Kodi mungatani kuti muchepetse thupi?

Nzeru, mwinamwake, mkazi aliyense wachiwiri akufuna kuchotsa kulemera kwambiri pambuyo pa maholide. Ngati mumakhulupirira ziŵerengero, nthawi zambiri timagwiritsa ntchito mpumulo wa masabata awiri kapena asanu. Inde, mwachibadwa kuti aliyense akufuna kupumula, kupumula kupsinjika ndi kunyamula katundu, ndi kudya zopitirira zambiri. Zonsezi ndi zabwino, koma kuima pa mamba patapita masabata angapo, timadabwa kwambiri, kuchokera ku nambala ya mamba!

Kodi chakudya chiyenera kukhala chiyani pambuyo pa maholide?

Sitiyenera kuthamanga mopitirira muyeso, "kukhala pansi" pa zakudya zowonjezera mutatha kudya kwambiri, ndi zomwe mungachite mutatha phwando la phwando ndi kuchepetsa kulemera , kudzaphunzitsa odziwa zakudya zamagulu. Amalangiza kuti asadye njala, koma kuti adye chakudya choyenera ndi kuphunzitsidwa zolimbitsa thupi komanso kuchokera ku kilograms "zosangalatsa" sipadzakhalanso zovuta. Kutulutsidwa pambuyo pa maholide thupi liri lofunikira basi, chifukwa iye ndithudi analandira pa phwando zinthu zambiri zopweteka komanso zapamwamba kwambiri.

Pano pali malamulo oyambirira pambuyo pa phwando:

• chakudya pambuyo pa maholide ayenera kukhala wathanzi, muyenera kuiwala za mafuta, mazira, zamzitini, marinades, zosuta;
• Kuti thupi likhale loyeretsa bwino, liyenera madzi abwino, liziperekanso, malita awiri pa tsiku;
• Idyani zipatso zambiri ndi masamba obiriwira, kumwa zakumwa zowawa kwambiri. Ndizomveka kugwiritsa ntchito kefir ndi mafuta a zero komanso yoghurt yachilengedwe;
• magawo onse ayenera kukhala odzichepetsa, makamaka kasanu kapena kasanu pa tsiku;
• Zakudya zochokera ku zakudya ziyeneranso kuchotsedwa, koma ngati simungathe kukhala opanda zokoma, idyani uchi, mtedza, mtedza, zipatso zouma kapena zipatso zokoma.

Kodi mungatani kuti mutaya thupi pambuyo pa maholide ndi thandizo la "mantha"?

Ngati pang'onopang'ono, kuchepa pang'ono sikukugwirizana ndi inu, mungagwiritse ntchito njira zomwe azungu akumadzulo amavomereza. Amapereka zakudya "zodabwitsa" zomwe mungathe kuchotsa makilogalamu atatu pa sabata, ndipo popanda mavuto ndi zopweteka zambiri. Chikhalidwe chokha cha njira iyi ndi ichi: ndikofunika "kukhala pansi" pa chakudya nthawi yomweyo maholide atatha! Mukamasowa nthawi zambiri, zimakhala zovuta kuti muchotse mafuta ochulukirapo, chifukwa adzakhala ndi nthawi yosankha "malo" ovuta.

Zakudya "zozizwitsa" sizili zoyenera kwa iwo amene ali ndi vuto ndi m'mimba, mtima, mapulogalamu a endocrine, impso, mitsempha ya mitsempha. Zingagwiritsidwe ntchito ndi anthu omwe ali ndi thanzi labwino. Ndondomekoyi imasiyana ndi njira zina ndi kuwerenga - zimatha kupanga chiuno chochepa, ndi thupi - thanzi.

Masakonzedwe okonzekera tsiku lililonse la sabata ndi awa:

1. Lembani: mwatsopano kuchokera ku malalanje awiri ndikuphatikizapo supuni zitatu za msuzi muesli m'mawa, yogatima yogurt kwa chakudya chachiwiri chamadzulo, mkate wopanda chotupitsa, 180 g ya nsomba yophika ndi 150 g ya nyemba zachitsamba cha chakudya chamasana, apulo kwa mazira a m'mawa ndi dzira ndi 80 g ya macaroni madzulo.
2. Lachiwiri: Mkate wopanda chotupitsa ndi kiranberi umatulutsa m'mawa, mapeyala monga chotukuka, kabichi saladi, masamba ndi tomato ndi chidutswa cha mkate ndi tchizi masana, yogurt kwa m'mawa ndi masentimita 80 a spaghetti ndi saladi madzulo.
3. Lachitatu: kefir ndi mkate wakuda m'mawa, makilogalamu awiri omwe amadya chakudya, masentimita 200 a nsomba ndi masamba a chakudya chamasana, zakudya zamtundu ndi mkaka wophika chakudya, 70 magalamu a mpunga ndi 100 magalamu a masamba madzulo.
4. Lachinayi: tebulo, apulo ndi tiyi m'mawa m'mawa, yogurt chakudya chokwanira, 100 g wa shrimp ndi 200 g ya kaloti zophika ndi nyemba chakudya chamasana, ndiye - apulo, ndi chakudya - 50 g wa pasitala ndi masamba ndi tchizi.
5. Lachisanu: mkaka wa mkaka ndi buckwheat pa kadzutsa, peyala ya chotupitsa, 150 magalamu a saladi ndi dzira lokhala ndi chidutswa cha mkate masana, yogurt pakatikatikatikati- chakudya chamadzulo - 50 magalamu a mpunga, squid yophika, 150 magalamu a kaloti, gramu 40 ya tchizi.
6. Loweruka : karoti puree, galasi ya tchizi, biscuit m'mawa, zakudya zosungiramo zipatso monga chakudya chokwanira, nkhuku ndi tomato madzulo, mpunga ndi bowa (50 magalamu) madzulo.
7. Lamlungu: m'mawa - tiyi ndi alanje, kanyumba tchizi popanda mafuta pang'onopang'ono, msuzi wa masamba madzulo, mpunga ndi dzira yophika madzulo.

Tsopano mumadziwa kuchepetsa thupi pambuyo pa maholide ndi chithandizo cha "mantha". Zosangalatsa osati kokha chifukwa cha mphamvu zake, komanso kuti zingagwiritsidwe ntchito kukhazikitsa maziko a zakudya zoyenera.