Maonekedwe ndi mndandanda wa zakudya zama carb otsika: njira yothanirana msanga

Kuchita bwino kwa zakudya zama carb ochepera mafuta owotcha komanso kuchepa thupi kwazaka zambiri zakhala zikuyambitsa mikangano. Phunzirani momwe mungasiyanizire zochokera ku zopeka.

Zakudya zamafuta ndizomwe zimayambitsa kulemera kwambiri. Ngati mungaganize zochepetsa thupi ndipo mukuganiza zochepetsa kuchuluka kwa chakudya chamagulu m'zakudya zanu, muli pa njira yoyenera yochepetsera mafuta m'thupi.

Omanga thupi olimbitsa thupi amadziwa bwino zakudya zamagetsi otsika ndipo amadziwa kuti ngati mutsatira nuances onse, mutha kuchepetsa kuchuluka kwa mafuta popanda kutaya minofu. Koma osewera ambiri oyamba kumene amakayikira kuchuluka kwa chakudya chotere, chifukwa amakhulupirira malingaliro olakwika ndi nthano zachabe, zomwe tikambirane mwatsatanetsatane.

Kuchepetsa michere m'zakudya zanu kumakhudzanso kuchepa kwa minofu.

Kumayambiriro kwenikweni kwa chakudya chochepa cha carbohydrate, glycogen yomwe imapezeka m'misempha imatha, zomwe zimapangitsa madzi am'misempha kutsika. Zotsatira zake, minofu imachepetsedwa kukula kwake.

Kutsika kwakanthawi kwamadzi m'minyewa komanso kuchepa kwa minofu kumakakamiza anthu ambiri kusiya zakudya zamafuta ochepa, chifukwa amakhulupirira kuti tsopano zidzakhala choncho. Komabe, patatha masiku ochepa, thupi limasinthana ndi zakudya zatsopano, limayamba kupanga glycogen kuchokera kwazinthu zina ndikusamalira, ndikudzaza minofu ndi madzi.

Zakudya zamafuta ochepa, zakudya zama protein ambiri sizimayambitsa minofu.

Kuphatikiza apo, zakudya zomwe zimakhala ndi mapuloteni ambiri zimathandizira kupindula kwa minofu. Mapuloteni ochulukirapo omwe amalowa m'thupi, ndiwowonjezereka omwe amapangidwira kuti minofu ipangidwe. Ndikusowa kwa chakudya chamagulu, thupi limayamba kuphwasuka ndikuchita mafuta, ndikugwiritsa ntchito ngati mphamvu. Kenako, pakuwotcha mafuta ambiri a thupi, matupi a ketone amapangidwa. Thupi limawafunikira ngati mafuta, kupewa kuwonongeka kwa minofu. Kuphatikiza apo, amachepetsa kumverera kwanjala.

Chifukwa chake, pophatikiza chakudya chochepa-carb, mapuloteni ambiri komanso pulogalamu yophunzitsira yopangidwa mwaluso, mudzadabwitsidwa ndi kuchuluka kwa mafuta omwe adasowa komanso minofu yochuluka yomwe yapezeka.

Patani mapuloteni a nyama, monga ng'ombe, nkhuku, nsomba, mazira ndi mkaka. Onjezani kuzakudya zanu ndi masewera azakudya - protein, kesi.

Zakudya zama carb zotsika zimachepetsa mphamvu, zimakupangitsani kukhala ofooka.

Zowonadi, anthu omwe akuchita nawo masewera othamanga kwambiri (kuthamanga mtunda wautali, kupalasa njinga, kusambira, ndi zina) akuwonetsa kuchepa kwa zizindikiro zopirira.

Komabe, muyenera kukumbukira kuti m'masewera olimbitsa mphamvu mphamvu zamagetsi zimagwira ntchito mosiyanasiyana. Ngakhale othamanga opirira amawotcha glycogen yambiri m'misempha yawo, omanga thupi amagwiritsa ntchito ATP ndikupanga phosphate ngati magwero amagetsi.

Ngati mumakonda kudya chakudya chamagulu ambiri, kenako nkumadya zakudya zochepa, ndiye kuti m'masiku oyambilira mumatha kuchepa mphamvu komanso mphamvu. Osawopa izi - m'masiku ochepa thupi lanu lidzazolowera zakudya zatsopano, ndipo zovuta zidzatha.

Osamachita masewera olimbitsa thupi kangapo ndipo samapanga njira zochulukirapo zophunzitsira, ntchito mwachangu. Pankhaniyi, mphamvu zamagulu ndi mphamvu sizidzatha.

