Mawu oti "zakudya" nthawi zambiri amachititsa anthu kukhumudwa. Sikuti aliyense amayesedwa ndi chiyembekezo chodya chakudya chatsopano tsiku lililonse, kudziletsa nthawi zonse ndikusiya "chokoma".
Komabe, mdierekezi (kwa ife - chakudya cha zakudya) siowopsa monga momwe amawonetsera. Kudziletsa komanso kudya mopanda kudya sizowona pazakudya zonse. Mwachitsanzo, chakudya chama protein chimakhala chopatsa thanzi kwambiri. Mwa kuyimitsa, muchepetsa kunenepa kwakanthawi kochepa, osadzikana nokha nthawi yomweyo mumakaka amkaka, nyama ndi nsomba omwe timakonda kwambiri tonsefe.
Chofunika cha zakudya zamapuloteni
Chofunika cha zakudya zamapuloteni ndizosavuta - chakudya chochepa kwambiri cha mafuta ndi mafuta, mapuloteni ambiri. Zomwe zili zochepa sizitanthauza kupezeka kwathunthu. Mafuta ndi chakudya ndizofunikira pa zakudya za anthu. Komabe, zakudya zamapuloteni zimalimbikitsa kuti azidya ngati magawo ang'onoang'ono, komanso mitundu ya nyama, nsomba ndi mitundu ina ya mapuloteni.
Kumbukirani lamulo lalikulu lazakudya zabwino: palibe chakudya choyenera kuvulaza thupi.
Udindo wa BJU m'thupi
Mapuloteni ndi "maziko ndi makoma" am'maselo ndi ziwalo zaumunthu. Kuchuluka kwake mu zakudya kumalimbitsa thupi ndikukhazikika kulemera. Koma kuti njerwa za thupi la munthu zigwire mwamphamvu, zimafunika "kumilizidwa" ndi "kuthiridwa mafuta" ndi zinthu zina.
"Mafuta" abwino kwambiri ndi mafuta. Koma ayenera kudyedwa moyenera. Kuchulukitsa kumabweretsa mavuto osiyanasiyana, omwe kunenepa kwambiri sikofunikira kwambiri.
Zakudya ndizopangira mphamvu. Koma chiwerengero chawo poyerekeza ndi mapuloteni ayenera kukhala kwambiri m'munsi. Ngati ma calories sawonongedwa, amasungidwa ngati mapaundi owonjezera. Ngati mukufuna kukhala ooneka bwino, samalani maswiti, zinthu zophika, nthochi, mphesa, nkhuyu ndi zinthu zina zamadzimadzi.
Malamulo akudya
Pali malamulo angapo omwe angatsatidwe kuti chakudya chilichonse chikhale chopambana.
Nazi izi zazikulu:
- imwani kapu yamadzi ofunda kapena madzi ndi mandimu m'mawa mopanda kanthu;
- idyani chakudya cham'mawa theka la ola mutadzuka;
- mpunga ndi chimanga amaloledwa m'mawa;
- zipatso ndi zipatso zopanda shuga zimaloledwa mpaka 14:00;
- mafuta okhawo amaloledwa, supuni zingapo patsiku;
- mapuloteni ayenera kupezeka pachakudya chilichonse;
- chakudya 3 hours asanagone;
- payenera kukhala chakudya 5-6 patsiku;
- kumwa osachepera 1.5-2 malita a madzi tsiku;
- zakudya zowuma, zipatso zotsekemera, msuzi wamafuta ndizoletsedwa;
- idyani zakudya zosaphika, zophika popanda msuzi ndi tchizi, zophika.
Zakudya zabwino ndi zovuta zake
Monga njira ina iliyonse yochepetsera thupi, chakudya chomanga thupi chopatsa thanzi chimakhala ndi maubwino ndi zovuta zake.
Ubwino
Ubwino wopanda malire wa zakudya zamapuloteni ndi izi:
- Zopweteka. Zinthu zomwe amagwiritsidwa ntchito sizingawononge thupi, ngati munthuyo alibe tsankho kwa ena mwa iwo.
