Kodi Zakudya za Masiku Atatu ndi Chiyani, Zimapangidwa Bwanji? Mndandanda wa Zakudya Zamasiku Atatu

Kodi mukufuna kutsitsa 3 kilos m'masiku atatu okha? Ndiye 3 masiku zakudya njira yabwino kwa inu! 

3 masiku zakudyaZimagwira ntchito pochepetsa kudya kwa calorie ndikuwonjezera kuchuluka kwa metabolic. 3 masiku zakudyaZakudya zomwe zimaphatikizidwa muzakudya zimawonjezera chidwi cha insulin. Izi zimathandiza kuchepetsa kuchuluka kwa shuga m'magazi komanso kupewa kunenepa. 

Koma simungathe kutaya mafuta m'masiku atatu. Mudzachepetsa kulemera kwa madzi. Kuti muchepetse thupi ndikuwonjezera mafuta, muyenera kuchita masewera olimbitsa thupi, kudya bwino, komanso kupuma mokwanira.

Izi zakudya dongosolo mosamalitsa osavomerezeka kwa okalamba, anamwino kapena amayi apakati. 

3 masiku zakudyaPambuyo pazakudya zotsika kwambiri zama calorie kwa masiku atatu, zopatsa mphamvu zopitilira 3 zimatengedwa ndi zakudya zokhazikika kwa masiku anayi. Pamapeto pa nthawi iyi ya masiku 4, kachiwiri 3 masiku zakudya ndiyeno chakudya akhoza anapitiriza ndi yachibadwa zakudya kwa 4 masiku.

Chakudyacho chimakhala ndi mapuloteni ambiri komanso mafuta ochepa, ma carbohydrate ndi ma calories. Zimakhalanso ndi zosakaniza zapadera za zakudya kuti zifulumizitse kagayidwe kake ndikuwotcha mafuta. 

Zimanenedwa kuti chakudyacho chimalola kutaya makilogalamu 4-5 pa sabata ndipo ngati chakudya chikupitirira, mpaka 1 kilos akhoza kutayika mwezi umodzi.

Kodi zakudya zamasiku atatu ndizothandiza pakuchepetsa thupi?

Malinga ndi ndemanga ina, kugwedeza chakudya Zakudya zotsika kwambiri zama calorie, zomwe zimadziwika kuti, zitha kuthandiza kuchepetsa thupi pakanthawi kochepa.

Zakudya zopatsa mphamvu zochepa zimatenga ma calories 800 patsiku. Sizingatheke kuneneratu kuti munthu adzataya kulemera kotani pa chakudya choletsa mlungu umodzi chifukwa kagayidwe kake ndi kosiyana.

Pambuyo potsatira zakudya zochepa zama calorie ochepa, kulemera kotayika kudzabwerera mopitirira muyeso pokhapokha mutapanga ndondomeko yochepetsera thupi.

3 masiku zakudyaMagwero ake sakudziwika. Malinga ndi magwero ena, zakudyazo zidapangidwa ndi akatswiri azakudya omwe amagwira ntchito yankhondo yaku US ngati njira yachangu yothandizira asitikali kuonda. Zikuonekanso kuti chakudyacho chinapangidwa ndi katswiri wa zamalonda osati katswiri wa zakudya.

Pachifukwachi, muyenera kuganizira izi musanapange zakudya ndikusankha ngati muzigwiritsa ntchito mogwirizana ndi zosowa zanu. Ndi bwino kufunafuna uphungu kwa katswiri wa zakudya kapena katswiri wa zakudya.

3 Day Diet List

3 tsiku chakudya dongosoloZimaphatikizapo zakudya zochepa zama calorie. M'masiku atatuwa, musapitirire zomwe zili pamndandandawo, komanso musamadye zokhwasula-khwasula pakati. Mutha kumwa madzi ndi magalasi 1-2 a khofi wakuda kapena tiyi tsiku lonse.

