Zakudya Zochepa Zopatsa Thupi: Kuchita Bwino, Mndandanda wazololedwa ndi Zoletsedwa

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

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

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

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

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

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

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

Zakudya zopatsa mphamvu za thupi kuti muchepetse kunenepa

Zimakhazikitsidwa ndi kukhwimitsidwa kolimba m'zakudya za kuchuluka kwa zinthu zomwe zimakhala ndi mafuta osavuta ndipo, pocheperapo, zinthu zomwe zimakhala ndi zovuta zamankhwala. Nthawi yomweyo, mapuloteni omwe amapezeka muzakudya amayenderana ndi moyo, ndipo kuchuluka kwa mafuta kumachepetsedwa pang'ono. Chifukwa chake, kuchuluka kwa kalori tsiku ndi tsiku kumachepetsa mpaka 1700-1800 Kcal / tsiku. Kuletsedwa kwa chakudya chamafuta muzakudya zolemetsa pansipa 120-130 g sikulimbikitsidwa kapena kuvomerezeka mukamagwiritsa ntchito zakudya zosala kudya kwakanthawi kochepa. Kusankha kwazogulitsa - magwero azakudya zamagetsi kumatsimikiziridwa ndi kuchepa kwa mphamvu mu chakudya chamasiku onse, nthawi yakudya ndi cholinga.

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

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

Zakudya Zochepa za Zakudya Zopatsa Thupi - Zopangira Zambiri Zopanga

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

Mfundo zoyambirira za chakudya chamafuta ochepa ndi izi:

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

Kuti muwonjezere mphamvu ya chakudya chamafuta ochepa, tikulimbikitsidwa kuyeseza masiku osala kudya, popeza amalimbikitsa kukhathamiritsa kwama depot amafuta ndikuthandizira kukonzanso kwa metabolism.

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

Pansipa pali njira zina zamasiku akusala:

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

Zakudya zamasamba ndi zipatso (250-300 kcal) ndizochepa mphamvu, zomwe amalimbikitsa amuna ndi akazi achikulire omwe ali ndi mtundu wanji wazakudya, komanso kwa omwe amadya masamba.

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

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

Matenda A shuga Otsika a Carb

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

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

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

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

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

Maziko ake amapezeka ndi mitundu yofiira yamafuta a nyama, nsomba za mumtsinje ndi nsomba zam'nyanja (hering'i, nsomba, nsomba) pakuphika kulikonse, kalulu ndi nkhuku (nkhuku, nkhuku), nsomba zam'madzi, mazira a nkhuku, mafuta a masamba (azitona, chimanga, mpendadzuwa), chimanga (buckwheat, tirigu, oat ndi mpunga).

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

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

Zakudya Zapansi Zamakatoni: Zopindulitsa ndi Zoyipa za Njira Yotopetsa

Ubwino wa njira zakuchepera

1. Dongosolo limaphatikizapo mapuloteni ochulukirapo kuposa chakudya chamagulu menyu. Izi zimakuthandizani kuti mulimbikitse njira zama metabolic. Zotsatira zake, njira zogaya chakudya zimasinthidwa.

2. Imachepetsa kupanga insulin kwambiri. Izi ndizofunikira kwambiri, chifukwa kuchuluka kwambiri kwa insulini, komwe kumapangidwa makamaka ndi chakudya, kumatha kuvulaza thanzi la munthu.

3. minofu ili ndi glycogen. Ngati chakudya chamafuta ambiri sichikupezeka muzakudya, kuchuluka kwa mankhwalawa kumachepa. Zotsatira zake, thupi liyenera kutenga mphamvu kuchokera ku "mafuta osungira".

4. Chakudya chochepa mu chakudya chimalepheretsa kuzizira, kusilira. Zakudyazo zimapangidwa m'njira yoti madzi onse owonjezera achoke m'thupi. Ndibwino kuti mukhale ndi thanzi komanso thanzi.

Zakudya zoperewera

1. Njira yochepetsera thupi siyikulimbikitsidwa kwa omwe amakonda kuchita masewera olimbitsa thupi, masewera olimbitsa thupi, masewera andewu. Kuchuluka kwa chakudya m'thupi kumachepetsa masewera olimbitsa thupi. Munthu sangathe kuchita zinthu mwamphamvu ngati kale, adzatopa, kufooka.

2. Kuti muchepetse thupi pamafunika mphamvu zambiri. Zakudya ndizofunikira kwambiri, sizosavuta kuzisintha momwe zimawonekera.

Zakudya zama carb ochepa: zofunikira komanso menyu amakono

Nkhaniyi ikufotokozera mwatsatanetsatane mfundo zomwe zingapangidwe pakudya kokhazikika pamoto pakudya kokha zachilengedwe: zakudya zomwe mungadye, zomwe simungathe, komanso mndandanda wazitsanzo sabata imodzi.

Zakudya izi zimaphatikizapo zakudya zachilengedwe, zopanda mafuta, zamafuta ochepa. Pali umboni wambiri wasayansi woti zakudya zamtunduwu ndizabwino kwambiri kwa anthu omwe akufuna kuchepa thupi, kukonza thanzi lawo komanso kuchepetsa ngozi ya matenda osiyanasiyana.

Mfundo zachikhalidwe zophatikiza ndi zakudya zamafuta ochepa

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

Chitha: nyama, nsomba, mazira, masamba, zipatso, mtedza, njere, zinthu zamkaka zokhala ndi mafuta ambiri, mafuta "athanzi", mafuta, ma tubers, chimanga chopanda mafuta.

Sizingatheke: shuga, madzi ambiri a chimanga a tirigu, tirigu, mafuta am'mbewu, mafuta omaliza, "zakudya" ndi zakudya zamafuta ochepa, zakudya zopakidwa kwambiri.

Zakudya Zopewera

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

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

Muyenera kuwerengera mndandanda wa zosakaniza, ngakhale zinthuzo zizilembedwa kuti "chakudya chopatsa thanzi".

Mndandanda Wochepa wa Zakudya Zam'thupi - Zakudya Zoyenera Kudya

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

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

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

Itha kudyedwa pang'ono

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

• Tubers: mbatata, mbatata zokoma ndi zina.
• Mbale zokhala ndi gluten: mpunga, oats, quinoa ndi ena.
• Ziphuphu: mphodza, nyemba zakuda, nyemba ndi zina (ngati mumakonda).

Mutha kudya pang'ono ngati mukufuna:

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

Chokoleti chakuda chimakhala ndi kuchuluka kwa ma antioxidants ndipo chingakhale chabwino kwa thanzi lanu ngati mungachidye pang'ono.Komabe, kumbukirani kuti chokoleti chakuda ndi mowa zimasokoneza zolinga zanu ngati mumadya / kumwa kwambiri.

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

Sabata imodzi menyu otsika carb

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

Lolemba

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

Lachiwiri

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

Lachitatu

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

Lachinayi

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

Lachisanu

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

Loweruka

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

Lamlungu

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

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

Zosankha zoziziritsa kukhosi

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

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

Zakudya m'malesitilanti

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

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

Zogulitsa Zapansi Zapansi: Mndandanda Wogula

Lingaliro lalikulu kukhala kugula m'masitolo akulu momwe mungapezere zinthu zonse zofunika.

Ndikofunika kugula zinthu zachilengedwe ndi zoweta kwa nyama / mbalame zomwe zimadyedwa ndi udzu, koma pokhapokha ngati mungakwanitse.

Ngakhale mukapanda kugula zogulitsa zachilengedwe, zakudya zanu zimakhalabe zopambana kuwirikiza kokwanira kuposa zakudya zofunikira: sankhani zakudya zochepa zomwe zakonzedwa zomwe zingakukwaniritse.

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

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

Zakudya zamafuta ochepa. Mndandanda Wazogulitsa Zopatsa Carbohydrate:

Masiku ano, munthu aliyense amene amalota kunena zabwino kwa mapaundi owonjezera wamva zamapulogalamu azakudya za Ducan, Pevzner, Atkins.

Zakudya zilizonse zamtunduwu zimakhala ndi mawonekedwe ena, koma maziko ake amakhalabe osasinthika - zakudya zotsika kwambiri zamoto.

Ndiko kusintha kwa mbale zomwe zimadziwika ndi kuchuluka kwamafuta, zimawonedwa ngati njira imodzi yothanirana ndi kunenepa kwambiri.

Chinsinsi cha chakudya chamafuta ochepa

Cholinga chachikulu, chomwe chimasankha kusankha kwa zakudya zamafuta ochepa, ndikuwukakamiza thupi kuti lilipirire mphamvu zamagetsi chifukwa cha kuchuluka kwa mafuta, kuwachotsa. Kupanda chakudya, komwe kumakhala mphamvu, kumabweretsa "njala". Kuchepetsa chakudya chama calorie pamenepa sikugwira ntchito yapadera.

Carbohydrate nthawi zambiri amagawika m'magulu awiri: wosakwiya komanso mwachangu. Zakudya zama carb zotsika msanga zimatengedwa nthawi yomweyo ndi thupi, zimapangitsa kuwonongeka kwakukulu. Zomwe amamwa zimachepetsedwa, pomwe mafuta ochulukirapo omwe amafunikira kucheperachepera kwakanthawi ali ndi ufulu wokhala pazosankha zolemetsa.

Zakudya za carb wotsika: zabwino komanso zowawa

Makina azakudya potengera kuchepetsa kuchuluka kwa chakudya chamagulu mu menyu ali ndi otsutsana nawo ndi othandizira. Yemweyo amalimbikira pa kuvulaza kwakukulu kwa zakudya zopanda thanzi. Omalizawa amapanga mzere wazodzitchinjiriza, womwe umayang'ana kwambiri kuwonda kwambiri komwe pulogalamu yofananayo imapereka.

Zotsutsana za izi ndi izi:

• Kuchepetsa thupi pompopompo ndi imodzi mwamaubwino azakudya, potengera zakudya zotsika kwambiri za carob. Zakudya zokhala ndi mapuloteni komanso mafuta, zopanda mafuta, zimapangitsa kuti madzi achepetse madzi m'thupi. Zotsatira zake, kulemera kumacheperachepera, mafuta amayaka mofulumira. Pafupifupi, sabata la zakudya zamapuloteni zimachotsa makilogalamu 5-6. Tilankhula za zovuta zakudya zoperewera pang'ono.
• Zakudya zambiri zodwala zofunikira kuyang'anira kuwonetsetsa kuchuluka kwa zopatsa mphamvu. Koma pankhani ya zakudya zopatsa thanzi za Atkins kapena Ducan, zopatsa mphamvu zilibe kanthu.
• Chakudya choperewera m'makina amthupi chimakopa ndi mitundu yake. Makamaka, mapulogalamu oterewa amakondedwa ndi omwe amadya nyama omwe amapeza mwayi wodya mbale zambiri zomwe amakonda.
• Kuletsa zakudya sikukutanthauza kuti muyenera kufa ndi njala. Zakudya zololedwa zimatengedwa pang'onopang'ono, chifukwa, simusiya kumverera kwachisoni kwa nthawi yayitali.

Kuchulukitsa kwa chakudya

Ndizosatheka kuchotsa shuga kwathunthu ku chakudya. Inde, pokhapokha pazakudya za mapuloteni, luntha komanso kuchita masewera olimbitsa thupi ndizosatheka. Patsiku lachiwiri la chakudyachi, kugona, kufooka ndi kusowa chidwi kumawonekera.

Pazakudya zamafuta ochepa, izi sizichitika. Menyu imakupatsani mwayi wokhala ndi thanzi labwino komanso nthawi yomweyo musataye mapaundi owonjezera.

Mukafuna kusankha zakudya, muyenera kudziwa kuchuluka kwa chakudya chopatsa thanzi: magalamu 100-150 amayenera kudyedwa patsiku (magalamu a 3-5 ayenera kumwedwa pa kilogalamu imodzi ya kulemera kwa thupi). Komanso, ulusi uyenera kukhala 30-40, ndi wowuma, shuga - 110-120 magalamu.

Ndikofunika kuti kutsika kwa misempha kumachitika pang'onopang'ono. Choyamba muyenera kubwereza zakudya zanu zamasiku onse, muzindikire zomwe zili mmenemo. Chotsatira, muyenera kupanga mndandanda wamasiku 7, pamene muchepetsa chakudya tsiku lililonse kufikira mulingo woyenera.

Ndikofunika kudziwa kuti kumwa shuga panjira yokhazikika ndi koopsa chifukwa cha zovuta m'mimba, kutopa kwathupi. Akatswiri ena a zaumoyo amalimbikitsa kuti asinthe masiku a chakudya chochepa kwambiri chokhala ndi masiku osungirako kuti muchepetse thupi.

Nsomba, nsomba zam'nyanja, nyama

Njira yazakudya za Robert Atkins idzakopa chidwi chawo kwa iwo omwe amakonda nsomba ndi nsomba zam'nyanja. Ndikulimbikitsidwa kudya nsomba zam'nyanja. Popeza mtsinjewo umakhala zinthu zina zambiri zopanda mphamvu.

Ndikofunika kuphatikiza trout, flounder, mackerel, nsomba, nsomba mu zakudya zamafuta ochepa. Zakudya zotere zimakhutitsa thupi ndi mapuloteni opepuka ndi mafuta achilengedwe a polyunsaturated.

Koma kuwonjezera zakudya zam'madzi ku menyu, muyenera kusamala. Popeza chakudya chochuluka chotere mwa anthu ena chimatha kuyambitsa thupi lawo siligwirizana. Mwa nyama, tikulimbikitsidwa kuti muphatikize nkhuku, abakha, tsekwe, nkhuku yazakudya. Zakudya zopangidwa kale ndi nsomba ndi nsomba (soseji, soseji, zakudya zamzitini, ham) sizilimbikitsidwa.

Nthawi zambiri zinthu zotere zimakhala ndi shuga wambiri. Chifukwa chake, posankha kugula chakudya chotere, muyenera kuphunzira mosamala zambiri zomwe zalembedwapo. Kuphatikiza menyu moyenera, ndikofunikira kudziwa kuchuluka kwamafuta omwe amapezeka mu nsomba ndi nyama.

Gome ili pansipa likuwonetsa zomwe mungadye pazakudya zama carb ochepa, zomwe zimawonetsa kuchuluka kwa chakudya pamagalamu 100 a mankhwala:

Zinthu zomwe zili pamwambapa zamakudya ochepera carb ndizabwino kwambiri kuti ziziphatikizidwa muzakudya zanu za tsiku ndi tsiku kwa anthu omwe akufuna kuthana ndi mapaundi owonjezera.

Kuphatikiza pa nyama ndi nsomba, masamba ayenera kukhala pamndandanda. Anthu ena amaganiza kuti sungadye zakudya zotere pa zakudya zomwe Robert Atkins adapereka. Koma izi ndi zoyipa: ambiri zipatso ndi ndiwo zamasamba zimathandizanso kuti achepetse thupi. Chachikulu ndikusankha zakudya zomwe zimakhala ndi fiber yambiri.

Zakudya zotsika mtengo za carb zomwe zili ndi zotsatirazi:

Gome ili pansipa likuwonetsa kuchuluka kwa chakudya chamafuta mumasamba ena:

Tiyenera kudziwa kuti chakudya chamafuta omwe amapezeka mu mbale makamaka zimatengera momwe amakonzera. Chifukwa chake, akatswiri azakudya samalangiziridwa kuti azipatsa kuyamwa masamba. Ndikwabwino kuzisenda, kuwiritsa kapena kuwira.

Zipatso ndi zipatso

Zipatso ndi zipatso zina zimaloledwa kugwiritsidwa ntchito pa chakudya cha Robert Atkins. Mananasi, ma plamu, papaya, ma apricots ndizothandiza kwambiri. Zakudya izi zimapangitsa kuti mafuta ayake. Mutha kusinthanso zakudya zanu ndi masamba a shuga opanda shuga.

Kuphatikiza papaya muzakudya zanu ndizothandiza

Mphesa, malalanje, maapulo ndi mandimu sizivulaza. Zipatso izi zimalemeretsa thupi ndi mavitamini ndi fiber. M'miyeso yaying'ono amaloledwa kudya mapeyala, ma tangerine ndi mphesa. Zinthu zopindulitsa zomwe zimapezeka mu zipatso ndi zipatso zimathandizira kulimbitsa thupi pakudya.

Gome ili pansipa likuwonetsa zomwe zili ndi zipatso ndi zipatso zina:

Popeza mumapezeka zakudya zopatsa thanzi, mutha kusankha zipatso ndi zipatso zomwe zingakuthandizeni kuti muchepetse kunenepa.

Muyenera kudziwa kuti muchepetse kulemera msanga komanso kuti musadzapeze mtsogolo mapaundi owonjezereka (omwe zakudya zamafuta ochepa amathandizira kuti musataye), mndandanda wazakudya zomwe ndibwino kuzichotsa pakudya kwatsiku ndi tsiku.

Zakudya zoletsedwa zamagulu ochepa a carb:

• buledi, masikono. Mutha kulowetsa m'malo mwa ma muesli kapena masikono apamtima kuti muchepetse kunenepa,
• pasitala
• chokoleti
• wokondedwa
• maswiti
• mbatata
• soseji
• zipatso zokoma
• semolina, tirigu ndi phala la mpunga. Buckwheat ndi oatmeal sizingavulaze
• kirimu wowawasa. Koma tchizi, kefir, kanyumba tchizi ndi mkaka amaloledwa kudya,
• zakumwa zotsekemera (timadziti totsekedwa, koloko, tiyi).

Zakudya zama carb zochepa ndi mpunga zingakhale zogwirizana. Mukayanika imaloledwa kudya bulawuni yoyera komanso yofiira pang'ono.

Amachotsa zakudya zamafuta ochepa omwe amakhala ndi shuga achilengedwe, wowuma, lactose ndi sucrose, omwe amatha kuvulaza kwambiri chiwerengerochi. Zakudya zodziwika bwino koma zoletsedwa ziyenera kusinthidwa ndi zina zamathanzi abwino.

Kanema wothandiza

Zakudya zama carb zotsika zimalimbikitsidwa ngakhale kwa odwala matenda ashuga. Kodi ndingadye chiyani ndipo nditha kuphika zakudya zamtundu wanji? Mayankho mu kanema:

Chifukwa chake, kwa iwo omwe akufuna kuchotsa mapaundi owonjezera, tebulo lazinthu zomwe zili ndi zakudya zama carb ochepa ndizothandiza. Mukakhala kuti muphatikize zakudya pogwiritsa ntchito gome ili, mutha kuchepetsa kuchepa thupi komanso kulimbitsa thupi.

Zakudya zoyenera zimathandizira njira zama metabolic, zimachepetsa kuchuluka kwa insulin, testosterone, imachotsa madzi ochulukirapo. Kuphatikiza apo, ndizothandiza komanso zimakupatsani mwayi wokhutitsa thupi pogwiritsa ntchito zinthu zazing'ono komanso zazikulu.

Nkhaniyi ikufotokozera mwatsatanetsatane mfundo zomwe zingapangidwe pakudya kokhazikika pamoto pakudya kokha zachilengedwe: zakudya zomwe mungadye, zomwe simungathe, komanso mndandanda wazitsanzo sabata imodzi.

Zakudya izi zimaphatikizapo zakudya zachilengedwe, zopanda mafuta, zamafuta ochepa. Pali umboni wambiri wasayansi woti zakudya zamtunduwu ndizabwino kwambiri kwa anthu omwe akufuna kuchepa thupi, kukonza thanzi lawo komanso kuchepetsa ngozi ya matenda osiyanasiyana.

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

Chitha: nyama, nsomba, mazira, masamba, zipatso, mtedza, njere, zinthu zamkaka zokhala ndi mafuta ambiri, mafuta "athanzi", mafuta, ma tubers, chimanga chopanda mafuta.

Sizingatheke: shuga, madzi ambiri a chimanga a tirigu, tirigu, mafuta am'mbewu, mafuta omaliza, "zakudya" ndi zakudya zamafuta ochepa, zakudya zopakidwa kwambiri.

