Mmene mungachepetsere kuyamwitsa amayi popanda kuvulaza mwana - menyu

Nthawi ya kuyamwitsa kwa amayi ambiri ndi yovuta kwambiri, ndipo izi sizigwiritsidwa ntchito pokhapokha pokhudzana ndi thupi, komanso m'maganizo. Kupeza mapaundi oposa pa nthawi yomwe ali ndi pakati, ambiri amawopsya kuti atatha kubala, sangathe kuvala zovala zomwe amakonda. Ndiyeno funso la momwe mungatetezere kulemera kwa mayi woyamwitsa popanda kuvulaza mwanayo limakhala lapamwamba kwambiri, ndipo ndi zinthu zotani zomwe mungagwiritse ntchito pakhomo lanu.

Kodi mungaphatikizepo chiyani pa zakudya?

Pofuna kuchepetsa kulemera, amayi akuyamwitsa ayenera kukhala ndi menyu, monga chakudya, koma ndi zina. Ndikofunika kukumbukira kuti kuletsedwa kwakukulu pa chakudya kungakhudze kwambiri zomwe zili ndi kuchuluka kwa zakudya m'kaka.

Popanda kuvulaza thanzi lawo, amayi oyamwitsa angathe kulemera, monga ngati kuchepetsa chakudya chokhala ndi mafuta ambiri, komanso kupanga chakudya chochuluka pamagulu ang'onoang'ono. Kuwonjezera apo, musaiwale kuti muyenera kumwa madzi oyera kwambiri (osachepera 2 malita patsiku) ndipo panthawiyi mupereke maswiti ndi mabisiketi.

Kodi chimachitika ndi zotani?

Zomwe zimafunikira tsiku ndi tsiku kwa mayi yemwe akuyamwitsa ndi 3.200 kcal, zomwe tsiku lililonse thupi lake limagwiritsa ntchito kcaloni 500 pa kuyamwitsa. Zakudya zambirizi ndizofunikira kwa iwo omwe safuna kulemera, ndipo zina zonsezi zikhoza kuchepetsedwa kukhala makilogalamu 2,800 patsiku. Kutaya thupi kwa mayi woyamwitsa popanda kuvulaza thupi kumathandiza mankhwala monga: mafuta otsika kwambiri a nyama, nkhuku ndi nsomba, zopangira mkaka wowawasa, zokolola zopanda mafuta komanso zakudya zambiri zamasamba ndi zipatso. Ngati tilankhula za mkate, ndiye kuti ndibwino kudya "dzulo" zokha komanso ndizing'ono. Kuwonjezera apo, musagwiritse ntchito molakwa zipatso ndi zouma zipatso zokhala ndi caloric. Mtengo wa tsiku ndi tsiku wa mankhwalawa ndi:

• nthochi - chidutswa chimodzi;
• masiku - 3 ma PC;
• zoumba - zidutswa zisanu ndi ziwiri;
• prunes - ma PC 3.

Menyu ya mayi woyamwitsa kuti achepetse kulemera kwake, angayang'ane monga chonchi:

Njira 1

Chakudya chachakudya: phala la oatmeal yophika mkaka ndi mafuta 2.5%, ndi kuwonjezera pa zoumba; tiyi popanda shuga ndi biscuit biscuit.

Chakudya cham'mawa chakumapeto: galasi la mafuta otsika kwambiri ndi nthata imodzi.

Chakudya: msuzi ndi nyama za nyama zochokera ku ng'ombe; kuphika nkhuku zowawa ndi masamba (mbatata, kaloti, anyezi, tsabola, kolifulawa, zukini); saladi ya Peking kabichi ndi kaloti, atavala ndi masamba a masamba; compote ya zipatso zouma.

Chotupitsa: 1 dzira, yophika mu "thumba" ndi chidutswa cha mkate.

Chakudya: macaroni kuchokera ku tirigu wa durumu ndi nkhuku yowonongeka; saladi ku beets ophika odzozedwa ndi prunes wowonjezera, wokhala ndi mafuta otsika yogurt; galasi la madzi.

Chakudya chamadzulo: apulo wophika ndi tiyi wamchere.

Njira 2

Chakudya cham'mawa: phala la buckwheat ndi chidutswa cha batala; saladi wa kaloti wothira ndi apulo, wokhala ndi yogurt yochepa; tiyi popanda shuga.

Chakudya cham'mbuyo Chakumapeto: 1 galasi la mkaka, mafuta okhutira 2.5%, ndi wopanga.

Chakudya: msuzi ndi Turkey ndi ndiwo zamasamba (amatumikira ndi chotupitsa); kuphika kalulu nyama ndi mbatata wedges; saladi ya masamba okonzekera kuyamwa (kolifulawa, broccoli, chingwe nyemba), atavala ndi masamba a masamba ndi owazidwa ndi croutons; compote ya zipatso zouma.

Chotupitsa: 1 pichesi ndi nthochi imodzi.

Chakudya: mpunga wophika ndi nsomba; saladi ya kabichi wabuluu ndi dzira, atavala 1 tbsp. supuni ya 30% mayonesi; galasi la madzi.

Chakudya chamadzulo: kanyumba kakang'ono ka mafuta kamene kali ndi dates ndi prunes; tiyi wamchere.