Mukamachita masewera olimbitsa thupi pakudya chamafuta ochepa, musabwerezenso 15 pobwereza kamodzi.

Onjezerani creatine muzakudya zanu. Amatha kukhala gwero lamphamvu komanso mphamvu pa maphunziro opindulitsa kwambiri.

Kuwona zakudya zamafuta ochepa, muyenera kusiyiratu chakudya.

Zachidziwikire, pali zakudya zofunikira kwambiri zomwe zimachotseratu michere. Koma kwa omanga thupi, "mafuta ochepa" amatanthauza kumangodya pafupifupi 2 magalamu a chakudya pa kilogalamu ya thupi patsiku. Mwanjira ina, kwa munthu wa mapaundi 80, kudya tsiku lililonse kwamatumbo kumakhala 160 g.

Simukukana chakudya chopatsa thanzi, koma izi sizitanthauza kuti mutha kuzidya mukafuna.

Ndikwabwino kuzidya m'mawa, kupatsa chidwi ndi chakudya. Mwachitsanzo, oatmeal, tirigu wathunthu, mbatata zotsekemera, ndi zina. Ndiwofunikanso kuphatikiza pafupifupi 60 g yamafuta muzakudya zam'mbuyomu, koma zochepa zokhazokha zomwe zimatha kuyamwa mwachangu. Mwachitsanzo, mikate yoyera, mbatata zoyera, sucrose, dextrose, etc. Mulibe kudya musanadye chakudya pamaso pogona, apo ayi amasintha kukhala mafuta.

Pakatha milungu iwiri iliyonse kwa masiku atatu, muchepetsani zakudya zomwe zimapezeka m'zakudya kuti kuchuluka kwake kusapitirire 100 g patsiku, chifukwa chake, mudzachepetsa gawo la glycogen m'misempha ndikufulumizitsa njira yowotchera mafuta kwambiri. Komanso, munthawi yomwe mwawonetsedwa, samalani kugwiritsa ntchito chakudya pambuyo pophunzitsidwa.

Pazakudya zama carb ochepa, njala imapezeka nthawi zambiri kuposa chakudya chamagulu.

Zakudya zomanga thupi sizinthu zokhazokha zomwe zimapangitsa kuti pakhale ma satellite. M'malo mwake, kudya zakudya zama protein ambiri kumakupatsani mwayi wokhala ndi zonse zokwanira kuposa chakudya chamoto chambiri. Komanso, zimadziwika kuti zakudya zopezeka ndi mapuloteni ambiri poyerekeza ndi zakudya zamafuta kapena zakudya zamafuta ochepa amachepetsa njala katatu! Ndipo zonse chifukwa chakudya chama protein ambiri chimapangitsa kuti amasulidwe a peptide YY, omwe amawonetsera ubongo kuti ukumva kupweteka.

Kusunga kuchuluka kwamapuloteni ambiri muzakudya, mudzathetsa njala kwanthawi yayitali.

Wonjezerani mapuloteni 40 mg pa chakudya chilichonse, ndipo musanaphunzitsidwe, ndikokwanira kudya 20 g.

Idyani zakudya zokhala ndi mapuloteni maola awiri kapena atatu aliwonse patsiku kuti muwonetsetse kuti mwakhuta, mosadalira kuchuluka kwa zopatsa mphamvu zomwe mumadya.

Kutsatira zakudya zama carb ochepa kumatanthauza kuti mumatha kudya zakudya zamafuta nthawi zonse.

Inde, zakudya zamagulu ochepa za carb zimaloleza kudya zakudya zamafuta: nyama yankhumba, soseji, batala, ndi zina zotero. Koma omanga thupi amakhala bwino kupewa zakudya izi, kutsatira zakudya zamafuta ochepa.

Zakudya zamafuta ochepa kwambiri, zakudya zamafuta zimawonjezedwa bwino komanso mwama thupi kotero kuti munthu samadzimva kuti ali pakudya. Zachidziwikire, mutha kudzithira nokha nyama yankhumba kapena mayonesi, koma ndibwino kusankha zakudya zamafuta ochepa, kapena osakhala ndi mafuta athanzi.

Mafuta ndikofunikira kwambiri chifukwa amathandizira kukhala ndi miyezo ya testosterone. Mukamadya mafuta athanzi pamlingo wocheperako, ndiye kuti mafuta osungirako sawonjezereka.

Kudya mafuta owonjezera pazakudya zamagulu ochepa owonjezera kumadzetsa mafuta a cholesterol ndipo ndi osapatsa thanzi.

