Zoposa 11 zathanzi, zomwe zimagwira ntchito mwachangu kwa amuna ndi akazi

Zakudya zabwino zingathandize kuti mukhale ndi thanzi labwino komanso kuti mukhale ndi thanzi labwino komanso lolemera, ndipo palibe chakudya chimodzi chomwe chili ndi zofunikira zonse zomwe thupi limafunikira, koma zakudya zilizonse ziyenera kuphatikizapo zakudya zosiyanasiyana, komanso funso lofunika kwambiri. amakhala chiyani Dieting dongosolo oyenera kuwonda? Tidzadutsa izi mwatsatanetsatane ndi malangizo ofunikira kwambiri kuti tipeze zotsatira zabwino, choncho werengani.

Malangizo musanayambe kutsatira ndondomeko zakudya

Tisanayambe kutsatira zakudya kuti muchepetse thupi, tiyenera kudziwa malangizo awa ndi malangizo kuti zakudya zilizonse zabwino ndi zoyenera kwa inu.

Kutsatira zakudya zowopsa kungakhudze thanzi la m'maganizo

Pali anthu ambiri omwe amadya zakudya zowopsa kwambiri kuti awotche mafuta ochulukirapo m'thupi ndikuwonda, koma zotsatira zoyipa zimatha kuchitika pazidziwitso, kukhazikika, komanso thanzi laubongo. zomwe zili zoyenera pazochitika zomwe zikubwera monga chinkhoswe kapena phwando ndipo muyenera Tsatirani zakudya zowawa kuti muchepetse thupi.

Idyani zakudya zosiyanasiyana, zokongola zokhala ndi michere yambiri

Mukamatsatira ndondomeko ya zakudya, zakudya zonse ziyenera kutengera zakudya zopatsa thanzi, mwachitsanzo, onetsetsani kuti mwapeza 50% ya masamba ndi zipatso, 25% ya mbewu zonse, ndi 25% ya mapuloteni. magalamu patsiku m'dongosolo lazakudya.

Pangani dongosolo musanayambe kudya

Musanagwiritse ntchito zakudyazo, muyenera kupanga dongosolo ndikugula zonse zomwe mukufuna, nthawi yomweyo, muyenera kuchotsa zakudya zonse zosafunikira monga maswiti, zomwe sizingakanidwe.

Idyani chakudya chochepa musanachoke panyumba

Kuti mupeze zotsatira zabwino za zakudya, musamapite kuphwando kapena chochitika kapena kutuluka m'nyumba nthawi zonse mukakhala ndi njala.Idyani saladi kapena yoghurt mwamsanga, zingakuthandizeni kuti musamadye chakudya kunja kwa nyumba zomwe zingakuwonongeni. zimakhudza zakudya.

Sikuti mafuta onse ndi oipa

Khalani omasuka kugwiritsa ntchito mkaka wokhala ndi mafuta ambiri (ine ndekha ndimalimbikitsa yoghurt ndi mkaka wodzaza ndi madzi a mandimu), mafuta osadzaza ndi abwino komanso athanzi, ndipo atha kukuthandizani ndikukupatsani mphamvu, komabe, musapitirire. ngakhale mafuta abwino.

Zakudya kwa masiku atatu

Komabe, ntchito yochepetsa thupi m'masiku atatu ingawoneke yovuta, koma zakudya zimatha kutsatiridwa zomwe zimathandizira kuchepetsa thupi m'masiku atatu okha, ndipo kuti mupeze izi, muyenera kudzipereka kuti muchepetse kudya kwamafuta ochepa komanso ( unsaturated) mafuta, ndi kuchita masewera olimbitsa thupi tsiku lililonse.

Monga tafotokozera pamwambapa, kuonda mu nthawi yochepa kungakhale koyenera kupita ku phwando laukwati ndipo muyenera kuvala chovala cha chochitika ichi, ndipo tidzaphunzira m'mizere yotsatirayi za zakudya zabwino kwa masiku atatu, zomwe zingathe kukwaniritsa zotsatira zodabwitsa. , koma ziyenera kutsatiridwa.

Tsiku loyamba

• chakudya cham'mawa: 1/2 manyumwa, tositi yambewu yonse, supuni 2 za batala wa mtedza, ndi kapu ya khofi.
• Chakudya: 1/2 chikho cha tuna, 1 toast, ndi kapu ya khofi kapena tiyi wobiriwira.
• اkwa chakudya chamadzulo: Kagawo kakang'ono ka nyama kapena nkhuku, kapu ya nyemba zobiriwira, nthochi yaing'ono ndi apulo yaying'ono.

