Mapuloteni agwedeza kwa kuwonda: ndemanga. Kapangidwe ndi yokonza zakumwa mapuloteni kwa kuwonda

Kuthamanga m'mawa, kupita anthunzi otulutsirako thukuta ndi kugwiritsa ntchito mankhwala pharmacological, kutema mphini - chake osati anadza pofuna kuonda. Mwachibadwa, yapamwamba masiku ano mapuloteni agwedeza kwa ndemanga kuwonda amene mwamsanga chidayala pa TV, chidwi cha atatu alionse m'dzikoli. Kwenikweni omwera zodabwitsa kuthetsa vuto nthaŵi yaitali, kamodzi kwa nthawi zonse? Izi ndi zofunika kumvetsa.

cocktails yabwino dziko

Ndipo apa ndi chitsanzo cha mmene kuti mapuloteni kugwedezeka kwa kuwonda kunyumba. "Kuonda Pamodzi" - anati mutu wakuti wina wa nkhani mu magazini akazi. zosakaniza zonse zilipo kumsika ndi yotchipa ndithu, n'kofunika zedi bwino kusakaniza mu chiwerengero zina - ndi malo omwera ndi wokonzeka. Polstakana skimmed mkaka wothira 200 ga curd. Thirani chifukwa osakaniza chinanazi madzi ndi kuwonjezera nthochi awiri. Zonunkhira kusakaniza supuni chokoleti ndi mtedza phala (mtundu "Nutella"). Ndipo pali mamilioni a maphikidwe. Powona chikunena za goodies amati kuthandiza kuonda, ambiri mwa anthu pofuna msanga kuonda popanda ngakhale n'lakuti nkhani ya zakudya mkulu-kalori. Choncho, pamaso munakonza kunyumba mapuloteni kugwedeza kwa kuwonda, muyenera kudziwa mmene thupi la munthu ntchito. N'chiyani chimachititsa kuti apeze ndi kuonda, ndi momwe kufulumizitsa ndondomekoyi popanda owononga yekha.

gwero asidi kwa amino

mapuloteni iliyonse pamene ingested apanga kuti kwa amino zidulo ndi shuga. amino zidulo ndi nyumba zidutswa za thupi, ndi masamba shuga mu glycogen ndi kutembenuka wotsatira mu mphamvu kapena mafuta khungu. Ngati munthu alibe ntchito thupi, mtundu wa zomangamanga tingalankhule? vuto ndi phunziro zakudya okhwima ndi thupi limayamba ndi njala, atakhala ndi nkhokwe zonse glycogen, akuyesa kupeza mphamvu kuchokera minofu ndi mafuta. Ndipo ngati mafuta sayenera kubwezeretsa, minofu muyenera kuti achire. Pochira chifukwa zakudya za amino zidulo ndi kaphatikizidwe wa minofu minofu. Ndiko kuti, mapuloteni agwedeza kwa ndemanga kuwonda mukuwerenga anthu za osangalala anaphatikizadi mu ndondomeko ya moto mafuta Komabe, njira yozungulira.

M'pofunika kudziwa

Pamaso kutembenukira kwa agwedeza mapuloteni, muyenera kuphunzira za maonekedwe a thupi, makamaka kagayidwe. The zakudya zikuphatikizapo kudya chilichonse anthu zinthu zovuta monga mapuloteni, chakudya mafuta mu kufanana yeniyeni. Kumene, ngati inu mudya mapuloteni padzakhala matenda kagayidwe kachakudya, Izi zidzapangitsa kuti kusokonezeka kwa ntchito kwa ziwalo zofunika monga chiwindi, kapamba, impso ndi kapepala m'mimba. Mu Maphunziro Akakhalidwe Kazolengedwa pali mawerengedwe wapadera, zomwe ndi ntchito chamoyo chilichonse.

1. The osachepera calorie wambiri chifukwa chamoyo yachibadwa thupi ayenera 25 kcal pa makilogalamu 1 thupi.
2. Zakudya tsiku mapuloteni ndi zimam'patsa akhale magalamu zosakwana 2 ndi 3, motero, pa 1 makilogalamu thupi.

