Munkhaniyi, tikukuwuzani za kuyanika thupi kwa atsikana, komanso kugawana chakudya chamwezi uliwonse komanso mndandanda wazakudya sabata limodzi.
Makhalidwe a kuyanika thupi kwa atsikana
Si chinsinsi kuti kwa amayi, nkhani yolimbana ndi mafuta owonjezera thupi ndiwovuta kwambiri kuposa amuna. Ndipo sizokhudza mafashoni. Zomwe zimayambitsa izi ndi estradiol, estrogens ndi alpha-2 receptors, zomwe zimapezeka zambiri mthupi la mkazi. Ndiwo omwe "amaimirira" poteteza khungu lamafuta. Kutengera ndi zonsezi, pulogalamu yopatsa thanzi imapangidwa kwa atsikana pakamauma thupi.
Palinso zinthu zingapo zofunika kwambiri zomwe mtsikana aliyense ayenera kuziganizira posankha kuti akhale ndi mawonekedwe powumitsa kunyumba.
- Chinthu choyamba chomwe atsikana ayenera kumvetsera ndi kuzindikira bwino za zotsatira zomwe akufuna. Tiyenera kukumbukira kuti pakuyenda bwino kwa kuchuluka kwa mahomoni, kuchuluka kwa minofu ya adipose sikuyenera kutsikira 11-13%. Poyerekeza, m'maseŵera atsikana omwe ali ndi minofu yotchuka, kuchuluka kumeneku kuli kale 14-20%. Chizindikiro cha kunenepa kwambiri kumawerengedwa kuti ndi chizindikiro pamwamba pa 32%.
- Chinthu chachiwiri chofunikira kuyang'anira ndi kuchuluka kwa kuchepa thupi. Ndikofunika kwambiri kuti tisapite patali. Kutaya makilogalamu 0,2 a minofu ya adipose patsiku kumaonedwa ngati kotetezeka ku thanzi.
- Ndipo chofunikira chachitatu ndichotsutsana. Kuyanika thupi kumakhala kotsutsana ndi azimayi panthawi yapakati, kuyamwitsa komanso pamaso pa matenda ashuga, matenda a impso, kapamba kapena thirakiti la m'mimba.
Mfundo zaumoyo zowumitsa thupi
Zoyipa zowumitsa thupi la atsikana ndizoletsa zovuta kwambiri pazakudya poyerekeza ndi zakudya zomwe zimakonda kuchepa thupi. Izi mosakayikira zimawonekera pamalingaliro amkazi, komanso nthawi zina pabwino. Kukwiya kumawonekera, nthawi zambiri pamakhala malingaliro oyipa. Chonde dziwani kuti mndandanda wa kuyanika thupi kwa atsikana uyenera kukhala ndi chakudya chochepa kuposa amuna.
Chiŵerengero cha BJU
Koma nthawi yomweyo, chakudya chofulumira sichiyenera kutayidwa kuti tipewe kuledzera kwa thupi. Kuchuluka kwa chakudya patsiku ndikosavuta kuwerengera, poganiza kuti sayenera kupitirira 20-30% yazakudya. Ndipo ngati pakadali koyamba ndi 2 g pa 1 kg ya kulemera, ndiye kuti pang'onopang'ono kuchuluka kwakumwa kumatsikira ku 1 g pa 1 kg ya kulemera. Ndikofunikira kuti musatsitse bala pansi pamzerewu. Mudzapeza mndandanda wa sabata limodzi pamene mukuumitsa thupi kumapeto kwa nkhaniyo.
Mulingo wodziwika bwino pakati pa mapuloteni, mafuta ndi chakudya pakumauma umatengedwa ngati 40-50%, mafuta 30-40% ndipo enawo ndi chakudya.
Zachidziwikire, kuwerengera koyenera kuyenera kutengera mtundu wa thupi lanu - monga mukudziwa, pali atatu.
