Ndikufuna chakudya chokoma kwambiri choti ndichite

Nthawi zina pamakhala vuto lomwe likufunika kuthetsa ludzu la maswiti. Kuphatikiza apo, "njala" yotereyi imatha kuwoneka mwa munthu aliyense, ngakhale atakhala kuti ali ndi mano okoma kapena ayi.

Nchiyani chimakupangitsani kuti musapirire komanso chifukwa chiyani mukufuna maswiti? Pansipa pali zina mwazifukwa zokhumba kuchitira zinthu.

Zifukwa zazikulu zomwe mumafunira maswiti

Nthawi zambiri, thupi limafuna "wokondedwa" kuthana ndi kupsinjika kapena kubwezeretsa bwino zinthu zomwe zikusoweka. M'mikhalidwe yovuta, mukakhala kuti mulibe osungulumwa, komanso chisoni chikukuta pa mtima, kufunikira kwa maswiti kumawonjezereka. Mwanjira imeneyi, amayesa kulipirira kusowa kwa mahomoni achimwemwe "achimwemwe" achimwemwe powachotsera zakudya.

Komanso "njala" iyi itha kukhala yogwirizana ndi chakudya chanu. Mwina mwangotopa kudya kabichi ndi saladi, ndipamenenso thupi limasunthika. Pankhaniyi, muyenera kuganizira njira zomwe mungasungire "zabwino" zanu, nthawi zina kugawa nthawi "yolandidwa mzimu."

Zotsatira zoyipa kwambiri zingayambitse kusokonezeka kwa metabolic mthupi, ndikusowa kwa zinthu zina, thupi limayamba kufuna kudzaza niche yopanda kanthu. Komanso "kusilira" kotereku kumatha kuwonetsa matenda ena, monga matenda ashuga ndi mahomoni. Zikatero, ngati mukuganiza kuti china chake sichabwino, muyenera kufunsa dokotala kuti mudziwe zifukwa zake.

Zomwe zimapangidwa ndi maswiti komanso zomwe zikusowa

Monga momwemo kapena ayi, zakudya zotsekemera zimagwira ntchito yofunika kwambiri pamoyo wa munthu. Mwachitsanzo, "kulakalaka" kotereku kumatha kukuwuzani zomwe zikusowa mthupi. Ngati mungazindikire kuti mwakwiya, mkhalidwe wa khungu lanu ndi tsitsi lanu zafika poipa, kapenanso kupyapyala komanso kuyipidwa kumatha kuonekera, ndiye izi zikuwonetsa kusowa kwa chromium mthupi.

Chikhumbo chomwe sichimaletseka chimapezekanso kwa amayi apakati, choncho musanyozere kamphindi kakang'ono ndi "kukhutitsa" thupi.

Kuchulukitsa kwa zinthuzi kumapezeka mu nsomba ndi nyemba, bowa ndi zipatso, masamba ndi zipatso, komanso mkaka. Kuphatikiza apo, mutha kugula "mavitamini okongola," monga yisiti yofulula.

Momwe mungasinthire maswiti

Kufunitsitsa kudya maswiti kungavulaze munthuyo. Chifukwa chake, muyenera kuzindikira nokha kuti apa muyenera kufotokozera zomwe mukufuna. Ndi zakudya ziti zomwe zitha "kupusitsa" m'mimba ndikutsitsimutsa? Chifukwa chake, tiyerekeze kuti:

• Chokoleti chakuda chimatha “ludzu” ngati mungasangalale ndi kukoma kwake pang'onopang'ono. Zinthu zothandiza zomwe zili mmenemo zimayamba kugwira ntchito yawo nthawi yomweyo, ndipo mudzalandiranso mlingo wa ma endorphin omwe amasintha machitidwe anu.
• Zipatso zouma zimakhala ndi shuga "achilengedwe", omwe adzabwezeretse kusowa kwanu kwa shuga m'thupi. Pobwerera, mudzalandira mphamvu ndi nyonga, komanso kusangalala kwambiri. Chinthu chachikulu ndikuti musagwiritse ntchito molakwika izi, kuti musavulaze chithunzi.
• Idyani ng'ombe, ichi ndi gwero labwino kwambiri pazinthu zonse zofunika m'thupi, zomwe zimatha kubweretsa chilimbikitso chofuna kudya maswiti.
• Ndikusowa maswiti "akudya" kwambiri, imwani kapu yamadzi ndikuphika "fritter" wathanzi "okhala ndi kaloti kapena saladi ya zipatso. Tengani pang'onopang'ono kuti musangalale ndikukwanira.
• Idyani uchi wonunkhira, izi zimachepetsa chikhumbo cha maswiti, ndipo nthawi yomweyo zidzapindulitsanso thupi m'njira zofunikira kutsatira.

Polimbana ndi “kutentha thupi”, chinthu chachikulu ndicho kuthetsa ludzu la thupi nthawi. Mutha kudziteteza ku nthawi ngati mumadya moyenera komanso moyenera. Koma ngati mukumva kudalira kwachindunji, ndiye muyenera kufunsa dokotala ndikuyezetsa kuti mupeze matenda omwe angayambike.

