Chakudya cha Olga Chakudya Cha Raz - menyu kwa sabata

Anthu ambiri amafuna kudya mkate ndi kulemera. Ngati muyang'ana pa mndandanda wa zakudya zogulitsidwa, zakudya zamabotolo ndizoyamba zoyamba. Kotero silingaganize za Israeli, katswiri wa zamalonda Olga Raz, yemwe adayambitsa zakudya pogwiritsa ntchito mkate.

Olga's Diet "Idyani mkate ndi woonda"

Mu imodzi mwa zokambirana zake, katswiriyu anati adayambitsa kafukufuku wochokera pa kukhazikitsa mgwirizano pakati pa chakudya ndi hormone ya chimwemwe - serotonin. Zotsatira zake, zowonetsera zasonyeza kuti munthu ali wokondwa komanso wodzaza kwambiri pamene akudya mkate. Malamulo oyambirira a kugawa:

  1. Kupangira chakudya cha Olga Kamodzi pa sabata pa menyu, ndibwino kuti tsiku lililonse amayi azidya 8-12 magawo a mkate ndi mafuta ochepa (osapitirira 45 kcal mu chidutswa), kwa amuna pang'ono - magawo 12-16.
  2. Mkate umagwiritsidwa ntchito kupanga masangweji, mwachitsanzo, kufalitsa masamba caviar pamwamba kapena kuika chidutswa cha nsomba, kapena nkhuku yowonda.
  3. Chikhalidwe chofunikira cha chakudya cha mkate cha Olga Raz Kestner cholemetsa - osati njala. Choncho, muyenera kudya maola 4-5, ngakhale simukufuna.
  4. Mmenemo amaloledwa kuphatikiza masamba, kupatulapo zakudya zowonjezera (mbatata ndi nyemba). Zikhoza kudyedwa, zobiridwa kapena zophika.
  5. Mukhozanso kudya zipatso, mwachitsanzo, citrus, apulo wowawasa ndi mapeyala, mapichesi, kiwi, ndi zina zotero.
  6. Tsiku lililonse pazomwe mukufunikira kuti mukhale ndi magalamu 200 a zopangira mkaka.
  7. Madzulo, muyenera kumwa vitamini ndi calcium.
  8. Chofunika kwambiri ndi chithandizo cha madzi. Chotsatira chake, muyenera kumwa 1.5 malita a madzi tsiku lililonse. Si madzi wamba okha, komanso tiyi, madzi ndi msuzi.
  9. Gulu loletsedwa limaphatikizapo zinthu zoterezi: mafuta a mafuta, mowa, shuga, mkaka ndi batala.
  10. Kuti dzino likhale lokoma, pali bonasi yabwino: kamodzi mu masiku 14 mungathe kukwaniritsa gawo lomwe mumakonda kwambiri ayisikilimu. Masiku amodzi, mukhoza kudya maswiti ndi mmalo mwa shuga.

Ngati mumatsatira malamulo onse, ndiye kuti mu sabata mukhoza kulemera kwa 3 kg. Ndikofunika kunena kuti chakudya cha mkate chimatsutsana ndi anthu omwe ali ndi matenda aakulu, chifukwa izi zingayambitse matumbo. Simungagwiritse ntchito njira imeneyi yochepetsera amayi omwe ali ndi pakati komanso omwe akuyamwitsa.

Mndandanda wa zakudya za Olga wa mkate umaoneka ngati izi:

Kuti mupeze zotsatira zabwino, ndi bwino kudya osachepera 4 milungu. Momwemonso, mutha kudya zakudya zonse pamoyo wanu. Pachifukwa ichi, zidutswa ziwiri za mkate ziyenera kusinthidwa ndi 1 tbsp. phalata, nyemba kapena 2-3 st. phala. Mukhozanso kugwiritsa ntchito mbatata kapena chimanga chophika monga cholowa.