Momwe Mungapangire Zakudya za Nkhaka, Zimataya Kulemera Kotani?

Nkhaka zakudyaNdi chakudya chachifupi chomwe chimalonjeza kuchepetsa thupi mofulumira. Pali mitundu yambiri yazakudya, koma ambiri amati amataya 7kg m'masiku 7.

Mkhaka Ngakhale ndi chakudya chopatsa thanzi, nkhaka zakudyaKodi mukudabwa ngati zimagwira ntchito, ngati zingathandize kuchepetsa thupi?

m'nkhani "Kodi zakudya za nkhaka zimachepetsa thupi", "zakudya za nkhaka zimataya kulemera kotani", "kuchepetsa thupi ndi nkhaka detox", "kuchepetsa thupi podya nkhaka" ngati "Cucumber diet" Zonse zomwe muyenera kudziwa za izo zidzafotokozedwa. 

Slimming Nkhaka Zakudya

Nkhaka zakudya Ndi zakudya zochepa zochepetsera thupi. Kufikira 7 kilos kumatha kutayika m'masiku 7. 

Chakudyachi chimakhala ndi nkhaka komanso zakudya zokhala ndi mapuloteni ambiri monga mazira, nkhuku, nsomba ndi mtedza.

Pulogalamu yazakudya imalimbikitsa kuti zakudya zambiri zizikhala ndi nkhaka, kotero kuti ngakhale zipatso ndi ndiwo zamasamba ziyenera kukhala zochepa.

Sitikulimbikitsidwa kugwiritsa ntchito masiku oposa 14 chifukwa palibe kusiyana kwa zakudya. Nkhaka zakudyaPalibe maphunziro ochirikiza zonenazi.

Kodi Zakudya za Nkhaka Zimapangidwa Bwanji?

Palibe malamulo okhazikika pazakudya izi kupatula malingaliro oti adye nkhaka pazakudya zambiri. Zakudya zimalimbikitsa kudya nkhaka mukakhala ndi njala.

Lingaliro ndiloti popeza nkhaka zili ndi zopatsa mphamvu zochepa, mutha kudya momwe mukufunira ndikusungabe kuchepa kwa calorie.

Nkhaka zimakhala ndi mapuloteni ochepa, zomwe thupi limafunikira kuti khungu, minofu, ndi mafupa akhale ndi thanzi. Ichi ndichifukwa chake zakudya zimalimbikitsa kuphatikizira nkhaka ndi zakudya zina zokhala ndi mapuloteni.

Komanso, toast mpunga wabulauni Amalimbikitsanso kuwonjezera zakudya zamafuta m'zakudya monga mbatata kapena mbatata.

Kodi Zakudya za Nkhaka Zimakupangitsani Kuwonda?

Nkhaka zakudyaPalibe maphunziro omwe amasanthula mwachindunji Komabe, popeza ndi otsika kwambiri mu ma calories, kuchepa kwa calorie kudzachitika ndipo kuwonda kudzachitika.

Komabe, kuonda kumeneku kudzangochitika masiku 7-14 - kutalika kwa zakudya. Pamene zakudya zachibadwa zimabwezeretsedwa, kusungirako kulemera sikudzachitika ndipo kulemera kwakukulu kwa kulemera kotayika kudzabwezeretsedwa.

Ndikovuta kumamatira ku zakudya zoletsa kwa nthawi yayitali. Ndizotheka kukhalabe ndi zakudya zosavuta kutsatira.

Kusanthula kumodzi kunapeza kuti zakudya zotsika kwambiri zama calorie zosakwana 800 zopatsa mphamvu patsiku sizinali zogwira mtima pakuchepetsa thupi kwanthawi yayitali. Pamene zakudyazo zinali zolemetsa kwambiri, zinkakhala zovuta kuti madokotala azitsatira.

Nkhaka potaziyamu, vitamini C ndi vitamini K Zimapereka zakudya zochepa kwambiri. mapuloteniLilibe mafuta, CHIKWANGWANI, calcium, chitsulo ndi zina zambiri zofunika pa thanzi.

Ngakhale mutawonjezera mapuloteni pazakudya zilizonse, sizingatheke kukwaniritsa zosowa zanu za tsiku ndi tsiku chifukwa cha zakudya zochepa.

