Zakudya Zochepa Zamakatoni - Zofunikira

Poyerekeza ndi dzinalo, chakudya chamafuta ochepa chimadziwika ndi kuchepa kwa kuchuluka kwa chakudya chamagulu, motero zimapangitsa thupi kuonda kwambiri. Pali zitsanzo zambiri za zakudya zotere: chakudya chotchuka cha carb Kremlin chotchuka, zakudya za Protasov, zakudya za mapuloteni, zakudya zamafuta a Atkins - zonsezi ndizokhazokha chifukwa cha kudya mafuta ochepa, zomwe zimachepetsa kutulutsidwa kwa insulin m'magazi ndipo potero zimathandizira kuti mafayilo awonongeke. Mwachiwonekere simuyenera kunenanso kuti kukanidwa kwa zotsekemera, zokometsera, zipatso zosiyanasiyana, maswiti ndi chokoleti zimathandizira kuchepetsa thupi komanso zimathandizira kuchotsa mapaundi owonjezera. Mwakutero, iwo ndi osavuta, kapena mwanjira ina, chakudya chamafulumira. Ndizotheka kuchepetsa kumwa kwawo kuti zakudya zimayang'aniridwa, zomwe tikambirananso.

Chofunika komanso phindu la zakudya zamafuta ochepa

Kuti mudziwe tanthauzo la zakudyazo, ndikofunikira kusiyanitsa kuposa zomanga thupi zosiyana ndi zovuta. Chowonadi ndi chakuti "ophweka" kapena "othamanga" zakudya zimatha kumizidwa mwachangu komanso kusinthidwa kukhala mafuta amthupi. "Zosachedwa", kapena monga momwe zimatchulidwanso "zovuta", zimakonda kunyamulidwa pang'onopang'ono, kulipira thupi ndi mphamvu ndi mphamvu, kotero kuti munthu samva njala kwanthawi yayitali ndipo amatha kutaya zopatsa mphamvu zambiri kuposa zomwe adapeza ndikudya.

Zakudya zamafuta osavuta ndizophatikiza: makeke osiyanasiyana, maswiti, zakumwa zoziziritsa kukhosi, zamafuta ndi zakudya zamafuta. Kugwiritsa ntchito izi ndizoletsedwa. Zakudya zomanga thupi zovuta kuphatikiza monga chimanga ndi masamba onse. Koma zakudya zamafuta ochepa sizikulola kugwiritsa ntchito masamba komanso zipatso zochepa chabe ndi zipatso zina.

Zakudya zama carb zotsika zingakhale zamitundu iwiri: wosakwiya komanso wolimba. Zoyambirira zimapangidwa kuti zizichepetsa thupi. Pankhaniyi, pambuyo pake, ngati mumatsatira zina mwazakudya, ndizotheka kupewa kubwereza mapaundi osafunikira. Zakudya zokhazikika zimapangidwa makamaka kwa othamanga. Nthawi zambiri ogwiritsa ntchito omanga thupi pomauma, kotero kugwiritsa ntchito ndi munthu wosavuta kumatha kubweretsa phindu lochuluka mosalamulira.

Ubwino wopezeka pachakudya chamafuta ochepa ndikuti ndi thandizo lake osapweteka, osavutika ndi njala, osataya kilogalamu yabwino. Koma simuyenera kuyembekezera zotsatira zake mwachangu. Iyi ndi njira yayitali, yolamulidwa yomwe ingathandize thupi kupewa kuvulala mosafunikira. Imodzi yomwe imakonda kuperekedwera zakudya zosiyanasiyana "zanjala". Komabe, kudya koteroko kumatha kukhala dongosolo la zakudya, maziko a zakudya za tsiku ndi tsiku.

Ubwino wopezeka ndi zakudya zamafuta ochepa uli motere:

• sizifunikira ndalama zowononga, chifukwa zimagwiritsa ntchito zida zabwino zokha komanso zotsika mtengo,
• mu matenda a shuga, kudya kotereku kumathandizira kubwezeretsanso kwa lipid, kumapangitsa shuga m'magazi, koma zakudya zoterezi zitha kugwiritsidwa ntchito moyang'aniridwa ndi katswiri,
• Zakudya sizikhala zopanda thanzi, koma mutha kuzitsatira kwanthawi yayitali, ndipo mutha kuzipatsanso moyo, ndikuziyika ngati pulogalamu yapadera yazakudya,
• Ndizofunikira pakati pa othamanga, chifukwa zimathandizira kutentha mafuta popanda kukhudza minofu, ndipo imathandizanso kwakanthawi.

