Kugwiritsa kudya miyezi 2: masiku pafupifupi menyu ndemanga

Ambiri kuonda moyo wanga wonse nacho kale kwambiri zakudya zosiyanasiyana. Koma mwina sizinathandize, kapena mabuku yapita anabwerera. Chifukwa cha ichi, pali kufunika kupeza dongosolo latsopano chakudya. Nkhaniyi akumufunsira tikambirane njira ina chakudya, anayesedwa zosiyanasiyana za amuna ndi akazi omwe ankafuna kuonda ndipo akwaniritsa zolinga zawo. Ndi zakudya kwa miyezi 2, zochokera zopatsa mphamvu ochuluka.

Kodi mwamtheradi zakudya zonse

Chinsinsi chachikulu cha akatswiri a zinthu zakudya, akatswiri kuwonda zakudya ndi ndiAmene: mwamtheradi onse machitidwe mphamvu, umalimbana pa dambo kulemera, zochokera chiwerengero cha zopatsa mphamvu kudyedwa. Dukan Zakudya, Maggi, kefir, chocolate, etc., komanso njira anayamba m'zipatala mtengo - .. Onsewo akuyembekezeka ndichepe calorie zakudya tsiku. Koma zimenezi NADZIWA kumwa Pet anthu chakudya.

Kodi zakudya zopatsa mphamvu ochuluka

miyezi 2 chakudya si kuchepetsa kukula kwa wotumikira, kusankha zakudya ankakonda ndi zinthu zosiyanasiyana. Kuonda mwina yokha kusankha chimene ndipo pamene adzadya, koma kuona ena malire zopatsa mphamvu, ndicho 1200 kcal. malire Izi mulingo woyenera. Kulingana ndi mutu wa thupi ili muyezo amapita msanga, popanda okhudza thanzi la munthu. Ndipo izi ndidzitame, osati zakudya zonse zatsopano-fangled.

Kusamvana za kuchuluka kwa zopatsa mphamvu

akatswiri a zinthu zakudya zambiri mwamphamvu amalangiza kuti mlingo wa zopatsa mphamvu 1200 patsiku kuchepetsa, chifukwa osachepera zofunika wathanzi chamoyo. Ndipo ngakhale kulemera zidzakuyenderani mwachilungamo mofulumira, pali choopsya liwiro kagayidwe.

Akatswiri kupereka kuwerengera ndalama tsiku la zopatsa mphamvu ntchito chilinganizo wapadera. Iwo anayamba kupanga ndi wotchuka French kadyedwe ndi dokotala ndi zaka zambiri - Mafflin San Zheor. Panopa, izo amagwiritsidwa ntchito kwambiri, mosiyana ndi anthu onse a dzulo. Pali awiri Mabaibulo a njira: a chosavuta ndi kusinthidwa.

M'Chingelezi chosavuta chilinganizo:

• Kwa amayi: 10 * Kunenepa mu makilogalamu + 6.25 * msinkhu cm - 5 * chiwerengero cha zaka - 161.
• Pakuti anthu: 10 * Kunenepa mu makilogalamu + 6.25 * msinkhu cm - 5 5 + chiwerengero cha zaka.

The kusinthidwa buku la chilinganizo ndi chimodzimodzi, ndi chapadera - zotsatira zake zomalizira ayenera kuchulukitsa ndi koyefishienti wa mphamvu.

Kusemphana:

• Osachepera = 1.2, T. E. Man pafupifupi sizimawasuntha masana.
• Ofooka Ntchito = 1,375. munthu amene akuchita ntchito kunyumba, mu ofesi, koma masewera.
• Avereji ntchito = 1,55. Kuwonjezera pa kugwira ntchito, kusewera masewera 2-3 nthawi sabata.
• Mkulu Ntchito = 1,725. Ambiri amayenda wapansi, akuthamanga ndi masewera olimbitsa thupi.
• kwambiri ntchito = 1,9. Ntchito yowawa kwambiri pa ntchito ndi zolimbitsa thupi tsiku ndi tsiku.

Popeza kuti takambilana chofunika tsiku la zopatsa mphamvu, inu mukhoza kuyamba kuonda.

Kodi kupeza zakudya calorie

Pa chakudya chimenechi, kuonda munthu ayenera kuwerenga zopatsa mphamvu. Koma funso n'lakuti ngati kumene izo. Monga ulamuliro, okhutira caloric olembedwa pa ma CD ndi zolemba. Lowani monga "mtengo mphamvu". Iwo anasonyeza mu KJ ndi kcal, muyenera penyani otsiriza chifukwa KJ n'zovuta kukhulupirira ndi zochuluka.

Pali mankhwala amene zili caloric si ananenera, mwachitsanzo chifukwa iwo anagulitsa ndi kulemera. Pali yaikulu zosiyanasiyana podyerapo. Iwo akhoza kupeza mwamtheradi zinthu zonse.

Kutalika kwa chakudya

akazi ambiri akukumana ndi vuto la kuonda pamene nthawi ikutha. Mwachitsanzo: posachedwa yotentha tchuthi kapena ukwati anakonza. Pakuti Zikatero, ndi wangwiro chakudya chimenechi. Kuonda mu miyezi 2 - ndi zotsatira zabwino. Koma sikuti mosamalitsa kusunga tsiku lomalizira ndi. Ngati kulemera unali utapita kwa mwezi umodzi, ndiye palibe chifukwa kupitiriza zakudya, kuwonda.

miyezi 2 sangakhale okwanira ngati kulemera ndi apamwamba kuposa zachibadwa. Zikatero, nthawi angathe. Plus, zakudya izi kuti anakhala sikumangotikhudza thanzi, n'zotheka kukhala ndi chaka kapena kuposa.

