Gawa chakudya kuonda. Menyu mlungu ndi tsiku

Chilakolako kuonda zimapangitsa anthu kuyang'ana osati kuika zofunika zokambirana, amene mosakayikira n'zofunika, koma zakudya zoyenera. Iwo ali, monga momwe mukuonera, kwambiri, ndipo aliyense mungapeze pluses ndi minuses. Mwachitsanzo, mapuloteni zakudya akhoza kutaya kutali kwambiri pogwiritsa owonjezera, koma zikhoza kuvutitsa thanzi ndipo kuti muzikhosomola kudzera zaka zambiri mu mawonekedwe a mavuto ndi impso ndi chiwindi thirakiti m'mimba. N'chifukwa chake m'pofunika kwambiri kuti zakudya zanu zokha otsika-kalori, komanso moyenera.
thandizo A mu izi unagawanika chakudya kuonda. Menyu mlungu tiona pansipa. Adzatsogolera osati kuti njira ndi moyo, komanso kwambiri kuonda popanda kuchita masewera olimbitsa thupi ndi ntchito katundu.

ndi chakudya kugawanika kwa kuwonda Kodi

Menyu sabata m'dziko lino zikusonyeza kuti kudya zakudya chomwecho, monga kale. Ziyenera kukhala lonse buku tsiku ogaŵikana chakudya asanu kapena asanu. Izi adzalola chakudya kwathunthu m'mimba mwamsanga mu mawonekedwe a nkhokwe mafuta. Mawola 3 muyenera kukhala. chifukwa chake n'chapafupi: chimbudzi chakudya mmimba limatenga 2.5-3 maola, kutanthauza kuti muyenera kudya bwino kukhalabe kagayidwe lanu, popanda akukumana njala yoopsa yomwe onse kuchitika kwa kudya.

Pamene mokwanira kuwonda ayenera kuganizira pa calorie awo chakudya. Mu akazi, ayenera zosiyanasiyana pakati zopatsa mphamvu 1200-1500. Kusinthasintha mu malangizo mwina akhoza kwambiri m'mbuyo ndondomeko kuwonda. Ngati inu zimawononga zopatsa mphamvu zambiri kapena zochepa osiyanasiyana pamwamba, si koyenera kuti yomweyo amaloŵa mu "chisokonezeko". Unagawanika chakudya kuwonda (menyu mlungu adzakhala kufotokoza, malinga ndi mokoma dongosolo) ayenera matenda pang'onopang'ono, popanda kukonza thupi ndi maganizo. The ndondomeko ya kuwonda (makamaka lalikulu) zovala yaitali ndipo yolemetsa. Choncho muyenera kutenga mfundo imeneyi mosamala kwambiri.

Gawa chakudya kuonda. Menyu mlungu, ubwino wake ndi kuipa

moyo umenewu amakhala kagayidwe anu pa mlingo wa Kumwambamwamba, amene udzayaka zopatsa mphamvu zambiri choncho kuonda. Fractional mphamvu mavoti wonenepa bwino, chifukwa mu sabata anatayika popanda katundu wa magalamu 400 makilogalamu 1.5. Pa zakudya, mukhoza kwathunthu kulamulira njala wanu ndi kudya ina.

Ngati ife kulankhula za kuipa, ndiye otsika-kalori zakudya, kuphatikizapo dongosolo, ndi choonekera kwambiri: zikamera wa timasiyanitsa njala. Ngati mulibe kulabadira Chinthu ichi ndi mwadya chakudya, mukhoza M'sitolo pa lalikulu zedi la mafuta. Kumbukirani kumverera njala amphamvu - ndi wamkulu komanso woyamba ndi chizindikiro cha thupi limene iye ali okonzeka nkhokwe za "tsiku la mvula".

Unagawanika chakudya kuwonda, menyu mlungu amene si choncho zosiyanasiyana, ndi bwino kujambula tsiku lina, limene inu nokha zimasiyana amenewa kapena katundu. Ulamuliro waukulu woyamba chakudya awiri kapena atatu ayenera kudya kwambiri za chakudya cha tsiku. 5-6 "ikuyandikira" 3 ayenera kukhala yotentha, ndipo 2-3 - kuwala zokhwasula-khwasula, limaleka njala. Mapuloteni ayenera kupezeka aliyense phwando chakudya. Bwino "mlingo" chakudyacho, ntchito ulamuliro wa kanjedza kapena malaya, ndi, buku la mankhwala kwa chakudya munthu sayenera upambana miyeso mwachindunji. Poyamba kudzakhala kovuta, koma m'kupita inu azolowere, ndipo pasanathe mwezi simungathe ngakhale kulingalira momwe mudali akhoza kudya kwambiri.

Kadzutsa ayenera kudya palibe pasanafike ola limodzi pambuyo kudzutsidwa. Pamafunikanso palokha phala aliyense, muesli kapena monga chimanga ndi sangweji ndi tchizi ndi tirigu lonse mikate. Monga mukhoza kukhala kumwa madzi, tiyi, uchi / stevia kapena khofi ndi mkaka. ola 2,5-3 akamwe zoziziritsa kukhosi mu mawonekedwe a yogurt kapena yogurt ndi mkate wholemeal. Chakudya: msuzi, saladi kapena mbali masamba mbale ndi nyama Taphunzira. Akamwe zoziziritsa kukhosi: kanyumba tchizi kapena otsika-kalori mchere ndi tiyi (monga angagwiritsidwe ntchito yakeyi mu uvuni kapena mayikirowevu maapulo). Chakudya: yophika nsomba (nyama, mazira, kapena tchizi kwanu), masamba zokongoletsa. Akamwe zoziziritsa kukhosi pa nthawi yogona akhoza umaimiridwa ndi kapu ya kefir kapena yogurt. Chotero chakudya kugawanika kwa kuwonda, menyu mlungu umene inu mukhoza kukawerenga okha mwa ntchito zakudya tsiku.

pomaliza

Monga mukuonera, palibe zovuta mu ndondomeko ya mphamvu, alibe kuti achotse wokoma. Katsala okha mowa wake, koma ichi mosavuta kuvomereza kuposa anasiya zace. Tonga Akatswiri a zakudya amati kudya dziko chimene thupi pamafunika, chabe Sizilowana muyeso chovomerezeka. Kusowa kwa renunciation wathunthu chakudya lokoma ndi thanzi kuti adzapereka thupi ndi kuchuluka chofunika zomanga thupi, mavitamini, mchere ndi CHIKWANGWANI, osati kuonda komanso kukhala wokongola. Makamaka akulimbikitsidwa amene musokonezeka kwambiri kulemera. Zakudya (fractional mphamvu), menyu kuti tsiku limene ife tafotokozazi, ayenera pamodzi ndi thupi. Munthu akhoza kuyamba ndi malo amodzi, monga callanetics kapena Pilates. Pokhalabe thupi mu mawonekedwe khungu zabwino sizidzabwera sag kwambiri, ndi katundu wokwanira mungachite izo ndi kukokera. Onetsetsani kudya malita osachepera 2 kumwa madzi patsiku. Komanso, masamba mafuta ayenera kupezeka chakudya: unrefined mafuta, mafuta linseed, mafuta zitsamba, kapena monga njira ina m'malo mafuta nsomba. Ngati muli ndi chifukwa amaganiza kuti thupi salandira chofunika kuchuluka kwa mavitamini ndi mchere, kutenga mankhwala zovuta.