- Kwa mesomorph ndikulimbikitsidwa: B - 40%, F - 40%, U - 20%
- Ectomorph ikulimbikitsidwa: B - 30-40%, F - 35-40%, U - 20-35%
- Pazomaliza: B - 20-50%, F - 15-30%, U - 10-20%
Tulukani kuyanika
Mfundo ina yofunika yomwe tikufuna kukuwonetsani, musanapite ku malingaliro ena pamenyu, ndikutuluka poyanika. Kukonzekera kwake ndikofunikira monga kuphunzira mozama pulogalamu yathanzi. Thupi lakhala likulandidwa zinthu zingapo kwanthawi yayitali, chifukwa chake, mukangobwerera kuzakudya zodalirika, siziphonya mwayi wongobwereranso m'matangadza, komanso kuti uwasungire mtsogolo, ndikuwonjezera mafuta ocheperako ndi chidwi.
Chifukwa chake, kumbukirani kuti kuchuluka kwa chakudya ndi zopatsa mphamvu ziyenera kuwonjezedwa pang'onopang'ono. Pafupifupi 200 kcal sabata. Zakudya zamagawo ndi magawo ang'onoang'ono zimapangidwa bwino. Izi zithandizira kuti pakhale njira zabwino kwambiri ndikuwongolera kuyamwa ndi kuwonongeka kwa mafuta. (Timalimbikitsanso kuwerenga za zomwe zimadya mukamaumitsa thupi).
Mndandanda wazogulitsa
Ngakhale kuyanika zakudya kuyenera kuphatikizapo mapuloteni, mafuta, ndi chakudya, ndikofunikirabe kukumbukira kuti, kwakukulu, chakudya choumitsira thupi kwa atsikana chiyenera kukhalabe ndi mapuloteni. Zakudya zimalimbikitsidwa pang'onopang'ono komanso zochepa.
M'munsimu muli zakudya zoyenera kuyanika thupi lanu, makamaka ngati mumakhala nthawi yayitali kunyumba. Tithokoze kwa iwo, njira yotentha mafuta izikhala yothandiza momwe ingathere. Kuti zinthu zitheke, zinthu zonse zimagawidwa m'magulu.
Zakudya zomwe mungadye mosamala
- Nyama: nkhukundembo, bere la nkhuku, nyama yamwana wang'ombe, ng'ombe, mwanawankhosa, kalulu, nutria.
- Nsomba zonse, kuphatikiza mitsinje ndi nyanja.
- Zamasamba zilizonse kupatula mbatata ndi nyemba.
- Kanyumba kochepa mafuta, mkaka, yogurt ndi kefir.
- Tofu tchizi.
- Zakudya Zam'madzi.
- Amadyera.
- Mazira oyera.
Zida zoletsedwa
- Mbatata yophika kapena yophika mu peel.
- Pasitala wa tirigu wosalala.
- Zam'mimba.
- Mtedza.
- Zipatso zouma.
- Zipatso.
- Zipatso.
- Tchizi chochepa kwambiri.
- Dzira yolk.
- Nyemba.
- Mkate wonse wa tirigu.
Zida zosavomerezeka
- Mkate woyera.
- Zamgululi
- Maswiti.
- Pasitala wofewa wa tirigu.
- Mayonesi.
- Zakudya zamzitini.
- Zinthu zosuta.
- Masoseji.
- Zakudya zopangidwa.
Ndondomeko ya chakudya chamwezi uliwonse
Pulogalamuyi idapangidwa kuti izikhala yolemera pafupifupi 80 kg. Ngati kulemera kwanu kuli kochulukira, ingowonjezerani chakudya pamlingo wa 10% pa 10 kg iliyonse yolemera thupi. Kuti muchepetse kunenepa, muchepetse zopatsa mphamvu mofananamo.
Kusinthasintha kwa chakudya ndi masiku ochepa a carb kumathandizira kupititsa patsogolo kagayidwe kake ndikupewa "kuwotcha" kwa minofu.