Podziwa kuti 1 galamu ya mafuta lili zopatsa mphamvu 9 magalamu a mapuloteni ndi zimam'patsa lili zopatsa mphamvu 4, zosavuta kuchita masamu ndi kupeza zosowa thupi zinthu zovuta. Mulimonsemo, mawerengedwe a amaonetseratu kuti alibe chidwi zomanga thupi. Chinsinsi mapuloteni agwedeza kwa kuwonda ayenera kuwerengera kuwerengetsera izi.

Ku chiphunzitso kuchita

Mwachitsanzo, tingathe kuwerengera chofunika tsiku zinthu zovuta kwa chamoyo ndi, mwachitsanzo, 70 kg. Caloric ayenera 25 × 70 = 1750 Kcal. Chiphaso mapuloteni akhale 2 galamu ndi caloric - 8 × 70 Kcal = 560 Kcal. Chakudya, motero - 840 kcal. Mafuta mopitirira ndi Kuchotsera mapuloteni ndi chakudya cha anthu ofuna okwana - 350 Kcal kapena 38 g. kuwonda iliyonse chifukwa insufficiency chakudya kulowa thupi kupanga mphamvu. Kuti tichite zimenezi, mofanana udzachepetsedwa mafuta ndi chakudya. Kuchuluka kuchepekedwa zinthu izi zovuta mu thupi sayenera upambana oposa 10%, mwinamwake thupi kuchitika kwambiri pa ake kuti aliyense ali sizimadziwika. Zikatero, kudzakuthandizani mapuloteni kugwedezeka Chinsinsi kuwonda. Yoyenera mapuloteni kudya ndi kuchuluka osakwanira chakudya ndi mafuta adzachititsa thupi kutenga mphamvu kwa maselo mafuta. Kumene, kutulutsa cocktails mapuloteni muyenera tebulo katundu ndi zikuchokera zonse mapulotini, mafuta ndi chakudya. Tisaiwale za thanzi labwino.

kadzutsa loyamba

M'mawa, pambuyo kudzuka, zofunika m'thupi mwanu osati mapuloteni kudya ndi chakudya, ndi amene adzatha nyese kwa thupi ndi mphamvu tsiku lonse. Choncho, zikuchokera mapuloteni agwedeza kwa kuwonda ayenera kukhala ndi chakudya zovuta. Mwachitsanzo, wothira mokwanira mu blender ndi 200 ml ya mkaka kutungira magalamu 200 curd ndi magalamu 100 strawberries atsopano, kuonetsetsa yobereka mapulotini chakudya 35 ga 25 ga, motero. okhutira mafuta 3 magalamu ndi wokhutira calorie - 282 kcal. Strawberries mosavuta m'malo ndi zipatso zina zimene zilipo ku khitchini. Chinthu chachikulu kuti shuga okhutitsidwa ndi kochepa. Mkaka mosinthana kefir kapena yogurt, kanyumba tchizi koma sangathe mulibemo. zosavuta chakumwa, koma izi zikulosera nkhomaliro, amene ayenera kukhala amphumphu komanso monga zimam'patsa munali zakudya monga oatmeal ndi buckwheat phala, scrambled mazira ndi masamba, mu zikafika poipa - ndi masangweji ochepa ndi mkate. Ngati mwayi kwa chakudya zonse uko, palibe mmodzi kazivutitsa kulenga malo omwera thanzi. Ndi kuwonjezeka zili theka mkaka, wa groats oat akuwonjezeka Fast Food youma. Muyenera kuyamba ndi magalamu 50 pa kutumikira. Kukhala nditazolowera kukoma, mlingo ayenera ziwonjezeke kwa magalamu 100 phala tsiku.

