Zakudya zopatsa mphamvu zowononga - menyu

Tonsefe timadziwa kuti chakudya cha njala chimachepetsa kuchepetsa mphamvu ya thupi komanso, kuti chiyike bwino, chimathandiza kuti mafuta adye. Koma izi sizikutiteteza kuti tisagwiritse ntchito izi - timadya masentimita awiri patsiku, ndipo caloriki yokhudzana ndi zakudya ndizochepa - 600-800 kcal. Tsopano tikufuna kukuwuzani za 100% zosiyana ndi njirayi - za menyu ya zakudya zochepa zowononga.

Chofunika cha njirayi ndi yosavuta, ngati palibe china chilichonse - pali mbali zambiri komanso zing'onozing'ono. Kawirikawiri amatanthauza kangapo 5-6 pa tsiku!

Malamulo oyambirira a zakudya zochepa zowonongeka

Ngakhale simukudziwa malamulo a zakudya zochepa zowonongeka, zosavuta zimatha kulingalira:

• Muyenera kudya 5-6 pa tsiku, kutanthauza, maola awiri;
• tsiku limene muyenera kudya magawo atatu a otentha, 2 zokometsetsa ndi 1 zokoma zokoma;
• chakudya chimayamba mkati mwa ora pambuyo pa kuwuka - kwa kadzutsa muyenera kudya chinachake chotentha kuti muthamangitse metabolism kuyambira m'mawa, pamaso pa kadzutsa - kumwa madzi;
• Zakudya zabwino zochepa za kulemera kwa thupi zimatanthauzanso kupezeka kwa mitundu yosiyanasiyana ya tsiku lonse - kotero, chakudya chiyenera kudya m'mawa, mafuta - chakudya chamasana, ndi mapuloteni - madzulo;
• kukula kwakukulu kwa gawo la mphamvu yochepa ndi kanjedza wopanda mgwalangwa, kapena mphamvu ya galasi;
• musanagone mumayenera kumwa kapu ya kefir.

Izi, zenizeni, ndi zonse-inu ndipotu popanda ife timadziwa malamulo awa, koma, tsoka, kudziwa ndi kusunga si chinthu chomwecho.

Zakudya zopatsa mphamvu zowononga

Inde, ndibwino kusinthana ndi zakudya zotere komanso kwathunthu popanda kupititsa patsogolo. Komabe, ngati mukufuna kuchepa kwambiri, pali chakudya chapadera cha zakudya zochepa.

Kwenikweni, ichi si chakudya chapadera ndi zakudya zoletsedwa - ndi chikhazikitso chomwe simuyenera kupitirira.

Lamulo loyamba ndiloti kaloriyo imayenera kukhala 1200-1600 kcal, malingana ndi mtundu wa ntchito. Komanso, osachepera komanso osakhalanso - chifukwa zonsezi zimavulaza thupi. Ngati pakali pano mtengo wanu wa caloric ndi wosiyana kwambiri ndi uwu - kusinthira pang'onopang'ono, pamodzi ndi kuwonjezereka kwa thupi, ndithudi.

Lamulo lachiwiri ndi chinsinsi cha kuperewera kolemera. Muyenera kupeza ziwiya zazing'ono zochepa, kotero kuti kukula kwa gawoli kumagwirizana ndi makondomu a chakudya chochepa.

Menyu yanu yaying'ono iyenera kuyang'ana monga chonchi:

• kadzutsa - phala, tirigu wambiri ndi tchizi, zipatso 1, tiyi / khofi;
• Chakudya chamadzulo chachiwiri - yoghuti, chotupitsa kuchokera ku mkate wa tirigu;
• chakudya chamadzulo - supu ndi saladi ya masamba;
• madzulo tchizi, tchizi ndi tiyi;
• chakudya chamadzulo - nsomba (kapena nyama yophika mafuta), zokongoletsa masamba;
• kwa ola limodzi lisanadze maloto - galasi la yogurt.