Contraindication ndi kuwonongeka kwa chakudya chamafuta ochepa

Ngakhale dongosololi lili labwino bwanji, lili ndi zabwino komanso zovuta zake. Kuphatikiza apo, zakudya zama carb ochepa zimakhala ndi zotsutsana zingapo:

• sikulimbikitsidwa kugwiritsa ntchito izi mudakali mwana ndi unyamata, popeza kusowa kwa chakudya m'thupi lomwe layamba kumene kumadzala ndi zotsatira zosasangalatsa zaumoyo.
• Pa mimba ndi mkaka wa m`mawere, munthu sayenera kutengera njira yochepetsera thupi, chifukwa kwa amayi apakati mkhalidwe wa thanzi la mwana wosabadwayo ndi chinthu choyambirira, motero, pankhaniyi, sayenera kudya zakudya.
• ngati pali mavuto azaumoyo, kufunsa katswiri wofunikira ndikofunikira musanadye.

Kutengera ndi mfundo za zakudya zamafuta ochepa, muyenera kukumbukira kuti kugwiritsa ntchito mapuloteni tsiku lililonse kumatha kubweretsa zotsatira zosafunikira mu ntchito ya mtima ndi mitsempha yamagazi, komanso kulemetsa kwakukulu kwa impso. Nthawi zambiri izi zimachitika chifukwa cha kusowa kwa potaziyamu m'thupi, omwe ochepa amalowa mthupi ndi chakudya ichi.

Kuperewera kwa mpweya wa glucose mosakayikira kumagwiranso ntchito pazovuta zamakudya ochepa. Izi zimakhudza zochitika zamaganizidwe, nthawi zambiri zimawonongera kukumbukira ndikuchepetsa mayendedwe. Ndizovuta kwambiri kuti okonda lokoma agwirizane ndi chakudya chotere. Ambiri mwa omwe amasiya kudya ali m'gulu la anthu otere.

Komanso, zakudya zama protein zimakhala ndi cholesterol yambiri, zomwe zimatha kudziunjikira m'thupi, ndipo kusowa kwa fiber yofunikira menyu kumatha kubweretsa mavuto m'matumbo. Pokhala ndi mapuloteni ambiri muzakudya, thupi limayamba kupanga matupi a ketone. Nawonso amatha kuthira mafuta m'thupi, koma amathanso kugwira zinthu zofunikira zomwe zimafunikira kuti zizigwira ntchito bwino komanso moyenera. Nthawi zambiri izi zimatha kufooka, chizungulire, komanso kugona. Pankhaniyi, muyenera kuwona dokotala, mwina njira iyi yochepetsera thupi si yanu.

Popeza kudya zamasamba ena athanzi kumakhala kochepa ndi chakudya chochepa kwambiri, thupi limatha kusowa mavitamini ndi michere yambiri, kotero kugwiritsa ntchito mavitamini owonjezera panthawiyo ndikolandilidwa.

Zinthu Zololedwa

Maziko a mndandanda wazakudya zamafuta ochepa-ayenera kukhala zakudya zama protein komanso zowonjezera zochepa zamafuta ndi chakudya. Malonda awa ndi omwe amaloledwa:

• nyama yokonda ndi nsomba yokonda,
• mazira
• mkaka wowaka wopanda mafuta ndi mkaka,
• bowa
• nsomba zam'nyanja
• masamba osiyanasiyana, ngati nkotheka kupatula mbatata, nyemba, azitona ndi maolivi,
• zipatso zochepa, kupatula mphesa ndi nthochi, popeza zili ndi zopatsa mphamvu zambiri,
• wolakwa,
• zipatso zouma ndi mtedza,
• Buckwheat, oat chinangwa kapena mpunga wa bulauni pang'ono,
• amadyera osiyanasiyana.

Katundu Woletsedwa

Zakudya zoletsedwa zopezeka ndi carb yochepa ndizophatikiza:

• masamba okhuthala ndi zipatso zambiri: mbatata, mpunga woyera, pasitala yamtundu uliwonse,
• buledi ndi zinthu zosiyanasiyana kuchokera pamenepo,
• confectionery lokoma
• masosi osuta ndi zakudya zina zabwino,
• mayonesi, ketchup ndi msuzi wina wamafuta,
• shuga wamtundu uliwonse
• mphesa ndi nthochi zomwe zili ndi fructose,
• zipatso zamadzimadzi ndi ma compotes,
• zakumwa zoledzeretsa.

Othandizira ana amathandizira kuti aletse zakudya zamafuta ndikuzisintha ndi ma analogi a mafuta ochepa, koma kuwunika kwa othandizira ambiri ndi omwe amathandizira njira yochepetsera thupi kumatsimikizira izi. Amatsatira mwakachetechete chakudyachi ndipo amalemera, akudya mitundu yamafuta ndi nyama. Ingowadyani omwe mumafunikira pang'ono, osangowononga.

Zakudya Zapansi-Carb

Kuti zakudya zoterezi zizichitika monga momwe timayembekezera komanso osapweteketsa thupi, malamulo ena ayenera kusungidwa:

• ndi zakudya zotere, ndikofunikira kudya madzi ambiri momwe mungathere - malita oposa theka ndi limodzi patsiku,
• tikulimbikitsidwa kuphika masamba, nthunzi kapena mphodza,
• ndi kachitidwe kameneka, kumayenda pafupifupi mphindi makumi awiri patsiku kapena zochitika zina zolimbitsa thupi,
• kuti muthe kujambula bwino zakudya zamasiku onse, muyenera kugwiritsa ntchito tebulo momwe gawo la zakudya zamitundu yambiri limawonedwa.

