Thandizirani pa diary ya zakudya chonde

Nthawi zambiri phwando la mafunso “Kodi mukuganiza kuti magawo a buledi? Sonyezani zolemba zanu zakudyera! ”Odwala omwe ali ndi matenda ashuga (makamaka omwe ali ndi matenda a shuga a 2) amayankha kuti:“ Chifukwa chiyani mukutenga XE? Kodi lemba la chakudya ndi chiyani? ” Kufotokozera ndi malingaliro kuchokera kwa katswiri wathu wokhazikika wa endocrinologist Olga Pavlova.

Dokotala endocrinologist, katswiri wa matenda ashuga, wazakudya, wa masewera olimbitsa thupi Olga Mikhailovna Pavlova

Omaliza maphunziro ku Novosibirsk State Medical University (NSMU) omwe ali ndi digiri ku General Medicine ndi ulemu

Anamaliza maphunziro apamwamba ndi ulemu kuchokera kudziko lapansi la endocrinology ku NSMU

Amaliza maphunziro apamwamba ku Dietology yapadera ku NSMU.

Anadutsanso ukadaulo mu Sports Dietology ku Academy of Fitness and Bodybuilding in Moscow.

Anapitiliza maphunziro otsimikizika pa psychocorrection ya kunenepa kwambiri.

Chifukwa chiyani kuwerengera magawo a mkate (XE) ndi chifukwa chomwe muyenera kusungira diary

Tiyeni tiwone ngati XE ikuyenera kuganiziridwa.

Ndi matenda a shuga 1 ndikofunikira kuganizira magawo a mkate - malinga ndi kuchuluka kwa ma XE omwe amadya zakudya, timasankha kuchuluka kwa insulin (timachulukitsa kuchuluka kwa chakudya ndi kuchuluka kwa chakudya cha XE, timapeza chakudya chochepa cha insulin). Mukamasankha insulin yochepa kuti mudye "ndi diso" - osawerengera XE komanso osadziwa mafuta omwe amapezeka m'thupi - ndizosatheka kukwaniritsa shuga yabwino, adzadumpha shuga.

Ndi matenda a shuga a 2 lingalirani XE imafunikira pakugawa moyenera komanso moyenera ma calorite tsiku lonse kuti mukhale ndi shuga wokhazikika. Ngati muli ndi chakudya, ndiye kuti 2 XE, ndiye 8 XE, ndiye kuti shuga azilumpha, chifukwa, mutha kuthana ndi zovuta za matenda ashuga.

Zambiri zodyedwa ndi XE ndi zomwe zimachokera kuti ziyenera kulembedwa muzolemba zamatenda. Zimakupatsani mwayi wofufuza bwino zakudya zomwe mumadya komanso momwe mungathandizire.

Kwa wodwala iyemwini, buku lazopeza muzakudya limakhala lotsegula m'maso - "zimadziwika kuti 3 XE pachakudya chilichonse chinali chopanda tanthauzo." Mudzazindikira kwambiri za kupatsa thanzi ..

Kusunga mbiri za XE?

• Timayambitsa diary ya chakudya (pambuyo pake m'nkhaniyi muphunzira momwe mungasungire)
• Timawerengera XE pachakudya chilichonse komanso kuchuluka kwa mkate patsiku
• Kuphatikiza pa kuwerengera XE, ndikofunikira kuzindikira kuti ndi zakudya ziti zomwe mudadya ndi zomwe mumakonzekera, popeza magawo onse awa angakhudze mwachindunji kuchuluka kwa shuga m'magazi.

Kodi Mungasunge Bwanji Nkhani Yachakudya

Kuti muyambe, tengani buku lokonzekera mwadongosolo kuchokera kwa dokotala ku phwando kapena kakalata wamba ndikulongosola (tsamba lililonse) zakudya zinayi kapena zisanu ndi chimodzi (ndiko kuti zakudya zanu zenizeni): ⠀⠀⠀⠀⠀

1. Chakudya cham'mawa
2. Zosakhazikika ⠀
3. Chakudya chamadzulo ⠀
4. Zosakhazikika ⠀⠀⠀⠀
5. Chakudya chamadzulo ⠀⠀⠀⠀
6. Zakudya zam'maso asanagone

