Kwa amuna
1K 1 07.04.2019 (yasinthidwa komaliza: 02.07.2019)
Munkhaniyi, tiona malamulo okhudzana ndi zakudya zopindulira anthu ambiri ndi ma endomorphs, ndikupatsanso zakudya zokonzedwa sabata iliyonse zomwe mungasinthe nokha.
Mosiyana ndi ma ectomorphs, ma endomorphs amalemera mosavuta. Vuto lalikulu apa ndikuti mupindule pang'ono momwe mungathere, yesetsani kuwonjezera minofu yathunthu yoyera.
Zakudya zabwino zimalamulira kuti muchepetse
- Chakudya choyenera ndi 5-6 patsiku. Mutha kudya maulendo 3-4, koma zidzakhala zovuta kwambiri kudya kuchuluka kwa ma calories.
- Ngati mulibe mwayi wopeza chakudya chokwanira, sinthanitsani njirazi ndi masewera olimbitsa thupi - mapuloteni (mapuloteni) ndi opeza (chakudya ndi mapuloteni). Sankhani opeza pokhapokha atakhala ndi chakudya chambiri.
- Musaope kudya pambuyo pa 6 koloko masana ndi ola limodzi kapena awiri musanagone, izi ndi zachilendo komanso zotetezeka mwamalingaliro. Chofunika ndichakuti mumakhala omasuka bwanji mukamadya mochedwa.
- Kumbukirani kumwa madzi oyera okwanira - osachepera 35 ml pa kg ya kulemera kwanu.
- Magwero akuluakulu a chakudya ndimadzimadzi (mpunga, buckwheat, oatmeal, balere), pasitala wa tirigu wa durum, ndi buledi wambewu.
- Ndizovuta kwambiri kuti ma endomorphs apeze minofu popanda kupeza mafuta. Ndicho chifukwa chake muyenera kutenga njira yoyenera yokhudza zakudya. Chakudya cha tsiku ndi tsiku cha shuga sichiposa magalamu 30. Yesetsani kuthetseratu zakudya zamafuta ndi shuga wambiri komanso mafuta ochokera ku zakudya zanu. Osadya zipatso zambiri.
- Zomwe zimayambitsa mapuloteni ndi nkhuku, nkhukundembo, nyama yowonda, nsomba (zoyera ndi zofiira), mazira, kanyumba tchizi ndi zinthu zina zamkaka. Mapuloteni ochokera ku chimanga ndi nyemba ndizosowa mu amino acid.
- Magwero a mafuta - masamba a masamba, mtedza, nsomba zochuluka (zofiira).
- Ngati simukulemera, onjezerani 100 kcal sabata iliyonse pazomwe mumakonda (za kuwerengera kwake pansipa) mpaka mutazindikira zosintha pamiyeso. Kukula koyenera kuli pafupifupi 0,5 kg pa sabata. Mukawona kuti mukupeza mafuta ochulukirapo, chepetsani chakudya (makamaka chosavuta). Mutha kuwonjezera masewera olimbitsa thupi a 2-3 pamlungu kwa mphindi 20-30 mutatha mphamvu.
Menyu yokonzekera sabata
Tidasankha zakudya zomwe zili pansipa kuti mukhale ndi malembedwe amwamuna okhala ndi kutalika kwa masentimita 180, olemera makilogalamu 85 ndi zaka makumi awiri. Pogwiritsa ntchito chilinganizo chapadera, timapeza zofunikira za kalori kuti tikhalebe olemera - 2900 kcal. Kuti mukhale wonenepa, muyenera kuchuluka kwa ma calories, ndiye kuti, ayenera kukhala opitilira muyeso. Timawonjezera 10% kuchokera pamwamba (zingakhale zomveka kuti zochulukazo zikhale zochepa - ma endomorphs alibe zovuta pakulemba anthu, koma ndizosavuta kutayipa kwambiri) ndipo timapeza nambala yomwe timafunikira - 3200 (yozungulira). Ndiwo kuchuluka kwa zopatsa mphamvu zomwe muyenera kudya tsiku lililonse.
Chiwerengero cha BJU chikuwoneka motere: 25-25-50, ndiye kuti, 25% yama calories onse ayenera kukhala mapuloteni, 25% - mafuta ndi 50% - chakudya. Mu ziwerengero, pamenepa, zikuwoneka ngati izi: pafupifupi 200 magalamu a mapuloteni, 90 magalamu a mafuta, 400 magalamu a chakudya.
