Azimayi ochuluka kwambiri asanakumanepo ndi zochitika zofunika pamoyo wawo, adaika cholinga chochotsa makilogalamu angapo. Mofulumira kulemera mu masiku atatu, koma musayembekezere zotsatira zazikulu. Information, malinga ndi zomwe mungathe kutaya makilogalamu asanu kapena oposa, ndizowonjezera. Sitikulangiza kutenga mapiritsi osiyanasiyana ndi mankhwala ena omwe angathe kuvulaza thanzi lanu.
Kodi mungatani kuti muchepetse kulemera kwa masiku atatu pa zakudya zochepa?
Kuti muchotse makilogalamu angapo, muyenera kuchepetsa kudya kwa kalori ku 1000 kcal. Pachifukwachi ndikofunikira kuchotsa ku menyu, kusuta, yokazinga, okoma, ndi zina zotero. Ndalama yayikulu ya masiku atatuyi iyenera kukhala mankhwala ndi zotsika zokhudzana ndi caloric. Ngati mukufuna kudziwa momwe mungatetezere kulemera kwa masiku atatu, ndiye muyeso yomwe mungathe kuona pafupi ndi makilogalamu 3-4. Tiyenera kudziŵa kuti mafuta panthawiyi sadzatha, ndipo kulemera kwakukulu kudzawonetsedwa kuti kuchotsedwa kwa madzi ndi m'mimba zili mkati.
Kupeza momwe mungathere polemera mwamsanga masiku atatu, ndi bwino kulingalira chitsanzo cha menyu nthawiyi:
Tsiku # 1:
- chakudya cham'mawa - galasi la mkaka ndi supuni ya uchi, cracker ndi mphesa;
- Kudya - chidutswa cha nsomba ndi madzi a mandimu ndi 200 g zamasamba;
- Zakudya zopanda pake - galasi la mafuta ochepa otchedwa kefir ndi yogurt;
- chakudya chamadzulo - saladi ya masamba ndi mafuta ndi kapu ya masamba msuzi;
- musanagone - 1 tbsp. kefir.
Tsiku # 2:
- chakudya cham'mawa - 100 g ya tchizi tchizi, mphesa ndi masamba 200 a madzi ndi mandimu ndi uchi;
- chakudya chamadzulo - chidutswa cha fillet ndi masamba;
- Zakudya zopanda pake - galasi ya yogurt;
- Kudya - 100 magalamu a tchizi tchizi ndi saladi wa ndiwo zamasamba;
- asanagone - galasi la otsika mafuta yogurt ndi yogurt.
Tsiku # 3:
- kadzutsa - galasi la madzi kuchokera ku zipatso za mtengo wa zipatso ndi 100 g ya kanyumba kakang'ono ka mafuta;
- Chakudya chamasana - gawo la oatmeal ndi zipatso;
- Zakudya zopanda pake - 200 g madzi ndi mandimu ndi uchi;
- chakudya chamadzulo - nsomba ndi masamba;
- asanagone - galasi la kefir.
Ndikofunika kuganizira kuti ndizochepa mafuta ochepa okha omwe amafunikira kuti asankhe nsomba ndi nyama. Pofuna kusunga zotsatirazo ndi kukonza ma indices, ndibwino kuti pambuyo pake mupite ku chakudya choyenera, pang'onopang'ono kuonjezera mtengo wa calorific kufika 1200 kcal.
Ndingatani kuti ndichepetse kulemera kwa masiku atatu pa mono-zakudya?
Pali zakudya zambiri zomwe zimatanthauza kugwiritsa ntchito chinthu chimodzi. Zimakhala zovuta kuwatsatira ndipo nthawi zonse amakhala ndi chiopsezo cholephera. Kaya zakudya zili zosankhidwa bwanji, nkofunika kusunga madzi mwa kumwa mowa pafupifupi 1.5 malita a madzi patsiku. Nthawi yomweyo kutaya thupi kwa masiku atatu kungathandize mono-diet:
- Buckwheat . Ichi ndi chimodzi mwa zakudya zomwe zimakonda kwambiri komanso zogwira mtima, zomwe zimakhalanso zabwino. Mndandanda wa tsiku ndi tsiku uli ndi phala la buckwheat ndi tiyi wobiriwira. Ndi bwino kuti usaphike phokoso, koma kuti usapite usiku. Pansi pa chiletsocho pali zowonjezera zowonjezera, mwachitsanzo, simungathe kuika mafuta ndi mchere. Zakudya za buckwheat zimangokuthandizani kuchepetsa thupi, komanso zimatsuka thupi lanu. Ngati mukufuna kusiyanitsa mapepala, kenaka yikani nkhuku yophika, koma zotsatira zake zidzakhala zochepa.
- Banana . Njirayi ndi yoyenera dzino dzino, chifukwa nthochi ndi imodzi mwa zipatso zokoma kwambiri. Iwo ali odyetsa, kotero inu mukhoza mwamsanga kukwaniritsa njala yanu. Tiyenera kuzindikira kuti nthochi zimakhala ndi zosavuta, komanso zimathandizira kuwonjezeka maganizo. Zakudya za tsiku ndi tsiku zikuphatikizapo nthochi zitatu ndi 3 tbsp. mkaka kapena mafuta ochepa. Zogulitsazo ziyenera kusinthidwa.
- Kefir . Chinthu china chosiyana kwambiri cha mono-zakudya, chifukwa choyeretsa matumbo kuchokera ku zowonjezera poizoni. Tsiku lililonse ndikofunika kumwa 1.5 malita a kefir ochepa. Ngati mukuvutika kwambiri ndi njala, mukhoza kuwonjezera maapulo angapo obiriwira ku menyu.