• Pazakudya zilizonse, lembani zakudya zonse zomwe zadyedwa, kulemera kwa chinthu chilichonse ndikuwerengera kuchuluka kwa XE yomwe wadyedwa.
• Ngati mukuchepetsa thupi, ndiye kuwonjezera pa XE, muyenera kuwerengera zopatsa mphamvu ndi mapuloteni / mafuta / chakudya. ⠀⠀⠀⠀⠀⠀
• Muwerengerenso kuchuluka kwa mankhwalawa akudya XE patsiku.
• Mu diary, onani shuga musanadye komanso maola awiri mutatha kudya (mutatha kudya). Amayi oyembekezera ayenera kuyeza shuga asanakwane, ola limodzi, ndi maola awiri atatha kudya.
• Gawo lachitatu lofunikira ndi mankhwala ochepetsa shuga. Zolemba tsiku ndi tsiku mu diary yomwe analandira hypoglycemic Therapy - kuchuluka kwa insulini kumayikidwa pachakudya, kuwonjezeranso insulin m'mawa, madzulo kapena nthawi ndi mapiritsi omwe adamwa.
• Ngati muli ndi hypoglycemia, lembani m'mawu osonyeza zomwe zikuyambitsa hypo ndi njira zoletsa hypo.

Ndi buku lodzaza bwino zakudya, ndikosavuta kusintha zakudya ndi mankhwala, njira yotsitsira mashupi abwino imakhala yachangu komanso yothandiza kwambiri!

Chifukwa chake, ndani wopanda diary, timayamba kulemba!

Mafunso Ogwirizana Nawo

Mukuganiza molondola - mutha kusunga buku la chakudya molemba kakalata. Muzolemba zam'makalatidwe mumawonetsa tsiku, nthawi ndi zomwe mudadya (zopangidwa + kuchuluka kwake). Zingakhalenso zothandiza kudziwa zolemba zolimbitsa thupi muzolemba, mu mtundu womwewo - munthawi yake (zomwe mwachita + nthawi yonse ya katunduyo).

Tiyi yopanda shuga mu diary imatha kusiyidwa, koma muyenera kuwonetsa kuchuluka kwa zakumwa zomwe mumamwa patsiku.

Wodzipereka, Nadezhda Sergeevna.

Fotokozani kuchuluka kwa chakudya chofunikira. Nanga bwanji zomwe mumalemba, mwachitsanzo, "buckwheat"? Wina amakhala ndi zophatikiza ndi supuni ziwiri - supuni ziwiri, wina - zonse 10. Zitha kuwonetsedwa osati magalamu, koma supuni, makwerero, magalasi, ndi zina zambiri.

About "Kodi moyo wamakhalidwe oyipa ndi woyenera kwa ine? "- Chifukwa chiyani mudakambirana ndi" endocrinologist "? mumkhalidwe.

Wodzipereka, Nadezhda Sergeevna.

Ndichite chiyani ngati ndili ndi funso lofananalo koma losiyana?

Ngati simunapeze zofunikira zomwe mukufuna mu mayankho a funso ili, kapena ngati vuto lanu ndi losiyana pang'ono ndi lomwe laperekedwa, yesani kufunsa dokotala funso lina patsamba lomwelo ngati ali pa mutu wa funso lalikulu. Mutha kufunsanso funso latsopano, ndipo patapita kanthawi madotolo athu ayankha. Ndi ufulu. Mutha kusanthula zidziwitso zofananira pankhaniyi patsamba lino kapena patsamba losaka. Tidzakhala othokoza kwambiri mutatipangira kwa anzanu pamasamba ochezera.

Medportal 03online.com imapereka zokambirana zachipatala mu kulumikizana ndi madokotala pamalowa. Apa mukupeza mayankho kuchokera kwa akatswiri enieni m'munda wanu. Pakadali pano malowa akupereka malangizo mmalo 48: a allergist, anesthetist-resuscitator, venereologist, gastroenterologist, hematologist, geneticist, gynecologist, homeopath, dermatologist, Dokotala wazachipatala, dokotala wazachipatala, dokotala wothandiza , katswiri wa matenda opatsirana, katswiri wamtima, katswiri wazodzikongoletsa, katswiri wazamalankhulidwe, katswiri wa zamankhwala, wazamalamulo wamankhwala, wamisala, wamisala, wamisala, wazachipatala, wazachipatala a, dotolo, opaleshoni ya pulasitiki, proctologist, psychologist, pulmonologist, rheumatologist, radiologist, sexologist andrologist, mano, urologist, pharmacist, herbalist, phlebologist, opaleshoni, endocrinologist.