Patebulo, tinkakonda mbale zophika komanso zosavuta kuphika. Mutha kuwalowetsa m'malo ena ena ngati mukudziwa kapangidwe kake ndi kalori. Zotsatira zake ndi zakudya zotsatirazi:
| Lolemba | |||||
| Chakudya | Mapuloteni, g | Mafuta, g | Zakudya, g | Ma calories | |
| Chakudya cham'mawa | Muesli (wopanda shuga) ndi mkaka, 200 g | 24,4 | 20,2 | 110,3 | 720,6 |
| Chotupitsa choyamba | Kefir 250 g, tirigu wathunthu amataya 150 g | 25,2 | 11,3 | 102 | 610,5 |
| Chakudya chamadzulo | Zolemba za saumoni mu zojambulazo (zophikidwa mu uvuni) 200 g, mbatata zophika 500 g, nkhaka ndi saladi wa phwetekere wovala mafuta, 100 g | 51,1 | 22,4 | 86,7 | 752,8 |
| Chakudya chachiwiri | Cottage tchizi 2% mafuta 200 g ndi kirimu wowawasa, wopanda shuga | 44 | 7 | 12 | 287 |
| Chakudya chamadzulo | Wotsamira nyama yang'ombe 200 g, mpunga wophika 120 g, 2 tomato, supuni ya mafuta opaka mafuta | 56,1 | 28,3 | 89,8 | 838,3 |
| Chiwerengero: | 200,8 | 89,2 | 400,8 | 3209,2 | |
| Lachiwiri | |||||
| Chakudya | Mapuloteni, g | Mafuta, g | Zakudya, g | Ma calories | |
| Chakudya cham'mawa | Balere wophika 100 g *, mkate wonse wa tirigu 100 g, tchizi 150 g | 45,9 | 37,3 | 119,9 | 998,9 |
| Chotupitsa choyamba | Kefir 250 g, tirigu wathunthu amataya 150 g | 25,2 | 11,3 | 102 | 610,5 |
| Chakudya chamadzulo | Stewed nkhuku fillet 150 g, yophika pasitala 150 g, watsopano phwetekere | 43,8 | 12 | 116,1 | 747,6 |
| Chakudya chachiwiri | Cottage tchizi 2% mafuta 200 g ndi kirimu wowawasa, wopanda shuga | 44 | 7 | 12 | 287 |
| Chakudya chamadzulo | Ng'ombe yophika ng'ombe 150 g, mbatata yophika 300 g, nkhaka zatsopano | 42,8 | 21,9 | 48,9 | 563,9 |
| Chiwerengero: | 201,7 | 89,5 | 398,9 | 3207,9 | |
| Lachitatu | |||||
| Chakudya | Mapuloteni, g | Mafuta, g | Zakudya, g | Ma calories | |
| Chakudya cham'mawa | Kanyumba kanyumba kirimu wowawasa ndi zipatso zouma 250 g, mkate wonse wa tirigu 200 g, tchizi 100 g | 66,5 | 30,5 | 108,1 | 972,9 |
| Chotupitsa choyamba | Kefir 250 g, mtedza wosakaniza ndi zipatso zouma 100 g | 13,8 | 28,7 | 63,1 | 565,9 |
| Chakudya chamadzulo | Nsomba zoyera zophika 300 g, mbatata yophika 500 g, nkhaka ndi saladi wa phwetekere, wothira mafuta 100 g | 55,4 | 12,8 | 81,5 | 662,8 |
| Chakudya chachiwiri | Nthochi imodzi ndi theka la chipatso | 4,4 | 1,4 | 40,3 | 191,4 |
| Chakudya chamadzulo | Salmon yophika 300 g, pasitala wowiritsa 150 g, nkhaka zouma 50 g | 59,8 | 16,8 | 107,8 | 821,6 |
| Chiwerengero: | 199,9 | 90,2 | 400,8 | 3214,6 | |
| Lachinayi | |||||
| Chakudya | Mapuloteni, g | Mafuta, g | Zakudya, g | Ma calories | |
| Chakudya cham'mawa | Yophika buckwheat 150 g, 3 mazira athunthu | 39,6 | 17,8 | 107,7 | 749,4 |
| Chotupitsa choyamba | Cottage tchizi ndi kirimu wowawasa ndi zipatso zouma, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| Chakudya chamadzulo | Zakudya zoumba zoumba 250 g, mbatata zophika 500 g, nandolo zamzitini 50 g | 65,9 | 32,6 | 81,5 | 883 |
| Chakudya chachiwiri | Nthochi imodzi ndi lalanje | 3,7 | 1,1 | 43,7 | 199,5 |
| Chakudya chamadzulo | Turkey yoluka 200 g, mpunga wophika 150 g, 2 tomato ndi nkhaka | 52,3 | 29,8 | 121,5 | 963,4 |
| Chiwerengero: | 198 | 91,3 | 396,6 | 3200,1 | |
| Lachisanu | |||||
| Chakudya | Mapuloteni, g | Mafuta, g | Zakudya, g | Ma calories | |