Omanga a thupi ayenera kudya mafuta ochepa okhala ndi mafuta ambiri. Ochita masewera omwe amamwa mafuta odzaza amawonjezera kuchuluka kwa testosterone yawo. Nthawi yomweyo, mafuta sakuwavulaza - pokhapokha, mutatsata calorie kudya kwambiri.

Mafuta okhathamiritsa omwe amapezeka mu nkhumba, ng'ombe ndi nkhuku sizimachulukitsa cholesterol yoyipa ya LDL.

Kusintha ma carbohydrate ndi mafuta amtundu uliwonse kumachepetsa kuchuluka kwa triglyceride m'magazi ndikuwonjezera kuchuluka kwa cholesterol ina yomwe anthu amafunikira - HDL. Mafuta okhathamiritsa, kuyerekeza ndi mafuta osakwaniritsidwa, imakweza mulingo wa cholesterol wambiri.

Pewani zakudya zomwe zimakhala ndi mafuta: ma tchipisi, ma frie achi french, margarine, makeke, ndi zina zambiri, chifukwa mafuta a trans amawononga thupi.

Pazakudya zama carb ochepa, bweretsani mafuta anu kukhala 30-40% ya zakudya zanu zopatsa mphamvu tsiku lililonse. Phatikizaninso mafuta osakwaniritsidwa komanso opaka bwino omwe amapezeka mu ng'ombe, mazira, mkaka, nsomba, nkhumba, mwanawankhosa, ndi bakha.

Muli zakudya ndi zisonyezo

Zakudya zama carb ochepa ndizomwe zimayambira - njira yapadera yomwe imakupatsani mwayi wopuma mosavuta, kuthandizira, kuchepetsa kuchuluka kwa mafuta m'thupi ndikuwonjezera kuuma. Chakudya choterocho chimakonda kuchitidwa ndi akatswiri othamanga, olimbitsa olimbitsa thupi. Ngati zakudya zimagwiritsidwa ntchito kuchepetsa thupi, zimakhala ndi malamulo osiyanasiyana komanso miyambo yambiri. Nthawi zambiri, awa ndi machitidwe onse omwe cholinga chake ndi kuwotcha mafuta mwachangu, kupulumutsa komanso kusunga thupi.

Zisonyezo za chakudya chamafuta ochepa:

• onenepa kwambiri
• Njira yamasewera
• matenda ashuga.

Kuperewera kwamafuta m'zakudya kumakhudzanso osati maonekedwe, kulemera, komanso kapangidwe ka magazi. Kutsatira zakudya kumathandizanso kukhala ndi shuga, kumathandiza wodwalayo, komanso kumawonetseranso tsogolo la shuga.

Ubwino wa kachitidwe kakang'ono kam carb

Ubwino wawukulu wama carb otsika ndikuthamanga thupi. Ndi njira yabwino komanso kutsatira kwambiri malamulo a kuchepa thupi, simungapewe, ndipo ndi mafuta omwe amachoka. Chakudyachi chimasankhidwa ndi anthu onenepa kwambiri, omwe cholinga chake ndi kuchotsa makilogalamu ambiri.

1. Kukonda. Kuperewera kwa shuga sikumabweretsa kusinthasintha kwa glucose m'magazi, kuphatikiza apo, chakudya chimakhala ndi zinthu zamapuloteni zomwe zimathandizira kusuntha mwachangu komanso kuthandizira kuti muzilakalaka kudya.
2. Zakudya zosiyanasiyana. Zakudya zama carb zotsika zimalola kugwiritsa ntchito zinthu zamagulu osiyanasiyana pakuphatikizana kulikonse.
3. Matenda a misulin. Kutsika kwa chinthuchi kumathandizira kuti mafuta ayake.
4. Kulimbikira. Mutha kutsatira zakudya zamafuta ochepa kwa nthawi yayitali mpaka zotsatira zomwe mukufuna, koma osapitirira sabata.

Mukuyenera kudziwa: Ndi kudya kwambiri michere, matupi a ketone amapangidwa m'thupi. Zinthu izi zimangoletsa njala komanso kuchepetsa chidwi, komanso zimathandizira kupanga mphamvu yowonjezera.

Ziwopsezo ndi zotsutsana ndi zakudya

Aliyense amafuna kuchepetsa thupi mwachangu, chokoma komanso mosavuta. Nthawi zina chilakolakochi chimakhala champhamvu kwambiri mpaka munthu samaganizira zotsatira zake. M'malo mwake, zakudya zamafuta ochepa ndi imodzi mwamagetsi owopsa kwambiri. Sipangakhale funso lililonse lazabwino. Mapuloteni ochulukirapo amapereka katundu wamphamvu pa impso, m'mimba thirakiti, dongosolo la endocrine limavutika. Kudya kosakwanira kwa fiber kumapangitsa kudzimbidwa kwambiri komwe sikungatheke.