Timayankha mafunso 96.29%..

Kodi ndichifukwa chiyani ndimafunikira diary ya shuga?

Nthawi zambiri, odwala matenda a shuga sakhala ndi diary ya shuga. Pamafunso oti: "Bwanji sulemba shuga?", Wina amayankha kuti: "Ndimakumbukira kale zonse," wina nati: "Inde, bwanji, ndimajambulira, sindimawayeza, ndipo nthawi zambiri amakhala abwino." Kuphatikiza apo, "mashuga abwino" ambiri kwa odwala onse ndi a 5-6 ndi 11-12 mmol / l mashuga - "Eya, ndidawulula, omwe sizichitika nawo." Kalanga, ambiri samvetsetsa kuti kusokonezeka kwa zakudya nthawi zonse ndi shuga kupitilira 10 mmol / L kumawononga makoma amitsempha yamagazi ndi mitsempha ndipo zimayambitsa zovuta za matenda ashuga.

Kuti mutetezedwe bwino kwambiri kwa zotengera zathanzi komanso mitsempha yodwala matenda ashuga, shuga onse amayenera kukhala abwinobwino - musanadye kapena pambuyo - chakudya. Mashuga abwino amachokera ku 5 mpaka 8-9 mmol / l. Mashuga abwino - kuyambira 5 mpaka 10 mmol / l (awa ndi manambala omwe timawonetsa monga mulingo wa shuga wamagazi kwa odwala ambiri omwe ali ndi matenda ashuga).

Kwa zaka zambiri ndakhala ndikuphunzira za zovuta za DIABETES. Zimakhala zowopsa anthu ambiri akamwalira, ndipo makamaka amakhala olumala chifukwa cha matenda ashuga.

Ndithamangira kunena mbiri yabwino - Endocrinological Research Center ya Russian Academy of Medical Sayansi yakwanitsa kupanga mankhwala omwe amachiritsa odwala matenda ashuga mellitus. Pakadali pano, kugwiritsa ntchito bwino kwa mankhwalawa kuyandikira 100%.

Nkhani ina yabwino: Unduna wa Zaumoyo wateteza kukhazikitsidwa kwa pulogalamu yapadera yomwe imalipilira mtengo wonse wa mankhwalawo. Ku Russia ndi mayiko a CIS odwala matenda ashuga kale Julayi 6 alandire mankhwala - ZAULERE!

Tikaganizira glycated hemoglobin, muyenera kumvetsetsa kuti inde, adzatiwonetsa shuga m'miyezi itatu. Koma kodi ndikofunika kukumbukira chiyani?

Glycated hemoglobin imapereka chidziwitso cha sekondale shuga m'miyezi itatu yapitayo, osapereka chidziwitso cha kusiyanasiyana (kokuwazika) kwa dzuwa. Ndiye kuti, glycated hemoglobin idzakhala 6.5% mwa onse omwe ali ndi shuga 5-6-7-8-9 mmol / l (woperekera shuga) komanso wodwala wokhala ndi shuga 3-5-15-2-18-5 mmol / l (shuga woyipitsidwa) .Ikuti, munthu yemwe ali ndi shuga akulumphira mbali zonse ziwiri - ndiye hypoglycemia, ndiye kuti shuga wambiri, amathanso kukhala ndi hemoglobin wabwino wa glycated, chifukwa masamu otanthauza masabata atatu ndi abwino.

Diary ya shuga imakuthandizani kuthana ndi matenda a shuga ndikupeza chithandizo choyenera

Chifukwa chake, kuwonjezera pa kuyezetsa pafupipafupi, odwala matenda ashuga amafunika kusunga diary ya tsiku ndi tsiku. Ndipamene phwando lomwe titha kuwunikira chithunzi chenicheni cha kagayidwe kazachilengedwe ndikuwongolera mankhwalawo moyenera.

