Zakudya zaulere za shuga

Chakudya chanzeru cha kuchepetsa thupi ndi chakudya chamagulu ambiri. Silinenanso nthawi yochepa ndipo silikulonjeza zotsatira za konkriti. Amaganiziridwa kuti pachakudya ichi, chomwe mungatsatire malinga momwe mungafunire, mumayang'anira kukula kwa zomwe mumapereka ndikusankha zakudya zabwino zopatsa thanzi (onani mndandanda womwe uli pansipa). Ayeneranso kukonzekera m'njira yolingalira: wiritsani, nkusani ndi kuphika pamafuta opanda mafuta zomwe sizingadye zosaphika, ndikugwiritsa ntchito zina zonse mwanjira yoyambirira. Kuphatikiza apo, chakudya chamagulu anzeru, monga momwe mungaganizire, zakudya zopanda shuga.

Cholinga cha chakudya chanzeru ndikubwezeretsa kudya kwa thupi kwa munthu yemwe akulota kuti achepetse thupi. Mukamasankha zinthu zachilengedwe zomwe sizinapangidwe kuti zizigwiritsidwa ntchito mopitilira muyeso, chakudya chimakonzedwa mokwanira, komanso nthawi yomweyo zimathandizira kupewa njala yopanda tanthauzo yomwe imadziwika kwa iwo omwe amazolowera zakudya zomwe zimasiyana pakachulukidwe ka calorie. Chakudya chosavuta chokhala ndi ulusi wazomera ndi ma pectin, mafuta achilengedwe osaphatikizika, mapuloteni amtundu wa bioavava, kwa nthawi yayitali imapereka kukhumudwa. Mitundu yambiri yamasamba imakulolani kuti muzitha kupanga zakudya osati zokongola zokha, komanso zowoneka bwino.

Zakudya zanzeru zomwe sizimachotsa macronutrients ena (zigawo zikuluzikulu za zakudya) zimapereka kukula kwa zakudya zamasiku onse. Pa gawo la kuchepa thupi, simungathe kuyang'ana kwambiri zowerengera, koma yang'anani kuchuluka kwa malonda omwe amalimbikitsidwa tsiku lililonse. Komanso pamalingaliro anu ndi zomwe mukufuna kukuthandizani kusankha gawo loyenerera ndi kapangidwe ka mbale.

Chakudya chanzeru: Zakololedwa

Mkate: tirigu wathunthu, chinangwa - zosaposa 150 gr patsiku

Supu: msuzi wa masamba, msuzi wamasamba wowonda (osaposa 1 tbsp mbatata kapena chimanga pa ntchito iliyonse), msuzi pa msuzi wofowoka wa nyama kapena nsomba (osaposa nthawi ziwiri pa sabata) - 250 ml patsiku

Nyama: zachilengedwe, zonda, zopanda mafuta - 150 gr patsiku

Nsomba ndi nsomba zam'nyanja - zosaposa 300 gr patsiku

Mkaka ndi mkaka: mafuta ochepa komanso osawonjezera - osaposa magalamu 150 patsiku

Mazira: yophika mazira kapena kuwaza mazira - 1 pc patsiku

Mbale: nsomba zamkati, oats, mphodza, mpunga wa bulawuni, Quinoa - osapitilira 50 magalamu a mbewu zouma patsiku

Zamasamba: iliyonse, makamaka yaiwisi (yochepa mbatata, kaloti, beets) - osapitirira 800 magalamu patsiku

Zipatso: iliyonse, makamaka yaiwisi (kupatula nthochi, mphesa, mosamala - zipatso zouma) - osapitirira 300 magalamu patsiku

Zakumwa: tiyi ndi khofi wopanda zowonjezera, kumwa madzi opanda mpweya - osaposa malita awiri patsiku

Mafuta: masamba mafuta - osapitirira 20 ml patsiku, batala - osapitilira 10 g pa tsiku

Mtedza ndi mbewu - osapitirira 30 gr patsiku

Msuzi, zonunkhira: zonunkhira zilizonse popanda zowonjezera, msuzi wa phwetekere popanda zowonjezera

Zakudya zamafuta: ma cookie owuma opanda shuga (ma PC atatu pa tsiku), zipatso ndi zakudya zamafuta popanda shuga, maswiti a zakudya - zosaposa magalamu 50 patsiku.

Mfundo za zakudya

Kuopsa kwa shuga, mokhazikika komanso kukonzedwa, ndikuti kumawonjezera chakudya chamagulu, ndi glucose, womwe umalowa m'magazi, umakwiyitsa kupanga insulin. Zotsatira zake ndi kuchuluka kwa njala, komwe kumayambitsa kudya kwambiri, zokhwasula-khwasula, kulemera.

Malamulo akuluakulu azakudya zopanda shuga ndizofunikira kuthamangitsa kagayidwe, kuchepetsa kudya kalori tsiku ndi tsiku, komanso kuchepetsa njala. Zotsatira zonsezi zimakuthandizani kuti muchepetse thupi.

Chakudya chanzeru: Zakudya 7 zomwe zili ndi ubongo

Zakudya zilizonse zopanda shuga (komanso njira zonse zochepetsera thupi ndizomwezo) zimangotanthauza kuti kwakanthawi ubongo wanu udzadwala chifukwa chosowa michere. Chifukwa chake, poyandikira kudya ndi malingaliro, muyenera kusamalira kuti malingaliro awa, makamaka, ali! Ubongo wa munthu ulidi lanzeru mwakutanthauzira, chifukwa zakudya zopatsa thanzi ndizofunikira kwambiri pantchito yake, zomwe zimangokongoletsa zakudya zamagulu olondola.

Njere yonse - imapereka ubongo ndi "kusewera kwakutali" mphamvu chifukwa cha glucose yomwe ili m'matcheni a carbohydrate aatali.

Ma Walnuts - ali ndi ayodini, kuchepa kwake komwe kumachepetsa kwambiri magwiridwe antchito, komanso Vitamini E, yemwe amalepheretsa maselo aubongo ndi mitsempha kuti asafe msanga.

Mitundu yamafuta am'madzi am'nyanja - imakhala ndi omega-3 mafuta acids kwambiri kuti mukhalebe ndikuyenda bwino kwa ubongo.

Broccoli - ili ndi vitamini K, yofunikira kuti ikhalebe ndi ntchito zapamwamba za ubongo (kukumbukira, chidwi, kumvetsetsa, kuzindikira, kuyankhula, psychomotor).

Blueberries - Kafukufuku wasonyeza kuti zipatso zokoma izi ziyenera kuphatikizidwa muzakudya zabwino, chifukwa ali ndi kuthekera kochepetsera chiopsezo cha kukumbukira kwakanthawi kochepa.

Sage - zitsamba zatsopano ndi zouma za zipatso zokometsera izi zimakhala ndimafuta ofunikira, omwe amatha kusintha malingaliro ndikutsimikizira asayansi.

Tomato - chakudya cha phwetekere sichimangothandiza kuchepetsa kunenepa, komanso chimachepetsa kuchuluka kwa ma beta-amyloids owopsa bongo, omwe amayambitsa matenda a Alzheimer's ndi Parkinson.

Malangizo Othandiza a shuga Opanda Pang'onopang'ono

Ndikofunikira kukonzekera panthawiyi, osati kungochotsa zinthu zovulaza mufiriji, komanso kudzipatula kuti lingaliro loti sabata yoyamba idya izikhala yovuta kwambiri. Atha kuwoneka otopa komanso kugona, kuchepera kwa ntchito. Komabe, masiku 7-10 nthawi zambiri amakhala okwanira kuti azolowere ndi kulowa muzolowera zakudya.

Zakudya siziyenera kudumphidwa, chifukwa izi zimachepetsa kagayidwe kazakudya ndipo zimayambitsa kudya kwambiri panthawi yotsatira yoyamwa chakudya.

Kwa iwo omwe akufuna kuchepa thupi, kumwa moyenera ndikofunikira kwambiri. 1.5-2 malita amadzi patsiku ndizofunikira kwa munthu wamkulu yemwe amatsatira zakudya, chifukwa chake muyenera kukhala ndi madzi oyera opanda mafuta.

Kugona mokwanira komanso mokwanira kumathandizira kuti mafuta ayake mofulumira. Thupi limafunikira kupatsidwa mwayi kuti uchiritse, ndipo izi zimachitika m'maloto. Ngati alibe kupuma mokwanira kuti abwezeretse zinthu zofunika, dongosolo la endocrine limayamba kupanga mahomoni opsinjika, omwe amadziwika chifukwa cha kuthekera kwake poletsa kuthana ndi mafuta. Chifukwa chake, kukhazikitsidwa kwa kupumula kwa usiku wonse ndipo, ngati kuli kotheka, kupewa zovuta zamavuto kumakhalabe ndi zakudya zoyenera komanso masewera olimbitsa thupi.

Masana, muyenera kukonzekera chakudya 5-6 chokhala ndi nthawi yofanana. Chifukwa chake, iwo omwe amagwira ntchito muofesi ayenera kusungira ndalama kuti azigwiritsa ntchito zakudya komanso kukhala wofunitsitsa kutsatira izi ngakhale zitakhala zovuta.

Ngati simukufuna maswiti okha, komanso ufa, wokazinga ndi wamafuta, ndipo m'malo mwake onjezerani zamasamba ndi zipatso, ndiye kuti chakudya chakecho chidzakulirakonso, kuwonjezera apo, ntchito yamatumbo iyenda bwino ndikuwoneka bwino m'thupi.

Zakudya zopanda anzeru zopanda shuga - yambiraninso chitetezo chamthupi lanu!

"Smart Sugar-Free Zakudya" ndi mawonekedwe aku America a Annie Alexander. Adanenanso nkhawa zake zokhudzana ndi kuchuluka kwa shuga zomwe anthu amakono amamwa komanso malingaliro omwe angapangire zomwe zingachitike mbuku lomweli. Wolemba "zakudya zopanda shuga zopanda shuga" akuti pogwiritsa ntchito upangiri wake ndikupewa zakudya zokhala ndi shuga komanso masamba obisika, mutha kutaya pafupifupi 8 kg pamwezi!

Annie Alexander amapereka zowerengeka zowona - lero Waku America wamba amadya shuga wosachepera 60 kg pachaka, ndipo gawo limodzi mwa magawo atatu a phirili ndi la sopo, misuzi yophika ndi zakumwa za khofi zochokera kumaukadaulo apadera. Kukhala ndi lingaliro pamalingaliro azakudya za anthu aku Russia amakono omwe amapeza anzawo aku America zokhudzana ndi kugwiritsa ntchito chakudya mwachangu, zakudya zosavuta ndi mitundu yonse yazakudya, titha kuvomereza kuti chiwerengero chachikuluchi sichiri kutali kwambiri ndi zenizeni zathu.

Chakudya chopanda shuga chopanda shuga chikusonyeza kuti mumazindikira kuti chakudya chilichonse chogwiritsidwa ntchito mwaukadaulo, chotsukidwa chomwe chimakhala ndi shuga wowonjezera, kapena makina amtundu wazopangidwazo amasinthidwa kotero kuti zopatsa mphamvu za calorie zimakulirakulira kwambiri ndipo glucose womasulidwa amalowa mofulumira m'magazi, ndikupangitsa kuchuluka kwa insulin. Izi zimadzetsa njala yoyamba. Ichi ndichifukwa chake zakudya zophatikiza ndi shuga komanso zopangidwa mwaluso ndizowopsa: zimakupangitsani kudya zambiri!

Zakudya zabwino popanda shuga

Panthawi yomwe akukana maswiti, thupi liyenera kupeza zokwanira zonse za chakudya kuchokera ku chakudya, kuti zovuta zosakhalitsa zisasanduke vuto laumoyo. Zololedwa zimaphatikizapo mndandanda waukulu wamasamba, zipatso, zipatso, nyama ndi nsomba, chimanga, mitundu ina ya mkate ndi mkaka.
Kuyambira masamba omwe mumatha kudya:

Zipatso ndi zipatso panthawi ya chakudya:

Amaloledwa kuphika mbale kuchokera ku mitundu ya nyama ndi nsomba:

Zinthu zophika mkate zimaloledwa patebulopo, ngati zakonzedwa kuchokera ku rye, oat, filakisi, ufa wa buckwheat.
Zinthu zamkaka zomwe zimakhala ndi mafuta ochepa, popanda zotsekemera ndi ma toppings zimaloledwa.

Pulogalamu Yama Smart: Malamulo Agolide

Pozindikira kuti kudya zakudya zabwino ndizomwe mumafunikira kuti muchepetse kunenepa, kukhala ndi mphamvu zokwanira komanso kupitiliza kusangalala ndi moyo, musaiwale kuti kupanga zakudya zoyenera mosakayikira kumathandizira. Koma chakudya chamagulu anzeru chimabweretsa phindu lalikulu pamlingo ndi thanzi, ngati chikugwirizana ndi moyo wanzeru.

Pulumuka sabata yoyamba

Sabata yoyamba ya zakudya nthawi zonse imakhala yovuta. Chakudya chanzeru chimakhala chosiyanasiyana pakapita nthawi, chifukwa chake, kutenga mtunda wautali, khalani okonzekera kuti pachiyambi mudzakhala otopa komanso oopsa. Komabe, masiku asanu ndi awiri oyamba, thupi, monga lamulo, ndilokwanira kuzolowera nyengo zatsopano. Kuphatikiza apo, pofika kumapeto kwa sabata lachiwiri mudzayembekezera zotsatira zolemetsa zoyambirira, ndipo izi ndizomwe zimakulimbikitsani!

Osadumpha chakudya

Mwa kudya pafupipafupi, simukuchepetsa thupi: kudumpha chakudya cham'mawa pafupifupi nthawi zonse kumakhala kudya kwambiri! Mwina kuchuluka kwa zopatsa mphamvu pamenepa kudzakhala komweko, koma thupi, lomwe limasowa mphamvu koyamba, kenaka nkuliyimilira kumaso, lidzakumana ndi mavuto. Chinsinsi cha kagayidwe kokhala ndi kupezeka bwino kumakhala chakudya chofanana, kotero opatsa zakudya amalimbikitsa kudya pafupipafupi (kangapo patsiku), koma m'malo ochepa.

Tengani madzi nanu

Zowonadi, kafukufuku wasayansi akuwonetsa kuti sianthu onse omwe amafuna malita angapo amadzi kuti akhale ndi moyo wabwinobwino, anthu ambiri amawononga ndalama zochepa popanda mavuto. Komabe, izi ndi zowona kwa anthu athanzi labwino kwambiri omwe amakhutira ndi kulemera kwawo, mukakhala kuti mukuchepetsa thupi komanso kusintha momwe mumakhalira (zomwe zimachitika pakudya kwanzeru), mumafunika madzi. Amayang'anira kutentha kwa thupi, amanyamula "zinyalala", imapereka kayendedwe kazinthu zofunika kupangidwanso kwamaselo.

Pewani kupsinjika ndikukhala maso

Kugona mokwanira muzakudya zabwino ndizofunikira kwambiri kuposa menyu athanzi lokha. Kugona mokwanira kokha ndi komwe kumapangitsa ubongo ndi mitsempha mathero kukhala ndi chothandizira kuchira. Kutengeka kwambiri ndi kusowa kupuma kumayambitsa kupangika kwa mahomoni cortisol, omwe amadziwika kuti amatha kuletsa kutentha kwa mafuta.Chifukwa chake, pumani mwakuya, pumulani, gonani pakati pausiku, ndipo - muchepetse thupi!

Zomwe simungadye pazakudya

Zogulitsa zina ziyenera kuchotsedwa pamenyu zawo za tsiku ndi tsiku. Izi ndi:

• maswiti aliwonse
• misuzi yogulidwa, mayonesi ndi ketchup (ali ndi shuga wambiri),
• phukusi laphikidwa
• koloko
• Baa, granola, granola.

Ena molakwika amakhulupirira kuti shuga wa bulauni samavulaza kuposa shuga yoyera, ndikuti amathanso kuudya ngakhale pakudya. Komabe, ndizovulaza ngati m'bale wake "woyera", zimangokhala kuti sizikonzedwa.

Pofuna kuti musamakhale wokonzeka kutaya maswiti, makamaka poyamba, zipatso ziyenera kukhala mufiriji zokhwasula-khwasula: maapulo, mapichesi, ma apricots, plums. Zofunika kugwiritsidwa ntchito ngati zingakhale osavomerezeka popanda kuchita.

Menyu yakuchepetsa thupi: nthawi yayitali komanso dongosolo lazakudya

Kutengera ndi zotsatira zomwe mukuyembekeza, mutha kukhala pachakudya kwa sabata limodzi, masiku 14, ndi miyezi ingapo, ndipo ngati zifika nthawi yoyamba, ndibwino kuti mudzichepetse mpaka pa liwiro la masiku asanu ndi awiri kapena khumi ndi anayi. Njira zazitali zitha kuyesedwa ngati muli nazo zofanana.

Ngakhale kuti menyu adakonza masana, madongosolo awo satenga gawo lapadera, ndipo amatha kusinthidwa.

• kadzutsa: saladi wa zipatso ndi yogurt yopanda mafuta,
• akamwe zoziziritsa kukhosi: oatmeal ndi ma apricots owuma, kapu ya tiyi,
• nkhomaliro: msuzi wamasamba, chidutswa cha nkhuku chokhala ndi burwheat, chidutswa cha mkate wa rye, khofi wakuda,
• akamwe zoziziritsa kukhosi: tchizi chanyumba ndi peyala kapena apulo,
• chakudya chamadzulo: chakudya chamasamba (wopanda mbatata), nsomba yophika, tiyi wobiriwira.

• kadzutsa: omelette wamasamba, saladi wamasamba,
• Zakudya zokhazokha: Zakudya zamasamba, mkate, khofi wakuda,
• nkhomaliro: msuzi wa buckwheat, nyama yamchere yamchere ndi tiyi wabwino,
• akamwe zoziziritsa kukhosi: plums 2-3 kapena ma apricots,
• chakudya chamadzulo: pike yophika ndi masamba, tiyi wokhala ndi zipatso zouma.