Pamaso nkhomaliro kutali

Ndipo ngati pamaso pa chakudya akadali maola angapo, ndipo ine ndiri ndi njala mumamva, mukhoza kukonza nokha malo omwera kuwala ndi osachepera zopatsa mphamvu, kwa ola limodzi kapena awiri njala wanu. Kachiwiri mkaka? Ayi, mkaka - basi mmodzi mwa njira monga maziko, amene akhoza m'malo mwa madzi kapena madzi, kulawa mwa kulenga mapuloteni anu akugwirana kwa kuwonda. Reviews a anthu wonenepa amatsimikizira zimenezi. Choncho, 250 ml ya madzi shuga-free lalanje akhoza kusakaniza mu blender ndi nthochi ndi magalamu 100 a mtedza osati wokazinga. Pa linanena bungwe analandira 30 ga mapuloteni ndi 40 ga zimam'patsa. A kugwira ka mafuta - magalamu 40, koma n'zofunika, chifukwa mtedza ndi gwero zidulo Omega. Kumene, chakuthengo mphamvu ndi zopatsa mphamvu - 450 zopatsa mphamvu. Pambuyo malo omwera pa nkhomaliro ndi bwino kudya msuzi aliwonse kapena sausages ankaona chomera zakudya ndi mankhwala nyama. Kuweruza ndi ndemanga zambiri ndalama nkhomaliro zimawononga wambirimbiri masamba, kaya mtundu kukonzekera: atsopano, steamed kapena yophika. Monga kudya nyama ndi ofunika powasamalira nkhuku m'mawere ndi ng'ombe nyama yang'ombe. Mafuta nkhumba alibe malo mwa zakudya kukula munthu woonda.

kuwala nkhomaliro

Koma mu theka lachiwiri la tsiku muyenera kuyiwala za chakudya, komanso za mafuta. Cholinga zochuluka yatsekera m'mimba Zakudya zomanga thupi. Monga ntchito maziko abwino a yoghurt kapena kefir buku la 200 ml. Mix ayenera kukhala magalamu 100 tchizi ndi mapuloteni dzira anayi. Ambiri, m'pofunika kuti azolowere chakuti mapuloteni bwino agwedeza kwa kuwonda analengedwa popanda yolks, amene adzayenera kuwataya, ngati iwo ali yapamwamba kwambiri mu zopatsa mphamvu. Ngati kukoma kwa mapuloteni yaiwisi amachititsa antipathy kapena ndikufuna kudziteteza ku matenda opatsirana, mazira akhoza kuphikidwa ndi ntchito malo omwera poached mapuloteni. palibe kusiyana wapadera. Chifukwa cha magalamu 15 zimam'patsa magalamu 28 mapuloteni ndi 1 galamu ya mafuta. Kalori 160 okha kcal. omwera ichi ndi chokwanira kwa ola limodzi kapena awiri kuti stave kuchokera njala. Cocktails okonzeka pa nkhomaliro ndi chakudya akhoza alternated. Ie mazira ndi yogurt kudya m'mawa, ndi tchizi masana. Ndiye mosemphanitsa.

paphwando Night

akatswiri a zinthu zakudya zambiri kuti holograph mapuloteni kugwedezeka kwa kuwonda kunyumba si njira yabwino kuchepetsa thupi. Ndipotu, zilibe ntchito kuonetsetsa yoperekera mu thupi la mapuloteni chimodzi chokha. Mulimonsemo, chirichonse mankhwala kuphikira amasankhidwa, palibe chakudya mafuta sangachite. Kumene, ku malo omwera usiku chofunika kusiya. Koma n'zotheka kuchepetsa kudya chakudya usiku. Mapuloteni mapuloteni agwedeza kwa kuwonda chotchuka kwambiri pakati pa anthu amene ndikufuna mofulumira mu mawonekedwe. Njira imeneyi ndi otchuka pa dziko lonse lapansi, kupatula Russia, kumene chifukwa ena amaganiza kuti "zasayansi". omwera A usiku ndi mapuloteni zochokera caseinate adzakhala kwambiri onse othamanga ndi anthu wamba amene ndimalota kutaya zopatsa mphamvu anthu owonjezera. Ngati mukufuna kugwiritsa ntchito malo omwera mankhwala achilengedwe yekha, popanda nonfat yogurt ndi kanyumba tchizi ndi chofunika kwambiri. Kukoma kwa usiku kuiwala, kotero kukoma zikhoza kusintha kudzera mwa zonunkhira: vanila, citric acid, cardamom, mandimu ndi mankhwala ofanana.