Ngati tizingolankhula za odwala omwe alangizidwa, ndiye kuti odwala oterowo amasunga diary ya shuga moyo wonse, ndipo panthawi yakukonzekera chithandizo amakhalanso ndi diary ya zakudya (lingalirani zakudya zingati panthawi yanthawi yomwe adadya, lingalirani za XE), komanso polandila timafufuza zonsezo m'mabuku ndi shuga , komanso zakudya.

Momwe mungadziwire chifukwa chake mukuchira?

Tiyeni tiwone zomwe zimayambitsa inu ma kilogalamu owonjezera.

Kupatula apo, mutatha kudziwa komwe kunenepa kwambiri, mutha kusankha njira yochepetsera kunenepa (kusintha kadyedwe, kadyedwe koyenera, masewera olimbitsa thupi, ndi zina zambiri).

Ngati simukudziwa komwe kunayambira kunenepa kwambiri, mutatha kudya kapena mwezi uliwonse mutachita masewera olimbitsa thupi, mudzabwereranso m'moyo wanu wabwino. Ndipo ma kilogalamu omwe munagwiritsa ntchito molimbika adzabweranso kwa inu, kudzatenga anzanu ena owonjezera.

Kuti muwone chifukwa chomwe mukuchira, ndikokwanira kuchita zinthu zitatu zotsatizana:

1. Khalani oleza mtima
2. Pangani zowonera ndikujambulira zolemba za chakudya (akalemba zolemba za chakudya)
3. Unikani zomwe zalandira.

Ndipo tsopano tiyeni tisanthule chilichonse mwatsatanetsatane.

1. Khalani oleza mtima

Izi ndizofunikira kwambiri mu bizinesi iliyonse. Kuchita kwanu bwino kumatengera kukhazikitsa kwake.

Nthawi zambiri, anthu samakwaniritsa cholinga chawo chochepetsa thupi. Amayamba kuchepa thupi, kuchepa makilogalamu 3-5, kusangalala ndi zotsatira zoyambirira ndikupuma. Kenako amalemanso. Pamavuto oyambilira amasiya ndipo chilichonse chimabwerera lalikulu.

Ntchito yathu ndikuchita bwino osati kukhala ngati aliyense. Chifukwa chake, ngakhale musanayambe kuchepetsa thupi, muyenera kupenda zochita zanu moleza mtima, kupeza zolakwika ndikuzikonza.

Iwo omwe satha kuleza mtima amafunafuna "mapiritsi amatsenga ndi zozizwitsa", amazigula m'njira zitatu, ndikusintha udindo wawo wonse kwa iwo.

3. Unikani zomwe zalandira.

Mutatha kudzaza template ya diary ya zakudya, pitani ku chinthu chotsatira - kusanthula kwa chidziwitso.

Kupatula apo, zakudya zoyenera ndizokwanira kwambiri. Kwa chimodzi, izi zikutanthauza kusadya pambuyo pa 6pm, kwa wina osadya ku McDonald's ndi KFS, kachitatu kulibe chakudya chomwe chimakhala ndi ufa / shuga / mchere, etc.

Muwonongerani nthawi yanu papepala lazodyera?

Buku lazopatsa thanzi ndilofunika kwa anthu omwe ali ndi mapaundi owonjezera komanso kwa anthu omwe akufuna kulemera ndikupanga minofu.

Ngati mupeza mapaundi owonjezera, ndiye kuti pali zifukwa zina za izi, ndipo mwina, amamagona zakudya zopanda pake komanso zopatsa mphamvu zochuluka.

Ngati cholinga chanu sichikuchepa thupi, koma kumanga minofu, ndiye mothandizidwa ndi buku lazopeza muzakudya mudzapeza thupi lokongola, lopindika, losema.

Ntchito yayikulu ya buku lazodyeramo ndikuwonetsa bwino zakudya zomwe mudadya masana. Ndipo, mukalemba zonse zomwe mudadya zomwe zikuwonetsa nthawi, zimatha kusinthidwa kukhala zopatsa mphamvu. Izi zikuthandizira kuwongolera kunenepa komanso kudya.

