Malamulo Ochepetsa a Carb

Zakudya zama carb zotsika mtengo ndi mtundu wa chakudya chozikidwa pakudya zakudya zokhala ndi index yotsika ya glycemic. Uwu ndi njira yatsopano kwambiri, cholinga chake chachikulu chomwe chimathandizira kuchepetsa thupi popanda kuvulaza thanzi komanso thanzi.

Kuyambira mu 1970, zakudya zamafuta ochepa zomwe sizimaletsa kudya zimaganiziridwa kuti ndizomwe zimakonda kwambiri kuwonda. Pakadali pano, maphunziro ambiri, kuphatikiza Harvard University, yofalitsidwa mu 2017, amatsimikizira kuchuluka kwapamwamba kwambiri kwa zakudya zamafuta ochepa poyerekeza ndi zakudya zamafuta ochepa.

Zotsatira zake zikuwonetsa kuti kuchepa kwapakati kwa omwe akusewera pamayesedwe, kutsatira zakudya zamafuta ochepa, kunali makilogalamu 1-2 kuposa omwe amachepetsa mafuta pakudya kwawo.

Zakudya zamagalimoto ochepera ndizoyenereradi akatswiri oyendetsa pamasewera ndi osewera ena, koma ndizothandiza kwa anthu omwe ali kutali ndi masewera omwe amafuna kutaya mapaundi ochepa owonjezera.

Chofunika chakudya

Chofunikira chakudya chama carb ochepa ndicho kukana kwathunthu kapena pang'ono zakudya zomwe zili ndi chakudya, komanso kuwonjezeka kwakukulu kwa gawo la mapuloteni ndi CHIKWANGWANI m'zakudya. Zakudya zomanga thupi m'zakudya zimachepetsedwa mpaka magalamu 50 patsiku, ndipo kuchuluka kwa mapuloteni, m'malo mwake, kumawonjezeka - mpaka 150-200 g, kutengera zaka, thupi, kuchuluka kwa ntchito zolimbitsa thupi.

CHIKWANGWANI momwe masamba, zitsamba, chinangwa, zipatso zina zosakhudzidwa zimaphatikizidwa muzakudya. Potengera chakudya chamafuta ochepa, othamanga amakakamiza thupi lake kuti lisinthe mphamvu zina. Mfundo yayikulu yazakudya chochepa cha carb imatengera njira ya ketosis. Tiyeni tiwone kuti ndi chiyani.

Ketosis zamankhwala osokoneza bongo

Zakudya zilizonse zopanda carbohydrate kapena zama carb otsika (kuphatikizapo zakudya za Atkins) ndizakudya cha ketogon.

Ketosis ndi njira yotulutsa mafuta acid ndi matupi a ketone kuchokera ku maselo amafuta (adipocytes) kuti athe kupeza mphamvu kuzungulira kwa Krebs.

Chakudya choterocho chimakhala bwino m'magazi a insulin, zomwe ndizofunikira kwambiri kwa odwala omwe ali ndi matenda a shuga a 2. Popeza magwero azakudya zomanga thupi ndi chakudya sizilowa mthupi, kuchuluka kwa glucose sikapangidwe m'magazi. Mu vuto lakelo, thupi limafunikira mphamvu zamagetsi ndi michere ina ndikugwiritsira ntchito njira yodyetsera mafuta kuti likhalebe ndi metabolic yachilengedwe.

M'maselo a adipose minofu, njira za cleavage zimayendetsedwa. Mafuta acids amapangidwa omwe amalowa m'chiwindi ndi minofu ya minofu, pomwe imasungidwa ndipo imasinthidwa kukhala acetyl-CoA (chinthu chofunikira mu mkombero wa Krebs) ndi ma ketones (matupi a ketone).

Panthawi ya kuperewera kwa chakudya m'thupi, chiwindi chimaphwanya mafuta m'magulu amafuta ndi ma ketoni kuti abwezere m'masitolo a glycogen ndikubwezeretsanso mphamvu - Umu ndi momwe ketosis imachitikira.

Dr. Atkins Zakudya

Chakudya chodziwika bwino komanso chodziwika kwambiri cha ketobon chapamwamba ndi Dr. Atkins. Poyamba gawo loyambirira, limatanthawuza kuletsa kokhazikika kwa kuchuluka kwa chakudya chamagulu m'zakudya - zosaposa 20 magalamu patsiku. Dr. Atkins adasindikiza koyamba kadyedwe kake mu 1966 m'magazini ya Harpers Bazaar.

Adagawa zakudya zake m'magawo anayi:

1. Kubweretsa kapena gawo lokondoweza - gawo lokonzekera masabata awiri lomwe limapangitsa kuti thupi lizisintha kuti likhale ndi ketosis (zosaposa 20 magalamu a chakudya patsiku).
2. Gawo lokangalika la kuchepa thupi, lomwe likufuna kuwonjezera pang'onopang'ono kuchuluka kwa chakudya chamagulu muzakudya (ndi pafupifupi magalamu 10 pa sabata) kwinaku mukupatsa mafuta owopsa.
3. Gawo losinthika - limakupatsani mwayi wowonjezera chakudya chilichonse muzakudya zanu, koma mokhazikika 1 kapena 2 pa sabata.
4. Chithandizo - ndi gawo ili, kulemera kumayenera kukhazikika, ndipo pang'onopang'ono zakudya zimazolowera. Komabe, kuchuluka kwa chakudya cham'madzi ndi kuchuluka kwa ma seva ziyenera kuyendetsedwa kuti muchepetse kuwonda.

Pakuwonjezeka kwa kulemera kwa thupi, timabwereranso gawo loyamba la zakudya.

Glycemic Product Index

Kuti mumvetsetse phindu la chakudya chamafuta ochepa, onani lingaliro la glycemic product index (GI). Pankhani ya zamankhwala zamankhwala ndi masewera olimbitsa thupi, ndichikhalidwe chanu kugawa chakudya zamafuta kukhala zosavuta komanso zovuta. Kapena mwachangu komanso pang'onopang'ono - kutengera kuthamanga kwa mayamwidwe awo ndi thupi.

Pali lingaliro: zinthu zomwezo zimatha kukhala ndi kuyamwa kwakukulu komanso kwapakatikati kapena ngakhale kutsika kwa shuga m'magazi. Zonse zimatengera njira yopangira matenthedwe kapena makina, kutentha, komanso zosafunika zina ndi zina zowonjezera. Chifukwa chake, munjira zambiri, kulekanitsa chakudya chamthupi kupita mwachangu / mosakwiya kudzakhala kofunikira. Kupatukana ndi mndandanda wawo wa glycemic ndikolondola kwambiri.

Mlozera wa Glycemic - Ichi ndi chizindikiro cha zotsatira za zakudya atatha kudya shuga.

Mndandanda wa glycemic wa chinthu umatsimikiziridwa ndi zinthu ziwiri - kuchuluka kwa kuwonongeka kwa wowuma ndi kuchuluka kwa wowuma komwe kumatsitsidwa. Wosavuta kukhuthala kugundika ndikukhala glucose, imalowa mwachangu m'magazi, ndipo kukwera kwa shuga komweko.

Ngati shuga wambiri alowa m'thupi nthawi yomweyo, sagwiritsidwanso ntchito mokwanira. Gawo lipita ku "depot yamafuta." Chifukwa chake, zomwezo zomwe mumadya zimatha kukhala ndi kalozera wosiyana wa glycemic ndipo zimadziwika ndi thupi.

Mwachitsanzo, kaloti yaiwisi ali ndi glycemic index yamagulu 20, ndipo kaloti owiritsa amakhala ndi magawo 50 (monga mkate woyera wanthawi zonse).

Buckwheat kapena oatmeal ali ndi glycemic index yamagulu 20, ndi buckwheat kapena oatmeal, 40 mayunitsi.

Mu popcorn, kuphwanya chimanga cha chimanga kumakulitsa chiwonetsero cha chimanga ndi 20 peresenti.

Kuyanika zakudya zina kumachepetsa index ya glycemic: buledi wokalamba amakhala ndi GI ya magawo 37 okha, wokhala ndi GI yatsopano ya buledi - 50 mayunitsi.

Ngakhale ayisi wosungunuka amakhala ndi GI nthawi 1.5 kuposa mafuta oundana.

Zakudya zopindulitsa

Ubwino wambiri wamafuta ochepa:

1. Kudziwa mndandanda wazakudya za glycemic kumapangitsa kuti musamavutike kuwongolera shuga lanu lamagazi. Izi ndizothandiza kwambiri kwa odwala matenda ashuga, omwe madokotala amalimbikitsa kuti azidya zakudya zambiri zokhala ndi index yotsika ya glycemic.
2. Unyinji wambiri, womwe umagwiritsidwa ntchito m'makudya ochepa a carb, umapangitsa kuti minyewa ikhale m'mimba.
3. Zakudya zopatsa mphamvu m'mapuloteni zimakhutitsa thupi ndizofunikira zonse za amino acid ndi collagen, zimapangitsa tsitsi labwino, khungu ndi misomali.

Contraindication

Ngakhale zabwino zilizonse zopezeka m'thupi zomwe zimapatsa chakudya pang'ono, pali zochitika zina pomwe zakudya zamafuta ochepa sizitsutsana:

• matenda a impso ndi chiwindi.
• matenda am'mimba thirakiti
• matenda amtima
• kusasamala kwa mahomoni,
• mimba ndi mkaka wa m`mawere

Simungathe kutsatira zakudya zamafuta ochepa za ana ndi achinyamata - pali chiopsezo cha zotsatira zoyipa zama metabolic.