Zoyenera kuchita ngati mukufuna maswiti?

Masiku ano ndizodziwika kale kuti dzino lokoma limadaliranso lokoma, monga, mwachitsanzo, zidakwa zoledzera. Koma monga uchidakwa, "uchidakwa wokoma" umabweretsanso mavuto obwera chifukwa cha thanzi la munthu.

Dzino lokoma limakhala ndi chiopsezo chachikulu cha matenda a shuga, ndipo amatha kuvutika kwambiri ndi matenda oopsa komanso matenda am'mimba. Chifukwa chake, pamakhala funso lotsimikiza: kodi ndizotheka kuthana ndi chizolowezi chodya maswiti ambiri ndipo ndikofunikira kuchita izi? Zoyenera kuchita ngati mukufuna maswiti?

Kuti muthane ndi chizolowezi chobisalira, simukuyenera kusiya masiwiti onse, chifukwa ndiye kuti lidzakhala kale lina, lodzala ndi mavuto osautsa komanso zovuta.

Pankhaniyi, "golide amatanthauza" amathanso kukhala "maswiti athanzi", omwe samangokhala "onyenga" thupi lathu kupempha maswiti, komanso kuwapatsa zinthu zonse zofunikira komanso, makamaka, ma endorphin.

Kusintha shuga ndi njira ina

Shuga imatha kusinthidwa ndi zosakaniza zina zambiri: zakumwa (tiyi, khofi, mkaka) mutha kuwonjezera uchi, mu supu ya shuga imasinthidwa bwino ndi zipatso puree kapena magawo a zipatso zonse, phala ikhoza kuwonongeka ndi dzungu, sinamoni, zipatso, nati, mandimu kapena mpunga zipatso zouma.

Kupanikizana ndikusunganso ndi zina mwa maswiti "athanzi" - ali ndi amino acid ndi mavitamini (pambuyo pake, sizothandiza pachabe kuti odwala omwe ali ndi vuto la chimfine ndi chimfine amalangizidwa kuti amwe tiyi ndi rasipiberi?).

Koma chokoleti cha mkaka chimawonedwa ngati zotsekemera zovulaza ndipo ziyenera kuloŵedwa m'malo ndi zakuda, kufunikira komwe akatswiri onse azakudya amati.

Zopatsa mphamvu zamafuta

Kuti muchepetse thupi ndikuwongolera, muyenera kusiya mafuta owonjezera kapena kuwononga kawirikawiri.

Monga mukudziwa, chakudya chopatsa mphamvu ndimphamvu zamagetsi, koma nthawi yomweyo, zimasinthidwa mosavuta kukhala shuga, zomwe zimayikidwa mbali zathu.

Chifukwa chake, ndikofunikira kudutsa zinthu zomwe zimakhala ndi mafuta oyeretsa, monga zinthu zophikira mkate (ma bun, ma bun, mkate, makeke, makeke, ma pie ndi ma pie, etc.), chakudya chofulumira (ma cookie, mipiringidzo chokoleti, maswiti, ndi zina) zakudya zina zomwe timakonda kudya.

Koma nanga bwanji tsopano popanda ma donuts omwe mumawakonda, masikono ndi tchizi? Tangoganizirani kuti atha kusinthidwa! Ngati simungakhale ndi moyo wopanda makeke ndi makeke, ndiye kuti mutha kusintha m'malo mwake ndi marmalade ndi marshmallows, komanso zakudya zopangidwa kuchokera ku prunes, ma apricots owuma kapena madeti ndi uchi ndi mtedza. Pukuta makeke opangidwa kuchokera ku mtanda wopanda chotupira wokhala ndi zipatso zouma, zipatso kapena zipatso ndiwotsika kwambiri kuposa ma calorie kuposa mkate wokazinga kapena makeke.

Nayi kaphikidwe keke komwe kamapangidwa popanda ufa. Kuyesa kwake ndi ... zipatso zouma, mtedza ndi mbewu: zimaphwanyidwa zidutswa zazing'ono ndiku "kumangiriza" ndi uchi kapena mafuta a kokonati. Kenako "mtanda" umayikidwa mu tini yokazika ndi zojambulazo ndikugawanika. Mkati, mutha kuyika zidutswa za zipatso kapena zipatso. Keke iyi siyophika, koma ikani mufiriji kuti isalimbikitse.

Kupenda zipatso ndi msuzi wa zipatso

Ngakhale zikumveka zachilendo bwanji, zipatso zimayenera kudyedwa pang'ono. Zipatso ndizonyamula zamtengo wapatali, mavitamini ndi fiber, koma nthawi yomweyo zimakhala ndi shuga wambiri, womwe nthawi yomweyo umayamba kudziunjikira mthupi ndipo umayikidwa m'malo osayenera kwambiri. Patsikulo ndikofunikira kudya mopitilira zipatso za 2-4 popanda kuopsa kwa mafuta.

