Lero takukonzerani menyu ya sabata limodzi ndi zakudya zapadera kuti muchepetse kunenepa.
Mfundo zoyandikira
Mfundo zazikuluzikulu zodyetsera padera zimakhazikitsidwa ndi izi:
- Kugawa magawo azakudya pazipita zololedwa.
- Mtundu umodzi wokha wa michere umadyedwa pakudya.
- Osasakaniza chakudya ndi chophatikiza chophatikizika.
- Kukana kwathunthu zakudya zopanda pake.
- Kuthekera, kupatula kosowa, kuphatikiza mitundu yambiri ya michere, kuti itenge nayonso mphamvu.
- Mlingo wambiri wolinganiza njira zomwe chakudya chimagayikira mundawo.
- Kutulutsira kwakukulu kwam'mimba.
Ndi gome, ndikosavuta kupanga mapulani azakudya za tsikulo komanso sabata. Koma sitiyenera kuiwala mitundu ina yazakudya zosiyana. Mwachitsanzo, chakudya chachikulu chimakhala masana, ndipo m'mawa kumakhala chakudya chochepa. Magawo akuyenera kukhala ochepa. Chakudya chochepa, zipatso kapena mtedza ndi zabwino.
Chakudya cham'mawa
Ndikofunika kuyamba tsikulo ndi zipatso zowutsa mudyo (zosaposa mitundu itatu). Ndiosavuta komanso ofulumira kukumba, kulawa bwino, komanso kukulipirani mphamvu zofunikira pantchito. Zipatso zamzitini kapena zouma sizoyenera ndipo sizibweretsa phindu. Phala lopangidwa ndi tirigu aliyense, tiyi wopanda shuga ndilovomerezeka. Mpunga, buckwheat, mapira, oatmeal amasintha sabata.
Chakudya chamadzulo
Masamba kapena msuzi wa masamba, mapuloteni (nsomba, nkhuku, nyama yowonda). Njira ina: saladi wokhala ndi wowuma (mbatata, pasitala).
Chakudya chamadzulo
Cottage tchizi ndi ndiwo zamasamba. Masamba ophika ndi tchizi. Kapenanso saladi wa masamba atsopano ndi mbale iliyonse yanyama (omelet).
Menyu ya sabata (tebulo)
Zolemba mkonzi. Zakudyazi zimachokera ku 2 g wa mapuloteni omwe amadya kutengera ma calories a 3000 patsiku. Ndizongodziwitsira chabe ndipo sizitanthauza kugwiritsa ntchito zenizeni. Izi zitha kutsatiridwa, komabe, kusintha kwa thupi pazosowa zenizeni kumalimbikitsidwa. Timapereka maphikidwe osavuta tsiku lililonse, omwe ali oyenera ngakhale kwa ma bachelors omwe sadziwa chitofu ndipo sadziwa kuphika mbale zovuta.
Pansipa pali mndandanda wazakudya zapadera zakuchepetsa thupi kwakanthawi kwa sabata ngati tebulo.
| Tsiku | Chakudya cham'mawa | Chakudya chamadzulo | Chakudya chamadzulo | Chakudya chamasana | Chakudya chamadzulo |
| Lolemba | 350 magalamu a phala la buckwheat Tiyi | Mapuloteni kugwedeza | Msuzi wowuma kwambiri wokhala ndi mapuloteni inclusions olemera mu fiber | 350 magalamu zipatso | Kanyumba kanyumba 300-400 magalamu. Mwina ndi kirimu wowawasa. |
| Lachiwiri | 7 dzira mapuloteni omelet | Zipatso zozizilitsa kukhosi magalamu 220 | Phala lampunga wopanda shuga 350 magalamu | Wopeza zovuta | Zakudya zomanga thupi zovuta. Nyama yofiira. Mkaka. |
| Lachitatu | 350 magalamu a phala la buckwheat Tiyi | Mapuloteni kugwedeza | Msuzi wowuma kwambiri wokhala ndi mapuloteni inclusions olemera mu fiber | 350 magalamu zipatso | Kanyumba kanyumba 300-400 magalamu. Mwina ndi kirimu wowawasa. |
| Lachinayi | 7 dzira mapuloteni omelet | Zipatso zozizilitsa kukhosi magalamu 220 | Phala lampunga wopanda shuga 350 magalamu | Wopeza zovuta | Zakudya zomanga thupi zovuta. Mkaka. |
| Lachisanu | 350 magalamu a phala la buckwheat Tiyi | Mapuloteni kugwedeza | Msuzi wowuma kwambiri wokhala ndi mapuloteni inclusions olemera mu fiber | 350 magalamu zipatso | Kanyumba kanyumba 300-400 magalamu. Mwina ndi kirimu wowawasa. |
| Loweruka | 7 dzira mapuloteni omelet | Zipatso zozizilitsa kukhosi magalamu 220 | Phala lampunga wopanda shuga 350 magalamu | Wopeza zovuta | Zakudya zomanga thupi zovuta. Mkaka. |
| Lamlungu | 350 magalamu a phala la buckwheat Tiyi | Mapuloteni kugwedeza | Msuzi wowuma kwambiri wokhala ndi mapuloteni inclusions okhala ndi fiber | 350 magalamu zipatso | Cottage tchizi 300-400 magalamu. Mwina ndi kirimu wowawasa. |
Mutha kutsitsa ndikusindikiza menyu yamasabata ngati mawonekedwe patebulo pa ulalo.