Malamulo ndi zakudya

Pazakudya zama carb ochepa, tikulimbikitsidwa kutsatira malamulo angapo kuti tikwaniritse zotsatira zabwino zochepetsera thupi:

1. Osapitirira kuchuluka kovomerezeka kwa zakudya zamasiku onse.
2. Pewani kusokonezedwa ndi chakudya kwa maola opitilira 4.
3. Ndikofunika kugawa zakudya za tsiku ndi tsiku muzakudya 5-6.
4. Gawani zakudya zonse muzakudya zitatu komanso zokhazokha ziwiri.
5. Zopatsa mphamvu za chakudya chachikulu siziyenera kupitirira 600 kilocalories, ndipo akamwe zoziziritsa kukhosi - 200 kilocalories.
6. Ngati maphunziro anu amachitika m'mawa, ndikofunikira kuti muzimadya chakudya cham'mawa chambiri (omelet kuchokera ku mazira awiri ndi awiri).
7. Ngati zolimbitsa thupi zili madzulo, idyani maola awiri musanayambe kulimbitsa thupi ndipo ngati kuli kotheka musadye mukangomaliza kulimbitsa thupi.Zakudya zowala pang'ono asanagone ndi gawo la tchizi tchizi (kapena chinthu china cha protein) chololedwa.
8. Pazakudya zama carb ochepa, khofi ndi zakumwa zina za caffeine sizilimbikitsidwa. Mowa umaletsedwa kotheratu.
9. Imwani osachepera 2-3,5 malita a madzi oyera akumwa patsiku.
10. Pakudya chamafuta ochepa, ndikofunikira kuti mutenge michere yama mineral-michere kuti mudzazenso zinthu zofunika mthupi.

Mapulogalamu Olimbikitsidwa

Kuphatikiza pa malamulo ndi malingaliro pamwambapa, palinso mfundo ina yofunika. Gawo lofunika kwambiri la chakudya chochepetsedwa ndi carb ndi tebulo la zakudya zolimbikitsidwa.

Onetsetsani kuti mukutenga nawo ntchito ngati mukufuna zotsatira zake.

Mndandanda Woletsedwa wazinthu

Zakudya zoletsedwa pazakudya zama carb ochepa ndizophatikiza:

• buledi ndi mitundu yonse ya ophika buledi: masikono, makeke, makeke, makeke, mabisiketi,
• maswiti aliwonse: shuga, uchi, manyuchi osiyanasiyana, zipatso zamkati, ayisikilimu, maswiti, chokoleti,
• masamba abwino ndi masamba omwe ali ndi wowuma: mbatata, Yerusalemu artichoke, chimanga chokoma,
• chilichonse chomwe chili ndi lactose, sucrose ndi maltose ambiri,
• mbewu zosiyanasiyana za chimanga ndi chimanga kuchokera kwa iwo zomwe zimakhala ndi mndandanda wokwera wa glycemic: semolina, phala la mpunga, oatmeal, flakes chimanga.

Malamulo onse

M'zaka zaposachedwa, zakudya zama protein zama protein zomwe zimakhala ndi mafuta ochepa kwambiri zimakhala zotchuka kwambiri. Ganizirani funso loti zakudya zamafuta ochepa ndizomwe zili, zomwe zimapangidwa ndi cholinga chake.

Makina osakhazikika a zakudya m'thupi amagwiritsidwa ntchito pazinthu zosiyanasiyana: kuwonda, matenda ashugachithandizo kunenepaat matenda oopsa. Zakudya zamoto zochepa (zotchedwa Zakudya za keto) akuwonetsedwanso kwa osewera omwe amasewera masewera ngati Billballing, omwe amagwiritsa ntchito pulogalamu yapadera yazakudya - kuyanika, yomwe imakupatsani mwayi wopumula komanso kuwonetsa kanthawi kochepa pochepetsa mafuta a thupi ndikuwonjezera minofu yowonda. Ndipo mu gawo lirilonse la chandamale lomwe limapangidwa kuti lizipeza zakudya zamagulu ochepa a carbohydrate, pamakhala malamulo komanso miyambo yambiri.

Zakudya zomanga thupi ndi gulu lalikulu la mankhwala, kuphatikizapo zosavuta (monosaccharides) ndi zovuta (polysaccharides) zamagalimoto, zomwe zonse zimakhudza metabolism:

• chakudya chopatsa mphamvu - chimatengedwa mwachangu mthupi ndipo munthawi ya metabolism imagawidwa kukhala monosugar (glucose / fructose). Amatengeka mwachangu mthupi ndipo pamene zochulukirapo zimatengedwa, ngati palibe chifukwa chake, amasinthidwa kukhala mafuta amkati ndi oyenda m'mimba. Mukagwiritsidwa ntchito, kuchuluka kwa shuga mumagazi kumakwera msanga, komwe kumapereka kumva kuti mukukomoka, komwe kumadutsanso mwachangu. Zakudya zokhala ndi zakudya zosavuta zamafuta zimaphatikizapo shuga, zipatso zotsekemera, uchi, kupanikizana, zoteteza, zamapake, maswiti, ndi maswiti ena,
• zopatsa mphamvu zovuta (wowuma, glycogen, pectinCHIKWANGWANI inulin) zimamizidwa pang'onopang'ono mthupi (nthawi yayitali 3-5). Amakhala ndi mawonekedwe ovuta ndipo amaphatikiza ma monosaccharides ambiri. Zimaswa m'matumbo ang'onoang'ono, ndipo mayamwidwe ake amachepetsa utsi.Zakudya zomanga thupi zovuta zimachulukitsa shuga m'magazi pang'onopang'ono, motero thupi limakhala lodzaza ndi mphamvu. Zinthu zomwe zimakhala ndi ma carbohydrate ovuta (CHIKWANGWANI, wowuma, pectin) zimaphatikizapo buledi wonse wa tirigu, mpunga woyera, chimanga ndi chimanga kuchokera kwa iwo, pasitala, nthochi, chinanazi, zipatso zouma.

M'malo mwake, chakudya chochepa kwambiri cha carb chimayerekezera momwe thupi limagwirira ntchito zomwe zimafanana ndi njala pomwe kagayidwe kumangoganizira gluconeogenesisMomwe mapangidwe a shuga amapezeka kuchokera pazinthu zopanda mafuta (glycerin, lactic / pyruvic acid, ma amino acidmafuta acids). Munthawi yoyamba kusala, metabolism ya amino acid (mapuloteni) amathandizika, yomwe imafika pamlingo wina ndipo imatenga masiku 25-30, kenako kugwiritsa ntchito mapuloteni ngati "mafuta a metabolic" kumachepetsedwa kwambiri, chifukwa malo ake mthupi amatha kuchepa mpaka kufika pamlingo wina. Mofananamo, kukhathamiritsa ndi kukhathamiritsa kwa mafutulu amafuta achuma ndiothamanga.

Pakadali pano, muzochitika za kuperewera kwamatumbo, mphamvu ya kagayidwe kazinthu zimasintha kuchokera ku carbohydrate kupita ku lipid metabolism, momwe makutidwe ndi okosijeni amafuta achipangidwe ndikupanga kuchuluka kwa matupi a ketone amagwira ntchito ngati gawo lapansi. Chifukwa chake, kokhala ndi mafuta ochepa, zakudya zamafuta kwambiri zimayambitsa matenda a benign ketosis. Kulimbikitsa kuchokera ku depos glycogen ndipo kukula msanga kwa malingaliro okwanira kumathandizira kuchepa kwamphamvu kwa thupi.

Mukamagwiritsa ntchito zakudya zamtunduwu, ziyenera kukumbukiridwa kuti kuchepa kwa zakudya zamagulu ndi michere yazakudya pazakudya kumayambitsa kudya kosakwanira mavitamini ndi mchere. Chifukwa chake, zakudya zomwe zimachepetsa chilimbikitso kumbuyo kwa frolic ketosis, ngakhale zofunikira zikawonjezedwa muzakudya, zitha kutumikiridwa kwakanthawi. Powona zakudya zama carb ochepa, ndikofunikira kuwongolera kuti mapangidwe a matupi a ketose amapangika pomwe chakudya chamagulu amapezeka ndi 100 g / tsiku.

Zakudya zopatsa mphamvu za thupi kuti muchepetse kunenepa

Amakhala ndi choletsa kwambiri pakudya kwa kuchuluka kwa zakudya zomwe zimakhala ndi mafuta osavuta ndipo, pocheperako, zakudya zomwe zimakhala ndi chakudya chambiri. Nthawi yomweyo, mapuloteni omwe amapezeka muzakudya amayenderana ndi moyo, ndipo kuchuluka kwa mafuta kumachepetsedwa pang'ono. Chifukwa chake, kuchuluka kwathunthu kwa kalori tsiku ndi tsiku kumachepetsedwa kukhala 1700-1800 Kcal / tsiku. Kuletsedwa kwa chakudya chamafuta muzakudya zolemetsa pansipa 120-130 g sikulimbikitsidwa kapena kuvomerezeka mukamagwiritsa ntchito zakudya zosala kudya kwakanthawi kochepa. Kusankha kwazogulitsa - magwero azakudya zamagetsi kumatsimikiziridwa ndi kuchepa kwa mphamvu mu chakudya chamasiku onse, nthawi yakudya ndi cholinga.

Zakudya za shuga ndi shuga zomwe zimakhala ndi confectionery, zakumwa zotsekemera, uchi, ayisikilimu siziikidwa pazakudya, zophika ndi mafuta ophikira omwe amapangidwa kuchokera ku ufa wa premium, mpunga wopukutidwa, semolina, ndipo, ngati pangafunike, ngakhale kuchepa kwakukulu kwa mphamvu zamagetsi kumakhala kochepa (mpaka 1000- 1200 kcal / tsiku) mbewu zina, mbatata, zipatso zina ndi zipatso (mphesa, nthochi,) zipatso zouma siziphatikizidwa. Gwero lalikulu la chakudya chamafuta liyenera kukhala zakudya zomwe zimakhala mavitamini ndipo mchere wokhala ndi michere yambiri yazakudya - zakudya zamtundu wazakudya zomwe zimaphatikizidwa ndi chimanga ndi chimanga chophwanyika, mkate kapena mkate, milamu, chimanga, makamaka chimanga chokwanira kapena kaphokoso kosungidwa pang'ono (mpunga wosasungunuka, zipatso za barele / oatmeal), masamba zipatso zosakoma ndi zipatso.

