Kuyanika thupi kwa atsikana - menyu ndi maphikidwe abwino kwambiri a mafuta

Kuti mupeze mpumulo wabwino wa thupi, nkofunika kupopera minofu ndi kuchepetsa mafuta. Pofuna kuthetsa vuto loyamba, ndibwino kugwiritsa ntchito katundu wambiri, ndipo kwachiwiri, kuyanika ndibwino. Pali malamulo ena okhudza maphunziro ndi menyu.

Kodi "kuyanika thupi" kumatanthauzanji?

Okonza thupi ndi othamanga ena pojambula minofu yamagetsi amagwiritsa ntchito malangizo apadera otchedwa kuyanika. Izi zikutanthauza kuletsedwa kwakukulu m'kugwiritsa ntchito chakudya, chomwe chimayaka mafuta ochepa. Kuti mupeze zotsatira zabwino, sikokwanira kudziwa zomwe zimatanthauza kuyanika thupi masewera, chifukwa pali malamulo ena ndi zosiyana siyana, popanda kuganizira zomwe zingathe kuvulaza thanzi.

Nchifukwa chiyani tikufunikira kuwuma thupi?

Chifukwa cha kuphunzitsidwa kwakukulu m'thupi, njira zamagetsi zimayambika, zomwe sizimalola kuti munthu atenge minofu yaikulu komanso kulemera kwake. Kuyanika kumagwiritsidwa ntchito pamene msungwanayo akumvetsa kuti minofu ili bwino, koma palibe mpumulo wofunidwa. Anthu ambiri, pokambirana pa mutu - chifukwa chiyani mukufunika kuyimitsa thupi kwa mkazi, khulupirirani kuti malangizowa amathandiza kuchotsa madzi ochulukirapo m'thupi, koma kwenikweni, mafuta ochuluka kwambiri.

Kuyanika thupi - mpaka liti?

Popeza kuti kutaya thupi mwa kusagwiritsa ntchito chakudya chamagazi n'koopsa, nkofunika kugwiritsa ntchito njirayi kwa nthawi yaitali. Kuphika thupi kwabwino kwa msungwana kumafunika masabata asanu, ino ndi nthawi yabwino kwambiri. Masabata oyambirira ndi olowera, omwe amalola thupi kugwiritsidwa ntchito, ndi awiri omalizira - mpaka sabata, kotero kuti mukabwerera ku menyu yachizolowezi, musadandaule ndi kusabwereza. Chovuta kwambiri ndi sabata lachitatu, pamene katundu ali wotalika.

Kodi tingawathandize bwanji kuyimitsa thupi kwa atsikana?

Kuti mupeze zotsatira, nkofunika kutsatira malamulo ena. Ntchito idzakhala ndi malangizo awiri: kusintha masewera ndi masewera. Ponena za woyamba, ndiye kuti nthawi yotsatilayo iyenera kutsatira ndondomeko ya zakudya. Ndibwino kuti tipeze chakudya chochepa pang'onopang'ono, zomwe sizidzakhala zovuta kwa thupi. Kuwongolera thupi loyenera kwa atsikana ayenera kulingalira mfundo zingapo zofunika.

1. Ndibwino kuti mupitirize kugwiritsa ntchito mphamvu ya maphunziro, zomwe sizilola kuti minofu ichepe. Kuwotcha mafuta, katundu wochotsera mazira ayenera kuwonjezeredwa. Njira yothetsera vutoli ndi katatu ya ora limodzi pa sabata, ndipo nthawi ikuwonjezeka mpaka ola limodzi.
2. Simungakhoze kuchotsa thupi kuchokera ku menyu ya thupi kwa atsikana mafuta, ndi kofunikabe kutsimikizira mavitamini ndi mchere. Popanda iwo, mavuto aakulu azaumoyo adzauka.
3. Kuyanika thupi kwa atsikana, omwe ma menu ndi mapuloteni, amalola kugwiritsa ntchito kuchuluka kwa chakudya. Amayenera kudyedwa usanafike masana, kuti thupi likhale ndi mphamvu yogwiritsira ntchito mofulumira.
4. Ngati mukufuna, mutha kugwiritsa ntchito masewera olimbitsa thupi.

Zakudya zabwino mukamayika thupi kwa atsikana

Kuti mukwaniritse zotsatira pogwiritsa ntchito njira iliyonse, m'pofunika kuganizira malamulo oyambirira. Ndibwino kuti muthe kudya zakudya zochepa, kudya chakudya kasanu ndi kamodzi patsiku. Ndikofunika kumwa madzi ambiri, choncho mlingo wa tsiku ndi tsiku ndila 2.5 malita. Zimaletsedwa kudya maola awiri asanakhale ndi ora limodzi mutaphunzitsidwa kuti thupi likhomere mafuta. Lamulo lina ndi lakuti chakudya cham'mawa ndi chakudya chofunikira komanso chopatsa thanzi. Mitengo yowuma thupi sayenera kukhala yapamwamba-kalori. Ndikoyenera kudya mpaka maola awiri a tsiku kuti mudye chakudya cha 60-70% cha chakudya cha tsiku ndi tsiku.

Kuyanika thupi kwa atsikana - masewera a sabata

Pulogalamuyi imatenga masabata asanu ndipo aliyense amasiyana ndi mfundo zina pomanga masitimu. Sabata yoyamba ndizoyambira ndi chakudya zimaloledwabe. Nambala yawo iyenera kuwerengedwa motere: 1 kg ya kulemera kwake kwa msungwana ayenera kulingalira 2 g wa chakudya. Kuchuluka kwa mapuloteni ndi 30%, ndipo mafuta ndi 20%. Ndikoyenera kusiya chakudya chovulaza chokhala ndi chakudya chophweka. Pofuna kuti zakudya zowonongeka kwa atsikana zikhale zowonjezera, sabata yachiwiri ayenera kuchepetsa kuchuluka kwa chakudya kawiri, koma mapuloteni ayenera kukhala 80 peresenti ya menyu ya tsiku ndi tsiku. Ndibwino kuti mudye magalamu 10 a rupiya tsiku lililonse.