Kutengera ndi tebulo, mutha kupanga menyu yanu, kutsatira zomwe mungathe kutaya ma kilogalamu 9 pa sabata.

Mfundo ya zomangamanga imakhazikitsidwa pakuletsa kugwiritsa ntchito zakudya zomwe zili ndi chakudya chambiri:

• kuti muchepetse thupi - muyenera kuyimba mpaka magawo 40 ochiritsira patsiku,
• pakulimbitsa thupi - osapitirira 60 magawo wamba,
• kuwonjezera kilogalamu - magawo 60 ochiritsira kapena kupitirirapo.

Menyu ya sabata limodzi ndi matenda ashuga

Zakudya zopatula zingagwiritsidwe ntchito ngati matenda a shuga:

• kadzutsa - tchizi chamafuta ochepa, tiyi ndi mazira awiri owiritsa,
• nkhomaliro - magalamu 250 a yogati,
• nkhomaliro - msuzi wa nyemba,
• tiyi wamadzulo - lalanje,
• chakudya chamadzulo - nsomba yophika mu uvuni ndi masamba.

Zakudya zamafuta kwambiri, zamafuta ochepa

Zakudya zoterezi zidapangidwa ndi Dr. Atkins. Amayenda m'magawo anayi:

• Gawo loyamba ndi kutalika kwa masabata awiri, kuletsa kwa zakudya pafupifupi magalamu 20, mapuloteni amaloledwa pamitundu iliyonse,
• Gawo lachiwiri - limatha miyezi ingapo, pomwe nthawi zina muyenera kuwonjezera kuchuluka kwa chakudya chamafuta,
• Gawo lachitatu - kukhalabe ndiumoyo pakadali pano, tikulimbikitsidwa kuwonjezera kuchuluka kwa chakudya chambiri mpaka magalamu 10 patsiku,
• Gawo lachinayi - kuphatikiza zotsatirazi, muyenera kudya zakudya zomwezo monga gawo lachitatu.

Zosankha zachitsanzo za osewera

Kuti muchepetse mafuta osataya minofu, tikulimbikitsidwa kugwiritsa ntchito zotsatirazi kwa sabata limodzi:

• kadzutsa - tiyi, oatmeal mkaka,
• kadzutsa wachiwiri - 200 magalamu a tchizi chamafuta ochepa,
• nkhomaliro - msuzi wamasamba, saladi yam'nyanja, masamba ophika,
• chakudya chamadzulo - kanyumba tchizi pudding,
• chakudya chamadzulo - nyama yophika uvuni, masamba otentha, kefir.

Zakudya Zochepa Zamakatoni - Zofunikira

Chofunikira chakudya chama carb ochepa ndicho kusiya zakudya zomwe zimapangitsa kuti thupi lizikhala ndi "hyperglycemia" - kulumpha kwambiri m'magazi.

Zakudya zoletsedwa kuchokera pagulu la chakudya chochepa:

• shuga, kuphatikizapo zokometsera zokopa,
• mafuta, kuphatikizapo makeke, pasitala,
• mpunga wopyapyala:
• chimanga ndi zinthu zotengera izi,
• mbewu zamizu zokhala ndi wowuma komanso dzuwa.
• kukhuthala.

Chepetsa kudya uchi ndi zipatso zomwe zili ndi shuga wambiri (maapulo okoma, nthochi). Kuthamanga kwadzidzidzi m'magazi a shuga ndi kuyesa kovuta kwa thupi. Zimatenga maola angapo kuti shuga ibwerere mwakale.

Kusintha kwakanthawi kumatha kubweretsa kusokonezeka mu endocrine system, kumapangitsa kunenepa kwambiri, chiwopsezo chachikulu cha matenda ashuga komanso zina.

Kusungitsa bwino thupi, chakudya chizikhala ndi kuchuluka kwamapuloteni, mafuta komanso chakudya chamagulu ambiri. Kukana kwa mafuta osavuta samapangitse kuti musakhale osunthika, mothandizidwa ndi kugwiritsa ntchito zovuta zamoto.

Zinthu zomwe zimaperekedwa m'gululo la chakudya pang'ono zomwe zimaloledwa kumwa:

• nyemba
• barele ndi mbewu zina zokhala ndi gluten yochepa.
• pasitala wolimba,
• masamba
• mtedza
• zipatso zosatsika
• zipatso.

Zakudya zamagalimoto zovuta kuzimeza zimayenda pang'onopang'ono; chifukwa chake, palibe madontho amchere a shuga omwe amasokoneza thupi.
Chakudya Cholimbikitsidwa

Gawo lofunikira m'zakudya, malinga ndi zakudya zotsika kwambiri za carob, liyenera kukhala ndi mapuloteni komanso mafuta apamwamba kwambiri. Ndizabwino kwambiri ngati izi ndi zinthu zaulimi: nyama yanyama kuchokera msipu waufulu, mkaka wopaka mkaka pamkaka wopanda mkaka.