MALANGIZO: Chipatso chiyenera kudyedwa pasanathe maola awiri mutatha kudya.

tsiku lachiwiri

• chakudya cham'mawa: Dzira limodzi, tositi imodzi, nthochi imodzi, ndi kapu kakang'ono ka khofi.
• Chakudya: Kapu ya tchizi ya famu, dzira lophika, ndi toast 1.
• chakudya chamadzulo: 2 nkhuku kapena nyama kofta, kapu ya burokoli, theka la nthochi, ndi theka la chikho cha vanila ayisikilimu.

tsiku lachitatu

• chakudya cham'mawa: Chigawo cha tchizi cha cheddar, tositi 1, apulo yaying'ono, ndi kapu ya khofi.
• اza chakudya: Dzira lophika kapena omelet, kagawo kakang'ono ka toast.
• chakudya chamadzulo: Kapu ya tuna, theka la nthochi, kapu ya ayisikilimu ya vanila.

Kutsatira zakudyazi kumakuthandizani kuti muchepetse kunenepa mkati mwa masiku atatu, kuganizira kudya zipatso maola awiri mutatha kudya (monga chotupitsa), komanso osawonjezera shuga ku khofi kapena pang'ono.

mlungu ndi mlungu zakudya regimens

Pali zakudya zina zomwe zimathandiza kuchepetsa thupi mpaka 3 kilos mu sabata imodzi, ndipo ndakusankhani zakudya zomwe zimakulolani kudya zakudya zosiyanasiyana komanso nthawi yomweyo zimathandiza kuwotcha mafuta mofulumira kuposa zakudya zina zilizonse, izi. Zakudya zomwe zimatchedwa General GM Motors zidagwiritsidwa ntchito kwa ogwira ntchito ku General Motors mu 1985, ndipo zakudya izi zidapangidwa ndi US department of Agriculture, ndi Johns Hopkins Research Center, zakudya izi zimathandiza:

• Kuonda pakati pa 3-6 kg mu sabata imodzi yokha.
• Kuchotsa poizoni m'thupi.
• Kuwongolera kagayidwe kachakudya.
• Limbikitsani mphamvu ya thupi kuwotcha mafuta.

Nayi zakudya za General Motors kuti muchepetse thupi kwa sabata.

Tsiku loyamba

• chakudya cham'mawa: Mbale wa zipatso ndi sitiroberi.
• Zakudya zokhwasula-khwasula: 1 peyala.
• chakudya chamasana: ndi Apple.
• Zakudya zokhwasula-khwasula: Mbale ya chivwende.
• chakudya chamadzulo: lalanje.
• Zakudya zokhwasula-khwasula: Mbale wa magawo a cantaloupe.

tsiku lachiwiri

• chakudya cham'mawa: Mbale yaing'ono ya mbatata yophika.
• Zakudya zokhwasula-khwasula: Kaloti kakang'ono kakaloti kamwana.
• chakudya chamasana: Mutu wa broccoli, maluwa ena amadulidwa ndikuwotchedwa.
• Zokhwasula-khwasulaMsuzi wa tomato wa chitumbuwa.
• chakudya chamadzulo: 5 katsitsumzukwa ndi mbale ya watercress.
• Zakudya zokhwasula-khwasula: 1/3 wa nkhaka imodzi.

tsiku lachitatu

• chakudya cham'mawa: 1 apulo.
• Zakudya zokhwasula-khwasula: Mbale yaing'ono ya tomato yamatcheri.
• chakudya chamasana: Mbale ya sipinachi yotentha ndi nkhaka ndi phwetekere.
• Zakudya zokhwasula-khwasula: lalanje.
• chakudya chamadzulo: Mbale yaing'ono ya kale, sitiroberi ndi avocado.
• Zakudya zokhwasula-khwasula: Mbale wosakaniza raspberries ndi strawberries.

tsiku lachinayi

• chakudya cham'mawa: 2 nthochi zazikulu kuchokera mu kapu ya yogurt.
• chakudya chamasana: 2 nthochi zazikulu, kapu ya mkaka.
• chakudya chamadzulo: 2 nthochi zazikulu ndi kapu ya mkaka.