Zomwezi zimapezekanso kwa timadziti. Ngakhale kuti timadziti tili ndi mndandanda wokwanira wazipatso, zilibe michere yambiri ndi fiber ngati zipatso zenizeni. Komanso, shuga amawonjezeredwa ku timadziti tambiri timene timagulitsidwa. Chifukwa chake, ndi bwino kumwa timadzimadzi tokhathamira kapena kukonda zipatso zonse.

Chifukwa chake, kukana shuga ndi zinthu zina sikukhala koopsa konse ndipo nthawi zonse mutha kuthetsa ludzu lanu la maswiti ndi zinthu zina zothandiza kwambiri.

Marina Chernyavskaya. makamaka kwa tsamba Dietmix - feedmix.ru

Maswiti panthawi yazakudya: muyenera kuchita chiyani mukafuna kutero?

M'misika, mashopu, malo odyera, m'malo onse ogulitsira timakhala ndi mayesero okoma ambiri. Cheesecakes, tiramisu, malo owonetsera mpweya, makeke onunkhira, makeke onunkhira ... Ndi kosatheka kukana! Pali njira yotulukirapo! Muyenera kuphunzira momwe mungasankhire maswiti oyenera ndikudya chakudya moyenera. Ndipo malangizo athu othandiza angakuthandizeni ndi izi. Ndipo mchere - malamulo awiri agolide.

Chifukwa chiyani timakonda kwambiri?

Mashuke ndi maswiti ena odziwika ndiopatsa mafuta osavuta .. Akangolowa m'matumbo, amayamba kulowa m'magazi, nthawi yomweyo komanso modabwitsa kwambiri shuga. Kudya chokoleti cha chokoleti, timayamba kumva bwino komanso kukhala ndi mphamvu zambiri.

Koma posachedwa njala imayambanso: shuga wamagazi nawonso akutsika kwambiri. Chifukwa chake, mafuta osavuta am'mimba amatchedwanso michere yachangu. Chifukwa chake timakonda zotsekemera. Anadya maswiti, adatopa, amagwira ntchito bwino komanso adatopa, anjala.

Kudya maswiti komanso kupeza mphamvu zatsopano. Thupi limazolowera kudya mafuta osavuta ndipo amawakonda. Chifukwa chake ndimakonda maswiti, omwe nthawi zambiri amabweretsa kunenepa kwambiri komanso kunenepa kwambiri.

Pafupifupi zakudya zonse zotsekemera komanso zophika bwino zimapangidwa chifukwa cha shuga yoyera, zomwe sizibweretsa phindu lililonse mthupi.

Tip nambala 1

Nthawi zonse muziwongolera kuchuluka kwa maswiti omwe mumadyera .. Mwa kudya zakudya zomwe zimakhala ndi mafuta ambiri osavuta, timakhala ndi vuto lofuna kudya kwambiri masana komanso kupitirira tsiku lililonse. Ndipo muzu wa zoipa pano uli m'choonadi chakuti kudya kwambiri kumachitika mosazindikira!

Ma calories sitikuwona

100 magalamu a shuga oyera amakhala ndi 99.8 magalamu a chakudya, 0 magalamu a mapuloteni ndi 0 magalamu a mafuta, zopatsa mphamvu zokwanira 379 kcal! Kumwa makapu anayi a tiyi tsiku lililonse ndi supuni zitatu za shuga, timapezanso 300 kcal.

Ndipo 300-400 kcal kwa munthu wamkulu imakhala chakudya chamadzulo chokwanira. Onjezerani tiyi mankhwala omwe mumakonda kwambiri tchizi kapena chokoleti - ndipo patatha mwezi umodzi kapena iwiri, chovala chamchiwuno sichimatembenukira mwachinyengo.

Tip nambala 2

Yesetsani kupewa zakudya zomwe zimakhala ndi shuga.

Chowonadi ndichakuti zakudya zambiri za tsiku ndi tsiku zimakhala ndi shuga wobisika m'mapangidwe awo: chimanga chokhacho ndi granola, mipiringidzo yazakudya, yoghurts, misuzi, sosi zosiyanasiyana, mowa, zakumwa zoledzeretsa, nyama zosuta, zakudya zouma komanso zinthu zongomaliza kumene!

Tip nambala 3

Yesetsani kusiya shuga yoyera pang'onopang'ono chilengedwe chathu ndichopanga mwanjira yoti tifunikira chakudya chamafuta, koma osafunikira shuga yoyera. Mutha kupeza izi kukhala zovuta kapena mwina zosatheka.

Ndikukuuzani chinsinsi: kusuta maswiti kumatha kuthana ndi masabata awiri okha! Pochepetsa pang'onopang'ono kuchuluka kwa maswiti muzakudya zanu, pakapita kanthawi mudzadabwitsidwa kudziwa kuti mwayamba kukonda kwambiri zakudya zomwe mumakonda koma maswiti ndi kufooka kwachikazi komwe mumafuna kudzilola nokha ngakhale mukudya. Ndipo sitikhala okonzeka nthawi zonse kusiya mathandizo kwathunthu.

