Zakudya kwa masiku 10 - kodi ndizotheka kuti muchepetse thupi ndikukhala ndi zotsatira zake?

Chotsani mapaundi owonjezera ndikukwaniritsa mwachangu zotsatira zowoneka - ichi ndiye cholinga chomwe anthu omwe asankha "kupita" pachakudya chofupikitsa akufuna kukwaniritsa. Koma kuti muchepetse kuchepa pasanathe sabata, malamulowo ayenera kukhala okhwima kwambiri. Sikuti aliyense akhoza kupirira mwezi mwina. Chifukwa chake, njira yabwino kwambiri ndikupeza chakudya choyenera masiku khumi. Zilibe vuto lililonse mthupi, monga njira zambiri zofotokozera, ndipo nthawi zambiri zimakupatsani mwayi woti muchepetse makilogalamu 10, kutengera momwe mumayambira.

Ubwino ndi Kuipa Kwazakudya Zakanthawi Zochepa

Kuchepetsa thupi pa tchuthi kapena nyengo yam'nyanja, kuvala chovala chamtundu winawake paphwando nthawi zambiri kumafunikira mwachangu, ndipo kulibe nthawi yolimbana ndi zofunikira za chakudya choyenera, kuwerengera zopatsa mphamvu ndikupita kumalo olimbitsira thupi.

Yankho losavuta ndikudya kwakanthawi kochepa kwa masiku 10. Zimakuthandizani kuti muchepetse thupi panthawi yolimba. Ndipo uwu ndiye mwayi wake waukulu. Kuphatikiza apo, zakudya zamachitidwe otere sizodzaza ndi mbale zovuta, ndipo zinthu zofunikira zimapezeka kwa anthu omwe ali ndi chuma chilichonse.

Komabe, ngati mungakumbe mozama, zovuta zakudyazo zidzawonekera. Ma kilogalamu amapita makamaka chifukwa chothana ndi madzi owonjezera. Minofu ya minofu imavutikanso, koma mafuta amthupi amachepetsedwa ndi 12%, ndipo pafupifupi 6-8%. Pambuyo masiku khumi, mutha kuchepa thupi, koma n`zokayikitsa kuti muwone mawonekedwe ochepera komanso otetemera pagalasi. Chifukwa chake ndichosavuta: Ndizosatheka kupanga thupi lamaloto popanda kuchita masewera olimbitsa thupi.

Zofunika! Musaiwale kuti chifukwa chakusowa kwa michere munthawi ya zakudya, thupi limakumana ndi zovuta pantchito. Chifukwa chake, sizoyenera kugwiritsa ntchito mopitirira muyeso zakudya zoyenera.

Pazonse, pali zosankha pafupifupi 40 pazakudya zachangu masiku khumi. Kuphatikiza pa kutalika kwa nthawi, amakhala ogwirizana ndikuchepetsa kalori yazakudya, kukana kwathunthu zinthu zoyipa ndikutsata zakudya. Ndi chakudya chilichonse, ndikofunikira kumwa 1.5 malita a madzi patsiku.

Kuti zisakhale zosavuta kuyambitsa zakudya, ndikofunikira kuchepetsa kuchuluka kwa mchere, shuga, muffins, chakudya chokazinga komanso chosavuta tsiku lililonse kwa masiku angapo. Ngati ndi kotheka, tengani ma vitamini ndi ma mineral. Tasankha zosankha zabwino kwambiri komanso zotsimikizika zochepetsera masiku 10, zomwe zimapereka zotsatira zokhazikika ndipo sizikuwononga thanzi lanu.

Zakudya "10x10"

Zakudya zothandiza kwambiri masiku 10. Malinga ndi ziyembekezo zabwino kwambiri, kuyembekezera kuchepa thupi ndi 10 kg. Chifukwa chake dzina la dongosololi. M'malo mwake, chakudya chochepa kwambiri chokhala ndi zakudya zopatsa thanzi chimakonzedwa kwa zaka khumi.

