Zakudya zopatsa mphamvu 400

Zakudya zopatsa mphamvu 400

Ichi ndi chakudya chopangidwira anthu omwe akufuna kutaya mapaundi owonjezerawo. Ndi njira yomwe mungaphatikizire chakudya chochepa, chomwe chingakuthandizeni kuti muchepetse thupi pakati pa 4 ½ ndi 5 ½ kilos m'masiku 10. Muyenera kuwongolera ma calories omwe mumawaphatikiza popeza sangadutse 400.

Ngati mwatsimikiza mtima kugwiritsa ntchito chakudyachi, muyenera kukhala ndi thanzi labwino, kumwa madzi ochuluka tsiku ndi tsiku, kununkhiza zotsekemera ndi zotsekemera ndikudya zakudya zanu ndi mchere ndi maolivi okha.

Mumataya ndalama zingati pa zakudya zama calorie 400?

Ndizowona kuti ndi chakudya chotere, ma calories amakhala otsika kwambiri kuposa momwe tingaganizire. Chifukwa chake ngati titsatira dongosolo mpaka kalatayo titha kutaya mozungulira 4 kapena 5 kilos pa sabata. Koma inde, ndibwino kuti muzidya zakudya zopatsa mphamvu ma caloriki 400 kwa masiku 8 kapena 10 okha.

Pambuyo pake, titha kuphatikiza zowonjezera koma nthawi zonse zakudya zomwe timalimbikitsa. Mwanjira imeneyi, thupi limakhuta michere, mapuloteni kapena mavitamini omwe amafunikira, koma nthawi zonse kuwongolera kunenepa.

Menyu ya tsiku ndi tsiku

mzimayi akuchita zakudya zopatsa mphamvu ma calorie 400

  • Desayuno: 1 kulowetsedwa kwanu kosankha ndi mkaka wosaka ndi 1 toast yonse ya tirigu.
  • Madzulo: 1 yogurt yamafuta ochepa ndi zipatso.
  • Chakudya chamadzulo: ligth msuzi, 1 kutumikiridwa kwanu pamasamba osaphika a masamba ndi 1 mwa zipatso zomwe mumasankha. Mutha kumwa kuchuluka kwa msuzi womwe mukufuna.
  • Pakati pa madzulo: 1 galasi lalanje kapena madzi amphesa.
  • Zakudya: 1 kulowetsedwa kwanu kosankha ndi mkaka wosalala ndi ma bisiketi amadzi awiri kapena chinangwa.
  • mtengo: msuzi wa ligth, 50g. nkhuku, nsomba kapena nyama, 50g. ya tchizi ya salut, gawo limodzi la saladi wosakaniza ndi gawo limodzi la gelatin wonyezimira. Mutha kumwa kuchuluka kwa msuzi womwe mukufuna.
  • Pambuyo kwa chakudya chamadzulo: 1 kulowetsedwa kwanu.

Menyu sabata iliyonse

Zakudya zamtunduwu, momwe timayankhulira zowonjezera ma calories ochepa mthupi, zimayenera kuchitika munthawi yake. Ndicho chifukwa chake ndi za zakudya zomwe zimatchedwa kudya mofulumira. Tipeza chiyani nazo? chotsani ma kilos owonjezera ochepa. Koma ndizowona kuti popeza si matupi onse omwe amafanana, nthawi zina titha kutaya zochulukirapo kuposa momwe timaganizira. Zachidziwikire, sitiyenera kudya mopitirira muyeso monga chonchi. Nthawi zonse kumakhala bwino kuzichita kwa masiku ochepa kenako ndikudya pafupipafupi koma nthawi zonse kukhala wathanzi komanso koyenera kuti tikhale olimba.

Tikukusiyirani mndandanda wamlungu uliwonse kuti muthe kugwiritsa ntchito kalori 400 moyenera komanso mosavuta:

Lolemba:

  • Chakudya cham'mawa: Dzamba lonse lodzaza ndi 200 ml ya mkaka wosakanizika.
  • Pakati pa m'mawa: Apulo
  • Chakudya: Mbale wabwino wa letesi ndi nkhaka
  • Chakudya: Wodzola pang'ono
  • Chakudya chamadzulo: Mbale ya broccoli yophika ndi yogurt wokazinga

Lachiwiri:

  • Chakudya cham'mawa: Kulowetsedwa ndi kagawo kakang'ono ka toast ya tirigu ndi supuni ya tiyi ya kupanikizana
  • Pakati pa m'mawa: lalanje
  • Chakudya chamadzulo: Mbale ya msuzi wokhala ndi pasitala wathunthu wa tirigu
  • Chakudya: Yogati yosenda
  • Chakudya chamadzulo: 75 magalamu a nkhuku ndi saladi wosakanikirana

Lachitatu:

  • Chakudya cham'mawa: Kulowetsedwa kapena khofi yekhayo wokhala ndi mkate wonse wa tirigu ndi magawo awiri a bere la Turkey
  • Mkati m'mawa: Chipatso
  • Chakudya chamadzulo: 95 magalamu a nyama yophika ndi phwetekere ndi sipinachi saladi
  • Akamwe zoziziritsa kukhosi: chikho cha strawberries
  • Chakudya chamadzulo: Saladi wosakanikirana, wokhala ndi tchizi pang'ono komanso kadzola

Lachinayi:

  • Chakudya cham'mawa: Galasi la mkaka wothira mbewu zonse
  • Mkati m'mawa: Chipatso
  • Chakudya chamadzulo: Mphodza zochepa za mphodza
  • Chakudya: Zipatso kapena zakudya zina
  • Chakudya chamadzulo: msuzi wonyezimira wamasamba ndi yogurt wosakaniza

Lachisanu:

  • Chakudya cham'mawa: Galasi la madzi achilengedwe kapena khofi yekhayo kapena kulowetsedwa kuphatikiza mbewu zonse
  • Mkati m'mawa: Chipatso champhesa
  • Chakudya: Saladi wokhala ndi magalamu 125 a nsomba zophika kapena zotentha.
  • Akamwe zoziziritsa kukhosi: Chophatikiza chokoleti
  • Chakudya chamadzulo: Saladi wokhala ndi sipinachi, zipatso za nyemba ndi tomato kapena kaloti. Mutha kuyikongoletsa ndi madzi pang'ono ndi supuni ya mafuta.

Loweruka:

  • Chakudya cham'mawa: Galasi la tiyi wobiriwira wokhala ndi zidutswa ziwiri za toast
  • Pakati pa m'mawa: Kapu ya strawberries
  • Chakudya: magalamu 100 a Turkey ndi broccoli wouma
  • Chakudya: Chipatso
  • Chakudya chamadzulo: Msuzi wa masamba ndi yogati

Lamlungu:

  • Chakudya cham'mawa: Galasi la mkaka wosakaniza kapena kulowetsedwa ndi ma cookies awiri opanda shuga
  • Pakati pa m'mawa: Apulo
  • Chakudya: magalamu 20 a mpunga wofiirira wokhala ndi chard kapena sipinachi
  • Chotumbula: Chipatso cha mphesa
  • Chakudya chamadzulo: Arugula ndi saladi ya udzu winawake ndi tchizi watsopano.

Kumbukirani kuti muyenera kumwa madzi ambiri ndikuti kulowetsedwa kumalimbikitsidwa nthawi iliyonse yomwe mukufuna. Muthanso kutenga msuzi wokometsera wopangira mukamakhala mukufunikira. Masaladi komanso nsomba kapena nyama zimathiriridwa ndi zonunkhira. Mukaphika mutha kuwonjezera supuni ya mafuta, masana komanso chakudya chamadzulo, ndiye kuti, supuni ziwiri patsiku. Si chakudya chovomerezeka kwa anthu omwe amagwiritsa ntchito mphamvu zambiri.


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  6. Ufulu: Nthawi iliyonse mutha kuchepetsa, kuchira ndikuchotsa zidziwitso zanu.

  1.   Ricardo anati

    Makilogalamu 400? Ndichinthu chopusa kwambiri chomwe ndimamva ndipo zikuwoneka ngati chosasamala kwambiri kuti mavuto amtunduwu amafalitsidwa pa intaneti chakudyachi ndi zinyalala ndipo ngakhale munthu wamba atha kutaya ma kilogalamu 5 mu sabata lomwe sindikukayika kuti kutsala ndi madzi amthupi onse omwe mumachira m'masiku ochepa, kupatula apo mumawononga kagayidwe kake kanyama ndikuwasandutsa makina osunthika ndipo pamapeto pake sizingatheke kuti muchepetse kunenepa pokhapokha mutadziwona nokha mu mafupa opanda mnofu uliwonse. chinthu chabwino ndikutsika pang'ono ndi pang'ono ndikunyalanyaza mtundu uwu wa zakudya zosayenera.

    1.    Chiritsani anati

      Chowonadi ndichakuti powonjezerapo ndi ma multivitamini kuti muonetsetse kuti mumadya micronutrients tsiku lililonse, zakudya zilizonse zoletsa zimagwira ntchito kwakanthawi kochepa, chilichonse chomwe mungadye (ngakhale atangokhala mafuta a calorie 400 patsiku). Komabe, kumwa zipatso ndi ndiwo zamasamba ndizothandiza kwambiri paumoyo popeza ali ndi zomwe zimatchedwa phytonutrients. Zakudyazi zimagwira ntchito poganizira kuti thupi la mutuwo lili ndi mafuta ochulukirapo omwe amapezeka kuti aphimbe zoperewera. Chinthu chanzeru kwambiri kuchita ndikutsimikizira kuti mavitamini azikhala ndi 1g x kulemera kwake ndikuwonjezera zochitika zolimbitsa thupi, kuti akhalebe ochepa. Kumbali inayi, kubwereranso kwina sikungodya chabe, kupitilira zopatsa mphamvu zomwe thupi limafunikira, chifukwa chake kudya izi zomwe zimatsatiridwa ndikuphunzitsanso chakudya sikungayambitse vuto lotchedwa lobwezera.