Tsiku lachisanu

• chakudya cham'mawa: 3 mbewu za tomato (apa tikutanthauza tomato wamba, osati chitumbuwa).
• chakudya chamasana: 280 magalamu a ng'ombe ndi tomato mmodzi.
• chakudya chamadzulo: 280 magalamu a nsomba ya tilapia ndi 2 tomato.

tsiku lachisanu ndi chimodzi

• chakudya cham'mawa: 1/2 chikho cha avocado.
• chakudya chamasana: 280 magalamu a nkhuku yokazinga bere ndi katsitsumzukwa ndi chitumbuwa tomato.
• chakudya chamadzulo: 280 magalamu a nsomba zophikidwa mu uvuni, kale ndi Brussels zikumera.

tsiku lachisanu ndi chiwiri

• chakudya cham'mawa: Mbale yaing'ono ya mpunga wa bulauni (basmati ingagwiritsidwe ntchito) ndi chidutswa cha chivwende.
• chakudya chamasana: Mbale yaing'ono ya mpunga wofiirira ndi broccoli ndi kapu ya madzi achilengedwe a zipatso.
• chakudya chamadzulo: Mbale yaing'ono ya mpunga wofiira ndi masamba osakaniza.

Zodziwika: Tidzawona muzakudya izi kuti zimayamba ndi kudya masamba ndi zipatso zambiri, ndiyeno kudya zakudya zomanga thupi zambiri, ndipo ndikulangiza omwe akufuna kuchepetsa thupi mkati mwa sabata imodzi kuti agwiritse ntchito dongosololi, chifukwa ndi zakudya zoyenera kuyesera. .

Zakudya zovuta kwa sabata zimatsimikiziridwa

Kuonda ndi loto la anthu ambiri, ndipo akufunafuna njira yabwino yodyera kuti apeze zotsatira zofulumira, ndipo ndizotheka kutsatira zakudya kwa sabata kuti muchepetse thupi, ndipo ndizotheka kutaya pafupifupi 3 kg kapena kuposa. .
Nayi njira yabwino kwambiri yotsatirira kudya kwapang'onopang'ono kwa sabata.

1- Idyani masamba ndi zipatso zambiri

Pankhani ya kutsatira zakudya zovuta kwa masiku 7 kuti muchepetse thupi, mungafunike kudya masamba ndi zipatso zambiri, mukadya zakudya izi zimathandizira kuchotsa mafuta ochulukirapo, kudzaza m'mimba komanso kukhuta, komanso masamba ndi zipatso zabwino kwambiri pazakudya ndi izi:

• tomato
• burokoli
• Kale ndi masamba onse obiriwira masamba
• Chivwende, cantaloupe ndi cantaloupe
• Yankho
• Nthochi ndi lalanje
• Raspberries ndi strawberries
• Apple ndi pichesi

2- Idyani zakudya zopatsa thanzi komanso zopepuka

Chinthu chofunika kwambiri potsatira zakudya kuti muchepetse thupi ndikudya zakudya zopepuka kuwonjezera pa zakudya zazikulu, mukhoza kudya mtedza kapena oatmeal ndi yogurt kapena zipatso, pogwiritsa ntchito njirayi mukhoza kutaya thupi mkati mwa sabata imodzi.

3- Kuchita masewera olimbitsa thupi ndi gawo lazakudya

Kuchita masewera olimbitsa thupi ndikofunikira komanso kofunikira kuti zakudya zilizonse zichepetse thupi.Kuchita masewera olimbitsa thupi kuti muwotche mafuta kungathandize kutaya thupi m'masiku 7. Zochita izi zomwe zimathandiza kuchepetsa thupi zitha kuchitika monga:

• kulumpha chingwe Gwiritsani ntchito chingwe ndikudumpha kwa mphindi zisanu, kenaka mupume, ndipo mubwererenso kawiri motsatizana.
• kusambira: Amathandizira kuwotcha ma calories 500 mu gawo limodzi la mphindi 45.
• اza kuthamanga: Chimodzi mwazochita zolimbitsa thupi kwambiri muzakudya zowawa zomwe zimathandiza kuwotcha zopatsa mphamvu zambiri kuposa masewera ena aliwonse.

4- Gonani bwino

Kugona n'kofunika kwambiri tikaganizira za kudya bwino, kuwonjezera pa kugona ndi kupuma kwa mphindi 30 pa tsiku, kugona bwino kumathandiza kusintha kagayidwe kachakudya ndi kuonda mu nthawi yochepa.

Zakudya kuti muchepetse 15 kg

Ulendo wolemetsa umafuna kusintha kwakukulu ndi zakudya zokhwima.Pali zakudya zochepetsera makilogalamu 15. Anthu ambiri otchuka padziko lonse atsatira zakudya izi.