Zakudya zolimbikitsidwa:

• nkhuku
• kudya nyama
• zopangidwa mkaka,
• mafuta ndi masamba,
• nkhuku
• nsomba, kuphatikizapo mitundu yamafuta,
• mazira.

Thupi limafunikira mafuta acids, omwe amapezeka m'mafuta azinyama ndi mafuta azamasamba. Osawopa mafuta odzaza, omwe ali ndi batala, nsomba, mafuta olimba a masamba a cocoa, coconut, kanjedza.

Kugwiritsa ntchito mafuta a kanjedza, mosiyana ndi malingaliro a anthu, ndi kotetezeka kwa anthu ndipo amakwaniritsa mfundo za WHO.

Zotsatira Zoyembekezeredwa kuchokera Pazakudya Zapansi-Carb

Choyambitsa chachikulu, chomwe chili pafupi pomwepo pakudya chamafuta ochepa ndikuwongolera kwambiri, kupweteka mutu, kumva kutopa, chibadwa chisanachitike. Pali kuwonda kokhazikika, kwa sabata iliyonse avareji ya magalamu 600 amatayika.

Maonekedwe, koposa zonse, momwe tsitsi ndi khungu ziliri. Khungu, monga pepala la khansa, limawonetsa mkati mwa thupi. Malinga ndi kafukufuku, kuchuluka kwa glucose okwanira kumabweretsa kukalamba msanga.

Shuga pakuchita glycosylation amakumana ndi mapuloteni, amawawononga. Omwe ali pachiwopsezo chachikulu chotere ndi collagen ndi elastin, zomwe zimakhudza khungu.

Chakudya chokhazikitsidwa ndi mfundo zothandizira kuthana ndi chakudya cham'magazi mwachangu ndiye maziko a malingaliro osamalitsa komanso oganiza bwino ku thanzi lanu, lomwe ndilo tanthauzo la zakudya zilizonse. Sizodabwitsa kuti liwu lakale lachi Greek loti "zakudya" m'matembenuzidwe enieni amatanthauza "moyo".

Okondedwa owerenga, ndi zakudya zotsika za carb zomwe zingachitike popanda nsomba? M'nkhani yotsatira, ndikukuuzani zamomwe mungapangire mchere wofiira. Chifukwa chake khalani wolumikizana - zidzakhala zosangalatsa.

Pazakudya zoyambira

Chinsinsi chachikulu cha chakudya chamafuta ochepa ndicho kuchepetsa kudya zakudya zamagulu ochulukirapo. Kachulukidwe kameneka kakangolowa m'thupi, glycogen imakhala gwero lamphamvu, ndipo itatha, mafuta amakhala gwero. Omanga a thupi amatsatira zakudya izi zisanachitike mpikisano, chifukwa zimathandizira kuchotsa mafuta m'thupi popanda kukhudza minofu.

Chakudya chamafuta ochepa, chamafuta kwambiri chimakhala ndi zinthu zina monga mafuta (ochulukirapo makumi asanu), mapuloteni (pafupifupi makumi atatu peresenti) ndi zopatsa mphamvu (mpaka makumi atatu pa zana). Mankhwalawa ndi othandizira kuchepetsa thupi komanso amagwiritsidwa ntchito ngati khunyu kuti achepetse kuchuluka kwa kugwidwa. Komabe, musadalire zotsatira zadzidzidzi, kuchepa kwamafuta amthupi kudzadziwika pokhapokha miyezi isanu mpaka isanu ndi umodzi. Njira yochepetsera thupi sizimadalira kuchepetsa kuchuluka kwa chakudya chamafuta, koma pakuchepetsa chakudya chamagulu onse.

Mukasamukira ku chakudya ichi, muyenera kuonetsetsa kuchuluka kwa chakudya chamafuta. Pogwiritsa ntchito 200-300 magalamu a chinthu china patsiku, munthu amayamba kulemera pang'onopang'ono. Kuti muchepetse kunenepa, kuchuluka kwa zinthu zotsata izi sikuyenera kupitirira 150 g. Ndikofunika kulabadira kuwerengera kwa chakudya chokhacho mu zakudya zokhazokha, popeza zomwe zimapezeka mu masamba ndi zipatso ndizochepa.

Zakudya izi m'masewera olimbitsa thupi sizimangotengera ngati ndizosakhalitsa, koma kalembedwe ka chakudya kwakanthawi. Komabe, kugwiritsidwa ntchito kwa carb system kwa nthawi yayitali sikofunika, chifukwa kungayambitse kusokonezeka kwa ziwalo zina.

