p un g uz a uz i t o b i l a k ua t h i r i m a z i w …...na familia yako. kwa hiyo tafadhali...

FIT MAMA

BY GIGI MAENDA

PUNGUZA UZITO BILA KUATHIRI MAZIWA YA MTOTO

Me�l p�a�+ Sho��n� li��Maz��i ya ku�� tu��

6Wiki

Challenge!

Rud�� m�i�� wa�� wa m�a�z�!

6FIT MAMA

Challenge!Wiki

BY GIGI MAENDA

www.gigimaenda.co.tz

https://gigimaenda.co.tz/

Copyright © 2019 by Gigi Maenda. All rights reserved. This ebook or any portion thereof

may not be reproduced or used in any manner whatsoeverwithout the express written permission of the publisherexcept for the use of brief quotations in a book review.

Published in the United Republic of TanzaniaGigi Maenda

Postal code 16138,Dar es salaam, Tanzania.

www.gigimaenda.co.tz

Yaliyomo! Utangulizi Vipimo Wiki no 1 : Shopping list

: Meal plan : Mazoezi

Wiki no 2 : Shopping list : Meal plan : Mazoezi



Hongera!: umemaliza challenge! BONUS !

Mama ...........

Dear

Kwanza kabisa hongera kwa mtoto mzuri! Kuwa mama ni zawadi kubwa sana na pia ni kazi kubwa.

Kumbuka mwili wako umefanya maajabu makubwa sana kutengeneza mtoto kwa ajili yakona familia yako. Kwa hiyo tafadhali upende hata kama umebadilika sana kutokana na uzazi..

Fanya mabadiliko taratibu, kisha kuwa mvumilivu na utaona matokeo mazuri sana!

Utakapokwama,kuhitaji ushauri zaidi au mtu wa kukutia moyo mimi nipo. Nitafurahi sana kuwa pamoja na wewe!

Ninakutakia mafanikio mema!

Hugs!Gigi Maenda!

Jina

Umri

Urefu

Kazi

Uzito

Tatizola afya

Upana

Kifua Tumbo

Mikono Hips

Mama = Mtoto/ watoto =

VIPIMO!tarehe

Upo tayari?

ANZA!

Wiki : 1Shopping list

Kuku mzima = 1 Nyama ya ng'ombe = 1kg Samaki = vipande 4 Maharage = 1/2 kg Mayai = 7

Mchele = Kg 1 Ndizi mbichi = 5 Brown bread = 1

Matango Nyanya Vitunguu Pilipili Hoho Karoti Mboga za majani

Mtindi = 1/4 L Ndizi mbivu = 2 Apples = 2

Upishi

Kuchemsha Kuchoma Kuoka

Kukaanga : Si zaidi ya kijiko kikubwa kimoja cha mafuta ya mimea yasiyo na cholesterol

Salad ya matunda kibakuli kidogo kimoja na isiwe na ndizi.

Kunywa maji mengi. Pia Kula mboga za majaninyingi.

Tembea dkk 30 kila siku au mazoezi mengine mepesi.

Kwa aj�� yasa��

Meal plan 1Ju

m�3

Jum�

4Ju

m� 5

Al�a

��s�

Iju��

�J/m

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J/pi��

Chai Brown bread slesi 2 Parachichi 1/4



Supu ya kuku na mboga mboga

Mayai ya kuchemsha 2 Apple 1 Juice glass 1

Supu ya nyama Ndizi ya kuchemsha 1

Supu ya mboga bakuli kubwa 1

Kuku 1/4 Bakuli kubwa la Kachumbari


Samaki vipande 2 Bakuli kubwa la Kachumbari

Wali 1/4 kg Samaki vipande 2 Mboga za majani

Wali 1/4 kg Maharage kidogo Mboga za majani


Ndizi mbichi 2 Nyama 200g Veggies

Salad mbichi Mayai 2 Brown bread 1

Salad mbichi Yai 1 Parachichi 1/2


Salad mbichi Mayai 2 Parachichi 1/4

Wali 1/4 kg Kuku 1/4 Mboga za majani

Parachichi 1/2 Nyama 200g Mboga za majani


Snac

ks Mtindi 150 g Salad ya matunda

Apple 1 Karanga 1/4 kikombe

Maziwa kikombe 1 Ndizi 1/2

MAZOEZI

Pataushauri wa daktari.

Sikiliza utayariwa mwili wako.

C-sectionpumzika wiki

8-10.

Aanzataratibu kwakutembea tu.

Fanya mazoezipamoja na mtoto wako.

Pumzika sikumoja

katika wiki.

Vit� v�a ku��g��i�

Tembea dkk 10 Squats 20 Floor touches-20 Push ups - 5 Plank - sek 10


Jogging dkk 30


Jogging dkk 30

Wiki : 1


Bonyeza hapakuona jinsi ya kufanya

mazoezi haya!

https://gigimaenda.co.tz/mazoezi-ya-kupunguza-uzito-ndani-ya-wiki-6-kwa-kina-mama/

Mwisho wa wiki ya kwanza!

