Kutchuka kwambiri masiku ano ndi njira yolemetsa Dr. Zhukov, yomwe imakulolani kulemera kwambiri komanso popanda chiwawa. Mu intaneti, mumatha kupeza malo ake, komwe amapereka malangizo othandiza pa nkhani ya kudya zakudya zathanzi. Tidzatha kuyang'ana ena a iwo kuti athe kuwonjezera maganizo a njira ya Dr. Zhukov.
Kuchuluka kwa kuperewera kwa mankhwala a Dr. Zhukov
Pakati pa mauthenga othandiza okhudza kuchepetsa kulemera mu chipatala cha kulemera kwa Dr. Zhukov, simudzaperekedwa njira iliyonse yomwe sichikutsatira malamulo a zakudya zathanzi. Njirayi ndi yosavuta, yabwino komanso imakulolani kuchepetsa kulemera popanda kuvulaza thupi.
Njira zogwiritsidwa ntchito zingagwiritsidwe ntchito mwaulere, koma zimapereka zotsatira zowonjezereka, ngati mukuzigwiritsa ntchito mofanana. Zovuta zoterezi zimakupangitsani kuti muchotse mwamsanga ma selo a mafuta, omwe amakulolani kuti musamadzipweteke mutatha kulemera.
Ndizosangalatsa kuti Dr. Zhukov amatsutsa njira yoopsya yolemetsa ngati kugwiritsa ntchito mapiritsi apadera, zakudya zochepa zomwe zimapangitsa kuti thupi lichepetse minofu, zomwe ndizofunika kwambiri kuti zitha kugwiritsidwa ntchito moyenera.
Mmene akukula woonda Dr. Zhukov
Taganizirani njira zimenezi Dr. Zhukov, yemwe akuyamikira kuti azigwiritsa ntchito odwala ake onse kulemera.
Pezani mafuta
Nutritionist amalimbikitsa kuti anthu onse asawononge mafuta oposa 40 mpaka 50 patsiku, komanso madokotala odyetsa masewera olimbitsa mafuta akulangizidwa kuti ayime pa 25 g. Ichi ndi chochepa kwambiri, ndipo sichikhoza kudyedwa kwa milungu yoposa 4, ndikubwereranso kuzinthu zachilengedwe . Kuonetsetsa kuti kuchuluka kwa mafuta m'thupi lanu kuli kochepa, muyenera kusiya mafuta onse okazinga, kuphatikizapo nkhumba, sausages, mazira a mazira, mafuta a nyama, maolivi, mtedza, margarine, maswiti ndi zokometsera. M'malo mwake, mumangotenga mafuta a nsomba , omwe amagulitsidwa ku pharmacy iliyonse m'mapirisi apadera omwe amachepetsa kukoma kwake.
Pewani kugwiritsa ntchito chakudya chophweka
Gululi la zinthu zambiri mumapezeka maswiti, uchi, shuga, kupanikizana, mapiritsi komanso mitundu yonse ya ufa (mkate, pasta, pie, pelmeni, vareniki, mikate, mikate, etc.). Zakudya zovuta, zomwe ziripo mu ndiwo zamasamba ndi tirigu - zimathandiza thupi, sizingatheke, koma zimakhala zosavuta kuti zikhale zolemera kwambiri.
Palibe mankhwala ogulitsidwa
Zonse zomwe zakhala zikugwiritsidwa ntchito sizikulimbikitsidwa kuti zigwiritsidwe ntchito. Izi zikuphatikizapo zakudya zonse zam'chitini, chips, crackers, pasta, soda, ndi zina zotero. Zida zonse zomwe mudzawononge zakumwa zopatsa mafuta, zonunkhira, zamafuta, zosungira (zomwe zimatchulidwa ndi kalata E ndi nambala zitatu, monga E251), ziyenera kuchotsedwa ku zakudya.
Kusuntha kasanu pa mlungu!
Pofuna kutaya thupi, ndi bwino kuti mupange aerobics kwa theka la ora kawiri pa tsiku 4-5 pa sabata. Nthawi zambiri, mukhoza kuthamanga mtanda nthawi yamadzulo.
Yang'anani pa mapuloteni
Akatswiri amakhulupirira kuti pa kilogalamu iliyonse ya kulemera kwako ayenera kukhala ndi ma gramu 1.6 a mapuloteni tsiku lililonse. I. Mayi wolemera makilogalamu 60 ayenera kudya pafupifupi 96 magalamu a mapuloteni. Ndibwino kusankha nsomba za nkhuku, nkhuku kapena mafuta ochepa, komanso kumwa zakumwa za mkaka zochepa. Kachipatala akukulangizani kuti muzimwera mapuloteni ngati simungathe kutenga mapuloteni okwanira.
Kuonjezeraninso, perekani ndi malangizo omwe mumayenera kumwa moyenera momwe mungathere madzi abwino akumwa - 2 malita patsiku. Zowonjezera, izi zimayambitsa kuwonongeka kwa kulemera kwabwino.