Chifukwa chake, ngati mukufuna kuyanika thupi la atsikana ngati imodzi mwanjira zothandiza kwambiri zopezera mawonekedwe abwino - mndandanda wa mwezi womwe timapereka pansipa udzakuthandizani kukwaniritsa zomwe mukufuna. Koma kumbukirani - izi ndizotheka pokhapokha kuphatikiza zochitika zapadera.
| Chakudya choyamba | Chakudya chachiwiri | Chakudya chachitatu | Chakudya chachinayi | 5th chakudya | Chakudya cha 6 | |
| Tsiku limodzi | kanyumba kochepa mafuta - 200 g 2 zipatso zomwe mwasankha | chifuwa cha nkhuku - 200 g mpunga - 50 g saladi watsopano wa masamba ndi maolivi | nyama ya kalulu - 100 g Azungu azungu 5 2 mbatata ya jekete | Turkey yophika - 150 g 100 g buckwheat Phwetekere 1 | chifuwa cha nkhuku - 100 g kapu ya madzi ofinya mwatsopano | nyama yophika yophika - 100 g gulu la amadyera |
| 2-3 tsiku | 5 mazira opanda yolks kanyumba kotsika mafuta - 100 g Mphesa imodzi | nsomba zoyera zoyera - 150 g mpunga wofiira wophika - 100 g masamba - 100 g | nsomba yofiira yophika, ndi mandimu - 100 g Phwetekere 1 | 1% yogurt - 100 g Mphesa imodzi 8 mazira owiritsa opanda yolks | nsomba zophika - 150 g saladi wa masamba ndi maolivi | saladi wa zipatso |
| Tsiku 4 | tiyi wobiriwira wopanda shuga 1 lalanje omelet kuchokera ku mapuloteni atatu ndi yolk imodzi | apulo limodzi gawo limodzi la kanyumba tchizi - 100% | nyama yophika yophika - 150 g Mazira 2 yaiwisi kapena yofewa mpunga wofiirira - 100 g | nsomba - 150 g 1 lalanje kolifulawa wowiritsa - 150 g | 1-% kanyumba kanyumba - 100 g Nthochi 1 | 2 mtedza Maamondi 10 20 g mbewu zamatungu |
| 5-6 tsiku | 100 g oatmeal ndi mkaka kapu ya madzi ofinya mwatsopano | nkhuku yophika yophika - 100 g phala la buckwheat lopanda mafuta - 100 g Phwetekere 1 | 200 g kanyumba wopanda mafuta | Nkhuku zophika - 100 g saladi wa masamba atavala ndi mandimu | nyama yophika yophika - 100 g amadyera | 20 g mbewu zamatungu |
| 7-30 tsiku | Bwerezani kuyambira tsiku loyamba mpaka lachisanu ndi chimodzi | Bwerezani kuyambira tsiku loyamba mpaka lachisanu ndi chimodzi | Bwerezani kuyambira tsiku loyamba mpaka lachisanu ndi chimodzi | Bwerezani kuyambira tsiku loyamba mpaka lachisanu ndi chimodzi | Bwerezani kuyambira tsiku loyamba mpaka lachisanu ndi chimodzi | Bwerezani kuyambira tsiku loyamba mpaka lachisanu ndi chimodzi |
Mutha kutsitsa ndipo, ngati kuli kofunikira, sindikizani ndondomekoyi motsatira ulalowu.
Menyu ya sabata mukayanika
Menyu yowumitsa thupi la atsikana sabata iliyonse, yomwe imakonzedwa tsiku lililonse, idapangidwa kuti ikhale yothamanga yolemera 50-65 kg. Ngati mukulemera kwambiri, onjezerani zakudya zanu zonse pafupifupi 5-7% pakilogalamu khumi iliyonse yakulemera. Kutalika kwa zakudya kumakhala pafupifupi milungu 4-8. Zitha kupitilizidwa mpaka milungu 12 ngati kuli kofunikira. Ichi ndi chithunzi chokhwima ndipo zinthu zingasinthidwe. Mwachitsanzo, bere la nkhuku limatha kusinthidwa ndi nyama yamwana wang'ombe, ndi tomato ndi tsabola belu.
