Zakudya zolepheretsa kulemera kwa Malysheva zakhala zikudziwika bwino, chifukwa sikuti kokha TV yomwe imakhala yotchuka kwambiri komanso imachititsa kuti munthu azidalira, choncho amawonekeranso zabwino, zomwe zimakulolani kuganiza kuti amadziwa zinsinsi za kuchepa thupi ndi kulemera.
Kudya kwa kuchepa Elena Malysheva: kupatulapo
Zakudyazi zimachokera ku njira ya Malysheva pa kuchepetsa zakudya zomwe zili ndi mitundu yonse ya mafuta - zonse zamasamba ndi zinyama. N'chimodzimodzinso ndi mchere wa tebulo. Komabe, izi ndizo nsonga chabe yachinyumba. Kuti mukhale wolemera kwambiri, muyeneranso kukana zinthu zotsatirazi:
- zopangidwa ndi ufa, zakudya zophika;
- mbatata, kaloti, beets;
- shuga yoyera;
- mpunga;
- zakumwa zoledzeretsa zilizonse.
Zingakhale zabwino kupanga nthawi yomweyo, kuti zakudya malinga ndi njira ya Malysheva imayamba kugwira ntchito yokha mkati mwa miyezi 1-3. Zotsatira zidzakhala pang'onopang'ono, koma zikukula, ndipo panthawi yomweyo zidzakhala nthawi yaitali. Kuwonjezera pamenepo, kulemera kwake sikungapweteke thanzi lanu, koma kumathandiza kuyeretsa thupi ndi kukulitsa thanzi lanu.
Malysheva: maziko a zakudya zolemetsa
Chakudya chirichonse chili ndi malamulo ake, kusunga kumene kumathandiza kupeza zotsatira zabwino. Choncho, taganizirani izi:
- Ndiletsedwa kukhala ndi njala. Kumva njala kumateteza njira zamagetsi ndikupangitsa thupi kugwiritsira ntchito mphamvu zachuma, koma nkofunikira kuti kagayidwe kabwino kake kagwiritsidwe ntchito mwamsanga, ndipo mafuta akuwotchedwa.
- Ndikofunika kuyang'ana zakudya zochepa - idyani pang'ono patsiku. Ndipotu, izi sizinthu: kadzutsa (pafupifupi 8 koloko), chamasana (chiwerengero cha 12-13 masana), chakudya chamadzulo (maola 18-19). Nthawi yowonjezera, chakudya chamadzulo chachiwiri (maola pafupifupi 10) ndi chotukuka (pafupifupi 4 koloko masana), chomwe chipatso chatsopano chiyenera kudyedwa, chikuwonjezedwa.
- Gwiritsani ntchito limodzi mwa makina ambiri a calorie ndi magawo omwe mungapeze pa intaneti poyera kuti mumvetsetse kuchuluka kwa makilogalamu omwe mumadya tsiku ndi tsiku (muyenera kufotokozera kukula, mtundu wa zochitika, kugonana, zaka ndi kulemera kwake, osati amene alipo tsopano). Gwiritsani ku zotsatira. Kawirikawiri kwa atsikana omwe akufuna kulemera makilogalamu 50, chiwerengerochi ndi 1200 makilogalamu pa tsiku, ndipo omwe akufuna kulemera makilogalamu 60, muyenera kudya pafupifupi 1500 pa tsiku.
- Zakudya zowonongeka kuchokera ku Malysheva zimakhudzanso mbali ya maganizo. Panthawi ya chakudya, muyenera kusintha thupi ku ntchito yolondola: "idyani thanzi ndikukudyetsani." Choncho thupi limagwiritsira ntchito makilogalamu pokonza ziwalo zamkati, osati m'malo opeza mafuta.
Malamulo onsewa amanena za zakudya zokhazokha, ndipo mwina mumasokonezeka pa zomwe zingatheke komanso zomwe simungathe kuchita. Pofuna kuti zikhale zosavuta kuyenda, tiyeni tiyang'ane pamndandanda wamtundu wa tsikulo, kumene malonda onse akuwonekera bwino.
Mapuloteni-carbohydrate zakudya Malyshevoy - menyu
Musaiwale kuti zakudya izi ziyenera kusintha malinga ndi kuchuluka kwa makilogalamu omwe mumayenera kudya tsiku lililonse. Simungathe kuwoloka mzerewu. Kotero, menyu:
- Chakumwa . Khola lamadzi pamadzi, galasi la mafuta opanda yogula kapena kefir.
- Chakudya cham'mawa . Maapulo angapo kapena timangerines.
- Chakudya . Kusankha: Nsomba, nkhuku, nyama, mazira angapo.
- Zosakaniza . Maapulo angapo kapena timangerines.
- Chakudya chamadzulo . Saladi kuchokera ku zamasamba zatsopano (kabichi, nkhaka, phwetekere kapena zosakaniza), yogati yokongoletsedwa, dzira lophika kapena dzira lowopsa.
Inde, kuwonjezera pa zopereka zoperekedwa, ena onse amaloledwa, koma ntchito yofunika kwambiri ndi kukana mndandanda wa mankhwala oletsedwa ndipo palibe chifukwa choti mupitirire malire a kalori yololedwa.