Malizitsani pulogalamu yotaya mimba sabata limodzi
Zamkati
- Lolemba
- Lachiwiri
- Lachitatu
- Lachinayi
- Lachisanu
- Loweruka
- Lamlungu
- Malangizo ochepetsa thupi komanso kutaya mimba
Dongosolo lathunthu lakutaya m'mimba sabata limodzi ndilophatikiza zakudya zopatsa mphamvu zochepa komanso masewera olimbitsa thupi m'mimba, omwe amatha kuchitikira kunyumba, ndipo cholinga chake ndi oyamba kumene omwe akufuna kuonda ndikuyamba kulimbitsa thupi.
Pulogalamuyi kuti muchepetse thupi ndikuchepetsa m'mimba imatha kubwerezedwa kawiri kawiri motsatizana mwa anthu athanzi. Pankhani ya matenda ashuga, kuthamanga kwa magazi, impso kulephera kapena mavuto amtima, ndikofunikira kuti mupite kuchipatala musanayambe zoletsa kapena njira zolimbitsa thupi.
Dziwani kuti kulemera kwanu ndikutumiza deta yanu:
Pulogalamu yotaya mimba mu sabata limodzi ili ndi:
Lolemba
Langizo tsikuli: Imwani malita 1.5 a tiyi wobiriwira wopanda shuga. Onani chifukwa chake tiyi wobiriwira amathamangira kagayidwe kake ndikuthandizani kuti muchepetse thupi.
| Chakudya cham'mawa | Chakudya chamadzulo | Zakudya zoziziritsa kukhosi m'mawa / masana | Chakudya chamadzulo |
| Galasi 1 ya yogurt yosalala ndi supuni 1 ya granola wonyezimira ndi apulo 1 wokhala ndi peel | 1 yophika nyama yankhuku ndi supuni 1 ya mpunga wofiirira ndi letesi ndi phwetekere saladi, owazidwa supuni 1 (msuzi) wa fulakesi. 1 lalanje ndi bagasse wa mchere | Galasi limodzi la zakumwa za soya kapena mkaka wosungunuka wokhala ndi papaya 1/2, wopanda shuga. | Mbale 1 yamasamba yophika m'madzi amchere (kaloti, nyemba zobiriwira ndi chayote), yodzazidwa ndi mafuta, wokhala ndi 1 can ya tuna m'madzi. |
Kuchita masewera olimbitsa thupi tsikulo: Kuyenda mphindi 30, kumatha kukhala mumsewu kapena pamakina opondera, kenako ndikupanga ma seti atatu okwanira 20, monga zikuwonetsedwa pachithunzichi, kupumula pakati pa masekondi 10 mpaka 30 pakati pa seti iliyonse:
Lachiwiri
Langizo la tsikulo: Imwani malita 1.5 a tiyi wa atitchoku wopanda shuga
| Chakudya cham'mawa | Chakudya chamadzulo | Zakudya zoziziritsa kukhosi m'mawa / masana | Chakudya chamadzulo |
| 1 mbale yayitali ya oatmeal ndi nthochi 1 yokhala ndi chia | 1 fillet ya nsomba yokazinga ndi supuni 3 za broccoli ndi kaloti wophika, owazidwa supuni imodzi ya fulakesi. 1 mchere peyala | 1 chikho cha madzi a karoti ndi lalanje ndi supuni 1 ya nyongolosi ya tirigu, wokhala ndi toast awiri ndi kagawo kamodzi koyera tchizi. | 1 mbale ya zonona zamasamba, zokhala ndi mchere, anyezi ndi adyo komanso mafuta owonjezera a maolivi. |
Kuchita masewera olimbitsa thupi tsikulo: Yendani mphindi 40 ndikulimbitsa kuthamanga kwanu mukatha mphindi 10 zoyambirira ndikuyamba kuchepa mphindi 10 zapitazi. Chotsatira, tengani ma seti atatu a zochitika zotsatirazi, zomwe zimayimilira pamalo amitengo momwe mungathere. Umu ndi momwe mungachitire muvidiyoyi:
Lachitatu
Langizo la tsikulo: Imwani msuzi wa zipatso wopanda 1.5 L wopanda shuga
| Chakudya cham'mawa | Chakudya chamadzulo | Zakudya zoziziritsa kukhosi m'mawa / masana | Chakudya chamadzulo |
| 1 chikho cha khofi ndi mkaka ndi mkate wokwanira 1 wokhala ndi kagawo koyera tchizi. | 1 ntchafu yophika yophika kapena yophika ndi letesi ndi saladi ya arugula ndi supuni 1 ya mpunga, owazidwa supuni 1 (msuzi) wa fulakesi. 1 mchere wosanjikiza | Kutumiza kwa granola wonyezimira wokhala ndi kapu imodzi yamadzi a lalanje osasakaniza | 1 mbale ya saladi ya letesi, nkhaka, phwetekere, dzira lowiritsa ndi zidutswa za chinanazi. |
Kuchita masewera olimbitsa thupi tsikulo: Yendani ola limodzi mwachangu kuti muwonjezere kutentha kwa kalori. Kenako, chitani zolimbitsa thupi za oblique m'maseti atatu, monga tawonetsera m'munsimu, kwa 1 miniti iliyonse, kulimbitsa minofu iyi ndikuthandizira kuzindikira dera lino, pogwira m'chiuno:
Lachinayi
Langizo la tsikulo: Imwani 1.5 L wa tiyi wobiriwira wokhala ndi ginger wosaswedwa kapena imwani tiyi wa ginger kuti muchepetse thupi
| Chakudya cham'mawa | Chakudya chamadzulo | Zakudya zoziziritsa kukhosi m'mawa / masana | Chakudya chamadzulo |