Tsiku lachitatu:

• kadzutsa: tchizi chokoleti ndi mtedza wambiri, tiyi,
• akamwe zoziziritsa kukhosi: phala la barele ndi dzira lotentha, khofi wakuda,
• nkhomaliro: msuzi wamasamba, chiwindi chowongoleredwa ndi mphodza, chidutswa cha mkate,
• akamwe zoziziritsa kukhosi: odzola pa oatmeal, mkate,
• chakudya chamadzulo: mpunga wamafuta ndi burashi wowiritsa, masamba saladi.

• kadzutsa: saladi wa zipatso wokometsedwa ndi kefir, tiyi,
• akamwe zoziziritsa kukhosi: mazira ophimbidwa ndi masamba, khofi,
• nkhomaliro: msuzi wa barele, pollock wothinitsidwa ndi pasitala wolimba,
• akamwe zoziziritsa kukhosi: tchizi chanyumba ndi mtedza wowerengeka,
• chakudya chamadzulo: kabichi wokazinga ndi mpunga, lilime la ng'ombe yophika, tiyi wakuda.

• chakudya cham'mawa: curd soufflé, khofi wakuda,
• akamwe zoziziritsa kukhosi: oatmeal ndi zipatso zouma, tiyi,
• nkhomaliro: msuzi wamasamba, phala la mapira ndi ng'ombe ya masamba, tiyi wobiriwira,
• akamwe zoziziritsa kukhosi: mkaka odzola,
• chakudya chamadzulo: biringanya chodzaza ndi nkhuku yokazinga, khofi.

• kadzutsa: 200 ga zipatso, tiyi,
• Zakudya zokhazokha: barele wokhala ndi bowa, tchizi chofufumitsa, tiyi,
• nkhomaliro: msuzi wa buckwheat, masamba otsekemera ndi msuzi wa phwetekere, saladi yamasamba, mkate
• akamwe zoziziritsa kukhosi: tchizi chinyumba ndi zipatso zouma,
• chakudya chamadzulo: ziwopsezo za chiwindi ndi chakudya chamasamba.

• kadzutsa: saladi wa masamba, chidutswa cha mkate, khofi,
• Zakudya zazikuluzizira: mafuta omwera ndi masamba, tiyi,
• nkhomaliro: msuzi wamasamba, makeke a nsomba ndi pea puree, saladi wamasamba,
• akamwe zoziziritsa kukhosi: 200 ga zipatso,
• Chakudya chamadzulo: pollock yofiyidwa, kabichi yoyendera, tiyi.

Nthawi zambiri, zakudya zopanda shuga zimaphatikizidwa ndikukana mchere. Pafupifupi, alibe njala, koma nthawi zina mumatha kugula chakudya chachiwiri - kapu yamkaka yophika mkaka, mkaka kapena kefir.

Mtundu wina wamagulu a chakudyachi umatanthauzanso kuletsa kugwiritsa ntchito ufa: mkate, masikono, masikono a mkate ndi zinthu zina zokhala ndi index yayikulu ya glycemic. Pankhaniyi, kulemera kumachoka kwambiri.

Kuti musinthe menyu watsiku ndi tsiku ndi zinthu zabwino, nthawi zina mumatha kudzinyaditsa ndi ma milkshakes. Chinsinsi cha kukonzekera kwawo ndikosavuta:

• 200 ga tchizi chamafuta ochepa osakanizidwa ndi mafuta osakanizidwa ndi walnuts ochepa,
• onjezani mkaka wa 100 g ndi nthochi imodzi kapena zipatso zilizonse,
• onse osakanizidwa mu blender mpaka yosalala.

Chifukwa mbale akhoza kugawidwa awiri kapena atatu waukulu.

Ubwino ndi kuipa kwa zakudya, kuwunika za kuchepetsa thupi ndi malingaliro a madotolo

Kukana shuga kumakhudza thupi - kumatsukidwa poizoni ndi poizoni. Ngati nthawi imodzimodziyo muchepetse mchere wamchere, izi zimathandizira kuchotsa edema.

Popeza njira iyi yochepetsera thupi imakhudzana ndi kadyedwe koyenera, nditapulumuka sabata yoyamba yovuta, pali kuthekera kwakukulu kosungirako chizolowezi ichi m'moyo wamtsogolo.

Kulinganiza kuchuluka kwa shuga ndi mchere m'thupi kumathandizira kufulumira kwa kagayidwe kazinthu - izi zimakhudzanso chithunzi.

Kukana maswiti atatha masiku 5-7 kumapangitsa kuti khungu lizitsuka komanso kumachepetsa zotupa kumaso ndi thupi. Tsitsi limayamba kukhala lonyezimira komanso losalala.

Ponena za zoperewera, ena kuchepa thupi amati njira yochotsa mafuta imachedwa kwambiri. Koma akatswiri azakudya, m'malo mwake, amati izi ndi zabwino zake, chifukwa kulumpha kwakanenepa sikuthandiza thanzi.

Ndemanga zambiri zomwe zimapezeka pa intaneti, makamaka zili zofunikira - kuchepetsa thupi kumayankhula zenizeni, osati mwachangu kwambiri, kuchepa kwa thupi: mpaka kilogalamu sabata. Poyamba, kumabwera zilonda zakuthwa zamkati, zomwe zimadutsa ngati simukugonjera thupi. Kuletsa kwakudya kwakanthawi kambiri kumakulolani kuti muchepetse thupi ndi 20-30 kilogalamu, koma zotsatira zake zimawonekera m'miyezi ya 6-8. Ndikofunikira kwambiri kutsatira malamulo onse osalolera kukhudzidwa, apo ayi kuyeserera kumatsitsidwa.

Othandizira zakudya zamagulu amatinso zakudya monga njira yabwino komanso yothandiza yochepetsera thupi ndikuyiwala za edema, slag, mafuta amthupi.

Chakudya chomwe chimakhala chifukwa chokana shuga chimawerengedwa kuti ndi chimodzi mwazinthu zabwino kwambiri zopatsa thanzi. Imathandiza osati kuwonda kokha - madokotala amalimbikitsa njirayi kwa anthu omwe ali ndi matenda osokoneza bongo, kapamba ndi matenda am'mimba. Zotsatira za zakudya zopanda maswiti ndizachiritsa kwathunthu kwa thupi, kuchepa kwa kutupa, kuyeretsa thupi la poizoni ndi zinthu zakuperewera, kuchepa thupi pang'onopang'ono. Ngati nthawi yomweyo akukonza chakudya chopanda mchere, zimakhala zosavuta kuti m'mimba ndi matumbo azigwira ntchito yawo. Kwa olimba mtima kwambiri, kukana mchere, shuga ndi ufa kumafunsidwa. Zakudya zamtunduwu ndizovuta kuvomereza, komanso zimathandizanso. Mwambiri, chakudya chopanda zakudya zovulaza sichingapindulitse anthu okhawo, komanso omwe akupita kuchakudya chathanzi komanso moyo wabwino.

Mawonekedwe a kunenepa mopanda shuga

Zakudya zopanda shuga ndi mtundu wofunikira wa zakudya zamafuta ochepa, kuzolowera moyo wopanda maswiti owononga. Cholinga chake ndi kuchepetsa kuchuluka kwa shuga m'magazi komanso kuwonda kwambiri. Chofunika cha njirayi ndikuti kuchuluka kwa chakudya chamafuta omwe amamwetsedwa kumachepetsedwa posankha shuga, zinthu zonse zomwe zimakhalapo, ndi zakudya zina zamagulu omwera omwe ali ndi index yayikulu ya glycemic kuchokera pachakudya. Zotsatira zake, thupi sililandira zopatsa mphamvu "zopanda kanthu", koma zimangodzaza ndi "zolondola" zopatsa mphamvu mochuluka mu kuchuluka kofunikira kuti zitsimikizire kuti ikugwira ntchito.

Zomwe zimachitika tsiku ndi tsiku zamankhwala oterewa zimatsimikiziridwa payekhapayekha, koma ziyenera kukhala m'magawo 50-130 g Simungasiye kwathunthu zakudya zomwe zili ndi zakudya kapena kuchepetsa kumwa kwake kochepa. Njira imeneyi, mwachidziwikire, imathandizira kuchepa kwa thupi, koma zimawonongera kwambiri ziwalo ndi machitidwe. Izi ndichifukwa choti munthu sangachite popanda chakudya, chifukwa zimapereka zinthu zambiri zofunika:

• khalani ndi zolimbitsa zolimbitsa thupi,
• sinthani kukonza njira,
• zimapereka mphamvu ku thupi ndi ubongo.

Tanthauzo la njira yopanda mchereyi ndikungodya kuchuluka kokha komwe kumatha kumatha popanda kusungidwa m'malo osungira mafuta. Pankhaniyi, fructose iyenera kukhala gwero lalikulu la chakudya, komanso zopatsa mphamvu zamagetsi zokhala ndi index yotsika ya glycemic.Ndilo chakudya chamtunduwu chomwe chimathandizira kuchuluka kwa glucose tsiku lonse, kupewa kutuluka kwa insulin, ndikukulolani kuti muchepetse chilakolako chanu ndikuwonetsetsa kuti thupi lanu lili ndi mphamvu zambiri.

Ubwino ndi kuipa kwa zakudya

Kukana shuga woyengedwa m'njira zake zonse kumakhala bwino komanso kumalepheretsa matenda ambiri. Zabwino zopindulitsa zomwe zimapezeka popanda chakudya chopanda shuga ndi izi:

• Kuchepetsa mphamvu ya thupi komanso kupewa kunenepa kwambiri chifukwa chakuti thupi limayamba kuthyola mafuta ake enieni a thupi kuti lipeze mphamvu pazovuta za shuga.
• kuchepetsa chiopsezo chotenga matenda a shuga, matenda am'mimba (matenda a Crohn, vuto la matumbo osavomerezeka, zovuta zamatumbo, etc.),
• Kupititsa patsogolo kwa kagayidwe kachakudya kagayidwe kachakudya kamene kali ndi zotsatira zabwino,
• kuchuluka kwa mphamvu (kumayamba pambuyo pa kuchepa mphamvu kwakanthawi chifukwa cha kusintha kwa zakudya) chifukwa cha "kukonza" kagayidwe, kamene kamatsimikizira m'badwo wa mphamvu zophatikizira kawiri muzinthu zatsopano zopatsa thanzi,
• Kuthetsa tulo m'mawa komwe okondedwa okoma amakonda kuvutika.
• chidwi chachikulu, kukumbukira bwino, kusintha ntchito kwazindikiritso, kuchuluka kwamaganizidwe,
• kuchotsa kwa nkhawa, kukhumudwa, kusakwiya,
• Kuwongolera momwe khungu limapezekera, kupeza maonekedwe abwino a maluwa.

Shuga ndizovulaza chifukwa zimachulukitsa kulemera, zimawononga mano, zimayambitsa chitukuko cha njira zotupa, zomwe kwa zaka zambiri zimakulitsidwa, zimayambitsa kukalamba mwachangu, kuwononga mafupa, etc.

Koma chinthu chosasangalatsa kwambiri ndicho chizolowezi. Kafukufuku mu makoswe adawonetsa kuti kulakalaka kwa maswiti kumakhala kolimba ngati kusuta kwa cocaine. Kuphatikiza apo, zakudya zomwe zimakhala ndi shuga zimagwira m'magongo amtundu wa ubongo omwe amachititsa zikhalidwe, zamphamvu kuposa izi. Zimathandizira kupanga dopamine mu ubongo, womwe umapangitsa kuti pakhale chisangalalo. Ubongo umazolowera ndalama zomwe umapeza ndikuyamba kufunanso zokoma kwambiri. Kulephera kumabweretsa mawonekedwe a mtundu "wakuphwanya". Chifukwa chake, kuli kovuta kusiya izi, koma ndikofunikira kupirira masiku ochepa mpaka bongo utayamba kupanga dopamine palokha. Tsoka ilo, ngakhale masiku ochepawa salola kuti anthu ambiri asiye kudya zakudya zokhala ndi shuga.

Popeza pamwambapa, palibe chomwe chingavulaze kuchokera ku njira yopanda shuga. Pokhapokha pokhapokha kuti zakudya zake zizikhala ndi kuchuluka kwa chakudya choyenera chokhazikitsidwa ndi malamulo a njirayi. Kupanda kutero, zotsatirazi ndizotheka:

• thupi limayamba kumva kupsinjika
• maselo aubongo adzazunzika
• kumakhala njala yosatha,
• chiopsezo cha thrombosis, kuwoneka kwa mapepala m'matimu kungakulire,
• kuchuluka kwa chiwindi, ndulu zimamipira.

Pakutsatira mosamalitsa malingaliro onse othandizira, zovuta ngati izi ndizosatheka. Njirayi ndiyotetezedwa konse, ilibe ma contraindication, komanso limodzi ndi kuchepa thupi, zinthu zoyipa ngati izi ndizosatheka. Njirayi ndiyotetezedwa konse, ilibe contraindication ndipo, limodzi ndi kuchepa thupi, imapereka kuchira kwathunthu komanso kupewa matenda oopsa.

Malamulo a zopatsa thanzi

Kuphatikiza pa kugwiritsidwa ntchito moyenera kwa chakudya chamafuta, kutsatira njira zopanda mchere zochepetsera thupi, muyenera kutsatira malamulo ena ochepa:

1. Sanjani menyu kuti azikhala ndi mapuloteni, fiber ndi mafuta athanzi.
2. Sakani mosamala kapangidwe ka zinthu zogulidwa kuti musamamwe zakumwa za shuga, makamaka masosevu, zokometsera, zakudya zamzitini, zakumwa, ndi zina.
3. Kumwa madzi osachepera 1.5-2 malita a madzi patsiku kudzakulitsa chimbudzi, kufulumizitsa kuchotsedwa kwa zinthu zoyipa ndikuyambitsa kagayidwe.
4. Ngati ndizosatheka kuchita popanda maswiti, mutha kugwiritsa ntchito zotsekemera zachilengedwe zokha - uchi, stevia, zipatso zouma.
5. Pewani zakumwa zoledzeretsa zomwe zimakupangitsani kufuna kudya kwambiri ndipo nthawi zambiri mumakhala ndi zovuta zambiri.
6. Chepetsa zakudya kunja kwa nyumba posinthira nokha zakudya zomwe mumaphika.

Palinso malingaliro pazakusankha kwazomwe mungapangire zakudya zopanda shuga:

Magulu opanda mafuta a shuga ndi fiber:

• masamba, bowa,
• mbewu za fulakesi
• zamkaka zamkaka, mapeyala,
• zipatso
• mbewu zonse za tirigu - chakudya, mpunga, bulauni, oats,
• Zipatso zosatsimikizika - maapulo, maula, zipatso, mavwende, kiwi.

• nyama ya herbivores (nyama ya kalulu, ng'ombe, mwanawankhosa, ndi zina),
• nyama yankhuku
• nsomba, nsomba zam'nyanja,
• mazira
• mkaka ndi mkaka,
• nyemba (kuphatikizapo kuphukira),
• zopangidwa ndi soya.

• mafuta a masamba - azitona, kokonati, fulakesi,
• batala, kirimu,
• mtedza
• mbewu za fulakesi, mpendadzuwa, chia,
• mapeyala.

Zoletsedwa ndizophatikizira zakudya zina zonse, makamaka zomwe zimakhala ndi index yayikulu ya glycemic, kuphatikizapo:

• mbatata
• zovala zophikira zoyera,
• zinthu zogulitsa ndi zotsekemera,
• mitundu yonse ya shuga (beet, nzimbe ndi ena - sizololedwa).

Masamba ayenera kukhala chakudya chopanda shuga. Amadyedwa mu mawonekedwe a saladi, casseroles, stews, timadziti tatsopano, smoothies ndi mbale zina. Zipatso zimayenera kudyedwa pakudya m'mawa kapena masana, okoleretsa yogati kapena kefir. Timadziti timatha kuledzera masamba okha ndi zamkati, okonzedwa palokha musanagwiritse ntchito. Ndikwabwino kukana zipatso chifukwa zilibe fiber, zomwe zimapangitsa kuti glucose ikhale m'thupi mwachangu.

Nyama zam'madzi ndi nyama zopendekera ndizopeza mapuloteni ofunikira omwe amasunga minofu ya minofu ndipo osasungidwa m'misika yamafuta. Muyenera kuphika nyama ndi nsomba zamafuta opanda khungu ndi zotsalira zamafuta.

Zopangira mkaka ndi mkaka wowawasa ziyenera kukhala zachilengedwe zokha komanso ndizochepa mafuta. Saloledwa kugwiritsa ntchito ma curls, ma yoghurts ndi zinthu zina zofananira ndi mafilimu aliwonse.

Chakudya chizikhala chosakanikirana - pang'ono, chakudya 5-6 patsiku. Ndikofunikanso kuwona njira yoledzera. Madzi amodzi amodzi amawerengedwa ndi njira: chifukwa 1 calorie amadyedwa - 1 ml ya madzi.

M'mitundu ina ya zakudya zopanda shuga, chokoleti chaching'ono chimakhala patsamba. Ponena ngati chokoleti ndichotheka ndi zakudya zoterezi, aliyense ayenera kusankha yekha. Ngati cholinga chokana maswiti ndikungochepetsa thupi, ndiye kuti chidutswa cha chokoleti cham'mawa sichingavulaze kwambiri. Koma kusintha kwamasamba ndikufuna kuchira komanso kukonza thupi, muyenera kusiya zakudya zonse zomwe zili ndi sucrose. Ngati mukufuna, mutha kudya chokoleti ndi stevia kapena fructose kuti mupeze zakudya zomwe zimapezeka m'zinthu izi.

