Mwinamwake munamva za kuti mafuta, okoma ndi ufa - omwe ndi adani oyambana. Ndipo masupu amenewo ndi owopsa kwambiri. Ndipo ngakhale kuti kukana kosavuta shuga kumathandizira kulemera. Mukudziwa zinthu zambiri zomwe muyenera kuzipewa pa zakudya - koma muyenera kudya chiyani kuti muchepe? Ganizirani zomwe zimapindulitsa kwambiri kuti muthetse kulemera ndi kukupatsani njira zingapo kuti mupeze zakudya zoyenera zolemetsa chifukwa cha kukoma mtima kulikonse.
Kodi ndi zakudya ziti zomwe zimapangitsa kuti muchepe?
Maziko a zakudya kwa munthu wopepuka ayenera kukhala chakudya chopatsa thanzi, chopatsa thanzi chomwe chimachepetsa kwamuyaya kumverera kwa njala. Ganizirani zomwe muyenera kudya nthawi zonse.
Kabichi - woyera, Beijing, broccoli, ndi zina zotero.
Kabichi ndi masamba otsika mtengo komanso okoma omwe alibe makilogalamu 25-30 pa 100 magalamu mu mawonetseredwe ake. Pofuna kugula mankhwalawa thupi limagwiritsa ntchito zambiri! Mukhoza kudya kabichi mumtundu uliwonse pafupifupi mtundu uliwonse.
Mitundu yonse ya letesi
Ngati mukufuna saladi, ganizirani kuti mwataya kale! Ngati osachepera 1-2 patsiku ngati mbale, mumasankha saladi ya masamba obiriwira, simungathandize thupi kudyetsa nyama, koma tiyeni tiwotche kwambiri makilogalamu, chifukwa mankhwalawa amafunikira kwambiri chimbudzi kuposa momwe chimaperekera.
Zomera za Nekrakamistye
Kuwonjezera pa chimanga, nandolo, mbatata, mukhoza kudya chirichonse: zukini, biringanya, anyezi, zukini, nyemba nyemba. Ndibwino kuti muzisamalira kaloti, maungu ndi beets chifukwa masambawa ali ndi shuga wambiri. Zimakhala bwino pasanapite nthawi yamadzulo.
Nyama zowirira, nkhuku ndi nsomba
Mapuloteni m'zinthu zamagulu kawirikawiri amaphatikizidwa ndi mafuta okwanira - kotero musadye soseji, sausages, nkhumba, mutton, ndi zina zotero. Koma pano pali chifuwa cha nkhuku, nkhuku, nsomba zamadzi ndi nsomba zonenepa zamtengo wapatali zimakulolani kupeza mapuloteni ndikuphika mbale zomwe mumazikonda popanda kuikapo ngozi. Inde, njira zonse, kupatula kufuma, zidzachita. Pambali yophika - masamba okha mwa mtundu uliwonse!
Nkhosa ndi mkate wambewu
Chakudya chabwino cha kadzutsa ndi oatmeal akale okoma. Buckwheat ndi mpunga - uwu ndi chakudya chopatsa thanzi chamadzulo, chomwe chingakuthandizeni kuti musamavutike ndi njala kwa nthawi yaitali. Sankhani mpunga wofiira ndi mkate wonse wa tirigu - mankhwalawa amapereka thupi.
Zakudya za mkaka zonenepa kwambiri komanso zonenepa
1% kefir, 1.5% mkaka, 1.8% curd, mafuta yogurt - zonsezi zikhoza kukhala gawo la zakudya zanu. Zakudya zimenezi zimakhala ndi calcium, zomwe zimapangitsa kuti pakhale maselo olemera.
Tiyi yaukhondo
Palibe zakudya zomwe zingakhale popanda tiyi wobiriwira (ndithudi, popanda shuga). Chakumwachi chimafalitsa metabolism ndikukuthandizani kuti muchepe kwambiri.
Zipatso
Mwapatulapo pulogalamu yonse ufa, mafuta ndi okoma, koma moyo udzafunsira holide. Dziperekeni ku maapulo ophika kadzutsa, saladi za zipatso ndi mbatata yosakaniza, komanso misonkhano monga cottage tchizi + nthochi. Izi zidzakwaniritsa zosowa zanu zokoma.
Pokumbukira funso lenileni, kuchuluka kwa kuchepa, kumbukirani - ndi bwino kudya katatu patsiku ndi magawo apakati (mochuluka ngati amapita pa saladi).
Kodi pali ndalama zingati kuti muchepe?
Kwa munthu aliyense pali yankho, ndipo mudzadziwa ngati mutalowa msinkhu wanu, msinkhu, chiwerewere ndi kulemera kwanu mu calorie calculator. Aliyense akhoza kuchepetsa kulemera ndi chakudya chamakilogalamu 1000-1200 patsiku
Ndi kangati tsiku ndi tsiku lomwe mumayenera kudya kuti muchepe?
Pofuna kutaya thupi, ndibwino kuti muzidya zakudya zing'onozing'ono kasanu pa tsiku - zakudya zitatu ndi zakudya zitatu. Zakudya zoyenera:
- Chakudya cham'mawa: phala kapena mazira kapena kanyumba tchizi ndi zipatso.
- Chakudya cham'mawa cham'mawa: tchizi kapena kapu ya yogurt.
- Chakudya: mbale ya supu, chidutswa cha mkate wonse wa tirigu.
- Zosakaniza: Zipatso zilizonse.
- Chakudya: nyama / nkhuku / nsomba + masamba.
Mumakhala wolemera kwambiri pa zakudya zotere, kutaya 1 makilogalamu pa sabata. Kodi muli ndi zochepa, kudula magawo.