Zakudya zowononga kulemera ndi kuyeretsa - TOP of best

Vuto la kulemera kwakukulu ndi lofunika, choncho ndizowona kukhalapo kwa zakudya zambiri zosiyana. Ambiri mwa iwo ndi opanda pake, ndipo ena ndi owopsa, kotero kusankha njira yolemetsa kumafunika kuyang'anitsitsa, kuganizira za umunthu wa thupi.

Pamwamba pa zakudya zabwino kwambiri

Njira yomweyi ya chakudya cha anthu awiri ikhoza kuchita mosiyana, ndipo imodzi imataya kulemera kwake, ndipo ina siidzachita. Chifukwa cha kafukufuku wambiri ndi kafukufuku, zinali zotheka kugawa kuchokera ku chakudya chokwanira chokwanira chochepa, choyenera anthu ambiri. Njira iliyonse ili ndi zikhazikitso zake ndi malamulo, zomwe zimapangitsa zotsatira zake.

Chakudya chofulumira komanso chothandiza pa masamba

Kuti muchepetse thupi, kuyeretsa matumbo a slags ndi kuzilumikiza ndi zakudya, zimalimbikitsidwa kuti zigwirizane ndi zakudya za masamba. Ndikoyenera kuisunga kwa mwezi umodzi ndipo panthawiyi n'zotheka kutaya makilogalamu 5-6. Ngati simukumva bwino, ndiye kuti njira yochepetsera thupi iyenera kusiya. Chakudya chotsika mtengo komanso chothandiza kuchepetsa kulemera chimatanthauza kutsatira mfundo zoyenera za zakudya.

1. Patsikuli m'pofunikira kudya pafupifupi makilogalamu 1.5 makilogalamu mu mawonekedwe opangira, ndikuperekanso kuchipatala.
2. Ndi bwino kusiya masamba omwe ali ndi starch, kapena osachepera.
3. Zakudya zogwira bwino pa masamba zimaphatikizapo zipatso zambiri za mtundu wobiriwira.
4. Tengani chakudya chamagawo, kuti musachedwe kuchepetsa kagayidwe kake ndi kupewa njala.
5. Onetsetsani kuti mukutsatira pa zakumwa zoledzera, kumwa 1.5-2 malita a madzi tsiku lililonse.
6. Amaloledwa kuwonjezera mkate wa mkate wa mkate, zipatso zowawa, masamba ndi mafuta ochepa omwe amapezeka mkaka.

Mapuloteni othandiza kwambiri

Ambiri akudyetsa amalangizi amalimbikitsa anthu kuti azichepera msanga pa njirayi. Ndiwothandiza makamaka kwa iwo amene amayesetsa kuchita khama nthawi zonse. Kuchepetsa kutaya thupi kumachokera ku kutayika kwa mafuta, komwe kumagwiritsidwa ntchito mmalo mwa chakudya chamagazi. Chinthu china ndicho kuchotsa madzi owonjezera. Zakudya zowonjezera mapuloteni zimapangitsa kuti mukhale ndi makilogalamu 3-5 pa sabata. Pali mfundo zazikuluzikulu za njira yolemetsa, zomwe ziyenera kuwerengedwa.

1. Pamene kudya ndi kotheka, thupi limatha kutaya madzi m'thupi, kotero ndikofunikira kumwa madzi okwanira 1-2 patsiku.
2. Kufunika kwa calorific tsiku lililonse sikuyenera kukhala oposa 1200 kcal.
3. Tengani zakudya zing'onozing'ono kasanu patsiku. Chakudya chiyenera kukhala maola 3-4 asanagone.
4. Zololedwa: nsomba, nsomba, nyama yonenepa, zakudya za mkaka ndi mazira azungu. Mukhoza kudya zipatso zakuda ndi masamba obiriwira. Mu theka loyamba la tsiku mungathe kudya phala, koma osapitirira 6 makapu.

Zakudya zokwanira za buckwheat

Imodzi mwa njira zophweka, koma zothandiza zowononga. Phalala ya Buckwheat ndi chinthu chodziwika bwino chomwe chimatsuka thupi la poizoni, chimakhutitsa njala ndi zida ndi zinthu zothandiza. Izi siziri njala, koma chakudya chogwira ntchito, monga kumverera kwachisomo kumapitirira kwa nthawi yaitali ndipo palibe zambiri zomwe zingachitike. Palibe choletsedwa pa kugwiritsira ntchito buckwheat, ndipo amaloledwa kumwa zakumwa, khofi ndi tiyi popanda shuga, ndi madzi. Chiwerengero cha madzi ndi 1.5 malita. Akufunikanso kutenga makonzedwe a multivitamin.

Ndikofunika kukonzekera bwino phala komanso kuyendetsa usiku: 1 tbsp. Nkhosa zimatengedwa 3 tbsp. madzi otentha. Siyani chirichonse mu thermos kapena atakulungidwa mu thaulo usiku. Mchere ndi mafuta siziletsedwa kugwiritsa ntchito. Ngati panthawi yakudya zakudya zogwira mtimazi zimakhala zofooka komanso zosavuta panthawi ya masewera olimbitsa thupi, zimaloledwa kuwonjezera mchere pang'ono phala. Bwererani ku chakudya chozolowezi molondola, kuwonjezera mankhwala ku menyu pang'onopang'ono.

