Kudya kwa sabata - TOP-7 zakudya zabwino masiku asanu ndi awiri zolemetsa

Kuchuluka kwa nthawi yomwe muyenera kukhala pa chakudya kuti muwone pa masikelo - sabata. Ndikofunikira, pakati pa njira zowonongeka zofuna kudzipangira nokha, kulingalira za thupi lanu ndi zomwe mukufuna.

Kodi ndikhoza kuchuluka bwanji kulemera kwa sabata?

Zomwe mu masiku asanu ndi awiri mukhoza kutaya makilogalamu oposa 10, kapena zowonjezera, sizowona, chifukwa zoperewera zazikuluzikulu ndizoopsa ku thanzi. Ngati munthu amene adya moyenera wakhala pansi pa zakudya, ndiye kuti phindu la kuchuluka kwake kwa mlungu ndilo makilogalamu 5, chifukwa madzi ochulukirapo amatha. Pamene kulemera kwake kuli kochepa ndipo mukufuna kukhala wochepa thupi, ndiye kuti kutayika kwa 1 kg kwa masiku asanu ndi awiri kumawoneka kukhala kovomerezeka kuti mukhalebe wathanzi.

Zakudya zabwino kwa sabata

Cholinga cha anthu ambiri - zambiri zoti mutaya kwa kanthawi kochepa, koma mutha masiku asanu ndi awiri chilogalamu zambiri ndipo musawononge thanzi lanu, simungathe. Chakudya chabwino kwambiri pa sabata chimazikidwa pa mfundo zoyenera kudya. Kukana zinthu zopweteka pofuna kukhala ndi thanzi ndi chisankho choyenera. Kuletsedwa kwa chakudya chokwanira komanso chokwanira sikuletsedwa. Kumbukirani kuti pafupifupi zakudya zonse zimatsutsana, zomwe ndi zofunika kuziganizira. Ngati muli ndi matenda akuluakulu musanagwiritse ntchito njira iliyonse yochepera, muyenera kupita kwa dokotala.

Mazira Kudya kwa sabata

Njira yoperekera kulemera kwake ndi mapuloteni komanso othandizira, malinga ndi omwe akukonzekera, mukhoza kutaya makilogalamu 7. Kuti mupeze zotsatira, muyenera kuchotsa shuga, mchere ndi mafuta kuchokera pa chakudya chanu. Mndandanda wa zakudya zovomerezeka ndi ndiwo zamasamba ndi zipatso zomwe zimakhala ndi mchere, zofunikira kuyeretsa thupi la poizoni. Chakudya cha masabata kwa sabata kumatanthauza kusunga mwatsatanetsatane wa menyu, ndipo masiku amaletsedwa kusintha masikuwo. Mazira amawiritsa mwamphamvu ndipo analola mpweya wotentha. Chofunika china cha zakudya - kugwiritsa ntchito citrus, kuthandiza kutentha mafuta.

Chakudya Chochepa cha Calorie - Menyu ya sabata

Lingaliro lakuti ngati chakudya chiri ndi calorie yochepa, ndiye kuti chidzakhala ndi njala, cholakwika, chifukwa mndandanda wa zololedwa katundu uli wochuluka. Kuchuluka kwake kumachoka pang'onopang'ono, komwe kumathandiza kuti thupi likhazikitsenso bwino ndipo zotsatira zake zidzachedwa kwa nthawi yaitali. Zakudya za mlungu ndi tsiku zolemera zimatanthauza kusamwa kwa tsiku sikudutsa 1500 kcal. Maziko a menyu ndi mapuloteni omwe ali ndi mafuta ochepa. Zakudya zapangidwe zowonjezera ziyenera kutayidwa, ndipo ndibwinobe kuchepetsa mchere. Sankhani mphamvu yochepa.

Kudya Montignac - menyu ya sabata

Njira yopezekayi imathandiza kuti thupi liziyenda bwino ndikuyamba njira yochepera. Ndikofunika kusiya chakudya chokhazikika komanso makamaka kuchokera kokoma. Kuletsedwa ndi mbatata, mpunga ndi pasta. Osakanikirana kwambiri zakudya zamadzimadzi ndi lipids. Zakudya zowononga kwa sabata zimatanthauza katatu chakudya patsiku limodzi. Zambiri mwa njira iyi yolemetsa ndi masamba, nyemba ndi zipatso. Zakudya zimagawidwa mu nthawi ziwiri:

1. Pa gawo loyamba, thupi limatsuka ma slag ndi poizoni osiyanasiyana. Ndikofunika kuti musadye zakudya zomwe zili ndi chiwerengero cha glycemic pamwamba pa chiwerengero.
2. Gawo lachiwiri lapita pamene makilogalamu apita ndipo mukuyenera kuthandizira zotsatirazo. Penyani izo zingakhale nthawi yopanda malire. Mitundu yokhala ndi ndondomeko yapamwamba ya glycemic ndi yoletsedwa. Konzani izi kuti mupeze zakudya zabwino.

Zakudya Zowotcha Mafuta - Menyu ya sabata

Njira yowotcha mafuta imayamba chifukwa cha kuchepa kwakukulu kwa chakudya. Mphamvu zimapezeka kudzera mu zakudya zamapuloteni, zomwe sizikhala mafuta. Njira yachiwiri ya njira yochepetsera - masamba ndi zipatso, zomwe zimakhala zambiri. Chakudya chokwanira kwa sabata ndi choyenera kwa iwo omwe ali ndi chiwerengero cha thupi lachibadwa, koma pali mafuta omwe amakhalapo. Ndikofunika kuzindikira kuti kulemera kwake kumatha, koma minofu sikumva. Pa izi, chakudya chilichonse chiyenera kudyedwa ndi mapuloteni.