Zakudya za keto kuti muchepetse thupi

Zakudya za ketogenic, zomwe zimadziwika kuti zakudya za keto, zingagwiritsidwe ntchito kwa nthawi ya masabata a 4 kuti athetse kulemera kwakukulu, koma sikuvomerezeka kutsatira zakudya izi kwa nthawi yaitali, chifukwa keto imaphatikizapo kudya mafuta ambiri, kudya. Mapuloteni ochepa komanso ma carbohydrate ochepa, chifukwa salola kuti mutha kudya magalamu 4-5 a chakudya patsiku kudzera muzakudya zowuma, komabe, zakudya za keto ndizothandiza pakuchepetsa thupi kuposa 15 kg. nthawi yochepa, ndipo zotsatirazi ndi zakudya za keto zomwe zingatsatidwe pazakudya:

• chakudya cham'mawa: 3 mazira, 50 magalamu a tchizi, 6 zidutswa za amondi kapena walnuts.
• chakudya chamasana: 200 magalamu a nkhuku, 50 magalamu a tchizi ndi mbale yaing'ono ya saladi.
• Chakudya chamadzulo: 100 magalamu a nsomba yokazinga ndi batala kapena kokonati mafuta.
• Chakudya cham'mbuyo pambuyo polimbitsa thupi: Peanut Butter.
• chakudya chamadzulo: 100 magalamu a nsomba ndi avocado.
• Imwani madzi osachepera 4-5 malita patsiku.

Mwezi umodzi kuwonda kudya pulogalamu

Kodi mukuyang'ana zakudya zabwino kwambiri zochepetsera thupi? Zonse zomwe muyenera kuchita ndikutsatira ndondomeko ya zakudya izi moyenera kwa mwezi umodzi kuti muchepetse thupi, ndipo ziyenera kuganiziridwa kuti palibe chakudya chimodzi chomwe chimapereka ma calories onse ndi zakudya zomwe thupi likufunikira kuti likhale ndi thanzi labwino; Pachifukwa ichi, tikulimbikitsidwa kutsatira zakudya zopatsa thanzi zomwe zimakhala ndi zakudya zambiri monga mapuloteni ndi mafuta, pamodzi ndi mavitamini, mchere komanso kuchuluka kwa chakudya.

Pano pali ndondomeko ya zakudya zochepetsera thupi, ndipo ndondomeko yotsatirayi ndi ya mlungu umodzi ndipo ingagwiritsidwe ntchito kwa mwezi umodzi ndi zakudya zosiyanasiyana, ndikudzipereka kuzitsatira monga momwe zimakhalira kuti zifike kulemera komwe mukufuna.

Tsiku loyamba

• Sikisi koloko m'mawa: kapu yamadzi a nkhaka.
• 25 koloko: phala la oatmeal ndi XNUMXg ya mtedza.
• 100:XNUMX masana: Greek yogati (XNUMX magalamu).
• XNUMX:XNUMX pm: saladi yamasamba osakaniza - theka la ola kenako idyani chidutswa cha nkhuku yokazinga.
• XNUMX koloko madzulo: chikho cha zipatso ndi kapu ya curd.
• Pa theka lachisanu madzulo madzulo: kapu ya tiyi wopanda shuga, ndi kuwonjezera mkaka pang'ono.
• XNUMX:XNUMX pm: Saladi ya masamba osakanizidwa.
• XNUMX koloko masana: yogurt yachi Greek kapena kapu ya curd.tsiku lachiwiri
• Pa hafu pasiti sikisi m'mawa, kapu ya nkhaka madzi.
• 2 am: Zosakaniza zosakaniza ndi mazira awiri.
• 100 koloko: XNUMX magalamu a Greek yogurt.
• 10:1 pm: saladi yamasamba osakanikirana, pakatha mphindi XNUMX idyani mbale yaying'ono ya mphodza ndi curry ndi chili ndi chidutswa chimodzi cha toast yofiirira.
• XNUMX koloko: apulo kakang'ono ndi kapu ya curd.
• XNUMX:XNUMX pm: khofi ndi mkaka wopanda shuga (kapu yaing'ono).
• XNUMX:XNUMX p.m.: Saladi ya masamba osakanizidwa.
• XNUMX:XNUMX p.m.: Zamasamba zophikidwa ndi chidutswa cha salimoni.