Pali malamulo awiri, kuwasunga, simuyenera kusiya masiwiti ndipo nthawi yomweyo mutha kupeza zotsatira zabwino kuchokera pachakudya.

Lamulo la Chikhalidwe Na. 1

Onetsetsani kuti mumadya zakudya zopezeka ndi zovuta zam'mimba - wowuma ndi fiber (mandimu, phala kapena mkate wa chinangwa, buckwheat, oatmeal, mpunga, masamba). Ngati mumakonda maswiti, pali zakudya zochepa zovuta kuzakudya zanu!

Zogulitsa zotere zimakhala ndi shuga m'magazi nthawi zonse, osazilola kuti zidumphe kwambiri, ndipo simudzakoka mwadzidzidzi keke kapena chokoleti chosakonzekera. Kuchuluka kwa zovuta za chakudya zamafuta kumayenera kukhala pafupifupi 50% ya zakudya zanu za tsiku ndi tsiku.

Kudya chakudya chamagulule, makamaka kanyenyezi, ndibwino kwambiri kumayambiriro ndi pakati pa tsiku. Chakudya cham'mawa chizikhala ndi phala, mkate.

Madzulo, ndikofunikira kupatsa chidwi ndi zakudya zamapuloteni ndi CHIKWANGWANI (nyama, nsomba, nkhuku, masamba abwino kapena ophikira).

Kukana kwathunthu kapena pang'ono kwa zovuta zamtundu wamagalimoto kumatsimikizira kusweka, mavuto azaumoyo komanso kunenepa kwambiri.

Lamulo la Chikhalidwe Na. 2

Sankhani maswiti "abwino". • Sinthani shuga ndi uchi. Uchi uli ndi michere yambiri, ma acid okhala ndi mavitamini, umakhala ndi mphamvu yayitali, umateteza ku chimfine komanso umalimbitsa chitetezo cha mthupi.

Kuphatikiza mtedza ndi uchi, mumapeza mchere wophweka kwambiri, koma wodabwitsa! Kwa munthu wamkulu, pafupifupi 80-130 magalamu a uchi patsiku amaloledwa mu Mlingo wambiri, ngati maswiti ena ndi shuga sawerengedwa.

• Yambani kugwiritsa ntchito shuga wa nzimbe.

Mafuta osapsa a bulauni amakhala ndi kukoma kosangalatsa kwa caramel ndipo ndi koyenera kwambiri kuphika kunyumba. Ndi zopatsa mphamvu pafupifupi zofanana ndi shuga yoyera, bulauni ndi gwero la magnesium, chitsulo, calcium, phosphorous ndi potaziyamu.

Maswiti othandiza ndi monga marshmallows, maswiti, odzola ndi marmalade. Amapangidwa motengera pectin - masoka osungunuka achilengedwe, ndipo amakhala ndi zopatsa mphamvu zopatsa mphamvu: marshmallows pafupifupi 300 kcal, pomwe chokoleti - choposa 500 kcal. cocktails. Pukuta zipatso zouma, sungunulani gelatin mu mkaka kapena kefir ndikusakaniza zosakaniza. Siyani kuzizira kufikira itakhazikika kwathunthu. Tsamba ili limakulolani kuthetsa ludzu lanu la maswiti. • Sankhani chokoleti chokhala ndi cocoa wambiri. Chokoleti chakuda chimakomedwa bwino ndi thupi ndikupereka satiety wamkulu poyerekeza ndi mkaka. Pafupifupi 25 g za chokoleti chakuda patsiku sizingavulaze chiwerengero chanu. • Mutha kusankha fructose (shuga wa zipatso) m'malo mwa shuga. Fructose imapezeka m'mazipatso ndi zipatso, koma mutha kugula m'madipatimenti apadera a malo ogulitsira. Zopatsa mphamvu zopatsa mphamvu za fructose zimakhala zofanana ndi shuga, ndipo potengera kutsekemera zimapitilira pafupifupi nthawi 1.5-1.7. Iyenera kugwiritsidwa ntchito moyenera, monga shuga woyera. • Ndipo kwa ma gourmet pali zotengera za gourmet ku Japan - wagashi. Amakonzedwa kuchokera ku zosakaniza zachilengedwe: mtedza, zipatso zouma, ma chestnuts, seaweed, mpunga kapena nyemba, maluwa nectar. Mcherewu umakhala ndi shuga wambiri kapena, nthawi zambiri, mulibe.

Kudya maswiti aliwonse ndibwino m'mawa.

Sankhani zinthu zoyenera, khalani amphamvu komanso okongola!

CHIFUKWA CHIYANI TIYESA KUTI TIKUFUNA KUTULUKA?