Sizitengera nzeru kumwa mavitamini munthawi yopanda shuga. Kuchotsedwa mu zakudya za shuga zomwe mulibe zinthu zopindulitsa sizikhudza kuchuluka kwawo muzakudya konse. Ndizomveka kuwonjezera zovuta za vitamini-mchere muzakudya zanu kokha panthawi yowonjezera ya chimfine kapena ngati sizingatheke kugula masamba ndi zipatso zokwanira.

Momwe mungagonjetsere kulakalaka kwa maswiti

Masiku oyambira kusinthana ndi zakudya zopanda shuga ndizovuta kwambiri. Kwa zaka zambiri, thupi lazolowera kudya zinthu zokhala ndi shuga nthawi zonse, ndiye kuti gawo lokana kuzikwaniritsa, liyenera kukonzanso pamiyeso yatsopano yantchito ndipo, choyambirira, kuwotcha mafuta m'malo mopeza "kuwala" mphamvu kuchokera ku glucose. Nthawiyi idzayendetsedwa ndimatenda owonjezereka, kukwiya, kuwawa. Tiyenera kumvetsetsa kuti "kuphwanya" kumeneku ndikanthawi kochepa ndipo kuyenera kupilira.

Ndikofunikira kudziwa kuti kulakalaka kwa maswiti sikungagonjetsedwe pogwiritsa ntchito zotsekemera. Zinthu izi zimangopanga mkoma wokoma mkamwa, koma sizikhala ndi zogwirizana ndi kayendedwe ka mkati, chifukwa chake sizithandiza kupulumuka “ndikusweka” ndipo sizikhudza kuchotsedwa kwa chizolowezi. Komanso, polandila mosalamulirika, zitha kukhala zovulaza:

• fructose - zipatso zotsekemera zachilengedwe zomwe zimalimbikitsidwa kwa odwala matenda ashuga, koma ngati muyezo umaposa (40 g patsiku) umawonjezera mwayi wamtima wa mtima,
• stevia ndi malo achilengedwe osakhala poizoni omwe amachokera pachomera, amalekeredwa bwino, koma ali ndi kununkhira komwe ambiri samakukonda,
• sorbitol ndiwonso chipatso cha zipatso zachilengedwe zomwe zimagwiritsidwa ntchito ngati chakudya popanga juwisi, zakumwa zozizilitsa kukhosi, chakudya cha ana, koma zopatsa mphamvu 1.5 nthawi zambiri kuposa sucrose, zomwe zimapangitsa kuti ikhale yosayenera kuchepetsa thupi,
• xylitol ndi zotsekemera zachilengedwe kuchokera kumbewu za chimanga ndi thonje, zomwe zimapangidwa pang'onopang'ono popanda kuthana ndi glucose m'magazi, ndipo zochuluka zimakhala ndi zovuta zamankhwala.
• saccharin - omwe amagwiritsidwa ntchito popanga mapiritsi, amaletsedwa m'maiko ena azungu, chifukwa amadziwika kuti ndi a carcinogenic,
• cyclamate - contraindication mu aimpso kulephera, pakati ndi mkaka wa m`mawere,
• aspartame - contraindicated odwala ndi phenylketonuria.

Mwa zotsekemera zonsezi, fructose, stevia ndi xylitol ndizololedwa. Zabwino koposa zonse, kugwiritsa ntchito kwawo kumadzilungamitsa mu maswiti, omwe amasungunuka kwa nthawi yayitali ndikukulolani kuti mukhale ndi kumverera kokoma pakamwa panu kwa nthawi yayitali. Ndi kudya kwawamba kwa zakudya komwe kumakometsedwa ndi zotsekemera (ndi kumeza), palibe zotsatira zina zodziwika bwino za sucrose zomwe zingatheke. Ndikofunikira kugwiritsa ntchito lollipops panthawi yazakudya mukatha kudya, pakalibe kumverera kwanjala, popeza sangathe kuikhutitsa, koma amangopeka zonamizira.

Kupangitsa kuti kuyamwa kusakhale kovuta, ndibwino kuphatikiza chakudya m'zakudya zopanda shuga zomwe zingathandize kuchepetsa mavuto - mapeyala, tchipisi za kokonati, mtedza, mbewu. Komanso Kutsatira ndi malingaliro ena ochepa othandizawa kungathandize kuyendetsa ntchitoyi.:

1. Pakakhala chidwi cha maswiti, muyenera kusokonezedwa ndi maphunziro ena osangalatsa (kusewera, kuwerenga, kupita kokayenda).
2. Ngati chilako sichinasoweke, muyenera kudya apulo, lalanje kapena ochepa mabuliberi, kulabadira kutsekemera kwawo kwachilengedwe, kuti masamba ake azizolowere.
3. Ndikofunikira kulowa mu menyu kuchuluka kwamapuloteni ambiri ndi mafuta, zomwe zimapereka nthawi yayitali, kuchepetsa zofuna zamaswiti.
4. Msuzi wa nyama yofukizirapo umathandiza kulimbana ndi chizolowezi cha shuga - muyenera kuumwa mukafuna kudya kena kake kokoma.
5. Nthawi zambiri "ludzu" la maswiti limawonekera mukamapanikizika, zomwe zimachepetsa mphamvu yolimbana ndi mayesedwe oterowo, ndiye muyenera kuchita yoga kapena kusinkhasinkha kuti muchepetse zovuta zomwe zimabweretsa mukakumana ndi zovuta.

Kusinthana ndi zakudya zopanda shuga kumafuna kuyesetsa kwakukulu. Kuyesera kusiya chikhalidwe cha maswiti sikuchita bwino nthawi zonse. Koma ngati mulimbikira kukwaniritsa cholinga chanu, ndiye kuti zonse zitheka.

Zosintha zachitsanzo

Pali zosankha zambiri zokhala ndi shuga wopanda shuga, zakudya zomwe zimatha kusankhidwa malinga ndi zomwe mumakonda. Ubwino wowonjezereka ndikuti njira iyi yochepetsera thupi sikufuna kuwerengetsa zopatsa mphamvu - ingotsatirani malamulo apamwambawo ndi malingaliro ake pokonzekera menyu. Mwachitsanzo, mutha kugwiritsa ntchito zosankha pansipa.

Malamulo onse

Chakudya chopanda mkate ndi maswiti ndiye yankho lotchuka kwambiri kwa atsikana ndi amayi omwe amatsatira mawonekedwe awo. Tonsefe tinamva kuwirikiza miliyoni kuti shuga ndi ena zotulutsandizofunika kwambiri pakudya, kukhuthalandi glycogen- malo osungira polysaccharidesndi mafuta osavuta a shuga Momwe michere yonse yamagalimotoyamu imapangidwira, imatengeka mosavuta ndikulumidwa.Ndipo zosamvetseka mokwanira, koma chimodzimodzi shuga- gwero lalikulu lamphamvu, maziko a zakudya zama cell ndi ziwalo, ndipo choyambirira - ubongo (mpaka 20% ya mphamvu zonse zomwe zimagwiritsidwa ntchito ndi thupi). Nanga bwanji akatswiri onse azakudya amati ngati mutadya zakudya zamafuta pang'ono, simudzakhala ochepa?

M'malo mwake, kuchepetsa kudya zakudya zamagulu ochulukitsa ndi njira yosavuta kwambiri yotayira mapaundi owonjezera. Mwa kusinthira kuzakudya zama protein, ndikungowonjezera kulimbitsa thupi kwa 2-3 ndikuyenda pafupipafupi, mutha kuchotsa mosavuta makilogalamu 3-5 pasabata. Chilichonse, mwachidziwikire, zimatengera kuchuluka kwa mafuta m'thupi, kutalika, msinkhu, msinkhu kagayidwe, koma njira yotsimikiziridwayo ndi yothandiza kwambiri komanso yokhazikika. Tiyenera kukumbukira kuti zakudya zopanda thanzi lililonse ndizovulaza, chifukwa chake nkofunika kulemeretsa zakudyazo ndi zovuta zamagulu, osayesa ndi thanzi, apo ayi ma kilogalamu omwe atayika akhoza kubwerera mwachangu kwambiri.

Zosiyanasiyana

Njira ya Olga Rat ndikuchepetsa mkate m'zakudya kapena kuisinthitsa ndi mtundu wina, mwachitsanzo, rye, ndi chinangwa, chimanga, buledi wopanda chimanga chokhala ndi zipatso zouma ndi njere, ndi makeke opanda yisiti amaloledwa, pomwe ma croutons ndi yisiti amatha kupanga. Njirayi siyimapereka mwachangu, koma zolemetsa zomwe zidatayika sizibwezedwa.

Zakudya zopanda shuga: zowona zanu

Marita Zakharova, director ndi mayi wa ana amuna awiri, mwana wachiwiri atabadwa mapaundi 15 owonjezera, koma adapezeka kuti ali ndi shuga (magazi ochepa, omwe amatsutsana ndi njala). Kenako adaganiza zosiya shuga ndi gluten kwathunthu kuchokera ku zakudya ndipo akhala akugwirizana ndi zakudya zatsopano kwa miyezi isanu ndi umodzi.

Zokhudza kusintha kwa zakudya

Ndakhala ndikutsatira zakudya kwa nthawi yayitali ndikuyesera kuonda. Pa mimba yachiwiri, adachira ndi 17 kg, ndipo anali atakhala ndi zowonjezera 3 kg, motero ndimafuna kulowa bwino. Ndinkakonda kuchepa thupi, kuphatikizapo kusala kudya. Koma ndinazindikira kuti sindingathe kufa ndi njala. Kumakhala kovuta m'maso mwanga, ndikumva chizungulire, kangapo ndikugwa.

Nthawi inayake ndinawerenga nkhani ya hypoglycemia. Ndinkayerekezera ndi zomwe ndimawona, ndikugula glucometer ndikuyamba kutenga miyezo. Mantha anga adatsimikiziridwa. Ndi hypoglycemia (shuga wotsika wamagazi), muyenera kusamala:

• idyani maola atatu aliwonse
• magawo ang'ono
• Sankhani zakudya zokhala ndi GI yotsika komanso yapakatikati kuti pasapezeke kuchuluka kwa shuga m'magazi.

Nthawi zina ngakhale nditatha maola awiri ndimafuna kudya mosaleza. Nthawi zonse ndimakhala ndi maswiti m'thumba mwanga, chifukwa owopsa kwambiri pa hypoglycemia ndi hypoglycemic coma. Maswiti amathandizira kukweza shuga m'magazi. Ndikuvomereza, poyamba pomwe ndinkafuna kudya ngati izi, popanda chifukwa.

Pazotsatira

Pambuyo pa miyezi isanu ndi umodzi pachakudya ichi, zizindikiro za glucose zidakhala bwino. Sindilinso ndi chilimbikitso chakudya chakuthengo. Ndipo pazonse, mphamvu zambiri. Ndidakali mayi woyamwitsa ndipo sindigona kwambiri, koma nthawi yomweyo ndikugwira ntchito tsiku lonse. M'mbuyomu, adazindikira kuti atatha kudya chakudya chamadzulo adagona kwambiri, tsopano ntchito yake yakula kwambiri.

Ponena za kusowa kwa shuga

Zidali zovuta kwa ine, chifukwa si shuga yekha amene amangophatikizidwa muzakudya, komanso gluten, komwe ndimayankha. Kumayambiriro kwenikweni, ndidatembenukira kwa katswiri wazakudya zothandizanso kupanga zakudya zopatsa thanzi.

Kwa ine, izi sizongopeka, koma zofunika kwambiri. Tsopano kubwerera m'mbuyo sizinachitike. Zakonzedwa:1 nthawi mu 1.

Kwa miyezi 5-2 ndimalolera kuti ndidye china chokoma, mwachitsanzo, ndikapita tsiku lobadwa langa.

Pofuna kukhala ndi chidwi chosafuna kudya maswiti, ndili ndi bokosi la Mochi Sweets, ndimawakonda kwambiri. Ndinagula, zikuwoneka, miyezi iwiri yapitayo, mpaka ndidatsegula.

Ndi zina erythritol ndi shuga ali ndi pafupifupi calorie ndi Gi. Koma moona, ndimagwiritsa ntchito kawirikawiri.

M'chilimwe, ndidapanga ice cream kangapo naye. Komanso, nthawi zina ndimawonjezera 1 tsp. wokondedwa manuka. Chifukwa cha mafuta omwe ali mumtedza, kulumpha m'magazi a magazi sikuchitika.

Mukafuna maswiti, ndimadya zipatso zouma, koma ndi GI yotsika: prunes, plums.

Free Gluten

Ndikuphunzira momwe ndingakhalire wopanda gilateni. Sindikudziwa ngakhale chovuta kwambiri: musamadye shuga kapena mafuta. Shuga ndikulakalaka kwachikhalidwe chokha, sikofunikira kuisintha ndi china chake, koma tirigu ndi rye ndiwo maziko a chakudya changa chakale.

Komabe sizabwino kwambiri kuphika mbale ndi ufa wosiyana. Ndikuyesa. Mkatewo unali wonyansa, motero ndinazolowera kugula masikono osiyanasiyana a buledi. Komanso, osati kale kwambiri, ndinayamba kudya zakudya zopatsa mphamvu: kombucha, sauerkraut, kimchi, yogati yopanga tokha.

About Zogulitsa

Sindimadya zakudya zopakidwa. Ndimaphika chakudya chonse ndekha, makamaka ndimangogula masamba, zipatso, chimanga, nkhuku. Ndimagula china chake m'misika yapaintaneti, china chake pamsika wa Danilovsky, zonunkhira pa iherb.

Tiyi ndiye kufooka kwanga. Nthawi zonse ndimakhala ndi tiyi wobiriwira komanso mitundu yambiri. Kunena zowona, tiyi wanga wokondedwa ndimakumwa a mkaka, omwe enieni a tiyi samamwa, koma sindingakhale popanda iwo, ndimawakonda. Kuphatikiza ndimaphatikizanso zitsamba zosiyanasiyana ku tiyi. Tsopano ndimayesetsa kuyambitsa ma adaptogens m'mawa: eleutherococcus, sagan muzu wa daila.

Makonda omwe Mumakonda: Live product urbeci, Nutbutter nati pastes, Di & Di roll rolls, Newcacao chokoleti chokoleti, AJ kamtengo kamkuwa, Le Bon Gout pastes ndi riets, Wedderspoon Organic manuka uchi, Nutiva Organic coconut mafuta, Mistral mbewu, Garnetz ufa ndi Mafuta mfumu, Frontier ndi zonunkhira Sonnentor

About Mfundo za Zakudya

Mfundo yanga yayikulu ndi chakudya chabwino. Sindikonda pamene zosakaniza zambiri zimasakanizidwa, ndipo m'njira zambiri ndimasunga mfundo zakudya zopatsa thanzi. Popanda kutentheka.

Ndimakhala ndi chidwi ndi zinthu za ziweto, choncho, monga mkaka, ndimabwera ndi anzanga omwe adatsegula famu yawo. Ndikudziwa kuti alibe maantibayotiki, ndipo anyamata (vegans iwowo) ndi nyama zodabwitsa. Chifukwa chake ndikutsimikiza kuti ndimadya tchizi cha kanyumba kuchokera ku ng'ombe "yokondwa".

Ndimayesetsa kudya zipatso nyengo, ngakhale tsopano zonse zasakanikirana. Koma, komabe, kugwa, mwa lingaliro langa, nyengo yamapopa, ma tangerine, feijoa, makangaza. Apa ndikudya.

Ndimagula zipatso ndi ndiwo zamasamba ku Danilovsky Market kuchokera kwa Aunt Nina, omwe ndakhala ndikumudziwa kwanthawi yayitali, kuti sindikukumbukira kuchuluka kwake. Ndimagulanso zipatso zouma ndi mtedza kuchokera ku Uzbek. Makasitomala okhazikika amapatsidwa mitengo yapadera. Ndimagulanso kwambiri. Chifukwa chake amandikonda kumeneko.

Za madzi

Ndimamwa 1.5 malita amadzi patsiku, ndimamwa zochulukirapo. Ndimayitanitsa madzi m'malo ozizira a BioVita ndipo ndimakonda kwambiri madzi a Mivela Mg.

Sindichita masewera, koma tsiku lililonse ndimachita osachepera masewera:

• bala (yoimirira mphindi 4),
• maofupi owerengeka mphindi zisanu ndi ziwiri,
• kuchokera ku yoga, osachepera Suryu-Namaskar.

Ndimayenda makilomita 10 kangapo pa sabata. Ndimasambira 2 km kamodzi pa sabata.

Ndikukhulupirira kuti kusunaku kumathandiza kuthana ndi kudya kwambiri. M'mbuyomu, nditakhala ndi njala, ndidatenga chingwe cholumpha ndikudumphira kwa mphindi 1-2, chilakolako chija chitatha.

Pazakudya za banja

Ichi ndiye chinthu chovuta kwambiri - aliyense ayenera kuphika payokha. Kwa mwana wam'ng'ono (chaka chimodzi ndi theka) sitimapereka lokoma konse. Tsoka ilo, anthu abwino adabzala kale mkuluyo pa shuga, ndiye kuti tili ndi malire ndi iye - maswiti atatu patsiku (izi zitha kukhala mararmade, kuyanika, maswiti).

Ana makamaka amadya malinga ndi mtundu wa zakudyazi wa Soviet (supu ya nyama ya mpweya kapena Zakudyazi, nkhata za nyama, zomangira, tchizi ndi tchizi, ndi zina zambiri).

Chakudya cham'mawa, ndimaphika granola ndi zipatso zouma ndi mtedza popanda kuwonjezera shuga kamodzi pamwezi, zimapezeka pafupifupi 1-1,5 kg. Izi, zachidziwikire, si phokoso lomwe ana amakonda kwambiri, koma njira yothandiza kwa iwo.

Amuna anga nthawi zambiri amadya chilichonse, kuphatikiza McDonalds, kotero malire anga onse amawoneka ngati "zopindika".