3 tsiku zakudya TSIKU 1

(Zopatsa mphamvu patsiku: 805)

kadzutsa

1 chikho cha tiyi kapena khofi

Theka la manyumwa kapena theka lagalasi la madzi opukutidwa mwatsopano

1 chidutswa cha toast

Supuni 1 ya peanut butter

Chakudya chamadzulo

1 nsomba ya tuna

1 chidutswa cha toast

1 chikho cha tiyi kapena khofi

Chakudya chamadzulo

150 magalamu a nkhuku yophika kapena yokazinga kapena nyama

1 mbale ya nyemba zobiriwira

1 mbale ya kaloti

1 apulo

1 mbale ya vanila ayisikilimu

3 tsiku zakudya TSIKU 2

(Zopatsa mphamvu patsiku: 895) 

kadzutsa

1 chikho cha tiyi kapena khofi

1 mazira owiritsa

1 chidutswa cha toast

theka la nthochi 

Chakudya chamadzulo

Chophimba chaching'ono cha kanyumba tchizi

5 zidutswa za mchere

Chakudya chamadzulo

1 galu wotentha

1 chikho cha broccoli kapena kabichi

1 mbale ya kaloti

theka la nthochi

Hafu mbale ya vanila ayisikilimu

3 tsiku zakudya TSIKU 3

(Zopatsa mphamvu patsiku: 910)

kadzutsa

1 chikho cha tiyi kapena khofi

5 zidutswa za mchere

1 chidutswa cha cheddar tchizi

1 apulo wamng'ono 

Chakudya chamadzulo

1 mazira owiritsa

1 chidutswa cha toast

1 chikho cha tiyi kapena khofi

Chakudya chamadzulo

1 nsomba ya tuna

1 mbale ya kaloti

1 chikho cha kolifulawa kapena masamba obiriwira

1 mbale ya vwende

Hafu mbale ya vanila ayisikilimu

Mndandanda wa Zakudya Zamasamba za Masiku 3

3 masiku zakudyaPalinso mndandanda wa zakudya za anthu omwe amadya zakudya zamasamba ndi zamasamba.

3 tsiku zakudya TSIKU 1

kadzutsa

theka la manyumwa

chidutswa cha toast

Supuni 2 ya peanut batala

1 chikho cha khofi kapena tiyi

Chakudya chamadzulo

theka la avocado

Supuni 2 za hummus

Chigawo cha mkate wopanda ufa

1 chikho cha khofi kapena tiyi

Chakudya chamadzulo

Tofu (mpaka 300 calories)

1 chikho nyemba zobiriwira

theka la nthochi

apulo imodzi yaying'ono

1 chikho cha vanila ayisikilimu (zamasamba angagwiritse ntchito ayisikilimu opanda mkaka)

3 tsiku zakudya TSIKU 2

kadzutsa

Hafu chikho cha nyemba

Chigawo cha mkate wopanda ufa

theka la nthochi

Chakudya chamadzulo

1 chikho chosatsekemera soya, hemp, kapena mkaka wa amondi

theka la avocado

Supuni 2 za hummus

5 zidutswa za mchere

Chakudya chamadzulo

masangweji awiri ang'onoang'ono

1 chikho broccoli

theka chikho cha kaloti

theka la nthochi

½ chikho vanila ayisikilimu (akhoza kukhala wopanda mkaka)

3 tsiku zakudya TSIKU 3

kadzutsa

Chigawo cha tchizi cha cheddar (pafupifupi ma almond 15-20 a vegans)

5 pretzels kapena theka chikho cha couscous kapena quinoa

apulo imodzi yaying'ono

Chakudya chamadzulo

theka la avocado

Supuni 1 za hummus

Chigawo cha mkate wopanda ufa

Chakudya chamadzulo

Theka la galasi la nandolo

theka la nthochi

1 chikho cha vanila ayisikilimu (akhoza kukhala opanda mkaka)

Kodi mungadye zokhwasula-khwasula pakati pa zakudya pazakudya?

3 masiku zakudyaZapangidwa kuti zithandizire kuchepetsa thupi. Ngati mudya, simupeza zotsatira zomwe mukufuna.

Masiku Azakudya (Tsiku 4 - Tsiku 7)

Kuyambira tsiku la 4 mpaka 7, zakudya zopatsa thanzi ziyenera kutengedwa popanda kupitirira malire a tsiku ndi tsiku a 1500 calories. M'masiku anayi awa, thupi lanu lidzatha kupumula ndikuchoka pazakudya zamasiku atatu za calorie yochepa. 