- Chithunzi chokongola ndi zotsatira zazitali. Kupewa chakudya kumapangitsa kuti thupi lizigwiritsa ntchito malo ake osungira, "kudya" mafuta owonjezera.
- Kutsitsa chakudya mwachangu. Zakudya zomanga thupi zimatha msanga njala. Pambuyo pake, simudzafuna kudya china.
- Itha kukhala chakudya chokhazikika.
- Zakudya zamapuloteni + masewera azithandizira kufupikitsa zomwe mukufuna.
Zovuta
Zoyipa zamapuloteni ndizochepa, koma zilipobe:
- Kukana kwakanthawi kwa chakudya (zakudya zolimba) kumadzala ndi zovuta pakugwira kwa ubongo, dongosolo lamanjenje, kununkha koipa komanso fungo la thupi.
- Zakudya zoterezi zimatsutsana pakakhala zovuta pakugwira kwa impso, mundawo m'mimba ndi dongosolo la mtima.
Complete mankhwala tebulo
Pansipa pali tebulo lokwanira kwambiri pazakudya zambiri zamapuloteni. Tebulo likuwonetsa zomwe zili mu mapuloteni ndi mafuta pa 100 g ya mankhwala. Sungani tebulo ndikusindikiza ngati kuli kofunikira (mutha kutsitsa kuchokera kulumikizano).
Zosankha zamenyu
Zophika, zophika, nthunzi, njira zophika ndi zakudya zamapuloteni. Masamba ndi zipatso zosaphika ndizololedwa. Amathanso kuthandizidwa ndi kutentha ngati angafune.
Zakudya patsamba lino sizikhala zotopetsa. Chinthu chachikulu kukumbukira ndikuti chakudya chovomerezeka chimayenera kukhala ndi magalamu 150-200 a mapuloteni. Kusiyanasiyana kwa zakudya kumadalira nthawi ya zakudya. Ulamuliro wapadera ungawerengeredwe masiku 7, 10, 14 ndi 30.
Masiku 7 menyu
Kuti muwone ngati zakudya zomanga thupi zili zoyenera kwa inu, tikupemphani kuti muyesetse zakudya zamlungu woyamba. Pazosankhazi pamasiku asanu ndi awiri, mutha kupanga zosintha zanu kutengera zomwe mumakonda kapena momwe thupi limaperekera kulolera pazinthu zina.
| Tsiku 1 | Chakudya cham'mawa | kanyumba kotsika mafuta, tiyi / khofi wopanda shuga |
| Akamwe zoziziritsa kukhosi | 1 apulo | |
| Chakudya chamadzulo | Ng'ombe yang'ombe ndi ndiwo zamasamba | |
| Akamwe zoziziritsa kukhosi | kapu ya kefir yosavuta kapena yogurt yopanda zowonjezera | |
| Chakudya chamadzulo | msuzi wa masamba | |
Tsiku 2 | Chakudya cham'mawa | oatmeal ndi kuwonjezera zipatso zouma, tiyi kapena khofi wopanda shuga |
| Akamwe zoziziritsa kukhosi | 1 lalanje | |
| Chakudya chamadzulo | msuzi wa nkhuku ndi masamba | |
| Akamwe zoziziritsa kukhosi | curd tchizi popanda zowonjezera | |
| Chakudya chamadzulo | nsomba zophikidwa ndi zitsamba ndi zonunkhira | |
Tsiku 3 | Chakudya cham'mawa | omelet wokhala ndi azungu azungu angapo, tiyi kapena khofi wopanda shuga |
| Akamwe zoziziritsa kukhosi | zipatso zochepa kapena chipatso chimodzi | |
| Chakudya chamadzulo | msuzi ndi broccoli ndi fillet ya nkhuku | |
| Akamwe zoziziritsa kukhosi | kapu ya kefir | |
| Chakudya chamadzulo | nsomba yophika ndi ndiwo zamasamba | |
Tsiku 4 | Chakudya cham'mawa | kanyumba kochepa mafuta, tiyi / khofi |
| Akamwe zoziziritsa kukhosi | kapu imodzi yamadzi ofinya mwatsopano | |
| Chakudya chamadzulo | nsomba zotentha ndi mpunga, magalamu 100 a saladi wa masamba | |
