Tangoganizani maluwa a matsenga okhala ndi zipilala zisanu ndi chimodzi, akutsuka aliyense wa iwo, mumachotsa 500 g ya kulemera kwake. Zaperekedwa? Choncho, izi ndizofunikira kwambiri pa chakudya cha Swedish dietician Anna Johansson. Monodieta magawo asanu ndi limodzi - masiku asanu ndi limodzi otulutsidwa, otsatizana:
- nsomba;
- masamba;
- nkhuku;
- chosakaniza;
- khala;
- zipatso.
Aliyense wa iwo, ayenera kupita kokha mwa dongosolo ili, simungathe kusinthira mwachidule mndandanda wa masiku. Chowonadi ndi chakuti tsiku lililonse kutsegula tsiku limagwira ntchito yake pavuto lovuta kuchotsa makilogalamu owonjezera ndi kukonzekera thupi latsopano, maola 24-mono-zakudya. Mwachitsanzo, tsiku la nsomba - lidzakonzekera thupi la masiku otsatirako otsitsa, tk. Nsomba ndi gwero la mapuloteni mosavuta. Zamasamba - zidzadzaza kusowa kwazakudya ndi zitsulo. Nkhuku - imayambitsanso thupi ndi mapuloteni apamwamba, imalimbitsa minofu. Mbewu - idzakupatsani thupi ndi "zovuta" chakudya. Ngwewe - kulimbitsa mafupa, chifukwa cha calcium yamtunduwu , ndipo amapanga mapuloteni m'thupi. Ndipo, potsiriza, fruity - adzapereka thupi ndi polysaccharides.
Monga mukuonera, imodzi mwa mfundo zazikuluzikulu za zakudya zochepetsetsa 6 zam'mimba ndizitsulo zowonjezera mapuloteni, zomwe, malinga ndi wolemba wake, ndi 50 peresenti ya kupambana.
Mfundo yachiwiri yofunikira ndi chakudya chokhazikika tsiku lonse, chifukwa Mono-zakudya, nthawi, zomwe sizoposa maora 24, zimakulolani kuti mupirire bwino kwambiri ndi kunenepa kwambiri.
Chinthu chachitatu chofunika ndi kusintha kwa zakudya m'masewera: chifukwa, duwa lokhala ndi makala asanu ndi limodzi limadulidwa pamapepala, dzina la mono-zakudya limalembedwa pamtunda uliwonse. Kumapeto kwa tsiku lililonse muyenera kuchotsa phala limodzi.
Mono-chakudya menyu 6 pamakhala
Mapulogalamu odyera pafupifupi:
- Tsiku loyamba ndi nsomba. 300 mpaka 500 magalamu a nsomba yophikidwa mwanjira iliyonse (kupatula kufuma), idyani mumapepala asanu pa tsiku. Mukhoza kuwonjezera zonunkhira, mchere (pang'onopang'ono), amadyera. Amaloledwa kuphika msuzi ndi masamba ku nsomba;
- Tsiku lachiwiri - masamba. Amaloledwa kudya mpaka 1.5 kg ya stewed, yophika kapena masamba obiriwira. Mungathe kuphatikizapo mbatata mu zakudya, koma osati kwambiri. Mchere, zitsamba, ndi zonunkhira zimaloledwa. Mbewu za masamba zimaloledwa;
- Tsiku lachitatu ndi nkhuku. Wiritsani, yikani kapena kuphika 500 g ya nkhuku pachifuwa popanda khungu, ndi kuwonjezera zitsamba ndi zonunkhira, kapena kuphika msuzi wa nkhuku;
- Tsiku lachinayi ndi chakudya. Mukhoza kudya phala, yophika kuchokera ku mbewu iliyonse. Kuchuluka kwa mbewu yopsereza - 200 g Mukhoza kuwonjezera ku zakudya za mbewu zomwe zinamera, mbewu, nthambi, mkate, tirigu, mchere;
- Tsiku lachisanu ndilopota. Maziko a zakudya - kanyumba kakang'ono ka mafuta (mpaka mafuta 3%) - 500 g Mukhonza kumwa zakumwa zofiira, kugwiritsa ntchito mkaka wamakono;
- Tsiku lachisanu ndi chimodzi ndilo chipatso. Mukhoza kudya zipatso zilizonse, koma osapitirira 1.5 makilogalamu.
Pakati pa zakudya, mumatha kumwa madzi osapitirira malire, tiyi ndi tiyi. Iyenera kuchepetsa kugwiritsa ntchito tiyi wakuda ndi khofi, ndipo shuga ayenera kuthetsedwa kwathunthu.
Pambuyo pa mapeto a zakudya, muyenera kudya kwa masiku angapo mankhwala kuchokera pazigawo 6 zamphongo zoperekedwa ndi zakudya (kukonza zotsatira za kulemera kwake), kuziphatikiza mu kuphatikiza kulikonse, ndikuwonjezera pang'onopang'ono khalori wokhudzana ndi makilogalamu 1,400-1,800 patsiku. Patapita sabata, mukhoza kubwereza chakudya.