Komabe, apa ndi pamene mudzakonda kudya kwambiri. Kuti mupewe kudya mopitirira muyeso, sungani diary ya calorie kuti mulembe kuchuluka kwa ma calories omwe chakudyacho chili ndi ma calories angati omwe mumadya patsiku. 

Idyani supu, ndiwo zamasamba, nsomba yophika kapena nkhuku, zipatso kapena madzi atsopano. Imwani khofi kapena tiyi popanda shuga, masewera olimbitsa thupi, ndi kugona nthawi zonse kuti mupewe kuwonda.

3 Day Diet Dos ndi Zosachita

Zinthu zoti muchite	Sindikutero
Muyenera kutsatira dongosolo lazakudya kwathunthu. Zakudya zakonzedwa kuti ziwonjezeke kuwonda. Muyenera kukhala okonzeka kukhala ndi njala pang'ono. Muyenera kukhala kutali ndi njala ndi chilakolako chofuna kudya kwambiri.      Zakudya zikatha, muyenera kuchepetsa ma calories anu pafupifupi 1500 calories. Apo ayi, mudzakhalanso ndi kulemera komwe munataya.	Simuyenera kudya pakati pa chakudya. Kupambana kwazakudya kumadalira kutsatira kwanu dongosolo lazakudya monga momwe zafotokozedwera. Kusadya kungasokoneze chakudya chonse. Osadya mopambanitsa. Chepetsani magawo anu ku makulidwe omwe afotokozedwa mu dongosolo. Chakudyacho chidzagwira ntchito ngati mutachita.

Kodi Zakudya Zamasiku Atatu Ndi Zotetezeka komanso Zokhazikika?

Poyambitsa ndondomeko ya zakudya, funso loyamba komanso lodziwika bwino lomwe limabwera m'maganizo ndiloti ndondomeko ya zakudya ndi yotetezeka komanso yokhazikika. 3 masiku zakudyaAkuti athandiza amayi ambiri padziko lonse kuchepetsa thupi.

Zakudya zitha kuonedwa ngati zotetezeka chifukwa chakudya masamba atsopano, zipatso, zakudya zopatsa thanzi komanso zomanga thupi zowonda, koma osakhazikika chifukwa choletsa zopatsa mphamvu zama calorie. Ngati mubwerera ku zizolowezi zomwe munadya kale kapena osachita masewera olimbitsa thupi, mudzapeza kulemera kwa madzi osawotcha mafuta konse.

Ubwino wa Zakudya za Masiku atatu

3 tsiku zakudya Dongosololi lili ndi zabwino zina:

- Phindu loyamba ndi lodziwikiratu ndikuchepetsa thupi. Mutha kutaya makilogalamu 4-5 pa sabata.

- 3 masiku zakudyakumawonjezera kuchuluka kwa metabolic. Izi zikutanthauza kuti mkati mwa sabata thupi lanu lidzadya zopatsa mphamvu zambiri ngakhale mukupumula, zomwe zidzafulumizitsa kutaya mafuta.

- Zitha kukhala ndi zotsatira zofananira ndi thupi. 3 masiku zakudya nthawi zambiri amatsuka thupi monga amanenera kudya zakudya zachilengedwe.

Zotsatira Zazakudya Zamasiku Atatu

Pambuyo pa zakudya zochepa zama calorie, kubwereranso kumadyedwe akale kumatha kubweretsa kunenepa kwambiri. Ngakhale kuti nthawi ya chakudya ndi yochepa, ikhoza kuyambitsa vutoli mwa anthu omwe ali ndi vuto la kudya. Ngati mukumva kufooka kapena kutopa panthawi yazakudya, mukhoza kutenga vitamini yowonjezera.

Chifukwa;

3 masiku zakudyaamalimbikitsa kuchepetsa kudya kwa calorie kwa masiku atatu ndiyeno kudya pafupipafupi kwa masiku anayi otsatira.  3 masiku zakudyaZitha kukhala zothandiza komanso zopanda vuto kugwiritsa ntchito kwakanthawi kochepa, koma pali zoopsa zina pakuzigwiritsa ntchito kwa nthawi yayitali.

Kukhazikitsa ndi kusunga zakudya zopatsa thanzi ndi njira yothandiza kwambiri yochepetsera thupi komanso kuchepetsa thupi pakapita nthawi.