okonzeka zopangidwa njira

Kuganizira mmene kukonzekera mapuloteni kugwedezeka kwa kuwonda ndi kufunafuna maphikidwe, anthu ambiri n'komwe kuti atsogoleri kupanga chakudya zakudya kwa nthawi yaitali anawasamalira. Mwachitsanzo, kampani "Herbalife", umene uli wotchuka kwambiri m'mayiko 70. Liku- lu mu US, ndi kampani ndi pa msika kwa zaka zambiri. mafunso Kodi ena angakhale munthu wamkulu, munthu wanzeru? Mapuloteni agwedeza kwa kuwonda "Herbalife" kukomoka anayesedwa ndi kukhala zikalata wapadera wa khalidwe. Mamiliyoni ndemanga zabwino ogwiritsa osangalala amene kuonda, ambiri kufunsa mafunso ndi mabuku. Ndipo ngati inu mutayang'ana - mapuloteni mwachizolowezi ndi mlingo kavalo mavitamini ndi mchere kuti ali mu ndondomeko ya kagayidwe mofulumira amakonda kukathera ku thupi, chifukwa cha zomwe ndi zidzolo, chizungulire, dryness tsitsi, khungu. Cocktails ndi mapuloteni "Herbalife" kuchitidwa mosamalitsa monga malangizo pa phukusi, ndi Mulimonsemo musalumphe mlingo.

Wina okonzeka zopangidwa njira

Koma mapuloteni kugwedezeka kwa kuwonda "Faberlic" maganizo ali zabwino ndi zoipa. Mwachibadwa, mthunzi kukonzedwa choyamba. Painting ndi onse nkhani imodzi - anthu m'malo kuonda unayamba kulemera pang'ono. Mwamwayi, vuto limakhala lakuti anthu ambiri m'dziko lathu simunawerengepo malangizo kwathunthu. Atadziwa mlingo ambiri atuluka mwachindunji kanthu, koma pachabe. Ndipotu malangizo ntchito mu utoto, kuti kugwiritsa ntchito malo omwera ndi akulimbikitsidwa kupeza minofu Taphunzira pa kuchepekedwa kulemera okwana thupi. Ziri kulankhula - mkulu-kalori mapuloteni kugwedezeka. Komanso, mankhwala a "Faberlic" amaloledwa kugwiritsidwa ntchito m'malo chakudya kamodzi pa tsiku. Ndipotu, ngati inu ntchito m'malo chakudya, ndipo zotsatira zake zidzakhala kuwonda, ndi chomwe ndemanga zonse zabwino pa TV. Komabe, tiyenera kukumbukira nthaŵi zonse kuti mtundu uwu wa mapuloteni anapeza agwedeza kwa kuwonda mu pharmacies.

chilakolako chachikulu

Koma kwa anthu amene kuwonjezera pa kadyedwe kupereka zokonda zawo ndi moyo yogwira mwa kuchezera gyms ndi zibonga thanzi simungakhoze kuchita popanda kudya masewera. Kumene, inu mukhoza kutenga chakudya zonse zomanga thupi, koma zimenezi si onse osangalala. Ndithudi, mapuloteni wambiri ayenera ziwonjezeke kwa magalamu 3 pa kilogalamu ya kulemera kwa thupi. Ndipo chakudya kwezani mmwamba magalamu 4. Mulimonsemo, ntchito tsiku 200 magalamu a mapuloteni koyera mabvuto ndi mtengo. Choncho, othamanga zambiri zomanga thupi agwedeza pamaso thupi kuwonda monga mapuloteni. Paphwando Zosakaniza asagwiritse chakudya, akuyesera kuti kuphunzitsa thupi kutenga mphamvu kwa maselo mafuta. Mapuloteni mkaka kapena madzi kuchepetsedwa mogwirizana ndi malangizo a opanga galimotoyo. Pa nthawi imeneyi otaya chakudya m'thupi akhoza lizilamuliridwa, koma pang'ono ndi pang'ono yafupika. Mwadzidzidzi kulephera kwa chakudya msanga bwanji mlingo thupi: kutopa, kunachita mdima wa maso. Choncho, tikulankhula yekha za kuchepa yosalala mu zimam'patsa wambiri, koma chifukwa cha zakudya ndi zopatsa mphamvu.