Kuchokera momwe makilogalamu ambiri angathe kuthetsedwa

Zokha zakudya kwa miyezi iwiri. Nthawi imeneyi, mukhoza tichotse osachepera makilogalamu 10. Koma zidalira pa buku koyamba kwa thupi ndi chilakolako kuonda. Izi zikutanthauza kuti ngati mtsikana ali chochepera ndipo iye akusowa kuchotsa awiri okha kilo, ndiye kutaya 10 kapena kuposa ndi chodziwikiratu. Koma ngati thupi lakelo pamwamba ponseponse la makilogalamu 50, izo adzatha kuchotsa makilogalamu 20-30.

Kudya miyezi 2 ndi tsiku, kapena kufulumizitsa ndondomekoyi

Zakudya - ndi zabwino, koma zotsatira zake ndi Sizotheka kusintha. Zakudya zothandiza miyezi 2 zathandiza kuti tichotse zambiri za kilogalamu, ndi zofunika kuchita angapo ntchito.

1. Angakonze kusinthana kwa masiku wabwinobwino ndi mapuloteni. Tsiku lina mukhoza kudya pa nzeru zake, osati upambana zopatsa mphamvu. Pa tsiku lachiwiri loletsa kudya zakudya mumaikonda mapuloteni, monga nkhuku anaphika, yogurt, kanyumba tchizi, ng'ombe ndi D. Chinthu chachikulu zotero. Si upambana lamulo tsiku la zopatsa mphamvu.
2. kufunikira wina mu zakudya ndi Sport. Daily cardio zingawonjezere kumwa zopatsa mphamvu, motero imathandizira pa ndondomeko ya kuonda. A mphamvu maphunziro zonse kungatithandize kuti thupi mu mawonekedwe abwino ndi musataye minofu yanu kufooketsa.
3. Madzi kuchuluka kwa malita 1.5-2 patsiku. Iye adzayamba kagayidwe ndipo amathandiza tichotse poizoni.
4. Kudya pang'ono ndi zambiri. Ichi ndi chimodzi mwa njira yabwino kwambiri kufulumizitsa ndondomeko kuwonda. Pa tsiku muyenera kudya nthawi 5-6 zigawo za 200-300 ga
5. Zothandiza mankhwala. Kumene, keke pa chakudya chimenechi saloledwa, koma ngati inu m'malo mwa zipatso, masamba, chakudya zovuta, ndi mapuloteni wathunthu, zimakwana kusandulika mofulumira kwambiri.
6. More mapuloteni, chifukwa zimatengera madzi owonjezera m'thupi ndipo amasunga minofu.
7. Healthy mafuta. Iwo ali ofunika kwambiri kuti kukongola chosalimba. Mungapeze nsomba wochuluka wofiira, ng'ombe ndi mafuta linseed.

Zitsanzo menyu

Pangani menyu kudya miyezi 2 pafupifupi n'zosatheka, popeza zakudya akhoza kukhala yosiyanasiyana. Koma kupanga zosankha wovuta kwa tsiku, kumvetsa zomwenso ake kuonda mphamvu.

• B: magalamu 200 oatmeal mu madzi, 1 yogurt ndi zipatso.
• Chakudya: chipatso, monga apulo, manyumwa kapena nthochi yaing'ono.
• Chakudya: nkhuku bere la 100 ga, supuni awiri yophika buckwheat, masamba (nkhaka, tomato, therere).
• Masana akamwe zoziziritsa kukhosi: tchizi ndi zitsamba kapena zipatso.
• Chakudya: nsomba steamed ndi masamba saladi.

Ubwino ndi kuipa

Kudya miyezi 2, monga ena, ali ubwino wake ndi kuipa. Iwo ayenera kuyamba ndi ubwino, chifukwa ali zambiri.

Ubwino kuwerenga zopatsa mphamvu:

• miyezi 2 chakudya si kuchepetsa zosiyanasiyana. Inu mukhoza kudya kebab, kagawo ya mkate, kapena chakudya lapamtima.
• Anthu, palibe kuukira njala.
• Kugwiritsa.
• N'zotheka kuonda kwa nthawi yaitali.
• Zakudya kulibe vuto mwamtheradi thupi.

Kuipa kuwerenga zopatsa mphamvu:

• Tiyenera kuziganizira. Osachepera, bola ngati zakudya calorie ali Sanakumbukire.
• thupi azolowere. Choncho, mlingo tsiku zosowa caloric kusinthidwa kawirikawiri. Mwachitsanzo, lero - 1200 Mawa - 1500, tsiku pambuyo mawa - mu 1100.

Reviews

Mokhudzana ndi chakudya chimenechi, pali mamilioni a ndemanga onse ali positive. Izi kuwonda dongosolo wathandiza nambala yaikulu anthu kuti tichotse makilogalamu wosakondedwayo ndi kupeza mawonekedwe ankafunila.

Kumapeto kwa nkhaniyi tikhoza kunena kuti zakudya kwenikweni si wophatikizidwa ndi Golodova kapena kuzunzika. Mukhoza kuonda kudya, zokoma, yosavuta nthawi yomweyo kuti tisasokoneze moyo wawo.