Kupatula apo, ndizovuta kudziwa nthawi yomweyo kuti mukudya kapena ayi. Mutha kuganiza kuti musadye kapena kudya pang'ono masana, ndikukula.

Nkhani

Zinalinso choncho ndi mmodzi wa kasitomala wanga. Mkazi, wazaka 40, mkazi wa m'nyumba. Msinkhu 150, kulemera 65.

Nthawi zonse amakhala akukhulupirira kuti amadya bwino, molondola, samadya mopitirira muyeso, amayang'anira kadyedwe kake ndipo mmalo mwa tiyi ngakhale amamwa mankhwala osokoneza bongo. Kodi kunenepa kwambiri kumachokera kuti?

Monga ma wodi ena anga omwe akufuna kuchepa thupi, tinayamba ndi diary ya chakudya.

Kuchokera pamakalata zidapezeka kuti tsiku loyamba ladzadya kuchokera pa 8:30 - 10:30 zidadyedwa:

Soseti 250 magalamu

Chokoleti 70 magalamu

Mkate wakuda 250 magalamu

Pita 300 magalamu

Saladi wa chiwindi ndi dzira ndi mayonesi 200 magalamu

Ndidafunsa kuti: "Kodi wadya tchizi chonse?"

Kasitomala: “Chidutswa chaching'ono cha tchizi chidatsalira, magalamu 30 mpaka 40.
Ndili ndi nkhawa, sindimaganiza kuti ndimadya kwambiri.
Saladi wina wa phwetekere, nkhaka, tsabola wobiriwira ndi zitsamba ndi kirimu wowawasa, kwinakwake theka la kilogalamu.
Kugwedeza basi! ((""

Kasitomala: "Tsopano pali mwayi wogona."

Ine: “Mugone bwino. Ndikatha kudya kwambiri, ndikufuna kugona. ”

Kasitomala: "Zikomo, kodi ndadya kwambiri?"

Ine: “Inde. Kodi mumatani mukadya? ”

Makasitomala: "Ndimawonera TV."

Okondedwa, iyi ndi nkhani yochokera machitidwe anga, ikuwonetsa momwe anthu amalakwitsa, akunena kuti amadya molondola, koma kulemera sikuchoka. Kulemera kumatha pokhapokha ngati zakudya zikuyang'aniridwa, ndipo chifukwa cha izi muyenera kuyang'ana m'ndandanda wazakudya.

Kuyamba kudzaza template ya diary template, kuyambira masiku oyambilira muphunzira osati kuchuluka kapena kuchuluka kwa chakudya, komanso ngati mukuyesa kuchuluka kwa mapuloteni, mafuta ndi chakudya.

Mwina mumaganizira kwambiri za zakudya zomwe zimakhala ndi mafuta ambiri, ndipo mukuchepa mapuloteni.

Mukufuna kuchepetsa thupi mwachangu kunyumba? Sindikudziwa kuti ndiyambire pati?
Yesani mayeso aulere ndipo mumphindi 5 mupezeko poyambira kuchepa thupi:

Kodi maubwino wochepetsa kulemera / kuwonda kumapeza phindu ndi chiyani?

Template yolembera zamankhwala ili ngati ngongole / ngongole yowerengera ndalama, ndalama zomwe muli nazo ndi zomwe mumawononga.

Mumawonjezera chakudya chonse chomwe thupi lanu limalandira tsiku lonse kwa icho, ndipo zotengera sizomwe mumaganizira, koma zolimbitsa thupi zilizonse (kuyenda, kuphunzitsa).

Mumagwira ntchito ngati yowerengera ndalama ndipo mumasunga mbiri. M'malo mongogwiritsa ntchito zowerengera chuma mudzakhala ndi mayina azinthu zomwe zikuwonetsedwa, ndipo m'malo mwa ndalama, kuchuluka kwa mafuta acids (zopatsa mphamvu, mapuloteni, mafuta ndi chakudya).

Kodi mungasungire bwanji dijiti ya zakudya moyenera?

Chifukwa chake tafika pagawo lothandiza kwambiri - momwe tingasungire buku la chakudya moyenera. Ndikukuwuzani momwe makasitomala anga amasungira zolemba zamasamba, ndikupatsani ulalo wa template wazakudya zamakedzana ndikukufotokozerani momwe mungasinthire.