Za kuphika

Kuphika ndi ululu wanga waukulu. Ndimakonda kuphika ma pie, ma cookie, koma tsopano sindimakonda kutero, chifukwa Nthawi zonse ndimayesetsa kulawa m'njira, ndipo zimandivuta kukana. Koma kwa Chaka Chatsopano, inde, tidzapanga makeke, ndipo ngakhale, mwina, ndidzadya zinthu zingapo.

Tsiku 1

• 10:10 kanyumba tchizi (200 g) + 2 tbsp.kirimu wowawasa (30%) + ginseng tiyi,
• 13:20 saladi ndi halumi (phwetekere, nkhaka, masamba a iceberg, kuvala tsabola + wovala ginger) + yokazinga halumi tchizi 300 g + mkaka oolong tiyi,
• 16:30 1 tiyi wamasamba + a zitsamba,
• 19:30 chisakanizo cha mtedza (cashew, mkungudza, matumba, hazelnuts, walnuts) 50 g + kombucha (250ml),
• 21:00 omelet kuchokera ku mazira awiri ndi tchizi + tiyi ya zitsamba.

Tsiku 2

• 10:10 karoti wokazinga ndi belu tsabola ndi urbec kuchokera pa apricot kernel (150 g) + ginseng tiyi,
• 14:10 kolifulawa ndi tchizi (250 g) + 1 supuni sauerkraut + supuni 1 Kaloti waku Korea + mkaka wa mkaka wopaka tiyi,
• 17:10 Quinoa wokhala ndi bowa wa oyster ndi tomato (300 g) + tiyi wa Ivan
• 18:10 mango + 2 tsp flax urbec + kombucha (250 ml),
• 20:10 masamba ophika (300 g) + tiyi wa chamomile.

Tsiku 3

Hafu ya tsiku. Tsiku pa seramu. Ola lililonse mpaka madzulo ndimamwa kapu ya Whey, tiyi ya zitsamba ndi tiyi wamatcha.

• 20:00 tambala wokhala ndi biringanya wowotcha (350 g) + kombucha,
• 21:00 kokonati ndikudula ndi mbewu za chia + dziko raspberries (100 g).

Tsiku 4

• 10:15 inasenda mazira kuchokera ku mazira awiri + tiyi ya matcha,
• 14:20 kusakaniza kwa saladi (radicchio, chimanga, frize) + avocado + phwetekere + nkhaka + nkhuku yokazinga + 1 tbsp. mafuta a mkungudza (350 g),
• 17:20 1 maula wowawasa wowawasa, ma tangerin atatu ang'onoang'ono, dzanja la cashew + tiyi mkaka wopaka tiyi,
• 18:20 pakora 7 ma PC. (Ufa wa anapira ndi tomato ndi kabichi ya Beijing) + kombucha 250 ml,
• 20:20 chanterelles wokazinga ndi anyezi wofiyira + timbewu tating'ono (300 g).

Tsiku 5

• 10:15 cheesecakes (200 g) ndi 2 tbsp. 30% kirimu wowawasa + matcha tiyi,
• 14:20 vinaigrette ndi sauerkraut ndi nyemba (280 g) + Ivan tiyi
• 17:20 adasilira mpunga mu dzungu koma 300 g,
• 19 20od pansi pa marinade 350 g + kombucha,
• 21:20 3 buledi wa fulakesi ndi bakha wowotcha.

Tsiku 6

• 10:16 2 mazira awiri owiritsa ndi nandolo wobiriwira + matcha tiyi,
• 14:15 msuzi wa dzungu
• 17:10 3 Mkate wamchere ndi brie, nkhaka ndi tomato owumitsidwa ndi dzuwa.
• 19:10 mpunga wamtchire ndi zipatso zouma pamatumbo (300 g),
• 21:20 feijoa 3 ma PC. + tiyi wa chamomile.

Tsiku 7

• 10:10 smoothie wobiriwira (sipinachi + avocado + nkhaka + Persimmon + kombucha) 350 ml,
• 14:15 msuzi wokhala ndi masamba a nkhuku (400 ml),
• Mat 17:10 3 mkate wonyezimira wa sinamoni wokhala ndi sinamoni,
• 19:10 dzungu lokhika ndi quinoa (300 g),
• 21:20 tiyi wa timbewu tonunkhira + ma 2 ma PC a prunes + 2 ma PC a ma apricots owuma. Wolemba econet.ru

Komanso ndizosangalatsa: Momwe mungasankhire zipatso zouma

14 tirigu wothandiza, amene si aliyense akudziwa

Mfundo zachikhalidwe

Zinkawoneka kuti mfundo ya kadyedwe imatha kuwululidwa mu dzina lake, koma sichoncho ayi. Chakudyacho sichimapatula shuga ndi zinthu zonse zomwe zimakhalamo - maswiti, makeke, zakumwa, mowa (zakumwa), sosi ndi ena.

Kodi chifukwa chiyani shuga imathandizira kuti munthu akhale wonenepa? Chowonadi ndi chakuti amathandizira kudya, ndiye kuti, amachepetsa thupi ndi mphamvu, koma amatengeka msanga, makamaka m'mafuta amafuta. Zakudya zomanga thupi zovuta, m'malo mwake, zimakumbidwa kwa nthawi yayitali ndi thupi ndikupatsa kumverera kwadzuwa.

Kupatula zakudya zopatsa mphamvu, munthu samangotukula thupi lake, komanso amasinthira ku chakudya chopatsa thanzi.

Chakudyacho sichimapatula zinthu monga izi:

• shuga
• chokoleti
• zakumwa zozizilitsa kukhosi za kaboni
• madzi
• zakumwa
• zakumwa zoledzeretsa zochepa
• kuphika,
• kupanikizana
• wokometsedwa mkaka
• ma yogurts okoma.

Kuti muchepetse kuthamanga thupi, muyenera kusiyanitsa zakudya zamafuta kuchokera kumenyu. Kuwasankha ndikosavuta - ndi glycemic index (GI).

Lingaliro ili tidzakambirana mwatsatanetsatane pansipa.

Kufunika kwa GI pa Kuchepetsa Thupi

GI imawonetsa kuwonongeka kwa chakudya chamagulu omwe amalandila m'thupi atatha kugwiritsa ntchito chinthu. Kutsikira kwakeko, shuga wochepa m'zakudya.

Zakudya zopanda shuga zomwe zimaphatikizidwa ndi kusankha kwa zakudya za GI zimapereka zotsatira zachangu komanso zofunika kwambiri. M'milungu iwiri yokha, mutha kutaya ma kilogalamu asanu ndi awiri. Nthawi yomweyo, chakudya chosankhidwa bwino chimalepheretsa matenda a shuga.

Ndikofunikira kudya zakudya zokhala ndi GI yotsika, nthawi zina amaloledwa kuthandizira zakudyazo ndi chakudya ndi zisonyezo zapakati, koma osapitirira katatu pa sabata.

Kuchulukitsa kwa GI:

1. 0 - 50 PIECES - otsika,
2. 50 - 69 PIECES - wapakatikati,
3. zoposa 70 PIECES - okwera.

Mbatata zophika ndi kaloti, misuzi ndi pasitala siziyenera kuphatikizidwa kumenyu. Koma musaganize kuti zakudya zopatsa thanzi ndizopatsa thanzi.

Mosiyana ndi izi, mndandanda wazinthu zololedwa m'gulu lililonse ndizokwanira.

Zakudya zopanda shuga

Monga tafotokozera kale, kungochotsa shuga ndi zinthu zokhala ndi shuga m'menyu sikokwanira. Ndikofunikira kusankha zakudya zomwe zimakhala ndi mafuta ochulukirapo, osankha zovuta.

Kuphatikiza apo, muyenera kuganizira zopatsa mphamvu. Izi zikugwira ntchito kwa mtedza ndi mbewu. Amakhala ochepa ma carbohydrate, koma ndiwotchipa kwambiri. Mlingo watsiku ndi tsiku sayenera kupitilira 50 g.

Mtedza umawerengedwa kuti ndiwothandiza pakuchepetsa thupi, chifukwa amachepetsa kumverera kwanjala, ndipo, motero, kuchepetsa gawo la chakudya. M`pofunika kudya mtedza theka la ola pamaso chakudya chachikulu.

Ndikwabwino kudya zipatso zam'mawa zoyambirira kapena zachiwiri, zokometsera ndi kefir kapena yogurt yopanda tanthauzo. Muyenera kuphika mbale musanagwiritse ntchito kuti zipatso ndi zipatso zisataye phindu.

Za zipatso ndi zipatso, mutha kusankha izi:

Zipatso zamtundu wa zipatso ziyenera kutayidwa, chifukwa zimataya ulusi pakukonzekera, ndipo kudya shuga kuyenera kufulumira.

Masamba ayenera kuchuluka mu chakudya. Saladi, mbale zovuta zamkati ndi casseroles zimakonzedwa kwa iwo. Madzi a phwetekere ndi zamkati sizoletsedwa. Ndikwabwino kumwa madzi omwe amapangidwa kunyumba, omwe shuga kapena zina zowonjezera sizinagwiritsidwe ntchito pakusunga.

Kuyambira masamba muyenera kusankha:

1. anyezi
2. phwetekere
3. nkhaka
4. mitundu yonse ya kabichi - broccoli, kolifulawa, yoyera, yofiyira,
5. biringanya
6. mphodza
7. nandolo zatsopano ndi zouma,
8. katsitsumzukwa ndi nyemba za chilli
9. Tsabola wowawa komanso wokoma
10. ndi adyo.

Nyama ndi nsomba ndi gwero lofunikira la mapuloteni omwe thupi limafunikira. Nthawi yomweyo, samayikidwa mu minofu yamafuta. Nyama ndi nsomba zimasankhidwa mitundu yamafuta ochepa. Khungu ndi zotsalira zamafuta zimachotsedwa kwa iwo.

Chisankho choyenera ndicho:

• nkhuku
• zinziri
• nkhuku
• ng'ombe
• nkhuku ndi ng'ombe - chiwindi, lilime, mapapo,
• nsomba
• Pike
• hake
• Pollock

Mkaka kapena mkaka wowotchera mkaka umakhala wosavuta komanso nthawi yomweyo chakudya chamadzulo chamadzulo. Chofunikira kwambiri sikudya zakudya zamkaka zamafuta (kirimu wowawasa, kirimu, thukuta ndi ayran), komanso ma curd omwe amakhala ndi zipatso mafilimu.

Anthu ena sangayerekezere chakudya chawo popanda mkate. About zopangidwa ndi ufa wa tirigu ziyenera kuiwalika. Zabwino - mkate wa rye, makeke ochokera ku oat, buckwheat kapena ufa wa fakisi.

Otsatirawa amaloledwa ku mbewu monga chimanga:

Zipatso zouma zotsatirazi zimatha kuwonjezeredwa ku mbewu monga chimanga - ma prunes, ma apricots owuma ndi nkhuyu.

Za tsiku lililonse

Zosankha zam'mawa (zoyambirira ndi zachiwiri):

• oatmeal ndi mbewu za fulakesi ya pansi ndi mkaka wa kokonati,
• sangweji ya rye mkate ndi avocado, dzira 1 yophika,
• tchizi chokoleti chamchere ndi oat
• saladi wa zipatso ndi yogati.

• mpunga wowiritsa, nsomba zamasamba,
• msuzi wamasamba, gawo la nyama ya kalulu wokhala ndi kaloti
• zovala, masamba,
• nkhuku mu msuzi wake ndi tchizi ndi tomato.

• mtedza wowerengeka, mphesa 1
• kefir ndi zipatso,
• masamba saladi
• kanyumba tchizi casserole.

• nsomba yophika, saladi wamasamba,
• nyemba zophika mu msuzi wa phwetekere, nkhaka,
• saladi zam'madzi
• zoseweretsa ndi Turkey.

Zomwe zakonzedwa muzakudya zazikuluzitha kuphatikiza mwakufuna kwanu, koma mwanjira yoti magwero onse opezeka ma macronutrients amapezeka pa menyu wazakudya zopanda shuga.

• chakudya cham'mawa - oatmeal ndi maapricots owuma,
• nkhomaliro - saladi wa zipatso (apulo, pichesi, mabulosi abulu) ndi yogati,
• nkhomaliro - msuzi wa bowa, chidutswa chovunda cha nyama yamchere, phala lotsekemera, chidutswa cha mkate wa rye,
• Chakudya chamadzulo - tchizi chanyumba ndi chinangwa, 1 peyala,
• chakudya chamadzulo - chakudya chamasamba, nsomba yophika,
• usiku - yogati.

• chakudya cham'mawa - mazira okokoloka, saladi yamasamba,
• nkhomaliro - masamba
• nkhomaliro - msuzi wa nkhuku, chidutswa cha nkhuku yophika ndi pea puree, kagawo ka mkate wa rye,
• tiyi wamasana - zipatso,
• chakudya chamadzulo - nsomba yophika masamba,
• usiku - mkaka wokazinga wowotedwa.

• kadzutsa - barele phala, dzira 1,
• nkhomaliro - kanyumba tchizi, mtedza,
• nkhomaliro - borsch, mphodza ndi msuzi wa phwetekere, chiwindi chowotcha, mkate,
• tiyi wamadzulo - odzola oatmeal, 2 plums,
• chakudya chamadzulo - nyama yowotcha, phwetekere ndi saladi wokoma wa tsabola,
• usiku - mkaka wokazinga wowotedwa.

• chakudya cham'mawa - omelet ndi masamba,
• nkhomaliro - saladi wa zipatso ndi kefir,
• nkhomaliro - msuzi wa nsomba, pasitala, zomangira nyama, saladi wamasamba,
• Chakudya chamadzulo - tchizi chanyumba ndi magawo a zipatso,
• chakudya chamadzulo - kabichi wokazinga ndi mpunga, lilime lophika,
• usiku - mkaka.

• kadzutsa - oatmeal ndi zipatso zouma,
• nkhomaliro - soufflé curd,
• nkhomaliro - nyemba msuzi, nyama yophika yophika ndi mapira, phwetekere watsopano, mkate,
• nkhomaliro - zipatso ndi ndiwo zamasamba
• chakudya chamadzulo - biringanya ndi nkhuku yokazinga,
• usiku - kefir.

• kadzutsa - phala la barele wa pearl ndi bowa, tchizi chofufumitsa,
• nkhomaliro - zipatso
• nkhomaliro - msuzi mkaka, nsomba nsomba mu phwetekere, saladi wa masamba, mkate,
• Chakudya chamadzulo masana ndi zipatso zouma,
• chakudya chamadzulo - chakudya chamasamba chokhala ndi mapiko akudya a nkhuku,
• usiku - yogati.

• chakudya cham'mawa - omelet ndi masamba,
• nkhomaliro - zipatso ndi ndiwo zamasamba, buledi
• nkhomaliro - msuzi wa barele, ngale, nsomba, zipatso za mphodza, masamba
• tiyi wamasana - zipatso,
• chakudya chamadzulo - kabichi wokongoletsedwa ndi mpunga, bere la nkhuku
• usiku - kanyumba tchizi ndi yogati.

Chakudya chotere chopanda shuga, koma ndi chakudya chokwanira chopatsa mphamvu chitha kuwonedwa kwa nthawi yayitali, kubwereza menyu sabata iliyonse kangapo kofunikira kuti mukwaniritse cholinga chomaliza chochepetsa thupi. Ngati angafune, zakudya zotere zimatha kukhala njira ya moyo, ndiye kuti vuto la kunenepa kwambiri lidzatha lokha.

Mitundu ina ya zakudya

Kuphatikizidwa kwa zakudya zopezeka ndi shuga kuzakudya za tsiku ndi tsiku kumalandiridwa kwambiri kwa akatswiri odziwika bwino a zakudya komanso madokotala omwe ali ndi mbiri padziko lonse lapansi. Njira ziwiri za wolemba zapambana kutchuka kwambiri lero - chakudya cha anzeru a Annie Alexander chopanda shuga komanso pulogalamu ya zakudya ya Dr. Peter Gott yopanda ufa ndi zotsekemera.

Zakudya zaulere za shuga

Nthawi zambiri sitiphatikiza kufunikira kwa zomwe timadya zathu za tsiku ndi tsiku zomwe zimawoneka ngati zowonjezera komanso zofunikira monga kukoma ndi mchere. Opanga amawonjezera ndi mbale zopangidwa ndi zinthu zopangidwa kale. Magazi ndi mchere womwe umakhalapo mwachilengedwe mu chakudya chathu. Komabe, ifeyo tokha timakometsa kapena kuwonjezera mchere ku chakudya chomwe chili patebulo.

Pazovuta zina za metabolic, mchere ndi shuga ziyenera kusiyidwa. Kodi zakudya zopanda shuga ndi chiyani? Kodi mapindu ake ndi ati?

Zinthu Zololedwa

Zakudya zopanda mkate zimawoneka ngati zosavuta, koma osati zopanda pake - zidakhalapo mutu kwa chilichonse. Patsiku loyamba mudzamva kuti menyu anali wopanda tanthauzo, chifukwa mumagwiritsidwa ntchito pazinthu zokhutiritsa komanso zodziwika bwino kuyambira ubwana.