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

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

Muyenera kuwerengera mndandanda wa zosakaniza, ngakhale zinthuzo zizilembedwa kuti "chakudya chopatsa thanzi".

Onani kanema pazakudya zama carb ochepa komanso zakudya zopatsa thanzi pa icho

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

Lolemba

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

Lachiwiri

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

Lachitatu

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

Lachinayi

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

Lachisanu

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

Loweruka

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

Lamlungu

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

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

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

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

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

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

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

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

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

Zakudya izi zimaphatikizapo zakudya zachilengedwe, zopanda mafuta, zamafuta ochepa. Pali umboni wambiri wa sayansi kuti mtundu uwu wa ...

Zakudya zama carb ochepa: zofunikira komanso menyu amakono

Zakudya zama carb ochepa: zofunikira komanso menyu amakono

Kodi mumakonda nkhaniyo? Gawanani pagulu. maukonde.

Zakudya zama carb ochepa ndi zitsanzo zamomwe kukana magawo awiri a shuga ndi wowuma omwe kumathandizira kuti muchepetse thupi. Mu sabata mungathe kutaya 5 kg. Njira yochepetsera thupi imawonedwa ngati yokwanira thupi, osamupangitsa kukhala wopsinjika kwambiri.

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

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

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

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

Madokotala ambiri azakudya amawona zakudya zamagulu ochepa, monga, mwachitsanzo, kusala kudya kwakanthawi kapena masiku osala, osati njira yochepetsera kuchepa kwakanthawi, koma dongosolo la zakudya, lomwe limagwiritsidwa ntchito pamatenda ena ndipo lingagwiritsidwe ntchito ngati maziko opangira menyu. Zakudya zake zimakhala ndi zakudya zama protein ndi fiber. Kuchokera pazogulitsa izi, mutha kuphika mosavuta zakudya ndi zakumwa ndi mafuta pang'ono, okhala ndi mapuloteni omwe othamanga amagwiritsa ntchito kuti atenthe mafuta ndikwaniritsa thupi ndi michere.

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

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

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

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

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

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

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

Zakudya zama carb zotsika pakuchepetsa thupi zimakhala ndi zotsutsana. Mndandanda wawo ndi wopanda tanthauzo.

• Njira yochepetsera kulemera siyabwino kwa ana ndi achinyamata.
• Simungathe kuchepetsa thupi pazakudya izi amayi omwe ali ndi pakati komanso akakhanda.
• Sizoletsedwa kugwiritsa ntchito zakudya za anthu omwe ali ndi matenda a impso, chiwindi, ndi mtima.
• Simungadye chakudya ngati pasanathe mwezi umodzi kuchokera pamene idapita.
• Simungathe kuchepetsa thupi mwanjira imeneyi kwa anthu omwe ali ndi zakudya zapadera kapena mutachitidwa opaleshoni.

Malamulo akudya yochepa-carb ndiosavuta mokwanira ndipo osavuta kutsatira.

1. Mpaka 30 magalamu a chakudya chopatsa thanzi ayenera kumamwa tsiku lililonse. Ndikosatheka kupitiliza izi.
2. Muyenera kudya mukakhala ndi njala, osati ngati chizolowezi chodyera nthawi inayake chimafuna chakudya kapena kudzichiritsa.
3. Kukana kwathunthu kwa "zopanda kanthu" zopatsa mphamvu, zomwe zimayikidwa ndi mafuta pamimba, m'chiuno, m'mbali.
4. Mukamadya, muyenera kumwa ma multivitamini owonjezera.
5. Akufuna kumwa madzi ambiri. Nthawi zina timadziti tamasamba tomwe timayamwa ndi khofi kapena tiyi wa kadzutsa timaloledwa.
6. Chakudya chamadzulo chikhale maola 4 asanagone.
7. Palibe maswiti, kuphatikiza mbiya ndi zipatso zouma.
8. Mbaleyi iyenera kukhala ndi kuchuluka kwamapuloteni komanso chakudya chopatsa thanzi. Mafuta amagwiritsidwa ntchito pazochepa kwambiri kuphika kapena kuvala masaladi.
9. Onetsetsani kuti mukukonzekera zakudyazo ndipo pang'onopang'ono muzituluka.
10. Mphamvu ya zakudya patsiku iyenera kukhala 900 kcal.

Kutsatira malamulo onse ndi zofunikira pazogulitsa, mu sabata mungathe kutaya kuchokera ku 5 kg.

Ngati chizolowezi chodya zakudya zotsekemera kapena zipatso zimasokoneza kudya, ndibwino kumwa kapu yamadzi panthawiyi, idyani apulo kapena mtundu wina wa zipatso. Kudzinyenga kwathupi, komwe kumathandiza kwambiri.

Anthu omwe amadya chakudya tsiku ndi tsiku amakhala 120-150 g. Kutsika kwawo mosadukiza kangapo kumadabwitsa thupi ndipo kungasokoneze ntchito ya ziwalo zamkati. Kuti mupewe izi, muyenera kuchepetsa kuchuluka kwawo ndi 20-30 g, mpaka mutakwanitsa kuchuluka - 30 g Pambuyo pamenepa, mutha kuyamba kudya.

Mukachoka pachakudyacho, muyenera kuyambitsa chatsopano chatsopano muzakudya kuposa masiku atatu aliwonse. Chifukwa chake thupi limakhala losavuta kubwerera ku chakudya choyenera, ndipo inu - kupulumutsa zotsatira za zakudya zamafuta ochepa.

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

Zakudya zoyenera za tsikuli zikuwoneka motere:

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

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

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

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

Ndemanga pazakudya zama carb ochepa ndizabwino kwambiri. Anthu nthawi zambiri amakhala pamenepo kapena amagwiritsa ntchito mfundo zake ngati chakudya. Pazakudya zotere, kulemera kumachepetsa kwenikweni, zotsatira zake zimakhala kwa nthawi yayitali ndipo palibe kusala komwe kumakupatsani zakudya zina.

Palibe chifukwa chochepetsera mndandanda wamankhwala osiyanasiyana onenepa. Chakudya ichi, monga china chilichonse, chimakhala ndi chakudya chake zovomerezeka. Tikukulimbikitsani kuti muzidziwitsa bwino patebulo lazinthu zomwe zili ndi zakudya zamafuta ochepa.

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

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

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

Zakudya zamafuta ochepa pa sabata limodzi zimakhala ndi masamba, nyama ndi nsomba, chifukwa chake simuyenera kufa ndi njala. Chodabwitsa china chowonjezera ndi chakudya chotere sichikhala kusowa kwa magawo ang'onoang'ono.

Zosankha zachitsanzo za sabata zimawoneka chonchi.

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

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

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

• kadzutsa - omeled ndi masamba ndi bowa kapena mazira owiritsa ndi magawo awiri a tchizi, tiyi kapena khofi
• nkhomaliro - saladi wa masamba omwe ali ndi nsomba zam'nyanja
• chakudya chamadzulo - masamba mphodza

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

Lamlungu

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

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

Zakudya zamaphikidwe

Takudziwitsa, ndikutiuza aliyense amene akufuna kuti achepetse thupi, mbale zingapo za zakudya zamafuta ochepa, zomwe maphikidwe ake ndi osavuta kukonza.

Zofunikira pakuphika:

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

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

Zofunikira pakuphika:

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

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

Zofunikira pakuphika:

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

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

Zofunikira pakuphika:

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

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

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

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

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

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

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

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

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

Zimakhazikitsidwa ndi kukhwimitsidwa kolimba m'zakudya za kuchuluka kwa zinthu zomwe zimakhala ndi mafuta osavuta ndipo, pocheperapo, zinthu zomwe zimakhala ndi zovuta zamankhwala. Nthawi yomweyo, mapuloteni omwe amapezeka muzakudya amayenderana ndi moyo, ndipo kuchuluka kwa mafuta kumachepetsedwa pang'ono. Chifukwa chake, kuchuluka kwa kalori tsiku ndi tsiku kumachepetsa mpaka 1700-1800 Kcal / tsiku. Kuletsedwa kwa chakudya chamafuta muzakudya zolemetsa pansipa 120-130 g sikulimbikitsidwa kapena kuvomerezeka mukamagwiritsa ntchito zakudya zosala kudya kwakanthawi kochepa. Kusankha kwazogulitsa - magwero azakudya zamagetsi kumatsimikiziridwa ndi kuchepa kwa mphamvu mu chakudya chamasiku onse, nthawi yakudya ndi cholinga.

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

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

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

Mfundo zoyambirira za chakudya chamafuta ochepa ndi izi:

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

Kuti muwonjezere mphamvu ya chakudya chamafuta ochepa, tikulimbikitsidwa kuyeseza masiku osala kudya, popeza amalimbikitsa kukhathamiritsa kwama depot amafuta ndikuthandizira kukonzanso kwa metabolism.

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

Pansipa pali njira zina zamasiku akusala:

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

Zakudya zamasamba ndi zipatso (250-300 kcal) ndizochepa mphamvu, zomwe amalimbikitsa amuna ndi akazi achikulire omwe ali ndi mtundu wanji wazakudya, komanso kwa omwe amadya masamba.

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

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

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

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

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

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

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

Maziko ake amapezeka ndi mitundu yofiira yamafuta a nyama, nsomba za mumtsinje ndi nsomba zam'nyanja (hering'i, nsomba, nsomba) pakuphika kulikonse, kalulu ndi nkhuku (nkhuku, nkhuku), nsomba zam'madzi, mazira a nkhuku, mafuta a masamba (azitona, chimanga, mpendadzuwa), chimanga (buckwheat, tirigu, oat ndi mpunga).

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

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

Zakudya Zam'madzi Zoletsa

Kuchepetsa kuchuluka kwa chakudya chamafuta omwe amaperekedwa kumabweretsa kuti thupi lipeze mphamvu kuchokera kumasungidwe ake amafuta.

Cholinga chachikulu chakudyacho ndikupanga bwino zakudya zanu. Iyenera kukhala yopatsa thanzi, yopatsa thanzi, pomwe nthawi yomweyo ili yochepa mu chakudya. Izi zimathandizira kuti chakudya chizikhala cholimba.

Chakudya chamafuta ochepa sichikhala ndi malire pazakudya zanu, chifukwa kuchepa thupi, sikuyenera kusiya zakudya. Ndikokwanira kuzidziwa bwino mndandanda wazinthu zomwe zimaloledwa, zoletsedwa, pangani menyu yanu pa iwo. Ndikokwanira kutsatira kachitidwe kwa sabata limodzi kuti mupeze zotsatira zabwino.

Mndandanda wazololedwa, zoletsedwa

"Gawo la mkango" chakudyacho ndi chakudya chama protein. Mafuta ndi chakudya chamafuta ayenera kukhala otsika momwe angathere.

Malonda otsatirawa amaloledwa pamenyu:

• mankhwala aliwonse amkaka ochepa,

• masamba (kupatula mandimu, chimanga, nyemba),

• nyama iliyonse, yofunika kwambiri

• zipatso (nthochi ndi mphesa saloledwa).

Mndandanda wazomwe zilimo zikuphatikiza:

• makeke aliwonse, mkate, maswiti,

- soseji, nyama zotsekemera,

• mayonesi, ketchup, msuzi wina wamafuta,

Sizoletsedwa kuzipaka ndi zinthu zomwe zimakhala ndi mafuta ochulukirapo. Ngakhale zipatso sizingathe kuzunzidwa. Maapulo, mapeyala, masimu, zipatso zilizonse zomwe mumakonda, mutha kugula zosaposa zipatso 1-2 patsiku. Zotsatira zake, thupi limakhala loperewera pang'ono pama chakudya, ndipo mphamvu zimayenera kuchokera kwina. Zotsatira zake, malo osungiramo mafuta amayamba kuwotchedwa kumalo “abwino”.

Zakudya zamoto wotsika pang'ono: Mndandanda watsatanetsatane wa masiku 7

Zakudya zomwe zaperekedwa kuti muchepetse kunenepa zidapangidwa kwa sabata. Ndikofunika kudziwa kuti nthawi ino sikokwanira zotsatira zabwino. Chakudya chamafuta ochepa sichimatengedwa mwachangu. Ngati munthu akuyenera kutaya makilogalamu 7-10 kapena kuposerapo, menyu amakulimbikitsidwa kuti azitsatira osachepera milungu iwiri, ndiye kuti nthawi yopuma imatengedwa. Zakudya zamafuta zimatha kukhala osiyanasiyana, kutengera mndandanda wazakudya zoletsedwa, zoletsedwa.

Zofunika! Monga chakudya pakati pa zakudya zazikulu, mutha kutenga maapulo obiriwira, lalanje, mphesa.

Tsiku 1

1. M'mawa. Chakudya cham'mawa chabwino kwambiri tsiku loyamba lochepa thupi ndi 200 gramu tchizi, tiyi wosaphatikizidwa, 1 apulosi wobiriwira. Zikuwoneka kuti palibe chapadera. Komabe, ndikofunikira kudziwa kuti njira yakudya yakudya yam'mawa ndiyopatsa mphamvu pang'ono, mumapezeka mafuta ochepa, koma ndiwokhutiritsa.

2. Chakudya chamasana. Chidutswa cha nsomba chotsika mafuta ochepa chimayenera kukhala chosakanizika ndi masamba (makamaka popanda mbatata), wokutidwa ndi zojambulazo ndi kuphika mu uvuni.

3. Chakudya chamadzulo. Buckwheat yophika (ndikofunikira kuwonjezera mchere pang'ono momwe mungathere), chidutswa cha nyama yophika kapena yophika.

Tsiku 2

1. M'mawa.Kapu ya khofi wachilengedwe, omele yopangidwa kuchokera ku dzira 1 ndi mkaka wochepa, 1 apulo wobiriwira. Ndi zoletsedwa kuwonjezera shuga ndi zonona ku khofi.

2. Chakudya chamasana. Ng'ombe zokhala ndi masamba (zonunkhira pang'ono momwe zingathere). Gawo lovomerezeka ndi 200-250 magalamu.

3. Madzulo. Msuzi wa bowa ndi wabwino pakudya kwamadzulo. Ndizopepuka, zopatsa mphamvu, ngakhale zimakwaniritsa bwino njala.

Tsiku 3

1. M'mawa. Kapu ya khofi wachilengedwe, magawo angapo a tchizi wolimba, lalanje 1 ngati mchere.

2. Chakudya chamasana. Msuzi wa nkhuku. Ziyenera kukhala zopepuka, makamaka kukazinga sikunawonjezedwapo.

3. Chakudya chamadzulo. Yaluka kabichi ndi ng'ombe. Mwa njira, kabichi imakhazikika bwino m'matumbo am'mimba, imachotsa zofunikira za poizoni ndi poizoni m'thupi.

Tsiku 4

1. M'mawa. 100 magalamu a phula la buckwheat. Kuti mumve kukoma, amaloledwa kuwonjezera supuni ya uchi kapena yogurt yokoma yachilengedwe. Zikhala chakudya chopatsa thanzi kwambiri. Buckwheat ndiyabwino osati chithunzi chokha, imalimbitsa tsitsi, misomali, imasintha mawonekedwe.

2. Chakudya chamasana. Chidutswa cha ng'ombe zamkaka chimayenera kudulidwa ndi anyezi (zitsamba zokha zomwe zimatengedwa kuchokera ku zonunkhira). Tsopano nyamayi imasakanizidwa ndi masamba (broccoli, kolifulawa, nyemba zobiriwira). Chilichonse chimakutidwa ndi zojambulazo, chimaphikidwa mu uvuni kwa ola limodzi. Idzagulira chakudya chamawonekedwe onunkhira bwino kwambiri.

3. Chakudya chamadzulo. Magalamu 150 a mpunga wobiriwira wa bulauni, chidutswa cha nsomba (chomwe chiphikidwanso, chowazidwa ndi mandimu).

Tsiku 5

1. M'mawa. Dzira limodzi lophika, magawo atatu a tchizi wolimba, kapu ya tiyi wobiriwira ndi mandimu.

2. Chakudya chamasana. Saladi wa kabichi wokometsedwa ndi mafuta ochepa wowawasa kirimu kapena yogurt yachilengedwe, 200 magalamu a nyama yophika (mutha kutenga, nkhumba iliyonse).

3. Madzulo. Batala masamba ophika, 1 chikho kefir.

Tsiku 6

1. M'mawa. 200 magalamu a tchizi tchizi, mutha kuwonjezera zipatso zingapo, supuni wowawasa wowonjezera mafuta, kapu ya khofi yachilengedwe.

2. Chakudya chamasana. Msuzi uliwonse wam nyama, chinthu chachikulu sikungowonjezera kukazinga.

3. Chakudya chamadzulo. Filipo ya nsomba yotsika mafuta ophika ndi zojambulazo, yokongoletsedwa ndi magalamu 100 a mpunga wofiirira wowiritsa.

Tsiku 7

1. M'mawa. 100 magalamu a phala la buckwheat ndi supuni ya kirimu wowawasa, tiyi wobiriwira ndi mandimu popanda shuga.

2. Chakudya chamasana. Msuzi wopepuka wa bowa - 300 ml.

3. Chakudya chamadzulo. Nkhumba yophika, masamba amawonjezerapo kuti ikome. Gawo lazakudya zamadzulo - 300 magalamu.

Titha kudziwa kuti mbale zonse kuchokera pamenyu zimaphikidwa kapena kuphika mu uvuni. Pazakudya zilizonse, nthawi zambiri amalimbikitsa kukana yokazinga. Chowonadi ndichakuti chithandizo chamatenthedwe choterocho sichimangolepheretsa zinthu zonse zofunikira, komanso zimawonjezera zinthu zowonjezera kalori.

Zakudya zomwe zaperekedwa ndi zitsanzo chabe. Itha kukhala zosiyanasiyana malinga ndi zomwe mumakonda.

Contraindication kuti muchepetse thupi

Ngakhale kuti chakudya chokhala ndi chakudya chamagulu ochepa m'mapangidwe amawonedwa kuti ndi chabwino, ndichotetezeka, chili ndi zotsutsana, zomwe muyenera kudziwa osalephera.

1. Kuchepetsa thupi molingana ndi njira yomwe yaperekedwera ndizoletsedwa kwa azimayi panthawi yoyembekezera, kuyamwa, komanso kwa ana ndi achinyamata. Thupi mu nthawi zomwe limaperekedwa limafunikira nthawi zonse mphamvu, chifukwa chake, thanzi labwino limakhala chinsinsi cha thanzi.

2. Chenjezo likufunika kufikira dongosolo la chakudya kwa iwo omwe ntchito zawo zimagwirizanitsidwa ndi kupsinjika kwa thupi, kupsinjika. Kukhazikika kwa chakudya chamagulu kumatha kusokoneza ntchito.

3. Pamaso pa matenda aliwonse okhudzana ndi dongosolo logaya chakudya, ndikofunikira kuti mufunsane ndi dokotala musanayambe zakudya zamagetsi.

Mfundo zofunika mu gulu la zakudya

1. Ndikofunikira kuyang'anira nthawi zonse momwe mulifupi wamadzi. Ndikofunikira kwambiri kumwa zamadzimadzi zokwanira patsiku. Chachikulu ndikuti ikhale madzi amamineral opanda mipweya.

2. Siyani kumwa kwambiri mowa. Amadzutsa chilimbikitso, amasokoneza njira za metabolic, ndipo amachepetsa kuchepa thupi.

3.Thupi panthawi ya chakudya limafunanso gwero lina la potaziyamu. Pachifukwa ichi, ndikofunikira kuti mutenge mankhwala osokoneza bongo a vitamini-mineral. Muli zinthu zonse zofunika kuti mukhale ndi thanzi.

4. Shuga panthawi ya chakudya iyenera kuiwalika kwathunthu. Ngati mukufuna china chake chokoma, mumaloledwa kudya zipatso zouma; sizoletsedwa kuwonjezera supuni ya uchi ndi tiyi.