Ngati simunasungireko buku lolembapo chakudya, poyamba lingamveke kukhala lachilendo komanso kuwononga nthawi, koma ndikuuzani momwe mungachitire mosavutikira komanso osawononga nthawi yochulukirapo komanso kuyesetsa kusunga diary.

Chachikulu ndikuti mumvetsetse nokha kuti tsopano mukufuna kupenda zomwe muli nazo. Palibenso chifukwa chosinthira zakudya zomwe mumadya tsiku lotsatira.

Mukufuna chithunzi chenicheni. Chifukwa chake, idyani mwachizolowezi, monga nthawi yonse yotsiriza, osasintha chilichonse.

STEP # 1 - Sankhani Chifukwa Chomwe Mukufunira Zolemba Zakudya

Kuti muyambe, lembani chifukwa chomwe muyenera kusungira zolemba zanu zakudya ndikulemba zokhudzana ndi inu:

1. Sonyezani cholinga chanu (kuchepa thupi, kuchuluka kwa minofu, kuwongolera dongosolo kapena zakudya). Fotokozerani cholinga china choyezera. Mwachitsanzo, kuchepetsa thupi m'miyezi iwiri ndi 6 kg. Kuphatikiza apo, lembani chifukwa chake muyenera kuchepetsa kunenepa.

2. Lembani magawo anu (kulemera pakali pano, mukupangiridwa kuti musalemedwe m'mawa pamimba yopanda kanthu, kuchuluka kwa chifuwa, m'chiuno, m'chiuno).Kuti mupeze zotsatira zolondola, mutha kulemba kuchuluka kwamavuto: kuchuluka pansi pa chifuwa, voliyumu 10c pamwamba pa msomali, kuchuluka kwa gawo lamiyendo ya mwendo, kuchuluka kwa mwendo wotsika, ndi zina).

3. Pazimba lanu, onjezani chithunzi pang'onopang'ono popanda zithunzi komanso zithunzi zamavuto kuti muwone kukula kwa thupi kapena kuchepa kwa minofu.

CHOCHITA # 2 - Kukonzekera

1. Ndikofunika kuti mukhale ndi khitchini mayeso. Zachidziwikire, mutha kuchita popanda iwo, koma zomwezo sizikhala zolondola kwambiri.

Ngati mulibe zolemera, ndipo simukufuna kuzigula - zilibe kanthu. Ku supermarket iliyonse yayikulu mumakhala mamba. Kodi mupanga saladi kapena kuphika mbale yachiwiri - samalira pazogulira zomwe zagulidwa.

Gawani zinthuzo m'matumba ang'onoang'ono. Mwachitsanzo, magawo a mtedza wogulidwa ndi kulemera amatha kupachikidwa pomwepo m'sitolo. Ngati mumadya mtedza 10 patsiku, ingoyani mtedza 10 pachikero, zilembeni nokha mu kope kapena kumbukirani.

Mutha kuchita ndi zinthu zina, monga katundu wophika.

Timagula zinthu zambiri m'mapaketi kapena mitsuko. Mukayika katunduyo pagome, werengani kuchuluka kwa magalamu phukusi, ndikuona kuchuluka kwa momwe mungayikere mbale yanu.

2. Mudzafunika kabuku kosavuta kokhala ndi cholembera kapena zolemba pafoni. Nthawi zonse uzikhala nanu. Mukangodya kapena nthawi yachakudya, lembani manambala ndi kuchuluka kwa magalamu kapena millilita.

CHOCHITA # 3 - Kuyamba Kulemba Zakudya Zam'nyumba Molondola

Tsitsani chakudya chazithunzi template kupambana lembani zimbale template pogwiritsa ntchito malamulowa:

1. Mukatha kudya chilichonse masana, lembani mndandanda wazakudya zonse zakudya manambala pafoni yanu kapenanso zolembera.

Lembani:
Liti? Lemberani nthawi yanu yakudya (kadzutsa, nkhomaliro, chakudya chamadzulo, ndi zoseweretsa).
Chiyani? Mayina a mbale ndi zinthu.
Zochuluka motani M'magalamu ndi mamililita.