Nilifata diet

Nilifanya mazoezi

Ninajisikia

J3 j4 J5 alh Ijm jmosi Jpili

J3 j4 J5 alh Ijm jmosi

au


Kuku = 1/4 Nyama ya ng'ombe = 600 g Samaki = vipande 5 Maharage = 1/2 kg Mayai = 1 0 Maziwa = l L

Mchele = 1/2 Kg Viazi = 2 Brown bread = 1 Karanga 1/4 kg Parachichi = 2 Matunda mix = bakuli dogo 1


Mtindi = 1/2 L Ndizi mbivu = 2 Apples = 5 Juice =mglasi 1


Salad ya matunda kibakuli kidogo sana kimoja na isiwe na ndizi.



Meal plan 2Ju

m�3

Jum�

4Ju

m� 5

Al�a

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Iju��

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J/pi��

SMOOTHIE Maziwa kikombe 1

Ndizi mbivu 1/2 Almonds 5


Mtindi 250 L Matunda mix kikombe 1





Maharage kikombe 1 1/2

Mboga za majani Slesi 2 brown bread




Salad mbichi Mayai ya kuchemsha 2

Viazi saizi kati 2 Nyama 200g Kachumbari




Snac

ks Mtindi 150 g Granola/Muesli Vijiko vikubwa 2



SMOOTHIE Maziwa kikombe 1 Matunda 1/2 kikombe






Kimbia dkk 10 Squats 30 Floor touches-25 Push ups - 10 Plank - sek 15


Jogging dkk 30


Jogging dkk 30

Wiki : 2


Bonyeza hapakuona jinsi ya kufanya

mazoezi haya!


Mwisho wa wiki ya pili!

Nilifata diet

Nilifanya mazoezi

Ninajisikia



au


Kuku = 1/2 Nyama ya ng'ombe = 1 na 1/2 kg Samaki = vipande 6 Maharage = 1/2 kg Mayai = 8 Maziwa = 1 L

Mchele = 1/2 Kg Ndizi mbichi = 4 Brown bread = 1 Pasta = kikombe 1 Quick oats = Kikombe 1na 1/2


Mtindi Asas plain = kopo dogo 1 Ndizi mbivu = 2 Apples = 2 Karanga = 100 g



Mtindi wa Asas kopo dogo plain ni low fat 150 g

Kwa aj�� ya sa��

Meal plan 3Ju

m�3

Jum�

4Ju

m� 5

Al�a

��s�

Iju��

�J/m

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J/pi��

Oats 1/2 kikombe Maziwa kikombe 1 Ndizi mbivu 1/2

Chai Brown bread slesi 1

Mayai 2



Maharage kikombe 1 1/2 Bakuli kubwa la salad



Pasta kikombe 1 Nyama 200 g Mboga za majani

Pasta kikombe 1 Nyama 200 g Mboga za majani




Salad mbichi samaki vipande2





Parachichi 1/2 Kuku 1/4 Mboga za majani

Snac




Supu ya nyama Mixed veggies Brown bread 1



Kimbia dkk 10 Knee-elbow Squats - 35 Speed skaters-25 Push ups - 15 Plank - sek 20

Jogging dkk 30

Jogging dkk 30

Wiki : 3Bonyeza hapa

kuona jinsi ya kufanyamazoezi haya!


Kimbia dkk 10 Knee-elbow Squats - 40 Speed skaters-30 Push ups - 20 Plank - sek 25 Kimbia dkk 10

Knee-elbow Squats - 40 Speed skaters-30 Push ups - 20 Plank - sek 25


Mwisho wa wiki ya tatu!

Nilifata diet

Nilifanya mazoezi

Ninajisikia



au


Maziwa = 1 L Nyama ya ng'ombe = 1na 1/4 kg Samaki = vipande 3 Maharage = 1 kg Mayai = 6 Mayai = 6 Karanga = 100 g Almonds = 5

Brown bread = 1 Viazi = 2


Mtindi = 1/4 L Ndizi mbivu = 1 Apples = 1





Kabichi = 1 Parachichi = 1 Matunda mix = bakuli ndogo 4

Kwa aj�� yasa��

Meal plan 4Ju

m�3

Jum�

4Ju

m� 5

Al�a

��s�

Iju��

�J/m

o��

J/pi��


Ndizi mbivu 1/2 Almonds 5


Mtindi 250 L Matunda mix kikombe 1





Brown bread 2 Maharage kidogo Mboga za majani



Salad ya kabichi1/4 + mix veggies Nyama 200g




Snac

ks Kibakuli kidogosalad ya

matunda Tango 1

Karanga 1/4kikombe Ndizi 1/2







Salad ya kabichi 1/4 + mix veggies Nyama 200g




Jogging dkk 30

Jogging dkk 30




Kimbia dkk 10 Knee-elbow Squats - 45 Speed skaters-35 Push ups - 25 Plank - sek 30 Kimbia dkk 10

Knee-elbow Squats - 45 Speed skaters-35 Push ups - 25 Plank - sek 30


Mwisho wa wiki ya nne!