Ndikofunika kumvetsetsa kuti kudya kwa anti-carbohydrate osakhala ndi malire / kuletsa pakudya kwa shuga komanso zinthu zokhala ndi shuga sizitanthauza kuti shuga imathandizira kukula / chitukuko kunenepakuposa chakudya china.Kukhalapo kwa shuga m'zakudya sikofunikira kuti muchepetse kulemera kwa thupi pokhapokha mphamvu ya chakudya siyochepa mphamvu. Tanthauzo la kusankha kwa magwero azakudya zam'mimba ndikuti zinthu zomwe zimakhala ndi zovuta zamafuta zimakhala ndi thanzi labwino (zimapangitsa moyo wamatumbo wama microflora, kulimbikitsa m'mimba mphamvu, ma adsorb poizoni. cholesterol) ndikupanga kuti zitheke kupeza njira yokhazikika komanso yotalikilapo kuposa zopangidwa ndi shuga.

Zakudya Zochepa za Zakudya Zam'mafuta

Kuti mudziwe zakudya zamagulu ochepa a carb, ndikofunikira kuyang'ana kuchuluka kwa chakudya chamagulu m'zakudya zina. Izi zikuwonetsedwa pansipa.

Mfundo zoyambirira za chakudya chamafuta ochepa ndi izi:

• Kuchepetsa kwa zakudya zamafuta (ambiri osavuta) kufika ku 120-130 g / tsiku ndi zofunikira zathupi zomanga thupi komanso kucheletsa kwamafuta (mpaka 70-75 g / tsiku), makamaka chifukwa chakuchepetsa kwamafuta olimba a nyama. Kuwerengera kwa zovuta komanso zosavuta zam'mimba zopatsa mphamvu ziyenera kukhala 95 mpaka 5. Peresenti ya 50% ya mapuloteni omwe amapezeka muzakudya ayenera kuperekedwa ndi zinthu zanyama: mazira, nsomba zamafuta ochepa, nyama, tchizi chanyumba, komanso nsomba zam'nyanja. Zakudya za calorie ziyenera kukhala pakati pa 1700-1800 kcal / tsiku.
• Zakudya zopatsa mphamvu zovuta zam'mimba zimayenera kukhala theka loyamba la tsiku. Chakudya chamadzulo, muyenera kukonda zakudya zama protein.
• Chepetsani kugwiritsa ntchito mchere komanso zakudya zamchere.
• Chakudyacho chimaphwanyidwa, osagwirizana ndi chakudya.
• Cook wophika pogwiritsa ntchito njira zodyera pokonza zakudya - chithupsa, chinyezi, simmer, kuphika. Zakudya zoziziritsa kukhosi siziloledwa.
• Gwiritsani ntchito osachepera 2l / tsiku lamadzimadzi laulere.

Kuonjezera mphamvu ya chakudya chamafuta ochepa, tikulimbikitsidwa kuyeseza masiku osala kudya, popeza amalimbikitsa kukhathamiritsa kwa ma depot amafuta ndikuthandizira kukonzanso kagayidwe.

Komabe, ziyenera kumveka kuti kuchuluka kwa mphamvu masiku osala kudya kumasiyana pamlingo wa 500-700 kcal / tsiku ndipo kuli ndi malire ochepa, omwe amatsogolera pakuchepa kwa chakudya chofunikira michere. Chifukwa chake, masiku osala kudya sangagwiritsidwe ntchito mopitilira 1-2 pa sabata. Pali zosankha zambiri masiku akusala - makamaka mapuloteni (nyama, kefir, nsomba, tchizi), chakudya (zipatso ndi ndiwo zamasamba), zophatikiza - zomwe zili pafupi kwambiri pakuphatikizidwa kwa michere ndi zinthu zomwe zimayenera kukhala chakudya chamagulu.

Pansipa pali njira zina zamasiku akusala:

• Zakudya za Kefir-curd - 50 g ya tchizi chamafuta ochepa ndi 200 ml ya yogati kapena 1% mafuta kefir, kasanu patsiku,
• Nyama (nsomba) chakudya - 50-70 g yophika nyama yopendekera (nsomba), 5 pa tsiku ndi 100-150 g zamasamba (nkhaka, kabichi, tomato) kasanu patsiku.

Zakudya zamasamba ndi zipatso (250-300 kcal), zomwe zingalimbikitsidwe kwa amuna ndi akazi onse achikulire omwe ali ndi mtundu wamba wa zakudya, komanso kwa omwe ali ndi masamba, amakhala ochepa mphamvu.

• Zakudya za saladi - 250 g yaiwisi masamba abwino mwapangidwe a saladi 5 patsiku, ngati kuli kotheka ndikuphatikizidwa kwa 10 g patsiku la mafuta a masamba kapena 10% wowawasa zonona.
• Chakudya cha nkhaka - 300 g atsopano nkhaka, 6 pa tsiku (1.5 makilogalamu).
• Zakudya za Apple - 250 g yaiwisi yaiwisi kapena ya biscuit maulendo 6 pa tsiku (kwathunthu makilogalamu 1.5).

M'masiku osala kudya amaloledwa kumwa madzi osakhala a carbonated, msuzi wa rose wamtchire, tiyi wopanda shuga. Mchere umangokhala 2-3 g / tsiku. Pamasiku osala kudya, ndikofunikira kuti piritsi limodzi la multivitamin-mchere likonzekere (Vitrum, Zimagwirizana, Multimak, Vitamax, Vitaspectrum, Zosavomerezeka, Multitab,Theravit ndi ena).

Matenda A shuga Otsika a Carb

At matenda ashuga Zakudya zama carb ochepa ndi imodzi mwa njira zingapo zochizira. Odwala amatchulidwa kuti azitha kudya, Tebulo 9 malinga ndi Pevzner (pa liwiro labwino).Zakudyazo zimapatsa kuchepa kwa chakudya chamafuta, koma kuchepa kwathunthu kwa chakudya sikumatchulidwa motero mpaka 3.5 g pa 1 kg ya kulemera kwa wodwala (pafupifupi 300-350 g / tsiku). Kuthamanga kwa chakudya ndi 2500 kcal. Mndandanda umangokhala wopatsa mphamvu wama protein pang'ono pama protein (95-100 g / tsiku) ndi mafuta (75-80 g / tsiku).

Chakudyacho chimakhala ndi zochepa za sodium chloride (mpaka 10-12 g / tsiku), zinthu zina zowonjezera ndipo cholesterol. Zinthu zomwe zimakhala ndi lipotropic ndi zakudya zamafuta zikukwera (nsomba zam'nyanja, ng'ombe, nyama yamwana wamchere, tchizi chofufumitsa, chimanga chonse, buledi wopanda mafuta, nsomba zamafuta ochepa, masamba / zipatso). Mafuta akakhala onenepa kwambiri, zakudya zomwe zimapezeka m'zakudya zimatsika mpaka 120 g patsiku, ndipo zopatsa mphamvu za zakudya zimatsitsidwa mpaka 1700 kcal (Tebulo 9A) Zakudya zamtundu umodzi zomwe zimagawana chakudya.

Zosiyanasiyana

Mtundu wokhwima kwambiri wamafuta ochepetsa thupi ndi Zakudya za Khayrullin zotsika mtengo. Chachilendo chake ndikuti kuchuluka kwa mafuta ndi mapuloteni m'zakudya sikungokhala ndi zoletsa zowonjezera zamafuta: osaposa 6-8 g patsiku m'masiku oyamba ndikuwonjezeka kwapang'onopang'ono kwa zomwe ali nazo mpaka 20 mpaka 40. Njira ya zakudya zopatsa thanzi imagawidwa m'magawo anayi , iliyonse yomwe ikufuna kuthana ndi mavuto ena, osangotaya mapaundi owonjezera, komanso kuphatikiza zotsatira zake.

• Gawo lolimbikitsa - limapereka kuchepa kwakanthawi kwa chakudya chamagulu 0,5 g patsiku. Kutalika kwake ndi masiku 14. Ntchito yayikulu ndikuyambitsa makina a ketosis ndipo mafuta ochepa m'makudya, mwachangu cholinga chimakwaniritsidwa. Pakadali pano, kumwa kwambiri (mpaka malita atatu patsiku), kuchuluka kwa mavitamini ndi michere yambiri kumasonyezedwa.
• Gawo lokonda kuchepa thupi - chakudya cha sabata iliyonse chimawonjezera kuchuluka kwa zomwe zimapangidwa tsiku ndi tsiku ndi 5 g. Nthawi yomweyo, kuchuluka kwa thupi kumachepetsa. Pang'onopang'ono mubweretsereni kuchuluka kwa mafuta ochulukirapo omwe tsiku lililonse amachepetsa pang'ono, koma osayima konse. Monga lamulo, mwa anthu osiyanasiyana izi zimachitika pamlingo wowonjezera wa 20-40 g wama chakudya tsiku. Mukayimitsa kuchepa thupi, muchepetsani zakudya zamafuta, kenako kuyambitsa njira ya ketosis. Muyenera kudziwa nokha kuchuluka kwa zakudya zomwe zimapangitsa kuti thupi lizitha kuchepetsa thupi likupitilira komanso momwe limasiya. Kwa ena, mulingo uwu udzakhala 15-30 g patsiku (15 g - kupitilirabe kuchepa, 30 g - kuwonda kumayima), komanso kwa ena - 40-60 g.
• Gawo lothandizira - limayamba pomwe pafupifupi 3-5 kg ​​asiyidwa asanakwane cholinga. Pakadali pano, njira yochepetsera thupi iyenera kuchepetsedwa, yomwe imakwaniritsidwa ndikuwonjezera chakudya chamagulu muzakudya za tsiku ndi 10 g iliyonse ndikusunga kuthamanga kwake (1.5-2 makilogalamu pamwezi) kwa miyezi iwiri. Pankhaniyi, muyenera kudziwa kuchuluka kwa kudya zakudya zamafuta pang'ono, kunenepa kwambiri kumayima komanso kuchuluka kwa kuchepa kwa thupi ndi kocheperako. Pakadali pano, muyenera kudziwa bwino kuchuluka kwa zakudya zomwe mumagwiritsa ntchito pakupatsa thupi zomwe mumasiya kuchepera thupi komanso pamlingo uti womwe mumayamba kulemera.
• Gawo lothandizira ndi zakudya pamlingo wamafuta ochepa omwe amachititsa kuti munthu asadwale kwambiri, pafupifupi amachokera ku 50 mpaka 100 g chakudya.