| Chakudya cham'mawa | Yophika buckwheat 150 g, omelet ku mazira awiri, 100 ml ya mkaka ndi zitsamba | 41 | 16,8 | 108,7 | 750 |
| Chotupitsa choyamba | Kefir 250 g, mtedza wosakaniza ndi zipatso zouma 100 g | 13,8 | 32,7 | 63,1 | 601,9 |
| Chakudya chamadzulo | Turkey yophika 150 g, mpunga wophika 120 g, 2 nkhaka | 46,6 | 8,3 | 101,8 | 668,3 |
| Chakudya chachiwiri | Cottage tchizi 2% mafuta 200 g ndi kirimu wowawasa, wopanda shuga | 44 | 7 | 12 | 287 |
| Chakudya chamadzulo | Wotsamira nyama yang'ombe ya 150 g, pasitala wowiritsa 150 g, nkhaka ndi phwetekere saladi 100 g, wokhala ndi mafuta | 55,3 | 26,9 | 110,2 | 904,1 |
| Chiwerengero: | 200,7 | 91,7 | 395,8 | 3211,3 | |
| Loweruka | |||||
| Chakudya | Mapuloteni, g | Mafuta, g | Zakudya, g | Ma calories | |
| Chakudya cham'mawa | Mafuta otentha a 120 g, kanyumba tchizi 2% mafuta 200 g ndi kirimu wowawasa | 51,9 | 15,4 | 84,1 | 682,6 |
| Chotupitsa choyamba | Kefir 250 g, tirigu wathunthu amataya 150 g | 25,2 | 11,3 | 102 | 610,5 |
| Chakudya chamadzulo | Salmoni wophika 250 g, mbatata yophika 500 g, saladi wa nkhaka ndi tomato, wothira mafuta, 100 g | 56,8 | 27,7 | 88,5 | 830,5 |
| Chakudya chachiwiri | Nthochi imodzi ndi theka la chipatso | 4,4 | 1,4 | 40,3 | 191,4 |
| Chakudya chamadzulo | Ng'ombe yophika ng'ombe 250 g, mpunga wophika 100 g, supuni ya mafuta opaka mafuta | 62,9 | 32,8 | 85,2 | 887,6 |
| Chiwerengero: | 201,2 | 88,6 | 400,1 | 3202,6 | |
| Lamlungu | |||||
| Chakudya | Mapuloteni, g | Mafuta, g | Zakudya, g | Ma calories | |
| Chakudya cham'mawa | Mazira atatu owiritsa, mkate wonse wa tirigu 200 g, tchizi 100 g | 55,9 | 39,8 | 81,8 | 909 |
| Chotupitsa choyamba | Cottage tchizi ndi kirimu wowawasa ndi zipatso zouma, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| Chakudya chamadzulo | Nkhuku yophika yophika ndi masamba 250 g, mpunga wophika 150 g, nkhaka ndi phwetekere saladi, wokhala ndi mafuta, 100 g | 51,9 | 18,9 | 127,5 | 887,7 |
| Chakudya chachiwiri | Nthochi imodzi ndi lalanje | 3,7 | 1,1 | 43,7 | 199,5 |
| Chakudya chamadzulo | Braised Turkey 250 g, mbatata zophika 600 g, nkhaka zatsopano | 52,9 | 21,3 | 101,8 | 810,5 |
| Chiwerengero: | 200,9 | 91,1 | 397 | 3211,5 | |
* zolemera zonse ndizopangidwa ndi zinthu zouma
Kodi mungasinthe bwanji menyu yanu?
Choyamba, muyenera kuwerengera kuchuluka kwa kalori yanu kuti muthandizire kulemera kwanu. Gwiritsani ntchito, mwachitsanzo, kufanana kwa Harris-Benedict. Kenako onjezerani 10% ina ku nambala yomwe ikubwerayo kuti mupeze kuchuluka kwama calories kuti mupindule nawo.
Kenako tsitsani fayiloyi, yomwe ili ndi zakudya pamwambapa. Muyenera kusintha kuchuluka kwa mbale za BJU muzakudya kuti mupeze kuchuluka kwama calories omwe mukufuna. Ndikokwanira kusintha BZHU yekha, zomwe zili ndi ma calorie ndi manambala omaliza amawerengedwa zokha. Mutha kusinthanso mbale zokha, ndiye kuti mufunikanso kukhazikitsa pamanja mapuloteni, mafuta ndi chakudya.
Mtundu wosavuta
Ngati simukufuna kuwerengera zovuta, pali njira yosavuta. Popeza mndandanda wamagulu amadzimadzi, mapuloteni ndi mafuta ochokera mundime yoyamba, amangodya magalamu 4.5-5 a chakudya, magalamu 2-2.2 a mapuloteni ndi 1 gramu wamafuta pa kg ya kulemera kwa thupi tsiku lililonse.