5. Zochita zolimbitsa thupi sizoletsedwa. Chachikulu ndikuti sizovuta. Zokwanira zomwe munthu angathe kugula ndizolimbitsa thupi m'mawa.

Zakudya zochepa za carb - Njira yabwino kwambiri yopezera mawonekedwe kwa iwo omwe safuna kudzipatula pakudya. Zakudya zonse za menyu ndizosangalatsa, ndizokoma, zathanzi. Kutsatira malamulo osavuta, kunenepa kwambiri "kuwotcha" mwachangu, ndiye kuti sikubwerera.

Mlandu wotsutsa

Si madokotala onse amakono omwe amaganiza kuti zakudya zotsika kwambiri za carb ndizopangira milungu ya anthu omwe akufuna kuchepetsa thupi. Zowona zake ndi izi: zomwe zikuluzikulu zomwe zikuwonetsa kuti kuwononga thanzi ndi izi:

• Kuletsa zakudya kotereku kumayambitsa kuperewera kwa glucose, komwe ndikofunikira kuti ubongo wathu wonse uzigwira ntchito. Zotsatira zake, kukumbukira kwa munthu wodekha kumachepa, kuthamanga kwa zochita kumachepa, lakuthwa kwa malingaliro limatha. Kutsatira zakudya zotere, ndizovuta kuchita nawo zinthu zatsopano.
• Mapuloteni ambiri amadzaza impso, mtima ndi chiwindi mwamphamvu; mavuto amabwera ndi kugwira ntchito kwa m'mimba;
• Zakudya zama carb otsika zomwe zimayang'anira menyu tsiku ndi tsiku zimathanso kuwononga mawonekedwe awo. Ngati chakudyacho ndi chamafuta kwambiri, mavuto amkhungu, kuwuma tsitsi ndi kuwuma tsitsi kumatha kuonekera.

Zinthu Zololedwa

Kusankhidwa kwa zinthu zomwe zingapezeke mu zakudya za munthu wodumphadwala zimatengera dzina la pulogalamu yazakudya. Ma calorie ambiri amayenera kuchokera kuzakudya zama protein. Mbale zonse zimayenera kukhala ndi index yotsika ya glycemic, apo ayi shuga m'malo mwa mafuta a thupi ndiye gwero lamphamvu lamthupi.

Ngati munthu asankha zakudya zama carb ochepa, mndandanda wazogulitsa suyenera kuphatikizapo mowa ndi maswiti. Muyenera kuyiwalanso za koloko, kusiya iyo kwakanthawi.

Zomwe simuyenera kudya

Ngati mukufuna kuchepa thupi, siyani kwakanthawi zinthu zina pamenyu:

• Mkate sugwirizana ndi nyengo ya zakudya zamafuta ochepa. Ngati nkovuta kukana kuzigwiritsa ntchito, mutha kuyesa, m'malo mwake, masikono apadera a mkate kapena mbewu monga chimanga yopangidwa kuti muchepetse kunenepa.
• Ndi zoletsedwa kudya pasitala, komanso mpunga, tirigu, semolina. Kuchokera ku chimanga, oat ndi buckwheat angagwiritsidwe ntchito pang'ono.
• Ngati musankha zakudya zamafuta ochepa, mndandanda wazakudya suyenera kukhala ndi shuga. Madokotala amalimbikitsa kusamala ndi zina zomwe zatsala pang'ono kuwonongeka zomwe zingavulaze thupi.
• Kirimu wowawasa ndi zonona siziyenera kugwiritsidwa ntchito, pomwe palibe zonena kuti mkaka, kefir, tchizi ndi tchizi chinyumba.

Zosankha zachitsanzo zakuchepera

Kuti mumvetsetse chomwe chimakudya, chomwe ndi chakudya chokhala ndi carb ochepa, tikulimbikitsidwa kuti mudzidziwe bwino ndi mtundu wazakudya za tsiku ndi tsiku.

• Njira 1. Kadzutsa chakudya cham'mawa, mutha kudya 200 g ya kanyumba tchizi, ndikuwonjezera zipatso zochepa, kumwa khofi kapena tiyi wosamwa. Chakudya chamasana chimaphatikizapo 200 magalamu a nsomba omwe amapatsidwa masamba, mutha kuwonjezera mkate wazakudya. Pakamwe chakudya, zipatso zilizonse zimadyedwa. Chakudya chamadzulo chimakhala ndi phala la buckwheat ndi masamba.
• Njira 2. Chakudya cham'mawa chimangokhala ndi oatmeal, kapu ya khofi kapena tiyi. Chakudya chamasana, mumatha kuphika masamba ophika ndi nkhuku (200 magalamu). Chipatso chimadyedwa pamasana nkhomaliro. Chakudya chamadzulo ndi nsomba yowiritsa.

Zakudya zama carb zotsika mtengo siziyenera kukhala zopanda vuto konse.Kupatula apo, pali mavalidwe osiyanasiyana omwe amasintha kukoma kwa mbale - mandimu, viniga wa basamu, zonunkhira, wasabi.

Zakudya zopatsa chidwi komanso zotsika mtengo zama carb: tebulo la zakudya zoletsedwa komanso zoletsedwa

Kunenepa kwambiri ndi vuto lofunikira lomwe limayambitsa zovuta zambiri. Pofuna kuchepetsa thupi, anthu ena amachepetsa kudya zamafuta.

Koma kutchulidwa kokwanira komanso kofulumira kumapereka kutsika kwa shuga mu zakudya. Zakudya zama carb otsika zidafotokozedwa ndi Robert Atkins chakumapeto kwa 70s.

Zakudya zoterezi zikufunika kwambiri masiku ano. Pali tebulo lazinthu zomwe zili ndi zakudya zama carb otsika, zomwe zimathandiza munthu amene akufuna kuchotsa ndalama zowonjezera kuti apange mndandanda wake watsiku ndi tsiku.

Werengani zambiri za zomwe mungadye ndi zakudya zamafuta ochepa, komanso zomwe simungathe, kuti muchepetse kulemera msanga ndikuyesetsa kunenepa kwambiri, nkhaniyo ikufotokozerani.

Kodi chakudya chimagwira bwanji?

Zowona kuti machitidwe amagetsi a Robert Atkins amagwira ntchito zimatsimikiziridwa mwasayansi.

Chakudya chopatsa mphamvu chamafuta amathandizanso anthu kuchepetsa kulemera katatu komanso mofulumira kuposa zakudya zamafuta ochepa.

Potere, mafuta amthupi amayatsidwa makamaka pamimba.

Zakudya za Robert Atkins zimatha kutchedwa chakudya choyenera. Mfundo za machitidwe ake ndiosavuta. Zakudya zomanga thupi zopangidwa ndi mamolekyulu a shuga. Amalowa m'thupi ndi chakudya.

Gawo limodzi la glucose limalowa m'magazi ndikupatsa munthu mphamvu yofunikira, ndipo gawo linalo limadziunjikira momwe amapangira mafuta. Ndi kuchepa kwa chinthu ichi, ketosis imachitika, pomwe mafuta omwe amakhalapo amayamba kumenyedwa kuti athetsenso mphamvu zomwe zapatsidwa.

Kuchepetsa thupi kumachitika chifukwa cha:

• kuchotsa madzi ochuluka mthupi. M'masabata awiri oyamba kudya, kuwonda kwambiri kumachitika. Madotolo amafotokozera motere: ndi kuchepa kwa insulin m'magazi, impso zimayamba kuchotsa sodium yambiri, zomwe zimapangitsa kuti madzi asungidwe. Zomwe zili ndi glycogen, zomwe zimamanga madzi m'chiwindi ndi minofu, zimacheperanso.
• kutsika kwa insulin. Chimodzi mwazinthu zomwe zimagwira ntchito imeneyi ndi kupanga ndi kusunga maselo amafuta. Chifukwa chake, ndi kuchepa kwake, kuchepa thupi kumawonedwa,
• kusowa kwa chakudya. Chakudya chimadziwika ndi kudya mapuloteni ambiri, omwe amathandiza kuchepetsa chidwi komanso kuthamangitsa njira za metabolic. Mapuloteni amawonjezera minofu yambiri, chifukwa chomwe thupi la munthu limayamba kuwotcha zopatsa mphamvu zambiri patsiku. Mumafunanso kudya zochepa chifukwa chazakudya zambiri. Pali lingaliro kuti kuchepa kwa chilumikizano kumalumikizidwa ndi kuyamwa kwa mahomoni a leptin.

Kuphatikiza polimbana ndi kunenepa, zakudya zimathandizanso kukonza thanzi, zimachepetsa kwambiri mwayi wokhala ndi mtima ndi matenda a shuga. Chifukwa chake, anthu omwe ali ndi vuto lolemera komanso omwe amakonda kudwala matenda a endocrine amalimbikitsidwa kuti asamachotse zakudya zamatumbo ambiri pakudya kwawo.

Ngakhale kuti kunenepa kwambiri ndikuyamba kwa zakudya zoyenera kumachoka pochotsa madzi ochulukirapo, zotsatira zazikulu zakuchepera zimapezekanso chifukwa chotentha mafuta.

Chinsinsi cha zakudya ndi malamulo ake

Chofunikira chakudyachi, kapena makamaka chakudya chonse, ndikuchepetsa zakudya zomanga thupi. Izi ndi zinthu zomwe zimakhala ndi shuga, ufa, wowuma. Simungathe kuchita popanda ma carbohydrate konse - pankhani iyi, ziwalo zambiri zimasiya kugwira ntchito moyenera.

Pafupipafupi, ochepa omwe amafunikira ndi 150 g ya chakudya chambiri tsiku lililonse, kwa anthu omwe amasewera masewera olimbitsa thupi, 300-400 g.

Zotsatira zake, thupi likaleka kulandira zochuluka mwazinthu izi ndi mphamvu yofunikira, limakumana ndi mavuto.

"Njira yotuluka" ndikutembenuka kwa mphamvu yama cell yamafuta, yomwe imayamba njira yochepetsera thupi.

Ndizovuta kutcha dongosolo la kadyedwe kazakudya ili ndi chakudya chathunthu, chifukwa sizitanthauza kumangokhala ndi njala kapena kudziletsa. Chofunika chake ndi kusintha kwamafuta ndi zinthu zomanga thupi.

Pankhaniyi, zakudya ndizopatsa thanzi, zokhutiritsa komanso zathanzi.

Kuchokera pazakudya zopatsa mphamvu, zimakonda kuperekedwa ku zinthu za mtundu "wosakwiya" - thupi limazisintha pang'onopang'ono, kotero kuti sizisintha kukhala "owonjezera" mphamvu ndi mafuta m'thupi.

! Chifukwa cha kudya moyenera komanso kokwanira, chakudya chochepa kwambiri cha carb chocheperako chimavomerezedwa ndi madokotala ndi akatswiri azakudya. Amawonedwa osati othandiza, komanso osavulaza.

Mfundo za zakudya

Pamene makamaka mafuta ndi mapuloteni amalowa m'thupi kwa nthawi yayitali, ma ketoni amapangidwa m'menemo. Zinthu izi zimapatsanso thupi mphamvu, komanso zimachepetsa kumverera kwa njala. Komanso, mphamvu sizipangidwa kuchokera ku minofu ya minofu, koma kuchokera ku mafuta okha. Chifukwa chake, zakudya zokhala ndi carb zochepa ndizoyenera osewera komanso anthu omwe ali ndi moyo wokangalika.

Kuphatikiza apo, chakudya chochepa chamafuta chimakhudza njala m'njira ina. Amayang'anira mulingo m'mwazi wa mahomoni awiri nthawi imodzi - glucagon ndi insulin. Zoyenera kutsata zimamupangitsa kuti munthu asakhale ndi njala komanso kuti asakhale ndi chidwi chofuna kudya.

Zakudya zamitundu mitundu

Kuphatikiza pa mtundu wakale wa chakudyacho, pamene kudya zakudya zamafuta othamanga kumangochepetsedwa, palinso mitundu ina ya chakudya:

1. Zakudya zomwe zimayang'ana pa zakudya zama protein. Uwu ndiye mwayi woyenera osewera omwe akutenga minofu. Pankhaniyi, chakudya chamafuta chimaloledwa kudyedwa musanadye nkhomaliro, ndipo zogulitsa zomwe zili ndizapamwamba ndizokhazokha zam'mawa.
2. Kusinthana kwa zakudya zama protein ndi chakudya. Mfundo yake imakhazikika poti kutsatira kwa nthawi yayitali chakudya chamafuta osapatsa mphamvu kumapangitsa kuti ntchito zake zizigwira bwino ntchito. Kuti "mudzutse" njira yochepetsera thupi, kugwiritsa ntchito mankhwala omwe amapezeka nthawi zambiri okhala ndi zopatsa zamafuta osinthidwa.
3. Zakudya za Ketogenic. Zakudya izi zimaloledwa pokhapokha atamuyeza mayeso, chifukwa chake ndizofunikira kwambiri zamafuta. Kutalika kwake sikupitirira sabata 1 mwezi uliwonse wa 2. Chimodzi mwazosankha zaulamulirowu ndi zakudya za Kwasniewski.

Kodi ndi ndani?

Nthawi zambiri, othamanga, omanga thupi, othamanga omwe amafuna zotchedwa kupukutira kuzakudya. Ndemanga ndi zotsatira pambuyo pakutsatira zakudya zama carb ochepa zikuwonetsa kuti ndizothandiza kuchepetsa kunenepa, osakhudza kuchuluka kwa minofu yambiri mthupi.

Kuphatikiza pa osewera, zakudyazi zimaperekedwa kwa amuna ndi akazi omwe amafuna kuchepa thupi ndipo sanakonzekere kudzichepetsa kwambiri pakudya. Madokotala ndi akatswiri azakudya amamuwalangizanso za matenda ashuga, makamaka mtundu wachiwiri. Kuletsa zakudya zamafuta am'thupi kumathandizira kuti shuga azithamanga pamlingo woyenera, komanso kupewa kunenepa kwambiri.

Ngakhale zabwino za zakudya izi, zili ndi zotsutsana. Zakudya sizigwira ntchito pazotsatirazi:

• pa mimba ndi kuyamwa,
• muubwana ndi unyamata,
• anthu okalamba.

Magulu awa a anthu amafunika zakudya zoyenera, zomwe zimakhala ndi zinthu zonse zofunika, kuphatikizapo chakudya chamafuta ndi mafuta.

Komanso, zakudya zotere sizikulimbikitsidwa kwa anthu omwe ali ndi nkhawa yamaganizidwe. Popeza kudya mafuta ochepa, shuga m'magazi amatsika, motero ubongo sugwira ntchito mokwanira.

Zitsanzo zamndandanda sabata

Kuti mukwaniritse izi, chakudya chochepa m'mankhwala ochepa chimalimbikitsidwa osachepera mwezi. Ndikofunikira kwambiri kukonza chakudya sabata iliyonse. Chifukwa chake, mndandanda pafupifupi wa sabata la amayi ndi motere:

• Chakudya cham'mawa: Kutumizira omelet kapena kanyumba tchizi, apulo.
• Chakudya chamasana: Wiritsani ng'ombe kapena kuphika nsomba (250-300 g), konzani saladi kapena mbale yam'mbali.
• Zosadya: Apple kapena lalanje, tchizi chamafuta ochepa (100-150 g).
• Chakudya chamadzulo: nsomba yophika kapena yophika ndi mbale ya masamba (300 g), gawo la buckwheat ndi ng'ombe limaloledwa.

• Chakudya cham'mawa: Yophika kapena apulo watsopano, gawo la tchizi tchizi (zosaposa 200 g) kapena mazira okhazikika (mazira 2-3 ndi mkaka).
• Chakudya chamasana: Ng ombe kapena nkhuku yokhala ndi masamba (200-300 g), saladi watsopano.
• Zakudya zokhazokha: Yogwiritsa popanda zotsekemera, zipatso kapena saladi yamasamba.
• Chakudya chamadzulo: Msuzi wochokera ku bowa, nyama kapena masamba.

• Chakudya cham'mawa: Mazira owiritsa (osaposa 2) kapena lalanje, tchizi cholimba (magawo 1-2).
• Chakudya chamasana: Nkhuku kapena nsomba.
• Zokhwasula: Yogurt kapena kefir smoothie, ololedwa zipatso.
• Chakudya chamadzulo: Kutumizira nkhuku (300 g) kapena nyama ya ng'ombe ndi kabichi.

• Chakudya cham'mawa: Oatmeal phala yokhala ndi zipatso zouma kapena zowotcha.
• Chakudya chamadzulo: Ng'ombe zozama zamasamba (200-250 g).
• Zosadya: Yogurt, zipatso zatsopano kapena zophika.
• Chakudya chamasana: Saladi wa Beetroot, gawo lachiwisi kapena nsomba yam'mbali yokhala ndi mbali ya mpunga wosasenda.

• Chakudya cham'mawa: smoothie kapena mkaka wamkaka, mazira okhazikika kapena mazira owiritsa, tchizi cholimba.
• Chakudya chamadzulo: nsomba yophika kapena nkhumba yokhala ndi saladi yamasamba.
• Zakudya zoziziritsa kukhosi: Galasi ya yogati, yolola zipatso.
• Chakudya chamadzulo: Chomera chamasamba ndi nkhuku kapena ng'ombe.

• Chakudya cham'mawa: tchizi chosiririka mu uvuni kapena tchizi chatsopano. nsomba zokhala ndi mpunga pambali kapena nsomba zam'nyanja.
• Chakudya chamasana: saladi watsopano wamasamba, kuphika nyama kapena msuzi wa ng'ombe.
• Zosadya: Saladi ya Zipatso.
• Chakudya chamadzulo: Nsomba ndi mpunga kapena nsomba zam'nyanja.

• Chakudya cham'mawa: Buckwheat.
• Chakudya chamadzulo: Msuzi kapena masamba.
• Zakudya zokhazokha: saladi wamasamba, mazira ophimbidwa, yogati kapena zipatso.
• Chakudya chamadzulo: saladi wa zipatso, nsomba, nkhumba kapena masamba.

Ngati mukufuna kusiyanitsa menyuyi, mutha kuyimitsanso mbalezi ndi zina zomwe zili zofanana ndi zomanga thupi ndi zopatsa mphamvu. Mukusankha kudzakuthandizira tebulo la mankhwala (onani), pansipa. Mpaka 40 g wa chakudya chambiri amaloledwa patsiku.

! M'masabata awiri oyamba kudya, saloledwa kudya yisiti yophika mkate, makamaka yokoma. Pakadutsa masabata atatu, magawo awiri a buledi wa chinangwa, komanso mafuta owala a tirigu, amaphatikizidwa muzakudya.

Pokonzekera izi kapena zina, ndibwino kugwiritsa ntchito njira zotsatirazi zamankhwala otentha:

• kuphika
• kuzimitsa
• kwa okwatirana
• kutulutsa
• kuphika ophika pang'onopang'ono kapena uvuni,
• kuphika pazakudya zamafuta.

Kuyambira zakumwa masana mutha kumwa madzi oyera, khofi wakuda, tiyi. Shuga sayenera kuwonjezeredwa zakumwa, chifukwa chake zipatso zosafunikira, zakumwa za zipatso kapena zakumwa siziletsedwa.

Zololedwa ndi Zoletsedwa

Gome la zopangidwa ndi zakudya zama carb ochepa zimakhala ndi zakudya zomwe zimakhala ndi mafuta ochepa, koma ndizoletsedwa. Chifukwa chake, musanayambe kudya, ndibwino kuti muzidziwa mndandanda wazinthu zomwe zimaloledwa zomwe siziloledwa.