Kufuna kuchepetsa thupi sikuchitika kawirikawiri masiku ano. Anthu ambiri samasankha kulimbitsa thupi pafupipafupi, koma kudya okhwima. Inde, kudya pang'ono, nthawi yambiri sikofunikira, ndipo ndalama zimapulumutsidwa. Pofuna kukhala wochepa thupi, atsikana ambiri amafika pakumenyedwa kwenikweni kwa chakudya - kukana chakudya cham'mawa, nkhomaliro yodyera komanso chakudya chamadzulo.

Malinga ndi ofufuza a ku yunivesite ya Columbia, munthu wamba amene amadya kwambiri samadya "kcal 1000". Izi ndizosagwirizana ndi magwiridwe antchito amanjenje. Nayi ubongo ndikutumiza chizindikiro "idyani china chake."

Chifukwa chiyani tikufuna chakudya chokoma, osati, mwachitsanzo, mbale ya oatmeal kapena kuyamwa mawere a nkhuku? Dongosolo lamanjenje lamkati limangogwira ntchito pa glucose, ndipo kuichotsa m'maswiti ndikosavuta kuposa kugwiritsa ntchito zakudya zopatsa thanzi monga mapuloteni kapena michere yambiri. Ndipo thupi limakonda njira zosavuta.

Zoyenera kuchita ngati tsiku lililonse mukufuna maswiti: ngati mukutsimikiza kuti simungathe kudya kwambiri ndikuchepetsa thupi kapena kukhalanso ndi mawonekedwe, muyenera kuyang'ananso kadyedwe kake.Onetsetsani kuti muphatikiza zovuta zam'mimba mmatimu - buckwheat, oatmeal ndi mpunga wamafuta

Idyani pafupipafupi, nthawi yomweyo, motero thupi lidzaphunzira kukhala pazomwe mumapereka mwachangu. Lamulo la 10% likuthandizaninso. Muwerengere magawo khumi a zakudya zanu zopatsa mphamvu za tsiku ndi tsiku ndi kudya maswiti omwe mumakonda kapena chilichonse chomwe mtima wanu ukukhumba.

CHIFUKWA CHIYANI ANTHU AMAFUNA KUGWIRA NGATI NDINAYESA KUTI NDIPHUNZITSHE?

Makamaka othamanga pamasewera olimbitsa thupi kapena okonda masewera olimbitsa thupi amavutikira pamutuwu. Minyewa yamtunduwu pantchito yamtunduwu imadalira shuga. Ndiosavuta kupeza mwa kugwetsa chakudya.

Ngati phala kapena magwero ena osokoneza bongo omwe "sanawunike" muzakudya zanu maola atatu musanaphunzitsidwe ,yembekezerani kulakalaka kwamphamvu maswiti mukatha kuchita masewera olimbitsa thupi. Pogwira ntchito, minyewa imatha mphamvu ya gasi, ndipo imafunanso yowonjezera kuti ichira.

Ichi ndichifukwa chake mu zakudya za wothamanga kapena wokonda zophunzitsira payenera kukhala phala, buledi wa bulauni, chinangwa ndi ndiwo zamasamba. Kugwiritsa ntchito zipatso, makamaka wolemera mu fiber ndi pectin, sikuletsedwa. Pafupipafupi, timafunikira 3-4 g zamagulu owonjezera pa kilogalamu imodzi ya kulemera kwa thupi kuti thupi lathu lizigwira bwino ntchito.

Ichi ndichifukwa chake zakudya zama protein zamitengo yayitali sizili zoyenera kwa ovina, othamanga, skiers ndi okonda aerobics. Zoyenera kuchita: ngati mukufuna maswiti mutaphunzitsidwa, mutha kugwiritsa ntchito bwino "zenera la chakudya" (mphindi 20 kuchokera kumapeto kwa mayendedwe) ndikudya zipatso zabwino kwambiri za 1-2.

Ngati kulakalaka kwa maswiti kukupezani mumaola ochepa, idyani ... phala ndi zipatso kapena mungolola kaching'ono ka mkate.

CHIFUKWA CHIYANI AKUFUNA KUGWIRITSA NTCHITO MALANGIZO KUTI NDISATE ZOSAVUTA NDIPO POSAGWIRITSA NTCHITO MPANDA

Nthawi zambiri chilakolako chofuna kudya zopatsa mphamvu zambiri zimagwirizanitsidwa ndi kuchuluka kwa ntchito yamanjenje. Sikoyenera kuthetsa mavuto ovuta masamu kapena kukonzekera gawo. Ubongo ndi mitsempha zimafuna chakudya chochulukirapo ngati timapanikizika kwa nthawi yayitali.

Quarrel ndi okondedwa, mavuto kuntchito, kukhumudwa, malingaliro a "chiyembekezo" m'moyo - zonsezi ndi njira zachindunji zakulimbikitsidwa. Vuto lalikulu ndikuti palibe amene amatiphunzitsa kupumula moyenera ndikuthana ndi mavuto athu am'maganizo, koma malangizo ambiri omwe amachokera kuti "idyani chokoleti, mumve bwino" - khumi ndi awiri.

