Super Diet

Mkazi aliyense akulota kutaya thupi kamodzi kokha, koma kodi pali zakudya zabwino kwambiri zomwe zingagwirizane ndi aliyense ?! Ndipotu, kutaya thupi ndi njira yokha, ndipo muyenera kusankha zakudya za thupi lanu. Tidzakambirana nanu maumboni omwe sanathandizire kugonana moyenera pa nkhondo yolimbana ndi mapaundi owonjezera

Zakudya zazikulu zimapangitsa kuti munthu asatayike mwamsanga

1. Idyani nthawi zonse, bwino maola atatu alionse. Momwemo, mumayimika shuga m'magazi, kuonjezera kagayidwe ka shuga, ndipo thupi lidzakhala lochepetsetsa.
2. Pezani kuchuluka kwa ndalama zomwe zimadya. Mtengo wochepa umene umapatsa thupi mphamvu zofunikira ndi 1200. Palinso maulendo ambiri omwe amakulolani kuti muwerengere nambalayi.
3. Idyani mafuta abwino, mwachitsanzo, mafuta a maolivi, omwe amathandiza kuchepetsa cholesterol.
4. Mndandanda wa zakudya zamtengo wapatali zolemetsa zimaphatikizapo zakudya zovuta, zomwe zimapezeka mu zakudya ndi ndiwo zamasamba. Adzathandizira kwa nthawi yaitali kuti akhalebe ndi mtima wosangalala.
5. Musaiwale za mapuloteni, ziyenera kukhala zambiri, motero mumadya nsomba, nyama, mkaka, koma ndi mafuta ochepa.
6. Nthawi zonse, pewani kudya shuga. Zingasinthidwe ndi zipatso zouma kapena uchi.
7. Imwani madzi, popeza kusowa kwawo kungachititse kuchepa kwa mphamvu zogwira ntchito komanso kuchepa kwa kagayidwe ka shuga. Madzi a tsiku ndi tsiku nthawi ya chakudya chabwino kwambiri ndi 2 malita.
8. Kudya mosasuka, kukhala patebulo ndikudya chakudya. Ngati simukuchita izi, mudzakhala ndi njala mwamsanga, zomwe zikutanthauza kuti mudzadya kachiwiri, ndipo izi ndizowonjezera ma calories.
9. Chotsani moyo, choncho pita phazi ndikulowa nawo masewera. Zakudya zabwino komanso kuchita masewera olimbitsa thupi nthawi zonse zimathandiza kuchepetsa kulemera kwa thupi ndikupeza zotsatira zabwino.
10. Zophika zakudya muwiriwiri kapena mu uvuni. Amaloledwanso kuphika kapena kuthira.

Pano malamulo ophweka awa adzakuthandizani kuti mukhale ndi zakudya zabwino m'thupi lanu, motero mukhoza kulemera, ndipo m'tsogolomu mukhale ndi kulemera kwatsopano.

Chitsanzo cha zakudya zazikulu

Mndandanda umagawidwa mu zakudya zisanu: 2 zofikira, masana, tiyi masana ndi chakudya chamadzulo.

Tsiku 1:

• dzira, khofi;
• chidutswa cha ng'ombe, yogurt;
• nkhuku msuzi, chidutswa cha nyama, saladi, kanyumba tchizi, khofi;
• maapulo;
• kagawo ka nsomba, saladi, tiyi.

Tsiku 2:

• kanyumba tchizi, khofi;
• chidutswa cha ng'ombe, madzi a phwetekere ;
• msuzi wa nkhuku, chidutswa cha nkhuku, saladi, zipatso zouma, madzi;
• mtedza, madzi;
• chidutswa cha nyama, nandolo, yoghuti.

Tsiku 3:

• nsomba, saladi ya mbatata, madzi;
• Strawberry ndi mafuta otsika zonona;
• nkhuku msuzi, chidutswa cha nyama, saladi, khofi;
• kanyumba kanyumba, tiyi;
• chidutswa cha ng'ombe, chakudya cha masamba, yoghurt.

Tsiku 4:

• Mazira 2, chidutswa cha mkate, khofi;
• Nthochi 2, puree wa dzungu;
• nkhuku msuzi, croissed croissants, saladi ya mbatata, yoghurt;
• muesli ndi mkaka, tiyi;
• kagawo ka nsomba, saladi, tiyi.

Tsiku 5:

• ham, saladi, khofi;
• kanyumba kanyumba, madzi;
• nkhuku, msuzi, nyemba, nyemba saladi, khofi;
• chipatso;
• nsomba, mbatata yophika, madzi a phwetekere.

Tsiku lachisanu ndi chimodzi:

• saladi ya nyama, khofi;
• zipatso, zipatso, tiyi;
• nkhuku msuzi, chidutswa cha nyama, saladi, madzi;
• tchizi, khofi;
• ham, mbatata, kefir.

Tsiku lachisanu ndi chiwiri:

• 2 mazira odzaza nsomba ndi khofi;
• chipatso;
• nkhuku msuzi, chidutswa cha nyama, saladi, madzi;
• muesli ndi mkaka, khofi;
• chidutswa cha nyama, saladi, tiyi.