tsiku lachitatu

• Hafu chisanu ndi chimodzi: kapu ya madzi nkhaka.
• XNUMX koloko: kapu ya yogurt ndi chidutswa cha toast.
• 6 koloko masana: XNUMX mbewu za mtedza.
• 10:XNUMX pm: Saladi yamasamba osakanizidwa, pakatha mphindi XNUMX idyani masamba okazinga ndi nkhuku yowotcha.
• XNUMX koloko: nthochi yaing'ono yokhala ndi kapu ya curd.
• XNUMX:XNUMX: Kapu ya tiyi yokhala ndi mkaka.
• XNUMX:XNUMX p.m.: Saladi ya masamba osakanizidwa.
• 2 koloko madzulo: theka la chikho cha nandolo yophika ndi chili ndi supuni XNUMX za mpunga.

tsiku lachinayi

• Hafu chisanu ndi chimodzi: kapu ya madzi nkhaka.
• XNUMX koloko: Yoguti ndi mtedza ndi zipatso (pafupifupi theka la chikho).
• XNUMX koloko: omelet ndi chidutswa cha toast.
• XNUMXpm: Saladi yamasamba osakanizidwa - kutsatiridwa ndi kapu ya nandolo kapena nyemba.
• XNUMX koloko: lalanje ndi kapu ya curd.
• XNUMX:XNUMX: khofi ndi mkaka wopanda shuga.
• XNUMX:XNUMX p.m.: Saladi ya masamba osakanizidwa.
• 2 koloko: chidutswa cha nkhuku ndi supuni XNUMX za mpunga wa basmati.

Tsiku lachisanu

• Hafu chisanu ndi chimodzi: kapu ya madzi nkhaka.
• 1 koloko: XNUMX yophika dzira, toast ndi masamba.
• 100 koloko: XNUMX magalamu a mkaka.
• Ola lachiwiri: Saladi ya masamba osakaniza, kenaka ndi kagawo ka nyama yokazinga ndi zitsamba ndi supuni ziwiri za mpunga.
• XNUMX koloko masana: kapu ya papaya ndi kapu ya mkaka wowawa.
• XNUMX:XNUMX pm: kapu ya tiyi ndi mkaka wopanda shuga.
• XNUMX koloko: Saladi ya masamba osakanizidwa.
• XNUMX koloko: Yoguti ndi mtedza ndi zipatso.

tsiku lachisanu ndi chimodzi

• Hafu chisanu ndi chimodzi: kapu ya madzi nkhaka.
• XNUMX koloko: dzira lophika ndi kotala la mbuzi.
• 100 koloko: XNUMX magalamu a yogurt.
• Ola lachiwiri: Saladi ya masamba osakaniza, chidutswa cha nsomba yowotcha kapena nyama ya ng'ombe, ndi supuni ziwiri za mpunga.
• XNUMX koloko masana: kapu ya zipatso ndi kapu ya yoghuti.
• XNUMX:XNUMX pm: khofi ndi mkaka wopanda shuga.
• XNUMX:XNUMX p.m.: Zosakaniza zamasamba.
• XNUMX koloko: kapu ya nandolo yophika ndi chili kapena curry.

tsiku lachisanu ndi chiwiri

• Hafu chisanu ndi chimodzi: kapu ya madzi nkhaka.
• XNUMX koloko: Msuzi wa mphodza ndi anyezi ndi tsabola, ndi gawo limodzi mwa magawo anayi a buledi.
• 100 koloko: XNUMX magalamu a mkaka.
• Ola lachiwiri: Saladi ya masamba osakaniza.
• Ola lachiwiri: chidutswa cha nyama yowotcha ndi mpunga wa basmati wotentha.
• XNUMX koloko masana: apulo wamng'ono ndi kapu ya curd.
• XNUMX:XNUMX pm: tiyi ndi mkaka wopanda shuga.
• XNUMX:XNUMX pm: saladi yamasamba.
• XNUMX koloko: Greek yogurt kapena yogurt wamba ndi mtedza ndi zipatso.

Kupatula pulogalamu yazakudya iyi, muyenera kutsatira malangizo awa kuti muchepetse thupi:

1. Idyani 5-6 pa tsiku: M'malo mwa 3 chakudya chachikulu, yesani kugawa zakudya monga tafotokozera pamwambapa tsiku lonse; Kudya zakudya zing'onozing'ono, koma chakudya choposa 5, kumalepheretsa acidity ndi kutupa, komanso kumathandiza kudzaza m'mimba popanda kumva njala.
2. Idyani chakudya chamadzulo: Ngakhale chakudya chamadzulo mu pulogalamu ya chakudya chimakhala 8 ndi XNUMX madzulo, ndikupangira kuti mudye chakudya chamadzulo isanakwane XNUMX madzulo.
3. Imwani madzi ambiri: Kumwa magalasi 6-8 amadzi tsiku lililonse kumathandiza kuchepetsa thupi.
4. Idyani fiber yambiri: Munthu amafunikira zosachepera magalamu 15 a CHIKWANGWANI patsiku, chifukwa amathandizira chimbudzi ndi thanzi la mtima, kuwonjezera pakuonda.
   Oats, mphodza, flaxseeds, maapulo, ndi broccoli ndi zina mwazinthu zodabwitsa za fiber.