| Lolemba | Lachiwiri | Lachitatu | Lachinayi | Lachisanu | Loweruka | Lamlungu | |
| 1 phwando | 50 g oatmeal Agologolo 3 1 yolk tiyi | kapu yamkaka wosalala 50 g oatmeal Agologolo 3 | Magawo awiri a mkate wambewu 150 g nsomba | Makapu awiri mkaka 100 g chimanga flakes | Agologolo 4 1 yolk Magawo awiri a mkate wambewu theka la avocado | Magawo awiri a mkate wa batala Agologolo 3 | Makapu awiri mkaka 50 g oatmeal |
| Kulandila kwachiwiri | Agologolo 3 50 g nandolo wobiriwira Agologolo 3 | Magawo awiri a mkate wambewu 150 g nyama yamtengo wapatali | Agologolo 3 Nthochi 2 | mtedza wambiri Nthochi 2 | 100 g kanyumba kanyumba kochepa mafuta Nthochi 1 1 apulo | 150 g nsomba za m'nyanja 1 lalanje | 100 g chifuwa cha nkhuku kagawo ka mkate wonse wambewu nthochi apulosi |
| Kulandila kwachitatu | 50 g wa buckwheat yophika 150 g fillet nkhuku | Magawo awiri a mkate wambewu 100 g tofu kapu ya khofi | 150 g chifuwa cha nkhuku saladi wa masamba 50 g mpunga wabulauni | 150 g nyama yamwana wang'ombe saladi wa masamba 50 g durum ufa spaghetti | 150 g mbatata yophika 100 g nsomba 100 g broccoli | 50 g phala la buckwheat 100 ga nyama yamwana wang'ombe karoti wouma | 100 g mbatata yophika 100 g nsomba zofiira tomato |
| Phwando lachinayi | casein mapuloteni zipatso zouma | palibe maphunziro | casein mapuloteni Nthochi 1 1 apulo | palibe maphunziro | casein mapuloteni zipatso zouma | palibe maphunziro | palibe maphunziro |
| 5th phwando | 150 g nsomba zofiira Saladi wamasamba | saladi wa masamba 100 g nkhanu | 150 g fillet nkhuku ndi ndiwo zamasamba | 300 ml yogurt chidutswa cha maungu ophika 100 g wa nsomba za m'nyanja zophika | 150 g yophika Turkey saladi wa masamba | mtedza wambiri zipatso zochepa zouma | 300 g yogurt Nthochi 2 |
| 6 kulandira | 100 g kanyumba wopanda mafuta ochepa mabulosi abulu | Agologolo 3 | 100 g kanyumba kanyumba kochepa mafuta ochepa mabulosi abulu | 100 g kanyumba wopanda mafuta rasipiberi ochepa | Makapu awiri otsika mafuta kefir Supuni 2 za chinangwa | Makapu awiri mkaka wopanda mafuta ochepa mabulosi abulu | saladi wa masamba Nsomba 100 |
Mutha kutsitsa mndandanda wama sabata pano.
Monga mukuwonera, kuyanika thupi la atsikana tsiku lililonse kumapereka chakudya chosiyana. Ichi ndiye chinsinsi cha kupambana kwa mtundu uwu wakuchepetsa.
Kodi ndizotheka "kuwuma" sabata limodzi?
Kuyanika msanga sikutengera njira yathanzi komanso yathanzi kwambiri kuti thupi lanu lipangidwe. Kuchepetsa thupi mwachangu kumeneku kumadzetsa kupsinjika mthupi ndikuyambitsa "kusungika" kosungira. Chifukwa chake zotsatirazi zikhala zowoneka, koma zosakhalitsa. Komabe, ngati kuli kofunika kupeza zotsatira, chakudya chapadera cha buckwheat choumitsira thupi kwa atsikana chitha kuthandiza.
Chofunika chake ndi laconic kwambiri. Kwa masiku asanu, mutha kudya phala la buckwheat, lowiritsa m'madzi opanda mafuta ndi mchere. Simungadye china chilichonse. Ubwino waukulu wa njirayi ndikuti, ngakhale kulibe zoletsa kuchuluka kwa buckwheat, simungadye zambiri, ndi chikhumbo chanu chonse. Ndipo, chifukwa cha katundu wake, simudzakhala ndi vuto lililonse m'mimba kapena m'mimba munthawi imeneyi.