Mwakutero, sikofunikira kugwiritsa ntchito kachitidwe konse, mutha kukhala koyamba, kosangalatsa mpaka mutakwanitsa kulemera komwe mukufuna. Kuti mukwaniritse cholinga, yambani kuwonjezera pang'onopang'ono chakudya chama 5 g pa sabata.

Zinthu Zololedwa

Maziko ake amakhala ndi mitundu yochepa ya nyama, nsomba zam'mtsinje ndi nsomba zam'madzi (hering'i, nsomba, nsomba) pakuphika kulikonse, nyama ya kalulu ndi nkhuku (nkhuku, nkhuku), nsomba zam'madzi, mazira a nkhuku, mafuta a masamba (maolivi, chimanga, mpendadzuwa), chimanga (buckwheat, tirigu, oat ndi mpunga).

Zakudyazi zikuphatikiza tchizi cholimba, kirimu wowawasa, tchizi chokoleti komanso masamba ena ambiri amkaka, batala ndi masamba obiriwira omwe amakhala ndi fiber: kaloti, kabichi, zukini, anyezi, phwetekere, biringanya, mavwende, mapesi a udzu winawake, zukini, masamba obiriwira a saladi, nkhaka, nyemba zobiriwira.

Mutha kuphatikizaponso walnuts, mbewu za fulakesi, zipatso za mtedza, azitona muzakudya zanu. Magulu abwino azakudya zovuta kuphatikiza ndi zakudya monga mbatata zophika kapena zophika, chinangwa, nyemba (nyemba, mphodza, nandolo, anapiye), zinthu zonse zophika mkate, ndi buledi.

Momwe zimakhalira ndi zomwe amadya

Chinsinsi cha chakudya chamafuta ochepa ndicho kuchotsa wowuma ndi shuga muzakudya. Kuletsa uku kumagwira ntchito ku zakudya zonse zokhala ndi zinthu izi. Kusiya mitundu yamafuta awa, simungangokhala wochepera, komanso kuwonjezera thanzi lanu.

Ngakhale kuti shuga amatanthauza chakudya chopanda mphamvu, chomwe chimagayidwa mwachangu ndipo sichipindulitsa thupi, mafuta ake ndi ovuta ndipo amafunika nthawi yochulukirapo, komanso "chopanda kanthu" mokomera thupi. Akakhala m'thupi, amatumizidwa ku zikondamoyo, ma enzymus omwe "mwachangu" amawazika "mu" glucose "ndikuponyera m'magazi.

Dokotala aliyense angatsimikizire kuti kuchuluka kwa shuga m'thupi kumakhala ndi matenda monga matenda a shuga, kunenepa kwambiri, kapamba, komanso chithokomiro cha chithokomiro.

Kukonza ma glucose

Popewa "maluwa" oterewa, muyenera kukhala ndi shuga. Kuti muchite izi, chepetsani kuchuluka kwa chakudya chamafuta chamagulu ambiri tsiku lililonse. Izi sizovuta, chifukwa zovuta zopatsa mphamvu kapena zopezeka kawirikawiri zimapezeka pang'ono munyama, nsomba ndi zakudya zina. Mumangofunika kuphatikiza zosakaniza za mbale. Ndipo iwalani zokoma.

Madokotala ambiri azakudya amawona chakudya chamagulu ochepa, monga, mwachitsanzo, kusala kudya kwakanthawi kapena masiku osala, osati njira yochepetsera kuchepa kwakanthawi, koma njira yodyetsera thanzi yomwe imagwira ntchito matenda ena ndipo itha kugwiritsidwa ntchito ngati maziko opangira menyu. Zakudya zake zimakhala ndi zakudya zama protein ndi fiber. Kuchokera pazogulitsa izi, mutha kuphika mosavuta zakudya ndi zakumwa ndi mafuta pang'ono, okhala ndi mapuloteni omwe othamanga amagwiritsa ntchito kuti atenthe mafuta ndikwaniritsa thupi ndi michere.

Kuchepetsa chakudya

Ngakhale chakudya cham'magazi ndi chimodzi mwazinthu "zomanga" za thupi, koma kupitilira kuchuluka kwake kumakhala kovulaza thanzi la munthu. Chifukwa chake, kudya koteroko kumapangidwa kuti muchepetse chakudya chamagulu m'zakudya. Kuchepa kwa kuchuluka kwa chakudya chamafuta kumakhumudwitsa thupi kuwononga mphamvu zosungika monga mafuta ofikira mthupi ndi ziwalo zamkati.

Zakudya zama carb zotsika ndizosiyana ndi mapuloteni chifukwa simuyenera kufa ndi njala, kudya zakudya zazing'ono kapena kutafuna saladi osavala kapena zakudya zosaphika. Amaloledwa kugwiritsa ntchito zonunkhira, mchere kapena msuzi wa soya, mafuta a masamba pang'ono. Ndipo, zomwe zingakondweretse gourmet ambiri - m'mbale zina zimaloledwa kuti ziwotche chakudya.

Zopindulitsa ndi zotsutsana

Matenda a shuga ndi amodzi mwa omwe amatsutsana ndi machitidwe ambiri oonda. Koma zakudya zamafuta ochepa a shuga, mosiyana ndi zakudya zina zambiri, zimaloledwa, kuwonjezera apo, ndizothandiza. Zimathandizira anthu omwe ali ndi matendawa kukhala athanzi, kuchepa thupi mwakuchepetsa kudya kwa othandizira othandizira.

Zakudya zopindulitsa

Mwayi wawukulu wazakudya - zololedwa kwa odwala matenda a shuga zafotokozedwa pamwambapa. Ubwino wakudya yokhala ndi carb wochepa sutha pamenepo.

1. Kuchepetsa thupi chifukwa chakuphatikiza kwamafuta amkati ndi opindika.
2. Kuperewera kwa calorie kuwerengera chifukwa cha zakudya zopatsa thanzi.
3. Zakudya za pamtima, kutumiza pafupipafupi chakudya.
4. Yosavuta kunyamula.
5. Mitundu yosiyanasiyana ya mbale siyotopetsa.
6. Kutuluka kosalala zakudya kumatsimikizira kutalika kwa zotsatirapo zake.

Chuma chakudya

Zakudya izi zilinso ndi zovuta zomwe muyenera kuziganizira komanso zomwe muyenera kuzikonzekera musanayambe kuchepetsa thupi.

1. Kuperewera kwa shuga kwa nthawi yayitali kumatha kukhudza luso la m'maganizo - padzakhala zosokoneza, zimakhala zovuta kukhazikika.
2. Kukana kwa mankhwala omwe ali ndi glucose kumayambitsa kukhumudwitsidwa, kutopa msanga, chidwi.
3. Kuchuluka kwa zakudya zama protein kumabweretsa nkhawa pa impso, mtima ndi mitsempha yamagazi.
4. Kuwonjezeka kwa nthawi ya kudya mopitirira muyeso kumakhala ndi mavuto ndi ziwalo zamkati.
5. Kuperewera kwa zakudya zamafuta ndi michere ina menyu kumakhudza mawonekedwe a munthu - mavuto amtundu wa khungu amawoneka, tsitsi lonyezimira komanso losakhazikika limakhala, ndipo misomali imakhala yofooka.

Kudya regimen

Zakudya pazakudya izi sizovuta - chakudya cham'mawa, nkhomaliro komanso chakudya chamadzulo. Zosankha zina zowonjezera zimaloleza kuti zizitha kukhazikitsa chakudya chimodzi kapena ziwiri pakati pa chakudya. Ngati zingatheke, ndi bwino kuwasiya.

Zakudya zoyenera za tsikuli zikuwoneka motere:

• kadzutsa - 07: 00-08: 00
• chakudya - 11:00
• nkhomaliro - 13: 00-14: 00
• chakudya - 16:00
• chakudya chamadzulo - 18: 00-19: 00

Zakudya zama carb ochepa, menyu omwe amakhala ndi zakudya zazikulu zitatu, amatha kuchepetsedwa ndi zokhazokha, ngati pakufunika. Ngati ikuchitika m'mawa, amaloledwa kudya magalamu 100 a kanyumba tchizi kapena saladi yamasamba. Masana, mutha kudya apulo, zipatso kapena kapu ya kefir. Komanso kefir imaloledwa kuti idyedwe pakati pa chakudya chamadzulo ndikupita kukagona, sikuti chakudya.

Zotsatira ndi Zakudya

Onse omwe adakumana ndi izi pachakudya adakhutira ndi zotsatira zake. Panalibe zosokoneza pakuchepetsa thupi. Zotsatira zake zoyipa, anthu amadandaula chifukwa chofuna maswiti. Iwo omwe amaletsa mwadzidzidzi kudya zakudya zamagulu amatsimikizira thanzi losauka koyambirira kwa zakudya komanso kuchuluka kwa zovuta za impso. Ngakhale izi ndizoletsa matenda awo.