Kodi Zoyipa Zazakudya za Nkhaka Ndi Chiyani?

Nkhaka zakudya Mutha kuonda kwakanthawi, koma zovuta zazakudyazo zimaposa mapindu omwe angakhale nawo.

Ndiloletsa kwambiri

Nkhaka zakudya Amaletsa magulu ambiri azakudya ndipo amalimbikitsa kudya nkhaka zokha kwa milungu iwiri.

Chakudyachi sichimangokhala ndi thanzi labwino, komanso chimalimbikitsa makhalidwe oipa omwe angapangitse kuti pakhale ubale wosayenera ndi zakudya, monga kudya kwambiri.

Kafukufuku akuwonetsa kuti kudya mopanda malire ndi mtundu wakudya kosalongosoka komwe kumatha kusokoneza mphamvu yoletsa kudya.

Ngakhale kuti zakudya zimaletsedwa, kudya molakwika kumeneku kumayenderana kwambiri ndi kukula kwa kunenepa kwambiri.

mafuta ochepa komanso mapuloteni

Mkhakaikhoza kukhala gwero labwino lazakudya zikaphatikizidwa ndi zakudya zopatsa thanzi.

Komabe, nkhaka zimakhala ndi zopatsa mphamvu zochepa komanso mapuloteni ndi mafuta, ma macronutrients awiri ofunikira. 300 magalamu a nkhaka amapereka magalamu awiri okha mapuloteni ndi 0.3 magalamu a mafuta.

Mapuloteni ndi ofunikira pa ntchito zambiri m'thupi lathu, monga kupanga ma enzyme ndi mahomoni, kukonza khungu ndi kukula kwa minofu.

Mafuta, kumbali ina, ndi gwero lokhazikika la zopatsa mphamvu, zokhala ndi zopatsa mphamvu 9 pa gramu. Kuphatikiza apo, mafuta, magwiridwe antchito a mitsempha, thanzi laubongo, mavitamini A, D, E, ndi K. mafuta sungunuka mavitaminiNdikofunikira kuti mayamwidwe.

Zakudyazi zimalimbikitsa kugwirizanitsa nkhaka ndi zakudya zokhala ndi mapuloteni ambiri monga nkhuku kapena mazira, zomwe zimapereka mapuloteni ndi mafuta.

Komabe, kafukufuku akuwonetsa kuti mapuloteni amayenera kudyedwa pa chakudya chilichonse kuti athandizire kukonza minofu ndi kukula.

Osakhazikika

Nkhaka zakudya Sizinapangidwe kuti zizitsatiridwa kwa nthawi yayitali kuposa masiku 7-14.

Ndizosakhazikika pakapita nthawi chifukwa zimakhala zochepa kwambiri muzakudya ndipo sizingapereke gwero lathunthu lazakudya.

Mwachitsanzo, nkhaka zakudyaTsiku lililonse limapereka pafupifupi 800 calories. Izi zikuphatikizapo pafupifupi nkhaka zisanu ndi chimodzi, kutumikira nkhuku kapena nsomba, mazira awiri, kapu ya kanyumba tchizi ndi masamba ochepa. Mitundu ina yazakudya imakhala yoletsa kwambiri.

Kuletsa kwambiri ma calorie kungayambitse kuchepa kwa kagayidwe kake pakapita nthawi chifukwa ndi momwe thupi limayankhira ku njala yeniyeni kapena yodziwikiratu.

Zotsatira zake, mumatha kupezanso kulemera komwe munataya, ngakhale mutapitiriza kudya ma calories ochepa kusiyana ndi musanayambe kudya.

Pomaliza, kuletsa zakudya zosiyanasiyana sikosangalatsa kapena kopatsa thanzi. Ngakhale kuli kofunika kuchepetsa zakudya zotsekemera ndi zakudya zina, anthu amakondanso chakudya chifukwa cha kukoma kwake komanso chisangalalo.

Palibe chifukwa chilichonse chochepetsera zakudya zachilengedwe komanso zathanzi monga nsomba, mbewu zonse, masamba ndi zipatso.

Zoyenera Kudya pa Zakudya za Nkhaka?

