Menyu - wozama kalori zakudya kwa mlungu

Wasankha kukonza chithunzi kwa chilimwe? Kapena mukufuna kuyang'ana zabwino tchuthi adziwitse? Amene mu nkhani iyi ndi kusankha menyu?

Low-mafuta zakudya adzakhala njira yabwino mwamsanga kuchotsa mapaundi osafunika. Kodi kupanga zakudya, kodi ndi zimene akhoza kutaya pa sabata, chotsatira wozama kalori kudya dongosolo, kodi zotsatira za zakudya zotero ndipo mmene kutuluka mwaluso kwa pogwiritsa otaika usabwerenso - ichi ayankhidwa m'nkhaniyi.

The wabwino otsika-mafuta zakudya?

Rapid kuwonda - ndiwo mwayi waukulu umene adzakupatsani otsika-kalori chakudya. Menyu ndi maphikidwe umenewu dongosolo chakudya angayamikire zosiyanasiyana zimene mungachite, monga kuyenera kupanga lero monodiets. Mudzatha kusankha zakudya monga zokonda zanu ndi musalekane pa chinachake zokoma. Ndipo wina kuphatikiza otsika-kalori kudya dongosolo ndi kuti kuthana ndi makutu anamuda, simuyenera kwambiri za nthawi. Childs, monga zakudya ndi bwino ntchito masiku 5 mpaka 10, kenako nkhani ya ufulu wake kupita kwa otaika ndi sanabwerere.

Kuipa otsika-kalori chakudya

Choipa ndi zakudya menyu? A zakudya otsika-kalori si abwino kwa anthu amene akusamalira osati za chiwerengero cha makilogalamu anataya, komanso khalidwe. Mukufuna kutaya ndi mafuta osati minofu? Ndiye dongosolo chakudya inu sizigwira ntchito, ndipo apa pali chifukwa. Kwambiri kuchepetsa kuchuluka kwa zopatsa mphamvu ukubwera, inu posamutsa thupi lako mu otchedwa mode mwadzidzidzi.

M'malo mwake, mafuta Thupi makamaka kusiya minofu misa ndi madzi. Ichi ndi chifukwa chakuti mu mfundo minofu sali nawo kupulumuka wa chamoyo. Kumbali ya aesthetics, zimapangitsa minofu thupi misa losangalatsa. Koma mu nthawi yozizira kapena njala ndi thupi lake "kuphatikiza" mofulumira kuposa mafuta. Minofu si mkangano ndipo sangathe kutumikira mafuta mphamvu. chakuti nawo munthu amaoneka ngati mulungu kwa Agiriki, chikhalidwe ndi osayanjanitsika. Mafuta wosanjikiza adzateteza ziwalo ku hypothermia ndipo zimenezi zimathandiza kuti ndalama mphamvu, ngati inu mulibe zopatsa mphamvu zokwanira.

Choyipitsitsa cha zonse mafuta akazi masamba malo ofunika kwambiri kwa kubereka ana - ntchafu ndi pamimba, amene molondola amateteza Ziwalo zoberekera. Kaya inu anasankha menyu, zakudya otsika-mafuta mu malo oyamba adzakhala akutipatsa voliyumu ya chifuwa, masaya kupita ndi kuonda munthu, koma mafuta pa m'chiuno ndipo papa kwakukulukulu kukhala.

Chenjerani kulephera

Wina drawback kwa njira ya kuwonda - kuthekera kulephera. Inu kulimbana ndi wekha, ndipo palibe amene akudziwa amene adzatuluka wopambana pa nkhondo imeneyi otentha - mukufuna kukhala wokongola, kapena chilakolako cha thupi kukhala athanzi. Pambuyo lakuthwa zopatsa mphamvu kudula thupi asamalira kuopseza linakhalapo, choncho kuchita nkhondo molimbika ndi kuteteza owonongedwa wa zofikira mafuta. Konzekani, kuti mutu wanu iliyonse zakudya tsiku kunadetsa pitani lingaliro kuponya dongosolo chakudya, ndipo potsiriza kudya bwinobwino, atsimikize ndi zokoma.

Bwanji Mng'oma wa otsika-kalori chakudya aluso

Kuchita ntchito thupi. Ngakhale mosamala ndi mwanzeru anapanga otsika-kalori chakudya zosankha kuwonda sangathe kusunga minofu misa pamene kuchepetsa kadyedwe mphamvu. Koma kwambiri kuthandiza masewera, mutaya mafuta kwambiri, khungu sagging, thupi amakhalabe mawonekedwe abwino. Yesani amathera tsiku zopatsa mphamvu osachepera 1000, kugwira ntchito iliyonse. Izi zikhoza kuthamanga, kuyenda ndawala, kusambira, kuvina kapena ulendo ochitira masewera a.