Kuchepetsa thupi ndikulimbikitsa kudya musanadutse tchuthi ndi maphwando Nthawi zambiri, pamisonkhano yotereyi patebulopo pamakhala zakudya zambiri zotungira pakamwa kuchokera ku zakudya zosaloledwa. Pofuna kuti musawononge moyo wanu ndi eni eni, ndibwino kupewa zakudyazo kapena kuzipatsanso masiku ochepa pambuyo pake

Ndemanga pazakudya zama carb ochepa ndizabwino kwambiri. Anthu nthawi zambiri amakhala pamenepo kapena amagwiritsa ntchito mfundo zake ngati chakudya. Pazakudya zotere, kulemera kumachepetsedwa phindu, zotsatira zimatenga nthawi yayitali ndipo palibe kufa ndi njala komwe kumakupatsirani zakudya zina.

Mndandanda Woletsedwa wazinthu

Chakudya chomwe mumakonda sichili pamndandanda wazakudya zomwe mumaloledwa? Chifukwa chake, ali pamndandanda wakuda wazakudya zotsika pang'ono zamatumbo:

• ufa ndi zotetezera,
• mpunga woyera, pasitala,
• mbatata, chimanga, nyemba,
• nyama zakumwa ndi zinthu zomalizidwa,
• ketchup, mayonesi ndi msuzi wina kupatula soya,
• chokoleti
• zipatso zokoma, zipatso (makamaka mphesa, nthochi),
• shuga ndi shuga,
• mabulosi ndi misuzi ya zipatso, zakumwa za zipatso, ma compotes,
• zakumwa zoziziritsa kukhosi ndi zokhazikitsidwa,
• mowa wa mphamvu zilizonse.

Kukana zakudya zomwe mumakonda komanso mbale sizikhala nthawi yayitali. Pakatha mlungu umodzi kapena awiri chakudya chochepa kwambiri, nyama ndi zakudya zimatha kuyambitsidwa pang'onopang'ono.

Lolemba

• kadzutsa - omelet ndi masamba kapena 200 ga kanyumba tchizi, tiyi kapena khofi, apulo
• nkhomaliro - 200 g ya nyama yophika kapena nsomba, saladi yamasamba yopanda mafuta kapena masamba
• chakudya chamadzulo - mpunga ndi masamba kapena buckwheat ndi ng'ombe

• kadzutsa - tchizi chimbudzi ndi zipatso kapena omele ndi nyama yophika, apulo kapena mphesa, khofi kapena tiyi
• nkhomaliro - 200 g mphodza kapena nkhuku, saladi yamasamba ndi mandimu
• chakudya chamadzulo - nyama yopepuka, masamba kapena msuzi wa bowa

• kadzutsa - masamba ophika ndi tchizi yokazinga kapena mazira owiritsa ndi kagawo ka tchizi, khofi kapena tiyi
• nkhomaliro - nkhuku msuzi ndi kuwaza kapena nkhuku, masamba, msuzi tchizi
• chakudya chamadzulo - nsomba yophika kapena mphodza yophika kapena kabichi yowotcha

• kadzutsa - phala la buckwheat, ndi masamba, tiyi kapena khofi, apulo kapena mphesa
• nkhomaliro - 200 g yophika kapena yophika nkhuku kapena ng'ombe, masamba otenthetsedwa kapena stewed
• chakudya chamadzulo - 200 gr ya nsomba yophika ndi mpunga kapena nkhuku yokhala ndi buckwheat

• kadzutsa - omeled ndi masamba ndi bowa kapena mazira owiritsa ndi magawo awiri a tchizi, tiyi kapena khofi
• nkhomaliro - nsomba zamasamba
• chakudya chamadzulo - masamba mphodza

• kadzutsa - mazira osenda kapena mazira owiritsa ndi kapu ya kefir kapena tchizi cha kanyumba ndi zitsamba ndi masamba, tiyi kapena khofi
• nkhomaliro - nyama kapena msuzi wa bowa, msuzi wamasamba puree
• chakudya chamadzulo - nsomba zophika ndi masamba kapena nsomba zam'nyanja ndi mpunga

Lamlungu

• kadzutsa - phala mkaka, tiyi kapena khofi
• nkhomaliro - msuzi wamasamba wokhala ndi bowa kapena khutu
• chakudya chamadzulo - 200 gr ya nkhumba, yokongoletsedwa ndi kabichi kapena masamba aliwonse

Zakudya za masabata awiri otsika carb zimakhala ndi menyu ofanana. Sabata yachiwiri yachakudya, mutha kubwereza zomwe zatsala kapena zoyambirira, ndikuzisintha ndi zanu. Ingoyiyi musamaiwale za zakudya zoletsedwa komanso malamulo azakudya. Zotsatira za kudya kwa masabata awiri ndi -9 kg.

Tchizi msuzi

Zofunikira pakuphika:

• 100 g champignon
• 400 g nkhuku
• 2 tchizi chokonzedwa
• zonunkhira

Ikani tchizi mufiriji kwa mphindi 3-40. Ikani nyamayi mu lita imodzi ya madzi owiritsa. Pakuphika, thovu liyenera kuchotsedwa. Bowa kudula nthuli zingapo. Chotsani tchizi yozizira ndikuchiwotcha kapena kudula m'magulu ang'onoang'ono. Chotsani nyama ija m'madzi osazimitsa moto. Ponya bowa wosankhidwa ndi tchizi chosankhidwa m'madzi otentha. Sunulani nthawi ndi nthawi kuti ma curds asamamatane komanso kusungunuka. Pogaya fillet ya nkhuku ndikuwonjezera poto. Tayani zonunkhira pamenepo ndikuphika kwa mphindi zina zisanu. Mutha kumenya ndi blender. Mbaleyo yakonzeka.

Saladi Za Tuna

Zofunikira pakuphika:

• Chikho chimodzi chaching'ono cha nsomba
• Dzira 1 yophika
• 100 g tchizi
• 1 nkhaka yaying'ono
• 1 anyezi yaying'ono
• 1 tbsp viniga
• 1 tbsp mafuta a masamba
• mchere, tsabola

Dulani anyezi bwino, kuwonjezera viniga, sakanizani. Siyani kwa mphindi 10-15. Tchizi, dzira, kabati. Dulani nkhaka kukhala yaying'ono. Kukhetsa owonjezera madzi ku anyezi. Sakanizani zosakaniza zonse, nyengo ndi mafuta, uzipereka mchere ndi tsabola. Saladiyo yakonzeka.

Zakudya cutlets

Zofunikira pakuphika:

• 200 g ya ng'ombe
• 400 g nyama yankhumba
• 250 g nkhuku
• 1 anyezi
• Dzira 1

Cheka nyama yonse kapena kuyidula. Dulani anyezi bwino. Sakanizani minced nyama, anyezi ndi dzira. Sakanizani bwino chifukwa chachikulu, kupanga cutlets. Steam kwa mphindi 25-30.

Carb Wotsika Raffaello

Zofunikira pakuphika:

• 250 g tchizi chamafuta ochepa
• 1-2 tbsp. l zonona wowawasa wotsika
• mtedza wambiri (makamaka ma amondi)
• 100-150 g coconut flakes

Kudutsa kanyumba tchizi kudzera sieve kapena nyama chopukusira, kuwonjezera wowawasa zonona ndi kusakaniza bwino. Ngati akufuna, wokoma angathe kuwonjezeredwa. Pukuta mtedzawo mu poto wowuma. Ndi curd misa, pangani mipira, mkati mwa malo aliwonse mtedza. Pindani "rafaelka" iliyonse m'maloko a coconut. Firiji kwa mphindi 60.

Zakudya Zam'madzi Zochepa

Zakudya zama carb ochepa ndi njira yochepetsera thupi yomwe imaphatikizapo kuwonjezera kudya mapuloteni amtundu (nyama, nsomba, mkaka wopanda mafuta ndi zinthu mkaka wowawasa) komanso kuchepetsa zakudya zamagulu (kuphatikizapo masamba, chimanga ndi zipatso). Malinga ndi zakudya zama carb ochepa, kuchepa kwa zakudya zamafuta, gwero lalikulu lamagetsi, kumapangitsa kuti pakhale mafuta ambiri omwe amapezeka, zomwe zimapangitsa kuchepetsa thupi. Kwa sabata pakudya kwamafuta ochepa, mutha kutaya makilogalamu 5-7, kutengera kulemera koyambirira.

Zakudya za tsiku ndi tsiku zamagulu ochulukitsa (m'magulu otsutsana malinga ndi tebulo la chakudya chamafuta ochepa):

• mpaka 40 - imapereka kuchepa kwa thupi,
• mpaka 60 - kukhalabe wonenepa,
• zopitilira 60 - zimatsogolera ku gulu la misa.

Pazakudya zama carb otsika: $ 1 = 1 galamu yama chakudya

Chifukwa chake, mfundo yayikulu yazakudya zamafuta ochepa ndikuchepetsa kudya kwa 40 cu patsiku. Idyani mukamadya zakudya zama carb ochepa nthawi zambiri imayenera kukhala 4-5 patsiku, koma m'malo ochepa (200-250 gr). Chakudya chotsiriza sichikhala pasanathe maola atatu asanagone.

Kuti muchepetse kunenepa, tikulimbikitsidwa kutsatira zakudya zamafuta ochepa pa 40 chakudya. Masiku 14, osapitirira kamodzi pachaka.Kuti muchepetse kulemera kwanu pafupipafupi, mutha kugwiritsa ntchito mfundo zamagulu ochepa a carb kwa nthawi yopanda malire, polola zakudya zopezeka pa 60 zopezeka m'thupi lanu.

Zakudya zoletsedwa zamagulu ochepa a carb:

• Mkate ndi mkate,
• Zogulitsa utoto ndi makeke,
• Pasitala
• Masamba otentha (mbatata, kolifulawa, squashi, chimanga),
• Zipatso zokoma ndi zipatso (nthochi, mphesa, mango, vwende),
• Shuga, wokondedwa komanso chilichonse chokometsera,
• Mowa ndi zakumwa zoledzeretsa.