Kusunga menyu, ndikukonzekera bwino, kumakupatsani mwayi wolandila masana:
- Kuchuluka kwa chakudya chofunikira chofunikira ndi thupi.
- Mapuloteni okwanira othamanga.
- Sponsor metabolism ndi fructose yambiri.
- Pezani kuchuluka kwa mchere ndi mavitamini kuti azigwira bwino ntchito.
Zotsatira zake, timapeza pafupifupi zakudya zoyenera. Inde, dongosolo lotere silodzaza ndi mitundu yosiyanasiyana. Komabe, pogwiritsa ntchito tebulo lazinthu zambiri, glycemia, ndi momwe mungagwiritsire ntchito, mutha kusintha menyu mosankha kwanu komanso pazomwe mungapeze. Ndikapangidwe koyenera kafunso, zomwe amadya ndi chiyani, komanso momwe chakudya chosiyanasiyana chimakhudzira kuonda, yankho losavuta lingaperekedwe - zonsezi zimangotengera kalori yonse yazakudya, osati osati kuphatikiza zinthu. Thupi limalandirabe kuchuluka kwa ma calories ndi michere.
Ngati mukufuna kusintha menyu, kumbukirani kugwiritsa ntchito Tchati Chogwirizana ndi Zogulitsa.
Ali mndende
Chifukwa chake, ngati tiwona chakudya chosiyana ngati mtundu wina wamaphunziro womwe umakupatsani mwayi wokwera pazakudya zatsopano komanso kuphatikizika kwa michere, ndiye kuti pali zosintha zina zomwe ziyenera kukhalapo. Ngati timawona ngati chakudya, ndiye kuti titha kunena mosapita m'mbali - ayi. Kumbukirani kuti kusintha kulikonse pakukonzekera chakudya kuyenera kutengera mfundo zoyambirira. Ndipo ngati muwona chakudya chomwe chikuwatsutsa, mutha kutseka tsambalo mosatengera.
Kodi pamakhala masewera olimbitsa thupi pamasewera akatswiri? INDE! Koma pamasewera akatswiri. Nthawi zina, kumakhala kuwononga chuma chawo popanda chifukwa, kuphatikizapo ndalama.
Mu CrossFit, chakudya chogawanika chimagwiritsidwa ntchito pokhapokha kuti mukhale ndi mlingo woyenera wamagetsi. Monga lamulo, othamangawa amadya mosamalitsa ndi ola limodzi, osachepera 6-8 pa tsiku. Ndipo koposa zonse, zolakwika zilizonse pazakudya zawo zimatha kusinthidwa pang'ono ndi doping, kuphatikiza. anatenga insulin yakunja, hormone yakukula, ndi testosterone. Ochita masewera achilengedwe amakonda kutsatira zomwe amakonda kudya, zomwe zimatha kukhala ndi zotsatira zabwino.
Kwa othamanga a CrossFit, zakudya zopatukana ndizosavomerezeka konse, chifukwa njira zawo zamagetsi zimangokhalira kuwonjezera kuchuluka kwa glycogen yatsopano, yomwe imafuna kudzaza mafuta nthawi zonse pachakudya chilichonse.
