Kudya pa vwende - njira zabwino kwambiri

Kumapeto kwa chilimwe zipatso zomwe zimakhala ndi mavwende omwe amayembekezera kwa nthawi yayitali, chonde tithandizeni ife tsiku lililonse. Iyi ndiyo nthawi yabwino kwambiri yopanga chiwerengero chanu, chifukwa chomwe chingakhale chokoma kwambiri kuposa chakudya pa vwende. Thupi lokoma, lokoma, lachikasu, lomwe limapanga maziko a zakudya, sizingokupulumutseni ku mapaundi owonjezera ndi masentimita m'chiuno, komanso kukhutiritsa thupi ndi mavitamini, kulipira mphamvu zowonjezera ndikupatsanso chisangalalo chachikulu.

Ubwino wa vwende pamene kutaya thupi

Kutaya mapaundi ochepa pokha popanda kuwononga thanzi, zakudyazo ziyenera kukhala zothandiza komanso zogwira ntchito polimbana ndi mafuta. Kodi zakudya zowonongeka zimayesetsa kuchita zonsezi ndipo kodi vwende limagwiritsidwa ntchito pochepetsa thupi? Kuti muyankhe mafunso awa, muyenera kudziwa makhalidwe onse a chipatso ichi.

  1. Mavwende amatenga mbali yogwira ntchito ya mafuta a mafuta m'thupi komanso mafuta ochepa omwe amachotsedwa kuchoka ku thupi, omwe amapindula kwambiri ndi mitsuko.
  2. Osati pachabe pachabe nthawi zambiri amagwiritsidwa ntchito pokonzekera mchere, chifukwa zamkati zake zimapangitsa chimbudzi ndikuthandizira kudya mafuta ndi chakudya cholemera.
  3. Mavwende amathandiza kuchepetsa kulemera kwake chifukwa cha mphamvu yake ya diuretic, yomwe imathandiza kuthana ndi kutupa, kuchotsa madzi ochulukirapo kuchokera mthupi ndipo mofanana ndi izi zimakhala ndi zotsatira zowonongeka pa dongosolo la genitourinary.
  4. Zina mwa makhalidwe opindulitsa a vwende ndizopweteka kwambiri.
  5. Kuonjezera apo, vwende imabwezeretsanso, imapereka mphamvu, imapangitsa kuti likhale lothandiza komanso limapangitsa kuti maselo atsopano a magazi apangidwe.
  6. Mavwende ali ndi mavitamini olemera, omwe ndi ofunika kwambiri pakudya zakudya .

Zakudya kuchokera ku vwende kuti zisawonongeke

Pofuna kulemera kwambiri mothandizidwa ndi vwende ndikukwaniritsa zotsatira, muyenera kutsatira zakudya zina:

  1. Gwiritsani ntchito chakudya choyenera kuti chikhale chokoma komanso chovundikira, kotero kusankha kwa chipatso kuyenera kuyandikira moyenera.
  2. Zipatso zosungunuka zimatha kukhala ndi masentimita 7.5% a shuga, zomwe zimapangitsa kuti matendawa asapitirire kwa anthu odwala shuga.
  3. Kudya pa vwende kumatanthauza kudya masamba okoma ngati chakudya chosiyana, kapena theka la ora mutatha kudya, popanda kuphatikizapo ndi zakudya zina zamagulu.
  4. Sikoyenera kudya vwende pambuyo pa 20.00 ndikukhazikitsa chakudya cha vwende kwa nthawi yaitali kuposa sabata.

Zakudya Zakudya Zakudya Zakudya Zam'madzi

Monodiet, yomwe ili ndi vwende, imathandiza kuchepetsa kulemera kwa 3.5 kg mu masiku atatu. Zotsatira ndizoyenera. Mndandanda wa zakudya zotere ndi wosavuta:

  1. Kwa tsiku lonse, muyenera kudya pafupifupi 1.5 makilogalamu a vwende.
  2. Chiwerengero cha chakudya pa tsiku chiyenera kukhala osachepera asanu.
  3. Masiku ano amaloledwa kumamwa madzi opanda gasi, atayambanso kubzala tiyi ndi kukanika kwa m'chiuno.

Kutaya kolemera koteroko pa vwende sikuwerengedwa kuposa masiku atatu. Komabe, omwe akufuna kuchotsa kulemera kwina, akulimbikitsidwa kuti apitirize kuchokera tsiku lachinayi kuti adye chakudya chamadzulo kwa sabata limodzi, koma asanatchule zambiri. Mwachitsanzo, njira yabwino - zakudya pa vwende ndi mavwende.