Kukhala ndi moyo wopanda zakudya zotsekemera komanso kusamva bwino komanso kufooka, kwinaku kuchepa thupi - muyenera kusinthira kukhala athanzi, lolemera mavitamini kufufuza zinthu, komanso CHIKWANGWANI - masamba, zipatso, mbewu monga chimanga ndi mapuloteni:

• Zopanda mafuta mkaka wowawasa wamafuta, pamakoko omwe shuga kapena m'malo ake sanalembedwe: tchizi chofufumitsa, tchizi wopanda mafuta, kefir, ayran ndi zakumwa zina zomwe amakonda monga yogati,
• Zakudya zamafuta ochepa: nyama yankhumba, ng'ombe, chidutswa cha nkhuku, nkhuku, kalulu, zinziri,
• Nsomba zatsopano komanso nsomba zam'nyanja
• mapuloteni azomera (nyemba, anapiye ndi nyemba zina), komanso bowa,
• makamaka masamba obiriwira: mtundu uliwonse wa kabichi yomwe mungasankhe (kabichi yoyera, kabichi wofiira, kolifulawa, broccoli, ndi zina), nkhaka, letesi, udzu winawake, anyezi wobiriwira, masamba
• Zonunkhira zokhathamira ndi masamba: parsley, katsabola, sipinachi, letesi, cilantro, watercress, arugula, etc.
• zipatso - muyenera kukonda osati zipatso zotsekemera kwambiri, ndizoyenereradi: zipatso za malalanje (maswiti, zipatso za mphesa, malalanje, ma tangerine), kiwi, feijoa, mitundu ya maapulo wowawasa.
• phala: buckwheat, mpunga, oatmeal.

Zakudya Zaulere za Smart Sugar

Katswiri wazakudya zaku America Annie Alexander adafotokoza nkhawa zake pakuwonjezereka kwa kuchuluka kwa shuga ndi zakumwa zomwe zingapangidwe bwino mbukulo, lomwe limatchedwa "Zakudya za Smart popanda shuga." Wolemba uja akuti kukana chakudya ndi shuga komanso masamba obisika, mutha kutaya makilogalamu 8 pamwezi umodzi, ndikupanganso chitetezo chamthupi ndikukulitsa IQ yanu.

Mfundo ndi Malamulo

Zakudya zanzeru zimafunikira kuzindikira kuti chakudya chilichonse chomwe chimakonzedwa m'njira ya mafakitale chimakhala ndi shuga kapena makina ake oboola zimasinthidwa kotero kuti zinthu zam'kalori ziwonjezeke kwambiri, ndipo glucose wobwera msanga umalowetsedwa m'magazi, ndikupangitsa kudumpha mu insulin, ndikutsatiridwa chifukwa cha njala. Ichi ndi chimodzi mwazowopsa za zinthu zopangidwa ndi shuga komanso zopangidwa mwaluso - amakukakamizani kuti mudye kwambiri.

Zakudya zopanda anzeru zopanda shuga ndi njira yodyera yomwe cholinga chake ndi kuchepetsa thupi poonjezera mphamvu yakuganiza mwanzeru posankha chakudya choyenera mulingo woyenera. Nthawi yomweyo, mutha kusankha nokha zinthu zina pamndandanda waukulu. Ubwino wachiwiri ndikusowa kwa nthawi yochepa. Mutha kuzitsatira moyo wanu wonse, kuwongolera kukula kwa magawo ndikugwiritsa ntchito zakudya zabwino zokha kuchokera pamndandanda womwe uli pansipa. Kuphika kuyenera kuchitidwa mwanjira zathanzi: kuwotcha, kuwira, kuwotcha kapena kuphika wopanda mafuta (pa grill), ndi zokhazo zomwe sizingadye zosaphika. Zina zonse ziyenera kudyedwa mwatsopano.

Cholinga cha njira yopanda shuga yochepetsera shuga ndikubwezeretsa thanzi lanu pakudya. Kuledzera kwa chakudya chachilengedwe kumapereka chilimbikitso chake chonse, chomwe sichimaphatikizira kuwoneka kwanjala. Chakudya chosavuta chodzaza ndi mafiyamu am'mera ndi ma pectin, mafuta achilengedwe komanso mapuloteni amtundu wa bioavava amapanga kumva kosatha.

Kuti mupeze zotsatira zazakudya zambiri, wolemba wake Annie Alexander amalimbikitsa kutsatira malamulowa:

1. Kumayambiriro kwa pulogalamu yopanda shuga, muyenera kukonzekera kuoneka ngati kutopa ndi kutopa. Sabata yoyamba ndiyo yovuta kwambiri. Koma patatha masiku 7 thupilo lidzamangidwanso m'malo ena ndipo mawonekedwewo adzaleka.
2. Simungadumphe zakudya, chifukwa izi sizimapangitsa kuti muchepetse kunenepa, koma zimayambitsa kudya kwambiri. Ngakhale kuchuluka kwa zopatsa mphamvu zonse kumakhalabe komweko, thupi limakumana ndi mavuto, chifukwa poyamba limatha mphamvu, kenako nadzaza nawo. Chinsinsi cha metabolism yabwino kwambiri ndi zakudya zofanana, kotero muyenera kudya zakudya kasanu m'magawo ang'onoang'ono.
3. Madzi ayenera kumamwetsa zochuluka. Ndi kuchepa kwa thupi ndi masinthidwe amachitidwe, kufunikira kwa madzi kumawonjezeka kwambiri. Ndi zakudya zopanda shuga zopanda mchere, madzi amapangidwa kuti azilimbitsa kutentha kwa thupi, kuchotsa "zinyalala", kuperekera zinthu zofunika kuti ziwonjezeke maselo.

Ndikofunikanso kuphunzira momwe mungapewere kupsinjika ndikuwunika kugona. Kugona kwa nthawi yayitali m'zakudyazi kumawonedwa ngati kofunikira menyu wathanzi. Kupumula kwathunthu kumapereka zida zokwanira kubwezeretsanso ubongo ndi mathero a mitsempha. Kupsinjika kwamanjenje komanso kusowa tulo kumapangitsa kuti mahomoni ena azikhala otentha kwambiri, omwe amatchinga kutentha kwa mafuta m'thupi. Chifukwa chake, ndizovuta kwambiri kuti muchepetse thupi osagona mokwanira komanso osakhala ndi nkhawa yayikulu yayikulu.

Zosintha zachitsanzo

Zakudya zanzeru zopanda shuga zopanda chakudya zimakhala ndi macronutrients onse oyenera kwa munthu ndipo zimapereka mwayi wopanga malo pokonzekera mndandanda watsiku ndi tsiku. Kuwerengera zopatsa mphamvu sikofunikira, koma muyenera kuyang'ana kuchuluka kwa servings ndi malingaliro anu anu kukula kwawo.

Mndandanda wazakudya zovomerezeka ndi mbale (zokhala ndi mtengo watsiku ndi tsiku) zimaphatikizapo:

• msuzi: masamba msuzi, masamba puree soups ndi kuwonjezera 1 tbsp. l mbatata kapena chimanga pa ntchito iliyonse, msuzi pa nsomba yofooka kapena msuzi wa nyama (2 kawiri pa sabata) - 250 ml,
• nyama yochepa mafuta - 150 g,
• nsomba kapena nsomba zam'madzi - 300 g,
• mkaka, mkaka wowawasa wazakudya zochepa zamafuta - 150 g,
• dzira - 1 pc.,
• dzinthu: Buckwheat, oats, lentils, mpunga wa bulauni, Quinoa - 50 g mu mawonekedwe owuma,
• masamba - 800 g
• zipatso (kupatula nthochi, mphesa) - 300 g,
• zakumwa: zatsopano, tiyi, khofi, madzi opanda mpweya - 2 l,
• mafuta: masamba - 20 ml, batala - 10 g,
• mtedza, mbewu - 30 g,
• buledi: tirigu wathunthu, chinangwa -150 g,
• zokometsera: pastille, zakudya odzola - 50 g, ma cookie owuma - 4 ma PC.

Popeza njirayi imatchedwa kuti nzeru, kuti mugwiritse ntchito mphamvu, muyenera kusankha:

• tirigu wathunthu
• walnuts
• nsomba zam'nyanja,
• broccoli
• mabuluni
• sage
• Tomato

Mukawawonjezera pachakudyacho, muyenera kutsatira zomwe zili tsiku ndi tsiku zogwirizana ndi zinthu.

Chiletso chikuphatikizaponso:

• chakudya chofulumira
• masitolo ogulitsa
• yogurts okonzeka ndi zowonjezera zipatso,
• mankhwala omalizidwa
• zipatso zouma
• Confectionery
• opangidwa mwaluso misuzi, koloko, mphamvu,
• zakudya zina zokhala ndi shuga
• zotsekemera zamankhwala.

Annie Alexander akukupemphani kuti musinthe chakudya chamagulu ndikusintha kadyedwe, muchotse zilakolako zathupi komanso ndimaganizo a maswiti. Kenako ma kilogalamu adzayamba kuchoka, thanzi komanso mawonekedwe adzasintha.

Kodi njira ina yothetsera tiyi wabwino ndi iti?

• Tiyi yobiriwira yopanda mafuta imakhala yabwino ndi zakumwa (nthawi zina mumatha kuwonjezera supuni ya maluwa kapena uchi wa mthethe),
• timadziti tosenda kumene timadzipaka pakati ndi madzi,
• ndimu zopangidwamadzi, mandimu / mandimu, masamba obiriwira a mandimu / masamba a mandimu,
• 1.5-2 malita a zachilengedwe akadali madzi.

Ndani amafunikira zakudya zopanda shuga?

Mafuta oyeretsedwa amayenera kusungunuka; ndi chakudya chomanga thupi chomwe chimapatsa thupi mphamvu m'nthawi yochepa. Zokoma posachedwa zimakwaniritsa njala, zimapereka mphamvu, zomwe, komabe, zimatopa munthawi yochepa yomweyo.

Sucrose amayamba kuphwanya glucose ndi fructose kale chifukwa chokhala ndi malovu, ndipo ntchito yonse imadziwika m'mimba.

Zakudya zaulere za shuga Siziwotchedwa kuti ikulimbikitsidwe kwa aliyense, koma kuchepa kwa kuchuluka kwake pakudya kwa tsiku ndi tsiku sikungokhala kopitilira muyeso.

M'malo mwake, chakudya chotere chomwe shuga sadzakhalakonso chimakhala chovuta kwambiri pakuphatikizika kwake.

Shuga, thupi lathu limazolowera kuyambira pobadwa - mkaka wamawere. Kenako, zipatso ndi uchi, moperewera zakudya zina zopatsa mphamvu zamafuta, zimakhala zachilengedwe. Glucose kwa thupi la munthu ndi chinthu chofunikira chomwe chimakupatsani mwayi wobwezeretsanso mphamvu zanu.

M'matenda ena a chiwindi komanso poyizoni, shuga amaperekedwa kudzera m'mitsempha. Ndiwopatsa chidwi kwambiri. Amatenga nawo mbali pakapangidwe ka sulufule la sulfuric ndi glucuronic acid wofunikira kuti chiwindi chiziwongola.

Kuzindikira ntchito zofunika za shuga, kukhazikika kwake m'magazi sikuyenera kukhala okwera kwambiri, ndipo ma milligram 80-120 mu 100 ml yamagazi amadziwika kuti ndi njira yodziwika bwino.

Ngati shuga amwedwa mopitirira muyeso, kapena ngati thupi, chifukwa cha kusokonekera kwa metabolic, silingathe kupirira kukonzanso kwake, matenda ashuga ndi zotsatira zachilengedwe. Matenda achilengedwe omwe amakhudzana kwambiri ndi kunenepa kwambiri komanso kusintha kwina kwa thanzi. Koma kunenepa kwambiri ndi chifukwa chinanso chosiya kukhonda kwanu maswiti.

Shuga woyengedwa ndi chakudya champhamvu kwambiri, chomwe, mosiyana ndi chochepera, sichimawononga mphamvu pakuyendetsa thupi, ndipo nthawi yomweyo chimayikidwa ndi sentimenti yowonjezera m'chiuno. Chakudya chokhala ndi mashuga ambiri chimafunikira katundu kuchokera ku chiwindi ndi kapamba (amapanga insulin, yomwe imakhudzanso kagayidwe kazachilengedwe).

Chifukwa chake, pamakhala mawu omaliza onena za kuchepetsa kuchepetsa kudya kwa anthu a magulu atatu omwe ali pachiwopsezo:

• wokhala ndi tsogolo kapena shuga
• ndi mawonekedwe osakhazikika komanso munthawi yowonjezera matenda a chiwindi ndi kapamba (mwachitsanzo, kapamba),
• kunenepa kwambiri kapena kukonda kunenepa kwambiri (zomwe nthawi zambiri zimachitika kapena chofunikira cha kufooka kapena kusokonezeka kwa metabolic).

Kupanga kwa zoyipa za shuga mthupi kumafotokozedwa mophweka. Kutuluka kwa shuga m'magazi kumachitika mofulumira ndikangotsekemera. Kugawikana kwa mamolekyulu nthawi sikufunika, kuyamwa kumachitika mofulumira.

Pambuyo pa izi, limagwirira kupanga insulini limayamba, ntchito yake ndikusintha shuga wokwezeka.

Madzi atangotsala pang'ono, thupi silinalandiranso chilichonse kuchokera ku mchere, chifukwa shuga alibe michere, ndipo timamvanso njala.

Komabe, shuga samawotchedwa kwathunthu - kulumikizana kwa shuga ndi insulin nthawi zambiri kumatha ndikupanga glycogen ndi triglycerides. Awa ndi maselo amafuta, mphamvu yosagwira ntchito, yomwe imayikidwa ndi thupi posungira minofu ndi chiwindi.

Pokonza kuchepa thupi, maswiti aliwonse amafunika insulini kuti isasokonezeke, apo ayi thupi lidzawonongeka mosiyanasiyana, monga momwe odwala matenda ashuga amadziwitsidwira.

Nthawi yomweyo, muyenera kuzindikira kuti insulini itakhala yotanganidwa kupanga magazi, njira iliyonse yogawa maselo amafuta imayamba kuchepa.

Chifukwa chake, kuchepa thupi komanso kuwononga maswiti ndi njira ziwiri zokha.

Kodi shuga imakhala yovulaza bwanji?

Kugwiritsa ntchito shuga molakwika kumangokhala osati ndi kilogalamu yowonjezera, chiopsezo chotenga kapamba ndi / kapena matenda a shuga.

Zotsatira za kusakhudzidwa kosakhudzidwa ndi shuga woyengetsa, confectionery, ndi zakumwa za shuga zimawonetsedwa ndi mitundu yambiri yaumoyo. Ena mwa iwo amatchulidwa kwambiri, ena amakamba za iwo mpaka patapita nthawi.

Mndandanda wazotsatira zoyipa za shuga woyengedwa pamthupi, chifukwa chake muyenera kusankha nokha shuga wopanda chakudyamonga:

• kufooka chitetezo chokwanira, kuchepa kukana matenda obwera chifukwa cha mabakiteriya, kusatetezeka kwa matenda oyamba ndi fungus,
• kuperewera kwa michere,
• michere kagayidwe kachakudya,
• kukula kwa kusakwiya, chisangalalo, chisokonezo, kusangalatsa kwa ana,
• kuchuluka kwa neurotransmitter serotonin,
• kuchuluka kwa magazi m'thupi,
• kuchuluka triglycerides.
• lowops capensens lipoproteins,
• kuchepa kwa chromium ndi mkuwa,
• malabsorption a calcium ndi magnesium,
• kuchuluka pazopezeka ma lipoproteins otsika kwambiri,
• Kupanga ndi kulowa m'magazi a zama radicals,
• machitidwe a chifuwa, makamaka khansa ya m'mawere, mazira, matumbo, rectum,
• kuchuluka kwa shuga, ndipo poyankha izi, insulin m'magazi,
• kukhudzika kwa insulin komanso kutsika kwa kulolera kwa glucose, ndi chiopsezo chotsatira matenda a shuga ndi hypoglycemia,
• kuchepa kwa masomphenya
• kuchuluka acidity chakudya
• chilimbikitso cha kusintha kobadwa ndi zaka,
• kuchuluka kwa acidity, kuchuluka kwa caries ndi matenda a periodontal,
• kukulitsa kunenepa,
• prerequisites of the ulcerative colitis ndi kuchuluka kwa zilonda zam'mimba ndi duodenum,
• kuchuluka kwa mphumu wa bronchial,
• chiwopsezo chamiyala yamiyala ndi miyala ya impso,
• chiopsezo chotenga matenda a mtima, mwachitsanzo, matenda a mtima kapena matenda a mtima.
• kuchuluka kwa mitsempha ya varicose,
• chiwopsezo chachikulu cha mafupa,
• kuthekera kwa kuphwanya kapangidwe ka kapangidwe kake ndi mapangidwe a mapuloteni,
• Anachepetsa magwiridwe antchito a ma enzyme.

Masamba ndi amadyera

nyemba6,00,18,557 nandolo zobiriwira5,00,213,873 kabichi1,80,14,727 broccoli3,00,45,228 Brussels imamera4,80,08,043 kolifulawa2,50,35,430 chosungira madzi2,30,11,311 anyezi wobiriwira1,30,04,619 leek2,00,08,233 kaloti1,30,16,932 anapiye19,06,061,0364 nkhaka0,80,12,815 tsabola wobiriwira wokoma1,30,07,226 arugula2,60,72,125 saladi wa iceberg0,90,11,814 udzu winawake0,90,12,112 zukini1,50,23,016 sipinachi2,90,32,022 chipatso cha mphesa0,70,26,529 kiwi1,00,610,348 laimu0,90,13,016 ma tangerine0,80,27,533 pomelo0,60,26,732 feijoa1,01,011,049 maapulo0,40,49,847 mabuluni1,00,08,235 cranberries0,50,06,826 mabuluni1,10,47,644 bowa wabwino watsopano2,21,22,817 mwatsopano shiitake2,20,56,834 bowa wopukutira1,70,71,519

Njira yopanda chakudya

Popeza talandira zotsatira zakumwambazi za kuchepa thupi komanso kusinthanso thupi, anthu ochepa adzafuna kubwerera ku zakudya zawo zam'mbuyomu. Zakudya zilizonse zopanda shuga ndizakudya zomwe zitha kutsatidwa moyo wonse.Ngati kufunika kocheperako kumachepa, kungokulitsa mphamvu zama calorie pakukula kukula kwa ma servings kapena kuyambitsa kalori yambiri, koma zakudya zopatsa thanzi - zipatso zotsekemera, zipatso zouma, chimanga, mapichesi opanda thanzi.