Mavuto a m'maganizo, monga amtundu wina aliyense, amafunika kuthana ndi mavuto, osati kuwunjikana. Ngati china chake chakukwiyitsani, koma mulibe mwayi wochotsa chinthu chonyansa, kuchita masewera olimbitsa thupi kumathandiza. Ndi mkangano womwe umakhala nthawi yayitali "waulesi" - m'malo mwake, njira zopumulira. Mulimonsemo, kudya chokoleti nthawi zonse sichingakhale njira.

Momwe mungagonjetse kulakalaka kwa maswiti: vomerezani moona mtima kuti zomwe zimakupangitsani zambiri.

Mwina iyi ndi ntchito yosakondedwa kapena ayi si abwana anzeru kwambiri komanso oganiza bwino? Kapena mumakonda kunamizira kuti amuna anu ndi osalakwika, koma mukumva kusowa chidwi komanso kusowa kwaubwenzi m'banjamo? Choyamba, zindikirani zomwe mukumva, zilembeni papepala, ndikuganiza momwe mungazitaye osagwiritsidwa ntchito ndi kudya kwambiri, osawononga chilichonse.

Yalangizidwa: Malangizo okhudza kulemera kwamaganizidwe Chifukwa chiyani mukufuna maswiti mukatha kudya? Ngati mumafuna maswiti ngakhale mutadya zakudya zabwino, zosankha ziwiri ndizotheka: mwina simumadya chakudya chokwanira cha thupi lanu komanso thupi lanu, ndipo thupi limayesetsa kulipirira kuchepa kwa glucose mwanjira imeneyi, kapena mwangozolocha zakudya zam'mizo ndi kumazidya inertia. Kuti muthane ndi chidwi chofuna maswiti, phunzirani kudya zoyenera nthawi yoyamba, ndikungosiya chizolowezi choyipacho. Chifukwa chiyani mukufuna maswiti nthawi yanu? Kwenikweni, ngakhale asayansi samapereka yankho ku funso ili.Ofufuza ena amati umu ndi momwe thupi limachitikira kutaya chitsulo chachikulu ndi magazi.

Palinso lingaliro lokhazikika - tikuyesayesa kuchotsa vuto linalake mwa kudya chakudya, chomwe timayanjana ndi china chosangalatsa. Kodi mungachepetse motani kulakalaka kwa maswiti pa nthawi ya kusamba? Idyani zamitundu mitundu komanso zopatsa thanzi, ndipo dziloleni kuti mupumule kwambiri masiku ano.

Chifukwa chiyani mukufuna maswiti asanamve? Asayansi azindikira kuti zimachitika pafupipafupi - “zikhumbo” zam'magulumagulu zimapezeka nthawi zambiri mwa omwe amakhala ndi nkhawa kwambiri ndipo amadya moperewera. Chifukwa chake nthawi zina "kuthyola" zakudya zanu zama calorie otsika ndi zinthu zopatsa thanzi, ndipo ma kilogalamu a maswiti amakhala otetezeka. Kodi mumafuna maswiti nthawi yonse yozizira? Nthawi zambiri imasangalatsa omwe akufuna kuchepetsa thupi.

Anthu amafunitsitsa kwambiri kudula zopatsa mphamvu komanso kulakalaka maswiti, thupi limayankha chifukwa chofunitsitsa kudya pang'ono. Yesetsani kuti musachepetse zakudya zopitilira 500-600 kcal ngakhale masiku osala kudya, vutolo lithe. Kodi mukufuna maswiti madzulo? Kulakalaka maswiti nthawi yamadzulo kumatha kuphatikizidwa ndi kutopa kwamaganizidwe ochokera kuntchito za tsiku ndi tsiku, komanso kudya moperewera.

Dzimvekerere - mutha kukhala operewera kapena mukugwira ntchito molimbika. Yesetsani kuthetsa izi.

Ngati mukufuna maswiti ...

Ngati mumafuna maswiti nthawi zonse, amatiuza mwachangu kuti china chake chikusowa mthupi. Ngakhale, kwenikweni, zomwe zimayambitsa zimatha kukhala zovuta komanso zakuya kwambiri kuposa kuperewera kwa magnesium ndi theobromine. Zachidziwikire, kuti mudziwe ngati magnesium ili ndi mlandu chifukwa mumadya chokoleti chachitatu patsiku ndizosavuta.

Onani zakudya zing'onozing'ono zam'madzi, nyemba, ndi chakudya chamafuta ambiri m'zakudya zanu. Ayi sichoncho? Zosadabwitsa kuti chokoleti ndiye gwero lake labwino koposa.

M'malo mwake, asayansi sanasankhe mokwanira chomwe chiri vuto ndi ife ngati kulakalaka kwa maswiti kuthana ndi magawo onse omwe akuyembekezeka ndikuyamba kuchita mitundu yowopsa.

