Njira yofulumira yochepera kulemera kwa makilogalamu 10

Anthu ambiri omwe ali ndi zolemetsa zolemetsa kwa kanthawi kochepa kuti apewe kulemera kwa makilogalamu 10, choncho yang'anani njira zofulumira kuti mukwaniritse cholinga . Akatswiri amanena kuti ntchitoyi ndi yophweka komanso kulemera kolemera kungawononge thanzi labwino. Kuonjezera apo, kufunikira kwa chiwerengero choyambirira cha mapaundi owonjezera.

Kodi mwamsanga imataya makilogalamu 10?

Zotsatira zabwino ndi kusala kwa sabata, koma dziwani kuti njirayi ndi njira yoopsa ndipo si aliyense amene angathe kulimbana nayo. Ndibwino kuti mufunsane ndi dokotala musanagwiritse ntchito njirayi.

Momwe mungatetezere kulemera kwa makilogalamu 10 a njala:

1. Tsiku la nambala 1 - 6 tbsp. kuyeretsedwa, komabe madzi.
2. Tsiku lachiwiri 2 - 4 tbsp. mkaka, musanagone mukhoza kukhala ndi apulo wobiriwira.
3. Tsiku la nambala 3 likufanana tsiku loyamba.
4. Tsiku № 4 - kabichi-karoti saladi ndi zitsamba ndi 1 tbsp. supuni ya mafuta a maolivi. Chiwerengero chofanana ndi buku la lita imodzi ya zitini chiyenera kugawidwa m'magawo atatu. Mukhozanso kumwa makapu awiri a tiyi wobiriwira.
5. Nambala ya 5 - 4 tbsp. mkaka;
6. Tsiku # 6 - dzira la m'mawa, lophika lophika, ndi kapu ya tiyi wobiriwira. Chotukukacho chiri ndi 1 tbsp. masamba msuzi. Masana, 100 magalamu a nyama yophika ndi zam'chitini. Zakudya zowonjezera ndi chakudya chamadzulo zimakhala ndi apulo
7. Tsiku №7 - masana mutha 100 g wa kanyumba tchizi, 2 tbsp. mkaka ndi kapu ya tiyi pamaso pa kama.

Kodi mungatayike bwanji makilogalamu 10 pamwezi?

Njira imeneyi imatengedwa kuti ndi yotetezeka, chifukwa thupi silikumana ndi nkhawa zambiri. Kuonjezerapo, chiopsezo chakuti mapaundi atha kubwerera mofulumira ndi kuchepetsedwa.

Zakudya za zakudya zoyenera kuti muchepetse kulemera kwa makilogalamu 10 pa mwezi, mobwerezabwereza pambuyo pa masiku atatu.

Tsiku # 1:

• m'mawa - 2 tbsp. makapu a oatmeal, nthochi ndi 1 tbsp. kefir;
• chotupitsa - apulo;
• Chakudya chamadzulo - 150 gm ya saladi masamba, magawo awiri a mkate wakuda, 2 tbsp. makapu a chiwindi cha chiwindi ndi 1 tbsp. mkaka;
• chotupitsa - apulo;
• kudya - magalamu 100 a zamasamba owiritsa ndi nsomba zofanana, ndi 50 magalamu a mpunga;
• chakudya chamadzulo - 1 tbsp. yoghurt.

Tsiku # 2:

• m'mawa - 3 tbsp. makapu a muesli, nthochi ndi 1 tbsp. mkaka;
• chotupitsa - apulo;
• Chakudya chamadzulo - 120 g m'mawa wophika, magawo awiri a mkate ndi 150 magalamu a saladi zamasamba;
• chotupitsa - lalanje;
• Kudya - 1 mbatata zophika ndi 150 magalamu a saladi;
• chakudya chamadzulo - 1 tbsp. kefir.

Tsiku # 3:

• m'mawa - 3 tbsp. makapu a muesli ndi 1 tbsp. mkaka
• chotupitsa - apulo;
• chakudya - 120 g nyemba zophika, 150 g saladi kuchokera ku zamasamba ndi 1 tbsp. kefir;
• Zakudya zopanda pake - 1 tbsp. yoghurt;
• Kudya - 1 mbatata zophika, magawo awiri a mkate, 100 g ya fillet yophika;
• chakudya chamadzulo - 1 tbsp. kefir.