Zitsanzo Zamasamba Acipatso

Zina mwazovomerezeka ndi:

• nyama - makamaka nkhuku ndi ng'ombe, ndi mwanawankhosa ndi nkhumba zazing'ono,
• zipatso - kupatula nthochi za kalori zapamwamba komanso mitundu ina ya mphesa,
• dzinthu - oatmeal, chinangwa, buckwheat, mpunga wosasunthika,
• masamba - kunja kwa nyemba komanso kukhathamira kwambiri,
• bowa
• mkaka, yogurt yopanda tanthauzo, kefir, tchizi chanyumba, tchizi wopanda mafuta ambiri,
• mazira
• mbewu, mtedza,
• nsomba zam'madzi ndi nsomba zonenepa kwambiri,
• amadyera.

• mpunga woyera ndi pasitala kuchokera ku ufa wamapulogalamu,
• ndinasuta nyama ndi zakudya zam'chitini,
• masoseji, masoseji,
• misuzi, makamaka mafuta,
• shuga ndi maswiti, uchi, manyuchi,
• mowa
• kaboni ndi zakumwa zotsekemera.

Zotsatira

Kuti mupeze zotsatira zooneka bwino zamagetsi otsika pang'ono, muyenera kutsatira miyezi isanu ndi iwiri. Kuphatikiza apo, zotsatira zoyambirira, zomwe ndi pafupifupi 5 kg, zidzatheka pokhapokha miyezi 1.5.

Ngati mukukonzekera kuchepa thupi, makilogalamu 10 kapena kuposerapo, ndiye kuti zakudya zimatha miyezi osachepera 3-4. Pakatha miyezi isanu ndi umodzi, kunenepa kwambiri kumachepera 20 kg. Izi ndi zotsatira zabwino za chakudya chotere pamene chakudya sichikhala chochepa masana.

Ochita masewera ambiri amadziwa bwino nkhani yabodza pa chakudya chochepa kwambiri.Chinyengo ichi,, chomwe chimamasuliridwa kuti "chinyengo", chimakhala "tsiku limodzi" kuchokera pachakudya chopatsa thanzi. Masana ano, zakudya zoletsedwa zimaloledwa - maswiti, makeke kapena zakudya zamafuta. Mukamatsatira malamulowo, masiku "akunyengeza" awa adzakhala othandiza pakuchepetsa thupi:

1. Kuchuluka kwa zakudya zoletsedwa sikudutsa 10% ya zakudya za tsiku ndi tsiku.
2. Masiku oterowo saloledwa nthawi yopitilira 1 pa sabata kapena nthawi imodzi mu masabata 2-3, ngati pali kuchuluka kwamafuta ambiri.
3. Idyani zakudya zosankhidwa ziyenera kukhala patebulo pokha. Palibe ma TV kapena zida zamagetsi zokhala ndi zakudya - zimachepetsa chidwi komanso zimakupangitsani kuti muzidya kuposa momwe mumakonzera.

Malamulo osavuta awa amathandiza kupewetsa "chakudya chamtambo" mukamatsatira zakudya zamafuta ochepa, pamene kulemera kumayima. Thupi limalandira zinthu zochuluka “zayiwalika,” chifukwa chake sizisunga mafuta kuti zigwiritsidwe ntchito mtsogolo, koma ndikupitilirabe.

Iwo omwe ayesa chakudyachi akutsimikizira kuti amalekerera mosavuta ndipo amapereka zotsatira zowoneka. Mayankho awo amatilola kuti tizitsimikizira izi.

Ndikuyembekezera tchuthi cha Chaka Chatsopano komanso maphwando ena osaleza mtima komanso owopsa. Popeza ndikuganiza momwe manambala azikwerera pamiyeso. Koma ndinapeza njira yanga yopewera izi - milungu itatu pachakudya chochepa chamafuta ndimafuta omwe amapezeka panthawi ya tchuthi. Ndikupangira!

Zakudya izi zidathandizira kutaya ma kilogalamu pambuyo pathupi lachiwiri. Sindinganene kuti ndizapadera, zimangogwira ntchito. Anamaliza kuyamwitsa ndipo nthawi yomweyo anasinthana ndi chakudyachi. Zotsatira zake ndi 15 kilogalamu.

Ndi mnzanga, tidaganiza zopukuta pofika nthawi yotentha. Wophunzitsa masewera olimbitsa thupi analimbikitsa kuletsa zakudya zamafuta. Adakhala miyezi iwiri ndikuchotsa mafuta, ndikupanga minofu. Koma chimodzi chomwe chimabweza - ubongo umagwira ntchito kwambiri popanda glucose.

Ngati mutsatira malamulowo, ndiye kuti adzakupatsani zabwino. Menyu yake ndi yotakata, yopanda zopatsa mphamvu kapena zoletsa. Chifukwa chake, kuchepetsa thupi kudzakhala kopanda tanthauzo!

Khalani bwino ndikukhala olimba ndi bodytrain.ru

Zakudya Zochepa Zamakatoni - Zomwe Muyenera Kudziwa

Kulemera kwambiri - Ili ndi vuto wamba komanso losasangalatsa lomwe limapezeka mwa anthu ambiri ndikupangitsa zovuta zambiri. Munkhaniyi, tikufotokozerani momwe mungathandizire thupi lanu kuthana ndi ma kilogalamu osafunikira osatopa ndi njala. Tisankha zakudya zomwe zili zotetezeka m'chifaniziro chanu ndikupereka menyu azakudya zamagalimoto ochepa pa sabata.

Malinga ndi ziwerengero, kuyambira 1980 chiwerengero cha anthu onenepa padziko lapansi chawonjeza. Ku Russia, opitilira 30% aanthu ogwira ntchito ali ndi vuto la kunenepa kwambiri. Ili ndi vuto lalikulu kwa anthu.

Kupatula apo, zotsatira za kunenepa kwambiri ndikumwalira msanga, matenda oopsa, kuphwanya kwamisempha, matenda a shuga, khansa, matenda amtima.

Ngati mukuyang'ana mbali yokongola ya nkhaniyi, ndiye kuti anthu athunthu amawoneka okalamba kwambiri kuposa anzawo.

Kuti muthane ndi vutoli, njira zosiyanasiyana zopangira zakudya zimapangidwa. Chifukwa chake dokotala waku America Robert Atkins adapanga chakudya chamafuta ochepa, chomwe chimakhazikitsidwa pakuchepetsa kudya kwa michere. Akalowa m'thupi lathu mu mgawo wochepa, zimayamba kugwiritsa ntchito mafuta osungira kuti zitsimikizire ntchito zofunika.

Zakudya Zapansi-Carb: Zakudya Zamndandanda

Ndi chakudya chamtunduwu, simuyenera kutsatira zakudya zosasunthika ndikuwerenga kuchuluka kwa zopatsa mphamvu. Mukungoyenera kupanga mndandanda wazinthu zabwino zomwe zalembedwa pamndandanda womwe uli pansipa.

Gome Lophatikiza Zakudya Zopatsa Zakudya Zambiri

Uwu ndi mndandanda wazomwe mungadye ndi zakudya zamafuta ochepa. Koma kumbukirani kuti nyemba, maolivi, maolivi ndi mtedza ndibwino kuti asazunzidwe. Ndikokwanira kuti chilichonse mwazogulitsazo chinali pachakudya kamodzi kapena kawiri pa sabata pang'ono. Kuchuluka kwa zipatso ndi chimodzi, ziwiri patsiku.

Zakudya zoletsedwa mu chakudya chamafuta ochepa

Zakudya zokhala ndi shuga wambiri ndi wowuma siziyenera kuperekedwa kuchakudya chanu. Potere, njira yowotcha mafuta amthupi idzachitika mosatekeseka.

Zinthu zomwe sizilimbikitsidwa zakudya zamafuta ochepa:

• Pasitala
• Mbatata
• Mpunga Woyera
• Zakudya zakusuta
• Masoseji
• Masoseji
• Maswiti
• Kuphika
• Wokondedwa
• Zipatso zouma
• Mayonesi, ketchup, msuzi
• Shuga
• Nthochi ndi mphesa
• Madzi, ma compotes, mandimu
• Zakumwa zoledzeretsa

Zakudya Zapakati pa Carb Zasabata

• Anakukanda mazira ndi nyama ya ham ndi phwetekere
• Tchizi cholimba - 100 g
• Tiyi (khofi) wopanda shuga

Chakudya chamadzulo:

• Msuzi wa Celery
• Buckwheat
• bere la nkhuku
• Saladi wamasamba

Zovuta:Chakudya chamadzulo:

• Nyanja kale
• Mtundu wophika

• Mazira owiritsa - 2 ma PC.
• Curd - 100 magalamu
• Tiyi yobiriwira

Chakudya chamadzulo:

• Nyama ndi msuzi wamasamba
• Yophika Thumba Lapamwamba

Zovuta:Chakudya chamadzulo:

• Zakudya zam'madzi zophika ndi masamba
• Tiyi

• Msuzi wamasamba
• Saladi wa kabichi
• Nkhumba zowaza

Zovuta:Chakudya chamadzulo:

• Nsomba zophika
• Tomato ndi nkhaka saladi
• kapu ya kefir

• Katemera wa nkhuku
• Saladi wa bowa
• Mwanawankhosa wowiritsa

Zovuta:Chakudya chamadzulo:

• Nyanja kale
• Wokazinga biringanya

• Swart masamba ndi tchizi grated
• Khofi

Chakudya chamadzulo:

• Msuzi wowala popanda kukazinga
• Trout ndi masamba

Zovuta:Chakudya chamadzulo:

• Nyama yophika
• Nkhaka ndi saladi wa phwetekere

• Omele
• kolifulawa yophika

Chakudya chamadzulo:

Zovuta:Chakudya chamadzulo: LamlunguChakudya cham'mawa:

• Squash caviar
• mazira awiri owiritsa
• Khofi

Chakudya chamadzulo:Zovuta:Chakudya chamadzulo:

• Letesi
• Salimoni
• Kapu ya vinyo wofiira

Zakudya zamafuta ochepa

Zakudya zamafuta ochepa zama carb ziyenera kukhazikitsidwa ndi 70% mafuta, 25% mapuloteni, komanso 5% ya chakudya chamafuta. Poterepa, thupi limayenda kuchokera pakuwonongeka kwa chakudya chamagulu (glycolysis) kupita ku kuwonongeka kwa mafuta (lipolysis). Sinthani muyeso wamafuta ndi mapuloteni, ndikupatsani kukonda mafuta.

Chakudya Chofunikira:

• Nyama
• Nsomba yamafuta (mwachitsanzo trout)
• Mazira
• Mafuta (maolivi, opaka)
• Masamba obiriwira
• Nthambi
• Mtedza
• Zipatso

Iyenera kuperekedwa:

• Zinthu zophika buledi
• Chocolate
• Maswiti osiyanasiyana
• Pasitala
• Mbatata
• Chimanga
• Mkaka
• Porridge
• Nyemba
• Nthochi, mphesa

Zakudya Zochepa Zamakatoni a Cholesterol Akulu

Kutulutsa uku ndikofunika kwambiri kwa anthu omwe ali ndi cholesterol yayikulu. Zakudya zawo zazikulu ziyenera kukhala: milozo, bedi, burbot, haddock, cod, halibut, flounder, nyama yoyera, oatmeal, buckwheat, zipatso, masamba ndi nyemba.

Kutsatira zakudya zama carb otsika kwambiri ndi cholesterol yambiri, simudzangotulutsa zochuluka, komanso kupewa matenda oopsa.

Zakudya za carb zotsika: contraindication

Osamadya ":

• ndi matenda a chiwindi, impso, mtima dongosolo
• kudzimbidwa kwanthawi yayitali komanso dysbiosis
• ana ndi achinyamata omwe thupi lawo likupangidwabe (kusowa kwa chakudya chamagulu amafuta kumatha kuyambitsa mavuto akulu azaumoyo)
• azimayi oyembekezera komanso amayi oyamwitsa (komabe, ngati mayi woyembekezera ali ndi vuto lokwanira, adokotala atha kukuwuzani zakudya zamtunduwu)

Kodi chiwopsezo cha chakudya chamafuta ochepa sichikhala bwanji?

• Chifukwa cha kusowa kwa chakudya chamafuta, mafuta amadzaza, ma protein a cellular amawonongeka ndikupanga matupi a ketone - zonsezi zimawonjezera acidity m'thupi. Ndipo ndiyomwe imayambitsa kupuma movutikira, misomali yovulala, zovuta, khungu lamavuto. Kupweteka kwamtima, kupweteka mutu, kutopa ndi kukhumudwa zikuwoneka.
• Ubongo wathu umalandira mphamvu kudzera mu shuga. Kuwonongeka kwamafuta sikupereka ubongo ndi mphamvu yofunikira. Chifukwa chake, kungoyenda pang'onopang'ono ndikuiwala zochepera kungakhale anzanu pa nthawi ino.
• Kugwiritsa ntchito kwambiri nyama kumayambitsa mpweya, kudzimbidwa komanso kuphuka.
• Kudya zakudya zama protein kwambiri kumayambitsa chiwindi ndi impso
• Kugwira ntchito kumachepa
• Kusatetezeka kumachepa
• Pali kuchepa kwa mavitamini ndi michere muzakudya

Zakudya Zapansi Zapakatikati: Ndemanga ndi Zotsatira

Marina: Ndimayesetsa kudya zakudya zosiyanasiyana. Uyu ndiye "munthu" weniweni. Kwa masiku 14 zinatenga 4 kg. Ndipitilira zina. Koma sanalangizidwe kwa miyezi yopitilira iwiri, chifukwa thupi limafunikiranso zamafuta.

Julia: Kwa nthawi yayitali ndimakhala ndikufunafuna njira yochepetsera thupi mukasafunikira kuyang'ana chakudya ndi maso anjala. Zambiri ziloledwa pano, ndipo izi sizingakondwere. Zinanditengera makilogalamu 7 m'miyezi 1.5. Sindingakhulupirirebe, ndimaganiza izi pokhapokha ndi njala ndizotheka.

Oksana: M'milungu iwiri, adataya 5 kg. Koma ine ndimakonda maswiti ndipo zimandivuta. Chifukwa chake ndikufuna kudya chidutswa cha mkate wa biscuit ((

Elvira: Kwa mwezi umodzi ndidakhala pamadzi amodzi, ndidataya 10 kg. Choyipa kwambiri ndikuti ndidawayimba bwino mu miyezi ingapo! Ndidayesa iyi, zomwe, zotsatira zake, sizowopsa - 5 kg m'masiku 30. Koma miyezi isanu ndi umodzi yadutsa, ndipo kulemera kumakhalabe chimodzimodzi. Palibe zovuta kukakamira, chifukwa chake ndimalangiza aliyense.

Tidawunika kuopsa kwa zakudya zama carb zotsika komanso zabwino zake. Ndikukhulupirira kuti izi zikuthandizani kupima zabwino ndi zovuta ndikupanga chisankho choyenera.

Ndipo komabe - musakhale adyera ndikugawana nawo pamagulu ochezera pa intaneti!
Uku ndikothokoza kwabwino kwambiri kwa ife ...

Kodi zakudya zamafuta ochepa ndi ziti?

Kodi zakudya zopatsa thanzi ndi ziti? Uwu ndiye kuchuluka kwa chakudya chotsalira pambuyo pazakudya zamadzimadzi zimachotsedwa muyezo wazakudya zonse.

Mwanjira ina, fiber sizimaganiziridwa poyerekeza ndi mafuta oyera, chifukwa samamwetsa pakatha kumwa, komanso sawonjezera shuga wamagazi ngati glucose.

Pachifukwachi, anthu ambiri omwe amadya zakudya zamafuta ochepa kwambiri amayesabe kudya zakudya zina zokhala ndi fiber yayikulu, monga masamba kapena mtedza womwewo.

Zakudya zonse zam'magazi ndizokwanira shuga, wowuma ndi zakudya zamafuta.

Opanga pazinthu zawo m'njira zosiyanasiyana amatha kuwonetsa kuchuluka kwa chakudya chambiri. Mtengo wazakudya ungathe kuwonedwa mosiyana: kuchuluka kwa chakudya chopatsa thanzi, shuga ndi CHIKWANGWANI. Ena ndi chakudya chamagulu ochulukirapo, kuphatikizapo shuga ndi wowuma.

Yesani kusankha zakudya zomwe zili ndi shuga wambiri. Shuga amakhala ndi zopatsa mphamvu zopanda kanthu (ndiye kuti, alibe phindu la Zakudya zomanga thupi), koma koposa zonse, shuga ndi zakudya zili ndi michere yambiri "m'malo mwanu".

Kodi mungadye zochuluka motani?

Mwachidziwitso ,achidziwikire, palibe zambiri zomwe tingafotokoze apa, koma tiyeni tiwone mwachidule: zakudya zama carb ochepa - Iyi ndi njira yodyetsera zakudya zomwe zimapezeka muzakudya zamafuta ochepa komanso zomanga thupi kwambiri komanso zomanga thupi. Mankhwala angati omwe amadyedwa ndi chakudya chochepa: mpaka 40 gr. tsiku ndi tsiku.

Zakudya zopanda mafuta - Ichi ndi dongosolo lazakudya lomwe limapangidwa pazinthu zomwe zilibe chakudya chokwanira komanso kuchuluka kwa mapuloteni komanso mafuta. Zakudya zomanga thupi m'zakudya zilipo zochepera: kuchuluka kwake patsiku sikuyenera kupitirira 20 magalamu, omwe amatengedwa makamaka kuchokera ku masamba.

Chifukwa chakuti pafupifupi mafuta amkati samalowa, thupi limagwiritsa ntchito mphamvu zake zamafuta. Kulemera kumachepetsedwa, mafuta amawotchedwa - lepota.Tidasanthula mwatsatanetsatane chakudya chamafuta ambiri munkhani Zakudya za Ketogenic: Mafuta Othawa.

Mndandanda Wapamwamba Wopatsa Zakudya Zam'madzi Okhazikika

Kodi mumafunitsitsa kudziwa zakudya zomwe zili ndi chakudya chamagulu ochepa? Pansipa pali mndandanda wa carb wotsika.

1. Broccoli
2. Kholifulawa
3. Bowa
4. Tsabola wokoma
5. Masaladi Abwino a Green
6. Asparagus
7. Kale kabichi
8. Sipinachi
9. Nyemba zobiriwira
10. 10. Anyezi
11. Leek
12. Tomato
13. Brussels imamera
14. Avocado (ngakhale imatengedwa ngati chipatso, koma nthawi zambiri imagwiritsidwa ntchito ngati masamba)
15. 15 Turnips
16. Kabichi yoyera
17. Kaloti (chakudya chamagulu)
18. Nkhaka
19. Selari
20. Zukini
21. Mangold

Mndandanda umapitilirabe. Muyenera kungokumbukira kuti pafupifupi ndiwo zamasamba zonse, kupatula zomwe zimakhala zokhazika, monga mbatata, zimakhala ndi chakudya chamagulu pang'ono.

Mosiyana ndi masamba, zipatso ndi zipatso zimakhala ndi shuga wambiri. Chifukwa chake, sangathe kutchedwa kuti otsika-carb. Koma kuphatikiza kwa zinthu zotere ndi zakudya zambiri ndipo mumakudya ambiri amaloledwa. Kusunga chakudya chamafuta ochepa, ingosankha zipatso ndi zipatso ndi wowawasa kapena wowonda. Izi ndi:

1. Rabulosi
2. Strawberry
3. Mabulosi
4. Malalanje
5. Mphesa
6. Ndimu
7. Kiwi
8. Apricots
9. Ma tangerine
10. Cranberries

Pali zipatso ndi zipatso zambiri zomwe mungathe kuphatikiza mosamala m'zakudya zanu popanda vuto la kuchuluka kwa chakudya chamagulu.

