Menyu Yokongola

Zakudya zomwe zimafotokozedwa mu zakudya zikuwoneka zosasangalatsa komanso zosatsutsika, choncho lero chiwerengero chowonjezereka cha atsikana akuyesera kupeza zakudya zamakono zolemetsa, zomwe zimagwiritsidwa ntchito molondola. Choncho ndi zophweka kuti musapangitse zolakwika ngakhale kwa anthu omwe atsala pang'ono kudya zakudya zathanzi ndipo sanamvetsetse momwe angathere polemera.

Kodi pali menyu yochepetsera thupi?

Ambiri amakhulupirira kuti mukhoza kulemera pokhapokha m'dera limodzi lovuta. Ndipotu, thupi lathu palokha limapangitsa kufalikira ndi kuchotsedwa kwa mafuta osanjikiza, pogwiritsa ntchito mtundu wa chibadwa. Ndichifukwa chake ndi chithandizo cha zakudya zomwe sizingatheke kubwezeretsa m'chifuwa kapena kulemera kokha m'mimba.

Limbikitsani zotsatira za zakudya zambiri zomwe zimapangidwira thupi, ngati mungagwirizane ndi kachitidwe kake ka zolemetsa. Ndipo zosiyana ndi zikhulupiliro zomwe anthu ambiri amakhulupirira kuchokera kumtambo wambiri wa mimba sichithandiza machitidwe olimbitsa thupi, ndi aerobic ndi cardio-load load. M'mawu ena, mutha kukhala olemera kwambiri m'mimba mwanu ngati mumagwiritsa ntchito zakudya zoyenera komanso mvula yam'mawa, kapena mutenge chingwe cha mphindi 20, kapena kukwera masitepe, kapena masewera olimbitsa thupi. Ndilo katundu amene amachititsa thupi kugwiritsira ntchito ndalama zomwe zimagwiritsidwa ntchito, kuwapititsa ku mphamvu.

Menyu ya zakudya zowononga kulemera

Ndikofunika kumvetsetsa kuti zakudya zathanzi sizogwirizanitsa zokhazokha, komanso kukana zomwe sizipindulitsa thupi. Akuchotsa kwambiri kalori yamtengo wapatali, zinthu zolemera mu zakudya zimene zimapangitsa kuti phindu likhale lofunika kwambiri.

Mndandanda wa mankhwala oletsedwa ku menyu yoyenera kuwonongera zolemera zimaphatikizapo zinthu zotere:

• nyama zonenepa, nkhuku, nsomba;
• Zakudya zonse zokazinga kapena zomwe zili ndi mafuta ambiri;
• nkhumba, mafuta;
• nyama zamzitini, nsomba;
• Zakudya za mkaka za mafuta ambiri, kuphatikizapo mafuta ndi tchizi;
• zopangira ufa, kuphatikizapo mkate woyera, pasta, dumplings;
• kuphika mu mitundu yonse;
• chakudya chilichonse cholizira;
• soda, zophikidwa ndi timadziti;
• zokometsera, maswiti, chokoleti, shuga.

Musadandaule, ngakhale popanda izi, zakudya zanu sizidzakhala zosauka kapena zosangalatsa - zidzakhala zathanzi komanso zothandiza. Podziphunzitsa nokha kuchita zopanda mankhwala, mungathe kuphunziranso kudya bwino, zomwe sizidzangowonjezera kulemera kwake, komanso kuziisunga. Lolani nokha chakudya ndipo mndandanda uwu ukhoza kukhala wopanda vuto ku thanzi 1-2 pa mwezi.

Menyu yowonjezera tsiku lililonse

Tikukuwonetsani makasitomala angapo omwe mungagwiritse ntchito, omwe amagwiritsira ntchito omwe amachititsa kuti pang'onopang'ono kutaya kwa mafuta ndi kubwezeretsedwa kwa kukoma kwachirengedwe ndi chizoloŵezi chokhazikika cha thupi.

Njira 1

1. Chakudya cham'mawa: oatmeal ndi zoumba, tiyi.
2. Chakudya: Msuzi wochepa, masamba saladi , compote.
3. Chakudya cha masana: apulo.
4. Kudya: kanyumba tchizi ndi lalanje.

Njira 2

1. Chakudya cham'mawa: mazira angapo owiritsa ndi kabichi saladi.
2. Chakudya: Chakudya cha nkhuku, nkhaka saladi, compote.
3. Chakudya cha masana: lalanje.
4. Chakudya Chamadzulo: Nsomba yofiirira ndi masamba okongoletsa.

Njira 3

1. Chakudya cham'mawa: omelet, saladi ya phwetekere, tiyi.
2. Chakudya: msuzi-puree, kabichi saladi, compote.
3. Chakudya cha masana: galasi ya yogurt.
4. Chakudya: Mkaka wophika wophika ndi buckwheat.

Njira 4

1. Chakudya cham'mawa: saladi wa zipatso, tiyi.
2. Chakudya: Msuzi wa masamba, saladi ndi nyama, tiyi.
3. Chakudya cha masana: masentimita a ma kanyumba opanda mafuta.
4. Mgonero: Ng'ombe, wophika ndi kabichi.

Kusankha mndandanda wa kulemera kwa thupi, simumapweteka thupi. Kudya kotero, mutayika limodzi ndi 0,5 - 1 makilogalamu pa sabata, ndipo mukhale wathanzi, wopepuka komanso wokongola tsiku lililonse!