Tsiku lotsatira mukamaliza kudya zakudya zowononga kapena kumwa madzi , idyani makamaka masamba, yaiwisi kapena yowonongeka, ndi zipatso kapena mtedza. Zigawo zazing'ono ziyenera kukhala zazing'ono ndipo zakudya ziyenera kukhala zofanana ndi zomwe mudachita kukonzekera - palibe shuga, khofi, tirigu, zakudya zowonongeka, zakudya zowonongeka, kapena mkaka.
Tsiku lotsatira, perekani zakudya zowonjezera, monga nyemba, mpunga wofiira, kapena quinoa.
Pitirizani kuwonjezera zakudya zomwe mukufuna kuti muzidya nthawi zonse.
Pano pali chitsanzo cha momwe mungathetsere kuyeretsa:
Tsiku 1
Mukhale ndi zakudya zitatu zazing'ono potsatira zakudya zotsatirazi:
- Mitengo yatsopano, monga saladi, udzu winawake kapena karoti, msuzi wa masamba, kapena ndiwo zamasamba
- Chipatso chatsopano
- Mtedza
- Mafuta owonjezera a maolivi, mafuta a kokonati, zitsamba, ndi zonunkhira kuti awonjezere kukoma.
Tsiku 2
- Msuzi wa Brown kapena quinoa
- Zamasamba, mwatsopano kapena steamed
- Zomera zosakaniza monga mbatata
- Zipatso
- Mtedza
- Nyemba kapena nyemba
- Mafuta a maolivi owonjezera, mafuta a kokonati , zitsamba, ndi zonunkhira kuti awonjezere kukoma.
Tsiku 3
Kuyambira tsiku lachitatu, mutha kubwezeretsa mkaka pang'onopang'ono ngati mukufuna.
- Msuzi wa Brown kapena quinoa
- Zamasamba
- Zipatso
- Mtedza
- Nyemba kapena nyemba
- Zambiri za mafuta omera
- Yogurt yogurt, yosakondwera ndi yosakoma
- Mazira
Tsiku 4
Kuyambira tsiku 4 mpaka 4, mukhoza kuyamba nyama, nkhuku, kapena nsomba pang'onopang'ono ngati mukufuna.
- Msuzi wa Brown kapena quinoa
- Zamasamba
- Zipatso
- Mtedza
- Nyemba kapena nyemba
- Zambiri za mafuta omera
- Tofu kapena edamame
- Yogurt yogurt, yosakondwera ndi yosakoma
- Mazira
- Nyama, nkhuku, nsomba, zikadya.
Tsiku lachisanu
Zakudya zina, monga zikufunira.
Kubwezeretsanso Zakudya
Anthu ena amagwiritsira ntchito masiku angapo atatha kuyeretsa kuyesa momwe amachitira ndi zakudya. Nthawi zambiri amatenga nthawi yaitali, koma ikhoza kuwonetsa zotsatira zina ku zakudya zomwe zingakhale zovuta kuziwona.
Kawirikawiri, amalemba ndi kubwezeretsanso chakudya moyenera, akuwona kusintha kulikonse kwa mphamvu, chimbudzi, zilakolako, kapena zizindikiro zina. Ndibwino kugwiritsa ntchito chakudya komanso kuchuluka kwa chakudya, m'malo moyesera zakudya ndi magawo omwe simungathe kudya monga gawo lanu la zakudya zamakono.
Mwachitsanzo, tsiku loyamba, gluten ikhoza kufalitsidwa pang'onopang'ono kamodzi katatu patsiku (chidutswa cha mkate kwa kadzutsa, pasitala ya masana, etc.). Taonani zomwe zimachitika pa nthawi ya 24-48 ola limodzi mutabweretsanso chakudya chilichonse. Tirigu nthawi zambiri amayesedwa tsiku losiyana ndi zakudya zina zamaguteni.
Mkaka ndi chakudya china chomwe nthawi zambiri chimabweretsedwanso mosamala ndi kuyesedwa. Mwachitsanzo, yesani kukhala ndi mkaka wamkaka kapena tchizi tating'ono.
Ngati pali chakudya chomwe sichili bwino ndi inu, chikhonza kukhalabe chosangalatsa. Anthu ena amachotsa izo kwa nthawi, pamene ena akhoza kungokhala ndi ndalama zing'onozing'ono zomwe sizimayambitsa zomwezo. Kapena, pangakhale njira zina zomwe mungadye nazo mofanana (mwachitsanzo mkaka wopanda lactose kapena mavitamini owonjezera nyemba). Funsani wothandizira wanu wamkulu kapena wothandizira zakudya kuti muwathandize.
Malangizo
- Sakanizani zakudya moyenera kotero zimapukuta mosavuta.
- Sungani zazikulu zazing'ono. Pewani kudya kwambiri.
- Yesani zakudya zatsopano ndikuzipanga chakudya chanu nthawi zonse. Kudya zakudya kuchokera ku zakudya zapamwamba 20 za detox zomwe zili mndandanda pofuna kulimbikitsanso kugwedeza tsiku ndi tsiku.
Ngati mukuganiza kuti mukuyesa kudya zakudya zowononga, funsani dokotala poyamba. Kudzisamalira komanso kupewa kapena kuchepetsa kusamalidwa kosatha kungakhale ndi zotsatira zoopsa.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.