Zimakhala zovuta kupeza mkazi yemwe amafuna kulemera kwake ndipo safuna kuti achite zimenezo kanthawi kochepa. Anthu ambiri akudzifunsa ngati n'zotheka kulemera kwa makilogalamu 7 mu masabata awiri popanda kuvulaza thanzi. Ndipotu mungathe kukwaniritsa zotsatirazi ngati mukutsatira malamulo a dietetics, koma zambiri zimadalira zizindikiro zoyamba zolemera komanso mapaundi owonjezera, ndikosavuta kupeza zotsatira.
Kodi mungatani kuti muchepetse kulemera kwa makilogalamu 7?
Kuti mukwaniritse zotsatira, muyenera kuphatikiza zakudya zoyenera komanso kuchita masewero olimbitsa thupi. Kuwonjezera apo, sitingathe kudziletsa tokha kulemera kwa masabata awiri okha, popeza makilogalamu otayikawo adzabweranso, komanso ngakhale kuchulukanso. Ngati mukufuna kulemera kwa makilogalamu asanu ndi awiri kwa masiku 14, simulepheretsa njala, chifukwa izi zingawononge kwambiri thanzi. Ndikofunika kusintha zakudya, kuchotsa zakudya zowonjezera mafuta, komanso zakudya zophweka. Pansi pa chiletsocho ndi zonunkhira ndi sauces zomwe zimayambitsa chilakolako. Simungathe kudya maswiti ndi zophika.
Menyu iyenera kukhazikitsidwa, poyang'ana zogulitsidwa zomwe zimaloledwa, zomwe zimaphatikizapo nyama yowonda ndi nsomba zonenepa, ziyenera kuphikidwa kapena kupopedwa. Mungathe kudya zakudya zamkaka wowawasa, mwachitsanzo, kanyumba tchizi, kefir , yogurt, etc. Iwo amaloledwa kukonzekera mbale zosiyanasiyana, mwachitsanzo, casseroles. Zakudya kuti muchepe kulemera kwa makilogalamu 7, zimatanthauza kugwiritsa ntchito masamba atsopano ndi owiritsa, kupatulapo mbatata. Kudya masana ndi kofunika m'zigawo zing'onozing'ono komanso m'zigawo zing'onozing'ono. Ndibwino ngati mtengo wa calorific wa tsiku ndi tsiku suposa 1000 kcal. Nkofunika kuti musaiwale kumwa zakumwa ziwiri za madzi tsiku lililonse.
Nkofunika kuchita masewera olimbitsa thupi nthawi zonse. Katatu pa sabata, ndi bwino kupereka kwa mphamvu, mwachitsanzo, kuchitira muholo. Pa masiku ena mungathe kuthamanga kapena kusambira. Ndi kuphatikiza kwa cardio ndi mphamvu zomwe zidzapindulitse zotsatira zabwino.