Nthawi zina, musanayambe ntchito yowonongeka, muyenera kudziyika nokha kuti mukhale ndi mapepala ochepa ndikudya zakudya zamasiku atatu.
Zinthu zochepa zofunika
- Musanayambe kugwiritsa ntchito chakudya chilichonse cha masiku atatu kuti muchepetse, funsani dokotala, monga momwe mungadye zakudya zomwe zili ndi mitsempha yambiri, ndipo izi zingakhale ndi zotsatira zoyipa pa chimbudzi chanu, makamaka ngati pali vuto la m'mimba.
- Ponena za zakumwa, mukhoza kumwa madzi amchere, tiyi wobiriwira, koma popanda shuga.
- Ndikoyenera kuti tiwerenge ma calories otsala , sayenera kukhala oposa 1200 tsiku lililonse.
- Zakudya zomwe mungadye panthawi ya zakudya zingathe kugulitsidwa ku sitolo iliyonse, ndipo sizikudya zambiri.
- Ngakhale ndi chikhumbo cholimba, musagwiritse ntchito zakudya izi masiku osachepera atatu.
- Pa zakudya zoterezi, mumataya madzi ochulukirapo kuti asabwerere, yesetsani kusiya zakudya zamchere kuchokera ku zakudya zanu.
Mndandanda wa zakudya zamasiku atatu
Tsiku loyamba lapatulira kuyeretsa thupi.
Chakudya cham'mawa, konzekerani chakudya, chomwe chimakhala ndi 1/3 chikho cha madzi a apulo wothira mu phokoso ndi theka la nthochi, kiwi ndi maula.
Chakudya chamasana, idyani kapu imodzi ya msuzi, yomwe imapangidwanso supuni 1 ya madzi a ginger.
Masana, yogurt ndi nthochi pansi amaloledwa.
Chakudya chimakhala ndi magalasi awiri a tomato, omwe muyenera kuwonjezera madzi a mandimu, mchere ndi zitsamba.
Tsiku lachiwiri ndilofunika kuti mukhale ndi moyo wabwino.
Msika wa m'mawa uli ndi kapu ya yogurt, yomwe imapanga supuni 1 ya uchi, theka la nthochi, maula ndi apulo.
Masana, konzani saladi, zomwe ziyenera kuphatikizapo tsabola, zukini, kaloti, apulo, zonse zikhoza kudzazidwa ndi vinyo wosasa.
Kwa masewera a masana, mukhoza kudya apulo 1 yokha.
Kudya, komanso, letesi, kokha kuchokera ku udzu winawake ndi tsabola wa Bulgarian, yomwe imayenera kudzazidwa ndi msuzi wochokera ku yogurt.
Tsiku lachitatu ndilofunika kukweza maganizo.
M'mawa, idyani saladi, yomwe imakhala ndi apulo, peyala, maula, theka la nthochi ndi 1 tbsp. supuni ya supuni.
Madzulo, kuphika supu-puree, yomwe imaphatikizapo broccoli , masamba ndi pasta.
Kwa chotupitsa, mukhoza kumwa madzi kuchokera ku apulo ndi lalanje.
Kudya, kuphika magalamu 100 a pasitala ndi masamba, omwe ayenera kudzazidwa ndi mandimu ndi mafuta.
Zakudya zamasiku atatu
Zakudya zitatu za tsiku ndi tsiku Sophia Loren amakulolani kugwiritsa ntchito magalamu 170 a pasitala kuti mudye chakudya chamagulu. Chifukwa cha njirayi, wotchuka wotchuka mu masiku atatu okha kutaya thupi ndi 1.5 makilogalamu. Amalimbikitsa kuyang'anira kukula kwa gawo, osadya usiku komanso osadya.
Palinso zakudya zamasiku atatu, zomwe zimapangidwa ndi zipatso. Mu masiku atatu okha a malamulowa, mukhoza kuchotsa makilogalamu atatu.
Kwa okonda mkaka, pali chakudya chamasiku atatu pa kefir, tsiku lililonse muyenera kumwa 1 lita imodzi ya mankhwalawa mkaka.
Kumbukirani, kokha chakudya chabwino m'tsogolomu chingakupulumutseni zotsatira za kutaya thupi.