, Ndiponso dongosolo chakudya, imene imakhudza zakudya otsika-mafuta. Menyu mlungu (1,200 zopatsa mphamvu patsiku) zikuphatikizaponso zokwanira m'maganizo. Ngakhale ndi malamulo. Chadzulo "ntchito" kulemba mu kulemba menyu paokha otsika-kalori kuwonda zakudya ndi maphikidwe. Kodi mungakonde, kodi inu simungakhoze kuima panja kudya? Ngati mulankhula funso ili mosasamala, mudzakhala kubooleza kwa masiku 3-4.

Tengani bwinobwino kwa macronutrients kuti idzakhala maziko a menyu wanu. A otsika-kalori chakudya (menyu kwa mlungu kuwonda) sizigwira ntchito ngati mudya carbs, ngakhale kusunga mwa kuchuluka kwa zakudya mphamvu tsiku ndi tsiku. Maswiti, makeke, maswiti mpaka patapita (Choncho mofanana pa iwo onse kuiwala). Chifukwa cha chakudya zakudya ziyenera mapuloteni, chakudya pang'onopang'ono zothandiza masamba mafuta.

Yesetsani kudya chilichonse kwa maola atatu pamaso yogona. Ndi chakumadzulo, kagayidwe kubweza pansi, ndipo thupi imagaya chakudya pang'onopang'ono. Njira yabwino yochotsera kumverera kwa njala ntchito madzi oyera kapena tiyi mankhwala popanda shuga.

Kumamwa kowirikiza madzi. Bill sukupita zakumwa ndi timadziti, monga madzi oyera amatha mwamsanga kuchotsa mankhwala thupi kuwonongeka. Pa kuwonda imayamba komanso yogawanika minofu mkati ndi mafuta komanso. Ngati kumwa madzi, kuti linanena bungwe la pawiri chotero, ndondomeko kuwonda pang'onopang'ono.

Kodi zopatsa mphamvu zambiri tsiku mukhoza kudya zakudya otsika-kalori

Kwa aliyense wa ife ali chithunzi chake pa tsiku wambiri mphamvu kuwonda. Mwachitsanzo atsikana awiri okalamba zaka 20, 170 masentimita kutalika ndi masekeli makilogalamu 70. Atsikana anaganiza kutaya ndalama zisanu.

Woyamba ntchito akauntanti kwa masiku asanu pa mlungu, ndipo pambuyo ntchito amakonda kwawo ankakonda mndandanda ndi mphaka pa kama kukumbatirana ndi. Wamalonda chachiwiri ntchito masiku asanu ndi limodzi sabata kuyambira m'mawa mpaka madzulo, tsiku lonse pa mapazi awo, komanso sangakhale popanda ndodo - ndi chinkhoswe mu katatu pa mlungu mu chipinda ndi miyeso yaulere.

Pamene anthu kulankhula za otsika-kalori chakudya, kuti zambiri amakhudza ponseponse wa zopatsa mphamvu 1200. Izi chithunzi ukutitsimikizira kuwonda njira iliyonse ya moyo, ngakhale ambiri amangokhala. Koma chitsanzo chathu, tikuona kuti mtsikanayo chithunzi ichi adzakhala yoyenera komanso zothandiza. Koma lachiwiri chakudya dongosolo adzakhala chilango pa tsiku loyamba, kayimbidwe kotani ake ndi njira ya moyo amafuna kalorazh kwa kuwonda, kuposa zakudya otsika-mafuta kumaphatikizapo. Menyu mlungu (1200 kcal patsiku) angakuthandizeni kukwaniritsa chifukwa, ngati calorie wanu tsiku woyaka mlingo wa osapitirira 1800. Ngati muli pa ntchito yogwira moyo, ndiye malire ichi, mulibe mphamvu zokwanira kutha mphamvu ndi nthabwala zabwino, ndi kusokonezeka mosalephera.

Zina za Wonjezerani

A zakudya otsika-kalori kumaphatikizapo yaikulu zosiyanasiyana mbale, Chofunika musalumphe anakhazikitsa malire mphamvu wambiri. Iwo akufuna kugawanitsa lonse tsiku kuchuluka kwa chakudya pa madyerero asanu zopatsa mphamvu 250-300. Pansipa tikambirana mungachite mbale kuti mukhoza kuphatikiza pa nzeru amakonda.

Ingosiyani chakudya kudya zotsatira mwamsanga

Kumene, inu sadzapeza mu mndandanda wa Confectionery. Bwanji, chifukwa bala yomweyo "Mars" ndi "Snickers" liribe zoposa 250 kcal? chakuti mankhwala onse ufa, maswiti aliwonse kudya chakudya Podzazidwa chakudya mafuta. Yafupika caloric wambiri plunging thupi nkhawa, koma Zakudya zomanga thupi chingatithandize kuonda bwinobwino. Mukangolowa chakudya chotsekemera kwambiri kapena mafuta, imfa wozengereza makilogalamu. Ngati inu Sindingachite kusiya maswiti mumaikonda kapena nyama, yesani boma la Russia zakudya kapena chokoleti. Palinso malire, mbwenye nkhabe bwanji kuchuluka macronutrients, monga amachita otsika-kalori chakudya.

