Zakudya zoyenera kuti kuwonda wamwamuna

Malinga ndi unduna wa zaumoyo, chiwerengero cha amuna ndi kunenepa m'dziko wathu kawiri pa zaka ziwiri zapitazi. Kuchuluka kwa mkulu-kalori chakudya ndipo limapezeka, utachepa zolimbitsa thupi - zinthu zimene zinachititsa kuti kufala zoopsa za matenda atatenga chiwerengero cha ziwerengero Russian ndi US. Madokotala akuchenjeza amaganiza kuti kukhala ndi thanzi labwino lero si yapamwamba kokha, komanso zofunikira. Anthu ambiri bwino, kaya mwamuna kapena mkazi ayenera kukhala kachitidwe kamakono, chotsatira moyo wathanzi. Akatswiri a sayansi amanena kuti zakudya woyenerera kwa amuna kuonda kungathandize kwambiri kuposa akazi. Onenepa zambiri akukamba oimira kugonana mphamvu maganizo kusapeza, ndi chifukwa cha kusadzidalira. Zingakhalenso mavuto kugwirizana ndi oopsa a mtima ndipo ena. Koma kodi kusintha zakudya anu ndimafunso aya? Amadziwika kuti menyu slimming amuna sayenera kukhala wowopsa ndipo katundu chakudya, tsiku calorie chakudya ankadya sangathe upambana 1600-1800 kcal, ndipo kufunika kwa kudya nthawi osachepera 4-5 tsiku chakudya chochepa.

Ndiyenera kusankha wamphamvu kugonana zakudya ndi mmene kuonda popanda njala

Amuna, mosiyana ndi madona, chifukwa cha peculiarities wa kapangidwe ka thupi, zimakhala zosavuta kuonda ndi kovuta kunenepa. termolipoliza njira (mafuta woyaka) tinachokera kwa iwo kudya mokwanira, ndi kutembenuka kwa chakudya mu minofu mafuta wochedwa. Izi zimathandiza kuti iyende kwambiri posankha zakudya zoyenera kuti kuwonda. Kunyumba, amuna zokwanira kuchepetsa zili caloric wa zakudya tsiku peresenti 10-20 kwa thupi kupanga mphamvu anayamba ntchito yake nkhokwe mafuta omwe. Koma ambiri a kugonana mphamvu amakayikira zakudya, kuwerengera mankhwala kuonda ndi mwangwiro wamkazi ntchito yake. Amuna amakonda maphunziro masewera, monga chinthu chachikulu cha kuwonda. Komabe, iwo kuganizira kufunika kwa mphatso zonse za thupi ndi zopatsa mphamvu. kudya thanzi kwa amuna kuonda amalimbikitsa mkulu mlingo wa kagayidwe mu thupi, amene amathandiza kuti bwino kuphwanya mafuta, izo kumathandiza kusunga ndi kulimbitsa minofu. Pafupipafupi kudya chakudya chochepa chakudya n'zotheka osati kumva njala chowawa ndi kuonda kwambiri. Yoyenera kwambiri magetsi dongosolo kwa amuna ndi kuchepa pang'onopang'ono zakudya caloric pamene imodzi kumanga minofu misa kupyolera masewera olimbitsa thupi. The zakudya zothandiza kwambiri kwa kugonana wamphamvu, akatswiri ambiri amakhulupirira kuti mapuloteni.

Mlingo tsiku la mapuloteni, mafuta ndi chakudya kwa slimming amuna

Total caloric wambiri munthu amene anakhala ambiri tsiku pansi mu ofesi kapena pakhomo pa kompyuta, ndi za 1500-1600 kcal, ndi amuna omwe ali ndi yogwira ntchito thupi kapena masewera, chizindikiro ichi akhoza ziwonjezeke kwa 1800-2000 kcal. Zambiri mapuloteni okwanira dera (kuchuluka kwa mapuloteni omwe peresenti 25-30 ya calorie kudya), akhoza imathandizira kagayidwe ndi kuchepetsa caloric zakudya 90-100 kcal patsiku. Okwanira kumwa nyama mapuloteni ndi chiyambi masamba kumathandiza osati kuonda, komanso kuteteza liwiro lake oyimba ngati kulephera kwa chakudya. Yoyenera zakudya zakudya munthu, amene akufuna kuchotsa pogwiritsa owonjezera ndi kukhalabe chifukwa zikuphatikizapo 25% mapuloteni, 15% mafuta ndi 60% pang'onopang'ono, trudnousvoyaemyh chakudya. Ntchito lamulo tsiku mapuloteni (anthu wamba - 1-1.5 ga pa makilogalamu thupi, ndi akatswiri amene mukufuna kusintha ndi mpumulo minofu - 2-2.5 g) timapitiriza mlingo kagayidwe kachakudya, kuchepa kudya ndi kulimbikitsa minofu. Komanso, akumanga minofu misa amathandiza kuwotcha mafuta efficiently ndi kusintha kulemera bwinobwino.

ndi mankhwala muyenera kusankha menyu chiyani?

