Elizabeth Bailey
Chakudya cha Max Planck ndi chakudya chochepa chamthupi chochokera ku mapuloteni a nyama, masamba, ndi zipatso. Muyenera kutaya ma kilos asanu ndi anayi mkati mwa milungu iwiri - koma kudya kwa calorie kumakhala kochepa kwambiri ndipo dongosolo lokhazikika lazakudya liyenera kutsatiridwa.
Kodi Max Planck Diet ndi chiyani?
Chakudya cha Max Planck ndi gawo la milungu iwiri yokhala ndi ma carbohydrate ochepa komanso dongosolo lokhazikika lazakudya. Koma musasokonezedwe: a Max Planck Institutes sindiwo magwero a malingaliro. Mapuloteni ndiye cholinga chazakudya. Pangani maziko:
- mazira
- Tchizi
- nsomba
- nyama yang'ombe
- nkhuku
- nyama yophika
- Yoghurt yachilengedwe
Koma masamba monga sipinachi, letesi wobiriwira, kaloti, ndi tomato amaperekedwanso. Pochita popanda chakudya chamafuta ndikuwonjezera kudya kwamafuta, metabolism imayenera kukhala yolimbikitsidwa. Chifukwa chake, pa menyu:
- pasta
- mbatata
- mpunga etc
Nthawi ndi nthawi bun imaloledwa. Mowa ndi wosapita, koma khofi wakuda ndi gawo lokhazikika la menyu amaloledwa. Chakudya cha Max Planck chimachepetsa bajeti ya calorie ndipo kuzungulira 400 mpaka 800 zopatsa mphamvu patsiku zimaloledwa. Poyerekeza, munthu wamkulu amafunikira ma calories 2,000 patsiku.
Dongosolo lazakudya la Max Planck Diet
Ndi Max Planck Diet, kuchuluka kwa ntchito kwa ma calories 400 mpaka 800 kumatsatiridwa mosamalitsa kwa milungu iwiri. Dongosolo lazakudya siliyenera kusinthidwa pakadutsa sabata imodzi ndi ziwiri ndipo limaphatikizapo zakudya zotsatirazi:
tsiku 1
Chakudya cham'mawa: khofi wakuda (wopanda mkaka, wopanda shuga)
Chakudya chamasana: 2 mazira owiritsa ndi sipinachi
Chakudya chamadzulo: 1 steak ndi saladi wobiriwira
tsiku 2
Chakudya cham'mawa: khofi wakuda (wopanda mkaka, wopanda shuga) ndi 1 mpukutu
Chakudya chamasana: 1 steak, saladi wobiriwira, zipatso kapena zipatso zina
Chakudya chamadzulo: ham yophika (yopanda malire)
tsiku 3
Chakudya cham'mawa: khofi wakuda wopanda shuga (wopanda malire) ndi 1 roll
Chakudya chamasana: mazira 2 owiritsa, letesi wobiriwira ndi tomato
Chakudya chamadzulo: ham yophika ndi saladi wobiriwira
tsiku 4
Chakudya cham'mawa: khofi wakuda wopanda shuga (wopanda malire) ndi 1 roll
Chakudya chamasana: 1 dzira lophika, karoti ndi tchizi (zopanda malire)
Chakudya chamadzulo: Yogurt yachilengedwe yokhala ndi zipatso kapena zipatso zina
tsiku 5
Chakudya cham'mawa: khofi wakuda wopanda shuga (wopanda malire) ndi kaloti ndi mandimu
Chakudya chamasana: nsomba yophika kapena yophika ndi tomato
Chakudya chamadzulo: 1 steak ndi saladi wobiriwira
tsiku 6
Chakudya cham'mawa: khofi wakuda (wopanda mkaka, wopanda shuga) ndi 1 mpukutu
Chakudya chamasana: nkhuku yowotcha
Chakudya chamadzulo: 2 mazira owiritsa ndi kaloti
tsiku 7
Chakudya cham'mawa: tiyi wobiriwira ndi mandimu (palibe shuga)
Chakudya chamasana: 1 steak ndi zipatso kapena zipatso zina za mchere
Chakudya chamadzulo: chirichonse chimaloledwa
