Zakudya KULANI - masewera a sabata

Chakudya cha BUCCH chimachokera ku kusintha kwa mapuloteni ndi masiku a nthuga, zomwe zimathandiza kukakamiza thupi kuti lizigawana ndi mafuta ochuluka. Njira yochepetsera thupi ili ngati zinthu zambiri zomwe sizidzakuthandizani kuti mukhale ndi zakudya zokwanira komanso mukumva njala. Ubwino wa chakudya ndi chakuti masewera a sabata akhoza kupangidwa mwaulere, kuganizira malamulo oyambirira ndi zokonda zawo. Pitirizani kuchepa thupi mwa njirayi mukhoza kukhala masabata anayi.

Mfundo zoyenera kukhazikitsa zakudya mu zakudya

Njira iyi yolemetsa imachokera pa kusinthana masiku anayi, ndipo aliyense ali ndi cholinga chake. Kwa masiku awiri oyambirira, muyenera kudya zakudya zamapuloteni zomwe ziri zofunika kwambiri minofu ya minofu. Pofuna kutsimikizira kuti moyo ndi gwero la mphamvu, thupi lidzagwiritsa ntchito nakolennym mafuta ndi glycogen. Tsiku lotsatira mu menyu odyetsa BEACH kwa atsikana ndi zimagulu, zomwe cholinga chake ndi kubwezeretsanso glycogen. Chifukwa cha ichi, thupi silikumva kupanikizika ndipo likupitiriza kugwira ntchito mu boma lapitalo. Tsiku lachinayi limatanthawuza kudya zakudya zomanga mapuloteni ndi zakudya, zomwe zimatithandiza kuti tizitha kuyendetsa kayendedwe kabwino kake kakang'ono ka mankhwala. Pambuyo pake, muyenera kubwereza chirichonse choyamba. Mfundo ina yofunika kwambiri pazamasamba odyera zakudya ndi BEACH - simukuyenera kudziletsa nokha, komabe khalani ndi nthawi ya 1200 kcal. Kuti mupeze zotsatira zabwino mumayenera kuchita masewera olimbitsa thupi.

Mukamagwiritsa ntchito mapepalawo, ganizirani kuti pa mapuloteni masiku ambiri puloteni amawonongeka ndi 2 kg pa kilogalamu yolemera, ndipo masiku makilogalamu 1 makilogalamu. Mafuta, amatha kunyalanyazidwa, koma amangokhala ndi zipatso , ndiwo zamasamba, tirigu, tirigu ndi zakudya zina zomwe zimakhala ndi zakudya zambiri. Tiyeni tione chitsanzo cha masabata a sabata la BEACH zakudya kwa atsikana.

Kwa tsiku la mapuloteni:

1. Chakudya cham'mawa : mazira awiri owiritsa, tomato ndi tiyi.
2. Chotupitsa : 150 g wa tchire ta mafuta ochepa kapena mapuloteni.
3. Chakudya : 100 g ya fillet yophika ndi 150 g wa stewed masamba.
4. Chakudya Chamadzulo : 150 magalamu a nsomba zowonongeka (nyama yofiira) ndi kefir.

Tsiku la magawo a madzi:

1. Chakudya cham'mawa : 250 magalamu a oatmeal, yophika mkaka wa mafuta ochepa, ndi nthochi.
2. Zosakaniza : apulo kapena lalanje.
3. Chakudya : 125 magalamu a nsomba zowonjezera, 150 magalamu a mpunga ndi kuvala phwetekere, saladi wa nkhaka ndi masamba, komanso monga kuvala, kugwiritsa ntchito mafuta.
4. Chakudya : 200 g kabichi kapena phwetekere saladi ndi 1 tbsp. kefir.

Chakudya chosakaniza:

1. Chakudya cham'mawa : 250 g ya oatmeal (buckwheat) phala, mazira angapo ndi tiyi.
2. Zosakaniza : 1 tbsp. kefir ndi chidutswa cha mkate wa mkate ndi tchizi.
3. Chakudya : 100 gm ya fillet yophika ndi 150 magalamu a mpunga ndi ndiwo zamasamba.
4. Chakudya : 150 g wa kanyumba tchizi ndi 100 g ya squid yophika ndi kirimu wowawasa.