Zakudya zama calorie

Poyesera kuchepetsa thupi, ndikofunikira kuchepetsa zopatsa mphamvu, mwina mwa kudya zakudya zochepa kapena kuchita masewera olimbitsa thupi kuti muwotche.
Ambiri amasankha zakudya zopatsa mphamvu zomwe zili ndi 1500 zopatsa mphamvu muzakudya zanu, koma tisanalankhule za zakudya izi, tiyenera choyamba kuti kuchuluka kwa zopatsa mphamvu kumadalira zinthu zambiri monga zolimbitsa thupi zomwe zimachitidwa ndi munthu, jenda, zaka, kunenepa kwambiri. Zakudya zotsatirazi ziyenera kuphatikizidwa muzakudya zopatsa thanzi:

• اZamasamba osakhuthala: Watercress, sipinachi, broccoli, kolifulawa, bowa, tomato, ndi kale.
• zipatso: Zipatso, maapulo, mapeyala, zipatso za citrus, mavwende, mphesa, ndi sitiroberi.
• Masamba okhuthala: Mbatata, nandolo, mbatata, sikwashi, nthochi ndi sikwashi.
• اZa nsomba ndi nsomba: Salmon, oyster, shrimp, sardines, ndi mackerel.
• mazira: Idyani dzira lonse, chifukwa choyeracho chili ndi zakudya zambiri kuposa yolk.
• Magwero a mapuloteni a zomera: Tofu, tempeh, vegan protein powder.
  Nkhuku ndi nyama: Nkhuku, turkey, ng'ombe, mwanawankhosa.
• Njere zonse: Oats, mpunga wofiira, quinoa, bulgur, ndi balere.
• Zamasamba: Nkhuku, nyemba, mphodza (mitundu yonse).
• mafuta abwino Avocado, mafuta a azitona, kokonati wosatsekemera, mafuta a avocado, mafuta a kokonati.
• Zamkaka: Yogurt yokhala ndi mafuta ambiri kapena theka-mafuta, kefir ndi tchizi chamafuta ambiri.
• اKwa mbewu ndi mtedza: Maamondi, mtedza wa makadamia, njere za dzungu, njere za fulakisi, mpendadzuwa, batala wa mtedza, ndi tahini.
• Mkaka wamasamba wopanda shuga: Kokonati, amondi, cashew ndi mkaka wa hemp.
• zonunkhira: Turmeric, adyo, thyme, tsabola wa cayenne, tsabola wakuda, ndi rosemary.
• kuvala(zakudya za saladi): apulo cider viniga, madzi a mandimu, ufa wa adyo, ndi mpiru.
• Zakumwa Zero Kalori: Madzi: khofi, tiyi wobiriwira, madzi othwanima.

Onetsetsani kuti mumadya zakudya zokhala ndi ulusi wambiri komanso zopatsa thanzi pazakudya zilizonse.Zakudya zonse zomwe tatchulazi zimasankhidwa kuchokera kugulu lililonse lophatikiza zomanga thupi, fiber, masamba osakhuthala komanso owuma (pang'ono pang'ono). Tsatirani zakudya zama calorie ndikudya zakudya zazikulu zitatu, komanso zokhwasula-khwasula 3 patsiku, zingathandize kuchepetsa thupi.

Zakudya zoyamwitsa tsiku lililonse kilo

Amayi ena oyamwitsa amakhulupirira kuti kuyamwitsa kumathandiza kuchepetsa thupi pambuyo pobereka, ngakhale kuyamwitsa kumatha kutentha ma calories ambiri, komanso muyenera kudya pafupifupi 500 zopatsa mphamvu zowonjezera tsiku lililonse.

Funso ndiloti, ndi zakudya zotani zoyenera kwa mayi woyamwitsa yemwe angathe kuchepetsa thupi pamene akuonetsetsa kuti mwanayo akupeza zakudya zofunikira pa thanzi lake? Tidzaphunzira za zimenezi m’mizere yotsatirayi.

