Inde, ndi mawu akuti "kutaya thupi" nthawi yomweyo pali mayanjano ndi ma-diet, njala ndi nkhawa. Ndipotu, kutaya thupi kumatanthauza kusadya. Sitikufuna kukukhumudwitsani komanso kukukhumudwitsani, koma muyenera kuzindikira kuti njira imeneyi yochepetsetsa, imataya madzi. Pafupifupi zakudya zonse zimachokera ku mchere wonse. Motero, madzi onse amachoka m'thupi, ndi mafuta okhaokha omwe amakhala pansi, ndipo cellulite amangozindikiranso.
Mutadya chakudya chofanana, mutangodya chakudya chokhala ndi mchere, madziwo adzabwerera kumalo, monga kulemera. Timakupatsani chakudya cha kulemera, ndiko-kuchotsa mafuta, osati madzi. Zotsatira za kuperewera kwa kulemera uku zidzakhala zotalika, koma njirayi ndi yovuta kwambiri kuposa kugwiritsa ntchito tiyi ya diuretic, laxative, ndi zina zotero.
Kodi kuchotsa mafuta?
Pofuna kuti thupi lathu liyambe kuphwanya mafuta osungirako mafuta, ndikofunikira kuthetsa nkhokwe za glycogen, ndiko kuti, shuga. Pambuyo kudya, mbali ya shuga ili m'magazi, zambiri zimatumizidwa ku chiwindi kuti zimasinthira ku glycogen, ndipo zina zonse zimaperekedwa pa "tsiku lamvula" ngati mafuta ochepa. Kuchokera pazifukwa izi, chakudya choyenera cholemetsa chimayambitsa malo omwe mbeu za glycogen zidzatha, ndipo zidzakula.
Choyamba, timakufotokozerani za zakudya zoyenera kuti mukhale wolemera, ndipo kambiranani za maonekedwe.
Menyu
Chiwerengero cha chakudya ndi 6, motero, kudya chakudya m'zigawo zing'onozing'ono, thupi lathu silingayambe kuchuluka kwa shuga, komwe kumakhala mafuta. Timadya kwambiri monga chiwindi chimatha kuoneka ngati glycogen.
Chakudya cham'mawa - masamba a saladi ndi nkhuku pachifuwa kapena bulauni mpunga ndi nsomba yophika, kapena oats ndi omelet. Pazigawo zonsezi mungathe kuwonjezera mkate wa rye.
Chakudya chamadzulo chachiwiri ndi yogurt, kanyumba tchizi kapena kefir ndi kuwonjezera kwa 1 zipatso (banki, apulo, peyala) kapena mtedza (amondi kapena cashews 20g).
Chakudya - mapuloteni (nyama, nsomba kapena nkhuku) + chakudya (masamba okongoletsa ndi tirigu):
- Chicken brisket ndi saladi masamba, toast kuchokera mkate rye;
- Nsomba yophika ndi buckwheat ndi masamba owongolera;
- nkhuku (popanda khungu) ndi bulauni ndi mpunga;
- Ham olemera kwambiri ndi omelet ndi vinaigrette.
Kusakaniza - tiyi kapena mkaka wa mkaka wa mafuta ochepa (mukhoza kuwonjezera uchi) ndi oatmeal cookies kapena marshmallows, mkaka smoothies .
Chakudya - Zakudya za mkaka ndi zipatso kapena mtedza kapena masamba a stewed, kapena mbatata zophika, kapena nyama yokazinga kapena nsomba.
Chakudya chomalizira ndi kokha mkaka ndi mafuta ochepa:
- kachigawo kakang'ono ka tchizi;
- galasi lafefir;
- yoghurt yachilengedwe.
Masewera
Pangani zakudya kuti mukhale wolemera - ndi theka la nkhondoyo. Ndiponsotu, zakudya zomwe tatchulazi zidzakuthandizani kuti musapitirire kulemera kwina, ndipo njira ya mafuta yotentha imakhala yabwino kwambiri m'mawa.
Mukadzuka, musathamangire kudya chakudya cham'mawa. Lolani pafupi ola limodzi. Pa nthawi yogona, malo ogulitsira glycogen amatha, ndipo tsopano mukhoza kupita ku mafuta enieni.
Mu ola loyamba mutadzuka, chitani kuwala kwa cardio loading, mutakwera njinga
Zakudya zanu tsiku lililonse ziyenera kukhala ndi zofunika pamoyo, mapuloteni, mafuta ndi chakudya, zakudya zamtundu wa caloric ziyenera kusankhidwa payekha malinga ndi kukula kwa kulemera kwa thupi komanso malinga ndi mphamvu zanu. Powonongeka, mungathe kuchepetsa zokhudzana ndi caloric zomwe mumazolowera ndi 20-30%.
Pofika madzulo, kuchepetsa thupi kumachepetsa, ndiye chifukwa chake chakudya chathu chomaliza ndi mapuloteni oyera. Idzagwiritsidwa ntchito panthawi yogona kubwezeretsa ndikukula maselo, chakudya ndi mafuta - sitidzazifuna. Chiwindi chili ndi malo okwanira a glycogen.