Mfundo zoyambirira zomwe ziyenera kutsatiridwa mosamalitsa:

1. Sankhani shuga, maswiti aliwonse, nyama yophika (masoseji, soseji), nyama zakufa, masamba ndi mafuta a nyama, chimanga, mtedza, msuzi, madzi a soda, madzi ochokera m'maphukusi.
2. Yambani tsiku lanu ndi kapu ya madzi a mandimu.
3. Gawani chakudyacho maphwando asanu.
4. Kuphika popanda mafuta.
5. Kuchuluka kwa mapuloteni ndi chakudya ayenera kukhala 2: 1. Chakudya cha tsiku ndi tsiku ndi 500-550 g, pomwe zopangira zomanga thupi ziyenera kukhala 60%.
6. Kudya 2-3 maola asanagone.
7. Phatikizani mbatata, nyemba, chimanga, kaloti, dzungu ku masamba.

Zofunika! Musatalikitse zakudya zanu. Mapuloteni owonjezera amawononga impso. Choncho, kuchepetsa mchere wanu. Imwani tiyi wobiriwira ndi tiyi wa rosehip.

Zakudya zamkaka zonenepa kwambiri, saladi wamasamba, ½ mphesa, apulo (wowawasa), dzira lowiritsa ndizoyenera kudya chakudya chamasana ndi chakudya cham'mawa chachiwiri.

Zakudyazi zimapangidwira makamaka anthu omwe ali ndi index ya thupi kuyambira 25 mpaka 30. Ndi zisonyezo pamwambapa 30, dongosolo la "10x10" silikulimbikitsidwa kuti ligwiritsidwe ntchito popanda kuyezetsa magazi. Zambiri zamakalata zikuthandizani kuwerengera BMI yanu ndikumvetsetsa zofunikira zake.

Zakudya zopanda mchere

NaCl, kapena mchere wa patebulo, umasunga madzi m'thupi. Chifukwa chake, amalimbikitsa kunenepa. Chifukwa chake, chotsogola chotchuka kwambiri chiyenera kuthetsedwa kwa masiku 10. Imeneyi ndiyo mfundo yayikulu ya zakudya zopanda mchere.

Komabe, kusiya mchere sikutanthauza kuti osawonjezera mchere pachakudya chomwe mukukonzekera. Mndandanda wazinthu zosaloledwa zikuphatikizapo: zakudya zamzitini, zakudya zosuta ndi zokometsera, tchizi, mitanda ndi maswiti, zipatso zotsekemera (chivwende, nthochi).

Tsiku limaloledwa kudya:

• 500 g nkhuku, nyama yowonda kapena nsomba, yogawidwa m'magawo ang'onoang'ono;
• masamba (yaiwisi, stewed)
• Mkate wonse wambewu (magawo 2-3)
• phala (gawo loposa 200 g).

Frying sivomerezeka. Kuwira, kuphika, kutentha. Ndikofunikira kutsatira kayendedwe ka zakumwa. Madzi, ma decoctions ndi ma compote ochokera ku zipatso zouma, zakudya, zakudya zopanda shuga siziletsedwa.

Ambiri mwa omwe amachepetsa thupi akamaliza kudya sakubwezeretsanso mchere pazakudya zawo. Chakudya chachilengedwe kwa olandila chimakhala chosangalatsa komanso chodziwika bwino. Kuphatikiza apo, pali malingaliro kuti pafupifupi mbale zonse, makamaka zomwe zimakonzedwa m'malesitilanti ndi m'malesitilanti, ndizamchere. Zakudya zabwino zitha kuwonjezeredwa mpaka masiku 15.

Zakudya zambewu (zosankha 2)

Njira yovuta kwambiri ya masiku 10 ndiyo chakudya cha mono. Akatswiri nthawi zambiri amatchula kuti detox system. Zimaphatikizapo kugwiritsa ntchito chimanga chamtundu wambiri wamavitamini, chofufuza komanso michere yathanzi yomwe imalimbikitsa matumbo. Mapa wonenepa ndi 10 kg.

Nambala yankho 1. Kuchepetsa thupi pa buckwheat

Madzulo, tsitsani 1 chikho cha buckwheat ndi magalasi awiri a madzi otentha. Mangani chidebecho ndi phala usiku wonse mu thaulo yopangira tirigu. Gawani phalalo muzakudya 6 m'mawa ndikudya tsiku lonse. Mchere, shuga, mafuta ndizoletsedwa.

