Kuonda chokoma: nyemba zakudya

Amene amaika kuti tichotse pogwiritsa owonjezera mwina mukudziwa angapo zakudya kuti kuchepetsa thupi. Nthawi zambiri, ambiri kuwonda njira zimaphatikizapo kugwiritsa ntchito mitundu ochepa mankhwala kapena kuchepetsa kudya caloric, kupereka kumverera zonse njala ndipo, chotero, nkotheka disruptions. Ndi kugwirizana kudya chakudya chomwecho mlungu umodzi kapena kuposerapo kotero zosasangalatsa.

Ngati mukufuna kuchotsa makilogalamu 3-4 pa sabata, ndi pa nthawi yomweyo sakukhulupiriranso mafuta, osati Taphunzira thupi misa, mudzathandiza nyemba zakudya. Sikokwanira yekha zopangira zosiyanasiyana, monga nyemba - ndi nyemba, nandolo, nsawawa, chimanga, khobwe ndi zina zotero. Tanthauzo la zakudya izi kuti kudya zakudya zokhala ndi zomanga thupi ndi CHIKWANGWANI, komanso mavitamini B ndi kufufuza zinthu zosiyanasiyana. The zigawo ziwiri zoyambirira amathandiza kuchepetsa maganizo njala ndi kupeza mapuloteni zokwanira, komanso kufulumizitsa kagayidwe. Nyemba zakudya, ndithudi, zimasokoneza kuchuluka kwa katundu ntchito, koma si kupereka kwa "pampando nyemba." Mukhozanso kudya zipatso (kupatula nthochi ndi mphesa), masamba, tchizi otsika-mafuta ndi yogurt ndi kumwa tiyi unsweetened kapena khofi. menyu mwatsatanetsatane chili m'munsimu. Patapita masiku asanu mudzakhala osangalala kupeza kuti mamba kwambiri anawasiya kumanzere (ie. E kulemera wanu utachepa), thanzi wakhala bwino ndi khungu bwino (zikomo kuyeretsa matumbo).

Nyemba zakudya: menyu mlungu

Kotero, inu amasankha kuchita izi zakudya zapadera. chakudya ndi utoto pa masiku a sabata ndi chakudya.

1 tsiku

Mukulimbikitsidwa kudya kadzutsa monga chimanga kapena mkate wa rye mkate ndi kagawo ya tchizi otsika-mafuta ndi kapu ya kefir. Ngati inu ntchito kudya nkhomaliro, ndiye kukonza zipatso saladi wa malalanje, maapozi ndi theka kiwi. Nkhomaliro - chakudya chachikulu, wiritsani 100 ga nyemba (youma kulemera), nyengo mafuta phala supuni masamba, kumwa chikho cha madzi masamba. Inu mukhoza kutenga tomato, komanso kupanga kwambiri ndi kaloti, udzu winawake ndi zina zotero. chakudya A kukonzekera yaing'ono gawo phala mphodza, saladi kuvala ndi mandimu ndi viniga balsamic. Zonsezi kumwa pansi kapu ya madzi kuchokera zipatso, ndi bwino popanda shuga.

tsiku 2

Yambani m'mawa wanu ndi yogurt mafuta-free ndi ochepa zoumba. Nkhomaliro, mukhoza mwadya kapena kudya angapo maapulo kapena zipatso zina ankakonda (koma nthochi yoletsedwa ndi mphesa). Nkhomaliro, kupanga saladi wa kabichi kuzifutsa ndi anyezi wobiriwira, sipangakhalenso mlandu pang'ono masamba mafuta. Komanso wiritsani stogrammovuyu gawo la nyemba. Antchito yoperekedwa nsomba, yophika kapena steamed, komanso 100 magalamu a nandolo wobiriwira, akhoza anapulumutsidwa.

