Zakudya Zankhondo 3 Kilos m'masiku atatu - Mungapange Bwanji Zakudya Zankhondo?

Kodi mukufuna kutsitsa 3 kilos m'masiku atatu? Ndiye"zakudya zankhondoMutha kuyesa”!

zakudya zankhondo yemwenso amadziwika kuti zakudya zankhondoCholinga chake ndikuwonjezera kuchuluka kwa metabolic pochepetsa kudya kwa calorie. 

zakudya zankhondoZakudya zomwe zimadyedwa muzakudya zimakulitsa chidwi cha insulin. Izi zimathandizira kuchepetsa kuchuluka kwa glucose m'magazi ndikuchepetsa thupi.

Koma simungathe kutaya mafuta m'masiku atatu. Nthawi zambiri ndi kulemera kwa madzi. Muyenera kuchita masewera olimbitsa thupi kuti muchepetse kulemera kwanu ndi kuyambitsa mafuta.

Mfundo yofunika kuikumbukira ndi mndandanda wa zakudya zankhondo Ndithu osavomerezeka kwa okalamba, anamwino ndi amayi apakati.

Kodi zakudya zankhondo zimachitika bwanji?

Pa chakudya cha msilikali Zakudya zokhala ndi michere yambiri komanso zochepa zama calorie zimadyedwa. Osapitilira ma calories 3 patsiku kwa masiku atatu. Nali tsikulo mndandanda wa zakudya zankhondo…

mndandanda wa zakudya zankhondo

1 tsiku zakudya mndandanda

Mukadzuka m'mawa: Madzi ofunda okonzeka ndi supuni 1 ya uchi ndi madzi a theka la mandimu

Chakudya cham'mawa: Supuni 1 ya peanut batala, 1 chikho cha khofi kapena tiyi, theka la manyumwa, chidutswa chimodzi cha toast

Zakudya zokhwasula-khwasula: 6 amondi, theka la galasi la nkhaka

Chakudya chamasana: 1/2 chikho cha tuna, chidutswa 1 cha toast, ½ chikho cha sipinachi

Zakudya zokhwasula-khwasula: 1 chikho cha tiyi wobiriwira kapena khofi wosatsekemera, 1 cereal biscuit

Chakudya chamadzulo: Nkhuku kapena nsomba, theka la kapu ya nyemba zobiriwira, theka la nthochi, apulo 1, kapu imodzi ya ayisikilimu ya vanila.

• Zakudya zina zomwe zimatha kudyedwa patsiku loyamba

Zipatso: Mavwende, mavwende, lalanje, apulo, kiwi, tangerine.

Masamba: Selari, leek, kabichi, biringanya, katsitsumzukwa, nyemba zobiriwira, sipinachi, broccoli, kaloti, beets, radishes, scallions, nandolo, tomato.

Mapuloteni: Nsomba, chifuwa cha nkhuku, kalulu wowonda, nyama yowonda, nyemba za pinto, nandolo, soya, mphodza.

Mkaka: Mkaka wopanda mafuta ambiri, yogurt yamafuta ochepa, mazira, buttermilk.

Mafuta: Mafuta a azitona, mafuta a azitona, mafuta a linseed.

zakumwa: Zipatso zatsopano ndi madzi amasamba, ayran, zakumwa zoziziritsa kukhosi.

Misuzi: Msuzi wa mpiru, msuzi wotentha.

Zitsamba ndi zonunkhira: Mint, coriander, rosemary, thyme, katsabola, nthangala za fennel, chitowe, mbewu za fenugreek, turmeric ufa, allspice.