• matenda am'mimba thirakiti
• kulephera kwa aimpso
• matenda endocrine
• wazaka 18
• mimba
• kudzimbidwa
• nthawi yoyamwitsa,
• mtima ndi matenda a mtima.

Nthawi zina, kusowa bwino kwa zinthu zomwe zimapezeka m'thupi kumabweretsa vuto la mahomoni. Pakhoza kukhala mavuto ndi tsitsi, misomali, khungu, chifukwa cha kusowa kwa mavitamini. Pamaso pa matenda aliwonse osachiritsika, kufunikira koyambirira ndi dokotala ndikofunikira.

Mungachepetse zochuluka motani

M'masiku oyambirira chakudya chamagulu ochepa, madzi amasiya thupi, kotero kuchepa thupi kumatha kukhala kwakukulu. Kwa masiku atatu, mutaye mpaka 3 kg. Komanso, zotsatira zake zimakhala zochepa. Kuyambira sabata yachiwiri, njira yowotchera mafuta ndikusandutsa mphamvu idzayamba. Ichi ndichifukwa chake zakudya sizingakhale zazifupi. Kuchepetsa thupi pang'ono pamwezi ndi makilogalamu 5-7, malinga ndi malamulo onse. Ndi thupi lalikulu poyamba, mutha kuchotsa makilogalamu 10-15.

Malamulo a kuchepetsa kuwonda

Zakudya palibe chifukwa zimaphatikizapo kupatula kwathunthu kwa chakudya kuchokera m'zakudya. Amachepetsedwa kufika pa 50 g. M'makina ena, mpaka 30. Mu mtundu 2 wa shuga, kuchuluka kwa chakudya chamthupi ndi magawo 130, omwe ndi 26% omwe amakhala ndi 2000 kcal tsiku lililonse.

1. Simungathe kupatula mafuta ndi chakudya. Ayenera kumwedwa, koma ochepa. Ndikofunika kusankha mafuta athanzi (ang'ono, maolivi, coconut) kapena mtedza (wokwanira 25 g patsiku). Mafuta amapezekanso muzinthu zamkaka.
2. Shuga amathetsedweratu. Lamuloli likugwira ntchito pa mitundu yake yonse: uchi, zipatso zam'madzi, ma molasses.
3. Mbewu zonse zamtunduwu zimaphatikizidwa kupatula mitundu ya carbohydrate yotsika. Lero mutha kugula pasitala wapadera, mpunga wa shiitake.
4. Zakudya zama carb ochepa ziyenera kutsagana ndi kugwiritsa ntchito mavitamini kuyambira tsiku loyamba. Kupanda kutero, thupi limayankha mwachangu pakusowa kwa zinthu.
5. Chakudya cham'mawa chimayenera kuvomerezedwa, ziyenera kupangidwa ndi mapuloteni. Pakusowa chilimbikitso, mutha kutenga nkhuku yophika, dzira, yogati kapena tchizi cha kanyumba ndi inu.
6. Onetsetsani kuti mukugwiritsa ntchito fiber. Imapezeka m'masamba. Mutha kuyambitsa mtundu wa chinangwa muzakudya.

Zofunika: Lamulo lalikulu ndilopanda chakudya. Pankhaniyi, simuyenera kuda nkhawa za kuchuluka kwa magawo, mungathe kudya kukhuta, kuchepetsa thupi kumakhala bwino.

Kusamala kwamadzi

Muyenera kumwa madzi ambiri. Mapuloteni ochulukirapo adzasweka, ayenera kuchotsedwa. Pazakudya zama carb otsika, makamaka m'masiku oyambilira, thupi limayamba kutaya madzi mwachangu, mavoliyumu amapita nawo, manambala pamiyeso amalimbikitsa ndikupangitsa kupita patsogolo. Masheya ayenera kubwezeretsedwanso. Nthawi zambiri, munthu wonenepa amamva ludzu lamphamvu, lomwe limamupangitsa kudzuka usiku. Izi ndizabwinobwino.

Muyenera kumwa madzi osachepera 2,5 malita tsiku. Tiyi, khofi, chicory, hibiscus amaloledwa, koma makamaka ayenera kukhala madzi oyera opanda mpweya. Ndikofunika kuti musaphatikize kumwa ndi zakudya, kuti musaphatikizire ntchito yam'mimba.