Nkhaka zakudyaamafuna kudya nkhaka pa chakudya chilichonse komanso zokhwasula-khwasula zambiri. Chifukwa chakuti zakudyazo zimakhala ndi mapuloteni ochepa, amalimbikitsa kuwonjezera gwero la mapuloteni pa chakudya chilichonse.

Pansipa pali mndandanda wa zakudya zomwe zimaloledwa pazakudya za nkhaka:

masamba

Zochepa za tomato, sipinachi, udzu winawake ndi masamba ena

mapuloteni

Nkhuku, ng'ombe yowonda, nsomba, mazira, yogurt, kanyumba tchizi, cheddar tchizi

chakudya

Mpunga wa Brown, mbatata, mkate wa tirigu wonse

mafuta

mafuta

Palibe malangizo omveka bwino a zakumwa, koma mitundu yambiri yazakudya imalimbikitsa zakumwa zotsika kwambiri monga madzi kapena tiyi.

Zakudya Zoyenera Kupewa mu Zakudya za Nkhaka

Nkhaka zakudyaamalimbikitsa kupewa zakudya zina ndikusintha zakudya zambiri ndi nkhaka.

Nkhaka zakudyaMndandanda wa zakudya zomwe siziyenera kudyedwa ndi izi:

Zipatso

Zipatso nthawi zambiri zimadyedwa pang'ono ngati gawo la smoothie kapena chakudya chochepa.

njira zophikira

Ngakhale kuti mapuloteni ochepa kwambiri amaloledwa m'zakudya, kuwotcha kuyenera kukondedwa m'malo mokazinga mapuloteni, chifukwa ndi njira yochepetsera kalori.

zakudya za shuga wambiri

Maswiti ndi zakumwa zotsekemera monga shuga, maswiti ndi soda ziyenera kukhala zochepa.

Nkhaka Zakudya Zitsanzo Menyu

pano nkhaka zakudya Nawu mndandanda wazakudya zamasiku atatu wa:

Tsiku limodzi

Chakudya cham'mawa: Mazira awiri okhala ndi nkhaka ndi zitsamba pambali

Zakudya zokhwasula-khwasula: nkhaka ziwiri

Chakudya chamasana: Nkhaka ndi mandimu ndi yogurt 

Zakudya zokhwasula-khwasula: nkhaka ziwiri

Chakudya chamadzulo: Nkhuku yokazinga ndi nkhaka, pilaf ya mpunga wofiirira

Tsiku limodzi

Chakudya cham'mawa: Nkhaka smoothie (nkhaka blended ndi apulo wobiriwira ndi sipinachi)

Zakudya zokhwasula-khwasula: Nkhaka ndi ma amondi ochepa

Chakudya chamasana: Nkhaka, lalanje ndi magawo angapo a tchizi

Zakudya zokhwasula-khwasula: Tiyi wobiriwira

Chakudya chamadzulo: Nkhaka ndi kanyumba tchizi

Tsiku limodzi

Chakudya cham'mawa: Toast yonse yambewu, nkhaka ndi tchizi

Zakudya zokhwasula-khwasula: nkhaka ziwiri

Chakudya chamasana: Nkhaka ndi tomato ndi mafuta a azitona 

Zakudya zokhwasula-khwasula: apulo imodzi yobiriwira

Chakudya chamadzulo: Salmon yokazinga, nkhaka ndi mbatata yokazinga

M'mitundu yovuta kwambiri yazakudyazi, mutha kudya nkhaka ziwiri pazakudya zilizonse.

Chifukwa;

Nkhaka zakudyaKugwiritsa ntchito mankhwalawa kwa sabata limodzi kumathandiza kuchepetsa thupi. Komabe, kubwereranso ku zakudya zachibadwa kumakhala ndi chiopsezo chobwezeretsa kulemera komwe kunatayika.

Komanso, zakudya zilibe zakudya, zimakhala zolemetsa kwambiri komanso zosakhazikika.

Kuti muchepetse thupi pakapita nthawi yayitali, muyenera kutsatira zakudya zopatsa thanzi, zopatsa thanzi zomwe zimathandizira zakudya zosiyanasiyana ndikupewa zoletsa zopatsa mphamvu zama calorie.