Ubwino wazakudya

Pakudya yamafuta ochepa-carb, thupi limalandira mphamvu kuchokera ku glycogen, ndipo izi zimachokera ku glucose zitatha, thupi limayamba kugwiritsa ntchito mafuta omwe amapezeka. Ubwino wawukulu wazakudya zotere ndizothandiza kwa abambo ndi amayi, othamanga pokonzekera mpikisano komanso anthu wamba omwe akufuna kuchepetsa thupi. Ngati mukukana kugwiritsa ntchito zinthu zina, zochitika za mahomoni ngati insulin zimayenda bwino. Kupatula kutulutsidwa kwa insulin m'magazi, mafuta amayamba kuwonongeka mwachangu. Komanso mahomoniwa amawongolera njala. Kuphatikiza pa zabwino zomwe zili pamwambapa za chakudya chamafuta ochepa, kuwongolera kumwa kwa zinthu zosiyanasiyana zaumbidwe kumathandizira kupanga matupi a ketone. Amachita ntchito yoletsa kusala kudya ndipo ndi gwero lamphamvu, lomwe limakupatsani mphamvu kuti musataye mafuta osakhudza minofu.

Ndi zakudya zama carb ochepa, ndikofunikira kuwonjezera kuchuluka kwa mapuloteni.

H Zakudya Zoyipa

Monga machitidwe ena onse azakudya zomwe zimapangidwa kuti muchepetse kulemera, carb yotsika imakhala ndi omwe amathandizira komanso otsutsa. Chobwezeretsa chofunikira kwambiri ndikupanga ma ketoni amthupi omwe adapangidwa kale ndi mwayi. Ngakhale kuti matupi amenewa amathandizira kuti mafuta ayambe kuthamanga, kupangika kwawo kwa nthawi yayitali kungasokoneze zochita za ziwalo zambiri komanso kukulitsa matenda omwe alipo. Ndi ma ketoni ambiri, thupi limayamba kusiya, ndikuchotsa zofunikira. Komanso, chifukwa cha kuchepa kwa kuchuluka kwa chakudya m'thupi, kuperewera kwa glucose kumachitika, komwe kumawonetsedwa ndi kulepheretsa zochitika zam'mutu. Kuphatikiza apo, ndikofunikira kudziwa kuti zakudya zokhala ndi protein yambiri zimapangitsa kusowa kwa calcium m'thupi.

Musanayambe kugwiritsa ntchito chakudyacho, ndibwino kufunsa katswiri wazakudya, koma ngati izi sizingatheke, werengani mosamala zidziwitso zonse zokhudzana ndi dongosolo lazakudya zomwe muzitsatira. Anthu omwe ali ndi matenda osachiritsika ayenera kufunsa dokotala kuti athe kugwiritsa ntchito njirayi. Komabe, ngati mumatsatira kale zakudyazi ndikuona kuti mukupitilira kutopa, chizungulire komanso kufooka, muyenera kusokoneza kudya nthawi yomweyo.

Chofunika chakudya

Pulogalamuyi idakhazikitsidwa pokana kwathunthu shuga / wowuma ndi zinthu zomwe zili ndi izi. Malinga ndi akatswiri azakudya zambiri, atakwaniritsa izi, munthu amayamba kuchepa thupi, ndipo thanzi limayamba kuyenda bwino. Chifukwa chiyani zinthu izi ndizoletsedwa? Shuga ndi gawo la mafuta opepuka, owopsa oyipa, ndi wowuma - ku zovuta, koma kwa thupi lilinso ndi phindu.

Akakilowetsedwa, shuga wambiri amatulutsidwa m'magazi, zomwe zimapangitsa kuti munthu asakhale wolimba komanso azidzaza ndi matenda ambiri osasangalatsa, kuphatikizapo matenda a shuga.

Zakudya zama carb zotsika mtengo ndizosiyana kwambiri ndi tsiku lomwelo losala kudya pa plums kapena kusala kwa banal. Ichi ndi dongosolo lonse lazakudya, zakudya zomwe zimapangidwa makamaka ndi mapuloteni, fiber. Mwa izi, mutha kuphika zakudya zosiyanasiyana ndikudya pafupipafupi.

Malamulo Ochepetsa a Carb

Kutsatira malamulo ndi mfundo za low-carb ndikosavuta kwambiri. Nazi mfundo zazikuluzikulu zomwe muyenera kulabadira mwapadera:

• Choletsa lakuthwa kuchuluka kwa chakudya. Tsiku limaloledwa kudya mpaka magalamu 30 a zinthu "zovuta".
• Timangodya ngati tili ndi njala. Chizolowezi chodya nthawi yochepa, ngakhale mutakhala kuti mukufuna kapena ayi, chisiyidwa.
• Timasiyaniratu malonda okhala ndi "zopanda pake" zopatsa mphamvu kuzakudya. Amadutsa pamafuta osanjikiza ndipo amawaika pambali ndi pamimba.
• Monga chowonjezera china cha michere timamwa mavitamini.
• Timamwa pafupifupi malita awiri amadzimadzi patsiku. Amaloledwanso kuti azidya timadziti tofika kale (tosapakidwa), tiyi, mankhwala a zitsamba.
• Chakudya chomaliza - pasanathe maola 4 asanagone.
• Kuletsedwa kwathunthu kwa mipiringidzo yazipatso ndi zouma. Amakhala ndi shuga wambiri, chifukwa chake ndiosakwanira m'njira imeneyi.
• Timapanga zakudya zopatsa thanzi ndi mulingo wofanana wa michere. Pophika, timagwiritsa ntchito mafuta a masamba kwambiri.
• Tisanamalize, timakonzekera thupi lathu, komanso kudya moyenera zakudya.
• Ma calorie okwanira tsiku lililonse sayenera kupitirira 900 Kcal.