1- Imwani magalasi 8 amadzi tsiku lililonse

Kumwa madzi ambiri tsiku lililonse ndi chinthu chabwino kwambiri kuti mayi woyamwitsa achepetse thupi. Monga madzi amathandiza kuchotsa kunenepa kwambiri, amawongolera kutentha kwa thupi, ndi kupanga mkaka wochuluka panthawi yoyamwitsa, kuwonjezera pa madziwo amathandiza kudzaza m'mimba ndi kupewa kudya kwambiri. kilogalamu tsiku lililonse:

• Imwani kapu m'mawa mukangodzuka.
• Imwani makapu 2 theka la ola musanadye chakudya chamasana, komanso musanadye.
• Dzazani botolo la madzi powonjezera madontho angapo a mandimu ndikumwa tsiku lonse.

2- Idyani zakudya zopatsa thanzi kuti muchepetse thupi mukamayamwitsa

Kuti muzitsatira zakudya zabwino ndi zathanzi kwa mayi woyamwitsa, choyamba muyenera kuonetsetsa kuti mumapeza zopatsa mphamvu zokwanira chifukwa pali zoyaka zambiri monga tanena kale panthawi yoyamwitsa, ndipo mukamachita masewera olimbitsa thupi ndi kuchepetsa zopatsa mphamvu, mavuto azaumoyo adzachitika, mayi woyamwitsa ayenera kudya chiwerengero choyenera cha zopatsa mphamvu.

Muyenera kuwonjezera 300-500 zopatsa mphamvu tsiku lililonse pazakudya zanu, kubweretsa kuchuluka kwa tsiku ndi tsiku pakati pa 2200-2500 zopatsa mphamvu.

• Zipatso ndi ndiwo zamasamba monga nthochi, malalanje, zipatso, sitiroberi, sipinachi, broccoli, kale ndi nkhaka.Kaloti kapena maapulo amathanso kudyedwa ngati chokhwasula-khwasula.
• Zakudya zomanga thupi monga nkhuku yowotcha, nyama yowonda, ndi nsomba.
• Mafuta athanzi Ndikofunikira kudya mafuta abwino panthawi yoyamwitsa ndi kudya, mwachitsanzo, amondi, walnuts, mbewu za chia, mbewu za hemp, quinoa, mafuta a azitona, mapeyala ndi mafuta a avocado.

3- Kuchita masewera olimbitsa thupi

Kuti muchepetse thupi panthawi ya lactation, mudzafunikanso kuchita masewera olimbitsa thupi kuwonjezera pa zakudya zanu, podziwa kuti kudya zakudya zolimbitsa thupi komanso kuchita masewera olimbitsa thupi kwambiri kungakhudze kupanga mkaka wathanzi kwa amayi oyamwitsa. Choncho samalani ndi izi.
Zochita za Postpartum zitha kugawidwa m'magawo awiri:

• Zochita zamtima
• Kukweza zolemera

Izi ziyenera kuchitidwa moyenera.

4- Pewani kudya mwachangu

Ngakhale kutsatira zakudya kuti muchepetse thupi panthawi ya lactation, chinthu chimodzi chofunikira chiyenera kuganiziridwa: kupanga mkaka wa m'mawere; Choncho, cholinga chanu choyamba chiyenera kukhala kupereka mkaka wofunikira kwa mwana wanu, kenako kutsatira zakudya zabwino komanso zathanzi kuti muchepetse thupi.

Zakudya za Sally Fouad panokha

Ngati mukufuna kuchepetsa thupi moyenera komanso motetezeka, muyenera kutsatira zakudya za Sally Fouad, zomwe zimadalira kudya zakudya zathanzi zambiri.

• Imwani kapu yamadzi ofunda omwe madontho angapo a madzi a mandimu ndi uchi amawonjezeredwa mutangodzuka ndi mphindi 30 musanadye chakudya cham'mawa.
• Chakudya cham'mawa, idyani dzira lowiritsa ndi chidutswa cha tchizi chamafuta ambiri ndi gawo limodzi mwa magawo anayi a buledi wofiirira, ndi masamba amtundu uliwonse monga nkhaka kapena letesi.
• Kudya mbale ya sing'anga ya saladi yokhala ndi letesi, watercress, nkhaka, tomato ndi mandimu, ndi kuwonjezera mafuta a azitona (theka la supuni ya tiyi), ndi mbale yaing'ono ya supu ya masamba ndi nkhuku popanda kuwonjezera mbatata, ndi kotala la toasted. mkate kapena spoons 3 za mpunga wa basmati.
• Kudya zipatso zamtundu uliwonse.
• Chakudya chamadzulo, mbale ya saladi yokhala ndi tomato (chipatso chaching'ono), nkhaka, ndi watercress, ndikuwonjezera chidutswa cha tchizi.