Ngati mukufuna kubwerera okoma ndi ufa ku menyu wanu, muyenera kutero pang'onopang'ono. Apa muyenera kukonzekera kuti thupi, lomwe linasinthira njira yachilengedwe yokumba, silingavomereze zinthu zomwe zakhala "zachilendo" kwa icho. Chifukwa chake, shuga kapena mafuta a ufa ayenera kuyendetsedwa pazigawo zochepa. Koma ndi bwino kusabwereranso ku izi. Kenako thanzi ndi kulemera kwabwino zidzaperekedwa kwa moyo wanu wonse.

Mtedza ndi zipatso zouma

zipatso zouma2,30,668,2286 ma alimondi18,657,716,2645 mbewu za fulakesi18,342,228,9534 chinanazi1,72,217,991

Ndemanga ndi zotsatira za kuchepa thupi

Lera, wazaka 34, Ryazan

Nthawi zonse pakhala dzino lokoma. Ndimatha kukhala tsiku lonse maswiti, masikono, ma muffin ndi maswiti ena. Kulakalaka kunkakulirakulira makamaka mavuto atayamba kapena kupanikizika kumayambira. Izi zinali zoyambitsa kulemera kwambiri, limodzi ndi matenda onse. Ndinawerenga za kuopsa kwa sucrose ndipo ndidaganiza zodzikoka ndekha, kuti ndisachepetse thupi, koma kukonza thanzi. Pokana zakudya zonse zokoma ndi zotupa, adayamba kudya chakudya chokhacho, makamaka masamba ndi nyama. Sindinganene kuti ndinali ndi njala, koma poyamba ndinkafunadi kena kake kokoma, ndinali wokonzeka ngakhale kumadya ndi supuni. Anapirira, akumiza zokhumba izi ndi zipatso zouma ndi mtedza. Pakatha mwezi umodzi, kusokoneza bongo kwatsala pang'ono kutha, koma kuchepa thupi panthawiyi sikugwira. Koma zotsatira za mwezi wachiwiri zidakondweretsa - nthawi yomweyo zidatenga 7 kg. Tsopano sindikufunanso kuganiza za maswiti, makeke ndi zakudya zina zonga izi.

Victor, wa zaka 38, Kemerovo

Mkazi wanga amakonda kuphika, nthawi zonse timakhala ndi fungo labwino m'khitchini ndipo pali (moyenera, chinali) china kuyambira ufa mpaka tiyi. Popita nthawi, abwenzi onse adayamba kunena kuti tikukula ndi malire komanso malire. Ndipo kwenikweni, adayang'ana ife ndi mkazi wake ndipo adachitidwa chipongwe - mwakachetechete komanso mwachilungamo tidapeza ma kilogalamu ambiri. Tinaganiza zochepetsa thupi limodzi, tinayang'ana zambiri pa intaneti. Kwambiri ndinakonda chakudya chopanda shuga, kuwunika komwe sikunangonena zochepetsa thupi, komanso za kuchira ambiri. Kukanidwa ndi maswiti, ma pie, mikate yoyera ndi china chilichonse komwe "imfa yokoma iyi" ili. Mkazi wanga anayamba kuphika zakudya zathanzi zokha. Ndipo ndinamupatsa chidwi ndikumatha kuthamangira m'mawa komanso kuyenda madzulo. Mwachangu, ziwerengero zathu zinayamba kupeza zomwe zinali zogwirizana kale. Zinathandiza kwambiri kuti timathandizana kuchepetsa kunenepa --othandizana wina ndi mnzake, sanalole kuti amasuke. Patha miyezi itatu yachakudya chathu chopanda shuga, monga mwana wachiwiri wayambira. Tsopano sitiganiza ngakhale zobwerera ku moyo wathu wakale.

Anna, wazaka 53, Engels

Nthawi zonse ndimayang'anira kulemera kwanga, nthawi ndi nthawi ndimadya zakudya zochepa zama calorie kuti ndisunge mitengo yovomerezeka. Koma sindinaganizirepo za zomwe ndimadya, chinthu chachikulu chinali kuchepetsa thupi. Ndi ukalamba, thanzi lidayamba kukhala lopanda pake, zovuta zamafuta am'mimba zidawonekera. Dokotala adalangiza kuti ayang'anenso chakudya chake, akana kudya zakudya zopanda pake. Lero, ndakhala ndikutsatira zakudya zanzeru zopanda shuga ndi ufa kwa zoposa chaka tsopano. Ndikufuna kunena kuti mawu awiri awa afupikitsa mndandanda wazinthu zambiri. Kupatula apo, sucrose yobisika ili pafupifupi pachilichonse chomwe makampani athu azakudya amatulutsa. Chifukwa chake ndidasinthira zakudya zopangidwa ndi anthu. Ndimaphika masamba, nyama, nsomba, mkaka. Zimapezeka zokoma komanso nthawi yomweyo zothandiza. Ngakhale kuphika kuli m'zakudya zanga, koma kuchokera ku mpunga, chimanga, ufa wa amaranth, komabe, sindimagwiritsa ntchito molakwika kuti ndisakhale bwino. Kukhala bwino kwasintha kwambiri, mphamvu zawonjezeka, ndipo machitidwe akukwera. Ndikufuna kunena kuti zakudya zopanda shuga ndizofunikira ngakhale kwa iwo omwe safuna kuchepetsa thupi, koma samalani ndi thanzi lawo.

Zinthu zopangidwa ndi nyama

ng'ombe yophika25,816,80,0254 ng'ombe19,71,20,090 kalulu21,08,00,0156 bere la nkhuku23,21,70,0114 filimu yophika Turkey25,01,0—130 zinziri18,217,30,4230

Ndemanga za madotolo ndi akatswiri

Valentin Lebedev, wolemba zakudya, Lipetsk

Zakudya zopanda shuga ziyenera kuthandizidwa mosamala kwambiri. Simungathe kuzitenga ngati zolephera kwathunthu, chifukwa thupi limafunikira chakudya. Kupanda kutero, osati zosasangalatsa zokha, komanso zovuta zowopsa zingachitike. Munthu ayenera kudya moyenerera kuti alandire zovuta zonse za macronutrients zotchulidwa ndi chilengedwe.

Lyudmila Trunova, endocrinologist, Kislovodsk

Shuga woyengedwa ndi chinthu chovulaza chomwe chiyenera kutayidwa posachedwa. Samangopereka ma calories opanda kanthu popanda phindu locheperako, komanso wolimbikitsa kwambiri njira zotupa. Komanso, ndi njira yomwe amakonda kwambiri khansa. Maselo owopsa amakhalapo sucrose. Chifukwa chake, kusiyidwa ndikubwezeretsanso khansa. Tiyenera kumvetsetsa kuti zotsekemera zachilengedwe - ngakhale zomwe zimagwiritsidwa ntchito pazinthu za matenda ashuga, zimathandizanso kuti munthu akhale ndi thupi lolemera. Mwachitsanzo, fructose imanyenga kagayidwe, sikuti imayambitsa kupanga insulin ndi leatiini ya satiety, ndipo siziwachepetsa ma ghostin a njala. Izi zimadzetsa kufooka kwa chitetezo chokwanira komanso kuchuluka kwa chakudya chomwe chimadyedwa. Pali lingaliro limodzi lokha - posankha zakudya, muyenera kutsatira malangizo onse mosamalitsa. Kenako padzakhala zabwino popanda kuvulaza pang'ono.

Nsomba ndi nsomba zam'nyanja

yoyera yoyera18,65,30,0134 seaweed combo8,38,310,077 shrimp22,01,00,097 makeke owiritsa akavalo20,65,6—133 mchere wofiyidwa pang'ono20,610,1—186

Zogulitsa kwathunthu kapena pang'ono

Kuphatikiza apo kuti zakudya zonse zomwe muyenera kudya popanda mkate ndi shuga, muyenera kutsatira malamulo ena:

• Nenani kuti “ayi” ku zinthu zam'zitini, ma pickles, zakudya zosavuta komanso zakudya zazing'ono (zopyapyala, tchipisi, timitengo ta chimanga) zokupatsani kukoma, utoto ndi mchere wambiri
• lekani zakumwa zoledzeretsa, zakumwa zoledzeretsa pang'ono komanso zamagetsi, zimakhala ndi zopatsa mphamvu zambiri, ndipo nthawi zina shuga, kapu ya vinyo wouma - iyi ndiye kuchuluka komwe kungavomerezedwe,
• nthochi zokoma, mavwende, mphesa, ma samu, mango,
• zomwe munganene za pasitala, ma buns, makeke, msuzi ndi timadziti tambiri, chokoleti ndi maswiti - muyenera kuyiwala za izi,
• osamadya semolina ndi phala la tirigu,
• chepetsa kukhalapo kwa yokazinga, kusuta mu zakudya, ndibwino kudya saladi watsopano ndi mafuta a azitona, masamba obiriwira ndi nyama, mu grill kapena uvuni.

Mphesa ndi chimanga

visorous buckwheat porridge3,20,817,190 oatmeal3,24,114,2102 mpunga6,70,778,9344

Zinthu zamkaka

kefir 0%3,00,13,830 yogati yachilengedwe 2%4,32,06,260

Tchizi ndi tchizi tchizi

tchizi ricotta11,013,03,0174 kanyumba tchizi 1.8% (wopanda mafuta)18,01,83,3101

Zinthu zopangidwa ndi nyama

ng'ombe yophika25,816,80,0254 ng'ombe19,71,20,090 kalulu21,08,00,0156 bere la nkhuku23,21,70,0114 filimu yophika Turkey25,01,0—130 zinziri18,217,30,4230

Nsomba ndi nsomba zam'nyanja

yoyera yoyera18,65,30,0134 seaweed combo8,38,310,077 shrimp22,01,00,097 makeke owiritsa akavalo20,65,6—133 mchere wofiyidwa pang'ono20,610,1—186

Zakumwa Zofewa

tiyi wobiriwira0,00,00,0— tiyi wa hibiscus0,30,00,65

* Zambiri ndi za 100 g

Zogulitsa kwathunthu kapena pang'ono

Kuphatikiza apo kuti zakudya zonse zomwe muyenera kudya popanda mkate ndi shuga, muyenera kutsatira malamulo ena:

• Nenani kuti “ayi” ku zinthu zam'zitini, ma pickles, zakudya zosavuta komanso zakudya zazing'ono (zopyapyala, tchipisi, timitengo ta chimanga) zokupatsani kukoma, utoto ndi mchere wambiri
• lekani zakumwa zoledzeretsa, zakumwa zoledzeretsa pang'ono komanso zamagetsi, zimakhala ndi zopatsa mphamvu zambiri, ndipo nthawi zina shuga, kapu ya vinyo wouma - iyi ndiye kuchuluka komwe kungavomerezedwe,
• nthochi zokoma, mavwende, mphesa, ma samu, mango,
• zomwe munganene za pasitala, ma buns, makeke, msuzi ndi timadziti tambiri, chokoleti ndi maswiti - muyenera kuyiwala za izi,
• osamadya semolina ndi phala la tirigu,
• chepetsa kukhalapo kwa yokazinga, kusuta mu zakudya, ndibwino kudya saladi watsopano ndi mafuta a azitona, masamba obiriwira ndi nyama, mu grill kapena uvuni.

