Kodi kuonda mu mwezi watha pa makilogalamu 7: menyu, zakudya ndi ayamikira

Monga mu mwezi watha kuonda ndi makilogalamu 7? Munjira ina, ndi wosavuta. Kulemera kwa munthu zimadalira kuchuluka kwa mphamvu chimadyedwa kudzera chakudya ndi chakumwa, ndi mochuluka bwanji yaikulu (kuwotchedwa) kuti uziyenda bwino kachitidwe zonse zofunika za thupi. Ngati chiwerengero cha zopatsa mphamvu ankadya liri chiwerengero cha consumables, kulemera ndi wolimba. Choncho, m'pamenenso iwo ankadya (ngati mowa uyu alibe kuonjezera), zazikulu kunenepa. The zopatsa mphamvu owonjezera n'kukhala mafuta ndi kusungidwa mu thupi. Kuonda ndi makilogalamu 7 pa mwezi zingatheke ngati kudya zopatsa mphamvu zosakwana inu kutsindikiza ntchito. kulemera akuyamba kuchepa monga thupi amakakamizidwa ntchito masitolo ake mafuta kwa mphamvu zambiri.

ndi kuchepekedwa calorie

Kuonda ndi makilogalamu 7 pa mwezi, muyenera kuchepekedwa caloric. Kodi kukwaniritsa zimenezi? Zingaoneke trite, muyenera kudya wathanzi otsika-kalori chakudya ndi thupi. kilogalamu imodzi ya mafuta lili pafupifupi 7,000 zopatsa mphamvu. Nthawi ya kwambiri ola kulimbitsa thupi yoyaka za 600-800 zopatsa mphamvu. Kuchita kuwerengetsera yosavuta, tikhoza kunena kuti magalamu khumi a mafuta inu akhoza kutaya masiku 10 masewera yogwira. Komabe, akatswiri musati amalangiza kuonda mwa patalipatali. Kulemera ayenera kupita pang'onopang'ono. Kuonda kuposa kilogalamu pa sabata, inu akhoza kutaya minofu koposa mafuta. Chotero kuchepetsa thupi si khola, kotero Njira adzakhala kulephera kugwira pafupifupi kwa makilogalamu 0.5 1 pasabata.

Kusintha moyo wanu mpaka kalekale

Kodi kuonda mu mwezi watha pa makilogalamu 7? Anthu ena kuonda mwa zakudya okhwima kwa nthawi yochepa. Komabe, kamodzi pa chakudya, iwo zambiri kubwerera ku makhalidwe awo akale kudya, ndi iwo anabwereranso ndi kulemera owonjezera. ndi kupanda zakudya yochepa chiyani? chakuti masiku ochepa thupi silingaone azolowere chakudya wathanzi, koma mumangonyong'onyeka wa goodies zoipa nthawi. Choncho, ngati ndi kusintha njira ya moyo, ndi bwino kuchita izo pamapeto pake. Moyo zikuphatikizapo zakudya ndi zakumwa, ndi khalidwe la chakudya, zakudya ndi kuchuluka zolimbitsa thupi.

Chilimbikitso ndi yovuta

Kuonda ndi makilogalamu 7 pa miyezi iwiri kapena kuchepera pokhalabe ndi zotsatira zake, m'pofunika kukhala mokwanira chinachititsa kuti kwenikweni kuyesetsa kuti mbali zonse za moyo. kuwonda dongosolo adzayamba ntchito pokhapokha ngati pali chikhumbo kwambiri kuonda, ndipo pali kumvetsa kuti onenepa kwambiri ndi kunenepa vuto lenileni ndi angabweretse chiopsezo thanzi. zothandiza adzapatsidwa mu kulemba zifukwa zimene anaganiza kuonda, zivute zitani. Khalani mndandanda mu malingaliro ngati chida chabwino kwa chilimbikitso.