| Akamwe zoziziritsa kukhosi | mtedza wambiri | |
| Chakudya chamadzulo | msuzi wa masamba | |
Tsiku 5 | Chakudya cham'mawa | mazira awiri ophika kwambiri ndi chidutswa cha mkate wamphumphu, tiyi kapena khofi wopanda shuga |
| Akamwe zoziziritsa kukhosi | 1 apulo wophika | |
| Chakudya chamadzulo | 200 g ng'ombe yophika ndi nyemba | |
| Akamwe zoziziritsa kukhosi | kapu ya kefir kapena yogurt yopanda zowonjezera | |
| Chakudya chamadzulo | nsomba zophika ndi saladi wa masamba | |
Tsiku 6 | Chakudya cham'mawa | 2 cheke, tiyi kapena khofi wopanda shuga |
| Akamwe zoziziritsa kukhosi | zipatso zonse za lalanje kapena theka | |
| Chakudya chamadzulo | 200 g vinaigrette, nyama yophika | |
| Akamwe zoziziritsa kukhosi | mazira awiri ophika kwambiri | |
| Chakudya chamadzulo | Nkhuku yankhuku yotentha ndi saladi | |
Tsiku 7 | Chakudya cham'mawa | nsomba zouma zokongoletsa katsitsumzukwa, tiyi / khofi wopanda shuga |
| Akamwe zoziziritsa kukhosi | apulosi | |
| Chakudya chamadzulo | veal mu mphika ndi masamba | |
| Akamwe zoziziritsa kukhosi | tchizi kanyumba kosakoma | |
| Chakudya chamadzulo | msuzi wa meatball |
Izi ndi zitsanzo zamasamba sabata limodzi ndi zakudya zamapuloteni. Sinthani malinga ndi zomwe mumakonda. Ndikosavuta kupeza maphikidwe osiyanasiyana osiyanasiyana pa intaneti. Ndi zakudya izi ndizotheka kutaya makilogalamu 5-7 pasabata.
Menyu masiku 10
Zotsatira zakuchepa kwakanthawi zimatsimikizika ndi chakudya cholimba cha mono-protein - mumaloledwa kudya mtundu umodzi wokha wa chakudya patsiku osawonjezera mafuta ndi zonunkhira. Onetsetsani kuti mumamwa madzi okwanira 2 litre tsiku lililonse. Khofi saloledwa. Ndi chakudyachi, ndikotheka kutaya makilogalamu 10 m'masiku 10.
Chakudya choyenera cha protein mono-zakudya:
| Tsiku 1 - dzira | Ndi mazira owiritsa okha omwe amaloledwa patsikuli. |
| Tsiku 2 - nsomba | Nsomba yotentha kapena yophika ndiye chakudya chachikulu. |
| Tsiku 3 - curd | Kanyumba kanyumba kotsika mafuta, voliyumu yolimbikitsidwa mpaka 1 kg. |
| Tsiku 4 - nkhuku | Nkhuku yophika kapena yophika yopanda khungu. |
| Tsiku 5 - mbatata | Ndi mbatata zokhazokha zomwe zimaloledwa kudya. |
| Tsiku 6 - ng'ombe | Ng'ombe yophika kapena nyama yang'ombe ndi chakudya chamasiku ano. |
| Tsiku 7 - masamba | Masamba osaphika, owiritsa, otentha ndi chakudya chamasana onse. Ndi mbatata zokha zomwe ndizoletsedwa. |
| Tsiku 8 - zipatso | Ndikofunika kusankha zipatso zomwe sizili bwino. Nthochi ndi mphesa ndizoletsedwa. |
| Tsiku 9 - kefir | Kefir yamafuta ochepa kapena mafuta ochepa amakhala chakudya. |
| Tsiku 10 - ananyamuka m'chiuno | Lero ndi la zakumwa, osachepera muyenera kumwa lita imodzi ya rosehip msuzi. |
Pambuyo pa kudya kotere, zotsatira zake zidzawonekera. Koma kudya ma mono-diet pafupipafupi kumathanso kuvulaza, makamaka njira yogaya chakudya. Zinali zosiyana kwambiri ndi zakudya zamapuloteni. Kwa masiku khumi omwewo, mutha kudya zakudya zofananira ndi kuchepa thupi sabata iliyonse.