Zakudya zoyamwitsa Sally Fouad

Kuyamwitsa kungakuthandizeni kuchepetsa thupi pambuyo pa mimba.
Mayi woyamwitsa amataya makilogalamu oposa 300 patsiku pamene akuyamwitsa.
Pali zakudya za amayi oyamwitsa kuchokera ku Sally Fouad zomwe zitha kutsatiridwa kuti muchepetse thupi.

1. اMudzadya ma carbohydrate ochepa: Kuchepetsa kudya kwa carbohydrate kungathandize kuchepetsa thupi mwachangu poyamwitsa.
2. Kuchita masewera olimbitsa thupi: Mayi akabereka, amafunikira kuchita masewera olimbitsa thupi pang'ono kuti achepetse thupi. Chifukwa chake, Sally Fouad akulimbikitsa kuti muzichita masewera olimbitsa thupi pang'ono monga kuyenda ndi kuthamanga, bola ngati izi zichitika pang'onopang'ono.
3. Osapewa chakudya chilichonse: Azimayi ena oyamwitsa amadumpha chakudya pokhulupirira kuti izi ziwathandiza kuchepetsa thupi, makamaka, kudumpha chakudya cham'mawa kapena chamasana kumachepetsa kagayidwe kanu kagayidwe, kumakupangitsani kutaya mphamvu ndi kutentha ma calories ambiri.
4. Idyani fiber zambiri monga chokhwasula-khwasula: Kudya maapulo, oats, malalanje, masamba obiriwira masamba, nkhaka, ndi zina zotero. Zakudya izi zokhala ndi fiber zingathandize kudzaza m'mimba, choncho njira yabwino ndikudya pakati pa zakudya zazikulu za zakudya panthawi ya lactation.

Zakudya zochepetsera thupi kwa amuna

Zimadziwika kuti amuna ali ndi minofu yambiri kuposa akazi, ndipo chifukwa cha izi, amataya zopatsa mphamvu zambiri patsiku.Kuonda nthawi zambiri kumachitika mwachangu kuposa akazi, komabe, amuna angafunike zakudya zabwino kuti achepetse thupi, apa pali zakudya izi.

Kudya kuchuluka kwa mapuloteni

Zakudya zabwino kwambiri zochepetsera thupi mwa amuna ndizosankha zomwe zimamuthandiza kuti azimva bwino komanso kukhalabe ndi minofu.
Ganizirani za mapuloteni.
Komabe, kusankha mtundu woyenera wa mapuloteni ndikofunikira: Ndikofunikira kudya ma amino acid okwanira, omwe amathandizira thanzi labwino komanso kupanga minofu ndi chitetezo.

Phunzirani kuphika kuti muchepetse thupi

Katswiri wina wa kadyedwe kabwino mu mzinda wa New York anati: “Ndi bwino kuti mwamuna aphunzire kuphika chakudya kuti achepetse thupi mofulumira.” Mwachitsanzo, saladi ya Kaisara ikhoza kuphikidwa ndi nkhuku kapena sopo wa mphodza kapena masamba. kudya ndi kukhala athanzi, mudzakhuta msanga.” Ndiponso, peŵani kudya zakudya zokonzedwa kale ndi zofulumira panthaŵi yachakudyacho.

Nazi zakudya zabwino zochepetsera thupi kwa amuna:

• Yogurt yachi Greek yokhala ndi mafuta ochepa (popanda shuga).
• Nsomba monga salimoni kapena tuna zili ndi omega-3 fatty acids ambiri, omwe amadziwikanso kuti mafuta abwino.
• Nkhuku ndi Turkey (kuchepetsedwa mu mafuta pochotsa khungu).
• Mabala ang'onoang'ono a ng'ombe, monga steak kapena filet.
• Cottage tchizi (koma popanda mchere).
• Nyemba (nyemba), nyemba zakuda, nandolo, nandolo kapena nyemba.
• Mbewu zonse monga quinoa, balere, mpunga wofiirira kapena buckwheat.
• Zamasamba zonse zobiriwira zakuda, kuphatikiza kale, sipinachi, ndi broccoli.
• Zipatso zamitundu yonse (peŵani mphesa ndi mango kapena kuzidya pang'ono).
• Mtedza wamitundu yonse ngati zokhwasula-khwasula.
• Peanut batala ndi zokhwasula-khwasula monga zokhwasula-khwasula.