Sabata yotsatira, palinso kuchepetsa zakudya mu hafu, koma kuti mutetewe kukhumudwa kulikonse, muyenera kuphatikizapo mndandanda 0,5 st. madzi okoma. Nkofunika kuchepetsa kuchuluka kwa chakudya chomwe chimadya 1/3. Msonkhano wa sabata lachinayi ukhoza kubwerezedwa masiku awiri apitawo. Mu sabata lachisanu, kuyanika thupi kwa atsikana, omwe makasitomala ali ofanana ndi oyambirira, amachititsa kuti athe kuwonetsa zotsatirazo ndikukonzekera kubwereza ku mchitidwe wamakono.

Maphikidwe a kuyanika kwa atsikana

Mwa mankhwala omwe amaloledwa kuyanika, mukhoza kukonza mbale zambiri zomwe zidzakhala zokoma kwambiri. Pophika, gwiritsani ntchito mphodza, kuphika, kuphika ndi kupsa. Maphikidwe ochokera ku Turkey amadziwika kwambiri powumitsa thupi, chifukwa nyama ya nkhuku ili ndi mafuta pang'ono, choncho ndi zakudya, komanso ndizochokera puloteni yabwino kwambiri. Chakudya choyambirira ndi chosavuta kukonzekera ndi Turkey.

Zosakaniza:

• fillet - 250 g;
• mafuta otsika otsika - 3 tbsp. makuni;
• anyezi - chidutswa 1;
• parsley - 1 tbsp. supuni;
• adyo - 0,5 dzino;
• mandimu - chidutswa 1;
• mchere ndi tsabola.

Kukonzekera:

1. Kuti muchite izi, dulani zidutswazo kuti zikhale zochepa.
2. Tchizi tating'onoting'ono timasakaniza ndi anyezi odulidwa, adyo, mandimu ndi zina.
3. Ikani mawonekedwe odzazidwa mu mawonekedwe, osakaniza ndi nyama.
4. Kuphika kumafunika kutentha madigiri 180. Kuphika nthawi - mphindi 20.

Saladi yowuma thupi

Zosakaniza:

• kabichi - 250 g;
• udzu winawake - 100 g;
• tchizi ndi mafuta ochepa - 40 g;
• mafuta a maolivi - supuni 1;
• zolemba - 200 g;
• dzira - chidutswa chimodzi;
• masamba ndi mchere.

Kukonzekera:

1. Mwana wamkazi ndi dzira aziphika, kenako, azizidula mzidutswa ting'onoting'ono.
2. Gwiritsani tchizi pa garn kapena kudula muzidutswa tating'ono ting'ono.
3. Zomera zimadula udzu, uzipereka mchere ndi masamba, ndipo gwirani ndi manja anu kuti mutenge madzi. Sakanizani zigawo zonse ndipo mutha kukatumikira.

Chakudya cha masewera powumitsa thupi

Gwiritsani ntchito njirayi kuti muthetse thupi, simungathe. Zimathandiza kokha ngati cholinga ndikukoka minofu yomwe ilipo. Kuti mumvetse tanthauzo la kuuma thupi mu masewera, muyenera kumvetsera masewero olimbitsa thupi, omwe angakhale othandiza kwambiri kwa anthu omwe akufuna kupeza zotsatira mwamsanga. Pali mankhwala osiyanasiyana omwe amakulolani kutentha mafuta, kupatsa mapuloteni kwa minofu ndi kukhuta ndi mphamvu. Sankhani mtundu wa masewero olimbitsa thupi ayenera kukhala payekha.

1. Mafuta oyaka mafuta . Kukonzekera kumathandiza kufulumira kayendedwe kake ka mafuta. Chifukwa cha zotsatira, nkofunika kuti muzichita nawo masewera.
2. L-carnitine . Chida ichi sichimawotcha mafuta, koma chimatumiza kumalo osungira.
3. Mapuloteni . Kwa msinkhu wa msungwana wamkazi suwonongedwa, izi zowonjezera zimafunikira, zomwe zimamuthandiza minofu ndi kuchepetsa kumverera kwa njala.
4. Amino acid . Chofunika kwambiri kuti asunge minofu, komanso amachepetsa njala.
5. Mavitamini ndi mchere . Pa zakudya zovuta, thupi silinali ndi zinthu zothandiza, zomwe zimakhudza thanzi.

Kuwonongeka kwa thupi kwa akazi

Pali nthawi pamene chakudya chamaguludidi ndi chovulaza, motero n'kofunika kulingalira zotsutsana. Musagwiritse ntchito kuyanika kwa matenda a kapangidwe, mtima, chiwindi ndi impso. Kuwonongeka kwa thupi kumakhudzanso kupsinjika kwakukulu kumene thupi likukumana nalo, kotero ambiri amamva bwino. Musagwiritse ntchito zakudya zamagulugayidi kwa amayi omwe ali ndi udindo komanso kuyamwitsa. Pa kuyanika, mavuto otsatirawa akhoza kuchitika:

1. Chifukwa cha kuchepa kwa mafuta mu menyu, pali mavuto ndi misomali, khungu ndi tsitsi.
2. Mtsikanayo alibe msambo kwa miyezi yambiri.
3. Kusokonezeka m'ntchito ya kubereka, mahomoni ndi ma endocrine.
4. Kuwonjezeka mantha ndi kukwiya.