Kuti muchepetse kulimbitsa thupi pakudya chamafuta ochepa, kumalimbikitsidwanso kuchepetsa kumwa ndi zokometsera, zomwe zimayambitsa chidwi, komanso mchere, zomwe zimathandizira kuti madzi asungunuke m'thupi, omwe angayambitse kutupa, kudziunjikira kwa poizoni.

Zovuta zakudya zamafuta ochepa:

• Matenda a impso,
• Mafuta akulu mtima,
• Kuchuluka kwa mafupa a uric acid,
• Kuphwanya kwam'mimba,
• Kuperewera kwa calcium.

Kuti muchepetse zoopsa zomwe mungatsatire mukamadya zakudya zama carb ochepa, muyenera kumwa madzi osachepera 1.5-2,5 malita tsiku lililonse, makamaka madzi oyeretsedwa opanda mpweya, koma mutha kupanganso decoction, teti ofooka ndi minyewa, koma opanda shuga ndi madzi. Tikulimbikitsidwanso kuti panthawi ya chakudya chamafuta ochepa, tengani mavitamini amamineral mineral kuphatikiza thupi ndi zinthu zonse zofunika kufufuza.

Zakudya za carb wotsika - zotsutsana:

• Mimba komanso kuyamwa
• Ana, achinyamata ndi ukalamba,
• Matenda am'mimba
• Matenda a mtima
• Matenda aakulu pachimake,
• Gout

Tebulo yazogulitsa

Zakudya Zochepa za Zakudya Zopatsa Thupi - Gome Lakatundu:

Malinga ndi malamulo a chakudya chochepa-carb, ndikofunikira kupanga mndandanda wazakudya zolemetsa zochokera pazomwe zili patebulo ndi kuchuluka kwa cu malonda. Kuti muchepetse thupi, pazakudya zama carb ochepa, kuchuluka kwa chakudya chokwanira patsiku sikuyenera kupitirira 40.

Zosankha sabata

Zakudya zamoto wotsika kwambiri - mndandanda wamlungu uliwonse (kadzutsa, nkhomaliro, chakudya chamadzulo):
Lolemba:

• Omelet wokhala ndi champignons. 1 phwetekere
• Kirimu ya nkhuku ndi supu ya champignon. 2 chakudya
• Ngale
• Ng'ombe zowotchera.

Lachiwiri:

• Amatsenga okhala ndi tchizi tchizi ndi zoumba,
• Khutu ndi zidutswa za nsomba. 2 chakudya
• Apulo wobiriwira
• Ng'ombe ng'ombe ndi sipinachi.

Lachitatu:

• Cheesecke wowawasa zonona,
• Buckwheat phala 100 gr. Kuku schnitzel 150 gr.,
• Malalanje
• Nyama yophika.

Lachinayi:

• Pudding Podding,
• Tchizi msuzi ndi nkhuku. 2 chakudya
• Mphesa
• Mpunga 100 gr. Ng'ombe zodyedwa zodulidwa 150 gr. 2 nkhaka.

Lachisanu:

• Mazira awiri owiritsa. Tchizi
• Nsomba wowawasa kirimu wowawasa
• Qiwi
• Nyemba puree. Makola a nkhuku. 2 tomato.

Loweruka:

• Zakudya zokolola ndi yogati yachilengedwe,
• Ma nyama omenyera nyama amakhala 200 gr. 1 nkhaka
• 2 ma tangerine,
• Zakudya zam'madzi 180 gr. Saladi ya Arugula 200 gr.

Lamlungu:

• Omeleridwa ndi hamele
• Wophika wophika mkate ndi broccoli 200 gr,
• 1 chikho kefir 1%,
• Kalulu wopindika ndi masamba (anyezi, kaloti, tomato) 200 gr.

Ndi zakudya zamafuta ochepa, simuyenera kuyiwala za mtundu wa zakumwa. Ndi kuphwasika kwamafuta pakuchepa thupi pazakudya zama carb ochepa, matupi a ketone amapangidwa, omwe amakhala ndi vuto chifukwa cha kuchepa kwamadzi. Imwani 1.5-2 malita a madzi oyera popanda mpweya tsiku lililonse. Zomwe zikusonyezedwanso ndi ma decoctions a zitsamba, tiyi wopanda mphamvu, koma wopanda shuga ndi zina zowonjezera.

Maphikidwe otsika a carb:
Chokhazikika ndi tchizi tchizi

Chokhazikika ndi tchizi tchizi

• Cottage tchizi 300 gr,
• Mazira 5
• Zouma
• Mkaka 0,5 L
• Utsi 5 tbsp. spoons
• Shuga kulawa.

1. Kumenya mkaka, mazira 4 ndi ufa pa blender mpaka yosalala. Perekani mayeso "kupumula" mphindi 10.
2. Finyani zikondamoyo mumphika wopanda ndodo wopanda mafuta.
3. Kukonzekera kudzazidwa: onjezani dzira 1, zoumba ndi shuga ku tchizi chokoleti, sakanizani bwino.
4. Pa zikondamoyo zakonzedwa, ikani kudzazidwa kuchokera ku tchizi tchizi, kukulunga mu mawonekedwe omwe amakonda.

Zophika ndi tchizi tchizi zimatha kuthiridwa ndi kirimu wowawasa pakudya cham'mawa ndikutsatira zakudya zamafuta ochepa.

Msuzi wa Chikuku tchizi

Msuzi wa Chikuku tchizi

1. Wiritsani nkhuku mpaka wachifundo. Chotsani poto, lolani kuti kuziziritsa ndi kudzipatula kukhala tizinthu tating'ono.
2. Mu msuzi wowotcha otsala, ponyani tchizi chosungunuka chodulidwa mutizidutswa tating'ono, kuphika moto wochepa kwa mphindi 15-20 mpaka tchizi itasungunuka kwathunthu, mosangalatsa nthawi zina.
3. Ikani nyama ya nkhuku mu mbale, dzazani ndi msuzi wa tchizi, kongoletsani ndi zitsamba zosankhidwa kuti mulawe.

Msuzi wowotcha komanso wowoneka bwino ndi nkhuku ungaphatikizidwe mu zakudya zotsika zamatumbo a nkhomaliro.

Jelly

Jelly

• Ng'ombe
• Bulb,
• Karoti 1 pc.,
• Gelatin
• Madzi
• Mchere
• Tsamba la Bay
• Tsabola wa pepper mu nandolo.

1. Muzimutsuka ng'ombe, kudula mzidutswa, kuyika poto, kuthira madzi.
2. Peel anyezi ndi kaloti, onjezerani kwathunthu ku poto ku nyama.
3. Mchere, onjezani masamba a Bay ndi nandolo.
4. Bweretsani kwa chithupsa, muchepetse kutentha ndikusira kwa maola 5-7.
5. Kuchepetsa gelatin ndi madzi (mu gawo limodzi la 1 g lamadzi 30 g la gelatin), kutsanulira mu chiwaya ndi nyama, sakanizani bwino.
6. Lolani zonunkhira kuzizirako pang'ono, kenako ndikusesa msuzi kudzera cheesecloth ndikuthira m'mbale.
   Ikani mbalezo mufiriji usiku wonse mpaka ziume kwathunthu.

Muthanso kuphika mafuta onunkhira ngati miyendo ya nkhumba m'malo mwa gelatin chifukwa cha kuumitsa kwachilengedwe kwa mbale, zomwe, malinga ndi tebulo la chakudya chamafuta ochepa, zofanana ndi 0 cu Mafuta okoma komanso osangalatsa amatha kusangalatsidwa patebulo la zikondwerero popanda kuphwanya malamulo a chakudya chochepa kwambiri.

Mafuta ndi bowa

Mafuta ndi bowa

• Mkaka 100 ml
• 2 mazira
• Champignons 50 gr,
• Mafuta opangira masamba 2 tbsp. spoons
• Mchere
• Pepper

1. Sambani bowa, kudula pakati, mwachangu mu poto ndi masamba mafuta mpaka golide bulauni.
2. Thirani mkaka mu bowa, muchepetse kutentha, simmer kwa mphindi 3-4.
3. Kumenya mazira pa blender, kuwonjezera ku bowa, mchere, tsabola ndi kusakaniza.
4. Phimbani poto ndikuwotcha pamoto wotsika kwa mphindi 5.

Omelet yokhala ndi champignons imasiyanitsa chakudya chanu cham'mawa mukamatsatira zakudya zamafuta ochepa.

Msuzi wowawasa zonona

Msuzi wowawasa zonona

• Nsomba kulawa (hake, pike, pollock, cod),
• Champignons
• Kirimu wowawasa 10% 500 ml,
• Tchizi cholimba 50 gr,
• Mafuta opangira masamba 2 tbsp. spoons
• Utsi 2 tbsp. spoons
• Mchere
• Pepper

1. Oyera nsomba kuchokera m'miyeso, m'matumbo ndi m'mapiritsi, nadzatsuka pansi pa madzi, kudula pakati, kudula mu ufa.
2. Finyani nsomba mumphika wokazinga ndi mkaka wamasamba mpaka golide wagolide.
3. Fry osankhidwa a champignons mu poto wosiyana.
4. Ikani nsomba ndi bowa mu kuphika, kuwonjezera wowawasa zonona, mchere ndi tsabola.
5. Kuwaza ndi tchizi yokazinga pamwamba.
6. Kuphika mu uvuni wokonzekera madigiri a 180 kwa mphindi 15-20.

Dzisungeni ndi nsomba yofewa mu msuzi wowawasa wowawasa pomwe mukutsatira zakudya zamafuta ochepa.

Kodi njira yochepetsera thupi ndi yotani?

Zakudya zomanga thupi zimadziwika kuti zimapereka mphamvu kwa thupi. Ngati mphamvu yamagetsi singagwiritsidwe ntchito, ndiye kuti imayikidwa mwanjira yamafuta amafuta.