Kuchira pambuyo zolimbitsa

Ndipo tiyeni akatswiri a zinthu zakudya kuletsa kudya pambuyo kulimbitsa thupi kwa maola awiri. Ichi ndi chifukwa nkhawa chakudya wamba. Koma si mapuloteni, amene angathe njala lanu kapena kulowerera ndi ndondomeko chiwonongeko cha mafuta. Mapuloteni kugwedeza patapita kulimbitsa thupi (kwa kuwonda) ndi kuloŵerera mofulumira mapuloteni chingatithandize msanga kubwezeretsa minofu zowonongeka. Chabwino, ngati maphunziro mphamvu, ndiye mapuloteni adzapita ndi kumanga minofu wamphamvu. Monga pambuyo zolimbitsa aliyense wolimba amapereka otchedwa "mapuloteni-zimam'patsa" zenera, kuwotchedwa ndondomeko mafuta sikusokoneza, ndi gawo laling'ono la chakudya kudya mu mawonekedwe a Nthochi. zipatso otentha mukhoza bwinobwino kuwonjezera kwa mapuloteni kugwedezeka. Wothamanga akuti: mapuloteni omwera phwando atangotha masewera olimbitsa thupi limodzi ndi njala yosalephera, amene amayamba ndi mlingo maganizo ndipo alibe mphamvu pa thanzi. Ife basi kudikira kwa mphindi 15-20, mpaka mapuloteni ayamba kutengera. Mu miyezi ingapo, thupi atengere mode kuti ndipo Musiyeni.

Ndilengeze, chonde, mndandanda wonse!

Kulenga cocktails yofunika kwambiri posankha mankhwala ndi mkulu mapuloteni okhutira ayenera kuperekedwa ndi wokhutira caloric. Pali matebulo wapadera zakudya kuti ali ndi mfundo kotheratu zili zomanga thupi, mafuta, chakudya, zopatsa mphamvu ndi glycemic index. Mfundo yomaliza ndi udindo liwiro kuloŵerera la mankhwala. Atamuyesa deta anapereka, mungaone kuti kwambiri zakudya mumaikonda saloledwa zone kwa calorie. Pali kale aliyense kusankha okha zimene kusankha. Perekani mmalo chokoleti ankakonda powonjezera malo omwera. Kapena zoipa yogurt osakaniza pa nyama nkhanu ndi mlamba. Lingaliro la "chokoma" submenu ali mawu "wothandiza", mwinamwake chifukwa sadzakhala konse. A mapuloteni wathunthu agwedeza kwa kuwonda, zomwe amakambirana angapezeke mu mabuku ambiri za zakudya ndi thupi, izo tikulimbikitsidwa kuti akonze mankhwala ya mapuloteni mkulu ndi otsika kalori:

• nyama kupatula nkhumba ndi nkhosa;
• nsomba ndi nsomba;
• otsika-mafuta mkaka;
• mazira yaiwisi kapena yophika;
• oatmeal, tirigu chinangwa, mphodza.

pomaliza

Mapuloteni amachepetsa malo ogulitsa kunyumba sadzakhala m'malo mwa zakudya zomwe nthawi zonse amadya, kupatula kuti zatsimikiziridwa ndi "Faberlic" malo ogulitsa, omwe ali ndi zakudya zonse zofunika thupi. Thupi limayenera kutumikila chakudya palimodzi komanso mwamphamvu, mwinamwake matumbo, m'mimba ndi m'kamwa zimangokhala atrophy ndipo sizidzatha kugwira ntchito bwino m'tsogolomu. Cholinga chachikulu cha mapuloteni ndi kupatsa thupi ndi mapuloteni ambiri omwe amakhala ochepa kwambiri, omwe amadzaza m'mimba, koma sangapereke thupi lokwanira. Zotsatira zake, mphamvu zidzatengedwa kuchokera ku mafuta. Mwachibadwa, m'pofunika kulingalira za caloric zokhudzana ndi zinthu ndi zinthu zovuta kumsika ndi chakudya choyenera, mwinamwake sipadzakhala zotsatira. Poyang'ana ndemanga zambiri, kulemera kwa thupi kumagwiritsidwa ntchito kulemera - 70% mafuta onse ndi chakudya ndi 30 peresenti ya mapuloteni amabwera m'mawa, ndipo madzulo ndi njira ina yozungulira. Puloteniyi ili patsogolo.