Mazira ndi Zinthu Zamkaka

1. Mazira
2. Yogati yopanda mafuta
3. Zili mkaka wonse
4. Tchizi, kuphatikiza tchizi cholimba ngati cheddar, tchizi wabuluu, feta, mbuzi ndi ena
5. Kirimu wowawasa wowawasa
6. Mafuta zonona
7. Kefir
8. Yogati yachi Greek

Nyama ndi nyama

1. Ng'ombe
2. Mwanawankhosa
3. Chikuku
4. Turkey
5. Nyama ya nkhumba
6. Bacon
7. Venison
8. Jerky
9. Kalulu
10. Nutria

Pafupifupi zinthu zonse za nyama sizikhala ndi ma carbohydrate ndipo mtengo wake umakhala wopanda zero.

Nsomba ndi nsomba zam'nyanja

1. Salimoni
2. Haddock
3. Trout
4. Halibut
5. Sardines
6. Anchov
7. Mackerel
8. Tiyi
9. Cod (pang'ono)
10. Scallops

Monga zopangidwa ndi nyama, nsomba ndi nsomba zam'madzi momwemo zilibe chakudya. Chokhacho chomwe muyenera kulabadira ndikusankha nsomba zam'madzi ndikupewa nsomba zazikulu zam'madzi, monga shrimp, zomwe zingakhale ndi zebury ndi zina zambiri.

1. Mbewu za Chia
2. Mbewu za fulakesi
3. Maamondi
4. Walnuts
5. Dzungu nthanga
6. Mbeu za Sesame
7. Cashew
8. Brazil nati
9. Coconut
10. Mbewu za mpendadzuwa
11. Mtedza wa Macadamia
12. Hazelnut
13. Pistachios

Mafuta onse ndi mafuta ali ndi pafupifupi zero mafuta, mndandanda womwe uli pansipa suli wathunthu.

1. Coconut
2. Maolive
3. Hemp
4. Flaxseed
5. Batala
6. Walnut
7. Ghee (batala wa ghee)
8. Mafuta a kanjedza
9. Mafuta a nkhumba
10. Mafuta a ng'ombe
11. Mafuta a mwanawankhosa

Nyengo, zitsamba ndi zonunkhira

1.Herbs, monga turmeric, ginger, oregano, rosemary, basil, mchere wamchere, tsabola, etc.
2. Suzi zokometsera

1. Viniga, kuphatikiza apulo, vinyo, basamu ndi ena
2. Cocoa ufa
3. Mpiru
4. Msuzi wa soya
5. Msuzi wamfupa
6. Maolivi

1. Tiyi (wobiriwira, wakuda, oolong, oyera ndi ena)
2. Khofi
3. Tiyi ya zitsamba
4. Madzi opukusa kumene
5. Green smoothies
6. Madzi osavomerezeka

Zitsanzo Zotsika za Carbohydrate

Mafuta ndi minced nyama ndi masamba

Chakudya cham'mawa chopatsa thanzi ichi chimaphatikizapo mazira, ng'ombe ya pansi ndi tsabola wa belu, phwetekere, avocados, parsley kapena cilantro, yomwe imatha kuperekedwa pa mkate woonda wa pita kapena tortilla.

Zambiri Zopatsa Thanzi Potumiza:

46.8 magalamu a mapuloteni

1.7 magalamu a shuga

Khola losenda ndi mazira, yokazinga mu ghee, momwe mungawonjezere anyezi wosankhidwa kapena adyo, amadyera.

Zambiri Zopatsa Thanzi Potumiza:

Salmoni wophika ndi pecans pesto (kapena mtedza wina) ndiwopatsa thanzi ndipo alibe mafuta ambiri.

Zambiri Zopatsa Thanzi Potumiza:

Zakudya zamafuta ochepa zimatha kuthandiza anthu kuti achepetse thupi mosavuta komanso kuti akhale ndi thanzi labwino, amachepetsa kudalira shuga, kusintha ubongo, kukumbukira anthu okalamba,kuchepetsa kuopsa kwa matenda ashuga komanso kuchepetsa shuga m'magazi.

Kutengera mtundu wa thanzi komanso cholinga, ndikofunika kupewa zakudya zokhazikika, zipatso zokoma ndi zipatso.

Ngati nkovuta kukumbukira kuti ndi masamba ati omwe sakhala okhuthala, muyenera kudziwa lamulo limodzi lofunika:

Zabwino zonse zamasamba zomwe zimamera pamwamba pamtunda zimakhala zochepa. Komanso, masamba omwe amamera pansi amakhala ndi wowuma kwambiri.

Zakudya zochepetsedwa za carb nthawi zina zimatha kuphatikizira nthangala ndi nthangala. Zikumera zimakhala ndi chakudya chamagulu ochulukirapo, koma popeza zimakhala ndi zopatsa mphamvu komanso zopatsa thanzi, sizoyenera kuthetseratu magwero azakudya za thanzi. Kugwiritsa ntchito moyenera sikuletsedwa. Kuphatikiza apo, pakumera, mapuloteni ochulukirapo, mavitamini ndi mchere amamasulidwa, mayamwidwe awo ndi chimbudzi chimathandizidwa.

Ndi zakudya zama carb otsika, mahomoni olimbitsa thupi nthawi zina amakhala bwino, zomwe zimapangitsa kuti kugona kwambiri, kupweteka kwa minofu, kuchepetsedwa kwa mafupa, komanso kuwonjezeka kwathunthu komanso kuchepa kwa mafuta m'thupi.

Zakudya zama carb otsika, menyu sabata iliyonse, maphikidwe a chakudya

Moni kwa inu, owerenga. Kunenepa kwambiri kwakhala vuto kwa anthu ambiri, kuwapangitsa kuti asangokhala okhumudwitsidwa ndi kusakhutira kwawo, koma pambuyo pake zomwe zimapangitsa kuti pakhale matenda akuluakulu.

Pofuna kuthana ndi ma kilogalamu owonjezera, anthu ambiri amangochepetsa kuchuluka kwa zakudya zomwe zimadyedwa, molakwika poganiza izi njira yokhayo yotuluka.

Gawo lina lomwe likufuna kuchepetsa thupi limagwira ntchito kwambiri masewera olimbitsa thupi, limagwiritsa ntchito zakudya zosiyanasiyana mpaka kufa ndi njala, kugwiritsa ntchito maphikidwe ophika zakudya zochepa zama calorie, kuthera nthawi yayitali ndikufufuza intaneti pofunafuna njira zopangira zokonzekera mlungu umodzi, koma osatha kukwaniritsa cholinga chawo.

Chinsinsi chopambana ndikuganizira mtundu wa zakudya zomwe zimadyedwa mu chakudya, komanso kuti muchepetse kuchuluka kwawo. Zakudya zochepa za carb zimadziwika kuti ndiwothandiza kwambiri polimbana ndi kunenepa kwambiri, zomwe zatsimikiza kugwira kwake ntchito.

Kufotokozera kwa Carb Yotsika

Chikhumbo cha anthu kudya zakudya zopangidwa ndi ufa, maswiti osiyanasiyana ndi zakudya zina zimafotokozedwa ndi kufunikira kwa mphamvu ya thupi lawo, lomwe silimadyedwa pambuyo pake. Gawo lake limasandulika malo osungira mafuta.

Zakudya zomanga thupi zimachulukitsa shuga wamagazi, zomwe zimakhala zowopsa kwa anthu omwe ali ndi matenda amtundu wa 1 komanso mtundu wa matenda ashuga wa 2 pomwe kutulutsidwa kwa insulin sikupezeka mulingo woyenera.

Chomwe chimapangitsa kuti zakudya zamafuta ochepa azikhala pang'ono pokhapokha kuchepetsa kuchuluka kwa mafuta omwe amapezeka muzakudya za tsiku ndi tsiku ndikusintha gawo lina makamaka ndi chakudya chama protein. Ndikusowa kwa chakudya chamafuta, thupi limadya mafuta ochulukitsa.

Mukasinthira kuzakudya zotere, thupi limafunikira pafupifupi milungu iwiri kuti lizolowere komanso kuti lizitha kudziunjikira mphamvu zatsopano m'njira yatsopano. Kuyamwa kwa mapuloteni ndi mafuta m'thupi kumachepera pang'onopang'ono poyerekeza ndi chakudya.

Zotsatira zake, kulakalaka kumachepa, ndipo chakudya chomwe chinalandilidwa m'mbuyomu ndi chokwanira kwa nthawi yayitali. Kudya zakudya zolimbitsa thupi moyenera monga chakudya chochepa kwambiri cha carb kumathandizira kuchepetsa kutulutsa kwa insulin komanso kuwotcha mafuta mwachangu. Njira iyi yodyetsera zakudya imagwiritsidwa ntchito osati kokha kuwonda, komanso kupambana pakulimbana ndi matenda a shuga amtundu uliwonse.

Zakudya Zabwino

Zakudya zotsika mtengo za anthu odwala matenda ashuga amtundu uliwonse komanso anthu omwe akufuna kuti ataye mapaundi owonjezera samachotsa mafuta owonjezera pamthupi, koma amakupatsani mwayi wopanga menyu kuti tsiku lililonse munthu azidya kwambiri kuti azichita zinthu mwaluso. Kupanda kutero, kugona, kutopa ndi kupanda chidwi zidzaonekera.

Zakudya zomwe zimakhala ndi chakudya chochepa kwambiri zimachokera ku zakudya za mapuloteni, koma, ngakhale izi, zimalola kuti thupi lizilandira michere pazofunikira.Kukonzekera koyenera kwa mndandanda wamlungu muyenera kudziwa zomwe mbale ziyenera kukhala patebulo.

Zakudya patebulo

Zakudya zomwe zimatha kudyedwa pang'ono ndizophatikiza:

1. Mafuta: Mafuta ochokera ku walnuts, nthanga dzungu, mbewu za mphesa, maolivi, chimanga, mpendadzuwa ndi zina zotero.
2. Mafuta: margarine, mafuta anyama, mafuta anyama, batala, kirimu wowawasa wowawasa, yogurt yonse ya mkaka.
3. Mtedza: walnuts, coconuts, hazelnuts ndi Brazil mtedza, pistachios, amondi, ma cashews.
4. Mbewu: dzungu, sesame ndi mpendadzuwa.

Zakudya za caloriki

Nkhuku yodziwitsidwa

Choyamba muyenera kuchotsa khungu kuchokera ku nyama yankhuku ndikuchotsa mafuta onse, natsuka bwino, mchere ndikuwaza tsabola wakuda pang'ono. Pindani mu mbale ya multicooker, sakanizani ndikuwonjezera masamba owerengeka ndi magalamu 150 amadzi. Ikani pulogalamu "yazimitsa" kwa maola 1.5.

Kuphatikiza apo, mbatata zamtengo wapatali zitha kuwonjezeredwa. Nthawi yozimitsa sikuyenera kusinthidwa.

Zomwe zimachitika mthupi akamakana chakudya

Chakudya chopanda mphamvu zamafuta okhala ndi mafuta ochulukirapo chimatchedwa chakudya cha keto, ndipo ndimapuloteni ambiri - protein. Kodi kukana shuga kungakhudze bwanji thupi limodzi?

Choyamba, thupi limagwiritsa ntchito glucose yonse yomwe idakwanitsa kumayambiriro, mwachitsanzo, pa chakudya chamadzulo. Izi zimatha patatha maola ochepa, ndipo thupi liyamba kugwiritsa ntchito malo osungirako glycogen .

Chifukwa chakuti glucose samaperekedwanso chakudya, thupi limagwiritsa ntchito bwino glycogen ya chiwindi ndi minofu. Pambuyo pa masiku awiri ndi awiri, thupi limazindikira kuti palibe malo odikirira kuti athandizidwe ndikuyamba kugwiritsa ntchito mphamvu ina mokulira. Apa ndipomwe kusiyana kwamafuta ndi mapuloteni amakondwerera!

Ndikamadya keto, pakatha masiku 3-4 chifukwa chakuti kulibe glycogen mthupi, thupi limayamba kuchita misala ndikupanga surrogate yapadera - ma ketoni. Mwambiri, ichi sichinthu chapadera chazakudya za keto; ma ketoni amapangidwa nthawi zonse m'maselo a chiwindi ndipo amapezeka mkodzo ndi magazi a munthu aliyense. Koma pakasowa chakudya, ndimomwe thupi limayamba kugwiritsa ntchito mosalekeza.

Ngati mumasankha zakudya zamapuloteni, thupi limatulutsa mphamvu kuchokera kumalo ake omwe - adipose minofu.

Menyu: Gome lazinthu zololedwa ndi zoletsedwa

Mndandanda wazakudya zomwe zimaloledwa pazakudya zamafuta ochepa komanso zopanda mafuta zimatsika kuzakudya zama protein zambiri komanso zakudya zamafuta kwambiri. Chifukwa chake, timaphunzira zomwe mungadye pazakudya zotere:

Kuposa owopsa

Kukodza pafupipafupi. Keto ndi okodzetsa achilengedwe, motero mupita kuchimbudzi nthawi zambiri. Acetoacetate, thupi la ketone, imakhudzidwanso mkodzo, zomwe zimapangitsa kuti maulendo azimbudzi aziyenda pafupipafupi.

Kudya zakudya zama protein zambiri kwa nthawi yayitali kumaonjezera ngozi ya thrombosis ndipo atha kutsagana nawo kuthamanga kwa magazi, kusowa tulo, kusokonezeka m'mimba komanso impso.

Zachidziwikire, wopanda mafuta, umakhala wopanda mphamvu, machitidwe akugwamikhalidwe ikukula. Zakudya zoterezi nthawi zambiri zimabweretsa zovuta komanso zopsinja mtima, zoopsa, chifukwa glucose yemwe amayambitsa zochitika zaubongo samalowa mu ubongo.

Pakamwa pakamwa. Kukodza pafupipafupi kumabweretsa pakamwa louma komanso ludzu lochulukirapo. Onetsetsani kuti mumamwa madzi ambiri ndikubwezeretsanso ma electrolyte anu (mchere, potaziyamu, magnesium).

Kununkhira kwa acetone kuchokera mkamwa. Acetone ndi thupi la ketone lomwe limapukusidwa pang'ono mwa kupuma. Imatha kununkhiza ngati zipatso zokulira kapena kupukutira kwa msomali. Izi zakanthawi.

Kupanda kudzimbidwa - Mnzako wapamtima wokhala ndi zida zamagetsi zotsika.

Ndi matenda ashuga

Anthu akukhulupirira kuti ngati muli ndi matenda ashuga, ndiye kuti kusiya kudya zakudya zamthupi kumayenera kukhala kwathunthu! Izi siziri choncho. Ndi matenda a shuga 1 amtundu, zakudya zopanda chakudya sizofunikira ndipo sizithandiza. Ntchito yofunika kwambiri ya anthu omwe ali ndi matendawa ndi kusankha mtundu wa insulin yoyenera, yomwe imasiyana malinga ndi nthawi ya tsiku, kuzungulira, index ya glycemic ya zinthu ndi zina zambiri.

Ine.e. pachinthu chilichonse chokhala ndi shuga pafupipafupi ndikuyang'ana momwe insulin ingagwiritsidwire ntchito, mutha kusankha magawo ofunikira. Ndi matenda amtundu wa 1 shuga, munthu amakhala ndi ufulu waukulu kwambiri malinga ndi zakudya zomwe amasankha, amangokhala ndi mwayi wodziwa kuchuluka kwake.

Chowonadi ndi chakuti shuga ndi matenda osachiritsika - ngakhale pakadalibe ma carbohydrate, kuchuluka kwa insulin sikusintha mwanjira iliyonse! Ndi mtundu woyamba wa matenda a shuga, palibe njira zina zochizira kuposa insulin. Palibe zitsamba, Buckwheat mu kefir, zakudya zokhala ndi zoletsa za chakudya, zamisala zolimbitsa thupi, ndi zina zambiri. Insulin yokhayo komanso kufunitsitsa kukwaniritsa shuga wabwino.

Koma ndi mtundu wachiwiri wa matenda a shuga, mapiritsi amatha kusiyidwa ngati munthu adya chakudya, achita zolimbitsa thupi (monga momwe dokotala amaloleza), ndikumubweza. Pankhaniyi, chifukwa cha mafuta omwe amasowa, kumva kwa minyewa kupita ku insulin kumawonjezeka, mwa ena kumabwezeretsedwa kwathunthu, zomwe zimapangitsa kukana kumwa mankhwala. Koma muyenera kutsatira kadyedwe komanso kukhala ndi thupi nthawi zonse m'moyo wanu wonse.

Kuphatikiza apo, ndi mtundu wachiwiri wa matenda ashuga, zakudya sizabwino, koma maziko a chithandizo. Komanso, musatero kuti muyenera kukana kumwa chakudya chambiri, chifukwa chakudya ndi gwero lamphamvu lamthupi. Ndibwino kukana kudya zakudya zam'thupi mwachangu - maswiti, zipatso zina, timadziti, shuga, kusunga, masamba ena, ndi mbewu zina. Ndikofunika kudya zakudya zopanda index yotsika glycemic, kupukusa pang'onopang'ono komanso osakweza shuga kwambiri.

Kuchepetsa thupi

Kodi chakudya chopatsa thanzi ndi chakudya chochepa ndichopanda chofunikira ngati chakudya chochepetsa thupi? Choonadi chosasinthika kwa onse: kuchuluka kwa zopatsa mphamvu malinga ndi kuchepa thupi kapena kuchuluka kwa zinthu zili pamalo oyamba. Njira yokhayo yomwe ingapangitse thupi kuwotcha mafuta ndikugwiritsa ntchito zopatsa mphamvu zambiri kuposa momwe zimapezera. Ine.e. mukufunikira kuchepera kwa kalori (kapena ayi).

Zosokoneza zonsezi monga kusintha kwa chakudya cham'mimba, kugona pang'ono, kulowa mu ketosis, zakudya za paleo ndi zinthu zina - njira yoletsa mokakamiza kuti mudye zochepa.

Chifukwa cha zakudya izi, mumangodya zopatsa mphamvu zambiri masiku ena ndi zochepa pa ena. Nthawi imodzimodzi, zophatikiza tsiku ndi tsiku zopatsa mphamvu sabata iliyonse "zimachepera". Kapena, makamaka, yambani kudya zakudya zochepa komanso zochepa zama calorie. M'mawu amodzi: balabolstvo.

Mtundu wazakudya zomwe mukudula sizofunikira, zopatsa mphamvu ndizofunikira. Mutha kuchepetsa chakudya, zakudya, mapuloteni, kapena mafuta, koma ngati mukulitsa mafuta opatsa mphamvu, simudzachepetsa thupi.

Mukachotsa chakudya, ndikupitiliza kudya zambiri kuposa zomwe mukufuna, ndiye kuti simukuchepetsa thupi. Inde, kutsitsa glucose ndi insulin kumawonjezera makutidwe ndi okosijeni. Koma pogwiritsa ntchito zopatsa mphamvu zochulukirapo, thupi limagwiritsa ntchito zamafuta azakudya ndipo silifika m'misika yamafuta.

Mwanjira ina, thupilo limatembenuka, ngati iwo omwe amafuna kutaya makilogalamu awiri m'miyezi 6, kukhala "makina owotchera mafuta", monga akunenera, koma izi sizikugwirizana ndi mafuta m'thupi.

Ma calorie okha, kapena m'malo mwake nambala yake, ndi omwe mungagwiritse ntchito mafuta - - kapena chakudya.

Ma calories osakhudzidwa kuchokera ku mafuta azisungidwa ngati subcutaneous ndipo mafuta visceral, ziribe kanthu kuti mulingo wambiri wa insulin. Thupi limatha kusunga mafuta ngakhale popanda kuchuluka kwa insulin.

Mwambiri, insulin imangoyimbidwa mlandu mopanda kunenepa. M'nkhani yathu Fructose: kodi ndizotheka kudya zipatso ndikuchepetsa? Mfundo za insulin. Glycemic index ndi kuwonda tafotokoza bwino chifukwa chake izi ndizopusa kwambiri. Apa timangomaliza mwachidule: kusunga mafuta, mumafunikira insulini, simukufuna.

