Kuchepetsa kulemera ndikofunikira mu zovuta, maganizo, thupi ndi mzimu. Kotero kuti selo lirilonse la thupi lanu likudziwa kuti mumayenera kuchotsa zonse zomwe mumadya - makamaka mafuta. Pankhaniyi, ndikofunika kwambiri kuti thupi silikhala ndi nkhawa pamene likutaya thupi - chifukwa kupanikizika ndi chizindikiro chachikulu choyambira kulemera kwake (zomwe sitikusowa).
Choncho, poganizira zinthu zonsezi, mukhoza kupanga pulogalamu yowonongeka kwa mwezi kapena kuposerapo, koma ndibwino kuyamba ndi masiku 30 okha. Ndikofunika kwambiri kuti musakhale waulesi komanso mutenge nthawi yoyenera ndikukonza ndondomeko yolimbana ndi kunenepa kwambiri.
Kulemba ndondomeko
Monga mukuyembekezeredwa, pulogalamu yowonongeka sikungakhale ndi zakudya za banal. Tiyenera kuphatikizidwa mu ndondomekoyi ndi maphunziro, zomwe sizidzangothandiza kumanga minofu, komanso kuthandizira kupewa khalidwe la kupweteka kwa pore. Muyenera kuyamba maphunziro kuchokera sabata lachiwiri la zakudya, poyamba kwa mphindi 30, kenako pang'onopang'ono, phunzirani maphunziro mpaka ola limodzi.
Pangani ndondomeko:
- Tiyenera kudziwa kulemera kwake ndi kuwerengera kuti tili ndi mapaundi owonjezera.
- Tiyenera kuwerengera chiwerengero cha makilogalamu patsiku, zomwe zimagwirizana ndi zosowa zathu m'mafuta, mapuloteni, chakudya, ndikuganizira mlingo wa ntchito.
- Timapanga chakudya kwa mlungu umodzi.
- Timapanga dongosolo lophunzitsira.
Kotero, ndondomeko ya pulogalamu yochepetsera masiku 30 ili okonzeka, imangotsala kupenta zonse.
Zokongola komanso zowonjezera
Pali njira yosavuta komanso yabwino yowerengera kulemera kwake:
- kutalika mu masentimita 110- kulemera kwake;
- Kulemera kwakukulu kumawerengedwa mosavuta - kuchokera pakali pano timachotsa kulemera kwake.
Mtengo wa caloric
Popeza tikudandaula kuti pulogalamu yodyetsa bwino, chakudya cha calorie chiyenera kuwerengedwera ndi kuwonedwa molondola, popanda kupitirira komanso moperewera.
Apa ndizovuta kwambiri - timasankha ndi zaka:
- mpaka zaka 29 - (0,062 × kulemera) +2,036) × 239;
- mpaka zaka 60 - (0,034 × kulemera) +3,538) × 239;
- kuyambira zaka 60 - (0,038 × kulemera) + 2,755) × 239.
Kenaka, muyenera kuwerengera chirichonse malinga ndi ntchito yanu.
Ntchito mu nthawi yanu yopuma:
- kuwala - 1.4;
- zochepa - 1,5;
- - 1.6.
Ntchito nthawi yamaola:
- kuwala - 1.4;
- zochepa - 1,5;
- - 1.6.
Zizindikiro zomwezo. Tsopano mukufunika kupeza pakati, nthawi yogwira ntchito ndi nthawi yaulere (mwachitsanzo, ngati muli ndi ntchito yokhazikika komanso yophunzitsidwa, ngati nthawi yachisangalalo, muyenera kupeza ntchito yosavuta komanso yosavuta).
Nthawi zambiri, ndi 1.5.
Timachulukitsira mtengo wa caloric ndi chizindikiro ichi, ndiye timatenga 500 - izi ndizofunika kuchotsa pulogalamu yochepa ya amayi.
Chiwerengero
Chitsanzo cha menyu ndi chonchi:
- galasi la madzi pa mimba yopanda kanthu;
- kadzutsa - oatmeal ndi broccoli, galasi yatsopano;
- Chakudya cham'mawa - kanyumba tchizi, 1 lalanje;
- Chakudya chamasana - saladi ya masamba, mpunga, nkhuku yophika yophika, 1 apulo, 1 tiyi , tiyi wobiriwira ;
- Zakudya zopanda pake - 1 nthochi;
- Chakudya - saladi ya salasi ndi magawo 1 a mkate wa rye;
- asanagone - kefir.
Ngati mudakali ndi "makilogalamu" - onjezerani 10 g ya chokoleti kuti mumve.
Chinthu chofunika kwambiri ndi chitsanzo cha menyu, ndipo zakudya zanu ziyenera kukhala zosiyanasiyana tsiku ndi tsiku. Choncho, osakaniza, kusangalala ndi kuchepetsa kulemera!