Menyu Yodyera Pansi

Zomwe muyenera kuphika panthawi yazakudya zama carb ochepa? Ndimalola kusiyanasiyana kwa mbale kuchokera ku zakudya zopatsa thanzi. Timapereka zitsanzo.

• Curd casserole.
• Oatmeal phala.
• Omele.
• Mazira otentha owiritsa.
• Buckwheat phala ndi mkaka.

• Msuzi wa pea pa msuzi wa nkhuku.
• Nsomba zing'onozing'ono zokhala ndi masamba am'madzi mu uvuni.
• Nyama yophika ndi saladi.
• Zakudya za masamba ndi nyama.

• Chifuwa chophika ndi kabichi yophika.
• Mpunga wobiriwira wobiriwira ndi nsuzi zophika.
• Kusakaniza kwamasamba osenda.
• Mpunga phala ndi masamba.
• Ng'ombe yophika ndi masamba atsopano.

Zosakhazikika zingakhale zipatso, mkaka yaying'ono.

Zakudya Zopatsa Carbohydrate Zochepa Sabata Lamlungu

Mukamakonza menyu onse kwa sabata limodzi kapena awiri, timayendetsedwa ndi malamulo azakudya, timagwiritsa ntchito pafupifupi tsiku lililonse. Zotsatira zake, muyenera kupeza chakudya chokwanira komanso chokwanira, monga momwe ziriri patebulo lotsatirali.

Mukufuna kuchepetsa thupi? Osakhala ndi zotsutsana zazikulu? Zakudya zamafuta ochepa zimakhala njira yabwino komanso njira yochepetsera kunenepa.

Diet Zakudya zochepa za carb kwa iwo omwe akufuna kukhalabe ochepa kwa zaka zambiri. Mfundo zoyambirira, malingaliro ndi kutsutsana kwa zakudya zamafuta ochepa

Moni, owerenga okondedwa a tsamba la iRecommend ndi owerenga ake!

Posachedwa, ndidayamba kuyankhula za mfundo za zakudya, zomwe zidandilola kuchepetsa thupi komanso kukhala ndi thupi lokhazikika kwa zaka zambiri (51 kg ndi kutalika kwa masentimita 170).

Mfundo za zakumwa zam'madzi zomwe ndidalemba kale (https://irecommend.ru/content/vodnaya-dieta-dlya-p.) Zimakhazikitsidwa ndi mfundo za zakudya zoyenera. Kumwa madzi moyenera sikusokoneza chimbudzi ndipo sikuchepetsa mphamvu ya kagayidwe, kamene kamathandizira kuti pakhale mphindi zochepa. Mfundo zakudya zam'madzi zimandigwira bwino, ndikuganiza chifukwa ndimangophatikiza chakudya choyenera ndimadzi "oyenera" owotchera ndi mfundo inanso yazakudya (yomwe ndidzalembe mu malingaliro awa).

Zakudya zonse zitatu zomwe ndimatsata ndizokhazikitsidwa ndi malamulo a kadyedwe koyenera. Izi zinandilola kuti ndichepetse kunenepa, komanso zinandithandiza kwambiri kutaya kwam'mimba, matenda ena osachiritsika nawonso adadutsa, omwe mwachidziwikire adayamba chifukwa cha kuperewera kwa zakudya m'thupi.

Ndiye, zimakhala bwanji otsikachakudyachakudya? Kodi ndi mfundo ziti za chakudya chamafuta ochepa zomwe ziyenera kutsatiridwa ndi omwe akufuna kuchepetsa kunenepa kwawo osavulaza thanzi?

Zakudya zomanga thupi zimadziwika ndi olemba zakudya zamagulu azakudya zomwe zimapangitsa kuti pakhale mafuta ochulukirapo. Choyamba, kugwiritsa ntchito ambiri a iwo, mwachitsanzo, shuga wosavuta kapena zinthu zopangidwa ndi ufa, kumapangitsa kulumpha kwakuthwa m'magazi. Izi, zimabweretsa shuga, zomwe zimayenera kugwiritsidwa ntchito kwina. Ndi moyo wongokhala, mitengo ya glucose ndiyotsika, kotero zowonjezera zimasinthidwa kukhala mafuta ochulukirapo. Kachiwiri, insulini imalumphira yokha kuti ilambe kulakalaka chilakolako chofuna kudya china chake patsogolo pa kufunika kwa chakudya, motero.