Mndandanda wazinthu zololedwa

Zakudya zama carb zotsika zimakhala ndi mndandanda wazakudya zambiri. Kuchokera kwa iwo mutha kuphika maphunziro osiyanasiyana ndi achiwiri, masaladi, zokhwasula-khwasula. Iwo ali osavomerezeka kuti mwachangu chakudya mafuta. Mafuta amagwiritsidwa ntchito pazinthu zochepa pongovala.

Zakudya zoyambirira:

1. Nyama, nkhuku. Mitundu yamafuta ochepa nyama, nkhuku, kalulu, tsekwe ndilovomerezeka. Mutha kudya nyama ya nkhumba, bakha, koma ochepa.
2. Nsomba ndi nsomba zam'nyanja. Mitundu yonse imagwiritsidwa ntchito, kuphatikiza mitundu yamafuta.
3. Mazira. Ngati pali zovuta ndi cholesterol kapena mitsempha yamagazi, ndiye kuti mapuloteni okha ndi omwe amagwiritsidwa ntchito.
4. Masamba. Mutha kudya mitundu yonse, kupatula mbatata, kaloti ndi chimanga, popeza zimakhala ndi wowuma ndi shuga. Ndikofunika kuti muzikonda zipatso zobiriwira: nkhaka, zukini, kabichi wamitundu yonse, tsabola, nyemba za katsitsumzukwa. Yerusalemu artichoke amaloledwa.
5. Zipatso. Maapulo obiriwira okha ndi mphesa ndizomwe zimaloledwa. Zipatso zina zonse ndi zipatso sizimaperekedwa pachakudya, chifukwa zimapatsa chakudya.
6. Madzi. Mutha masamba okha, koma ochepa.

Zogulitsa tirigu ndizoletsedwa. Koma mutha kugwiritsa ntchito chinangwa, kuchuluka kwa tsiku ndi tsiku mpaka 30 g. Zomera zamtundu zimalepheretsa kudzimbidwa, kukonza matumbo ndikuthandizira kuchotsa mamolekyulu amafuta m'thupi.

Mndandanda Woletsedwa wazinthu

Zakudya zomanga thupi ndi gulu lalikulu la zinthu, osati shuga basi. Ndipo ngati ena mwa iwo nthawi zina amadzayambitsidwa muzakudya, ndiye kuti, zomwe zimayenera kusiyidwa kwathunthu. Ngakhale zochepa ndizomwe zimakhudza kuchepa thupi.

• trans mafuta, margarine,
• mafuta okhala ndi kuchuluka kwa omega-6 (soya, chimanga, rapeseed, mpendadzuwa),
• zotsekemera zotulutsa
• mbewu za gluten.

Ma Chipi, soseji, ndi zakudya zamzitini ndizoletsedwa, kupatula zomwe zimakonzedwa mu msuzi wawo ndipo mulibe mafuta. M'pofunika kukana chilichonse chotsirizidwa, ngakhale chovomerezeka. Nthawi zambiri, wopanga amakhala wochenjera, amawonjezera zonunkhira ndi zinthu zina zomwe zimakulitsa chilakolako. Mukatha kudya patties kapena soseji, kuthekera kwa kuphwanya zakudya kumakhala kwakukulu kwambiri.

Zosankha zamndandanda

Njira yolimba yodziwira chakudya chamthupi ndi kudzera pakuwerengera payekha. Koma njirayi ndiyosautsa, zimatenga nthawi, kuyika, kuyesa magawo ndi kuwerengera kapangidwe kake. Ndiosavuta kutsatira mndandanda wazakudya zamafuta ochepa. Pansipa pali zakudya zamasiku atatu. Ngati mumatsatira makina amagetsi otere, sizingatheke kupitilira zizolowezi.

Kutuluka kwamphamvu, kusunga zotsatira

Zakudya zamafuta ochepa sizilephera.Kupatuka pang'ono kwambiri kuchokera pachakudya kumatha kuyambitsa kukhumudwa kwa nthawi yayitali. Kulemera kumasiya kugwera pansi, komwe kungasowetse mtendere. Ndikofunikanso kuti kuthetseratu dongosolo ndikusunga zotsatira zake. Mu zakudya zina (mu zakudya za Ducan, mwachitsanzo), pali magawo apadera a izi, amawerengedwa pawokha, kutengera kuchuluka kwa kilogalamu yomwe yatayika. Koma mutha kuzichita mosavuta.

