Amayi ambiri amaganiza za kuchepa thupi musanapite ku zochitika zofunikira kuti mulowe kavalidwe katsopano kapena kuyang'ana kukongola pa gombe. Pali njira zingapo zomwe mungapewere kulemera kwa 4 kg pa sabata kapena kwa nthawi yaitali popanda njala. Pofuna kupeza zotsatira zabwino, muyenera kuphatikiza zakudya ndi masewera olimbitsa thupi.
Kodi ndingathenso bwanji kutaya makilogalamu 4?
Pofuna kuchepetsa kulemera, ambiri amalingalira kuti akusowa njala ndi kulakwa kwakukulu, chifukwa izi sizidzangowonjezera thanzi labwino, komanso zimatsimikizira kuti pakatha mapeto a zakudya makilogalamu adzabwerera, kutenga nawo zina zoonjezera.
Zakudya №1 . Njira iyi yochepetsera thupi ndi yovuta ndipo imadalira kwambiri kuchepetsa kalori. Menyu ya sabata ikuwoneka ngati iyi:
- kadzutsa - tiyi wobiriwira popanda shuga;
- Zakudya zopanda pake - dzira lophika, 7 plums ndi 10 prunes;
- Chakudya chamasana - 200 g ya nyama yodyera kapena nsomba ndi 100 g ya kaloti;
- Zakudya zopanda pake - chidutswa cha tchizi, lalanje kapena apulo;
- kudya - 1 tbsp. mafuta ochepa.
Ndikofunika kumwa madzi ambiri, ndipo pambuyo pa zakudya ndi bwino kusintha kwa zakudya zabwino.
Zakudya №2 . Ngati mukufuna kutaya makilogalamu 4 mu masabata awiri, mungagwiritse ntchito zakudya zochepa. Ndikofunika kusiya maswiti, zakumwa zoledzeretsa ndi zakumwa zoledzeretsa, koma muyenera kumwa madzi ambiri wamba. Ndifunikanso kuchepetsa kuchuluka kwa mchere wogwiritsidwa ntchito. Mndandanda wa nthawiyi ndi iyi:
- chakudya cham'mawa - rye crumb ndi khofi popanda shuga;
- Zakudya zopanda pake - 1 tbsp. yogurt mafuta ndi malanje;
- Chakudya chamasana - chakudya cha msuzi wa masamba, chidutswa chophika, zakudya ndi kabichi saladi ;
- Zakudya zopanda pake - 1 tbsp. yogurt kapena saladi ya masamba;
- chakudya chamadzulo - gawo limodzi la buckwheat yophika kapena ndiwo zamasamba.
Kuti mutuluke pa zakudya muyenera kukhala pang'onopang'ono, kulola thupi kuti lizolowere chakudya cholemera.
Ndikufunanso kunena kuti sikutheka kulemera kwa masiku 4 pa 4 kg popanda kuvulaza thanzi. Zofalitsa zosiyanasiyana zofalitsa mankhwala kapena zakudya zopweteka ndizoopsa, kotero sitidzayankhula za iwo.