Zofunika! Lembani zonse zagululi, ndikofunikira kwambiri mukawerengera zakudya zomwe zimapangidwamo (mwachitsanzo, kirimu wowawasa 20% mafuta - 100 g, kefir 3,2% mafuta - 200 g) kapena mbale yotsirizika (mwachitsanzo, msuzi msuzi - 200 g, ndi nkhumba - 50 g ndi mayonesi a maolivi 67% mafuta - supuni ziwiri).
Konzani "zoseweretsa" zazing'ono (mwachitsanzo, khofi, tiyi, zomwe mumamwa, kuchuluka kwa maswiti, masangweji, zipatso zomwe mudadya).

Madzulo ndizovuta kukumbukira zonse zomwe zidadyedwa masana, ndipo ngati zopatsa mphamvu zomwe zili munthawi ya chakudya, ndiye kuti mukulakwitsa kwambiri pazakudya zanu komanso zakudya zanu.

Chitsanzo cha Zakudya Zamalonda

Chakudya cham'mawa cha 6am.
1 kapu imodzi yamadzi
Cutlet 100 magalamu
Curd 50 magalamu
Wowawasa kirimu 30 g
1 supuni chodzaza
Tiyi wa mandimu wopanda shuga 250 ml

Chakudya cha 14:10
Kapu ya kvass 250 ml
Mapiko awiri a nkhuku 150 magalamu
Awiri chimanga 350 magalamu
Nkhaka ziwiri 300 magalamu
Phwetekere 100 magalamu

Sansoni 16:20
Sinthani 3.2% 300 ml
Bun 150 magalamu

Chakudya chamadzulo 19:30
Yophika nkhuku pachifuwa 300 g
Masangweji awiri okhala ndi batala ndi nsomba zofiira
Mkate 100 magalamu
Mafuta 15 magalamu
Nsomba zofiira 60 magalamu
Banana 100 magalamu

Asanagone 23:00
Kefir 3.2% 500 ml
Chowawa cha Bitter 30 magalamu

2. Sungani buku lotere la masiku 7 (kuyambira Lolemba mpaka Lamlungu, kapena Lachitatu mpaka Lachiwiri, izi sizofunikira kwenikweni). Lowani zolimbitsa thupi mmalo mwake, mwachitsanzo, kuyenda mu paki pa liwiro la mphindi 30, kapena kulimbitsa thupi ola limodzi + ndi mphindi 20 za Cardio.

3. Patulani nthawi yowunikira ma calories. Lembani zidziwitso zonse mu template yazakudya zabwino za masiku 7.

4. Pogwiritsa ntchito chowerengera cha chakudya, sinthani mndandanda wanu m'masiku 7.

Katswiri wopanga mankhwala
Chinsinsi

Ingolowetsani zolemba zanu kuchokera pagome lanu mpaka patsambalo mu 1 tsiku.

Tumizani zomwe zapezeka mu chosinkhira cha KBJU (zopatsa mphamvu, zopatsa mphamvu, mafuta, chakudya) mu template yanu yazolemba pazakudya.

Sungani zowerengera za tsiku lachiwiri momwemonso masiku onse 7.

Kuti mudziwe kuchuluka kwa zopatsa mphamvu, mapuloteni, mafuta ndi michere yambiri yomwe mukufuna, werengani nkhaniyi: "Momwe mungayambire kuchepa thupi kunyumba."

Zotsatira zake, mupeza kusanthula kwathunthu kwa zakudya zanu m'masiku 7 ndi zopatsa mphamvu, mapuloteni, mafuta ndi chakudya.

Ndi zolakwika ziti zomwe zimayenera kupewedwa ndikusunga zolemba?

Zolakwika nambala 1. Yambani kusunga diary, dzazani masiku 1-2 ndikutsitsa. Kumbukirani kuti simuyenera kusunga buku lolemba zakudya moyo wanu wonse. Kuti mupeze chithunzi chenicheni cha zakudya zanu, ndikokwanira kupeza deta kwa masiku 7-14.

Zolakwika # 2. Mwa kudumpha kujambula chakudya chimodzi, mumakwiya ndikusiya kujambula zolemba zina patsiku lonse.
Ngakhale mutaphonya kulowa kamodzi, palibe chomwe chidachitika.
Kumbukirani zomwe mudadya, lembani pafupifupi pafupifupi nthawi zonse ndikupitiliza kulemba zolemba.

