Malingana ndi zolinga zomwe mumadzikonzera nokha, chakudya chamaganizo chimakhala chosiyana kwambiri. Ngati mukufuna kulemera mwamsanga, ndiye kwa inu chakudya chimodzi, ndipo ngati mukufuna kupeza minofu - kenako wina. Kawirikawiri amayi amayamba kukhala olimba , pamene chiwerengerocho chawonongedwa ndi mafuta owonjezera. Pachifukwa ichi, ngakhale cholinga chanu chachikulu ndicho kupeza minofu yaikulu, muyenera poyamba kuyamba kutaya thupi, ndipo pokhapokha ngati mafuta ochepetsetsa atachepetsedwa kwambiri, mukhoza kupita ku minofu yambiri. Kuphatikiza njira ziwirizi ndizovuta kwambiri, ndipo ndi bwino kuzichita nthawi zonse.
Masewera olimbitsa thupi
Kuti muchepetse kulemera, muyenera kupanga kusiyana pakati pa chiwerengero cha kalori chochokera ku chakudya, ndi chiwerengero cha ma calories omwe mumayaka. Ambiri amakhulupirira kuti kalori kuwerengera ndi yayitali komanso yovuta. Komabe, kuti muyambe kulingalira za chakudya, ndibwino kuti muwerengetsebe kuchuluka kwa makilogalamu anu. Ndi zophweka kuchita bwino pa intaneti, pogwiritsira ntchito makina owonjezera a calories.
Ngati nthawi zambiri mumadya pa makilogalamu 2,000 patsiku, zokwanira kuti muchotse zakudya zopatsa mafuta 300-500 ndi kuwonjezera masewero olimbitsa thupi, monga momwe mungazindikire, kuti anayamba kuchepa mofulumira.
Taganizirani njira zingapo zomwe mungagwiritse ntchito pamene mukuchepetsanso thupi. Mndandanda uliwonse wa menuswa uli ndi makilogalamu 1000-1200, omwe amakulolani kuti mukhale ndi kusiyana kwakukulu mu ma calories ndikufulumizitsa zotsatira.
Njira imodzi:
- Chakudya cham'mawa : yokazinga mazira kuchokera mazira awiri, saladi ya masamba owala.
- Chakudya : gawo la msuzi uliwonse, chidutswa cha mkate, apulo.
- Chotupitsa : Pakati la phukusi la tchizi la kanyumba siposa mafuta oposa 5%.
- Chakudya Chakudya : Chofukula nkhuku ndi masamba.
Njira ziwiri:
- Chakudya cham'mawa : oatmeal, madzi.
- Chakudya chamadzulo : ragout ndi ng'ombe ndi ndiwo zamasamba.
- Chakudya cha masana : galasi ya yogurt 1% mafuta.
- Chakudya Chakudya : gawo limodzi la kanyumba kakang'ono ka mafuta kamene kali ndi zipatso.
Njira itatu:
- Chakudya cham'mawa : teyi, chidutswa cha tchizi, chipatso chilichonse.
- Chakudya : Nsomba Zophika ndi mpunga.
- Chakudya chamadzulo : dzira yophika.
- Chakudya Chamadzulo : stewed kabichi ndi bowa.
Mapangidwe ophweka ophweka ndi ophweka amakulolani kuti musachoke ku zakudya zophweka zokhala ndi mafuta owonjezera, zomwe zidzakupangitsani kukhala kosavuta kuchotsa kulemera kolemera. Musanagone, ngati mukufuna chakudya chokwanira, muzimwa mafuta ochepa kwambiri. Mukhoza kuwonjezera mu fiber kapena bran - zonsezi mudzazipeza mu pharmacy iliyonse kapena mu sitolo ya zakudya.
Mchitidwe wamalonda
Ngati muli ndi chidwi chokonza chiwerengero chanu, nkofunika kutsatira boma linalake. Mwachitsanzo, ngati mumadya nthawi imodzi, mugone ndikumadzuka mofanana, komanso muzichita masewera olimbitsa thupi katatu pa sabata, zotsatira za thupi lanu zingakhale bwino kwa inu kusiyana ndi omwe samatsatira malamulo ophweka . Tiyeni tiwaganizire mwatsatanetsatane:
- Dzipange nokha ndandanda ya tsikulo. Pafupifupi 8-9 (kapena kuchuluka kwabwino) - kadzutsa, pa 12-13 - masana, pa 16 - masana, pa 19.00 - chakudya chamadzulo.
- Ndikofunika kudya chakudya pasanathe maola 3-4 asanagone.
Ngati mulibe nthawi, ndi bwino kudumpha chakudya chamwambo mwakumwa magalasi angapo a kefir mmalo mwake (osati mafuta kapena 1% mafuta). - Dziphunzitseni nokha kuti mugone maola 7-8 pa tsiku. Zimatsimikiziridwa kuti anthu amene amagona pang'ono panthawiyi sakhala ndi nthawi yowonongeka, amadya kwambiri ndipo nthawi zambiri amakumana ndi mavuto olemera kwambiri kuposa omwe amagona bwino.
- Kumapeto kwa sabata, musalole kuti mugone pabedi - ndi bwino kudzuka komanso masabata. Ndiye Lolemba lidzakhala tsiku losangalatsa kwambiri, chifukwa thupi silidzasowa kukonzanso.
Thupi laumunthu limagwira ntchito ngati koloko, ndipo ndikofunika kulisintha. Masewera a tsiku, masewera ndi zakudya zoyenera - zonse zomwe mukufunikira kuti ukhale ndi ubwino ndi thanzi!