tsiku 3

Kadzutsa mungathe kudya kuika womwewo wa mankhwala akhale ndi inu kuti tsiku loyamba la chakudya. The chakudya yokha amalola zipatso. Nkhomaliro adzakupatsani atsimikize mtola phala (chithupsa 5-6 Art. L. Of nandolo) ndi masamba saladi, ndiwo bwino kudzaza ndi madzi a mandimu osakaniza ndi viniga balsamic. Chakudya, kupanga nyemba msuzi zosavuta ndi zabwino zonse kuphika pa masamba osati msuzi nyama, menyu idzakhalanso ndi saladi ndi kapu ya madzi phwetekere.

tsiku 4

Nyemba zakudya yatsala pang'ono kutha, ndipo pa masiku atatu oyambirira, inu mwina adagawana ndi makilogalamu 1-3 kulemera. Pa tsiku lino, ali ndi chakudya mkate wanu, tchizi, yogurt, etc., pamaso chakudya, mungathe kudya zipatso ochepa kapena kuti zikhale saladi. Main chakudya mudzangokhala wa magalamu 100 a nyemba, yophika nsomba (150 g) ndi mbale ka masamba saladi. Koma chakudya sangasangalale satiety ndipo zosiyanasiyana - inu muyenera kukhala okhutira ndi 250 ga msuzi mtola ndi angapo magawo mkate wakuda kapena chinangwa.

tsiku 5

Panthawi imeneyi, kadzutsa mudzangokhala wa otsika-mafuta kanyumba tchizi ndi zoumba. Komanso asanakhale masana, mukhoza amachita zipatso. Nkhomaliro, kukonzekera galasi la masamba msuzi, 200 ga mphodza yophika ndi saladi sauerkraut. chakudya A mudzangokhala a biringanya stewed ndi kachidutswa kakang'ono wa rye mkate.

tsiku 6

Chakudya cham'mawa cha ichi zakudya tsiku ayenera kukonzekera pasadakhale. Pafupifupi 150 ga patsiku germinating nyemba. mbale wathanzi m'pofunika kusamba pansi madzi iliyonse masamba. Pamaso nkhomaliro, mwachizolowezi, mungathe kudya zipatso. Main chakudya zikuphatikizapo magalamu 250 msuzi mtola ndi kale bwino masamba saladi popanda mafuta. Ngati kwambiri akufuna kudya, menyu mungathe kuwonjezera kagawo wa rye mkate. chakudya A kukonzekera masamba mphodza, koma Kuwonjezera masamba mafuta akhale kochepa, ndi zosakaniza musati kuwonjezera mbatata ndi Beet.

tsiku 7

Pa kadzutsa, otsika-mafuta kanyumba tchizi. Chakudya komanso angayamikire zosiyanasiyana - Konzani 100 ga mphodza nandolo zobiriwira kapena nyemba, ndi saladi wa sauerkraut. Pakati pa chakudya mungathe kudya zipatso. Chakudya kuti tsiku zigwirizana mtola phala magalamu 100 nyama popanda mafuta, ndi magawo 1-2 wa rye mkate.

Choncho, nyemba kudya kuwonda udzatha. Koma bwino kulimbikitsa zotsatira, komanso amene amafuna kutaya kwambiri ndithu kulemera, menyu imeneyi iyenera mobwerezabwereza kuyambira pachiyambi sabata chachiwiri. Chifukwa zakudya zosiyanasiyana, kupirira ngakhale 14 masiku sikovuta. Ndipo, ndithudi, sabata chachiwiri zidzachitika zambiri mosavuta kuposa poyamba. Thupi lanu kale anazolowera malamulo ena, woyera, ndipo salamula zakudya zotsekemera kapena mafuta. Nyemba zakudya ndemanga mbali ndi zabwino ndithu, izo kumathandiza kuchotsa 3-5 makilogalamu (kapena zambiri) kwa masabata awiri. Chofunika, usakhale pa izo kuposa nthawi mwachindunji, ndi maonekedwe a matenda kudziwitsa dokotala anu. Kumbukirani, ngakhale kuonda, muyenera kupitiriza kudya bwino, kusunga zolimbitsa caloric wambiri, komanso masewera. Pankhaniyi, pogwiritsa atapita sabwereranso kwa inu.