Chotsani zolinga ndi zimathandizadi ndondomeko yake

Pamene kuonda ndikofunika kukhazikitsa nokha bwino imfa chandamale kulemera. Kodi kuonda m'mwezi m'mbuyomu makilogalamu 7, makilogalamu 10 kapena kuposa pamenepo? Anthu ena amayesetsa kukwaniritsa kulemera abwino posachedwapa. Mphamvu - chinthu capricious, ndipo ngati inu mutakhala wekha ntchito yosatheka, kenako sanaone anasinthira, amadza kukhumudwa. Ndandanda wa kuwonda ayenera ziriri, aliyense, angakhale ang'ono, kupambana n'chiyani ndipo sadzalola kusiya Mosakhalitsa. msewu yake yaitali ndi chiwerengero abwino akhoza unagwa mu magawo angapo Mwachitsanzo, mukhoza cholinga kuonda ndi 7 pogwiritsa yotsatira masabata 4-6. Kamodzi cholinga wakhala akwaniritsa, izo zikhoza anapereka wina, ndi zina zotero.

khola kuwonda

Kwa anthu ambiri amene ali onenepa athanzi zabwino adzakhala ndi imfa ya ngakhale 5-10% ya kulemera kuyambira. Mwachitsanzo, ngati munthu akulemera makilogalamu 100, kutaya makilogalamu 5-10 adzalenga kwambiri mfundo zabwino, monga lightness, thanzi akukhudzidwira, kusowa kufupika kwa mpweya, ndi zina zotero. Izi kuwonda udzakhala wolimba ndi yopindulitsa kwambiri ku thanzi, ngakhale si kwambiri wokondedwa yabwino kulemera. Kodi n'zotheka kuonda ndi makilogalamu 7 pa mwezi wathawu? Ndemanga za anthu amene asankha mopepuka ndondomeko ya kusintha kwa thupi lake, monga ulamuliro, iwo amanena kuti palibe chosatheka.

Zonse monga mwa dongosolo

Kuwonjezera Kukhala ndi zolinga zimene kuwonda kudzakhala zothandiza kukulitsa mwatsatanetsatane dongosolo kanthu kuti amaona kuti adzakhala ndi kowonekera kwambiri pa kusintha kwa thupi. Mwachitsanzo, ngati chidutswa cha mkate kudya tsiku ndi tsiku, dongosolo ayenera kusintha, kuchepetsa ndi zosangalatsa kawiri pa sabata. Nkofunika kuchita zinthu pang'onopang'ono, popanda kulowa thupi lanu mu khalidwe nkhawa, chifukwa ngati inu kuletsa nokha kudya chokoleti onse, adzakhala ambiri anafuna-pambuyo mankhwala. Pamene iwo amati, chipatso choletsedwa ndi nthawi wokoma. Koma ngati inu mukudziwa kuti si choletsedwa chakudya chokoma ndi zina kukwanitsa kudya chipatso tsiku (osati matailosi lonse!), Ndiye inu mukhoza pang'onopang'ono kuchepetsa chilakolako cha maswiti zoipa. Njira yabwino adzakhala m'malo maswiti achabechabe (maswiti, makeke, makeke, etc.) zothandiza (zipatso ndi zipatso). Pankhaniyi funso n'lakuti ndi mlingo, popeza ngakhale ngati kudya maapulo atatu mmalo mwa mmodzi, kupweteka kwa si kuti n'zosatheka kunena kuti, mwachitsanzo, za mkate. Ndipo si monga zakudya: kuonda ndi makilogalamu 7 pa mwezi akhoza kupanga njira yaing'ono, pang'onopang'ono kusintha kupitirira kuzindikira njira ya moyo.

Yekha kadyedwe

Mukhoza kuyamba kuwayang'anira zakudya zililimo. Kuti tichite zimenezi, kusunga zolemba kulemba zonse kuti tidye ndi kumwa, komanso chakudya. Zimafunika monga chirichonse, ngakhale kuluma zazing'ono. Patapita mlungu umodzi, zolemba izi zikhoza kusanthula paokha kapena kufunsa kadyedwe a. Mu mawonekedwe Kwalamulidwa adzakhala bwino looneka zolakwika onse, omwe kenako adzatheratu. Pofuna kuchepetsa thupi, inu muyenera kudya zopatsa mphamvu zosakwana akhala zakudya panopa.