Momwe mungachotsere zakudya zamafuta ochepa:

1. Simungathe kuyimitsa nthawi yomweyo. Kusintha kwa chakudya chokwanira kuyenera kukhala pang'onopang'ono. Tsiku lililonse, kuchuluka kwa chakudya cham'magazi kumawonjezeka ndi magawo asanu.
2. Miyezi iwiri yoyambirira dongosolo litachotsedwa, tikulimbikitsidwa kuwerengetsa kuchuluka kwa zopatsa mphamvu tsiku lililonse.
3. Kuphatikiza zotsatirazi, mutha kukana chakudya 1 nthawi sabata komanso kutsatira zakudya.

Mukayimitsa mwadzidzidzi dongosolo, konzekerani phwando lam'mimba, dzikondweretseni ndi mafuta othamanga, ndiye kuti kulemera kumayambiranso kubwerera mwachangu. Kuletsa njirayi kumakhala kovuta. Chifukwa chake, muyenera kukonzekera pasadakhale, konzanani ndi kusintha kwakutali kwa chakudya. Mwina kwa ena, kadyedwe kadzakhala gawo loyamba la kudya moyenerera.

Mfundo zachikhalidwe zophatikiza ndi zakudya zamafuta ochepa

Mndandanda wazakudya zomwe muyenera kudya zimatengera magawo angapo, kuphatikiza momwe muliri wathanzi, zomwe mumachita mthupi, komanso kuchuluka kwa kulemera komwe mukufuna kuchepetsa. Ganizirani izi zonse monga kalozera wamkulu.

Chitha: nyama, nsomba, mazira, masamba, zipatso, mtedza, mbewu, mkaka wokhala ndi mafuta ambiri, mafuta "athanzi", mafuta, ma tubers ena, mbewu zomwe sizili ndi gluten.

Sizingatheke: shuga, madzi ambiri a chimanga cha tirigu, tirigu, mafuta ambewu, mafuta omaliza, "zakudya" ndi zakudya zamafuta ochepa, zakudya zopakidwa kwambiri.

Zakudya Zopewera

Simuyenera kudya mitundu iyi ya zakudya zisanu ndi ziwiri (zopangidwa mwanjira yofunikira):

• Shuga: zakumwa zozizilitsa kukhosi, misuzi ya zipatso, agave, maswiti, ayisikilimu ndi ena.
• Zakudya Zaulere za Gluten: tirigu, spell, barele, rye. Zina zomwe ndi mkate ndi pasitala.
• Mafuta a trans: Mafuta a "Hydrogenated" kapena "pang'ono hydrogenated".
• Omega 6 Fatids Acids: flaxseed, soya, mpendadzuwa, chimanga, safridi, wogwirira ndi mafuta a mphesa.
• Zokoma Zopangira: aspartame, saccharin, sucralose, cyclamates ndi acesulfame potaziyamu. Gwiritsani ntchito stevia m'malo mwake.
• Zakudya Zamafuta Ochepa komanso Zakudya: zinthu zambiri zamkaka, chimanga, zopangira, etc.
• Zinthu zoyendetsedwa bwino kwambiri: ngati zikuwoneka kuti anapangidwa ku fakitole, osamadya.

Mndandanda Wochepa wa Zakudya Zam'thupi - Zakudya Zoyenera Kudya

Zakudya zanu ziyenera kukhazikitsidwa ndi zakudya zomwe zimapangidwa mwachilengedwe, zamoto zochepa, zopanda mafuta.

• Nyama: ng'ombe, mwanawankhosa, nkhumba, nkhuku ndi zina. Bwino nyama ndi mbalame zodyetsedwa ndi udzu.
• Nsomba: nsomba, trout, haddock ndi ena. Nsomba zamtchire ndizabwinoko.
• Mazira: kulemera ndi omega-3s kapena nkhuku zodyetsedwa ndi udzu.
• Masamba: sipinachi, broccoli, kolifulawa, kaloti ndi ena.
• Zipatso: maapulo, malalanje, mapeyala, mabulosi abulu, sitiroberi.
• Mtedza ndi mbewu: ma almond, walnuts, mbewu za mpendadzuwa ndi zina.
• Zapamwamba Zamkaka Zamkaka: tchizi, batala, kirimu, yogati.
• Mafuta ndi mafuta: mafuta a kokonati, batala, mafuta anyama, mafuta a azitona ndi mafuta a nsomba.

Ngati mukufuna kuchepetsa thupi, samalani ndi tchizi ndi mtedza, chifukwa ndizosavuta kuzipitilira. Osamadya zipatso zoposa chimodzi patsiku.

