Mukhoza kulemera panthawi yochepa, koma n'zovuta kusiya. Komabe, nthawi zina pali zochitika pamene mukuyenera kuchotsa kilogalamu zomwe mumayenera mu nthawi yochepa. Pachifukwa ichi, malamulo ena ofunikira adzatsatiridwa ndipo pakufunika kufunika kwakukulu.
Kodi mwamsanga mungataya makilogalamu 5 pa sabata?
Amene sakudziwa kutaya makilogalamu asanu pa sabata, odyetsa zakudya amalimbikitsa njira yowonjezera. Zikuphatikizapo:
- zakudya;
- zochita masewera olimbitsa thupi;
- kuchuluka kwa madzi;
- ndondomeko yoyenera ya chakudya.
Tiyeni tione mbali iliyonse ya zigawo izi.
Zakudya, zothandizira kutaya makilogalamu asanu pa sabata
Kuti muchotse masiku asanu ndi awiri olemera kwambiri, mungagwiritse ntchito zakudya izi:
- Zakudya zamasamba. Chakudya cham'mawa mu chakudya chimenechi chimakhala ndi saladi ndi zipatso za saladi . Maimu a mandade amakonzedwa kuchokera ku chidutswa cha mandimu chopanikizidwa mu kapu yamadzi. Saladi ikhoza kudutsa theka la ola limodzi pambuyo pa kumwa mandimu. Pa saladi ya zipatso, mutha kutenga zipatso zitatu zotsatirazi: peyala, apulo, mandarin malalanje kapena lalanje. Chakudyacho chimadza ndi mafuta ochepa a yoghurt.
- Zakudya za Buckwheat. Mu sabata ino, mutha kudya mbale imodzi yokha: steamed buckwheat. Koma sizingatheke kukhala mchere kapena kuwonjezera mafuta. Pa zakudya zonse muyenera kumwa madzi ambiri. Ngati mumatsatira chakudya moyenera sabata, mukhoza kutaya makilogalamu oposa asanu. Gwiritsani ku chakudya ichi chingathe masiku 5-7 okha. Kugonjetsa zakudya zimenezi nthawi yayitali kungayambitse kuchepa kwa vitamini ndi kufooka kwa thupi.
- Kudya pa supu. Imeneyi ndi chakudya china kutaya makilogalamu asanu pa sabata. Konzani msuzi kuchokera ku masamba popanda kuwonjezera mbatata. Msuzi akhoza kudyedwa mwa ochuluka momwe inu mukufunira. Kwa mlungu umodzi, zakudya zoterezi zingathe kuchotsa mapaundi asanu kapena kuposerapo.
Chakudya chamasana, saladi ya masamba ndi abwino. Zimapangidwa kuchokera ku kabichi, nkhaka, tomato ndi masamba ena, kupatula mbatata. Mukhoza kupatsa saladi ndi madzi a mandimu ndi maolivi. Kugwiritsa ntchito mchere ndi shuga panthawi ya zakudya sikuletsedwa. Kudya chakudya chamasana, mukhoza kumwa kapu ya mafuta ochepa.
Kudya, saladi ya zipatso ndi tiyi wobiriwira zakonzedwa. Teya ingalowe m'malo ndi yogurt.
Zakudya zoterezi ziyenera kutsatiridwa kwa masiku asanu ndi awiri, kenako ziyenera kuchoka mwaukhondo. Kufotokozera zina ndizofunikira pang'onopang'ono, pang'onopang'ono kufalitsa zakudya.
Zochita masewera
Sizinsinsi kuti masewera olimbitsa thupi amathandizira kuwotcha mafuta owonjezera. Komabe, ndibwino kuti tiganizire kuti nthawi ya zakudya zomwe thupi limachepetsa, choncho musatenge masewera olimbitsa thupi. Ndi bwino kupatsa zofuna zammawa, kusewera masewera , kusambira. Ngati masewerawo sali kavalo wanu, yendani madzulo.
Kuchuluka kwa madzi
Madzi amathandiza thupi kuti liwononge zinthu zovulaza ndikuchotsa mthupi. Panthawi ya zakudya, amakhala ndi mphamvu komanso amachepetsa kulemera kwake. Tsiku liyenera kumwa madzi okwana awiri. Madzi sangasinthe ndi tiyi, compotes, juisi ndi zakumwa zina.
Konzani ndondomeko ya chakudya
Mfundo yofunika poyankha funsolo, ndingatayike bwanji makilogalamu asanu pa sabata, ndiyo ndondomeko yoyenera ya chakudya.
Chakudya chamakono chiyenera kukhala pa theka loyambirira la tsiku, chifukwa panthawi ino zamagetsi zimagwira ntchito. Madzulo madzulo, magawo ang'onoang'ono ayenera kukhala. Kwa maola awiri kapena atatu musanagona, muyenera kusiya kudya.
Sikoyenera kukayikira, kaya ndikutaya makilogalamu 5 kwa sabata. Kulimbika kwakukulu, chikhumbo ndikutsatira mfundo zomwe tafotokozazi zidzakuthandizani kuchotsa mapaundi owonjezera ndikukhala ochepa komanso odzidalira kwambiri.