Sikuti aliyense akhoza kudya zakudya zamasiku 10 pa chakudya chodzikweza chotere. Chifukwa chake, amaloledwa kusiyanitsa menyu ndi kefir yamafuta ochepa, ngati zingafunike, ndi zitsamba zodulidwa. Chizolowezi patsiku ndi 1 litre. Lekani chakudyacho nthawi yomweyo ngati muli ofooka kapena simukukhala bwino. Ngati mungayime pa masiku 5 mpaka 7, zotsatira zake zizikhala zogwirika.

Nambala yachiwiri 2. Kuchepetsa pa oatmeal

Tiyeni tisungitse malo nthawi yomweyo: tikulankhula za chimanga chonse. Monga njira yomaliza, ndikololedwa kugwiritsa ntchito mafulegi momwe katundu wa oats amasungidwa momwe angathere. Mutha kuwapeza mosavuta m'sitolo, kuyang'ana nthawi yokonzekera. Iyenera kukhala osachepera mphindi 15.

Muyenera kuphika oatmeal mofanana ndi buckwheat - madzulo. Kuchuluka kwa chimanga ndi madzi otentha ndi 1: 3. Ngakhale silikhala vuto ngati mungowiritsa phalalo. Phala limadyedwa popanda zowonjezera. Idyani zipatso kapena zipatso zouma panthawi yopuma ngati mpumulo. Zakumwa zololedwa: wobiriwira kapena tiyi wazitsamba, rosehip decoction.

Zakudya za Madeleine Gesta

Ubwino waukulu wazakudya ndizotsatira zabwino zakusowa kudzisunga komanso kuuma kwambiri. "Masewera a Gastronomic" - amatchedwa wolemba wake, wazachipatala waku France Madeleine Gesta. Amanenanso kuti kukhala ndi malingaliro abwino komanso kusangalala ndi chilichonse kuyambira pakukoma kwa mbale mpaka potumikirako ndikofunikira kuti mukwaniritse bwino.

Makasitomala odziwika padziko lonse a Madame Gesta (pakati pawo Gerard Depardieu ndi Catherine Deneuve) akuti bonasi ya mapaundi otayika ndi mphamvu yobwezeretsanso komanso kumva mopepuka m'malo mwa njala. Pafupifupi, m'masiku 10, mutha kutaya makilogalamu 3-4. Chakudya chovomerezeka ndi 5-6, pamagawo ang'onoang'ono. Ngati mukufunadi kudya nthawi yopuma, zipatso zingapo zouma (prunes, apricots zouma) zimaloledwa, zomwe zimalimbikitsidwa kutafuna mpaka mushy.

Maziko a zakudya:

• msuzi wa masamba;
• nkhomaliro yamkaka wofesa;
• mandimu wapadera: 250 ml. madzi, 1 tsp. uchi, madzi a mandimu 1 ang'onoang'ono.

Msuzi Chinsinsi: 1.5 malita a madzi, 600-700 g wa maekisi, 400 g wa kaloti ndi tomato, udzu winawake (mizu), thyme kapena caraway mbewu. Dulani zosakaniza zonse ndikuphika kwa mphindi 20. Ndikofunika kuti ndiwo zamasamba zisaphikidwe mpaka zitaphimbidwa.

Gawani msuzi m'njira zingapo. Zamasamba zitha kudyedwa pakatha maola awiri. Amaloledwa kuwonjezera mafuta pang'ono azitona ndi mandimu. Masiku a Msuzi Wamasamba: 1,2,8,9.

Chakudya chamkaka wowawasa ndi 200 g wa kanyumba tchizi 0-1% mafuta ndi 130 g wa yogurt wachilengedwe. Mutha kuziphatikiza ndi masamba ndi zitsamba (radish, nkhaka, parsley) kapena zipatso ndi supuni 1 ya uchi. Masiku otentha a mkaka: 3,4,5,6,7,10.

Mandimu ayenera kudyedwa tsiku lililonse. Komabe, m'mawa sayenera kuyamba ndi iye, koma ndi magalasi awiri amadzi oyera, omwe muyenera kumwa mukugona pabedi pang'ono. Pambuyo pa mphindi 15-20 - koko ndi supuni ya uchi. Ichi ndi chakudya cham'mawa. Zakudya zina 2-3 (kuphatikiza msuzi kapena mkaka wofufumitsa) zitha kukhala:

• nsomba yotentha kapena nyama yophika (gawo la 200-300 gr.), chiwindi cha nsomba;
• dzinthu dzinthu zonse;
• saladi wa masamba ndi chidutswa cha mkate;
• mazira;
• zipatso ndi zipatso;
• mkaka (1 galasi).