| 1/2 vitamini avocado wokhala ndi mkaka wosalala kapena mkaka wa oat. | 1 chidutswa cha nsomba yophika ndi mbatata ndi kabichi, owazidwa supuni imodzi ya fulakesi. Gawo limodzi la mavwende a mchere | 1 chikho cha sitiroberi gelatin chophatikizidwa ndi 1 chikho cha yogurt yosalala ndi supuni 1 ya fulakesi | 1 mbale ya kirimu ya karoti, yothira mchere, anyezi ndi adyo komanso mafuta owonjezera a maolivi. |
Kuchita masewera olimbitsa thupi tsikulo: Yendani mwachangu kwa mphindi ziwiri ndikuthamanganso kwamaminiti awiri ena, kenako ndikuyendanso kwa mphindi ziwiri ndi zina mpaka mphindi 30. Mukamaliza, pangani seti 3 za mphindi 1 pa seti iliyonse:
Lachisanu
Langizo tsikuli: Imwani malita 1.5 a tiyi wosamwa
| Chakudya cham'mawa | Chakudya chamadzulo | Zakudya zoziziritsa kukhosi m'mawa / masana | Chakudya chamadzulo |
| 1 chikho cha chinanazi kapena madzi a lalanje ndi mkate wambewu ndi batala | Quinoa ndi kaloti wophika ndi nkhuku imodzi yopanda mafuta kapena nyama yang'ombe. 1 lalanje ndi bagasse wa mchere | Galasi limodzi la smoothie wopangidwa ndi apulo ndi sitiroberi madzi yogurt | 1 mbale ya supu ya nkhuku. |
Kuchita masewera olimbitsa thupi tsikulo: Thamangani kwa mphindi 30, mutavala chovala chovala chovala chothira chomwe chimakhudzani bwino popewa kuvulala pamfundo, makamaka ngati muli onenepa kwambiri. Pamapeto pake, chitani izi motalika momwe mungathere, pumulani masekondi 30 ndikukhala momwe mungathere.
Loweruka
Imwani madzi okwana 1.5 L ndi madontho pang'ono a mandimu osasungunuka. Onani zabwino zake pakuchepetsa thupi ndi mandimu
| Chakudya cham'mawa | Chakudya chamadzulo | Zakudya zoziziritsa kukhosi m'mawa / masana | Chakudya chamadzulo |
| Yogati wamadzi wokhala ndi mbewu zonse ndi mbale yaying'ono ya 1 ya saladi wazipatso. | Mbale 1 ya saladi ya letesi ndi arugula, tchizi ndi crouton, wokhala ndi vinyo wosasa, wothira supuni imodzi ya fulakesi. Gawo limodzi la vwende la mchere. | Amondi kapena mkaka wosakanizika amamwa ndi 6 ma strawberries ndi 2 toast yathunthu. | Kirimu wa leek, wothira 1 mafuta ena owonjezera a maolivi |
Kuchita masewera olimbitsa thupi tsikulo: Yendani mosinthana pakati pa mphindi ziwiri, ndi mphindi ziwiri mukuyenda kwa theka la ola, ndipo m'mphindi 5 zapitazi, ingoyendani kuti muchepetse mtima wanu. Pamapeto pake, pangani magawo atatu a mphindi 1 zokhazikika monga zikuwonetsedwa pachithunzipa, kupumula masekondi 10 mpaka 30 pakati pa seti iliyonse:
Lamlungu
Imwani 1.5 L wa madzi a chinanazi ndi timbewu tonunkhira
| Chakudya cham'mawa | Chakudya chamadzulo | Zakudya zoziziritsa kukhosi m'mawa / masana | Chakudya chamadzulo |
1 chikho cha chilakolako cha madzi azipatso ndi mkate wokwanira ndi tchizi woyera. | Omelet ndi parsley, phwetekere ndi supuni 1 ya sesame. 1 mbale ya ma lychees kapena apulo 1 wokhala ndi peel ya mchere | Nthochi 1 yodulidwa ndi granola wonyezimira. | Biringanya, chickpea, phwetekere, tsabola ndi saladi wa cuscus. |
Kuchita masewera olimbitsa thupi tsikulo: Thamangani kwa mphindi 30 ndipo pamapeto pake izi zitheke kwa mphindi 5:
Malangizo ochepetsa thupi komanso kutaya mimba
Sabata ino ngati mukumva njala, yesani idyani peyala imodzi kapena apulo 1 ndi peel Mphindi 15 musanadye chakudya chamadzulo ndi chakudya chamadzulo chifukwa zipatsozi zimathandiza kuchepetsa chilakolako chanu komanso zimakhala ndi zopatsa mphamvu zochepa, zomwe siziyenera kusokoneza zotsatira zomaliza.
Kulamulira nkhawa pazotsatira ndi njira ina yokwaniritsira zolinga zanu ndipo chifukwa chake zitha kukhala zofunikira tiyi wa chamomile kapena msuzi wachipatso wa zipatso kukhala mwamtendere. Kuti muwone zotsatira muyenera kudziyesa nokha tsiku loyamba, musanayambe pulogalamuyi ndi tsiku lotsatira, m'mawa, mukangomaliza masewera olimbitsa thupi a sabata limodzi kuti muchepetse mimba.
Pulogalamuyi imatha kuchitidwa tsiku lililonse la mwezi, koma zitha kukhala zovuta kutsatira nthawi ya PMS komanso pakusamba, ndipo siziloledwa kutsina pakudya. Nthawi yabwino yochitira masewera olimbitsa thupi ndi m'mawa, mutadya kadzutsa, koma mutha kuchita masewera olimbitsa thupi kumapeto kwa tsiku, musanadye chakudya chamadzulo.
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