Menyu masiku 14
| Tsiku 1 | Chakudya cham'mawa | kanyumba kochepa mafuta, tiyi wobiriwira |
| Akamwe zoziziritsa kukhosi | apulo limodzi | |
| Chakudya chamadzulo | kalulu woluka ndi nandolo yophika kapena nyemba za katsitsumzukwa | |
| Akamwe zoziziritsa kukhosi | kapu ya kefir | |
| Chakudya chamadzulo | nsomba zophika ndi phwetekere saladi ndi saladi ndi mandimu | |
| Tsiku 2 | Chakudya cham'mawa | oatmeal ndi zipatso, tiyi / khofi wopanda shuga |
| Akamwe zoziziritsa kukhosi | theka kapena zipatso zonse | |
| Chakudya chamadzulo | Ng'ombe yophika mumphika ndi masamba | |
| Akamwe zoziziritsa kukhosi | kapu ya mkaka | |
| Chakudya chamadzulo | nsomba zowira zophika, mpunga wowiritsa (wofiirira) | |
| Tsiku 3 | Chakudya cham'mawa | Mazira awiri owiritsa, magawo awiri a mkate wambewu, tiyi wopanda kanthu |
| Akamwe zoziziritsa kukhosi | zipatso zochepa zouma | |
| Chakudya chamadzulo | msuzi wa masamba ndi ma meatballs | |
| Akamwe zoziziritsa kukhosi | kapu ya yogati | |
| Chakudya chamadzulo | nkhuku yophika yophika ndi masamba | |
| Tsiku 4 | Chakudya cham'mawa | kapu ya kefir ndi mikate iwiri yambewu kapena mabisiketi azakudya |
| Akamwe zoziziritsa kukhosi | apulo wophika | |
| Chakudya chamadzulo | veal ndi saladi ya phwetekere ndi tsabola yosavuta | |
| Akamwe zoziziritsa kukhosi | mtedza wambiri | |
| Chakudya chamadzulo | Zakudya zam'madzi zam'nyanja | |
| Tsiku 5 | Chakudya cham'mawa | kanyumba kotsika mafuta ndi zipatso zouma, tiyi wobiriwira wopanda shuga |
| Akamwe zoziziritsa kukhosi | lalanje lonse | |
| Chakudya chamadzulo | stewed nsomba ndi tomato ndi mandimu | |
| Akamwe zoziziritsa kukhosi | kapu ya kefir | |
| Chakudya chamadzulo | Nkhuku zouma zouma ndi saladi | |
| Tsiku 6 | Chakudya cham'mawa | Mazira awiri owiritsa, saladi wa masamba ndi tiyi / khofi wopanda shuga |
| Akamwe zoziziritsa kukhosi | apulo limodzi | |
| Chakudya chamadzulo | nyama yanyama yophika ndi kabichi | |
| Akamwe zoziziritsa kukhosi | kapu ya mkaka wopanda mafuta ambiri | |
| Chakudya chamadzulo | nyemba zophika ndi saladi wa masamba, kefir | |
| Tsiku 7 | Chakudya cham'mawa | phala la mkaka |
| Akamwe zoziziritsa kukhosi | ma crackers angapo ndi tiyi | |
| Chakudya chamadzulo | stewed nkhuku chiwindi ndi tomato ndi tsabola | |
| Akamwe zoziziritsa kukhosi | kapu ya kefir | |
| Chakudya chamadzulo | zamzitini nsomba ndi saladi wa nkhaka, tsabola ndi letesi | |
| Tsiku 8 | Chakudya cham'mawa | makeke angapo ophika ndi tiyi wopanda shuga |
| Akamwe zoziziritsa kukhosi | zipatso zatsopano kapena msuzi wa mabulosi | |