• Zomwe simuyenera kudya patsiku 1

Zipatso: mango ndi jackfruit

Mkaka: Mkaka wonse, yoghurt yodzaza mafuta, zonona zamafuta

Mafuta: Mafuta a masamba, batala, margarine, mayonesi

Zakumwa: Zakudya za carbonated, madzi opakidwa, mowa

Misuzi: Ketchup, barbecue sauce, chili sauce

2 tsiku zakudya mndandanda

Mukadzuka m'mawa:Madzi otentha ndi supuni 1 apulo cider viniga anawonjezera

Chakudya cham'mawa: Dzira lophika 1, chidutswa chimodzi cha mkate wa multigrain, theka la nthochi

Zakudya zokhwasula-khwasula: 1 galasi la madzi a karoti, 2 amondi

Chakudya chamasana: Katsitsumzukwa, dzira 1 yophika, 5 pretzels, theka la galasi la kanyumba tchizi

Zakudya zokhwasula-khwasula: 1 chikho cha tiyi wobiriwira kapena khofi wosatsekemera, mabisiketi a multigrain

Chakudya chamadzulo: 2 soseji, 1 galasi la broccoli, theka la galasi la kaloti, nthochi imodzi, kapu imodzi ya ayisikilimu

• Mndandanda wa zakudya zomwe ziyenera kudyedwa ndi zosayenera kudyedwa pa tsiku lachiwiri ndi zofanana ndi tsiku loyamba.

3 tsiku zakudya mndandanda

Mukadzuka m'mawa: Mbeu za Fenugreek zoviikidwa mu kapu imodzi yamadzi 

Chakudya cham'mawa: 1 chidutswa cha cheddar tchizi, 5 pretzels, 1 apulo kakang'ono

Zakudya zokhwasula-khwasula: 4 walnuts, 1 galasi la mkaka wochepa mafuta

Chakudya chamasana: 1 dzira yophika, 1 kagawo wa toast, 1 galasi la supu ya nkhuku

Zakudya zokhwasula-khwasula: 1 chikho cha tiyi wobiriwira kapena khofi wosatsekemera, mabisiketi a multigrain

Chakudya chamadzulo: Hafu ya galasi la tuna wowotcha, galasi imodzi ya sipinachi, theka la nthochi, supuni imodzi ya ayisikilimu ya vanila

• Mndandanda wa zakudya zomwe ziyenera kudyedwa ndi zosayenera kudyedwa pa tsiku lachitatu ndi zofanana ndi masiku awiri ena.

Masiku pambuyo pa tsiku la 3 (tsiku la 4 - tsiku la 7)

• Kuyambira pa tsiku la 3 mpaka la 7, idyani zakudya zopatsa mphamvu zosapitirira 1500 zopatsa mphamvu patsiku. 
• M'masiku anayi awa, thupi lanu lidzapumula ndikuchira pambuyo pa masiku atatu akudya zakudya zopatsa mphamvu zochepa. 
• Masiku ano, thupi limakonda kupitilira malire a calorie. Kuti mupewe kudya kwambiri, sungani diary ya calorie kuti mudziwe kuchuluka kwa ma calories omwe chakudya chanu chili, ndi ma calories angati omwe mumadya patsiku. 
• Sankhani supu, ndiwo zamasamba, nsomba, nkhuku, zipatso kapena timadziti tatsopano. Imwani khofi ndi tiyi popanda shuga. masewera olimbitsa thupi. Muzigona mokwanira.
• otsika kalori zakudya zankhondoosapitirira masiku atatu. 

Kodi zakudya zankhondo ndizokhazikika?

• zakudya zankhondoZafooketsa anthu ambiri padziko lapansi. Dongosolo lazakudyali limawonedwa ngati lotetezeka. Chifukwa masamba atsopano, zipatso, zakudya zopatsa mphamvu komanso zopatsa thanzi zimadyedwa. 
• zakudya zankhondoNthawi ndi masiku atatu okha.
• Koma zakudya zankhondo sizokhazikika. Chifukwa mu masiku atatu mudzataya kwambiri madzi kulemera. 
• Ngati mubwereranso kumadyedwe anu akale, ngati simuchita masewera olimbitsa thupi, mudzayambanso kulemera kwa madzi.

zakudya zankhondomunayesapo chiyani? Mutha kugawana nafe zomwe mwakumana nazo.

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