Nilifata diet

Nilifanya mazoezi

Ninajisikia



au


Kuku = 1/2 Nyama ya ng'ombe = 1kg Samaki = vipande 6 Maharage = 1/2 kg Mayai = 5 Maziwa = 1 L

Quiick oats = vikombe 2 Mchele = 1/2 Kg Ndizi mbichi = 5 Viazi = 4 Brown bread = 1 Granola/Muesli = 200g Juice = glasi 1


Mtindi = Asas ndogo 1 Ndizi mbivu = 2 Apples = 1


Juice ya matunda

isiyoongezwa sukari.


Kopo dogo lamtindi wa asas nilow fat na linagramu 150

Kwa aj��ya sa��

Meal plan 5Ju

m�3

Jum�

4Ju

m� 5

Al�a

��s�

Iju��

�J/m

o��

J/pi��

Brown bread slesi 2 Parachichi 1/4

Brown bread slesi 2 Parachichi 1/4

Supu ya kuku na mboga mboga





Brown bread 2 Samaki vipande 2 Mboga za majani





Salad mbichi Yai la kuchemsha 1

Ndizi mbichi 2 Samaki vipande 2 Veggies



Viazi 2 Nyama 200g Mboga za majani


Snac


Tango 1 Karanga 1/4 kikombe




Viazi 2 Nyama 200g Mboga za majani

Ruka kamba dkk 10 Knee-elbow

Squats - 45 Bridges -20 Push ups - 25 Plank - sek 30

Jogging dkk 30

Jogging dkk 30



Ruka kamba dkk 10 Knee-elbow Squats - 55 Bridges -25 Push ups - 30 Plank - sek 40


Ruka kamba dkk 10Knee-elbow



Mwisho wa wiki ya tano!

Nilifata diet

Nilifanya mazoezi

Ninajisikia



au


Maini = 1/2 kg Nyama ya ng'ombe=1 kg Samaki = vipande 5 Njegere = 1 kg Mayai = 8 Maziwa = 1 L

Mchele = 1/2 kg Brown bread = 1 Viazi = 4 Granola/Muesli = 200g


Mtindi = 1/4 L Asas kopo dogo= 1 Ndizi mbivu = 1 Apples = 2 Matunda mix = bakuli ndogo 3

Karanga = 100 g Juice glass 1

Parachichi = 2 Kabichi = 1/4



Kama kuna kitu haupendi au hauna

badilishana na kingine kwenyeplan hii.

Kwa aj��ya sa��

Kukaanga kabichi na mixveggies tumia kijiko kidogo1 cha mafuta ya mimea

Meal plan - 6Ju

m�3

Jum�

4Ju

m� 5

Al�a

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Iju��

�J/m

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J/pi��


Ndizi mbivu 1/2 Peanut butter


Mtindi 1/4 L Matunda mix kikombe 1


Maini 200g Bakuli kubwa la Kachumbari


Samaki vipande 2 Kabichi 1/4= mix veggies

Njegere kikombe 1 1/2


Wali 1/4 kg Njegere kidogo Mboga za majani



Salad mbichi Maini 200g Parachichi 1/2





Snac





Supu ya nyama bakuli kubwa 1


Njegere kikombe 1 1/2





Jogging dkk 30

Jogging dkk 30








Mwisho wa wiki ya sita!

Nilifata diet

Nilifanya mazoezi

Ninajisikia



au

HONGERA!

UmemalizaChallenge!

UrefuUzito

Kifua Tumbo

Mikono Hips

VIPIMO!tarehe

USIISHIE HAPA!

Maz��i za�� ya ku�� tu�� ba�� ya uz��

BONYEZA HAPA!

https://gigimaenda.co.tz/jinsi-ya-kupunguza-tumbo-baada-ya-kujifungua/

TUSHIRIKISHE MAFANIKIO YAKO!

w��.gi��en��.co.t�

@gi��en��

gi��en��@g�a��.co�in��@gi��en��.co.t�


http://agram.com/gigimaenda/

Jin�� ya ku��g��a tu�� ba�� ya ku��n�u�

Jin�� ya ku��g��a uz�� k�a ma��wa��yo��s��

Link muhimu kwa ajili yako!

Kit�� bu��: Jin�� ya ku��g��a uz�� ha�� k�a ku�� sa��!

Karibu tena @www.gigimaenda.co.tz

https://gigimaenda.co.tz/jinsi-ya-kupunguza-tumbo-baada-ya-kujifungua/

https://gigimaenda.co.tz/jinsi-ya-kupunguza-uzito-kwa-mama-wanaonyonyesha/


p un g uz a uz i t o b i l a k ua t h i r i m a z i w …...na familia yako. kwa hiyo tafadhali...

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