Ndi chakudya chamafuta ochepa, zakudya zambiri za tsiku ndi tsiku ndi mapulotenichakudya ndi mafuta ochepa komanso mafuta azamasamba. Pitilizani kudya zakudya zazing'onozi kwa nthawi yayitali osaloledwapopeza mavuto akulu azaumoyo amatha!

Grigory Chernykh akupitiliza kuti: “Musaganize kuti mungakhale pachakudya chotere kwa nthawi yayitali. "Malinga ndi kuthupi, izi sizomveka komanso zowopsa." Wopatsa thanzi Kristina Lobanovskaya adagwirizana naye. “Pakatha mwezi umodzi ndi theka mukudya, ndikofunikira kupuma. Kuchuluka kwa chakudya chamafuta kumakhala kofunikira kwambiri mthupi, ndipo kuchepa kwawo kosalekeza kumayambitsa zovuta zam'magazi, ntchito yam'mimba, kukhumudwa ndi zovuta zina zamanjenje. "

Ndimangomamatira enaza mfundo Zakudya zama carb zotsika mtengo zomwe zimandithandiza ine (ndi abwenzi ena) kusapeza mapaundi owonjezera. Chilichonse ndichopepuka: muyenera kusiya "zoyipa" chakudya komanso kukhala wokhutira "zabwino."

Chianimomwemonsoamatanthauzakutizabwinochakudya:​

• Zipatso zatsopano ndi masamba abwino
• Mpunga wakuda
• Nandolo
• Porridge: oat, buckwheat, Wheat
• Rye mkate ndi chinangwa, buledi wa tirigu wathunthu
• Suzi wopanda shuga
• Wholemeal pasitala
• Nyemba zofiira
• Makina
• Nandolo zaku Turkey
• Chokoleti chakuda
• Wokondedwa
• Bowa

Kuchokerazoyipa zakudya zimayenera kutayidwa kapena kudyedwa pokhapokha pokhapokha:

• Mbatata
• Pofunda Wheat Wheat
• Mkate Woyera, masikono
• Mpunga Woyera
• Kuphika makeke, makeke, makeke, maswiti
• Shuga
• Lokoma wa curd tchizi
• Ziphuphu ndi tchipisi
• Zakumwa zotsekemera, koloko, misuzi
• Amasunga

Chifukwa chake, ndimagwiritsa ntchito bwino mfundo zina za chakudya chochepa kwambiri.

Cont Kutsutsana kwapakatikati pa carb: ☄️

• Akatswiri azakudya samalangiza achinyamata, ndipo makamaka ana, kuti azikhala pachakudya chotere. Matupi awo osatetezeka akupanga, ndipo kusowa kwa chakudya m'zakudya kumatha kubweretsa mavuto azaumoyo.
• Komanso, contraindication imaphatikizapo mkhalidwe wa pakati ndi nthawi yoyamwitsa.
• Anthu omwe ali ndi matenda osachiritsika (mwachitsanzo, matenda a shuga, matenda a impso, chiwindi, matenda a mtima) sayenera kudyedwa popanda uphungu wa akatswiri kuchokera kwa akatswiri.
• Ndizotheka kuti zikhale zololeka kwa inu kukonza manambala pogwiritsa ntchito pulogalamu ya carb yotsika, koma ndikusintha kwanu menyu, komwe kungatsimikizidwe ndi dokotala woyenera.

Musanagwiritse ntchito zakudya zilizonse, ndimalimbikitsa kuonana ndi katswiri wazakudya, kuphunzira zotsatira zoyipa ndi zovuta za munthu payekha.Ndikofunikira kuzolowera zakudya zilizonse pang'onopang'ono ndipo musaiwale za kumwa madzi okwanira oyera.

Ngati zakudya sizikugwirizana ndi inu, ndiye yesani kudya zakudya zachilengedwe pang'ono katatu patsiku, m'magawo ang'onoang'ono.

Dzisamalire, kukhala wathanzi komanso wokongola!

Ndemanga yanga pa ulalo wa "SUDAKHALA PAKATI pa 18:00" ulalo

Zakudya zochepa za carb kwa azinyama

Pali zakudya zapadera za anthu omwe sagwiritsa ntchito nyama pazakudya zawo. Pali malamulo ena ake:

• Kuwerengera kwa chakudya chamafuta zimayenera kuchitika motere: 5 magalamu a chakudya pama kilogalamu 10 a kulemera,
• zopangidwa ndi nyama ndi nsomba ziyenera kusinthidwa ndi soya analogi, nyemba, ndi chimanga.

Zakudya zomanga thupi

Zosunga izi muzakudya zanu zitha kugwiritsidwa ntchito ndi osewera panthawi yopuma, komanso anthu wamba omwe amakonda zakudya zama protein:

• kadzutsa - tiyi ndi 100 magalamu a tchizi wopanda mafuta odzaza,
• chakudya cham'mawa chachiwiri - mtedza,
• nkhomaliro - nkhuku yophika ndi masamba ophika,
• chakudya chamasana - kefir kapena yogati,
• chakudya chamadzulo - nsomba yophika mu owiritsa pawiri.

