Kuchepetsa zakudya zoperewera kwa sabata

Ngati mukuyembekeza kuti mukhale wolemera mu sabata, muyenera kuzindikira kuti pakadali pano palibe njira yopezera zotsatira zamuyaya. Mutha kulemera chifukwa cha kuchotsedwa kwa madzi ndi kuwonongeka kwa intestine, komanso pang'ono chabe - chifukwa cha kuchepa kwa mafuta. Monga mukumvetsetsa, zotsatira za kulemera kwa thupizi zidzatha kukhala opanda kanthu pakatha masiku angapo a zakudya zoyenera. Koma pali zochitika zomwe ngakhale kutaya kwa nthawi yochepa kwa mlungu ndi kofunikira kwambiri: mwachitsanzo, pasanapite nthawi. Tikukupatsani zakudya zitatu zomwe zimakulolani kuti muchepe msanga.

Njira yofulumira yochepera thupi mu sabata

Tidzatsegula mndandanda wa zakudya zowononga kwa mlungu umodzi, zomwe zimafuna kudziletsa komanso kudziletsa nokha. Kulephera kulikonse kungawononge zotsatira zanu. Zakudya zoterezi zingagwiritsidwe ntchito ndi anthu omwe ali ndi thanzi langwiro. Tsiku limodzi mukhoza kumwa 1.5-2 malita a madzi. Zogulitsazi ziyenera kugawa magawo 4-5 ndipo mofanana zimatengedwa masana ndi nthawi ya maola 3-4.

1. Tsiku limodzi: 1 lita imodzi ya mkaka.
2. Tsiku lachiwiri: phukusi la tchire la mafuta lopanda mafuta, magalasi 4 a mafinya atsopano a lalanje.
3. Tsiku lachitatu: zopanda malire - madzi opanda mpweya.
4. Tsiku lachinayi: mbatata 4 yophika ya sing'anga kukula popanda mchere.
5. Tsiku lachisanu: maapulo asanu.
6. Tsiku lachisanu ndi chimodzi: 250 g yophika ng'ombe (chidutswa cha 3 mapaketi a makadi), makapu 4 omwe amawatsitsa madzi a lalanje.
7. Tsiku lachisanu ndi chiwiri: 1 lita imodzi ya mafuta-wopanda yogurt.

Ngati mukuwopsya pamene mukuwerenga zakudya, ndipo mumvetsetsa kuti simungathe kupirira, ndibwino kuti muwone njira zina.

Kutaya kwambiri kwa mlungu umodzi: kudya kwa madokotala

Izi - kutaya kutaya, komwe pulogalamu yoyamba ingapereke makilogalamu 10 (ndi kuchuluka kwa kulemera kwakukulu). Simungathenso kulemera kwa 7-10%, koma chizindikiro ichi kwa sabata limodzi ndi chovuta kwambiri kwa thupi, mumayambitsa chiopsezo komanso thanzi la ziwalo.

1. Tsiku limodzi - 3 malita a madzi mu 0,5 pa 6 zokalandira.
2. Tsiku lachiwiri - magalasi 4 a mkaka wambiri, asanakagone - apulo.
3. Tsiku lachitatu - 3 malita a madzi a 0,5 pa 6 receptions.
4. Tsiku lachinayi ndi lita imodzi ya saladi ya masamba. Liyenera kukhala ndi nkhaka, kabichi, Peking kabichi, tomato, amadyera, mandimu (mukhoza kuyeza lita imodzi ndi mtsuko). Gawani izo muzipatala zambiri.
5. Tsiku lachisanu - magalasi 4 a mkaka wambiri.
6. Tsiku lachisanu ndi chimodzi - idyani mwakhama angapo ma receptions yophika dzira, masamba msuzi, 100 magalamu a nyama ndi nandolo, maapulo 3.
7. Tsiku lachisanu ndi chiwiri - polpachki kanyumba tchizi, 2 makapu kefir 1%. Asanagone, tebulo ya tiyi.

Kumbukirani kuti ngakhale kuwonongeka kwa thupi mwamsanga kwa sabata kwa mlungu kungapweteke, choncho ngati muli ndi mwayi wosagwiritsa ntchito zakudya zoterozo - onetsetsani kugwiritsa ntchito njira zina! Kuchulukitsitsa pambuyo panthawiyi kubwerera, pamene mudzagogoda ndikuchepetsa kuchepetsa mphamvu. Zakudya zobwerezabwereza zomwe zingakhale zoopsa zingakhale zoopsa ndipo zimayambitsa matenda opatsirana pogonana komanso gastritis.

Kuwonongeka kwa kulemera kwa sabata: chakudya cha buckwheat

Pa zakudya izi, muyenera kuphika phala yamtengo wapadera wa buckwheat. Madzulo, tengani thermos, kutsanulira galasi la buckwheat pamenepo ndipo lembani ndi 3 magalasi a madzi otentha kwambiri. M'maŵa phala lidzakhala lokonzeka. Mchere ndi shuga sungakhoze kuikidwa, mukhoza kugwiritsa ntchito zonunkhira ndi zitsamba. Menyu ya tsiku lililonse ndi:

1. Buckwheat, zipatso zilizonse, mkaka kapena kefir kapena tiyi.
2. Buckwheat, chipatso chirichonse, tiyi wobiriwira popanda shuga.
3. Buckwheat, tiyi wobiriwira.

Ndalama zomwe muli nazo mu thermos, mukufunikira kukhala okwanira tsiku lonse. Pofuna kulemera kolemera, sankhani zipatso zowala - kiwi, zipatso, maapulo obiriwira.

Izi ndi zakudya zopanda phindu, pambali, mu groats za buckwheat zili ndi 10 g mapuloteni pa 100 g ya mankhwala. Mulimonsemo, ndi bwino kutenga vitamini complexes.