Mafunso otchuka okhudzana ndi kuyanika
Pali nthano zambiri zowumitsa ndi njira zake, zidziwitso zomwe sizodalirika komanso zowopsa pazaumoyo. Tidayesera kubwaloli kuti titsutse zomwe zimafala kwambiri.
| Mafunso | Mayankho |
| Kodi kuyanika thupi kwa atsikana ndi chiyani? | Monga lamulo, amayi omwe amachita masewera olimbitsa thupi, olimbitsa thupi ndi masewera ena omwe amafunikira kuwonetsa kukongola kwa minofu amayamba kuyanika. Amachita izi madzulo a mpikisano kuti apitilize kutsindika kupuma kwa thupi. Komanso, posachedwa, kuyanika m'malo mwa zakudya wamba kunayamba kugwiritsidwa ntchito ndi atsikana wamba omwe akufuna kuchotsa mafuta owonjezera. Akatswiri samalimbikitsa kuchita izi, kuti asawononge thupi. |
| Kodi ndingathe kuphatikiza chakudya chimodzi chimodzi ngati ndaphonya zina? | Ayi. Zakudya za caloriki ziyenera kukhala pafupifupi 200-300 kcal, koma mulimonsemo zisapitirire 500 kcal. Chifukwa thupi silingathe kuyamwa zambiri nthawi imodzi. Chifukwa chake, chilichonse chomwe chili pamwambapa "chidzasandulika" kukhala mafuta amthupi. |
| Kuti kuyanika kukhale kotheka momwe mungathere, muyenera kuthetseratu chakudya. Kodi ndi zoona? | Uku ndikulingalira molakwika. Pakakhala kuti palibe chakudya, njira zamagetsi zimachedwetsa, komanso kuwonongeka kwa minofu kumatha kuyamba. Komanso, zinadzala ndi chitukuko cha ketoacidosis. |
| Kodi kuyanika kumavulaza thanzi? | Kuwongolera, kuyanika pang'ono pang'ono kulibe vuto lililonse kwa munthu wathanzi. Amatsutsana kokha ndi anthu omwe ali ndi vuto la kapamba, chiwindi ndi m'mimba. |
| Kodi njira yabwino kwambiri yoyanika kwa mtsikana ndi iti? | Njira yabwino ndi njira yophatikizira maphunziro, chakudya chamasewera ndi zakudya zapadera. |
| Mtsikana angataye makilogalamu angati sabata limodzi atayanika? | Zimatengera kuchuluka kwa mafuta koyambirira, kukula kwa maphunziro ndi zakudya. Kawirikawiri zimachokera ku 0,5 mpaka 1.5 kg. Ngati kulemera kumapita mwachangu, ndiye kuti ichi ndi chizindikiro chowonjezera kuchuluka kwa chakudya m'zakudya. Chifukwa kutaya kunenepa kumeneku sikokwanira. |
| Kodi nditha kuyanika masiku asanu? | Ndizotheka, koma zotsatirazi sizikhala zazifupi, komanso, zitha kuvulaza thanzi. |
| Kodi mutha kuyanika nthawi yayitali bwanji popanda kuwononga thanzi? | Chifukwa chapadera cha kagayidwe, nthawi yowuma bwino kwa atsikana imakhala mpaka masabata 12, pomwe milungu 8 ndiyokwanira amuna. M'miyezi yotsatirayi mutayanika, muyenera kukonza ndikukhalabe ndi zotsatira zake, apo ayi minofu imatha kusintha msangamsanga. |
Musaiwale kuti kuyimitsa kwanu 90% kumadalira chakudya choyenera. Ndipo kuyanika bwino sikungathe kufulumira. Imeneyi ndi ntchito yolemetsa komanso yowononga nthawi. Koma pamapeto pake, mutha kuwonetsa bwino osati kokha thupi lanu louma bwino komanso lokhazikika, komanso ndi mphamvu.