Zakudya zamafuta ochepa zimakuthandizani kuti muchepetse thupi

Kuchepetsa thupi ndi chakudya chochepa cha carb kumachitika chifukwa chakuti kudya zakudya zamagulu ochepa kumachepetsedwa, ndipo kuchuluka kwa mapuloteni muzakudya kumawonjezeka. Njira zotsatirazi zimayambitsidwa. Thupi, litasiya kulandira mphamvu zofunikira, limayamba kufunafuna magwero ake atsopano. M'masiku oyamba atatu, glycogen amagwira ntchito ngati othandizira, omwe amasonkhana m'chiwindi, minofu ndi mafuta m'thupi. Kenako mafuta amayamba kuphwanyidwa kwambiri, chifukwa chomwe mphamvu zina zowonjezera zimapangidwira - ma ketones (zinthu izi, kuphatikiza zina zonse, zimatha kuchepetsa chidwi).

Chifukwa chake, chakudyacho chimakhazikitsidwa machitidwe a biochemical, chifukwa chomwe mafuta amayatsidwa mwachangu, ndikuchepetsa thupi kumachitika, pomwe milungu 3-5 yakulemera kwambiri imatha kutayika sabata limodzi.

Tiyenera kudziwa kuti chakudyachi sichiri njira yochepetsera thupi, koma mtundu wina wakudya womwe mungagwiritse ntchito pamoyo wanu wonse. Kuletsa kokhwima kumayikidwa pokhapokha gawo, kenako kuti musunge ndikuwongolera, mutha kutenga lamulo kuti musamamwe mafuta ochulukirapo kuposa magalamu a 3-5 pa kilogalamu imodzi yolemera. Ndi chizolowezi ichi, ntchito za thupi siziphwanya, ndipo kulemera kumatsimikiziridwa kuti kumenyedwa ndikukula.

Kunenepa kwakanthawi m'malo ena (pamimba, m'chiuno, matako, ndi zina) sizingayende bwino. Misa imachepetsedwa chimodzimodzi m'thupi lonse.

Tiyenera kudziwa kuti chakudya chamafuta sichikhala chokhacho panthawi yakudya, chifukwa popanda iwo thupi limagwira ntchito sizingatheke. Chakudyacho chimaphatikizapo kugwiritsa ntchito mafuta osavuta, koma ovuta (osakwiya), omwe amalowetsedwa pang'onopang'ono, ndipo thupi limamaliza kudya mphamvu zomwe adalandira.

Lingaliro la akatswiri azakudya

Popeza kudya kwa tsiku ndi tsiku kwamakina osaposa 40-60 g panthawi ya chakudya chochepa kwambiri chama carb (masiku 7 kapena mwezi), akatswiri azakudya ambiri sazindikira mitundu iyi ya kuwonda. Kuchepa kwa zopatsa mphamvu zamafuta am'thupi komanso kuchuluka kwa mapuloteni ena kumatha kuyambitsa zovuta zosafunikira ndi zotsatira zoyipa m'thupi.

Akatswiri amalimbikitsa kuti azitsatira zakudya zoyenera komanso zopatsa thanzi, momwe anthu omwe amadya zakudya zamatumbo amathandizidwanso. Makhalidwe akudya oterewa limodzi ndi zolimbitsa thupi zolimbitsa thupi zimatsimikiziridwa kuti zimathandizira kuchepetsa thupi. Sichikhala chothamanga kwambiri, koma osavulaza thanzi.

Malamulo oyambira azakudya zama carb ochepa

1. Pa kuchepa thupi, zakudya zovomerezeka zokha zingathe kudyeka. Munthawi yonse yochepetsera thupi ndizoletsedwa kugwiritsa ntchito:
   • shuga
   • buledi ndi makeke ena,
   • Confectionery
   • mpunga woyera
   • pasitala
   • masamba, omwe ali ndi wowuma kwambiri,
   • zipatso zazikulu zam shuga (nthochi, mphesa, madeti, ndi zina).
   • zakumwa zoziziritsa kukhosi
   • zakumwa zoledzeretsa.
2. Zakudya zomwe zimaloledwa ziyenera kuwiritsa, kuwotcha kapena kuphika.
3. Zakudya zopatsa mphamvu za calcium siziposa 100 g patsiku.
4. Panthawi yakuchepa thupi, muyenera kutsata boma la kumwa: muyenera kumwa malita awiri amadzi oyera tsiku lililonse.
5. Chakudyacho chimakhudza chakudya chamagulu asanu, ndipo chakudya chomaliza sichikhala mochedwa kuposa maola awiri asanagone.
6. Tsiku liyenera kugona osachepera maola 7.
7. Panthawi yochepetsa thupi pamafunika kugwiritsa ntchito mavitamini.
8. Pa zakudya zolimbitsa thupi tikulimbikitsidwa. Izi zithetsa zotsatira zomaliza ndikusunga minofu.
9. Kutalika kwa chakudya chochepa kwambiri kwa carb osafunikira kwamphamvu sikuyenera kupitirira masiku 30.
10. Zakudya za calorie za tsiku ndi tsiku za akazi ziyenera kukhala osachepera 1200 kcal, ndipo kwa amuna - osachepera 1500 kcal.

Gome: Chiwerengero cha BJU chokhala ndi zakudya zotsika kwambiri za akazi ndi amuna

Gome: Zinthu Zololedwa

Tebulo likuwonetsa kuti wamkulu wothandizira mapuloteni ndi nyama, nsomba ndi mazira. Maphala, masamba ndi zipatso zimapatsa thupi chakudya chofunikira pang'onopang'ono.

Gome: zitsanzo mndandanda wa zakudya zosafunikira zamasiku 7

Ndi nthawi yayitali yochepetsedwa kwa carb (mwachitsanzo, masiku 30) masiku asanu ndi amodzi ndi asanu, kuchuluka kwa zovuta zam'magazi kumatha kuukitsidwa monga kawaida. Izi zithandiza kupewa kuchepa kwa kagayidwe, kameneka ndi mtundu uliwonse wa zakudya.

Chapa cha Multicooked Kuku

• fillet - 250 g,
• madzi - 150 g
• mchere, tsabola pansi - kulawa,
• tsamba la Bay - 1 pc.

Fillet ya nkhuku amayenera kutsukidwa, mchere, tsabola ndikugona pansi pa mphika. Thirani m'madzi ndikuwonjezera tsamba. Khazikitsani "Kutentha" mode mpaka maola 1.5.

100 g ya mbale ili ndi:

• zopatsa mphamvu - 103 kcal,
• mapuloteni - 12,5 g
• mafuta - 5 g
• chakudya - 0 g.

Chifuwa chokhomedwa - chakudya chopatsa thanzi komanso chokoma

Opaka ndi tchizi wa feta

• nyama yamwana - 400 g,
• tchizi china - 100 g,
• mkaka - 100 ml
• mafuta masamba - 1 tbsp. l.,
• mchere, tsabola, zonunkhira - kulawa.

Nyama iyenera kutsukidwa m'madzi ozizira, kudula zidutswa ndikuzimenya. Pepala lophika liyenera kuthiridwa mafuta, ikani nyamayo ndikutsanulira mkaka. Mbale yakonzedwayo iyenera kuyikidwa mu uvuni wamkati mpaka 180 ° C ndikusiyidwa kwa ola limodzi. Pambuyo pa izi, nyama iyenera kuthiridwa mchere, tsabola, kuwonjezera zonunkhira. Dulani tchizi chowoneka bwino kwambiri ndikuchiwonjezera pamwamba, ndikubwezerani mu uvuni ndikuphika mphindi 30.

100 ga chakudya chotsirizika chili ndi:

• zopatsa mphamvu - 129,
• mapuloteni - 15,5 g
• mafuta - 6.4 g
• chakudya - 0,7 g.

Chovala cham'madzi cha nkhuku chidzasangalatsa ambiri

Msuzi wa chinangwa

• nkhukusi - 150 g
• madzi - 1 l
• anyezi - 1 pc.,
• dzira - 1 pc.,
• oat chinangwa - 1.5 tbsp. l.,
• katsabola wosankha - 1 tbsp. l.,
• anyezi wobiriwira - mivi iwiri,
• mchere, tsabola - kulawa.

Dulani Turkey mu magawo ndikuphika kwa mphindi 20. Onjezani katsabola, anyezi wobiriwira ndi dzira laiwisi msuzi ndikuphika kwa mphindi 5. Ndiye kuthira chinangwa.

100 g msuzi wazakudya uli ndi:

• zopatsa mphamvu - 38 kcal,
• mapuloteni - 4,3 g,
• mafuta - 2 g
• chakudya - 0,1 g.

Msuzi wokhala ndi chinangwa umakuthandizani kuti muyeretse matumbo

Saladi ndi Peking Kabichi ndi Zipatso

• kabichi wapakati - ½ ma PC.,
• apulo - 1 pc.,
• lalanje kapena mphesa - 1 pc.,
• anyezi wobiriwira - mivi iwiri,
• mandimu - 1 tbsp. l.,
• mchere kulawa.

Sendani malalanje kapena manyumwa (dulani zamkati kuchokera ku zipatso za mphesa, chifukwa zimakhala zowawa kwambiri). Paka zipatso zonse ndikuphatikiza ndi kabichi yopingidwa. Onjezani anyezi wobiriwira, mchere ndi mandimu ku saladi. Sakanizani zonse bwino.

100 g saladi muli:

• zopatsa mphamvu - 33 kcal,
• mapuloteni - 2,7 g
• mafuta - 0 g
• chakudya - 6.6 g.