Malangizo pa zakudya

• Kuonda muyenera kudya, koma si zonse mwachisawawa. Chakudya ayenera kukhala wathanzi komanso kuwapatsa.
• The zakudya pazikhalanso CHIKWANGWANI ndi zovuta chakudya (mkate lonse tirigu, mpunga zofiirira ndi pasta durum, Mapila, nandolo, mphodza, mbewu, nyemba, zipatso, masamba).
• Motengera ofunika zakudya mafuta monga nyama mafuta, tchizi, mkaka wonse, zakudya yokazinga, batala ndi zina zotero.
• Yabwino zakudya nyama - ndi nkhuku. Cook ayenera kukhala popanda mafuta, akhoza yophikidwa mu uvuni kapena steamed.
• Anatumikira popanda mayonesi ndi mafuta mpendadzuwa, ndi mafuta, otsika-mafuta wowawasa kirimu kapena mandimu.
• Pewani ataima zakumwa zotsekemera ndi zakudya monga chocolate, maswiti, makeke, mikate. Paliponse pali mbali ya shuga ndi mafuta, lili kanthu, ndipo pambali zambiri zopatsa mphamvu. Zosangalatsa kwa mphindi chabe, koma zabwino kwa thupi ayi.
• Nkofunika mogwirizana ndi zakudya, ayenera kukhala osachepera chakudya atatu ndi zokhwasula-khwasula awiri, ngati n'koyenera
• Pitani kadzutsa, nkhomaliro kapena chakudya ali osavomerezeka. Kusala masana kumabweretsa kudya madzulo.
• Zothandiza chamoyo tidzapewa kwambiri mchere ndi zokometsera chakudya. Pokonzekera chakudya ofunika mchere kwa mphindi zisanu mpaka kuphika.
• 2-3 pasabata inu ayesetse kudya nsomba, kuphatikizapo mafuta (hering'i, nsomba ya makerele, sardines, nsomba, nsomba).

Kodi mungatani kuonda mu mwezi watha pa makilogalamu 7: menyu 4-sabata zakudya

№1 sabata

Cholinga: Kuonjezera chiwerengero cha chakudya zisanu (chakudya, akamwe zoziziritsa kukhosi, nkhomaliro, akamwe zoziziritsa kukhosi, chakudya) ndi kuti achotse ku menyu mankhwala zoipa (crisps, n'kuwaika m'mabanzi, makeke, zakumwa zotsekemera ndi zina zotero). Monga pogulitsira zakudya - zipatso.

№2 sabata

Zolinga za sabata loyamba ndi anawonjezera kuti akunyalanyaza okwana chakudya yokazinga mu mafuta, mafuta onse nyama (batala, mafuta anyama, kirimu). Tsiku adye 2 saladi zamasamba.

№3 sabata

Chotsatira ndi kusiya mafuta nyama, kuchotsa ndi nsomba ndi nsomba zina, miyendo nkhuku m'malo nkhuku m'mawere. Tiyenera kuyesa kamodzi si upambana magalamu 250-300.

№4 sabata

Zoletsa n'chachikulu, akhoza kudya yekha tiyi popanda shuga, phala (kadzutsa), kanyumba tchizi, mazira, nsomba ndi saladi masamba. M'mawa, mungathe kudya kachidutswa kakang'ono mkate wonse tirigu. Coffee ndi madzi zipatso kusiya, m'malo iwo ndi timadziti madzi ndi masamba. Masiku otsiriza a chakudya amaonedwa linanena bungwe ndipo kwambiri. Mukhoza kudya pafupifupi chilichonse, kupatulapo "zopanda pake" ndi zoipa chakudya, pamene lokhudza zakudya zisanu umodzi. malangizo abwino kulimbikitsa zotsatira zake osati zimamuchulukira m'mimba: kutumikira munthu ayenera kulemera magalamu zosaposa 200 akazi ndipo palibe magilamu 300 amuna.

Monga kulamulira, yochepa zakudya - ndi sitepe kumbuyo (wonenepa ndi 1 makilogalamu - 2 makilogalamu wabweza). Kodi kuonda mu mwezi watha pa makilogalamu 7? Choyamba muyenera kukhala ndi chipiliro. Pa dzanja, zikuoneka yaitali, koma kwenikweni mwezi - si nthaŵi yaitali kale. Nthawi zina chaka adzauluka mwa - simungathe zindikirani. Tikhoza kuganiza nthawi ili sitepe mwapang'onopang'ono, lomwe m'tsogolo zidzayambitsa kunenepa moyenerera ndi kuwalola kukhala.
Panthawi imeneyi, muyenera osati Musiyeni yaikulu kwambiri thupi, nthawi amayenda tsiku kapena ulendo dziwe kuyamba zikanakhala chokwanira. Yofunika kwambiri ndi kukonzanso za makhalidwe chakudya. menyu ayenera kukhala anzeru ndi osiyanasiyana.