Ngati mukufuna kudya maswiti, amatanthauza matenda a shuga

Ambiri amakhulupirira kwenikweni upangiri wa agogo pakuzindikira matenda ashuga.

Kodi mukuthamanga, kutopa, kapena kusungunuka kwamadzi? Matenda a shuga Mukufuna dzino lokoma? Izi ndi izi! Ndipo ngati kulakalaka mchere sitingakule? Kuthamanga ndi glucometer! Tidzangokumbutsani zachikhalidwe chokha kuti m'pofunika kuyeza kuchuluka kwa shuga m'miyezi isanu ndi umodzi ngati muli ndi zaka zopitilira 25, ndipo mutha kumayesedwa kamodzi pachaka ngati muli achichepere.

Koma kuchita mantha, makamaka, kudzipangitsa wekha kuti udzizindikire wekha, kenako "kulandira chithandizo ndi wowerengeka" chifukwa cha matenda omwe adatengera, sikuli koyenera. Hypochondria sanapangitse aliyense kukhala wathanzi mwamalingaliro ngati mukuda nkhawa, kapena panali matenda ashuga m'mbiri ya banja lanu - ingopita kwa endocrinologist.

Kuchokera pakukhumba mtsikana wokoma sikungathetse

Chidutswa china chidziwitso kuchokera ku "mankhwala otchuka". Tonse tikudziwa kuti mu azimayi, momwe zimakhalira ndi chidwi chambiri zimatha kusinthasintha kusinthasintha kwa mphamvu ya mahomoni kutengera tsiku la msambo. Chifukwa chake mdziko lamakono chidziwitsochi chimakwezedwa pamtheradi winawake.

Kutsutsana ndi kupanda chilungamo pantchito? Inde, muli ndi PMS! Ndinagula chokoleti pamalo opangira gasi chifukwa choti ndimakonda cholembera? Zachidziwikire PMS! Ndipo ngati kunyumba mukapereka ndemanga kwa apongozi - omwe amayenda mwachindunji kuti ndi mkazi.

Chifukwa chake, palibe umboni wa asayansi kuti kusinthasintha mu gawo la estradiol kuti progesterone mwanjira ina kukhudze kufuna kwathu kudya maswiti. M'malo mwake, kusinthasintha kotereku kumathandizira kuchepa kwa malingaliro, ndipo timakweza kale momwe tingathere.

Ndipo tikudziwa momwe - ndi chokoleti, popeza nthawi zambiri timachisiya m'njira ina, kutaya zinthu zosavuta za ana monga kuvina, masewera komanso kujambula ngati munthu wamkulu.

Ngati mulidi ndi PMS, mutha kuyesa njira zingapo kuti muthane ndi vutoli. Madokotala amatha kuyesa kukonza vutoli pogwiritsa ntchito mavitamini, amatha kungopereka njira zakulera za mahomoni zomwe zingawongolere tsogolo la mahomoni.Ndipo mwina mindandanda yazolinga imakuthandizani.

Dzilembe nokha, mwachitsanzo, ngati cholinga chenicheni komanso chatsimikiziro masana palibe maswiti. Nthawi zambiri. Kapena alipo, koma kuchuluka kwake.

Ndipo bwerelani ku zolemba nthawi ndi nthawi, ndikulimbikitsidwa, mudzabwera ndi chithunzi chomwe chidzawonetse phindu lanu popeza simudzadya maswiti.

Ngati nthawi yanu ya PMS ndi yopanikizika, lingalirani momwe mungakonzekerere ntchito yanu kuti isapanikizidwe. Moyenera, chitani ntchito masiku “ovuta” kwambiri kuchita zinthu zina zomwe sizimayambitsa zovuta zambiri ndipo sikufuna kudzipereka kwathunthu. Ndipo sungani china chake chokoma, koma chosavulaza, ngati kusuta kumakhala kwamphamvu kuposa inu.

Simungathe kuchita popanda maswiti ngati ndinu ogwira ntchito zamaganizo

Ichi ndichinthu kuyambira ubwana.

Kumbukirani, adaloledwa kuti atenge madzi ndi chokoleti chokha mayeso amasukulu, ndipo omwe ali ndi mphatso kwambiri adagwiritsa ntchito bwino njira yonse ya physics yokhala ndi chemistry pa zojambulazo? Ndipo ena adakwanitsabe kubweretsanso nkhani zingapo.

Timauzidwa kuti bongo limadya glucose wolimba. Chifukwa chake, palibe mwayi wokhala wofatsa ngati simukudya chokoleti. Kapena ... pali mwayi wina, makamaka ngati mumadya mwachizolowezi ndikudya zakudya zovuta za calcium, osati zina zosavuta?

M'malo mwake, zochepa zomwe zimafunikira pakugwira ntchito yaubongo ndi 140 g zamankhwala omwe amapanga mwanjira zawo zoyera patsiku. Kuchokera pazotenga ndi nkhani yamunthu aliyense.

Ndipo sikofunikira kudya chokoleti ndi masikono, kapu ya mpunga itha kukhala ndalama zabwinobanki. Kapena apulo, nthochi kapena lalanje.

