Ma calorie otsika, mapindu apamwamba ndi kuwonongeka kochepa kwa chitumbuwa choyambitsa chimayambitsa ntchito yake ndi kuchepetsa kulemera ndi kukhuta thupi ndi mavitamini . Pali zakudya zambiri zomwe zimagwiritsidwa ntchito ndi zipatso, mungasankhe njira iliyonse.
Ubwino wa yamatcheri okoma ndi kuchepa
Ngati mumabweretsa magalasi ambiri okoma zipatso, ndiye patapita kanthawi mudzawona zotsatira zoyamba. Cherry amathandiza kuyeretsa thupi lolemera lamchere. Pogwiritsira ntchito zipatso, mlingo wa njira zamagetsi zimakula ndipo matumbo amayeretsedwa.
Zakudya zamakono zotchedwa chitumbuwa ndizochepa kwambiri, kotero 1 makilogalamu ali ndi 520 kcal. Kuphatikizapo magalasi angapo mu zakudya, mumapeza zinthu zonse zothandiza ndipo musapweteke chiwerengerocho. Zipatso zimakhala ndi mpweya wambiri, zomwe zimathandiza kuchotsa madzi owonjezera ndi kuchotsa kutupa. Zonsezi, pamlingo wina kapena zina, zimakhudza kuwonongeka kwa kilogalamu imodzi.
Mukamagwiritsira ntchito mabulosiwa, m'pofunika kulingalira zotsutsana ndi zomwe zimagwiritsidwa ntchito. Choyamba, ndi kusagwirizana kwa yamatcheri mu zakudya ndi gastritis ndi mkulu acidity ndi flatulence, aakulu kudzimbidwa ndi wosauka m'mimba patency.
Mfundo ina yofunika kuiganizira ndi yakuti chitumbuwa chimakhala ndi mphamvu yoipa, kotero malingana ndi thanzi lanu muyenera kusamala kuchuluka kwa zipatso zomwe zimagwiritsidwa ntchito kuti musasokoneze katundu wothandiza mukakhala ndi vuto la impso.
Zosankha Zotsalira Kwambiri
Zina mwa njira zowonongeka, mungadzipangire nokha njira yovomerezeka.
Kutsekula tsiku . Kwa tsiku muyenera kudya pafupifupi 2 kg ya zipatso. Panthawiyi, mumatsuka m'matumbo ndikuchotsani madzi owonjezera m'thupi. Musaiwale za madzi, muyenera kumwa 1.5 malita patsiku.
Kefir kudya ndi yamatcheri . Njira ina yochepetsera thupi, yomwe imaphatikizapo kuyeretsa thupi. Mukhoza kugwiritsa ntchito masiku osachepera atatu. Mtengo wa tsiku ndi tsiku wa zipatso ndi 1.5 kg, ndipo kefir ndi 1 litre.
Zakudya za mlungu ndi mlungu . Chifukwa cha kuphatikiza kwa chitumbuwa ndi mapuloteni ndi zakudya zambewu, mukhoza kupeza zotsatira zowonongeka. Panthawi yonseyi amaloledwa kumwa mowa ndi tiyi, koma popanda shuga. Mndandanda wamakono ndi chitsanzo, mukhoza kuwongolera, kuchotsa zinthu zofanana zomwe sizinthu:
Lolemba:
- kadzutsa: pafupifupi 400 g ya chitumbuwa chokoma;
- Chakudya chamasana: 120 g chifuwa cha nkhuku chophika, madzi a chitumbuwa kapena smoothies ;
- Zakudya zosakaniza: 180 g wa chitumbuwa chokoma;
- chakudya chamadzulo: gawo la nsomba yophika, masamba saladi, 1 tbsp. yogurt kapena kapu ya tiyi.
Lachiwiri:
- Chakudya cham'mawa: Kutumikira kanyumba kakang'ono kotsika mafuta ndi 1 tbsp. zipatso;
- Chakudya: msuzi wa masamba, phala la mafuta ochepa komanso 1 tbsp. zipatso;
- Zakudya zopanda pakezi: 1 tbsp. zipatso ndi yogasi wambiri;
- chakudya chamadzulo: gawo la nsomba yophika, saladi ya masamba, kapu ya tiyi.
Lachitatu:
- kadzutsa: gawo la oatmeal pa madzi ndi 1 tbsp. zipatso;
- chakudya chamadzulo: mbatata yophika msuzi, chidutswa cha nsomba zoonda zophika pa nthunzi, madzi a chitumbuwa;
- Zakudya zopanda pakezi: 1 tbsp. zipatso ndi mafuta ochepa kwambiri;
- Chakudya: gawo la nkhuku yophika, masamba a saladi, 1 tbsp. compote wa zipatso.
Lachinayi:
- kadzutsa: 1 tbsp. mafuta otsika kwambiri, tiyi ndi 300 g ya chitumbuwa chokoma;
- Chakudya chamadzulo: 200 g wa zophika zophika, 1 tbsp. mafuta;
- Zakudya zopanda pakezi: 1 tbsp. yamatcheri;
- chakudya chamadzulo: gawo la nsomba yophika, saladi ya masamba, 1 tbsp. compote wa zipatso.
Lachisanu:
- kadzutsa: 2 mazira, 1 tbsp. yoghurt wachilengedwe ndi yamatcheri ambiri;
- Chakudya chamasana: gawo la mphodza masamba ndi 1 tbsp. chitumbuwa compote;
- Zakudya zopanda pakezi: 300 g wa zipatso;
- Chakudya: Kutumikira mpunga ndi masamba ndi 1 tbsp. yoghurt yachilengedwe.
Loweruka:
- Chakudya cham'mawa: Kutumikira kanyumba kakang'ono kotsika mafuta ndi 1 tbsp. zipatso;
- Chakudya chamasana: 180 g nkhuku yophika yophika, masamba saladi ndi 1 tbsp. chitumbuwa compote;
- Zakudya zopanda pakezi: 300 g wa zipatso;
- Chakudya: gawo limodzi la nsomba zophika ndi masamba ndi 1 tbsp. yoghurt yachilengedwe.
Lamlungu:
- kadzutsa: gawo la oatmeal pamadzi, 1 tbsp. zipatso ndi yogasi wambiri;
- Chakudya chamasana: gawo la msuzi wa nsomba, chidutswa cha sala wophika ndi saladi;
- Zakudya zopanda pakezi: 300 g wa zipatso;
- Chakudya: gawo la nkhuku yophika, masamba a saladi, 1 tbsp. mafuta ochepa.