Mapuloteni zakudya kwa kuwonda ayenera high quality, ndi osachepera kuchuluka kwa nyama mafuta (ng'ombe, chifuwa nkhuku - nkhuku kapena Turkey), nsomba ndi nyanja anthu, mkaka, mazira ndi mtedza. Mafuta okha kubweretsa phindu unsaturated mafuta zidulo (mafuta zidulo). Zokonda zapatsidwa kwa zakudya zakudya mkulu Omega-3 mafuta zidulo: nsomba kunyanja (nsomba, nsomba, nyanja yoimba, sardines, etc.). Komanso, magwero a mafuta zofunika kutumikira monga nyemba, mtedza, mkaka ndi zina. Kuchuluka kwa chakudya pa akatswiri kuwonda kulangiza kuchepetsa, koma kuti achotse michere yofunika. mankhwala awa ndi gwero la mphamvu, kotero kuti chakudya zovuta ayenera m'gulu la zakudya tsiku: zosiyanasiyana monga chimanga, phala (buckwheat ndi oatmeal), rye mkate, bulauni mpunga, uchi. Gwiritsani ntchito bwino mu zoyambirira za tsiku. Chakudya kupewa kuti kuwonda amatchedwa losavuta: woyera mkate ndi mitanda, maswiti, chakumwa chamandimu ndi sodas. Ndi yofanana ndi "kudya" chakudya akatswiri kunyamula mowa. A chakudya chamagulu amuna kuonda ayenera mulibe mowa, vinyo wotsekemera ndi mipanda yolimba kwambiri ndi mowa ku zitini. Okonda kukhala ndi anzanu pa galasi "moyo" thovu nthawi zina kuchitira nokha ku phwando, koma osapitirira 1-2 nthawi sabata.

Mapadi, mavitamini ndi mchere kwambiri

Masamba CHIKWANGWANI, normalizing njira m'mimba mwa thupi, kuyenera kuphatikizapo mu zakudya amuna resets kulemera owonjezera. Iwo calorie-free, koma kupereka kumverera okhalitsa a satiety, Zimachititsa ndondomeko yoyeretsera thupi. Mphamvu kwa anthu kuonda, malinga ndi malangizo, muyenera monga tsiku magalamu 38-40 cha CHIKWANGWANI. Iwo wolemera mbewu unprocessed (buckwheat, mpunga bulauni, ndi tirigu), nyemba (nandolo, nsawawa, khobwe, nyemba), masamba ndi zipatso (peel chomwe CHIKWANGWANI zakudya), mbewu (fulakesi, dzungu ndi mpendadzuwa) ndi mtedza. Atsogoleri zomwe zili CHIKWANGWANI pa 100 ga mankhwala ndi: chinangwa (rye, oat ndi tirigu) - 44 ga; nyemba - 7 15 g; tirigu lonse chakudya - kuchokera 7 mpaka 9 ga, ndipo dzinthu - 8 mpaka 10 ga Kutsindika pa sanali kukhuthala "mphatso za chilengedwe": sipinachi, kale na, burokoli, nkhaka, maapulo wobiriwira ndi zipatso, mavwende, nthuza ndi zina mavitamini ndi mchere kudzakuthandizani kukhutitsa thupi ndi zigawo izi zofunika adzawonjezera mphamvu ndi kupititsa chitetezo chokwanira.

Kukula ndipo chiwerengero cha servings wa madzi

Kuchotsa kulemera owonjezera, muyenera kuchepetsa chakudya. Pakuti amuna phwando kudyera zosaposa 250 ml ya mbale choyamba, 150 ga saladi kapena monga chimanga, 100 ga nsomba kapena nyama. Kalori zokhwasula-khwasula sitiyenera upambana 150-200 kcal. Pamwamba asanu zakudya bwino mwamsanga njala sakhala ndi tchipisi, kudya chakudya ndi makeke, ndi nthochi, chocolate mdima, mtedza, kanyumba tchizi ndi zipatso, sangweji a rye mkate ndi kagawo wa yophika nkhuku m'mawere ndi kagawo ya nkhaka kapena letesi. Ndi buku undershot (kupatula zipatso ndi masamba), avareji 100-200 Mu zakudya moyenerera amuna kufuna kuonda, yofunika kwambiri ndi ankaimba ndi kuchuluka kwa madzi akumwa tsiku. Koyera madzi opanda mpweya ayenera kumwa nthawi ngati n'kotheka, osachepera malita 1,5-2 tsiku. Amathandiza kufulumizitsa kagayidwe, kumapangitsa chimbudzi ndi kuwonjezeka kuchuluka kwa CHIKWANGWANI, bwino ndondomeko ya lipolysis (kuwonongedwa kwa mafuta). madzi mulibe zopatsa mphamvu ndi neutralizes mphamvu ya njala onyenga, pamene munthu ali kwenikweni ludzu. 150-200 ml madzi akumwa kwa chakudya, anthu kuchepetsa kudya kawirikawiri kudya zochepa.