Itha kudyedwa pang'ono

Ngati ndinu athanzi, wogwira ntchito, ndipo simu onenepa kwambiri, mutha kupeza chakudya chamagulu ochepa.

• Tubers: mbatata, mbatata zokoma ndi zina.
• Zakudya Zaulere za Gluten: mpunga, oats, quinoa ndi ena.
• Ziphuphu: mphodza, nyemba zakuda, nyemba ndi zina (ngati mumakonda).

Mutha kudya pang'ono ngati mukufuna:

• Chokoleti chakuda: Sankhani mitundu yazakudya monga cocoa 70% kapena kupitirira.
• Vinyo: Sankhani vinyo wouma wopanda shuga kapena mafuta owonjezera.

Chokoleti chakuda chimakhala ndi antioxidants ambiri ndipo chingakhale chabwino kwa thanzi lanu ngati mungachidye moperewera. Komabe, kumbukirani kuti chokoleti chakuda ndi mowa zimasokoneza zolinga zanu ngati mumadya / kumwa kwambiri.

• khofi
• tiyi
• madzi
• zakumwa zozizilitsa kukhosi popanda zotsekemera zotengera.

Sabata imodzi menyu otsika carb

Ichi ndi chopatsa thanzi monga sabata imodzi. Zogulitsa kuchokera pamndandandawu zimapatsa mafuta osakwana 50 magalamu a chakudya patsiku, koma, monga tafotokozera pamwambapa, ngati muli athanzi komanso athanzi, mutha kuwonjezera chiwerengero chawo.

Lolemba

• Chakudya cham'mawa: omelet ndi masamba osiyanasiyana ophika mu mafuta kapena mafuta a kokonati.
• Chakudya chamadzulo: yogati ya mkaka (kuchokera ku ng'ombe yodyetsedwa) ndi mabuluni ndi ma amondi ochepa.
• Chakudya chamadzulo: masangweji (osati batala mkate), wopatsidwa masamba ndi msuzi wa salsa.

Lachiwiri

• Chakudya cham'mawa: nyama yankhumba ndi mazira.
• Chakudya chamadzulo: masangweji otsala ndi masamba kuchokera chakudya chamadzulo.
• Chakudya chamadzulo: nsomba ndi batala ndi masamba.

Lachitatu

• Chakudya cham'mawa: mazira ndi masamba okazinga mu mafuta kapena mafuta a kokonati.
• Chakudya chamadzulo: shrimp saladi ndi mafuta pang'ono a azitona.
• Chakudya chamadzulo: nkhuku yokazinga ndi masamba.

Lachinayi

• Chakudya cham'mawa: omelet ndi masamba osiyanasiyana ophika mu mafuta kapena mafuta a kokonati.
• Chakudya chamadzulo: ma smoothies opangidwa ndi mkaka wa kokonati, zipatso, amondi ndi mapuloteni.
• Chakudya chamadzulo: nyama yokazinga ndi masamba.

Lachisanu

• Chakudya cham'mawa: mazira okazinga ndi nyama yankhumba.
• Chakudya chamadzulo: saladi nkhuku ndi mafuta pang'ono a azitona.
• Chakudya chamadzulo: nyama ya nkhumba ndi masamba.

Loweruka

• Chakudya cham'mawa: omelet ndi masamba osiyanasiyana.
• Chakudya chamadzulo: yogurt ya mkaka (makamaka kuchokera ku ng'ombe yodyetsedwa ng'ombe) ndi zipatso, coconut ndi walnuts ochepa.
• Chakudya chamadzulo: nyama yokhala ndi masamba.

Lamlungu

• Chakudya cham'mawa: mazira okazinga ndi nyama yankhumba.
• Chakudya chamadzulo: Smoothie wopangidwa kuchokera mkaka wa kokonati, zonona pang'ono, zipatso, ndi ufa wa protein.
• Chakudya chamadzulo: mapiko a nkhuku yokonzedwa ndi sipinachi yaying'ono.

Phatikizani zamasamba osiyanasiyana muzakudya zanu. Ngati cholinga chanu ndikukhala pa 50 magalamu a chakudya patsiku, ndiye kuti mumatha kudya masamba osapumira ndi zipatso 1 zosankha patsiku. Apanso, ngati muli athanzi, ngati simun wonenepa kwambiri, komanso mukukhalanso ndi moyo wathanzi, mutha kuwonjezera timatumba ta mbatata, kuphatikiza mbatata, komanso phala, monga mpunga ndi oats.

