Zakudyazo ndi 20-20. Malamulo a zakudya ndi ndemanga

Njira yokha yomwe mungapezere mapaundi owonjezera ndi kupeza mawonekedwe a maloto anu ndiyo kudya zakudya ndi kuchita masewera olimbitsa thupi. Ndikofunika kupanga pulogalamu yolemetsa yokha payekha, chifukwa palibe njira iliyonse yopezera aliyense. Njira imodzi yochotsera kulemera kwakukulu ndi zakudya 20-20.

Ndi chiyani?

Ambiri odyetsa zakudya amanena kuti kuchotsa kulemera kochepa m'kanthawi kochepa sikutheka, koma chakudya 20-20 chimaphwanya zochitika zonse. Ndikungofuna kudziwa kuti iyi si njira yosavuta, imakhala yoletsera zakudya zambiri ndipo iyenso ikugwirizana ndi iwo omwe akufuna kulemera thupi ndipo amatha kusonkhanitsa zonse zomwe zimapangitsa kuti zikhale zopsereza.

Makamaka kwa masiku 20 chakudya chimenechi chiwerengedwa, 20 makilogalamu pa mwezi, ndipo, moyenera, ngakhale mocheperapo - izi ndi zotsatira zake. Inde, poyang'ana - ndizosangalatsa kuposa zenizeni, komatu, kuyembekezera kuchotsa makilogalamu pafupifupi 20 nthawi yomweyo ndizolimbikitsa kwambiri kwa anthu omwe akuvutika kwambiri.

Zamaloledwa ndi Zoletsedwa

Zakudya 20-20 zimachokera pa kudya zakudya zochepa zomwe zimakhala ndi thanzi labwino. Zakudya zonse sizingosungidwe m'mafuta okha, komanso zimathandizira kuwonongeka kwake. Chinthu chimodzi chofunika kwambiri cha chakudya chimenechi ndi chakuti amakhala ndi mavitamini ndi minerals okwanira kwa thupi la munthu.

Kotero, ndi zinthu zotani zomwe zikulimbikitsidwa kuti zigwiritsidwe ntchito:

1. Kabichi: woyera kapena broccoli.
2. Nkhaka, tomato ndi amadyera.
3. Maapulo.
4. Nyama yophika nkhuku ndi nsomba.
5. Nkhuku mazira.
6. Mchele wa Buckwheat ndi Brown.
7. Mkaka ndi tchizi.
8. Tiyi yaukhondo.

Komabe, nkotheka kuti mupange makasitomala pamodzi pogwiritsira ntchito mankhwala ololedwa. Zakudya zoterozo ndizosiyana kwambiri ndipo sizikusowa zokwera mtengo, zomwe zimapangitsa kuti zakudyazo zifikire kwa omvera ambiri.

Chimene sichikhoza kudyetsedwa:

1. Black tiyi ndi khofi.
2. Zamagulu ndi mchere wambiri ndi shuga.
3. Mkate ndi zakudya zamabotolo.
4. Zakudya zokazinga ndi zokazinga.
5. Zakudya zam'chitini ndi mankhwala ochepa.
6. Chakumwa chauchidakwa ndi carbonated.
7. Zakudya zopatsa mafuta, mayonesi ndi mavitamini.

Kuwononga zonse zomwe zili pamwambazi sizitonthozedwa ngakhale kwa omwe satsatira chakudya, kapena kuchepetsa kuchuluka kwa kuchuluka kwa chakudya chawo cha tsiku ndi tsiku.

Menyu

Mukhoza kupanga masamba nokha, chifukwa zakudya zomwe zimapangitsa kuti thupi likhale lolemera makilogalamu 20 kupatula mwezi zimachokera ku zowonjezereka, komanso kusintha kwa mapuloteni ndi masiku a masamba. Izi zikutanthauza kuti masiku awiri pa zakudya ayenera kukhala chakudya chokhala ndi mapuloteni ambiri, pamene ena awiri ayenera kudya masamba ndi zipatso.

Pa masiku a mapuloteni, muyenera kuphika nkhuku kapena nsomba, kugwiritsira ntchito kanyumba tchizi ndi mkaka, nkhuku mazira, kumwa zakumwa, zopanda mafuta. Ndikofunika kugawa chakudya chonse mu chakudya cha 3-4. Gawo la mapuloteni sayenera kupitirira 200 magalamu panthawi, ndipo chidutswa chimodzi cha mkate wa rye pa chakudya ndi chovomerezeka. Pa nthawi yopuma, chakudya chamasana ndi chakudya chamadzulo, mukhoza kumwa tiyi wobiriwira ndi madzi.

M'masiku a masamba mukhoza kudya masamba, okonzeka ndi owoneka, zipatso ndi tirigu. Mmodzi wa ndiwo zamasamba sayenera kudutsa 300 g.Ndipofunikanso kugawira zakudya zonse za tsiku ndi tsiku kwa chakudya cha 3 kapena 4. Ndiloledwa kudya chidutswa chimodzi cha mkate wa rye ndikuyamba m'mawa ndi kapu ya khofi yolimbikitsa, koma popanda shuga ndi mkaka.

Ndemanga za kuchepa

Ngati mumayesa ndemanga zomwe zatsalira pa intaneti, ndiye kuti ndizo chakudya chamagulu komanso chogwira ntchito, makilogalamu 20 pamwezi, ndithudi, siyense angakhoze kutaya, koma zotsatira zake nthawizina zimaposa zonse zomwe ziyembekezere. Vuto lalikulu kwa anthu ambiri, makamaka omwe amadana nawo moyenera ndi chakudya chimenechi, ndikuti si aliyense amene angathetsetse chilakolako chawo. Mwina musanayambe kulemera, muyenera kukonzekera thupi lanu ndikuchotsa zakudya zoletsedwa ku chakudya chanu cha tsiku ndi tsiku.

Malinga ndi kuchuluka kwa kulemera kwa thupi, zotsatira zake makamaka zimadalira kulemera koyamba kwa thupi. Pamene kuli kotheka, bwino kutaya makilogalamu. Mwa njirayi, ambiri adanena kuti atatha kudya zakudya zowonongeka, chilakolako chimachepa ndipo zokonda za chakudya zimasintha, ndipo kulemera kotayika sikumabwereranso kwathunthu. Komanso, ambiri amakhudzidwa chifukwa chakuti chakudya cha masiku 20 chimatha kubweretsa zotsatira.

Koma ndibwino kukumbukira nthawi yofunikira. Zakudya 20-20 sizimangotanthauza zakudya zokha, komanso zochita za thupi, chifukwa cha kulemera kwake kwa kulemera kungapangitse mnofu wa minofu yambiri, ndipo izi sizingaloledwe.