Zakudya zabwino za kefir

Zakudya zamkaka zazikulu zimaphatikizidwa mu mndandanda wa zopindulitsa kwambiri thupi. Kefir bwino metabolism ndi normalizes chimbudzi. Pali calcium mu zakumwa izi, zomwe zimayambitsa mphamvu ya metabolism, ndi zinthu zina zothandiza. Pali zakudya zosiyanasiyana pa kefir, kutanthauza kuphatikiza zakumwa ndi zina.

1. Kefir-apulo . Zakudya za tsiku ndi tsiku zimaphatikizapo 1 lita imodzi ya kefir 1.5 g wa maapulo ndipo ndi bwino kusankha mitundu yobiriwira. Kudya ndikofunikira pa chiwembu chotere: apulo ndi theka la ora la 1 tbsp. kefir.
2. Team kefir zakudya . Zakudya zothandiza kuchepetsa mimba ndi mbali zimatha mlungu umodzi. Mukhoza kudya pafupifupi 1 kg ya oatmeal ndi kumwa kefir pamodzi ndi mankhwala osiyanasiyana.

Kugwiritsa ntchito mowa zakudya

Ngati mungakane chakudya cholimba, mukhoza kuchepetsa thupi, kuyeretsa thupi ndi kusintha thanzi labwino. Mungathe kumwa mafuta ochepa kwambiri a mkaka, mavitamini, mavitamini achilengedwe, tiyi, compote, smoothies, supu-puree ndi madzi. Zakumwa ndi zakumwa zoledzeretsa siziletsedwa. Zakudya zolimba siziyenera kukhala zoposa mwezi. Pali njira ziwiri: kugwiritsa ntchito zakumwa zosiyana masana kapena imodzi, koma tsiku lililonse m'malo mwake amapangidwa.

Kudya ndi broccoli kuti muwonongeke kwambiri

Kabichi ndi mankhwala othandiza komanso odyetsa, njira zambiri zowonjezera zolemera zikuphatikizapo mu mndandanda wa zinthu zogulitsidwa. Zakudya za broccoli zimakhala zothandiza kwambiri. Broccoli ndi imodzi mwa zakudya zochepa kwambiri, zomwe zimathandiza. Zizindikiro zimathandiza kuthetsa njala kwa nthawi yaitali, komanso zimatsuka thupi. Zakudya zatsopano zimakhala zothandiza chifukwa munthu akhoza kudzipangira yekha zakudya, ndikuyang'ana zitsanzo.

1. Zosankha za kadzutsa : broccoli yophika ndi tiyi / kabichi saladi ndi tsabola.
2. Zosankha zakuthambo : nkhuku fillet, msuzi ndi yophika broccoli / masamba mphodza ndi kabichi ndi tomato.
3. Zosankha za chakudya chamadzulo : msuzi wa broccoli, mphesa zamphesa ndi tiyi / yophika kabichi, tomato ndi madzi a phwetekere.

Menyu ya chakudya cha masiku khumi pa broccoli:

Zakudya zabwino kwambiri padziko lapansi

Nutritionist padziko lonse lapansi amavomereza kuti njira yabwino kwambiri yochepetsera thupi, yomwe imakuthandizani kuti muchepetse kulemera osati kuvulaza thanzi - ndizoyenera kudya. Khalani nawo pa moyo wanu, kotero simuyenera kuopa kuti kilos idzabwereranso. Pali mfundo zazikulu zamagulu, zomwe zimakuthandizani kuti mumangidwenso chakudya:

1. Zapamwamba zamasamba ndi zamasamba ndi zipatso, zomwe zili ndi zinthu zambiri zothandiza. Sankhani zipatso zakutali.
2. Imwani madzi ochuluka, omwe ndi ofunikira kuti chiwerengero cha kadyedwe ndi kagayidwe kake kamayende. The mulingo woyenera mulingo ndi 1.5-2 malita.
3. Chakudya chabwino kwambiri cha kulemera kwa msanga kumaphatikizapo kukana chakudya chophweka. Zakudya zokoma, mabulu, sausages, pickles, zonsezo zimaletsedwa.
4. Chakudya chachakudya ndi chakudya choyenera ndipo ndi bwino kupatsa chakudya. Chifukwa cha zakudya zovuta, mukhoza kupeza mphamvu tsiku ndi kuthetsa njala kwa nthawi yaitali.
5. Chakudyacho chiyenera kugawidwa, ndiko kuti, kuwonjezera pa zakudya zoyenera muyenera kuwonjezera zokometsera ziwiri.
6. Zakudyazi ziyenera kukhala zosiyanasiyana ndipo izi siziyenera kukhala zovuta, chifukwa pali ziwerengero zazikulu za maphikidwe kuchokera ku mankhwala ololedwa ndi othandiza.

Zakudya zoperekedwa ndizovuta kwambiri panyumba, koma ngati mutatsatira malamulo onse. Ndikofunika kusankha njira yolemetsa, poyang'ana zofuna zanu ndi momwe thupi lanu limayendera. Onani kuti zakudya zambiri, kupatula zakudya zoyenera, zimatsutsana. Kuti mukhale ndi zotsatira zowonjezera, muyenera kubwereranso ku menyu yachizolowezi.