Thupi limakhala ndi njira zopulumutsira mafuta ngakhale m'mikhalidwe yochepa ya insulin. Chifukwa chake, ngati mupitilira mafuta opatsa mphamvu, ngakhale ochepa-carb, mafuta satenthedwa pomwepo. Idyani ma calorie 4000 omwe ali ndi mafuta kapena mapuloteni, ndipo chilichonse chidzakwaniritsa bwino kusungiramo thupi, ngakhale insulini sikakwera.

Komanso chonde palibe chifukwa chosiya zipatso ndi ndiwo zamasamba ndikuzisintha ndi nthenga zogulidwa, uku ndikuthengo! Zipatso ndi ndiwo zamasamba zimayambitsa mavitamini, michere ndi michere yabwino. CHIKWANGWANI chimalowa bwino, monga mapuloteni, ndipo chimathandiza kulimbana ndi njala komanso kuchuluka kwa glucose. Chifukwa chake, zingapo zamasamba ndi zipatso ziyenera kukhala mu chakudya tsiku lililonse.

M'nkhaniyi "Kodi ulusi umakhala wotetezeka monga anthu ambiri amakhulupirira?" tidamvetsetsa kuti fodya wogulidwa samachita chilichonse koma kukupweteketsani ndipo simungathe kutero! Kuphatikiza apo, sizinafufuzidwe mwasayansi ndipo zimatha kupangitsa matenda osiyanasiyana am'mimba.

Kodi mukufuna michere ingati?

Koma bwererani kumafuta. Zakudya zomanga thupi - uwu ndi mphamvu yathu. Ngati mungagone pabedi tsiku lonse, ndiye kuti chakudya chopanda chakudya chopatsa thanzi ndichabwino kwa inu. Koma ngati ndinu munthu wabwinobwino, wamoyo yemwe amasewera masewera, ndiye kuti mudzakhala wopanda mphamvu.

Zinthu zitatu zimakhudza kuchuluka kwa chakudya chamagulu mu chakudya:

Mulingo wogwira. Zakudya zomanga thupi ndi mafuta ophunzirira kwambiri komanso kuchira pambuyo pawo. Ngati sizingowononga chilichonse, zimasungidwa m'mafuta.

Ndikofunika kuyang'ana zamafuta pang'ono ngati mafuta. Ngati simuchita masewera olimbitsa thupi komanso osagwiritsa ntchito glycogen nkhokwe, chakudya chamafuta ambiri sichofunikira. Fanizo losavuta ndi galimoto. Ngati atayima mu garaja, gasi safunika. Tangiyo ili ndi voliyumu inayake ndipo zonse zomwe zili pamwambapa zimangotsanulira. Mthupi, izi zimawonetsedwa ndi kuchuluka kwa glucose m'magazi, kukana insulini ndipo, pamapeto pake, mtundu II shuga.

Koma ngati mumayendetsa galimoto tsiku lililonse, muyenera kuiwonjezera mphamvu nthawi zambiri. Palibe mafuta - galimoto siyendetsa. Mu thupi, izi zimawonetsedwa ndi kumva kutopa, kusayang'ana, kukwiya, kukhumudwa, kusayenda bwino pophunzitsidwa, kuchepa kwa minofu, kusowa tulo, testosterone yochepa, kuperewera kwa mahomoni a chithokomiro, komanso kuchepa kwa metabolism.

Nthawi zambiri anthu amalakwitsa izi: Chakudya chamafuta kwambiri chimakhala chokhazikika. Amayesa kudya zakudya zopatsa thanzi: amamwa zipatso zatsopano, amadya yogati, zakudya zamafuta ochepa ndi mkate wopanda tirigu. Komabe, ngakhale izi, pang'onopang'ono mafuta. Mavuto azaumoyo amayamba: kupanikizika kumakula, glucose amakhala wapamwamba.

Apanso: ngati mukukhalanso moyo wokhazikika, simufunikira chakudya chamafuta ambiri. Popumula, thupi limagwiritsa ntchito makamaka mafuta a mphamvu (inde, inde, amawerenga "Cardio kapena kuphunzitsa mphamvu: malo abwino kwambiri owotcha mafuta. Mphamvu zama ntchito ya minofu ").

Ngati mumangodzaza thupi ndi mafuta ambiri, omwe mulibe ndalama, mutagwiritsa ntchito mafuta ochulukirapo amakhala mafuta. Ngakhale gwero la chakudya chopatsa thanzi ndichabwino.

Komabe, anthu ochulukirapo amalakwitsa china: phatikizani zakudya zama carb ochepa kapena osapatsa calcium komanso maphunziro olemetsa. Chilichonse chikuwoneka bwino apa, komwe ampatuko adachokera: okondedwa athu a phytonew adayipangira. Kuuma, njira yolimba, kuthana ndi inu ndi zonse izo.

Maphunziro olimbitsa thupi opatsa mphamvu, kusambukira pamtunda, kuphunzitsira kwakanthawi, kugwira ntchito ndi zina zambiri komanso zolemetsa sikuyenera kudya kwamoto ochepa. Kupanda kutero, mugwirira ntchito molimbika, khalani olimba mtima komanso mwaluso, koma mudzawoneka .. uh, chabwino, zakuti.

Iwo amakhala opusa: mutha kusewera kanema wophunzitsanso, chifukwa mutha kuchita masewera olimbitsa thupi mosiyanasiyana komanso mwaluso, koma simudzapatsidwa izi chifukwa mumawoneka ngati simuphunzitsa konse.

Zotsatira zakutha kudya zakudya zamafuta

Choyipa chachikulu, mwataya libido yanu, ndinu otopa, osakwiya komanso osapuma, mugona bwino kapena muli ndi nkhawa yopanda chifukwa. Ngati zomwe zalembedwa za inu, siyani kuthamangitsa mapuloteni ndikuwonjezera kuchuluka kwa chakudya muzakudya. Kulimbitsa thupi kwambiri ndi kosiyana kofanana ndi kagayidwe kakang'ono, mahomoni ndi zolimbitsa thupi kuposa kumangokhala.

Inde, mwina mwakhala mukucheperako pachakudya chotere, koma! Tsopano ndinu munthu wosiyana kotheratu pankhani ya kagayidwe. Ngati simusintha nthawi ndikupitiliza kudya zomwe sizikugwirizana ndi moyo wanu tsopano, mudzakhala otopa komanso otopa, mumkhalidwe woipa, osagona usiku, mukudwala pafupipafupi, komanso mwina mumavutika ndi mahomoni komanso libido.

Kupenda. Ngati mungathe kunenepa (osati 5,5 kilos zowonjezera), ndipo mukufuna kukonzekera kuchepa thupi, chakudya choyenera mafuta ayenera kuchepetsedwa - iyi ndi njira yosavuta kwambiri komanso yotetezeka yochepetsera zopatsa mphamvu. Chamoyo chokhala ndi mavuto otere sichimamverera insulin: chimakhala chovuta kwambiri kuti chizitumiza glucose m'maselo a minofu, omwe amasungidwa makamaka ngati mafuta.

Kodi kukana kumayamba bwanji? Zakudya zopatsa thanzi zomwe munthu amadya (osawononga), glucose wochuluka mumagazi. Poyankha, insulin yambiri imamasulidwa. Ndikulimbitsa kwambiri pafupipafupi komanso pafupipafupi kwa insulini, maselo am'mimba amachepa ndipo amasiya kumwa glucose.

Anthu ocheperachepera okhala ndi minofu amatha kumva bwino za insulin - imatha kupereka shuga m'magulu amisempha. Mkhalidwe wa metabolic ukhoza kusintha pakapita nthawi. Mukayamba kuchepa thupi, pangani thanzi labwino, pangani minofu yolimbitsa thupi, kufunika kochepetsa kwambiri chakudya kumadutsa.

Koma ngakhale munthu wonenepa kwambiri ayi Chotsani mafuta onse. Ayenera kuchepetsa kuchuluka kwawo ndikusintha mtunduwo.

Makhalidwe ndi zokonda zawo

Dongosolo labwino kwambiri lazakudya ndi lomwe mungathe kutsatira kwa nthawi yayitali. Izi zimanyalanyazidwa nthawi zonse. Ngati mumazolowera kudya zakudya zamafuta ambiri, ndiye kuti kusintha kwadzidzidzi sikungakuthandizeni m'zakudya zanu. Bwino kuchita izi:

• Onjezani mapuloteni amtundu uliwonse pakudya.
• Chepetsa (koma osachotsa kwathunthu) zipatso zamphesa.
• Kuti muthane ndi zopatsa mphamvu, dulani mafuta muzakudya zanu.
• Ndipo pokhapokha mutasintha mphamvu (mwezi kapena iwiri), kulumikizana kulimbitsa mphamvu - monga njira yowonjezera chidwi cha thupi ku insulin.

Cardio ndiyosayenera pano, siyingathetse mavuto okhudzana ndi insulini, kuwonjezera apo, khalani ndi chifundo pakumalumikizana ndi "zosangalatsa" izi, pewani kuthamanga makilogalamu 100 nokha, zambiri pankhaniyi “Ndikuopa kupopa” kapena chifukwa chake akuchepetsa masewera olimbitsa thupi.

Ndani adzagwirizana

Zakudya zama carb zotsika mtengo zitha kukhala njira yabwino yochepetsera kunenepa komanso kusintha mabango a anthu onenepa kwambiri, osagwirizana ndi insulin, komanso anthu okhazikika kwambiri.

Monga tafotokozera pamwambapa, munthu amene amangokhala satha kugwiritsa ntchito minofu glycogen, chifukwa chake sayenera kuda nkhawa kuti adzabwezeranso ndalama zake. Zomwe mukufunikira ndikupereka chakudya chamthupi ku ubongo ndi mkati mwa mantha. Nthawi zambiri zokwanira 100-125 gr. chakudya patsiku (uku si kulemera kwa chimanga / masamba / mkate, koma zopatsa mphamvu zomwe ali nazo). Izi zimathandiza pa luntha la malingaliro, mphamvu zonse komanso momwe zimakhalira.

Mutha kupeza chakudya chambiri ndi masamba osapanda malire (kupatula kukhuthala), kuphatikiza zipatso zitatu ndi gawo limodzi la chimanga chophika patsiku kukula kwa nkhonya.
Ine.e. mukumvetsa chakudya chopatsa thanzi chokwanira sichokwanira aliyense!

Sizodziwikiratu kuti kusanthula kwa meta kwapafupifupi maphunziro makumi asanu ndikuyerekeza zakudya 11 zotchuka zomwe zimatha kuchepetsedwa m'magulu: Low-carb (Atkins, South Beach, Zone), mafuta ochepa (Ornish, Rosemary Conley), olinganiza (Jenny Craig, Nutrisystem, Weight Watchers), ndi chakudya chaulere, zinatsimikizira kuti ...

Zakudya zilizonse kuti muchepetse kunenepa, ndibwino kuposa kusakhalapo!

Pakatha miyezi isanu ndi umodzi, anthu omwe amadya zakudya zamafuta ochepa amachepetsa thupi. Koma kusiyana konsekonse pakuchepetsa thupi (kusiyana pakachitidwe) pakati pazakudya zonse sikofunikira: mapaundi ochepa. Mwachitsanzo, pama-carbohydrate otsika kwa miyezi 6, kutayika kwa pafupifupi 8.73 kg ndi 7.25 kg kwa miyezi 12, motsutsana ndi 7.99 makilogalamu kwa miyezi 6 ndi 7.27 kg kwa miyezi 12 yamafuta ochepa.

Ndemanga yakuchepetsa thupi: chifukwa chake sangadaliridwe

Izi ndizachisoni, koma ngakhale kuyesera konse kwa anthu kuti apange njira yodziwika bwino, yofotokozera za zakudya ndikunena kuti ndi yokhayo yoona komanso yothandiza, komanso kugwirira ntchito aliyense komanso mulimonse, mosasamala za thupi, kuchuluka kwa zochita, thanzi, kagayidwe ndi zolinga izi sizidzachitika. Mwachidziwitso, anthu amapereka malingaliro okhazikika pokhapokha pazochitika zawo, zomwe ndi zolakwika zazikulu.

Izi zikufotokozera kuwunikiridwa kwa zakudya zamagulu ochepa komanso zochepa zama carb. M'malo mwake, palibe chakudya chabwino kwa aliyense. Pali maulendo angapo ogwira ntchito komanso osavuta omwe amaganizira komwe muli komanso komwe mukufuna kubwera. Kusokonezeka ndi mavuto kumadza chakudya chikagwiridwa mosiyanasiyana, mosavomerezeka.

Pali wolowa m'malo wopanga chakudya chothandiza kuti muchepetse kunenepa, ndipo siziyamba ndi zomanga thupi ndipo ayi osati ndi kusowa kwawo. Muyenera kuyamba ndi zoyambira, zosavuta: “Kupenda. Zakudya za tsiku ndi tsiku ".

Chonde sankhani zakudya zopatsa thanzi. Chakudya chopatsa thanzi ndikuti mukhala pansi patebulo yanjala, idyani kufikira mutadzaza, kenako STOP, ngakhale simunadye ("Zitha bwanji kusiya kudya?").

Ndikotheka kusankha zakudya zomwe mumakonda ndikudya. Chakudya chopatsa thanzi ndikuganiza za chisankho chazakudya kuti ndizopatsa thanzi, koma osadandaula nazo, osangoleketsa kusankha kwanu, kotero kuti chisangalalo chonse chamadya chimatha. Kudya wathanzi kumatanthauza kuloleza kudya chifukwa ndinu osangalala, achisoni kapena otopetsa, kapena chifukwa choti ndichabwino.

Zakudya zachilendo nthawi zina zimakhala zolakwitsa posankha chakudya ndipo mumasamba nokha, koma nthawi yomweyo dziwani muyeso ndipo musataye mtima chifukwa cha njala kapena kususuka. Tsiku limodzi kapena ngakhale sabata limodzi la zakudya zopanda thanzi sizingawononge chilichonse, timalumbira zazala zazing'ono.

Zakudya zachilendo zimatenga nthawi ndikufunika chisamaliro, koma sizichotsa kuzinthu zina m'moyo wanu. Kudya wathanzi ndi yankho ku chakudya chanu, zochitika za tsiku ndi tsiku, kupezeka kwa chakudya china chake ndi zomwe mumamva.

Osatulutsa ziwanda zamtundu uliwonse makamaka makabatire. Osadzipangira chakudya chowopsa chomwe mumapewa ngakhale panthawi yomwe mukufuna. Zomwe simungadye pazabwino zilizonse zachitukuko.Zomwe, mukamubweretsa ngati chithokomiro kuchokera kwa ophika modyera, simudzakhudza.

Ngati muli nacho, ndipo makamaka ngati sichikhala chokha, ndiye kuti ubale wanu ndi chakudya suli wathanzi kwathunthu. Tinene nthawi yomweyo: inde, sitikulankhula za ziwengo, tsankho, zina.

Zachidziwikire, ngati mumakhudzidwa kwambiri ndi nsomba, mazira kapena mtedza, ndiye kuti simuyenera kudya izi. Izi zitha kuphatikizanso ziletso zachipembedzo pazinthu zina (mwachitsanzo, nkhumba ku Chisilamu). Koma nthawi zina, munthu sayenera kukhala ndi "chakudya chowopsa", popanda chifukwa.

Simungakonde ma dumplings, phala kapena zakudya zina zamatumbo, koma simuyenera kuwopa ndi kuzipewa. Ngati simukuzidya, chifukwa bola ngati simukuzifuna, izi sizachilendo. Koma simuyenera kuopa kuwadyera modekha kapena ngati kulibe chakudya.

Chinsinsi cha nsomba chowotcha

Mchere nsomba, kudula mutizidutswa tating'ono, kuwonjezera tsabola kapena zokometsera zapadera. Nthawi yophika mkate ili pafupifupi ola limodzi. Mbale yotsirizidwa imatha kuthiriridwa ndi saladi, tsabola kapena dzira lophika. Ngati mukufuna, mutha kugwiritsa ntchito msuzi wa soya, mtedza wa paini.

Muzimutsuka ndi kuwaza finely 400 g wa sipinachi ndi kuchuluka komweko kwa broccoli. Dulani anyezi 1 m'mphete ndikupanga marinade a supuni ziwiri za madzi a apulo, theka la kapu ya vinyo ndi 200 ml ya msuzi wamasamba. Mchere ndi tsabola kuti mulawe.

Sakanizani zamasamba ndikumadula mizere yopyapyala. Konzani zosakaniza zophika mumiphika ndi nyengo ndi marinade, yomwe m'mbuyomu idakutidwa ndi zojambulazo ndi mabowo kuti utsi uthawe. Nthawi yophika ndi ola limodzi ili pafupifupi ola limodzi.

Zakudya zama carb zotsika zimalola anthu omwe ali ndi matenda ashuga komanso kukhala ndi vuto la kunenepa kwambiri kuti akwaniritse zotsatira zabwino, koma lilinso ndi malire. Mwachitsanzo, sizikulimbikitsidwa kuti zigwiritsidwe ntchito ndi osewera, achinyamata, pa nthawi yoyembekezera, mkaka wa mimbayi, anthu omwe ali ndi matenda osiyanasiyana.

Zakudya zamafuta ochepa: nyama, nkhuku, mazira

Nyama, nkhuku, mazira Ma Carbohydrate (mayunitsi wamba) pa 100 g yazinthu

Katundu Wotsika wamafuta pang'ono: nsomba, nsomba zam'nyanja

Nsomba, nsomba zam'nyanja (zopezeka wamba) pa 100 g ya mankhwala

Zakudya zochepa za carb. Zipatso ndi masamba

Masamba ambiri amakhala ndi zopatsa mphamvu zochepa. Zothandiza kwambiri kwa iwo: letesi, nyemba zobiriwira, katsitsumzukwa, mitundu yonse ya kabichi, makamaka broccoli ndi kabichi yoyera. Koma masamba ena sakhala otsika-carb. Ndi zakudya zoterezi, muyenera kupewa mbatata, nandolo, masamba a zipatso ndi kaloti.

Zipatso zambiri zimakhala zabwino thupi, koma zimakhala ndi chakudya chamagulu ambiri. Mulingo wambiri wa fructose mu zipatso umapangitsa kuti adutse kuchokera mndandanda wazakudya zomwe zimaloledwa ndi zakudya zama carb otsika. Ma rasipiberi, rhubarb ndi mabulosi amtundu wokhala ndi fructose otsika kwambiri, kotero nthawi zina amaloledwa.

Zakudya zama carb zotsika patebulo - Zakudya zopanda mafuta a Carbohydrate zopanda ma menus zochepetsa thupi komanso odwala matenda ashuga

Padziko lonse lapansi, chiwerengero cha anthu omwe pazifukwa zosiyanasiyana amasintha ku chakudya chopanda chakudya chamafuta akula msanga. Ambiri amadya zakudya zochokera kuzakudya zochepa. Momwe izi zimathandizira komanso zothandiza, yesani kudziwa m'nkhaniyi.

Zakudya zama carb zotsika thupi

Zakudya zopatsa thanzi malinga ndi chiwembu chodzipatula ku zakudya zamatumbo zimapangitsanso kuti muchepetse kuwonda msanga (ndemanga zambiri pa intaneti zimatsimikizira izi).

Mungataye ma kilogalamu angati pa chakudya chopanda chakudya chamafuta kumatengera umunthu wa thupi lanu komanso zomwe ndimatsenga ochepa omwe amapanga zakudya zanu za tsiku ndi tsiku.

Zakudya zama carb zotsika ndikuchepetsa thupi zimagwira ndipo zimabweretsa zotsatira zomwe zikuyembekezeka, mosaganizira jenda - onse azimayi ndi abambo azitha kuchepa thupi ndi chithandizo chake.

Ndikofunika kukumbukira kuti zakudya zopanda chakudya zamagulu zamagulu zili ndi zotsutsana zingapo. Amakhala pa chakudya chotere ali pachiwopsezo cha matenda osachiritsika.