  2.   Candice anati

    Ndizopambana! Ndidasintha zinthu zina ndipo ndidazitsata osadutsa ma calories 400, ndidataya ma kilos a 5 m'masiku 10 oyamba ndi 4 m'masiku enanso 10 ndimadyanso omwewo !! Ndikukonzekera kutsatira izi kwa masiku ena 10 kuti ndimalize mwezi 🙂

    1.    Catalina anati

      Ngati mukufuna kuchepetsa thupi pitani katswiri wazakudya.
      Zakudya izi zilibe ntchito komanso zowopsa mthupi lanu.
      Maphunziro a chakudya ndichofunikira kuti madongosolo anu azidya bwino. Tandimverani! ndi upangiri wanga ngati katswiri wazamtsogolo wamankhwala.

  3.   Catalina anati

    Ndizowopsa kuti mtundu uwu wofalitsa ukupezeka kwa anthu!
    Ziyenera kufotokozedwa!
    Palibe munthu amene angadye chakudyachi! Zonse zomwe zatayika zidzakhala madzi amthupi, ndipo sizitenga nthawi kuti zipezenso. Izi sizikugwira ntchito kokha, koma zimawopseza thanzi ndipo silivomerezedwa ndi sayansi.

  4.   Wopusa anati

    Kuyendera katswiri ndikujambula palimodzi chakudya chamagulu chopangira inu ndi zosowa zanu nthawi zonse kumakhala njira yabwino kwambiri.

    Zachidziwikire kuti zakudya zilizonse zomwe zimatumizidwa pa intaneti.-

    Sds.

    Cynthia.

  5.   Blogichics.com anati

    Ndi chakudya chovuta kwambiri chifukwa sichikhutitsa mokwanira zofunikira zomwe timayenera kudya tsiku ndi tsiku.

  6.   ndi anati

    MAFUTA ONSE, DALITSANI IWO OTHANDIZA KUTI AONETSE kulemera

  7.   Kanizani anati

    Inde, alibe china chabwino choti athandizire, osayankha.

  8.   Luis anati

    Zakudyazi zimangopangidwira anthu omwe ali ndi BMI yoposa 80, ndiye kuti ali pafupifupi 100 mpaka 150 kilos onenepa.

  9.   Violeta Chaparro A. anati

    Chowonadi ndichakuti ndili ndi mavuto akulu a dyslipidemia ndipo palibe chilichonse, ngakhale mankhwala, omwe andithandiza kuwongolera magawowo.
    Kungokhala ndi chakudya chopanda gluteni kapena lactose ndi zipatso zochepa, mulibe madzi ambiri.
    Ndikukhulupirira kuti izi zindithandiza kuti ndizimvetse.

  10.   Marta Mora Santamaria anati

    Chitsanzo chabwino choti kuchepa thupi sikofanana ndi kukhala wathanzi. Izi sizabwino ndipo ndizowopsa, lekani kunama pa intaneti. Monga wophunzira zamankhwala komanso munthu amene wakhala akuchita masewera olimbitsa thupi kwanthawi yayitali, ngati mukufuna kuonda, idyani zakudya zopatsa thanzi, ndi mafuta okhathamira kwambiri (musaiwale kuti mafuta ndi ofunikira koma athanzi alibe mafuta ), chakudya chokwanira komanso chopanda kalori wopanda kanthu, zomanga thupi (koposa momwe mumafunira kuti mukhale ndi minofu). Pangani maziko azakudya zanu zipatso, ndiwo zamasamba ndi nyemba, nsomba zamtambo ndipo, ngakhale nyama yofiira imakhala ndi mapuloteni ambiri, nyama yoyera imakhala yathanzi nthawi zonse. Pangani madzi kukhala chakumwa chanu chachikulu ndikumwa zakumwa zoziziritsa kukhosi zazikulu Zonsezi kuphatikiza ndi kuchepa kwa caloric ndi masewera olimbitsa thupi (mphamvu work + cardio). Kuchepetsa thupi nthawi zonse kumakhala kopita patsogolo komanso kokhutiritsa, zakudya izi zomwe zafotokozedwa pano zimangokhala "zopindulitsa", zimakupangitsani kuti muchepetse thupi m'njira zosayenera m'masiku angapo kenako zonse zikhala chimodzimodzi. Sikoyenera kuika pachiswe thanzi lanu.