Zikuwoneka kuti ndi dzina lokoma lakumvetsera, chakudyacho chimangopangidwa kuti apulumutse mamiliyoni ambiri a amayi kuti asakhale olemera kwambiri. Tsoka, si chirichonse chophweka, ndipo kutayika kwa mlungu kwa sabata sikunapange wina wamkulu. Ndi zonsezi, mndandanda wa zakudya zomwe mumazikonda zikuwoneka ngati zochepa kuposa zakudya zina zomwe zimakonda kwambiri, chifukwa chake zikuyembekezeredwa.
Mfundo za zakudya
Zili pafupi ndi zokondwerero za tsiku la 7. Tsiku lililonse ndi mtundu wa mono-zakudya, tsiku lachisanu ndi chiwiri ndi njira yopezera zakudya. Kuyambira kusintha kwa chakudya cha mtundu uwu, muyenera kusiya nthawi yomweyo omwe akudwala matenda aliwonse a m'mimba, impso, chiwindi, mtima, ndi kuganizira kwambiri.
Tsiku 1
Tsiku loyamba ndikumwa. Zakudya zodyera zakudya, monga zosavuta kuganiza, zidzangokhala ndi chakudya chamadzi. Khalani ndikuwonetsa kuti munthu akhoza kumwa pafupifupi 1200 kcal patsiku. Mukulimbikitsidwa kumwa madzi, mwatsopano, kefir, tiyi, khofi, mkaka. Chinthu chachikulu ndi kupewa kuwonjezera shuga ndi uchi kuti amwe.
Ngakhale mutakhala ndi "kumwa" tsiku lonse, tsiku lomwera ndizovuta kwambiri kwa thupi, chifukwa zimatsutsidwa ndizokhazikika, chakudya cholimba.
Pa tsiku loyamba la zakudya zomwe mumazikonda mumakondwera - osakaniza makilogalamu 1-2 pa mamba. Zimalimbikitsa komanso zimapatsa mphamvu kuti zikhale tsiku lotsatira la zakudya, koma tsoka, mphambano yanu ndi madzi okhaokha.
Tsiku 2
Tsiku lachiwiri la zakudya zomwe mumakonda kwambiri kulemera ndi tsiku la masamba. Muyenera kudya saladi zosiyanasiyana 4-5 pa tsiku, ndi mafuta ochuluka tsiku ndi tsiku owonjezera masamba - supuni 2.
Aliyense akutumikira ayenera kuyeza zosapitirira 300 g, ndipo caloric yamtundu uliwonse wa zakudya sizidutsa 1000 kcal.
Tsiku 3
Tsiku lina lakumwa. Malamulo onse amakhalabe ogwira ntchito, monga tsiku loyamba la zakudya. Zoona, ngati palibe mphamvu konse, amaloledwa kuwonjezera ngakhale mapuloteni a kervical spines.
Tsiku 4
Tsiku lachinayi la zakudya zomwe mumazikonda kwa sabata ndi chipatso. Sikofunika kwambiri mtundu wanji wa chipatso chimene mudzadya, makamaka chofunika, chitani maola awiri alionse. Kwa tsiku limodzi mudzadya zipatso zokwana 3 kg.
Tsiku lachisanu
Potsiriza, tsiku la mapuloteni. Zikuwoneka kuti mumakhala ndi thanzi labwino, chifukwa tsiku limodzi muyenera kudya zakudya zowonjezera. Ndi bwino kusankha nyama, nsomba, nsomba, nkhuku, mazira. Mukhozanso kukonzekera mapuloteni komanso zakudya zamkaka, ngakhale panthawi imeneyo, mudzakhala ndi phindu lochepa - mankhwala a mkaka ali ndi kusunga madzi m'thupi.
Tsiku 6
Tsiku lina lakumwa.
Tsiku 7
Kutuluka kuchokera ku zakudya - zakudya zambiri kapena zochepa. Mndandanda wa chakudya chamakono chamasiku ano pa sabata ndi motere:
- Chakudya cham'mawa - mazira ophika kwambiri;
- Zakudya zopanda pake - 1 zipatso;
- chakudya - msuzi;
- Zakudya zopanda pake - 1 zipatso;
- chakudya chamadzulo - masamba saladi ndi mafuta.
Kuchita masewera olimbitsa thupi pa zakudya zokondweretsa
Pa masiku akumwa, nkhawa iliyonse ya thupi imatsutsana. Ndi za maphunziro alionse omwe sayenera kuperekedwa. Komanso, ngakhale kuyenda ndi kugwira ntchito zapakhomo kumakhala kotopetsa komanso kotopetsa. Pa masiku amwa mowa pali chizungulire, kupweteka mutu komanso ngakhale kutaya.
Mu masamba, masiku a zipatso muyenera kuchita cardio ya kwambiri kwambiri. Mukhoza kutenga cardio mwa kuyenda, kuvina, yoga, pilates.
Pa tsiku la mapuloteni, mukhoza kuchita
Mutatha kudya
Pakutha mlungu wonse wa chakudya, kutaya kwa mafuta kuchokera muzomwe zimakhala ndi 1-2%. Kwenikweni, madzi amadzimadzi amatha kuchoka, ndipo, tsoka, minofu. Choncho, kuti tisachedwe kubwerera msanga, tiyesetse kupitiriza kudya chakudya, kumwa madzi okwanira 2 malita patsiku, kusinthana ndi zakudya zopanda mafuta.
Kuonjezera apo, muyenera kuyang'anira mapuloteni odya - mwezi woyamba mutatha kudya, mapuloteni a tsiku ndi tsiku ayenera kukhala pafupifupi 1.5 g / kg kulemera kwa thupi.