Nthawi zina akazi amadziika okha ntchito zovuta, pakati pawo akhoza kuthetsa chilakolako chofuna kulemera polemera makilogalamu 10 pa sabata. Kulemera kwakukulu kokwanira, koma nthawi yaying'ono, koma ngakhale izi, pali njira zingapo zomwe mungakwaniritsire zomwe mukufuna. Yankhulani kuti zotsatira zake, zomwe zitatha masiku asanu ndi awiri kuchokera pa chiyambi cha kulemera zidzasonyeza mamba, zimadalira zizindikiro zoyambirira, ndiko kuti, ngati munthu alemera makilogalamu 65, ndiye ataya 10 kg pa sabata popanda kuvulaza thanzi, sadzapambana.
Kodi mungataya makilogalamu 10 pa sabata?
Chinthu choyamba chimene muyenera kuchita ndi kusankha zakudya. Mpaka pano, pali njira zambiri zomwe zimapereka zotsatira zosiyanasiyana. Izi zimachokera ku zizindikiro za thupi. Pofuna kupeza momwe mungatetezere kulemera kwa makilogalamu 10, tikuganiza kuti tiganizire zotchuka komanso zogwira mtima, malinga ndi ndemanga, zakudya.
Zakudya zamapuloteni . Ndi zakudya izi, muyenera kuchepetsa kuchuluka kwa mafuta ndi zakudya zomwe zimagwiritsidwa ntchito. Chifukwa cha ichi, madzi owonjezera amasiya masamba, ndipo mafuta akuyamba kuwotchedwa. Kwa sabata muyenera kudya 300 g ya nsomba, 200 magalamu a kanyumba kakang'ono ka mafuta ndi nkhuku yochuluka, 100 magalamu a ng'ombe ndi mapuloteni asanu. Mitengo iyenera kuphikidwa, yophika kapena yophika. Mu theka loyamba la tsiku gawo laling'ono lazakudya, mapiritsi ndi maapulo angapo osaphika amaloledwa. Madzulo, mukhoza kuwonjezera mapuloteniwa masamba omwe alibe masamba. Kuti mukhale oyenera thupi, muyenera kudya mafuta pang'ono - 2 tbsp. makapu.
Kefir zakudya . Pali njira zingapo zomwe zingagwiritsire ntchito njirayi yochepetsera thupi, timapereka njira zomwe zakumwazo zimaphatikizidwa ndi zakudya zochepa zowonjezera puloteni komanso zakudya zamagazi. Kuti musamve njala ndi kusunga kagayidwe kabakiteriya, ndibwino kuti mudye nthawi zonse. Chakudya chomaliza chiyenera kukhala pasanathe maola awiri asanagone. Mtengo wa kansalu tsiku ndi tsiku ndi 0,5 malita, ndipo uyenera kuwonjezeredwa ndi 400 g ya mankhwala ololedwa. Kefir chakudya kuti ataya thupi polemera makilogalamu 10 pa sabata, zikuwoneka ngati izi:
- tsiku la nambala 1 - 1% kefir ndi mbatata zophika;
- Tsiku lachiwiri nambala 1 - 1% ya kefir ndi ya mafuta ochepa.
- Tsiku # 3 - 1% kefir ndi chipatso chosakoma;
- Tsiku lachinayi - 1% kefir ndi nkhuku yophika;
- Nambala yachisanu 5 - 1% kefir ndi chipatso chosakoma;
- Tsiku la 6 - 1.5 g wa madzi oyera komanso osaphatikizidwa;
- Tsiku lachisanu ndi chiwiri - 1% kefir ndi chipatso chosapweteka.
Komanso, mukhoza kumwa madzi ndi tiyi wobiriwira.
Zakudya za Buckwheat . Njira ina yotchuka yochepetsera thupi, yomwe imakhalanso yowonjezera, yomwe sungathe koma kusangalala. Buckwheat - mankhwala omwe ali ndi chiwerengero chochepa cha glycemic , chomwe chili choyenera kudya. Mfundo zoyambirira za buckwheat zakudya kuti uchepetse kulemera kwa makilogalamu 10:
- Zakudya za tsiku ndi tsiku zimaphatikizapo phala la buckwheat mopitirira malire a 0,5 malita a 1.5% kefir ndi tiyi (khofi) popanda shuga.
- Musanadye chakudya chilichonse, muzimwa 1 tbsp. madzi, omwe adzakwanire gawo laling'ono.
- Kasha ndi bwino kukonzekera ndi kuyamwa tirigu usiku. Gwiritsani ntchito mchere, zonunkhira ndi zina zowononga.
- Simungathe kudya buckwheat patatha maola 18, kotero ngati mukumva njala, imwani mowa.
Kuti mwamsanga mutaya makilogalamu 10 pa sabata, simukusowa kusintha kokha chakudya, komanso kuti muzigwira ntchito mwakhama. Ndi bwino kupatsa gawo la cardio, lomwe limayambitsa njira zoyaka mafuta . Pachifukwa ichi, sankhani mabasiketi, kuthamanga, kusambira, kulumpha, ndi zina zotero. Kuphatikizanso apo, mutha kugwiritsa ntchito mitundu yosiyanasiyana ya mankhwala okongola monga wraps ndi masewera. Pali maphikidwe ambiri ogwiritsidwa ntchito kunyumba.