Zosankha zoziziritsa kukhosi

Palibe chifukwa chokwanira kudya zopitilira katatu patsiku. Koma ngati muli ndi njala pakati pa chakudya, mutha kugwiritsa ntchito izi:

• chidutswa cha zipatso
• yogurt yamafuta ochepa
• dzira lowiritsa kapena mazira awiri,
• kaloti
• zotsala za chakudya chamadzulo,
• ochepa mtedza
• tchizi ndi nyama.

Zakudya m'malesitilanti

M'malesitilanti ambiri, mutha kusintha zosakaniza mu mbale ndikuwapangitsa kukhala ngati carb.

• Sankhani nyama kapena nsomba kuti ikhale njira yanu yayikulu.
• Funsani mwachangu chakudya chamafuta nthawi zonse.
• Funsani masamba owonjezera m'malo mwa mkate, mbatata, kapena mpunga.

Zogulitsa Zapansi Zapansi: Mndandanda Wogula

Lingaliro lalikulu kukhala kugula m'masitolo akulu momwe mungapezere zinthu zonse zofunika. Ndikofunika kugula zinthu zachilengedwe ndi zoweta kwa nyama / mbalame zomwe zimadyedwa ndi udzu, koma pokhapokha ngati mungakwanitse. Ngakhale mukapanda kugula zogulitsa zopezeka zokha, zakudya zanu zimakhalabe zopambana kuwirikiza kokwanira kuposa zakudya zofunikira: sankhani zakudya zochepa zomwe zingafanane ndi luso lanu lazachuma.

• nyama (ng'ombe, mwanawankhosa, nkhumba, nkhuku, nyama yankhumba),
• nsomba (nsomba yamafuta, makamaka nsomba),
• mazira (sankhani mafuta omega-3 acids kapena mazira kuchokera ku nkhuku zodyetsedwa udzu, ngati mungathe kutero),
• batala
• mafuta a kokonati (sankhani Namwali Wowonjezera),
• mafuta
• mafuta a azitona
• tchizi
• mafuta zonona
• wowawasa zonona
• yogati (yonse, yopanda masamba),
• ma buluku (mutha kugula achisanu),
• mtedza
• azitona
• masamba abwino: masamba, tsabola, anyezi ndi ena,
• masamba achisanu: broccoli, kaloti, zosakaniza zingapo,
• msuzi wa salsa
• zokometsera: mchere wam'nyanja, tsabola, adyo, mpiru ndi ena.

Posachedwa, tikulimbikitsidwa kuchotsa "ziyeso" zonse zopanda pake kuchokera ku ma pantry: tchipisi, maswiti, ayisikilimu, zakumwa za kaboni, timadziti, mkate, chimanga, zida zophika (ufa wa tirigu ndi shuga).

Julia Bastrigina

1. Kumbukirani kamodzi: mafuta oyamba a thupi lathu ndi glucose. Ngati palibe glucose m'thupi, ndiye kuti ayesetsa kuti atulutse m'matumbo a minofu.

2. Kusowa kwa chakudya chamagulu kumapangitsa kuti maglycogen achulukane kwambiri m'chiwindi ndi minofu. Maola 18 okha ndiokwanira kuti iwo athe. Chiwindi "chopanda kanthu" chimakhala chandamale chodzetsa mafuta kuwonongeka pachakudya ndipo chimadziphika nawo. Kuchotsa mafuta awa kumakhala kovuta kwambiri. Mwa njira, hepatosis yamafuta ndi chimodzi mwazifukwa zakukula kwa matenda ashuga a 2.

3. Mapuloteni ochulukirapo samadutsa thupi popanda kufufuza. Kuwonekera kwa nthawi yayitali kumabweretsa "kuwonongeka" kwa kagayidwe kazakudya, mapangidwe a miyala ya impso ndi kuyika kwa makhristali a uric acid m'malo.

4. Zakudya zomanga thupi zimakopa madzi. Mapuloteni - dehydrate. Kuchepa kwa thupi kumatiwopseza ndi khungu loyesa komanso louma.

1. Timakana molakwika zinthu zina

Kuti tichite bwino, aliyense wa ife amafunikira chidziwitso choyambirira, ndipo chidziwitso chatsatanetsatane cha zakudya sichimachita chimodzimodzi. Musanadye zakudya zanu, pezani njira yochepetsera kuchuluka kwa chakudya chamafuta m'zakudya zanu, zakudya ziti zomwe zimakhala ndi chakudya chamagulu, komanso momwe mungapangire zakudya zamafuta ochepa.