Low-mafuta zakudya: menyu mlungu

Opanda 5 makilogalamu - ndizo zotsatira weniweni wa amuna ambiri ndi akazi amene asankha kuyesa dongosolo chakudya. Ena chiwerengero cha mapaundi otayika, ngakhale ngati chakudya anali limodzi ndi masewera. Kodi tili m'masiku awa, ndi ena ndodo ku menyu?

Kotero inu mukhoza kusankha options ndi chakudya ndi kudya nthawi 4-5 tsiku, pafupifupi fupipafupi:

• oat, buckwheat ndi mapira phala, yophika pa madzi popanda shuga (magalamu 200 kutumikira wa chotsirizidwa);
• tchizi gawo magalamu 200 (5.1% mafuta) + supuni unsweetened yogurt;
• nkhuku m'mawere (250 magalamu), steamed, kapena yophika kukazinga;
• mtundu uliwonse wa nsomba (250 magalamu), yophika, steamed kapena kukazinga;
• ng'ombe, magalamu 250 steamed kapena yophika;
• awiri yophika mazira;
• saladi (250 magalamu) wa masamba obiriwira: kabichi, udzu winawake, nkhaka, amadyera, anyezi ndi supuni ya mafuta masamba, angathe kuwonjezera zitsamba saladi, linseed, angapo zidutswa za mtedza wosweka.

Kodi mapaundi ambiri akhoza kutaya mu sabata?

Kodi n'chiyani zingamuthandize otsika-kalori chakudya (menyu mlungu)? Opanda 5-7 mapaundi - awa alipodi? Izi zidalira pa zimene kulemera koyamba, kodi moyo mukukhala ndipo kodi mosamalitsa kutsatira malangizo. The zomvetsa kwambiri pa anthu ndi zambiri kulemera owonjezera. Ngati inu kudya pang'ono, pamodzi ndi masewera, chingwe adzakhala zochepa, koma bwino. Ndiye, kulemera zinawonongeka kukhala kwakukulukulu nkhani mafuta thupi ndi sadzabwerera. Musaiwale kumwa madzi pakati pa chakudya amapeza mankhwala kuwonongeka, pamodzi masamba ndi kulemera owonjezera nawo.

Kodi kupita ku otsika kalori chakudya?

Ena akatswiri a zinthu zakudya nthabwala akusunga kokoma pa masikelo kwambiri kuposa kuti izo. Pamene inu atanganidwa ndi chilakolako kuonda ndipo inu mukudziwa kuti pakatha masiku 5-7 ufa zakudya chatha, ndiye n'kudziphatika kwa osankhidwa mphamvu dongosolo iwowo ambiri. Koma pamene chakudya malekezero, inu mufika onse malingaliro ake pa holide, ndiye inu mukhoza kachiwiri amachita kususuka. Ndataya mapaundi mmbuyo mu masiku pang'ono, ndipo kuti ambiri achipongwe, kale monga mafuta.

Mlungu woyamba pambuyo chakudya mpofunikila kudya chakudya mu mawonekedwe a maswiti, komanso kuphatikiza mafuta ndi chakudya. Chitsanzo ndi cutlet ndi mbatata, pitsa, chidutswa cha mkate. Pa nthawi yomweyo mukufuna kuonjezera chiwerengero cha zopatsa mphamvu ya madyedwe chakudya. Mukhoza kudya zakudya zonse chomwecho adzaloledwa ndi kuwonjezera kulemera mbali iliyonse chakudya magalamu 50-70. Mu saladi mukhoza kuwonjezera wowawasa kirimu masamba ena. Chovomerezeka ntchito nyama Taphunzira kapena nkhuku, yokazinga mu pang'ono masamba mafuta. Monga akamwe zoziziritsa kukhosi, kusankha chipatso - apulo, lalanje, nthochi.

Atayima azidya chakudya kapena wosatha pachimake - mwasankha

Tiyenera kuvomereza kuti mwamsanga pamene inu mubwerera ku zizolowezi zoipa zakale kudya nawo adzabwerera ndi kuponyedwa kulemera. Izi nkhani chete kuti mfundo zakudya ndi chifukwa kudya. Ine ndikufuna inu kuti thupi wokongola popanda kudya pang'ono tsiku ndi ukuwonjezeka nyengo ya kulemera? Kodi ndi kudya mofanana pambuyo amasulidwe zakudya otsika-kalori, nthawi kugula zisangalalo pang'ono ndipo mopitirira muyeso. Mukatero kukhala kukhazikikamo "kupeta" pakati kuwonda pa chakudya, ndipo posakhalitsa anabwerera makilogalamu kale mu mawonekedwe a mafuta.