Msuzi wa Shrimp

Kukonzekera msuzi muyenera:

• shrimp - 1 makilogalamu
• udzu winawake
• phwetekere - 1 pc.,
• anyezi - 1 pc.,
• kupindika
• mandimu.

Sendani ndikuchotsa zitsamba, kuwaza masamba ndi zitsamba. Thirani zosakaniza ndi madzi, onjezani pang'ono curry, kuwaza chilichonse ndi mandimu ndikuyika pachitofu.

Ng'ombe Ng'ombe ndi Sipinachi

Pokonzekera chakudya chotere, mutha kugwiritsa ntchito njira iyi:

• ng'ombe - 1 makilogalamu
• sipinachi - 400 magalamu,
• anyezi - 1 pc.,
• Muzu wa udzu winawake - 200 magalamu,
• adyo - 1 koloko,
• tomato - 2 ma PC.,
• mafuta a azitona
• chitowe
• ginger wodula bwino lomwe
• msuzi wa ng'ombe - 250 g.

Mwachangu zonse zokazinga mu mafuta, pang'onopang'ono yikani anyezi osankhidwa ndi tomato. Mwachangu pang'ono, onjezani msuzi wa ng'ombe ndi zina zotsalira. Ndikofunika kudula ng'ombe kukhala mzere kuti kuphika kumatenga nthawi yochepa. Phimbani mbale ndikuphika kwa mphindi makumi anayi.

Ndemanga pazakudya zama carb ochepa zimasakanizidwa: zimakhala ndi othandizira komanso otsutsa ambiri. Komabe, onsewa amawona kugwira kwake ntchito. Zakudya zoterezi ndizoyenera kwa iwo omwe sakonda kudya kwambiri, chifukwa zimakupatsani mwayi wodya zakudya zambiri. Ubwino wake umaphatikizapo kugwiritsa ntchito kwake bwino matenda ashuga. Monga mankhwala, wadzikhalitsa bwino. Kuphatikiza apo, ndi yotsika mtengo ndipo sikugunda pa bajeti yabanja. Mwachidule, ngati mungagwiritse ntchito dongosolo lotere kuti muchepetse thupi, mosakayikira lidzabweretsa zotsatira zabwino. Komabe, ndikofunikira kukumbukira kuti zakudya zotere, ngakhale sizakudya za mono, koma zizindikiro zake ndizosakwanira, kotero musanayambe maphunziro a njala, muyenera kufunsa katswiri, makamaka ngati pali matenda ena osafunikira omwe ali mu anamnesis.

Zololedwa ndi Zoletsedwa

Matenda a shuga amawopa mankhwalawa, ngati moto!

Muyenera kungolemba ...

Mwa zakudya zomwe zimaloledwa kudya popanda zoletsa pali izi:

• nyama iliyonse yodontha (ng'ombe, mwanawankhosa, nyama yamwana wamphongo, nkhumba, kalulu),
• mbalame (nkhuku, bakha, tsekwe, nkhuku),
• ham, soseji, ndi nyama zotsika kwambiri
• offal (chiwindi, mtima, mafuta, impso),
• nsomba ndi nsomba zam'madzi
• nkhuku ndi mazira zinziri,
• tchizi chopanda mafuta, tchizi,
• bowa
• msuzi wa kalori wotsika,
• shuga aliyense wogwirizira popanda fructose ndi sorbitol,
• tiyi ndi khofi wopanda shuga.

Zinthu zomwe sizigwiritsidwe ntchito mwapadera ndi monga:

• Zinthu zophika buledi
• maswiti ndi zinthu zina zama confectionery zopangidwa pa sorbitol kapena fructose,
• woyengeka
• wokondedwa
• mpunga, nyemba, oats,
• madzi otsekemera ndi madzi amchere
• mowa
• champagne
• mavinyo a mitundu yokoma ndi theka-okoma,
• ma yogurts okoma.

Uwu ndi mndandanda wazakudya zomwe zimatha kudya nthawi ndi nthawi:

• masamba: adyo, anyezi, radara, tsabola, nkhaka, tomato,
• amadyera: katsabola, parsley, timbewu, fennel,
• chipatso: maapulo, ndimu, chipatso cha mphesa,
• mtedza ndi mbewu.

Kanema wothandiza

Mfundo zoyambirira za zakudya za anthu odwala matenda ashuga komanso maphikidwe azakudya zamafuta ochepa mu kanema:

Zakudya zama carb otsika komanso mapuloteni ndizopindulitsa thupi pokhapokha mutatsatira malangizo onse a akatswiri. Simuyenera kuchepetsa thupi chifukwa cha zovuta zazikulu zaumoyo, chifukwa izi zitha kukhala zovulaza.

Musanayambe chakudyachi, ndikofunikira kuti mufunsane ndi endocrinologist wokhudzana ndi chitetezo chanu. Ndi njira yoyenera, mutha kukwaniritsa zotsatira zabwino mwanjira yochepetsera thupi ndikusintha thanzi.