Shuga, maswiti, zinthu zophika, zakudya zamzitini, zopangidwa pang'ono, mowa ndizoletsedwa. Zakudya zololedwa ndi 30 g wa chokoleti chakuda patsiku.

Zotsutsana ndi zakudya zazaka khumi

Kudya kwakanthawi kochepa ndikusintha kwakanthawi pamadongosolo wamba komanso kuchepa kwa kalori yake ndi katundu wambiri mthupi. Chifukwa chake ili ndi mndandanda wodabwitsa wazotsutsana. Mwa zina zazikulu, madokotala amasonyeza kunenepa kwambiri. Ngati kulemera kwakukulu kwakhala kukupezeka, sikungatheke kuchotsa masiku 10. M'malo mwake: malamulo okhwima komanso kuchepa kwa michere kumatha kukulitsa vuto.

Muyeneranso kudumpha zakudya ngati:

• amapezeka ndi matenda am'mimba kapena ziwalo zina zamkati;
• gawo lokulirapo la matenda aliwonse osachiritsika;
• kukhala ndi mavuto ndi dongosolo lamtima;
• ARVI kapena ARI;
• amenorrhea;
• matenda ashuga.

Zakudya zaka khumi zimatsutsana ndi amayi apakati ndi omwe akuyamwitsa, ana ndi achinyamata, anthu azaka zopitilira 65.

Zotsatira zakudya kwamasiku 10. Chifukwa chiyani kulemera kukubwerera?

Ngakhale kuwonda kwakanthawi komanso zina kwakanthawi, pafupifupi 85% ya omwe amachepetsa thupi amati ma kilogalamu abwerera. Nthawi zambiri ngakhale ndikuwonjezera. Sikovuta kufotokoza izi. Thupi lathu limapangidwa motere: choyamba, limakumana ndi mantha komanso kupsinjika chifukwa chakusintha kwadzidzidzi kwazakudya, kenako zimayamba kusintha.

Mtundu wa "austerity" watsegulidwa. Metabolism imachedwetsa, kuchuluka kwa mphamvu zofunika kugaya chakudya kumachepetsedwa, ndipo kuchepa kwamafuta ndi maselo am'thupi, m'malo mwake, kumachepa. Kupatula apo, iyenera kupulumutsidwa kuti igwire nthawi yayitali ngati njala ibwera.

Kenako chakudyacho chimatha, koma njira yamkati yosungira mphamvu ndi michere siili. Mumabwerera ku zomwe mumadya nthawi zonse, ndipo nthawi zambiri mumadzilola kudya kwambiri. Zotsatira zomveka: thupi limasungira pazambiri ndikubwezeretsanso zomwe zidaliko munthawi yochepa.

Chifukwa chake, masiku oyamba atatha kudya kwa masiku 10, pitirizani kutsatira dongosolo lomweli la zakudya, koma mopepuka. Mwachitsanzo, onjezerani mkaka (yogurt, kanyumba tchizi, tchizi) ku buckwheat, kenako masamba, kenako nyama ndi nkhuku. Pitirizani kumwa osachepera 1.5 malita amadzimadzi patsiku. Sungani magawo a chakudya. Yesetsani kuchepetsa maswiti ndi zakudya zowuma. Sankhani zochita zabwino:

• zipatso zouma,
• chiwonongeko,
• mkutta.

Mapeto

Ngati mukufuna kuchepetsa thupi popanda kuvulaza thanzi ndikukhalabe ndi zotsatira zake kwanthawi yayitali, tsatirani mfundo ziwirizi: kulimbikira komanso pang'onopang'ono. Chifukwa chake, ndibwino kugwiritsa ntchito zakudya zazifupi momwe mungathere. Cholinga chachikulu chothanirana ndi mapaundi owonjezera ayenera kukhala osamalira thupi lanu, osati kukula kwa zovala ndi manambala pamiyeso.

Onerani kanemayo: Tetezani Ana Anu. Kalebe ndi Sofia (November 2024).