Zakudya za Mediterranean - menyu ya sabata

Pulogalamuyi ndiyo yokhayo imene UNESCO imaidziwa monga cholowa cha mayiko a Mediterranean. Zakudya za ku Mediterranean zolemetsa ndi thanzi labwino ndizothandiza, choncho zingagwiritsidwe ntchito nthawi yopanda malire. Zakudya zotere zimaloledwa kwa anthu a msinkhu uliwonse. Zilibe malire okhwima, ndipo mfundo zoyenera zimagwirizana ndi mavitamini a zakudya zabwino.

1. Zipatso ndi zamasamba zikhoza kudyedwa mulimonse.
2. Kuti achotse tirigu wosafunika, ayenera kuthiridwa tsiku limodzi asanaphike.
3. Chakudyacho chimaphika pang'ono: yophika, yophika, yophika ndi yophika.
4. Kudya kwa sabata kumatanthauza kupatsako chakudya, ndipo magawo sayenera kukhala aakulu.
5. Chizoloŵezi cha madzi tsiku ndi tsiku ndi 1.5 malita.
6. Ndibwino kuti muzigwiritsa ntchito mafuta a azitona okha, omwe ali ndi mafuta othandiza kwambiri, othandizira thanzi.
7. Chakudya cham'mawa, zakudya zamagazi ndi zakudya zabwino, komanso chakudya chamadzulo.

Zakudya KULANI - masewera a sabata

Kusinthana kwa ma puloteni-carbohydrate ndi njira yabwino kwambiri, yothandiza kuchepetsa kulemera kwakukulu, kusunga minofu. Zakudyazi ziyenera kuganiziridwa kuti kudya kwa kalori tsiku ndi tsiku kuyenera kukhala 1200 kcal, ndipo ngati munthu akuchita masewera, ndiye kuti kuwonetsetsa kofunika kuwonjezera 400 kcal. BEACH zakudya, zomwe zimasiyana ndi masana, zimapereka mpata wowona pazeso zotsatira zabwino za kuchepa, zomwe muyenera kuziganizira.

Njira yolemetsa imeneyi imadalira kusintha kwa masiku anayi. Masiku awiri oyambirira ndi mapuloteni, omwe amapatsa mphamvu ndikuyamba kuyaka mafuta. Pambuyo pake, pali tsiku lamagazididirate kuti mubwezeretsanso glycogen. Tsiku lachinayi liri losakanizika, ndiko kuti, mungadye mapuloteni onse ndi zakudya, zomwe ndizofunikira kuti zikhazikike zamagetsi, ndiye zonse zibwerezedwa kachiwiri. Zakudya za mlungu umodzi wa BEACH zili ndi mfundo zingapo zofunika:

1. Kuchuluka kwa mapuloteni ayenera kuwerengedwa kuti 1 kg ya kulemera ikhale ya 0,5-1 g. Patsiku lamagawuni, zimaganiziridwa kuti 4 g wa chakudya ndi zofunika pa 1 kg ya kulemera.
2. Kwa masiku osakanikirana, zikhalidwezi ndi zosiyana, kotero mapuloteni amafunika 1.5-2 g, ndipo zakudya zimakhala ndi 2.3 g.

Kudya PP - menyu ya sabata

Kwa iwo amene akufuna kulemera thupi ndi mwayi kwa thanzi lawo, yankho labwino kwambiri la izi ndi zakudya zabwino. Palibe malire pa nthawi yotsatila kudya. Choyamba muyenera kusiya zakudya zoipa: zokoma, ufa, kusuta ndi zina zotero. Kuchepetsa ndi kuchuluka kwa mchere wogwiritsidwa ntchito. Kudya PP kwa sabata kumatanthauza kutsata malamulo oyambirira:

1. Mukadzuka, imwani madzi ndi madzi a mandimu. Ndibwino kuti mumwe madzi ndi theka la ola musanadye chakudya.
2. Chakudya cham'mawa chiyenera kukhala chovomerezeka ndikuphatikizapo zakudya zomwe zili ndi mavitamini ovuta. Pa chakudya chamadzulo, muyenera kusankha zakudya zamapuloteni ndikuzidutsa pasanathe maola atatu musanagone.
3. Chakudya chiyenera kudyedwa m'magawo ang'onoang'ono tsiku lonse.
4. Muyenera kumwa madzi ochuluka, omwe ndi ofunikira kuchepa. Mtengo wa tsiku ndi tsiku ndi 1.5-2 malita;
5. Pakati pa zakudya za mapuloteni, ndi bwino kumvetsera zakudya zakudya : mchere, nkhuku, kalulu ndi ena. Zakudya zamtengo wapatali za mkaka, zomwe mafuta okhutira sayenera kukhala oposa 5%.
6. M'madyerero a sabata ayenera kukhala ndiwo zamasamba, koma tikulimbikitsidwa kuchepetsa chiwerengero cha zakudya zomwe zili ndi zakudya zambiri. Zipatso ndizo zowonjezera mavitamini, minerals ndi fiber. Musagwiritse ntchito chipatso chokoma, mwachitsanzo, nthochi, nkhuyu ndi mphesa.
7. Kutentha, monga kuphika chakudya chothandiza ndi zakudya sikuchotsedwa.
8. Menyu iyenera kukhala yosiyana, kotero tipezeni nokha, malinga ndi malamulo omwe alipo.