Piking kabichi, maapulo ndi saladi wa zipatso zimakhala ndi zonunkhira

Njira yopanda chakudya

Kuti ma kilogalamu asabwerere patadutsa sabata kapena mwezi chakudya chochepa kwambiri cha carb, malamulo ena ayenera kusamalidwa:

• kuchuluka kwa zopatsa mphamvu zomwe zimadyetsedwa zikuyenera kuwonjezeka pang'onopang'ono monga momwe zimakhalira tsiku lililonse, ndikuwonjezera 50 kcal sabata iliyonse,
• musapitirire zomwe chakudya chomwedwa tsiku lililonse (3-5 g pa 1 makilogalamu)
• tikulimbikitsidwa kuti muzichita kaphika kamoto kamodzi pa sabata ndikugwiritsa ntchito zakudya zomwe mwakonza,
• Musaiwale za mankhwala omwe amamwa - malita awiri patsiku lamadzi oyera,
• ndibwino kuphika, kuphika mu uvuni ndi nthunzi,
• osamadya pambuyo pa maola awiri asanagone,
• Ndikulimbikitsidwa kuchita masewera olimbitsa thupi.

Zowawa za chakudya chamafuta ochepa

Kuperewera kwa zakudya zamagulu m'thupi komanso kuchuluka kwa mapuloteni ambiri kumatha kuyambitsa mavuto ena.

1. Kulephera mu chiwindi ndi impso. Ziwalo izi zimachotsa poizoni m'thupi, kuphatikizapo zomwe zimapangidwa nthawi ya kuwonongeka kwa mapuloteni. Chifukwa chake, zinthu zambiri zama protein zomwe zimadyidwa, zinthu zowopsa zimapangidwa, ndipo katundu pazikopa ndi impso zimachulukana kangapo, zomwe zingayambitse kutupa.
2. Chiwopsezo chotenga atherosclerosis, matenda a coronary ndi matenda ena a mtima dongosolo. Zimathandizira pakuwonjezereka kwa mulingo wa cholesterol "yoyipa" m'magazi yokhala ndi protein protein.
3. Kupezeka kudzimbidwa, monga chotsatira, zotupa za m'mimba.
4. Mutu, kutsika kwamalingaliro, kusakwiya komanso mantha. Zizindikiro zimayamba pokhudzana ndi zakudya za chakudya cham'mimba.
5. Kuzindikira kwa khungu. Khungu lowuma limawonekera chifukwa cha mafuta osakwanira.

Nkhani zowonjezera: ndemanga ndi zithunzi

Ubwino: mutha kutaya mafuta (owuma), komanso osangochepetsa thupi, koma pokhapokha mukaphunzitsidwa bwino. Zoyipa: mafuta ochulukirapo omwe mumatha kuwononga, ndiye kuti "mumayamba kuzimiririka". Ubongo umagwira ntchito moipa kwambiri. Wanga mnzake adaganiza zokapanga zisinthidwe kwa miyezi itatu ngati mpikisano. Aliyense amene ali wozizira kwambiri adzapambana. Zotsatira za miyezi iwiri zitha kuwoneka pachithunzichi (padakali mwezi wathunthu). Ndinayamba kudya ndi ma 150 g a chakudya chambiri patsiku. Tsopano wafika pafupifupi 50g. Masiku khumi aliwonse pali "cheatmill" yolimbikitsa kagayidwe, patsikuli ndimadya chilichonse mwanjira iliyonse, osadziletsa (chakudya chofulumira, makeke, zinyalala zilizonse, ndi zina zambiri). Kumayambiriro kwa chakudya, kulemera ndi 80 kg, tsopano ndi 75 kg.

Kwa miyezi iwiri, wogwiritsa ntchito adatha kusintha chithunzichi pakudya chamafuta ochepa

http://otzovik.com/review_4011063.html

Ndidadya izi monga mwa malamulo onse. Zachidziwikire, aliyense amadutsa munjira yawo, chifukwa chake ndilembera malingaliro anga. Ndidaphatikiza chakudya ndi masewera - katatu pa sabata maphunziro olimbitsa + Cardio. Ndikukhulupirira kuti popanda masewera, thupi limakhalabe loyipa, popanda mawu. Pazakudya izi palibe vuto lililonse! Zakudya zomanga thupi zimadyedwa m'mawa wokha. Zipatso zosafunikira, mutha kupanga kena kake ngati apulosi wobiriwira kapena mphesa 1 nthawi patsiku! Zopatsa mphamvu za calorie zimasungidwa ndikuwonjezera kuchuluka kwa mapuloteni muzakudya. Kumapeto kwa zakudya kwa milungu iwiri, adasiyanso mkaka. Zopanga zanga zazikulu zinali - tchizi tchizi, azungu azira, ng'ombe yoyamwa, bere la nkhuku, nsomba, mpunga, oatmeal, buckwheat. Pochulukitsa zopanda malire, mutha kuthira masamba amadzi (broccoli, kabichi, saladi), ndidawadya m'mbale. Mu chithunzi - zotsatira za masabata awiri oyamba. Pazakudya izi, moyenera, mafuta ndi madzi amachoka, thupi limapeza mpumulo (malinga ngati pali minofu pansi pa mafuta). Zakudya zanga zonse ndidakhala miyezi iwiri. Ndidatulukira bwino, ndikusintha nthawi yanga yopuma panyanja - idakwera ndikuwoneka wokongola.

Zotsatira za kuchepa thupi pambuyo pa masabata awiri a zakudya zamafuta ochepa

http://irecommend.ru/content/nyuansyprotivopokazaniyafoto-rezultata

Tsiku labwino. Kwa nthawi yayitali ndakhala ndikufuna kulemba za zakudya zamafuta ochepa. Pakadali pano ndikudziyesa ndekha. Amavomerezeka nthawi zonse kwa anthu onenepa kwambiri, othamanga omwe "amayamba" mpikisano usanachitike. Pazakudya zoterezi, ndimamasuka. Palibe kugona komwe, mwadzidzidzi, kumakhala zotsatira zoyipa za zakudya zam'kati kwambiri. Idyani magawo ang'onoang'ono komanso nthawi zambiri. Ndataya ma kilogalamu atatu pamwezi.

Zotsatira zakuchepera mwezi umodzi

http://otzovik.com/review_3645885.html

Zakudya zama carb zotsika zimakhala ndi menyu wosiyanasiyana komanso kusowa kwanjala. Njira yochepetsera thupi imatsimikizira kuchepa thupi komanso kuteteza zotsatira zake kwa nthawi yayitali kuti malingaliro onse azitsatiridwa panthawi yachakudya ndi pambuyo pake. Komabe, njirayi ili ndi malire ake komanso zoyipa zake. Chifukwa chake, muyenera kupeza upangiri waluso.

Chinsinsi cha chakudya chamafuta ochepa

Zakudya zama carb ochepa sizidakhalanso chakudya, koma njira yopezera zakudya zomwe zimakhazikitsidwa ndi zakudya zomwe zimakhala ndi mapuloteni ambiri, ndipo palibe njira zopangira mafuta munjira imeneyi yochepetsera thupi. Chifukwa choti zakudya zamafuta zimachepa kwambiri m'zakudya, thupi limapita ku mafuta omwe limasungidwa kuti lipeze mphamvu zomwe zimafunikira.

Cholinga chachikulu cha zakudya zama carb ocheperako sikuti ndikukudwalitsani, koma kuchepetsa kuchuluka kwa chakudya chamagulu muzakudya zanu, ndikuchichotsa mmalo mwa zakudya zama protein zomwe zimakhala zopatsa thanzi komanso zopatsa thanzi. Kudya zakudya zochepa zopatsa mphamvu kumapatsa thupi zinthu zonse zopindulitsa.

Simuyenera kusiya kudya ndi kudya nandolo imodzi tsiku lonse. Ichi ndichifukwa chake zakudya zama carb zotsika zimavomerezedwa ndi madokotala onse ndipo zimawerengedwa ngati zovulaza komanso zothandiza kwambiri. Zakudya zama carb zotsika zimalimbikitsidwa kwa anthu odwala matenda ashuga, chifukwa shuga wa m'magazi ali ndi zochuluka kwambiri, ndipo kudya kwambiri ma carbohydrate kungakulitse vutoli.

Mndandanda wazinthu zololedwa:

• nyama iliyonse, (nkhumba ndi mwanawankhosa pang'ono),
• wolakwa,
• bowa
• zopangidwa mkaka
• mazira
• masamba, kupatula nyemba, nyemba, chimanga, nandolo, mphodza, mbatata, mapeyala, azitona ndi maolivi,
• mtedza ndi mbewu
• Njere zophika, mpunga, bulletti, chinangwa (mpaka 150 g patsiku),
• zipatso zilizonse mu kuchuluka kwa ma pcs a 1-2. patsiku, kupatula nthochi ndi mphesa.

Zotsatira ndi kuwunika pambuyo chakudya chamafuta ochepa

Zotsatira zakuwunika komwe kumapangitsa chakudya chamafuta ochepa, carb wotsika, mafuta ochulukirapo komanso ochepa mafuta, zidapezeka kuti pambuyo pa miyezi itatu, anthu omwe amadya zakudya zochepa zama carb omwe ali ndi chakudya chochepa, amalemera kwambiri kuposa omwe adasiyiratu mafuta m'manja. Komanso, malinga ndi omwe adatenga nawo gawo, gulu loyambali lidamverera kukhuta kwambiri mutatha kudya, popeza kuwonongedwa kwamafuta ndi mapuloteni kunachepera kuposa chakudya. Kwa miyezi itatu ya chakudya, aliyense mwa ophunzirawa adatsitsa ma kilogalamu 10.

Zoyipa:

Ngakhale kuti zakudya zama carb ochepa sizimawoneka bwino, zimakhala ndi zotsutsana. Sizikulimbikitsidwa:

• azimayi oyembekezera komanso oyembekezera
• ana ndi achinyamata.

Munthawi imeneyi, thupi la mkazi ndi ana limafunikira chakudya chokwanira ndi chakudya chokwanira, mafuta, mapuloteni komanso michere ina. Nthawi zina, zakudya zama carb zochepa zimakhala njira yabwino yochepetsera thupi kwa iwo omwe safuna kuwerengera zopatsa mphamvu komanso osakhala okonzeka kuchepetsa zakudya zawo.