| Chakudya chamadzulo | nyama yophika yophika ndi sauerkraut | |
| Akamwe zoziziritsa kukhosi | yogati wamba | |
| Chakudya chamadzulo | saladi wa mazira ophika ndi ndiwo zamasamba, kefir | |
| Tsiku 9 | Chakudya cham'mawa | nsomba zophika za m'nyanja ndi katsitsumzukwa, tiyi kapena khofi wopanda shuga |
| Akamwe zoziziritsa kukhosi | zipatso zilizonse | |
| Chakudya chamadzulo | nyama yamwana wang'ombe ndi nandolo yophika | |
| Akamwe zoziziritsa kukhosi | kanyumba tchizi ndi mtedza | |
| Chakudya chamadzulo | vinaigrette ndi meatballs | |
| Tsiku 10 | Chakudya cham'mawa | oatmeal, tiyi / khofi wopanda shuga |
| Akamwe zoziziritsa kukhosi | apulosi | |
| Chakudya chamadzulo | masoseji a nkhuku, saladi ndi kabichi ndi nkhaka ndi mandimu | |
| Akamwe zoziziritsa kukhosi | kapu ya kefir | |
| Chakudya chamadzulo | msuzi wa masamba ndi broccoli | |
| Tsiku 11 | Chakudya cham'mawa | saladi wa zipatso, tiyi wobiriwira |
| Akamwe zoziziritsa kukhosi | mtedza wambiri | |
| Chakudya chamadzulo | Ng'ombe ya ng'ombe, vinaigrette | |
| Akamwe zoziziritsa kukhosi | soufflé wouma | |
| Chakudya chamadzulo | nsomba zophikidwa ndi zonunkhira, masamba owiritsa | |
| Tsiku 12 | Chakudya cham'mawa | mazira owiritsa, chimanga chonse, tiyi |
| Akamwe zoziziritsa kukhosi | masamba atsopano | |
| Chakudya chamadzulo | msuzi wa masamba ndi chifuwa cha nkhuku | |
| Akamwe zoziziritsa kukhosi | kanyumba kochepa mafuta | |
| Chakudya chamadzulo | kalulu stewed ndi masamba | |
| Tsiku 13 | Chakudya cham'mawa | galasi la mkaka ndi mabisiketi odyera |
| Akamwe zoziziritsa kukhosi | mkate wouma angapo | |
| Chakudya chamadzulo | nkhuku yophika ndi mpunga, saladi wa masamba | |
| Akamwe zoziziritsa kukhosi | kapu ya yogati wamba | |
| Chakudya chamadzulo | nsomba msuzi, phwetekere saladi | |
| Tsiku 14 | Chakudya cham'mawa | kanyumba tchizi ndi zipatso, tiyi kapena khofi wopanda shuga |
| Akamwe zoziziritsa kukhosi | zipatso zingapo zatsopano kapena zopukutidwa | |
| Chakudya chamadzulo | Msuzi wa ng'ombe ndi nyemba | |
| Akamwe zoziziritsa kukhosi | kapu ya kefir | |
| Chakudya chamadzulo | Zakudya zam'madzi ndi saladi wamasamba |
Mukatha milungu iwiri ndikudya zakudya zomanga thupi, ndizotheka kutaya makilogalamu 10. Koma mosiyana ndi pulogalamu yamasiku 10, kulemera kumapita bwino komanso m'njira yosungira thupi.
Menyu ya mwezi uliwonse
Anthu olimba mtima kwambiri amatha kusankha pulogalamu yamasiku 30 yochepetsa thupi. Mfundoyi ndi yofanananso, koma pamafunika mphamvu zambiri. Zowona, zonse zimakhumudwitsidwa ndi zotsatira zabwino. Anthu ena amatha kutaya makilogalamu 20 munthawi yochepa.
