Monga mwachizolowezi, kutaya thupi pamapeto? Kusasamala kwa amayi kulibe malire, ndipo ngakhale thanzi labwino silingatilepheretse kufunafuna dongosolo. Ngati mutaya kulemera msanga mungagwiritse ntchito chakudya chimodzi chokha masiku atatu. Koma kumbukirani kuti makilogalamu amabweretsedwa mosavuta, ndipo mukhoza kugwiritsa ntchito njirayi kawiri pa chaka.
Zakudya za mkwatibwi
Ndani, bwanji osakwatira sangadye chakudya chofulumira kwa masiku atatu? Kodi amapeza kuti nthawi yowonda thupi kwa nthawi yayitali komanso bwino? Zonse zomwe anakonzekeretsa kukonzekera kukwatirana zinali zodzaza ndi mitsempha ndi nkhawa, zomwe zinkangokhalira kugwidwa ndi zokoma ndi zokomera. Koma pano, mphindi yodalirika yowunikira moyo - komanso chovala chokwanira chaukwati sichiyenera.
Mkwatibwi amatha kupulumutsa zovala ndi kavalidwe:
Tsiku 1
- musanadye chakudya cham'mawa muyenera kumwa theka la lita imodzi yokhalabe madzi;
- patatha ola lakumwa: 1 tsp. kakala + 1 tsp uchi wowawasa wa 1 tbsp. mkaka;
- Kudya - 200 g ya nsomba yophika kapena nkhuku, 300 g ya masamba atsopano, odzola mafuta;
- Zakudya zam'mawa - 300 ml ya yogurt yochepa ya yogurt;
- chakudya chamadzulo - masamba msuzi mulimonse, koma m'magawo osaposa 200 ml.
Asanagone amaloledwa kumwa mowa wochuluka.
Tsiku 2
- m'mawa - madzi;
- chakudya cham'mawa chimachokera ku 2 grapefruits kapena kakao;
- Chakudya chamasana - masamba msuzi;
- Zakudya zopanda chofufumitsa - yogwero lachilengedwe ndi uchi;
- Kudya - 200 magalamu a nsomba yophika ndi saladi.
Tsiku 3
- kadzutsa - m'mawa wonse muyenera kumwa madzi okwanira 1 litre;
- Chakudya chamadzulo - magalamu 500 a tchire tating'ono ta mafuta ndi uchi;
- Kumapeto kwa m'mawa - kapu ya mafuta ochepa;
- Chakudya - chifuwa cha nkhuku yophika (200 g) kapena saladi ya masamba.
Nazi chakudya chapamwamba kwa akwatibwi masiku atatu. Ndipo, ngati moona mtima ndi mwakuya, samalani masewerawo a madiresi ndi mapulogalamu anu pasadakhale.
Kutsegula zakudya masiku atatu
Sikuti kokha akwati akufuna kulemera. Azimayi nthawi zambiri amawonda pang'onopang'ono (m'maganizo anga). Tikukupatsani chakudya china chotsitsimutsa kwa masiku atatu.
Tsiku 1 - tsiku la mapuloteni (900 kcal)
Menyu:
- Kutsekemera opanda mafuta - 400 g;
- yoghurt yachilengedwe mpaka 3,2% mafuta - 600 ml.
Zakudya zimenezi zimagawidwa m'madyerero 6 ndi kudya maola awiri asanamve njala. Tchizi tating'ono tingathe kusakaniza ndi yoghurt. Chakudya chomalizira sichidutsa 20.00.
Chimene timamwa:
- madzi (1.5-2 l), tiyi ndi coffee , osakaniza mkaka.
Tsiku lachiwiri - tsiku la magawo (800 kcal)
Menyu:
- masamba - 700 g;
- chipatso - 700 g.
Mbewu ikhoza kudyedwa ndi mphodza, chirichonse chimapita ku maphunziro, kupatula mbatata. Zipatso - kupatula nthochi (zotsika kwambiri) ndi mphesa (zokoma kwambiri). Maapulo ayenera kuphikidwa mu uvuni, chifukwa mu mawonekedwe awo oyipa amachititsa chidwi chokhumba.
Chakudya chomalizira sichidutsa 20.00. Payenera kukhala maola 2-3, masamba akhoza kudzazidwa ndi mafuta a azitona.
Chimene timamwa:
- madzi (1.5-2 l), tiyi ndi coffee, osakaniza mkaka.
Tsiku 3 - mapuloteni-carbohydrate (700-800 kcal)
Menyu:
- zipatso za mphesa - 4 ma PC.;
- mazira - ma PC 4.
Mazira ndi zipatso zamphesa amadya ndi ola limodzi. Mazira akhoza kudyedwa ophika ophika, owiritsa mwamphamvu kapena mawonekedwe a omelette (koma osakhala ndi ndodo yokazinga popanda mafuta).
Pa chakudya chodalirika kwa masiku atatu, yesetsani kukhala pakhomo pakhomo ndipo musathamangire m'firiji.
Chenjerani
Kumvera zakudya zoterozo ndikofunikira kudziŵa mosakayika kuti thanzi lanu lidzathetsa vutoli. Mkwiyo wochepa chabe - musasankhe zakudya zoterezi, muzimva bwino tsiku loyamba - chotsani zakudya. Zakudya zonse zowonetsera zingayambitse matenda oopsa, kuwuka kwa matenda atsopano. Musanayende panjira ya zakudya, ganizirani ngati ndimasewera a makandulo.