Zoletsa Zogulitsa Zapamwamba

Masamba ndi amadyera

Mapuloteni, g	Mafuta, g	Zakudya zomanga thupi, g	Zopatsa mphamvu, kcal
zukini wokazinga	1,1	6,0	6,7	88
zotengera zamzitini	2,4	0,9	1,7	24
mbatata	2,0	0,4	18,1	80
phala zamzitini	1,1	0,1	3,5	20
nyemba zobiriwira	2,0	0,2	3,6	24
zinanazi zamzitini	0,1	0,1	14,0	57
nthochi	1,5	0,2	21,8	95
chivwende	0,6	0,3	7,4	33
tchipisi mbatata	5,5	30,0	53,0	520
caramel popcorn	5,3	8,7	76,1	401
zipatso zokhala ndi mchere	7,3	13,5	62,7	407
Mphesa ndi chimanga
semolina phala	3,0	3,2	15,3	98
tirigu	11,5	1,3	62,0	316
Mafuta ndi Pasitala
ufa wa tirigu	9,2	1,2	74,9	342
Zakudyazi	12,0	3,7	60,1	322
spaghetti	10,4	1,1	71,5	344
bucatini	12,0	1,2	71,0	350
zikondamoyo	6,1	12,3	26,0	233
nsabwe	7,6	2,3	18,7	155
fritters	6,3	7,3	51,4	294
nsabwe	11,9	12,4	29,0	275
Zinthu zophika buledi
buledi	7,5	2,9	50,9	264
bun metropolitan	8,4	2,2	52,8	270
kalach	7,9	0,8	51,6	249
mkate wa pita	8,1	0,7	57,1	274
ma donuts	5,8	3,9	41,9	215
pita	7,4	0,8	49,9	242
buledi	7,5	2,1	46,4	227
Kodi chinsinsi chani chochepetsa thupi pakudya zopanda shuga - pogwiritsa ntchito "Njira 100"? Njira ya "Njira 100", yolepheretsa kudya shuga, imakhala yothandiza kwambiri kuposa chakudya chokhazikika pa index yotsika ya glycemic, koma osati yovuta monga mapulogalamu ambiri ochepera thupi a carb. Ichi ndi chakudya chomwe chingakuthandizeni kuthamangitsa kagayidwe (werengani nkhani yofotokozera momwe mungafulumizire kagayidwe - maupangiri 12 a momwe mungachitire izi), muchepetse thupi, mukhale athanzi komanso thanzi lanu. Mudzataya ma kilogalamu ambiri, koma sikuti amangokhala minofu ya adipose. Gawo limodzi mwa magawo atatu a ma kilogalamu omwe atayika ndi mafuta enieni. China chilichonse ndichomwe chimatchedwa "mafuta abodza", opangidwa ndimadzimadzi ndi poizoni. Kodi kuletsa shuga kumabweretsa bwanji zotsatira zowoneka? Kuchepetsa thupi kudzachitika, choyambirira, chifukwa ndi shuga yomwe imakhala choyambitsa chachikulu cha mapaundi owonjezera. Mwamtheradi chakudya chonse - ngakhale mkate wathunthu, mbatata kapena maapulo - atatha kuyamwa amasintha kukhala shuga, ndikuwonjezera msanga m'magazi. Mwazi wambiri wa glucose umapangitsa kuti kapamba apange kuchuluka kwa insulini. Ndipo chifukwa cha izi, thupi limayamba kudziunjikira mafuta mmalo mwakugwiritsa ntchito ngati mafuta. Lamulo lofunika kwambiri lochepetsera kunenepa mopanda shuga wopanda shuga ndi "Njira 100" Malinga ndi "Njira 100," simuyenera kuchotseratu michere yazakudya zanu. Ndikokwanira kuonetsetsa kuti mlingo wa kilocalories wa tsiku ndi tsiku wotengedwa kuchokera kuzinthu zomwe zimakhala ndi shuga siziposa 100 kcal. Zogulitsa zina zonse zimangokhala ngati "zosapatsidwa" - sizifunikira kuwerengedwa. Nthawi ndi nthawi, mutha kugula chidutswa cha chokoleti kapena kapu yavinyo. Ndikulimbikitsidwa, komabe, kudya ndiwo zamasamba zambiri kupatsa thupi 30% ya fiber patsiku, komanso kuchuluka kwa michere ndi mavitamini. Muyenera kudya zomwe mungafune kuti musamve njala. Werengani pa: Zatsopano! Maphikidwe a zakudya - calcium. Malamulo ena a kuchepetsa thupi kutengera "njira 100" 1. Musanabweretse gawo lina kapena supuni pakamwa panu, ganizirani - kodi muli ndi njala? 2. Ngati mwadya mukatha kudya, ndiye kuti mumadya kwambiri. 3. Masamba "Osagwidwa" (omwe samavulaza chithunzicho) ayenera kukhala osachepera theka la ntchito zanu zilizonse - pokhapokha, mbale yonseyo ili ndi masamba. 4. "Pulogalamu yolowedwa" - gawo liyenera kukhala ndi makadi otalika kapena makadi osaposa 90 ml. 5. Mafuta "osagwirizana" - gawo liyenera kukhala ndi voliyumu yolingana, ngati kapu ya botolo, kapena 30 ml (kuchuluka kwake kungakhale kokulirapo kapena kocheperako poyerekeza ndi kuchuluka kwa mankhwala, koma osapitirira kwakukulu). Onetsetsani kuti mukuwerenga za mafuta monga gawo lofunikira la chakudya. 6. Zakudya zopatsa mphamvu kuchokera ku shuga - Yesetsani kuti musadye zopatsa mphamvu 100 zilizonse zopangidwa ndi shuga mu chakudya chimodzi. Gawani mlingo woyenera tsiku lonse. Pofuna kuti asadutse, wolemba zakudya Jorge Cruz akuwonetsa kusiya ma calorie ochokera ku shuga kumapeto kwa tsiku. Chifukwa chake, kudzakhala kosavuta kuti muzitsatira malire okhazikitsidwa. 7. Khalani ndi chizolowezi chodya brunch (yachiwiri), yomwe siyenera kudyedwa pasanathe masiku 11.00. Chakudya chotsiriza sichikhala mochedwa kuposa 20.00. Njira zana zakudya "Njira 100" imakuthandizani kuti muzisintha zakudya ndi zakudya monga momwe mumakonda. Munthu ayenera kukumbukira kuti zonse zimayenera kukhala ndi "zosaperekedwa" zomwe zalembedwa pansipa. Mbalame - nkhuku, nkhuku, tsekwe, bakha. Mazira - nkhuku, bakha, tsekwe. Nsomba ndi nsomba zam'nyanja - nsomba zamkati, chowuluka, nsapato, nsomba, nsomba, zipatso, nsomba, nsomba. Nyama - nyama yamphongo, nyama yamwana wam'madzi (tendloin, cutlets kapena chops), mwanawankhosa (chops, fries, cutlets), nkhumba (nkhumba ya nkhumba, ham). "Nyama" yamasamba - burger ndi soseji, tofu, soseji. Mutha kudziwa zambiri zokhudzana ndi zakudya za mapuloteni pano: Zakudya za Ducan ndi chakudya chatsopano cha nyenyezi. Biringanya, chard (masamba beets), broccoli, Brussels, anyezi wobiriwira, zukini, chicory, endive (saladi wa chicory), bowa, zukini, kolifulawa ndi kabichi yoyera, artichoke, fennel, chimanga, nkhaka, tsabola, arugula, mpiru, radish , saladi, udzu winawake, malalanje, katsitsumzukwa, sipinachi, nandolo zobiriwira. 3 Zitsamba ndi zonunkhira. Basil, adyo, ginger, coriander (cilantro), timbewu, tsabola, parsley, mchere, anyezi wobiriwira, thyme. Batala, maolivi, mafuta a masamba (coconut, linseed, sesame, avocado, mafuta a walnut). 5 zopangidwa mkaka. Tchizi - gorgonzola, mascarpone, mozzarella, ricotta, soya tchizi, brie, camembert, feta tchizi, tchizi tchizi, parmesan, gouda, cheddar. Zinthu zina zamkaka - yogati yama Greek, mkaka (kuphatikizapo soya, kokonati, almond). Avocado, anyezi, mandimu, tiyi, khofi, mandimu, mayonesi, mpiru, vinyo wosasa, mtedza. msuzi, msuzi wa soya, stevia, madzi otumphuka, mchere ndi madzi a masika. Apa ndi pokhapokha pomwe mutha kuwerenga za njira zabwino kwambiri zakuchepera! Mndandanda wamankhwala wazakudya zopanda shuga - timachepetsa thupi kutengera "njira 100 Chakudya cham'mawa: 1 bun yotsalira ndi batala, khofi wokhala ndi mkaka. Zosakhazikika: kagawo kakang'ono ka tchizi cholimba. Chakudya chamasana: sakanizani makapu awiri a chidutswa chosakanizidwa ndi supuni ziwiri za msuzi wa Kaisara, kuwaza ndi supuni 1 ya tchizi ya Parmesan grated ndi 5 shrimp yokazinga. Kudya: gawo limodzi la turkey, mbale ya tchizi. Chakudya chamadzulo: nyama imodzi yokazinga (yosemedwa m'mbali), makapu awiri a sipinachi, 5 tomato owotcha, msuzi wa vinaigrette wopangidwa kuchokera ku mafuta a azitona ndi viniga. Chakudya cham'mawa: mazira obiriwira omwe ali ndi mazira awiri, kapu yophika ndi ¼, supuni yophika, ½ kapu yophika tchizi, 2 magawo a nyama yankhumba, khofi ndi mkaka. Zosadya: ¼ chikho walnuts. Chakudya chamasana: ½ mutu wa saladi wa masamba ndi magawo awiri a nyama yankhumba, mazira awiri ophika okhwima, nkhaka pakati, msuzi wosenda, supuni ziwiri zophika tchizi komanso supuni ziwiri za msuzi wa tchizi. Zosadya: dzira 1 lowira. Chakudya chamasana: 1 m'mawere a nkhuku yozungulira 1 supuni ya Dijon mpiru ndi supuni 1 ya tsabola, yokazinga supuni 1 ya mafuta. Tumikirani nkhuku ndi saladi wopangidwa ndi masamba 1 sipinachi, theka la paprika wofiira wosadulidwa, supuni ziwiri ziwiri zosenda zobiriwira, ¼ chikho chosankhidwa zukini. Nyengani saladi ndi mafuta a maolivi ndi viniga. Chakudya cham'mawa: 1 bun yotsalira ndi batala, khofi wokhala ndi mkaka. Zosakhazikika: kagawo kakang'ono ka tchizi cholimba. Chakudya chamasana: saladi wa tuna (wopangidwa kuchokera ku 1 tini ya nsomba mu madzi ake, supuni ziwiri za mayonesi ndi supuni 1 ya mandimu), wopatsidwa masamba 2-3 a saladi wachiroma. Chakudya: kagawo ka nyama ya turkey, mbale ya tchizi. Chakudya chamadzulo: 1 filimu ya cod, yophika 1 dzira ndi Parmesan, yokazinga supuni 1 ya mafuta. Tumikirani nsomba ndi mbale yam'mbali - makapu awiri a nyemba zophika zophika, zokometsedwa ndi mchere ndi tsabola. Pafupifupi momwemonso, phatikizani masiku otsatilawa amadya, mwachitsanzo, zakudya zama calories 1000 patsiku. Popeza zakudya zimagwiritsidwa ntchito moyenera, zitha kugwiritsidwa ntchito kwa nthawi yayitali. Mwinanso malamulo apamwambawa atha kukhala chizolowezi chanu moyo. Zakudya zake malinga ndi "njira 100" zimapatsa thupi mavitamini ndi michere yonse yofunikira, chifukwa chake zina zamagetsi othandizira pazakudya ndi mavitamini ena sizofunikira. Sindingakhale opanda tsiku lokoma! 21 Zakudya zanzeru za kuchepetsa thupi: Zakudya zisanu ndi ziwiri zothandiza kwambiri bongo Zakudya zanzeru ndizakudya zopanda shuga zomwe zimakupatsani mwayi wowonetsa kukongola, komanso luso logwira ntchito mosamala posankha zakudya zoyenera moyenera. Kuchepetsa thupi kumayendera limodzi ndi ubongo wabwino, lingaliro lakuti nthawi yakwana yoti musinthe zomwe mumadya sizibweretsa chisoni, koma chidwi. Zakudya zabwino zimapatsa munthu mwayi wosankha mwanzeru pazinthu zambiri. Ndizomveka kuiwala zofunikira za bongo. Pogwira ntchito yapamwamba, amafunikira ayodini - ndikuti amafufuza zakudya zomwe zimapezeka m'zakudya zambiri za Russia. Sizowopsa kuti ma walnuts amatengedwa ngati "chakudya cham'maganizo": ali ndi ayodini m'ndondomeko yofunika ndipo ngakhale akuwoneka ngati ubongo yaying'ono! Poll: Kodi chakudya chanzeru ndi choyenera kwa mkazi wogwira ntchito masiku ano? Inde, ndikukhulupirira kuti kudya mwanzeru kumagwirizana kwathunthu ndi moyo uliwonse. Mwambiri, inde, koma muyenera kugwiritsa ntchito nthawi yambiri posankha zakudya ndi mbale. Ayi, masiku awa ndizosatheka kupeweratu kudya mwachangu komanso zakudya zosavuta. Ndikukhulupirira kuti moyo wasintha, ndipo zakudya zosavuta zokhazokha sizinathe, ndiye kuti sindingatsatire zakudya zotere. Confectionery
kupanikizana	0,3	0,2	63,0	263
ganache	4,9	34,5	52,5	542
kupanikizana	0,3	0,1	56,0	238
marshmowows	0,8	0,0	78,5	304
maswiti	4,3	19,8	67,5	453
meringues	2,6	20,8	60,5	440
makeke	7,5	11,8	74,9	417
keke	3,8	22,6	47,0	397
makeke ophikira	5,8	6,5	71,6	364
pa mtanda	7,9	1,4	50,6	234
mkate wamaphwando	3,9	19,5	45,3	367
keke ya uchi	6,0	29,0	48,9	478
makeke a keke ndi chokoleti	6,8	23,3	49,7	436
chokoleti	5,4	35,3	56,5	544
pichokoleti	7,4	28,8	56,6	504
Zinthu zamkaka
kefir 0%	3,0	0,1	3,8	30
yogati yachilengedwe 2%	4,3	2,0	6,2	60
Tchizi ndi tchizi tchizi
tchizi ricotta	11,0	13,0	3,0	174
kanyumba tchizi 1.8% (wopanda mafuta)	18,0	1,8	3,3	101
Masoseji
soseji yophika matenda a shuga	12,1	22,8	0,0	254
kusuta minced osenda	23,0	17,4	2,7	259
kusuta cervelat soseji	24,0	40,5	0,0	461
masoseji	10,1	31,6	1,9	332
Mowa
mchere yoyera 16%	0,5	0,0	16,0	153
gin ndi tonic	0,0	0,0	6,7	78
mowa	0,3	0,0	4,6	42
champagne	0,2	0,0	5,0	88
Zakumwa Zofewa
tiyi wobiriwira	0,0	0,0	0,0	—
tiyi wa hibiscus	0,3	0,0	0,6	5

* Zambiri ndi za 100 g

Zogulitsa kwathunthu kapena pang'ono

Kuphatikiza apo kuti zakudya zonse zomwe muyenera kudya popanda mkate ndi shuga, muyenera kutsatira malamulo ena:

• Nenani kuti “ayi” ku zinthu zam'zitini, ma pickles, zakudya zosavuta komanso zakudya zazing'ono (zopyapyala, tchipisi, timitengo ta chimanga) zokupatsani kukoma, utoto ndi mchere wambiri
• lekani zakumwa zoledzeretsa, zakumwa zoledzeretsa pang'ono komanso zamagetsi, zimakhala ndi zopatsa mphamvu zambiri, ndipo nthawi zina shuga, kapu ya vinyo wouma - iyi ndiye kuchuluka komwe kungavomerezedwe,
• nthochi zokoma, mavwende, mphesa, ma samu, mango,
• zomwe munganene za pasitala, ma buns, makeke, msuzi ndi timadziti tambiri, chokoleti ndi maswiti - muyenera kuyiwala za izi,
• osamadya semolina ndi phala la tirigu,
• chepetsa kukhalapo kwa yokazinga, kusuta mu zakudya, ndibwino kudya saladi watsopano ndi mafuta a azitona, masamba obiriwira ndi nyama, mu grill kapena uvuni.

Zoletsa Zogulitsa Zapamwamba

Masamba ndi amadyera

Mapuloteni, g	Mafuta, g	Zakudya zomanga thupi, g	Zopatsa mphamvu, kcal
zukini wokazinga	1,1	6,0	6,7	88
zotengera zamzitini	2,4	0,9	1,7	24
mbatata	2,0	0,4	18,1	80
phala zamzitini	1,1	0,1	3,5	20
nyemba zobiriwira	2,0	0,2	3,6	24
zinanazi zamzitini	0,1	0,1	14,0	57
nthochi	1,5	0,2	21,8	95
chivwende	0,6	0,3	7,4	33
tchipisi mbatata	5,5	30,0	53,0	520
caramel popcorn	5,3	8,7	76,1	401
zipatso zokhala ndi mchere	7,3	13,5	62,7	407
Mphesa ndi chimanga
semolina phala	3,0	3,2	15,3	98
tirigu	11,5	1,3	62,0	316
Mafuta ndi Pasitala
ufa wa tirigu	9,2	1,2	74,9	342
Zakudyazi	12,0	3,7	60,1	322
spaghetti	10,4	1,1	71,5	344
bucatini	12,0	1,2	71,0	350
zikondamoyo	6,1	12,3	26,0	233
nsabwe	7,6	2,3	18,7	155
fritters	6,3	7,3	51,4	294
nsabwe	11,9	12,4	29,0	275
Zinthu zophika buledi
buledi	7,5	2,9	50,9	264
bun metropolitan	8,4	2,2	52,8	270
kalach	7,9	0,8	51,6	249
mkate wa pita	8,1	0,7	57,1	274
ma donuts	5,8	3,9	41,9	215
pita	7,4	0,8	49,9	242
buledi	7,5	2,1	46,4	227
Confectionery
kupanikizana	0,3	0,2	63,0	263
ganache	4,9	34,5	52,5	542
kupanikizana	0,3	0,1	56,0	238
marshmowows	0,8	0,0	78,5	304
maswiti	4,3	19,8	67,5	453
meringues	2,6	20,8	60,5	440
makeke	7,5	11,8	74,9	417
keke	3,8	22,6	47,0	397
makeke ophikira	5,8	6,5	71,6	364
pa mtanda	7,9	1,4	50,6	234
mkate wamaphwando	3,9	19,5	45,3	367
keke ya uchi	6,0	29,0	48,9	478
makeke a keke ndi chokoleti	6,8	23,3	49,7	436
chokoleti	5,4	35,3	56,5	544
pichokoleti	7,4	28,8	56,6	504
Zida zoyipa ndi zokometsera
ketchup	1,8	1,0	22,2	93
mayonesi	2,4	67,0	3,9	627
shuga	0,0	0,0	99,7	398
Zinthu zamkaka
wokometsedwa mkaka	7,2	8,5	56,0	320
zonona	2,8	20,0	3,7	205
yogurt chozizwitsa	2,8	2,4	14,5	91
Zinthu zopangidwa ndi nyama
nkhumba	16,0	21,6	0,0	259
nyama yankhumba	23,0	45,0	0,0	500
cutlets	16,6	20,0	11,8	282
Masoseji
soseji yophika matenda a shuga	12,1	22,8	0,0	254
kusuta minced osenda	23,0	17,4	2,7	259
kusuta cervelat soseji	24,0	40,5	0,0	461
masoseji	10,1	31,6	1,9	332
Nsomba ndi nsomba zam'nyanja
roach chowuma	46,4	5,5	0,0	235
mankhwala otentha a pinki	23,2	7,6	0,0	161
squid (mphete zouma)	49,1	1,9	3,0	226
kusuta mackerel	20,7	15,5	—	221
Mafuta ndi Mafuta
batala	0,5	82,5	0,8	748
margarine wowawasa	0,5	82,0	0,0	745
mafuta olimba a confectionery	0,0	99,8	0,0	898
Mowa
mchere yoyera 16%	0,5	0,0	16,0	153
gin ndi tonic	0,0	0,0	6,7	78
mowa	0,3	0,0	4,6	42
champagne	0,2	0,0	5,0	88
Zakumwa Zofewa
chakumwa champhamvu	0,0	0,0	11,3	45

* Zambiri ndi za 100 g

Zosankha zachitsanzo za tsikuli

Chakudya cham'mawa	150 g ya tchizi cha oatmeal kapena tchizi chamafuta ochepa wokhala ndi zipatso zouma kapena zipatso (mabulosi abuluu, rasipiberi, mabulosi abulu).
Chakudya cham'mawa chachiwiri	100 g ya saladi wa zipatso kuchokera ku kiwi ndi maapulo kapena kapu ya mandimu atsopano a lalanje.
Chakudya chamadzulo	saladi wa masamba a nkhaka ndi masamba azomera kapena masamba otentha - broccoli, kaloti, daikon, 200 g ya veal tendloin kapena mwendo wa kalulu wopendedwa.
Tiyi yapamwamba	100 g nyemba kapena nyemba zam'madzi.
Chakudya chamadzulo	200 g fillet ya dorado, nsomba, mullet, mackerel, trout kuchokera ku grill kapena ku uvuni, pa dzungu kapena sipinachi. kapu ya yogati.

Zotsatira ndi ndemanga pa zakudya zopanda ufa ndi zotsekemera

Pali forum yonse yoperekedwa pamutu wazakudya zopanda mkate, komanso ma blogs ambiri amomwe atsikana adayesera kuti asadye maswiti ndi ufa kwa zaka 1-2, ndi zomwe adapereka. Ngati mumawunika ndemanga, zimakhala zabwino, chifukwa palibe amene amayembekeza saladi watsopano kapena masamba obiriwira, nyama, zipatso, nyemba, nsomba zam'madzi kuti apatsenso mphamvu, koma nthawi yomweyo pewani mavuto azaumoyo ngati matenda ashuga, atherosulinosis, chilonda, mwala ndi urolithiasis.

• Valeria, wazaka 20: "... Nthawi zonse anali dzino lokoma. Bomba, maswiti ndi mkate - anali mankhwala anga komanso kufooka. Mavuto nthawi zonse amakhala ndi izi. Koma nditadzikoka, kusiya kudya zakudya zopanda pake, ndikusintha - kusinthasintha kwa thupi langa, ndikuchotsa makilogalamu atatu pasabata. Ndili wokondwa kwambiri ndipo ndimalimbikitsa aliyense kuponyera masikono ndi maswiti m'toti. "
• Eugene, wazaka 38: «…Mkazi nthawi zonse ankawononga makeke. Koma nditafika pa kilo 115, ndazindikira kuti - ndi nthawi yoti ndichitepo kanthu, ndinapatula shuga ndikugulanso zakudya. Ndipo likukwaniritsidwa. M'miyezi isanu ndi umodzi, adatsitsa 23 kg, tsopano sitiphika makeke, koma kuphika nsomba, maapulo ndi kuphika owiritsa kawiri. ”
• Daria, wazaka 30: «…Sindinaganizirepo kuti broccoli, nyama yamchere yophika, tchizi choko ndi tchizi chikhala chosangalatsa kwambiri, ndipo kukonzekera kwawo kudzakhala kosangalatsa, koma anzanga atandiuza, patatha sabata limodzi ndikudya, umawoneka bwino kwambiri, ndidayankha kuti inde, chifukwa ndidadziwa motsimikiza kuti anakana zopatsa mphamvu zopanda kanthu ndipo thanzi langa komanso malingaliro anga zidasintha kwambiri. "

Ndikofunikira kukumbukira!

Chachikulu ndikudzikonda nokha ndikudziwa muyeso - kuti ndikusangalatseni ndi ma saladi, gramu, masamba ndi zipatso, zochepa kwambiri - kuchokera mu uvuni, kuchokera ku grill, boiler owonjezera, osati kuchokera ku microwave kapena poto yokazinga.