Kuletsa kokhazikika kwa zakudya zamafuta m'thupi kumatha kusokoneza ntchito ya machitidwe ake onse. Nthawi zambiri zakudya zopanda thanzi zimakhudza ntchito ya mtima, chiwindi, ndi impso.

Chifukwa chake, ngati musankha kuyesa kuchepetsa thupi pazakudya zopanda mafuta, muyenera kufunsa dokotala.

Ngakhale zakudya zamafuta ochepa siziphatikiza zakudya zambiri, mndandanda wa ena, zamafuta am'mimba zomwe sizikhala zololeka pakuwona zakudya zama carb ochepa, zilinso zochulukirapo.

Zogulitsa zonse zomwe zimakwaniritsa mfundo za chakudya chopanda chakudya zamafuta, zomwe zitha kuphatikizidwa mu zakudya zama-caro-carbohydrate ndikudya zatsopano, zikuwonetsani patebulo la zakudya zotsika pang'ono zamoto.

Maphikidwe Otsika a Carb

Zakudya zama carb zotsika mtengo zimakhalanso zokoma. Kuchokera pazinthu zambiri zomwe zimaperekedwa ndi pulogalamu yopanda wamafuta, zimatha kukonzedwa.

Ichi ndi nyama yophika ndi ndiwo zamasamba, masaladi osiyanasiyana, ma stew, supu zamasamba, zophatikizidwa ndi nsomba kapena nsomba zam'madzi, cheesecakes, casseroles, etc.

Mutha kutanthauzira mosavuta zakudya zomwe mumakonda kukhala maphikidwe otsika a carb, ndikuyika zosakaniza zoletsedwa ndi zina zololedwa.

Zakudya zochepa za sabata sabata iliyonse

Aliyense amene amatsata dongosolo lazakudya lotere amatha kupanga pawokha mndandanda wazakudya zochepa zama carb ndikupanga maphikidwe malinga ndi zomwe amakonda komanso zomwe amakonda. Ndikwabwino kugawa kuchuluka kwa chakudya patsiku mpaka 4-5. Izi siziwononga kuchuluka kwa chakudya chomwe chimadyedwa panthawi, chinthu chachikulu ndichakuti zomwe zimapezeka m'mthupi mwawo ndizochepa.

Kuti mugwire bwino ntchito kuti mupange mndandanda wokhala ndi mlungu uliwonse, ndikofunikira kutsatira zotsatirazi:

• Chakudya cham'mawa chizikhala chopepuka koma chopatsa mphamvu chakudya chamasana chisanachitike. Ndikwabwino ngati ali ndi mapuloteni omwe samakupangitsani kuti muime pachitofu kwa nthawi yayitali: tchizi tchizi, mazira, masamba. Mutha kukhala ndi kapu ya khofi ndi tchizi cholimba.
• Chakudya chamasana, ndibwino kuphika nyama kapena nsomba ndi mbali yamasamba (njira yabwino ndi yosungunuka ndi kaloti), msuzi wamasamba, mphodza.
• Pakudya kwamadzulo, ndibwino kudya nyama kapena nsomba kuphatikiza saladi yamasamba.
• Pakudya kwam nkhomaliro ndi masana, mutha kudya tchizi tchizi, mkaka wowawasa, zipatso zosapsa, mtedza.
• Mutha kumwa tiyi wopanda shuga masana.

Zinsinsi zonse za chakudya chamafuta ochepa

Kudzaza kwambiri kumapangitsa thanzi, kusokonezeka, kumatha kubweretsa zovuta m'moyo wanu komanso kulepheretsa kupita patsogolo kwa ntchito.

Kubwezeretsa chithunzi chochepa komanso chisangalalo kuwona mu kalilore kusinkhasinkha kosiyaniranaku kungakuthandizeni kudya pang'ono kwamoto. Ubwino wake umayamikiridwa makamaka ndi anthu omwe sangathe kulekerera kumverera kwanjala.

Ndipo izi zimathandizira pafupifupi pulogalamu iliyonse yochepetsa thupi.

Makina amagetsi

Thupi limasowa nthawi kuti ikonzenso. Masabata awiri oyamba, kulemera kumatha kuchuluka. Koma awa si mafuta, koma madzi ochuluka. Pafupifupi mwezi umodzi, kuti abwezeretsenso mphamvu zake, kuwotchera mafuta m'malo mwa chakudya kumayamba. Kenako kulemera kwake kudzacheperachepera.

Zakudya zama carb otsika sizikhala zazifupi, kotero okonda kuyeza kulemera kwawo tsiku ndi tsiku samabweretsa chisangalalo choyambira. Ndipo wodwala adzalandira moyenera. Musaiwale za zolimbitsa thupi. Amasintha magwiridwe antchito, amakhazikika pakhungu. Zotsatira zake zidzakhazikitsidwa kwa nthawi yayitali.

Kuti thupi lizolowera mtundu watsopano, liyenera kuthandizidwa.

• Imwani osachepera 1.5 malita a madzi oyera. Madziwo amasunga kagayidwewo pamlingo woyenera, amalemeretsa ndi mchere komanso kufunafuna zinthu.
• Tengani mavitamini osiyanasiyana komanso zopatsa thanzi.

Ngati mutapanga bwino mndandanda wazakudya zamafuta ochepa, mutha kutaya ma kilogalamu owonjezera atatu pa sabata. Kwa ambiri, izi ndizokwanira kuti achotse zovuta.

Kusankha kwakukulu kwa zakudya zama carb ochepa kumakupatsani mwayi wophika zakudya zosiyanasiyana

Kusankhidwa kwazinthu

Ndi zakudya zama carb ochepa, mndandanda wazakudya zomwe umatha kudya ndizambiri. Katundu wophika chabe, masamba okhuthala (mbatata, chimanga, kolifulawa, squash, Yerusalemu artichoke, mizu yotsekedwa), pasitala, zipatso zambiri, keke yokoma, mowa uyenera kusiyidwa kwathunthu.

Nyama, nsomba, nthanga, mtedza, masamba ambiri (nkhaka, nyemba, tsabola, mitundu yonse ya kabichi kupatula kolifulawa, katsitsumzukwa, rhubarb, radara, katsabola, sorelo, adyo, anyezi, masamba obiriwira a beets ndi turnips, letesi, zukini, biringanya , bowa amathanso kudya ambiri. Ingoiyiwalani kuti mumakonzedwe omwe amapakidwa zakudya azikhala nawonso osachepera. Izi zimagwira ntchito masoseji, masamba zamzitini, amamenya nyama ndi nsomba.

Mitundu yosiyanasiyana ya nyama siiletsedwa. Mwa nsomba, mitundu ya m'madzi ndiyothandiza kwambiri (nsomba, cod, nsomba, halibut, mackerel, herring, tuna). Mutha kudya zakudya zam'madzi zamtundu uliwonse (oyster, mussels, shrimp, crabs).

Zakudya zofunikira zamafuta ochepa zimakhala ndi mafuta amkaka ochepa. Amatha kumamwetsa osasinthika kapena kuphika zakudya zabwino.

Nyama zamitundu yonse ndizololedwa

Zosintha zamasabata sabata

Pokhapokha ngati pali zakudya zama carb ochepa, ma men a sabata amatha kupangidwa m'njira zosiyanasiyana. Kuti muchite izi, muyenera kuzolowera zamtundu wazopatsa mphamvu zomwe zili muzinthuzo malinga ndi matebulo.

Pongoyambira, mutha kugwiritsa ntchito zakudya zoyambira. Mmenemo, chakudya cham'mawa chilichonse chimayenera kukhala ndi kapu ya tiyi kapena khofi wopanda mafuta.

• Chakudya cham'mawa: kanyumba tchizi casserole, nkhaka (phwetekere).
• Chakudya chamadzulo: 200 g ya nsomba zokongoletsedwa ndi zokongoletsa za nyemba, mkate.
• Zosadya: zipatso za mphesa.
• Chakudya chamadzulo: phala kuchokera ku mpunga wakuda ndi masamba.

• Chakudya cham'mawa: nkhuku yophika, omelet kuchokera mazira awiri.
• Chakudya chamasana: msuzi wa bowa wopanda mbatata, wokazinga wowawasa wowawasa.
• Zosadya: yogurt yachilengedwe kapena kapu ya kefir yokhala ndi nkhaka ndi masamba owuma.
• Chakudya chamadzulo: ng'ombe yophika, masamba saladi.

• Chakudya cham'mawa: masamba ophika omwe amawazidwa tchizi.
• Chakudya chamadzulo: msuzi wamasamba mu msuzi wa nkhuku.
• Zosakhazikika: yogurt wachilengedwe kapena apulo
• Chakudya chamadzulo: bere la nkhuku yophika ndi kabichi yoyenda.

Udindo wotsogola zamasamba pamenyu

• Chakudya cham'mawa: oatmeal ndi zipatso zouma.
• Chakudya chamasana: chakudya chamasamba (nkhuku) yamasamba.
• Zosadya: theka la mphesa, 30 g ma almond.
• Chakudya chamadzulo: phala la buckwheat ndi saladi wa beetroot.

• Chakudya cham'mawa: Mazira awiri owiritsa, 50 g tchizi.
• Chakudya chamadzulo: ng'ombe, nkhuku kapena nkhuku, yophika tchizi, masamba saladi.
• Zakudya zoziziritsa kukhosi: kapu ya kefir.
• Chakudya chamadzulo: masamba ophika.

• Chakudya cham'mawa: mazira obiriwira kapena mazira awiri owiritsa, 200 g yogurt yachilengedwe.
• Chakudya chamadzulo: msuzi wa pea ndi nkhuku kapena Turkey, saladi yamasamba.
• Chakudya chamadzulo masana: apulo wobiriwira kapena peyala.
• Chakudya chamadzulo: Zakudya zam'madzi zophika ndi mpunga wakuda.

• Chakudya cham'mawa: phala la buckwheat ndi mkaka.
• Chakudya chamadzulo: nsomba yophika ndi masamba alionse ovomerezeka.
• Zosakhazikika: yogurt wachilengedwe kapena kapu ya kefir.
• Chakudya chamadzulo: masamba ophika.

Ndi malo a mayonesi, mutha kuphika zakudya zanu zonse zomwe mumakonda

Maphikidwe a Gourmet

Powerengera moyenera, menyu akhoza kukhala ndi zinthu zomwe mumakonda. Zakudya za zakudya zama carb otsika zimapezeka pa intaneti. Ingoikani dzina la malonda mu injini zosaka. Pali zinsinsi.

• Mitundu yonse ya saladi zamtima ndi mbale zina siziletsedwa, ngati inunso mutha kupanga mayonesi. Pakuwonjezera ntchito imodzi, 25 g ndiyokwanira.Magawo a calcium omwe ali ndi kuchuluka kwake adzakhala 0,6 okha
• Msuzi wowotchera msuzi wa carb adzakondedwa ndi banja lonse. Mu malita atatu, madzi pang'ono amchere, wiritsani 1 makilogalamu a mawere a nkhuku. Dulani zidutswa ndikuzibweza. Onjezani 400 g a champignons ndi 3 kirimu tchizi. Musanatumikire, pukutani zomwe zili poto ndi blender. Kutumizira m'modzi (500 g) kumangokhala ndi 0,1 g zama chakudya.
• Zowotchera zimatha kupangidwa kuchokera ku chotupa “chosangalatsa” ngati zigawo zoonda zophika zikulungidwa mu chubu kapena ndi envelopu, yoyikiratu nkhuku, nsomba, ndi bowa. Finyani zitsamba zosankhidwa bwino pamwamba. Kutumizira 1 (210 g) "yummy" kotereku kumakhala ndi 0,3 g wama chakudya.

Ndi chakudya chamafuta ochepa, tebulo lidzakhala mthandizi wabwino kwambiri.

Ndikosatheka kupanga menyu woyenera popanda tebulo

Zosasangalatsa zosasangalatsa

Tiyenera kukhala okonzekera zovuta zakudyazo.

• Kudya wochepa kwambiri kwa zipatso ndi masamba kumatha kuyambitsa matumbo.
• Kuchuluka kwa cholesterol m'zakudya zamafuta kumakhudza kugwira ntchito kwa mtima.
• Kuletsa kudya zipatso ndi ndiwo zamasamba kumatha kutha kuchepa kwa mavitamini, opindulitsa ang'onoang'ono komanso zazikulu, zomwe zimapangitsa thupi lonse kuvulala.

Zitha kuchepetsedwa ngati zonse zikuwerengedwa molondola ndipo malangizowo amatsatiridwa chimodzimodzi. Njira yabwino yothetsera mavutowa ndi kusintha zakudya zina ndizapamwamba komanso zomanga thupi. Thupi lathu limasinthasintha kuzakudya zilizonse ndipo pakapita kanthawi zimachepetsa njira zama metabolic.

Zotsatira zake zimatha kuchepetsedwa kwambiri. Ndi kusinthana izi sizichitika. Chiwewechi chimatha kusankhidwa palokha. Mwachitsanzo, gwiritsitsani chakudya chamafuta ochepa masiku 5, kenako perekani thupi kwa 2 masiku. Kapena musinthe masiku awiri awiri.

Sitikulimbikitsidwa kutsatira izi mukadali mwana, mukakhala ndi pakati komanso pakamwa, ndi matenda osachiritsika. Muzochitika izi, ndikofunikira kukaonana ndi dokotala, thandizo la okonza zakudya kuti apange menyu.

Kutengera ndi zofunikira, zotsatira zomwe zikufuna sizitali.

Ndi njira yoyenera komanso kuletsa kwakanthawi, zakudya zimapereka zabwino. Mafuta ochulukirapo adzachoka, ndipo thanzi ndi mizimu yayikulu idzakhala bonasi yowonjezera.

Gome Lophatikiza Zakudya Zopatsa Zakudya Zambiri

Lero simungathe kukumana ndi munthu yemwe alibe mavuto chifukwa cha mawonekedwe ake, makamaka, chithunzi. Atsikana ndi anyamata ali okonzeka kumakhala m masewera olimbitsa thupi, kuthamangitsa matupi awo ndi zowawa zolimbitsa thupi, zotanganidwa ndi lingaliro lakukwaniritsa mawonekedwe abwino. Koma pali omwe akufuna zotsatira zachangu, pomwe sakufuna kusewera masewera.

Atsikana ambiri amapeza chipulumutso chawo m'njira zosiyanasiyana. Chimodzi mwazodziwika kwambiri komanso chothandiza chimadziwika zakudya zama carb ochepa, ndipo ndi chiyani, tidzamvetsetsa zowonjezereka.

Mbiri yazakudya

Chakudyachi chimadziwika kale.Amakambidwa kwambiri mu makumi asanu ndi makumi asanu ndi awiri a zana lomaliza.

Kenako adagwiritsa ntchito makamaka anthu omwe amachita masewera olimbitsa thupi. Adawathandizanso kupanga mawa patsiku la mpikisano, koma sikuti ndi amuna okha omwe amakonda makina osankhidwa bwino, komanso azimayi ambiri omwe zimawavuta kusiya maswiti awo omwe amawakonda ndi maswiti ena.

Ubwino wa Zakudya Zochepa za Zakudya Zam'madzi

• Pakalepo mayina ndizosavuta kulingalira kuti chakudya chomwe chikugwiritsidwa ntchito ndizogwiritsa ntchito zakudya zomwe zili ndi zopatsa mphamvu zochepa.
• Zakudya zopatsa mphamvu ndizomwe zimapatsa mphamvu, koma ngati mumadya zochulukirapo kuposa zomwe mumadya, zimasungidwa ngati mafuta ochulukirapo.

Koma musaiwalekuti kupatula kwathunthu kwa chakudya chamagulu m'zakudya, ndizosatheka kukhalabe ndi kugwira ntchito kwathunthu kwa thupi.

Zakudya zambiri za carb zochepa zimakhala ndi zinthu zambiri zopindulitsa. Chifukwa, mwachitsanzo, nyama yotsalira mulibe chakudya, pomwe imakhala yokhala ndi mapuloteni odzala, momwemonso imagwiritsidwa ntchito ndi nsomba ndi nsomba zam'madzi, ndipo mkaka ndi zinthu mkaka wowawasa zimalemeretsa thupi ndi calcium.

Kuchuluka kwa chakudya chamagulu omwe amamwa panthawi yocheperako

• Kuti thupi lizitha kugwira ntchito moyeneraosakumana ndi zovuta zilizonse, tikulimbikitsidwa kudya mafuta zana - zana ndi makumi asanu a chakudya patsiku.
• Zachidziwikire, ngati mumagwira ntchito molimbika, pomwepo thupi limafunikira pafupifupi mazana atatu ndi makumi asanu - mazana anayi a chakudya patsiku.
• Ngati mumadya mafuta osakwana magalamu zana tsiku lililonse, zimayambitsa zovuta komanso chimbudzi komanso kusokonezeka kwa maphunziro.

Kuchita bwino kwa zakudya zamafuta ochepera thupi kuwonda

Zakudya zamafuta ochepa zimadziwika kuti ndizimodzi mwazakudya zabwino kwambiri. Tikachepetsa chakudya chamafuta, timalepheretsa thupi kuti lizitha kusunga mafuta, ndipo zimafunikirabe mphamvu kuti tizipeza amayamba kugwiritsa ntchito mapuloteni, pakadali pano, thupi limafikira ku gawo lokhazikika kwa mafuta ophatikizika amkati.

Mfundo Zapansi Zodyera

Mfundo yofunika kwambiri yazakudya zamafuta ochepa sayenera kupitilira kuchuluka kwa chakudya, apo ayi zotsatira zake sizingawonekere.

Pali mfundo zingapo zomwe akatswiri amalimbikitsa kutsatira:

• Simungadye mkate ndi ufa wina uliwonse,
• Sewu, uchi, madzi a chimanga, ma mulassose, lactose, sucrose ndi maltose ndizoletsedwa,
• Madzi ndiofunika kwambiri chifukwa amachotsa poizoni wonse mthupi,
• Kugwiritsa ntchito mafuta opendekera, selenium, carnitine,
• Osanyalanyaza kugwiritsa ntchito mavitamini,
• Siyani masamba omwe ali ndi wowuma, kuphatikizapo mbatata, chimanga, squash, kolifulawa,
• Kugwiritsa ntchito zakumwa zoledzeretsa ndi zopatsa mpweya ndizoletsedwa,

Zinthu zoyenera kudya chamafuta ochepa:

Zosankha zamasewera azakudya zamafuta ochepa sabata

Pakudya kwama carb otsika, ma menti amatha kukhala osiyanasiyana pobweretsa zakudya zomwe mumakonda kwambiri, koma poyamba muyenera kudziwa bwino zomwe zili mu zakudya.