Zolakwika # 3. Chimodzi mwazolakwika zazikulu. Zakudya zophika ndi zosaphika zimakhala ndi mitundu yosiyanasiyana yazakudya.
Mukalowetsa deta mu "Product Analyzer", sankhani zomwe mwakonza.
Mwachitsanzo, oatmeal mkaka, osati oatmeal. Ngati munayesako malonda kale musanaphike, ndiye kuti sankhani mkaka wa oatmeal.

Pomaliza

Pambuyo pa masiku 7 mpaka 14 osunga bukhuli la chakudya, mumvetsetsa kuchuluka kwa zopatsa mphamvu, mapuloteni, mafuta ndi chakudya chamafuta. Kodi mumachulukitsa calorie kudya kapena mosinthanitsa sikudyetsedwa bwino.

Pambuyo pofufuza zonsezo, pang'onopang'ono mutha kusintha zakudya zanu kuti zikhale bwino. Kodi ndingachite bwanji izi, ndikufotokozera mu zolemba.

Lembetsani kwa wolemba nkhaniyi pa Instagram:

Chofunikira kwambiri ndikuti musasinthe nthawi yomweyo pulogalamu yanu yazakudya. Dziikireni cholinga chimodzi pasabata. Mwachitsanzo, ngati munaona kuti mukudya mafuta ambiri, khalani ndi cholinga chochepetsa kudya kwanu kwamafuta 20%. Ndipo sabata yamawa yasintha kale kuchuluka kwa mapuloteni ndi chakudya.

Bwerani kwathu "Kuchepetsa kulemera kwanu" ndipo inu, pagulu la anthu amodzimodzi, moyang'aniridwa ndi akatswiri oteteza, mukwaniritse cholinga chanu pamakala ndi mawonekedwe okongola.

Buku Lachakudya Cha Mphatso - buku la pdf "Njira Yopita Ku Perfect Chithunzi"

Ndili ndi mphatso yaying'ono kwa inu - template ya diary ya zakudya mu mtundu wa buku "The Way to the Perfect Figure". Lembani fomu ndipo mphatso ibwera imelo!

Ndipo ndikulankhulani. Tikuwonani ku Sukulu yoyamba ya Wellness!
Ekaterina Lavrova anali nanu

Zikomo chifukwa chofotokozera momveka bwino komanso malangizo othandiza.

Nkhani yothandiza kwambiri

Tithokoze chifukwa cha nkhani yothandiza.

Ndili wokondwa chifukwa cha ntchito yanu, ndidaphunzira zinthu zambiri zosangalatsa kuchokera pa nkhaniyi.

Nkhaniyi ndi yothandiza. Koma! Ndinalowa makalata, sindinatsimikizire kuti zolembetsazo zinali za chiyani. Buku silinabwere

mbiri yabwino yazakudya

Chifukwa chiyani maulalo samagwira?
Sikuti cholemba kapena wofufuza amatsegula.

Lada, zonse zanditsegulira

Tikuthokoza chifukwa cha nkhani yothandizayi!

Zikomo kwambiri! Chilichonse ndichomveka bwino .. pang'ono zatsala ... kuti muzitsatira zonsezi!

Ndatsimikizira kulembetsa. Cholemba sichinabwere.

Malumikizowo ali odzala, diary siyinafike.
Atsikana, omwe ndabwera nawo, kodi mumatha kunditumizira makalata?
[email protected]
zikomo pasadakhale

Moni Veronica! M'makina athu zikuwonetsedwa kuti diary ija idakutsatani pamakalata 8.06. Ngati simunafike, yesani kulembanso zolemba zamakalata ndikulembetsanso (ku tsamba lomwelo kapena lina). Tsiku lililonse, anthu opitilira 1000 amatsitsa zolemba. Mwina kulephera kwina kwachitika. Ngati aliyense sanafikirepo pakadakhala ndemanga zambiri zakulephera, koma alipo 4 okha mpaka pano.

Atsikana, kodi pali amene adalandira diary ya chakudya? Zikuwoneka kuti, monga ena ambiri pano, palibe chomwe chidabwera kwa ine!

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