Mtengo wazakudya

Mtengo wa zakudya zama protein zopanda michere yambiri umakhala wokwera pang'ono kuposa kudya kuchokera ku chakudya mwachangu kapena masangweji ndi pasitala. Muyenera kudya ma 4-5 pa tsiku, kuphika masamba ndi nyama m'njira “zathanzi” ndikudziika mchere, msuzi ndi mowa. Koma mudzawona kuti curd, turkey fillet, broccoli imakutayirani pafupifupi ma ruble 250 patsiku, chifukwa mudzaphunzira momwe mungadye pang'ono, koma kulondola!

Zakudya zopanda thanzi zopanda shuga: chakudya chopatsa thanzi

Chakudya chopanda shuga sichimangokhala kokha kuwonda msanga, komanso kukhalanso ndi shuga wamagazi ambiri. Musaganize kuti kupatula shuga pokhapokha pazakudya, kulemera ndi kuchuluka kudzayamba kuchepa.

Shuga amalimbikitsa kulemera msanga chifukwa ali ndi glycemic index (GI) yayikulu, yomwe imawonetsa kuchepa kwa shuga m'thupi. Komanso chizindikiro ichi chikuwonetsa kukhalapo kwa glucose muzinthu zina.

Ngati mukufuna kubweretsa thupi ndikukhazikitsa ntchito zonse za thupi, simuyenera kungopatula shuga, komanso zinthu zokhala ndi index yayikulu ya glycemic. Njira yodyetsera chakudya ichi idzafotokozedwera pansipa, mndandanda woyeneranso udzafotokozedwanso, komanso maubwino a GI kuti mugwire ntchito zonse za thupi komanso kulimbana kokwanira ndi kunenepa kwambiri.

Kodi ndizotheka kuchepetsa thupi ngati simukudya shuga

Pali malingaliro kuti chizolowezi chodya zakudya zina, kuphunzitsidwa kapena kuchita zinthu zina chimapangidwa masiku 21. Izi zimagwiranso ntchito pazakudya komanso kuwonda.Ngakhale shuga ndi wofunikira m'thupi (popeza ndi glucose, ndipo ndikofunikira kuti ubongo uzigwira bwino ntchito), kupatula shuga yoyera muzakudya zanu kwanthawi yayitali, muwona opanda mamilimita pa milingo. Izi zikuwonetsedwa ndikuwunika kwa anthu omwe amatsatira zakudya zomwe zili pamwambapa.

Momwe mungakane mkate ndi maswiti

Pali njira zambiri zamomwe mungasiye kugwiritsa ntchito mkate ndi mafuta ena, shuga. Chimodzi mwazinthuzi ndi kupeza zakudya zoletsedwa. Ayenera kudya mokwanira kuti ayambitse kunyansidwa. Mukatha kususuka, simudzafunanso kudya “chipatso choletsedwa”. Zowona, kuwunika pakuwunika kwa akatswiri azakudya, akatswiri azaumoyo, kugwiritsa ntchito njirayi ndi kovuta.

Kupatula apo, chilichonse chimachokera pamutu wamunthu, zokhumba zake. Palibe amene angakukakamizeni kukana izi kapena chakudyacho mpaka mutafuna. Yesetsani kusadyanso shuga muzakudya? Kenako mverani thupi lanu. Mvetsetsani chifukwa chake mukufunikira kuyeseza, pezani njira ina yazakudya zosaloledwa, mwachitsanzo, m'malo mwa shuga ndi uchi. Pambuyo panu kadyedwe kanu kamadzakhala chisangalalo.

Zakudya zopanda ufa ndi zotsekemera

Adapangidwa ndi Dr. Peter Gott wotchuka. Chakudya chopanda mkate ndi maswiti ndikuchepetsa kugwiritsa ntchito "kalori wopanda kanthu", potero kupindula thupi lanu. Zakudya zopatsa thanzi zimapezeka mu chokoleti, makeke, masikono ndi zinthu zina zovulaza. Masiku osakhala ndi chakudya chamagalimoto amatha nthawi yambiri pomwe mapuloteni amawonjezeka kwambiri. Mutha kumwa njira yofunitsitsa kudya kuti mupeze zotsatira zabwino, ngati simungathe kuthana ndi chilakolako cha maswiti.

Malamulo a zakudya

Kuphatikiza pa kupatula zinthu zonse zovulaza, monga zinthu monga makeke, makeke, makeke, zakudya zopanda shuga komanso zopanda ufa, pali malamulo ena. Izi ndi izi:

1. M'malo mwa shuga, mutha kugwiritsa ntchito zotsekemera zina zilizonse. Mwachitsanzo, uchi wachilengedwe kapena zipatso zatsopano.
2. Muyenera kusamala ndi zinthu zomwe sizikugwirizana ndi maswiti: yogati, ketchup ndi msuzi wina. Muli shuga.
3. M'malo mwa pasitala, mutha kugwiritsa ntchito dzungu kapena zukini spaghetti. M'malo mwa mtanda wa lasagna, mwachitsanzo, mutha kuwonjezera zukini zophika ku mbale.
4. Ngati pali contraindication ogwiritsa ntchito gluten (ziwengo), ndiye ndikofunika kuphika mkatewo. Izi zitha kuchitika pogwiritsa ntchito chimanga, mpunga kapena oatmeal.
5. Kusintha mkate ndi makeke ndizosavuta. Mwachitsanzo, pizza yomwe mumakonda ingapangidwe pamaziko a zisoti za bowa kapena chifuwa cha nkhuku.
6. Shuga woyengedwa kapena mitundu yake ndizoletsedwa.

Zakumwa Zopanda shuga

Chakudya chopanda shuga chimachotsa shuga onse muzakudya, ngakhale mu koloko. Mndandanda wa zakumwa zovomerezeka za TOP 5:

• msuzi wa kiranberi
• compote wopanda shuga kuchokera ku zouma zipatso,
• msuzi wa chamomile,
• tiyi aliyense wopanda mafuta
• karoti watsopano kapena mchere wa lalanje.

Zatsopano zimatha kupangidwa kuchokera ku zipatso ndi ndiwo zamasamba zomwe mumakonda. Ziyenera kukhala zosamala, zogulitsa zomwe zimakhala ndi index yayikulu ya glycemic zimakhala ndi shuga wambiri m'mapangidwe awo, chifukwa chomwe mulingo wa insulin m'magazi umakwera. Msuzi wa Chamomile umatha kuthamangitsa kagayidwe, kuleka kulakalaka zakudya zomwe zili ndi shuga ndikuthandizira kuyamwa kwa chakudya (chimbudzi).

Zakudya Zaulele

Izi zimanenedwa kuti "imfa yoyera." Komabe, shuga ndi sucrose, yemwe m'thupi amasinthidwa kukhala glucose ndi fructose, ndipo ndiofunikira kwa anthu ngati magwero a mphamvu. Ngati mukufuna kuchepetsa thupi, muyenera kudya zakudya zopanda mafuta ambiri othamanga.:

Ngati muchepetsani kudya mafuta ochulukirapo, simumva bwino, mumatha kudya tirigu kapena mkate wa rye pakudya cham'mawa kapena chamasana. Mukafuna maswiti, shuga amatha kusinthidwa ndi zinthu zotsatirazi zomwe zingakusangalatseni ndi kukoma kwawo:

• marshmowows
• Maswiti akummawa
• chokoleti chakuda
• pastille
• marmalade.

Pogwiritsa ntchito izi, zomwe zalembedwa pansipa, mutha kutaya makilogalamu awiri pa sabata la zakudya. Ndikofunikira kudya m'magawo ochepa maola awiri aliwonse.Ndikofunikira kumwa pafupifupi 1.5-2 malita a madzi patsiku. Zakudya za mtundu:

Phala lopanda shuga, mkaka wopanda skim, pichesi

Saladi wobiriwira ndi tuna, phwetekere, karoti kapena masamba ena

Soya wowiritsa

Ma Meatbart mu msuzi wa phwetekere, chimanga hammock (polenta)

Phunzirani momwe mungakhalire wathanzi m'masiku 30 ndikupeza ndalama zowonjezera ma ruble 50,000. pamwezi!

Kanema: Masiku 21 popanda maswiti

Nthawi zonse pakhala dzino lokoma kwambiri. Zolemba za mkate, masikono, maswiti ndi mkate - zonsezi zinali mankhwala anga komanso kufooka. Mavuto ophatikizidwa ndi ophika buledi. Koma ndidaganiza zodzikoka ndekha. Anakana zakudya zonse zoletsedwa, asintha momwe mumadyera, ndipo izi ndiye zotsatira zoyambirira. Thupi 3 kg. Wokondwa kwambiri! Ndikulangiza aliyense kuti ataye mpukutuwu ndi maswiti onse.

Mkazi wanga nthawi zonse amapanga makeke. Poyamba zonse zinali kuyenda bwino, koma patapita nthawi ndinayamba kuzindikira kuti ndiyambiranso. Ndipo kenako kulemera kudafika kwa ine - 110 makilogalamu! Ndidasankha kuchitapo kanthu, kupatula zokoma zonse za wokondedwa wanga. Ndipo inde, zinali zoyenera. Kugwetsedwa makilogalamu 6 pamwezi! Palibe gulu limodzi lomwe lingakusangalatseni ngati chiwonetsero chagalasi!

Pambuyo pa kusintha kwa kusintha kwa thupi komanso kusamba kwa thupi, adachira kwambiri, thanzi lake limachepa, monganso azimayi ambiri. Inde, ndipo nthawi imeneyo ndimakonda kudya zophika. Adapitiliza kudya mopanda shuga ndi ufa, adalowa zamasewera ndipo adataya makilogalamu 5 pamwezi! Chithunzi changa chimatha kupereka zovuta kwa atsikana, thupi langa limakhala lolimba kwambiri, nkhope yanga ndi yaying'ono.

Nkhani yotsatira - "Chaka changa chopanda shuga ndi mkate"

Chilimwe chatha (2013), ndikubwera kuchokera kutchuthi, ndinayang'ana zithunzi zanga ndikusambira komanso zowopsa. Ndikadakhala kuti ndimatchera khutu kwambiri, ndikadakhala ndikulabadira kwa nthawi yayitali: zinthu zidakhala zopanda chidwi, mawonekedwe mu kalilole mwanjira ina adasintha kwambiri, ndipo thupi lidayamba kupereka ma sign. Koma kungowoneka kwa mitundu yomweyi posambira kusanduliza. Ndipo kuyika masikelo, kumvetsetsa bwino kunadza - muyenera kusintha kena kake!

Mwambiri, sindinadye mkate kwa zaka pafupifupi 7, ndinasinthitsa shuga ndi fructose nthawi yayitali, koma mitundu yonse ya ma cookie - croissants - chokoleti amapanga gawo langa labwino lazakudya zanga za tsiku ndi tsiku.

Sindinakhalepo pazakudyaNthawi zonse ndimakonda masewera, koma apa ndimayenera kuvomereza kuti tiyenera kuyandikira vutoli m'njira yophatikizika. Pa upangiri wa anzanga, ndaganiza zoyesa Zakudya za Dukan. Malinga ndi kuwerengera patsamba lino, ndinayenera kupirira miyezi isanu ndi itatu m'chigawo chachikulu ndikusintha zotsatira kwakanthawi yayitali. Mu Okutobala 2013, nafuna amaanyi era ne ntandika.

Popeza nkhaniyi siyikunena za Dukan, sindilankhula za zomwe zandichitikira. Ndizangonena kwa omwe sakudziwa, zakudya ndizofunikira kwambiri, ndikofunikira kusiya zinthu zambiri, kuphatikiza kuchokera ku ufa oyera ndi shuga.

Nditangoyamba kuwonetsetsa kuti sindidya shuga, zinapezeka kuti zinali m'zinthu zonse zogulitsa mashelufu! Ngakhale omwe, zikuwoneka ngati, sayenera kukhala pafupi. Ndinafunika kutsatira mosamala zilembozo ndikusintha zina zanga zomwe ndimakonda ndi zina. Ndinakondanso masitolo okhala ndi zinthu za eco, chifukwa zimapezeka kuti ndizisankha chokoleti chopanda chokoleti chopanda shuga komanso zinthu zina zabwino.

Moona, sindingathe kupirira miyezi yonse 8 yokonzekera. Ndidakwanitsa kudzipatula ndekha kwa miyezi 4, ndiye maulendo ataliatali abizinesi adayamba, kulephera kuphika, ndipo ndidayamba kuwononga. Nthawi zina ngakhale mkate!

Koma nthawi iliyonse akabwerera ndikusanthula momwe akumvera. Chifukwa chake, thupi langa limafunikira pafupifupi masiku 7 - 7 kuti lisunthike kuchokera ku "chakudya chambiri" ndipo iyi ndi njira yosasangalatsa, mwina kufananiza ndi kufalikira kwa osokoneza bongo. (shuga ndiwowononga kwambiri, malinga ndi kafukufuku).

Kumverera kofuna kosatha kudya bun, cookie kapena chilichonse komwe kuli shuga ndi ufa, zikuwoneka kuti khungu lililonse m'thupi limafunikira izi.

Chiwonetsero cha masiku 8-9 ndichosangalatsa kwambiri, zikuwoneka kuti chisangalalo chonse chapita ndipo zonse ziliipa (mwina zikufanana ndi zolengedwa zoyipa za Harry Potter dementors :). Ngati ndingathe kulimbana ndi gawo lakuda kwambiri koma osagonja, tsiku lotsatira ndidadzuka m'malo abwino wokonzekera kugwetsa mapiri.

Pambuyo pa "kusweka" komaliza mu Juni, (anali wolungamitsidwa kwathunthu - o, bagels!) Ndinaika pulogalamu pafoni yanga yomwe imawerengera masiku ndi tsiku lililonse momwe zimandivuta kuti ndipite kukayang'ana. Masiku 30, masiku 45, masiku 60 ... pambuyo pake zidakhala zosavuta.

Sindinakhulupirire kuti nditha kupirira 100 ndipo mowona mtima ndinali wokonzeka kupondaponda ngwaziyo chisangalalo. Koma ndidaganiza kuti ndiyenera ndiyese kufikira masiku 180. Ndipo zitatha izi m'masiku 100 zidamasulidwa. Osati mwachangu, koma panthawi ina ndinazindikira kuti ophika mkate sakundivutitsanso!

Inde, nthawi ndi nthawi ndimayang'ana malo ogulitsa maswiti omwe amakhala ndi zinthu zonse zopanda ma gluteni, koma motalikirapo, nthawi zambiri. M'mwezi wapitawu, sindinakhaleko komweko. Mkate womwe amaika patebulopo mu lesitilantiyo sukundivuta konse, ndipo ndimadya burger wopanda mkate, ndikusiyira mbale ... Masiku 168 osaphika ndipo inde, nthawi iyi inali yokwanira kungolimbitsa thupi lokha, komanso ubongo kumoyo watsopano.

Ngakhale ndidasiya kudya kwa a Dukan, ndidasiya zinthu zofunika kwambiri: kukana shuga, tirigu ndi mafuta ochepa muzakudya zomwe ndimadya. Komabe, kulibe mbatata pano, koma uyu ndi mdani wanga 🙂

Mwamwayi, m'nthawi yathu ino pali zakudya za thanzi zokwanira zomwe zitha kusintha zomwe zatchulidwazi. M'malo mwa shuga ndimagwiritsa ntchito stevia, nthawi zina wokondedwa pang'ono (m'mazakudya) komanso amakonda kutsitsi khofi. M'malo mwa ufa woyera - chimanga, buckwheat ndi oat chinangwa. Ngakhale ndidapeza cholowa m'malo mwa m'bale wanga wokondedwa.

Kukana shuga ndi kuphika zosiyanasiyana sikuyenera kupweteketsa "psyche" yanu. "Chimwemwe" chonsechi chitha kusintha mosavuta ndi zipatso zosiyanasiyana. Kudziwa kuchuluka kwama calories omwe ali mu tangerine kapena zipatso zina, simudzasiya.

Ndiye chasintha ndichani chaka chino?

Popanda shuga ndi ufa, ndidayiwaliratu kugona. Inde, uku ndikumverera kovutikira ndi kufunitsitsa kosagona - ayi.

Thupi langa ndilibe matenda. Popeza shuga ndi ufa woyera ndi magwero a "chakudya chofulumira", zimapereka kuthamanga kwa magazi kulowa m'magazi, ndipo mwatsoka, zimathetsa zomwe zimachitika, zomwe zimapatsa mwayi wosaiwalika wa njala yopenga, kugwirana chanza ndi "zinthu zina" zomwe zimakupangitsani inu kufuna kudya pafupifupi mosalekeza.

Phale langa lokoma landithandiza kwambiri! Zotsatira zake, shuga onse ndikuyenda bwino kwambiri pakumwa! Chakudyachi chakhala chosangalatsa kwambiri, ndimamva bwino zonunkhira ndi zinthu zina ndipo ndimapeza zochuluka zosangalatsa zambiri pachakudya chilichonse.

Ndidapeza zambiri zatsopano, popeza ndimayenera kusiya zakale. Ndimakonda kuphika, ndimafunafuna maphikidwe atsopano ndipo ndimadabwitsa alendo anga atazindikira kuti kulibe shuga m'makomedwe kapena kulibe zakudya zokhala ndi gluten m'mbale.

Koma chachikulu:

Ndachotsa chaka chino kuchokera 15 kg ndipo sabwerera.

Ndine kwathunthu anachotsa chikondi cha croissants, buns ndi zina zosangalatsa. Ndimakhala kutsogolo kwa ophika mkate ndipo sindinayambe ndaganizapo zongobwera!

Zikhala kuti kusiya shuga sizitanthauza kusiya maswiti! Chiyeso changa cha tiramisu ndi cheesecake ndicho chitsimikiziro chokoma kwambiri!

Wokondedwa owerenga, Rissana adalemba nkhani ina popitiliza nkhani yake "Pa Chakudya ndi Njala - kuwunikira kwa zakudya zoyenera kuti muchepetse kunenepa."