Pa gawo loyamba, mutha kutsatira zakudya zoyambira:

• Tsiku 1
  • Chakudya cham'mawa, phwetekere ndi kanyumba tchizi ndichabwino kwambiri, ngati mungafune, mutha kusintha mbatata ndi nkhaka. Chakudya chamasana, dziperekeni nyemba, nsomba zosafunikira, komanso mkate. Pazakudya zamadzulo, ndibwino kuti muchepetse mphesa, ndikumaliza tsikulo ndi phala la mpunga wopanda bula ndi masamba.
• Tsiku 2
  • Yambitsani tsiku lanu ndi ma omeleette awiri a dzira ndi nkhuku yophika. Panthawi ya nkhomaliro, ndibwino kugwiritsa ntchito msuzi wokhala ndi bowa, wokometsedwa ndi kirimu wowawasa, koma osakana kuwonjezera mbatata. Zakudya zamadzulo ndizabwino kwambiri ndi suti ya nkhaka, zitsamba ndi kefir, ndipo chakudya chamadzulo chimatha kusiyanasiyana ndi saladi wa masamba ndi ng'ombe yophika.
• Tsiku 3
  • Yakwana nthawi yoti mudye masamba ophika, ophimbidwa ndi tchizi yokazinga, adzakulipirani mphamvu mpaka nkhomaliro. Pa chakudya chachiwiri, msuzi wamasamba wophika mu msuzi wa nkhuku udzachita. Tengani apulo nanu kuti mugwire ntchito ndi kugwiritsa ntchito ngati chakudya chamasana. Kabichi wokondedwa woyamwa ndi mawere owiritsa nkhuku kuti adye nawo.
• Tsiku 4
  • Chakudya cham'mawa, mumatha kuphika oatmeal ndikuwonjezeranso zipatso zouma. Tengani kuluma kuti mudye podzipangira nkhuku zopangira zakudya ndi masamba. Ngati muli ndi wopanga yogati kunyumba, ndiye kuti musakhale aulesi kwambiri kuti mukonzekeretu tiyi wamasamba Beetroot saladi ndi phala la buckwheat ndilabwino pakudya chamadzulo.
• Tsiku 5
  • Ngati muphonya mkaka wowawasa, mutha kugula 50 g ya tchizi cham'mawa ndikuphika mazira awiri a nkhuku. Chakudya chamasana, yesani nkhuku kapena nkhuku ndi tchizi ndi masamba. Pazakudya zamadzulo masana, dzithandizireni kapu ya yogati, komanso chakudya chamadzulo - masamba osangalatsa.
• Tsiku 6
  • 200 g yogurt yachilengedwe ndi mazira awiri owiritsa ndi chiyambi chabwino mpaka lero. Ndipo msuzi wa pea ndi nkhuku ndi masamba saladi ndi zabwino kwambiri pakudya masana. Kuti musangalatse nokha ndi zipatso, mumaloledwa kudya peyala ngati chakudya chamadzulo. Idyani ndi mpunga wamchere wamchere.
• Tsiku 7
  • Ndikofunika kuyamba m'mawa ndi phala la buckwheat yophika mkaka. Ndikulimbikitsidwa kuphika nsomba ndi masamba a chakudya chamadzulo, ndi masamba a stew. Kapu ya kefir ndiyoyenera tiyi wamadzulo.

Zosankha zamasiku atatu zakudya

Tsiku 1

• Chakudya cham'mawa: apulo wobiriwira, omele opangidwa kuchokera ku mazira atatu, kapu ya khofi.
• Chakudya chamadzulo: saladi wa nkhaka ndi tomato, 300 g yophika ng'ombe,
• Zovuta: 150 g ya tchizi tchizi ndi masamba a saladi,
• Chakudya chamadzulo: gawo la nsomba yophika,

Tsiku 2

• Chakudya cham'mawa: 200 g ya tchizi tchizi, theka la apulo, tiyi,
• Chakudya chamadzulo: nsomba yophika
• Zovuta: saladi wa phwetekere ndi nkhaka wokazinga mafuta,
• Chakudya chamadzulo: msuzi wamasamba, broccoli,

Tsiku 3

• Chakudya cham'mawa: mazira awiri owiritsa, chidutswa cha tchizi, tiyi kapena khofi kuti musankhe,
• Chakudya chamadzulo: hake masamba msuzi
• Zovuta: nsomba zam'madzi ndi udzu winawake,
• Chakudya chamadzulo: kolifulawa yophika ndi nsomba,

Ubwino ndi Zovuta za Zakudya Zochepa-Carb

• Makiyi kuphatikiza ndi zakudya zochepa za carbiyenera kuthandizidwa kuwonda msanga koyambirira kwa zakudya. Ndi chithandizo chake, mumasintha thupi kuti lizimwa maproteni omwe timafuna kwambiri. Pa chakudya chamafuta ochepa, matupi a ketone amathandizidwa kuthana ndi njala komanso kusowa kudya. Pokhala pachakudya ichi, timatha kuwongolera kupanga insulini, yomwe imakhazikika nthawi iliyonse tikamadya zakudya zokhala ndi chakudya chamagulu omaliza.
• Zoipa zoyipa zamagetsi otsika zitha kutchulidwa, choyambirira, mavuto ndi ntchito yamatumbo, yomwe nthawi zina imachitika motsutsana ndi maziko a kusowa kwa CHIKWANGWANI m'thupi, chachiwiri, kusokonezeka kwa mtima wam'magazi, komwe kumakhumudwitsidwa chifukwa cha kumwa kwambiri mankhwala ogulitsa nyama omwe ali ndi cholesterol yambiri, chachitatu, kuchepa kwa mavitamini ndi tsata zinthu zomwe zimachitika chifukwa cha zochepa zopezeka zipatso ndi ndiwo zamasamba.

Zotsatira zonse zoyipa zitha kuchepetsedwa ngati mungatsatire maupangizowo ndikuwerengera zopezeka m'zotsalazo.

Nthawi zina kumalimbikitsidwa kusinthanitsa zakudya zamafuta ambiri komanso otsika pang'ono, mwachitsanzo, ikani thupi thupi ndi masiku awiri ndipo mumangodya zakudya zama carb zochepa masiku asanu. Popeza ndi chakudya chamafuta ochepa, ma metabolism amachepetsa, ndipo kusinthana kwa zinthu kungalepheretse izi.

Kutalika Kwa Carb Zakudya

Kutengera ndi kulemera koyamba, zakudya zamafuta ochepa zimatha kukhala masiku atatu mpaka asanu ndi awiri, koma panali zochitika pamene zakudya zimatsatiridwa kwa miyezi isanu, ndipo zotsatira zake zinali zosangalatsa kwambiri - kuyambira ma kilogalamu khumi ndi asanu mpaka makumi awiri a magawo awiri a thupi omwe adatayika. Koma si aliyense amene ali ndi mphamvu zotere ndikukonzekera bwino thupi pokonzekera izi.

Komanso Pazakudya, ndibwino kufunsa katswiri wazakudya.

Tsopano popeza mwaphunzira chilichonse chokhudza kudya pang'ono kwa carb, mutha kusankha ndi udindo uliwonse wogwiritsa ntchito njira imeneyi yochepetsera thupi. Zachidziwikire, monga momwe zimakhalira ndi zakudya zilizonse, upangiri waukatswiri umalimbikitsidwa poyambira.

• Kukhala ndi mndandanda wazitsanzo, mndandanda wazinthu zololedwa ndikutsatira malangizowo, ndikuwonetsanso zovuta zomwe zingakhalepo, zidzakhala zosavuta kwa inu kuti muzitsatira izi pazaka zomwe mudzadzipangira nokha.
• Musaiwale za zolimbitsa thupi., zomwe zimakhudza kuchepa kwa thupi. Ngati simukufuna kuchitako masewera olimbitsa thupi, mutha kuchita masewera olimbitsa thupi kunyumba, kugwiritsa ntchito makanema ochokera pa intaneti, komanso kuyenda ndi anzanu. Yesetsani kukhala ndi moyo wokangalika, khalani ndi zizolowezi zabwino, ndipo musaiwale kuti munthu ndi iye mwini wosangalala naye. Ngati mukufuna kusintha kena kake, nyamuka ndikuyamba kusintha moyo wanu kuti ukhale wabwino pakalipano, osataya nthawi ndi zifukwa, ngati, "Ndiyamba kuyambira Lolemba," "kuchedweratu sabata", "patatha tchuthi", "osati nthawi ino" ndi pokhapokha mutatsimikizika kuti mudzapeza zotsatira.

Zabwino ndi zowawa

Chakudyachi chimakhala ndi zopindulitsa pa boma la chamoyo chonse. Imasinthasintha ntchito ya ziwalo zonse ndikuwongolera kagayidwe.

Kuphatikiza apo, ili ndi zina zothandiza:

1. Kuchepetsa thupi kwambiri. M'masabata awiri oyamba, thupi limayamba kutaya madzi kwambiri, motero zotsatira zoyambira zimawonedwa panthawiyi. Nthawi yotsatira, thupi lidzawotcha mafuta kwambiri,
2. Matenda a misulin. Mukamadya zakudya zama carbohydrate, insulin yambiri imapangidwa m'thupi, ndipo, imachepetsa kuchepa kwa mafuta. Ngati mumadya zakudya zopanda chakudya tsiku lililonse, insulin imasinthasintha, ndipo kuwonongeka kwa mafuta kumakhala kofulumira.
3. Kuyang'anira. Munthawi imeneyi, mahomoni a leptin ndi ghrelin amawongoleredwa, omwe amachititsa kuti anthu azikhala ndi njala. Chifukwa chake, palibe kulakalaka kwapadera kwa chakudya chamafuta ndipo thupi limadya zopatsa mphamvu zochepa.

Ngakhale chakudyachi ndi chabwino kwa thanzi lonse, pali zifukwa zina zoyipa zomwe zingayambitse mavuto ena azaumoyo:

Zakudya zamoto wotsika pang'ono: mndandanda wamlungu uliwonse, ndemanga

Chilimwe chikubwera posachedwa, zomwe zikutanthauza kuti muyenera kudzipanga nokha ndi kutaya mapaundi owonjezera omwe amamatira kumbali yanu nthawi yozizira. Zakudya zamafuta ochepa sizithandiza kuti izi zizikhala zosavuta komanso zosavuta. Ndiwowonjezera mafuta m'zakudya poyankha masentimita ndi ma kilogalamu owonjezera.

Kudya ndi zakudya zama carb ochepa kumalola kuti thupi lichotse mafuta osakhala ndi nkhawa chifukwa chanjala. Zogulitsa zomwe ndizovomerezeka kuti zigwiritsidwe zimakhala ndi mapuloteni ochulukirapo, kuchuluka kwa mafuta omwe amapezeka mwa iwo ndi ochepa. Zotsatira zoyambirira zidzaonekera pakatha masiku ochepa akuonda.

Zakudya zoyambira

Odziwika ambiri amatsatira zakudya zama carb zotsika (mwachitsanzo, L. Bernstein, S. Klebanov, etc.). Chinsinsi cha akazi ochepa komanso otchuka ndikuphatikiza chakudya chamafuta ochepa ndi masewera olimbitsa thupi.

Phunziro la chakudya chamafuta ochepa ndi motere:

Poyamba (pafupifupi milungu iwiri), thupi limataya madzi mokwanira.Ndi nthawi imeneyi yomwe kuchepa kwambiri kwa thupi kumawonedwa. Pambuyo pa nthawi imeneyi, thupi limagwiritsa ntchito mafuta ochulukirapo. Mu sabata yoyamba mutha kuthana ndi 5 kg yolemetsa kwambiri.

Mlingo wochepera wa chakudya chamagulu m'zakudya umasinthasintha zobisika za insulini ndi thupi, zomwe zimathandizira njira yakuwonongeka kwamafuta.

Komanso, zabwino zake zimaphatikizaponso kusowa kwa kufunika kowerengera zamakolori azakudya, kuchepetsa kukula kwake

Zakudya zoperewera

Kusintha kadyedwe (kudya mapuloteni komanso zakudya zama carb ochepa) kumatha kuyambitsanso thupi. Chifukwa chake, pakuchepetsa thupi kumuka:

1. Kubisala kwa ma ketones, komwe kumatha kubweretsa matenda ochulukirapo, kumachepetsa kugwira ntchito kwa thupi.
2. Komanso ntchito yoyeretsa imatha kuyambitsa impso ndi mtima. Izi zimachitika chifukwa cha kuchepa kwa zomwe zili mu sodium ndi potaziyamu m'thupi (izi zimatha kuwonekera makamaka mu masabata oyamba a kuchepa thupi).
3. Nthawi zina, zimachitika zovuta kugona, kukwiya.
4. Nthawi zina, mavuto a mayendedwe a matumbo angachitike. Kuchuluka kwa zakudya zomanga thupi zomwe zimapangitsa kudzimbidwa. Kuti mupewe izi, kuyambitsidwa kwa fiber ndi chinangwa mumenyu ya tsiku lililonse ndikulimbikitsidwa. Komanso, kuti thupi lizigwira ntchito bwino, muyenera kugwiritsa ntchito mbale zam'madzi ndi mbale zonyansa.

Panthawi yamadyerero azakudya, ndikofunikira kulipiritsa kuchepa kwa micronutrients mothandizidwa ndi ma mineral and vitamini complexes. Dokotala (kuphatikizapo wathanzi) angakuthandizeni kusankha mavitamini oyenera.

Onani zolakwika

Pambuyo pa masabata oyamba a kuchepa thupi, muyenera kulowa zolimbitsa thupi. Zochita zolimbitsa thupi (poyambira mungathe zochepa) ziyenera kupezeka tsiku lililonse. Ophunzitsa akatswiri amatha kukuthandizani kukonza mapulani olimbitsa thupi kuti mukhale ndi zotsatirapo zabwino.

Zakudya zamagulu onse

Otsatirawa ndi chitsanzo cha zakudya zamafuta ochepa tsiku lililonse mkati mwa sabata. Ngati mumatsatira zakudya zotere, muyenera kutsatira malamulo ena:

• mukaphika sopo, zakudya siziyenera kukazinga,
• Zakudya zonse ziyenera kutafunidwa mosamala
• kuchuluka kwa madzi omwe amamwa tsiku lililonse ayenera kukhala osachepera malita awiri,
• masamba, zipatso, mtedza, zakudya zama protein zimatha kudyedwa mulimonse, chinthu chachikulu ndikuletsa kudya kwambiri,
• monga tafotokozera pamwambapa, nyama yamafuta sikuletsedwa, koma nyama zodyedwa ndi nsomba ziyenera kusangalalabe posankha zakudya.
• momwemonso zakumwa za mkaka ndi mkaka wowawasa: nkofunika kuchepetsa kuchuluka kwa malonda omwe ali ndi mafuta opitilira 1%.

Ngati mumachepetsa zakudya zokhala ndi mafuta m'thupi komanso mafuta, ndiye kuti zakudya zamafuta ochepa zitha kugwiritsidwa ntchito ngakhale ndi matenda oopsa monga atherosclerosis.

Mukamapanga menyu wazakudya kuti muchepetse thupi sabata imodzi, muyenera kuwongolera zomwe mumakonda, mndandanda wazinthu zololedwa. Pali maphikidwe osiyanasiyana omwe angakonzedwe. Nthawi zina (pamakhala anthu omwe sangathe kusiya maswiti kwambiri) kamodzi patsiku mumatha kumangitsa uchi ndi uchi.

Pali zosankha zingapo zamasabata. Zonsezi zimapangidwa molingana ndi malamulo omwewo: chakudya chamagulu ochepa, kupewa njala, zakudya zambiri za mapuloteni mndandanda wazakudya zovomerezeka, komanso kupezeka kwa msuzi, fiber ndi zopaka zamkaka zopatsa mphamvu muzakudya.

Mukatha kudya wamkulu (osapitirira maola 2), mutha kukonza zokhazokha zazing'ono zamasamba kapena zipatso. Chakudya chomaliza sichikhala pasanathe maola awiri asanagone.

Chakudya cham'mawa cham'mawa chimayenera kukhala ndi kanyumba tchizi (casserole), nkhaka yophika kumene, kapu ya tiyi wopanda shuga. Chakudya cham'mawa chimaphatikizanso ng'ombe yophika buledi wambiri, saladi yamasamba yokazinga ndi mafuta, kapu ya tiyi wosapsa.

Chakudya chamadzulo Chakudya chamadzulo, mutha kudya msuzi wa bowa, kumwa kapu yophika mkaka wowonjezera ndi kuwonjezeredwa ndi fiber. Chakudya cham'mawa cham'mawa chimakhala ndi yogati yopangira tokha, mazira a nkhuku yophika.

Chakudya chamadzulo - chidutswa cha nsomba, saladi kabichi ndi nkhaka, kapu yamadzi (tiyi) Chakudya cham'mawa cham'mawa - dzira lamadzi ndi nsomba zam'madzi, kapu ya compote yosaphatikizika (mwachitsanzo, msuzi wa rose yamtchire). madzi amchere. Zakudya Zosakhwima - zipatso (mwachitsanzo mphesa).

Chakudya chamadzulo - Zakudya zam'madzi zophika m'madzi amchere, kapu ya tiyi wosapsa. M'mawa, idyani masamba a muesli omwe ali ndi zipatso, kapu ya khofi yopanda shuga.

Chakudya chamadzulo Maola ochepa asanagone, amadya phala ya buluwheat, kumwa kapu ya kefir ndi fiber.M'mawa Chakudya cham'mawa chimaphika masamba, kudya magawo angapo a tchizi, kumwa chikho cha msuzi watsopano watsopano wa chakudya cham'mawa. Imwani kapu ya mkaka.

Chakudya chamadzulo Chakudya chamadzulo masana chimakhala ndi chipatso chimodzi cha zipatso zamadzulo. Chakudya chamadzulo, idyani phala kuchokera ku mpunga wa bulauni, imwani kapu yophika mkaka. Morse amakonzedwa popanda kuwonjezera shuga. Chakudya chamasana, idyani nsomba zamtundu, phala la buckwheat, saladi wamasamba.

Chakudya cham'mawa: saladi wa zipatso amadyedwa. Chakudya chotsiriza Chakudya cham'madzi chophika, kapu ya yogati yokhala ndi fiber. Chakudya cham'mawa cham'mawa chimaphatikizapo granola ndi mtedza, kapu ya khofi yopanda shuga. tomato. Tengani chakudya ndi kapu yatsopano yofinya.

Chakudya chamadzulo Asana chakudya chamasana, idyani kanyumba tchizi chodyera.

Kamodzi pa sabata, amaloledwa kumwa kapu yamadzi a mandimu ndi supuni ya uchi. Komanso, mukamakonzera menyu, sizingalimbikitsidwe kusiya miyeso yonse.

Pomaliza

Zotsatira zofunikira zikakwaniritsidwa, ndikofunikira kuti mubwerere ku chakudya chopatsa thanzi, momwe zakudya zomwe zimakhala ndi chakudya, kuphatikizapo chakudya, ziyenera kudyedwa. Palibe chifukwa chomwe mungachitire izi mwadzidzidzi. Zolimbitsa thupi sizingathe kuyimitsidwa.

Kusunga zotsatira zomwe zachitika kumapeto kwa kuwonda, ndikofunikira kusintha pang'ono pang'onopang'ono zakudya: kuwonjezeka kwa zakudya zamafuta apamwamba kumapangidwa tsiku lililonse m'magawo ang'onoang'ono. Mosamala kwambiri, muyenera kuyika zakudya zokhala ndi chakudya chamagulu menyu. Kudwala kwambiri sikuyenera kuloledwa, ndikofunikira kuwongolera kuchuluka kwa shuga ndi cholesterol m'magazi.

Ngakhale zakudya zitatha, madokotala amalangiza kuti muchepetse kudya zakudya zamchere, musasute fodya ndi zakudya zam'chitini, muzidya zakudya zabwino, zodulidwa, komanso mumwe madzi ambiri.

Zakudya izi ndizodziwika kwambiri pakati pa othamanga, chifukwa pakuwotcha mafuta a subcutaneous (ketosis), minofu ya minofu siikuwonongeka.

Omanga thupi omwe amatsatira zakudya zama carb otsika (makamaka amuna) amawona kuchepa kwapang'onopang'ono kuchuluka kwa mafuta m'thupi, pomwe minofu yambiri imakhalabe yosasinthika.Ndiye kuti pali "kuyanika" kwa thupi.

Zotsatira zomwe mungakwaniritse mukamachepetsa thupi zimatengera kusamalitsa mosamala kwa malamulo ndi zakudya pamwambapa. Komanso chiwerengero chomaliza chokhudza kuchepa thupi chimadalira kuchuluka kwa omwe munthu wonenepa kwambiri asanadye.

Zitsanzo zakuchepa thupi pakudya chama carb otsika zimawonetsa kuti mutha kutaya 20 kg m'miyezi isanu wogwiritsa ntchito mankhwalawa. Komanso, kulemera ndiye kuti sikubwerera, chifukwa munthawi imeneyi momwe zochita za metabolic zimasinthira m'thupi, chizolowezi cha zakudya zoyenera chimawonekeranso.