njira kuphika

kudya thanzi kuwonda (kwa amuna) akhoza bungwe kunyumba, katundu otvarivaya, kuwakonzekeretsa banja, mu wophikidwa kapena stewed. Mwa mphatso za chikhalidwe ndi bwino kuti saladi atsopano kapena smoothies, cocktails. Kuchuluka kwa mchere pa ndondomeko ya kulenga zophikira mwaluso zofunika kuchepetsa powonjezera timibulu ake angapo kapena kuchotsa laimu madzi (mandimu), zonunkhira, zouma zitsamba.

Kuthamanga kwa kuwonda

Kuchepetsa kadyedwe caloric zambiri zoyenera ndi kusintha mphamvu kwa anthu kuonda, kuthetsa vuto kulemera owonjezera popanda masewera zovuta. Kuti njira Integrated kuchepetsa voliyumu ya thupi, motsindika akadakwanitsira katundu thupi ndi njira yabwino kwambiri kuonda. Pamene akuchita Zochita kumangitsa minofu, imbaenda ndi kuwonjezeka zolowa wa zopatsa mphamvu ndi moto buku zambiri mafuta. Pa BMI mkulu kapena thupi kuposa makilogalamu 90, ndipo munthu pa zaka 45-50, kukuonetsedwa kuyenda pa matayala kapena kuyenda panja ndi kuthamanga ndikoletsedwa, chifukwa angayambitse kuwonongeka kwa mfundo ndi mawondo. Zomveka, chakudya thanzi kwa kuwonda amuna, akuthamanga ndi katundu pang'onopang'ono kuwonjezeka kwa woyenda pang'onopang'ono a kuthamanga kwa liwiro lochepa kwambiri accustom thupi kulandira ndi khama zopatsa mphamvu, mafuta moto bwino. Zonse mchitidwe zotsatira zopindulitsa pa magawo thupi, matenda a minofu ndi thupi lonse.

Osangalatsa "cubes" kwa atolankhani

Pofuna kukwaniritsa zonse anthu abwino ndi mpumulo wa torso ndi, m'pofunika woyamba wa zonse bungwe zonse, chakudya chabwino kwa kuwonda. Kwa azibambo, alili atolankhani, kawirikawiri kutukula torso pamalo mosabvuta. kayendedwe zimenezi kuwotcha ambiri mwa anthu mtundu wa mafuta - m'mimba. Kugwiritsa 20 zimenezi n'zotheka kuwotcha za 7 zopatsa mphamvu. M'mimba minofu aphunzitsi amalangiza osati kutsegula maulendo atatu pa mlungu, kuwapatsa mpumulo mu tsiku. Pambuyo kubwereza 15-20 kukhala kwa inu chinthu chophweka, muyenera kusokoneza zinthu kuti powonjezera miyeso (dumbbells ndi expander).

Nsonga ku odziwa

Nkofunika kuti chakudya slimming amuna anali odzadza. Izo ziyenera kulimbikitsa anthu, osati polola kuti asamadye. Kudya zakudya zathanzi, munthu ayenera akhalebe amphamvu mphamvu zokwanira, popanda zopatsa mphamvu zopitirira muyeso. Zoletsedwa yokazinga ndi chakudya zokometsera, Nkhaka ndi kusuta nkhumba, masoseji, nyama ndi sausages, mayonesi ndi katundu zam'chitini. M'pofunika kuchepetsa shuga kapena kupatula izo kwa chakudya. Pa kuwonda ndi bwino kuiwala za kuphika ndi Confectionery, kudya chakudya ndi ndiwo zochuluka mchere mkulu-kalori. Muyenera kudya zosiyanasiyana kuti ndondomeko ya kuonda sikulenga diskfomforta. Thupi mofulumira kwambiri wayamba ntchito chakudya chamagulu, zimene zingakuthandizeni osati mosavuta kuonda, komanso nthawi yaitali kukhala zotsatira zake.