Zochepa zovulaza zimabweretsa chakudya chochepa cha kalori

Kupititsa patsogolo kwazowonjezereka zamakono kumakula, kuwonjezeka kwa chiwerengero cha anthu oposa kwambiri m'dera. Chizoloŵezi chofuna kuchepetsa kulemera mwamsanga ndi kopanda mavuto, chimabweretsa zotsatira zosiyana, zakudya zambiri zomwe zimaperekedwa zimangowononga thanzi. Chinthu chosangalatsa kwambiri mndandandawu ndi zakudya zochepa. Amapereka mpata woti adye chakudya chabwino komanso kulemera kwa nthawi yomweyo. Chidziwitso choyamba chazitsulo za zakudya chimakupatsani mwayi wodzipangira zokhazokha.

Osati kusokoneza zakudya zochepa za calories ndi njala, zomwe mlingo wawo wa tsiku ndi tsiku umakulira kufika 500 kcal. Thupi liri lovuta kunyenga, liri lotetezedwa ndi chikhalidwe cha kukumbukira kwa zaka zanjala, ndipo amatha mosavuta kulowa mu mphamvu yopulumutsa mphamvu. Zosowa za tsiku ndi tsiku ziyenera kuwerengedwa malinga ndi kulemera kwawo ndi moyo wawo. Chinthu chachikulu ndi chakuti mphamvu yogwiritsira ntchito mphamvu iyenera kudutsa moyenera. Kwa amayi, mtengo wa calorific wa zakudya za tsiku ndi tsiku uyenera kukhala makilogalamu 1100-1500, kwa amuna 1600-1800 kcal. Izi ndi ma calories 500-700 kuposa momwe thupi limadyera popumula.

Pofuna kusokoneza thupi kuti likhale ndi mphamvu yowonjezera mphamvu, pogwiritsa ntchito zakudya zochepa, m'pofunikira kusamalira chakudya chokwanira. Powerengera masewera otsika a kalori kwa sabata, muyenera kusankha zinthu zomwe zimapangitsa kuti kulemera kwa chigawo cholimba mu zakudya sikuchepera kilogalamu imodzi. Pachifukwa ichi, kupweteka kwa matumbo sikudzasokonezeka , mimba idzagwira bwino.

Zonjezerani kuchuluka kwa chakudya chomwe amadya masamba ochepa. Saladi kuchokera ku kabichi, nkhaka, tomato, kaloti, zophika beets sizothandiza kokha, zili ndi 20-25 kcal pa 100 g ya zakudya zokwanira, zomwe zimapatsa magawo kuti akhale ovuta.

Gwiritsani ntchito zakudya zomwe zili ndi makapu apamwamba kwambiri, zakudya zopatsa khalori. Zakudya zophweka, masamba ndi zinyama ziyenera kusinthidwa ndi zakudya zamapuloteni. Pogwiritsa ntchito mapuloteni, thupi limagwiritsira ntchito mphamvu zambiri ndi nthawi, kusokoneza kumva njala pambuyo pa zakudya zowonjezera mapuloteni. Zothandiza ndi zophika ndi zophikidwa nyama ndi nsomba za mitundu yochepa ya mafuta , nsomba, nyemba ndi bowa. Makamaka, mapuloteni osakhala ndi masamba, mawere a nkhuku, mchere, nkhuku ndi kalulu nyama, nkhuku ndi chiwindi cha ng'ombe.

Ambiri a mapuloteni amakhala ndi mkaka, sangathe kuchoka ku zakudya zawo, kuti asawononge kashiamu. Kupanga mapepala otsika kwambiri, zosankha ziyenera kuperekedwa kwa kanyumba kosakhala mafuta, kefir, yogurt, mafuta obiriwira ochepa. Zakudya zovuta panthawi ya zakudya zimatsutsana chifukwa cha zakutali zakutali.

Monga mchere wophika ndi zopsereza zimathandiza kugwiritsa ntchito zipatso zatsopano. Sankhani mitundu yowawa, osati yowuma, monga nthochi. Zakudya za saladi sizingakhale zotsekemera, makamaka ziyenera kudzazidwa ndi yogurt yochepa.

Zakudya zochepa za calorie zosiyana zimakhala zosiyana, koma nthawi zonse zimakhala madzi okwanira. Kusasowa kwa madzi kumachepetsa mphamvu zamagetsi m'thupi, kumalepheretsa ntchito ya m'matumbo, kumayambitsa maonekedwe a khungu pa khungu. Kugwiritsa ntchito malita amodzi ndi theka kapena awiri a madzi akumwa tsiku ndi tsiku kudzachititsa kuti zakudyazo zikhale zothandiza kwambiri. Sikoyenera kutsatira zenizeni zofunikira pazamasamba kuchokera ku magazini ya mafashoni, izi zimapangitsa kuti munthu asamadandaule kwambiri panthawi ya kuchepa. Zokwanira kugawa nthawi, mothandizidwa ndi matebulo a calvator ndi calorie, kuti apange mchere wotsika kwa mlungu umodzi, ndikuganizira zomwe zingatheke komanso zokonda zokondweretsa. Pano pali chitsanzo cha menyu ya tsiku ndi tsiku:

Chakudya cham'mawa

Mwatsopano nkhaka - 100 g

Tchizi cha kanyumba ndi mafuta ochepa (100 g) ndi kirimu wowawasa 15% (25 g)

Mkate ndi chimanga - 10 g

Teya popanda shuga - 200 g

Chakudya:

Nkhuku msuzi - 200 g

Saladi yatsopano kabichi - 100 g

Kirimu wobiriwira mu saladi 15% - 25 g

Nyama nkhuku yophika - 100 g

Tirigu phala - 100 g

Teya popanda shuga - 200 g

Chakudya cha masana:

Compote wa zipatso zouma popanda shuga - 200 g

Dzungu wophikidwa - 100 g

Chakudya:

Nsomba zafodya (150 g) ndi madzi a phwetekere (100 g)

Kabichi stewed ndi bowa - 100 g

Mkate ndi chimanga - 10 g

Teya popanda shuga - 200 g

Orange - 100 g

Usiku:

Kefir otsika kwambiri - 200 g

Mkate ndi chimanga - 10 g

Apple - 100 g

Sankhani zakudya pamalingaliro anu ndipo mukhale okhwima ndi oyenera!