Zakudya zamatoni ndi vwende zolemetsa

Zowonongeka zambiri zimayenera kuti azidya zakudya za mavwende ndi vwende, zomwe zikawonedwa, zimatha kutaya makilogalamu 6 m'masiku asanu ndi awiri. Zotsatira za zakudya izi zimakhudzana kwambiri ndi zotsatira za diuretic za mankhwala opangira, kotero kuti mupewe kutaya madzi m'thupi muyenera kusunga ulamuliro wa madzi. Zakudya zofunikira pa tsiku chakudya choteteza mavwende:

  1. Chakudya cham'mawa : Kudzala mafuta opanda shuga mmalo 50-70 g, mkate (2 ma PC) Ndipo 200 g vwende kapena mavwende, kapena 100 g ya zipatso iliyonse.
  2. Chotupitsa : Nsomba yowonjezera (150 g), saladi yamchere (100 g), tchizi chochepa (50 g), masamba a saladi (100 g) ndi yoghurt yapamwamba 0% ndi 1 tbsp. madzi a mandimu. Chikho cha tiyi wobiriwira .
  3. Chakudya : 300 g wa thupi lavwende.
  4. Chotupitsa : Mavwende 300 g.
  5. Chakudya chamadzulo : saladi yatsopano ya tomato ndi nkhaka (150 g), bulauni wonyezimira (120 g), mavitamini 200 g.

Kudya pa vwende ndi yogurt

Kuyeretsa m'matumbo kumafunika kuchitidwa nthawi zonse. Chifukwa cha zolinga zoterozo, masiku asanu ndi awiri a kampani ya kefir kutsegula zida zakhazikitsidwa. Ndipo vwende panthawi ya zakudya zoterezi zidzakhala kampani yabwino ya zakudya zamakono zopangira mkaka mankhwala. Kudula kutsekula uku kumakupatsani kuchotsa mapaundi owonjezera asanu. Zakudyazi ndizosavuta kusintha, ndipo thupi limapindula kwambiri ndi chakudya cha tsiku ndi tsiku:

  1. Chakudya cham'mawa : 400 g vwende zamkati.
  2. Chotupitsa : 1 chikho cha mafuta otsika kwambiri. Mukhoza kuwonjezera masamba pa chifuniro kapena shuga m'malo mwa kukoma.
  3. Chakudya chamadzulo : buckwheat (200 g) opanda mchere, kapu ya tiyi wobiriwira ndi 400 g vwende.
  4. Chotupitsa : tiyi wobiriwira ndi mkate ndi chiwindi cha chiwindi .
  5. Chakudya : Mkaka wophika kapena wophika (200 g), saladi ya masamba (1 gawo), tiyi wobiriwira (1 chikho).

Smoothies wa vwende chifukwa cholemera

Mutha kulemera pa vwende komanso mothandizidwa ndi smoothies zokoma, zomwe zimakhala bwino kuti mutenge nanu. Kukonzekera zakumwa zoterezi ndi zophweka.

Zosakaniza:

Kukonzekera

  1. Zonsezi zikuluzikulu za smoothies zikhale ozizira, kotero musanayambe kukonzekera zakumwa ayenera kutsukidwa m'firiji kwa maola angapo.
  2. Kuchokera ku mandimu ndi mandimu, finyani madzi, muziphatikize mu mbale ya blender ndi tiyi ting'onoting'ono tomwe timasungunuka.
  3. Timatumiza timbewu timadziti, kutsukidwa ndi zouma, kulowa mu chidebe ndikusakaniza zonse zomwe zimapangidwira kwa mphindi imodzi paulendo wapamwamba.
  4. Okonzekera smoothies amatsanulira mu galasi kapena botolo, ngati tikufuna, timayika madzi oundana ku zakumwa, ndipo timayimbidwa ndi mphamvu zabwino za chipatso tsiku lonse.

Zakudya Zakudya Zakudya Zakudya Zakudya

Mavwende ndi kulemera ndizo malingaliro omwe amathandizana wina ndi mzake. Kudya pa vwende zotsatira zake ndi zodabwitsa. Ngati mwatsatira mwatsatanetsatane malamulo a zakudya ndi menyu, zotsatira zake zidzawoneka mkati mwa tsiku. Mtsuko wa mamba ukuthamangira pansi, thanzi lanu ndi kupuma kwa mphamvu kudzakhala pamwamba, ndipo chofunika kwambiri, sipadzakhalanso njala ndi kupsinjika komwe kumayendetsa zakudya zambiri.