Inde, zilibe ntchito konse, makamaka ngati simumangopeza chakudya chokha cha 140 g, koma osachepera 3-4 g pa 1 makilogalamu amodzi amthupi.

Lokoma - gawo lofunikira la kadyedwe

Tiyeni titembenukire ku mbiriyakale. Kodi makolo athu nthawi zonse amadya maswiti? Ayi, makeke okometsera, kupanikizana ndi ma pie nayo sizinali maziko a chakudya. Adatumikira, makamaka, zakudya monga chimanga ndi mkaka. Maswiti adalowa mwamphamvu m'zaka za zana la 20 zokha, ndipo ngakhale pamenepo, munthawi ya chakudya chochuluka. Ndipo ayi, sitifa ngati sitidzadya tsiku lililonse.

Kodi zingakhale zolumikizana ndi chiyani chosafuna kudya maswiti?

Madokotala ndi akatswiri azamisala azindikira zifukwa zotsatirazi zakusuta kwa zakudya zotsekemera:

Zakudya zomanga thupi ndi shuga zomwe ali nazo ndi zomanga thupi zomwe zimathamanga kuchoka m'matumbo kupita ku maselo ndikuwapatsa mphamvu. Chifukwa chake, tikakhala ndi njala kwambiri, thupi lingafunike maswiti kuti lithe kubwezeretsa mphamvu yake mwachangu komanso kuti musagwiritse ntchito zotsalira za "mafuta" ochulukirapo kuchokera kuzinthu zina.

Kalori Wocheperachepera

Kutsekemera sikungalowe m'malo mwa zovuta zamaganizidwe. Kufuna kuidya kungakhale kuyankha kosavuta kwa thupi lanu kuti simudya kwambiri. Zimachitika kuti munthu amafuna kuchepetsa thupi mpaka kutsutsana ndi thupi lake, ndipo sangathe kuzichita pazakudya zokwanira zopatsa mphamvu.

Makhalidwe oletsa kudya, ndi njira zina zofananira, amagwiritsidwa ntchito. Koma izi sizothandiza kwenikweni, makamaka ngati mumaganizira kuti pali = china chake chomwe mukufuna.

Nthawi zambiri, amadyera masamba mosadziwa, amapatsa "calorie" wodwala chakudya chopatsa thanzi mu mzimu wa "osadya chilichonse chomwe sichingakhale nkhuku, mpunga, kapena nkhaka."

Ngati mukuchepetsa thupi, chakudya chamafuta sichimawonetsedwa, koma amangokhala maswiti, yesani kuwerengera zopatsa mphamvu. Mwinanso kuchepa ndi kwakukulu, chifukwa chake mukufuna maswiti mosalekeza.

Yesani kutsatira "buku" lakelo la 200-300 kcal patsiku, osagwera pansipa. Mukufuna kuchepetsa thupi mwachangu? Lumikizani Cardio, yesani kusuntha ochulukirapo, koma musadye zochepa.

Mwanjira imeneyi mudzatha kulekerera kuchepa kwa kalori mosavuta, ndipo mutha

Chakudya chopanda malire, zakudya zopatsa thanzi

Njira yakudyayi nthawi zambiri imabweretsa mkhalidwe pomwe thupi limalandira mtundu umodzi wokha wa michere ndikukumana ndi kuperewera kwakukulu mwa ena. Mwachitsanzo, ngati mutsatira zakudya zama protein, thupi limakhala ndi vuto la kuperewera kwamafuta, motero limakukakamizani kuti mudye keke kapena chokoleti.

Shuga wochepa

Mkhalidwe wofananawo umatha kudzetsa matenda ena, kumwa mankhwala kapena kudya mosamalitsa. Ngakhale zili choncho, koma ndikusowa kwambiri kwa shuga, thupi limayesa m'njira iliyonse kuti libwezeretse chifukwa cha chakudya chotsekemera.

Kutsekemera ndikofunikira kusintha, chifukwa chake, ndikakhala ndi nkhawa, thupi limayamba kufuna chokoleti ngakhale usiku. Nyemba za cocoa zomwe zimagwiritsidwa ntchito popanga chokoleti zimakhala ndi serotonin ("hormone ya chisangalalo") ndi caffeine, yomwe imatha kusintha kusintha kwamphamvu.

PMS, kuyamba kwa msambo, kusamba

Zomwe zimayambitsa chidwi chofuna kudya maswiti nthawi yonseyi zitha kuchitika chifukwa cha kusalingalira kwakuthengo kwa mahomoni. Inde, kusamba komanso pakati pa akazi azimayi, kuchuluka kwa progesterone kumachepetsedwa kwambiri, komwe, kumayambitsa kuyambika kwa mayiko ovuta.

Chifukwa chake thupi likuyesera kusangalala chifukwa cha serotonin. Zofananazo zimachitika ndi kusamba.

Mimba

Pa nthawi yomwe mayi ali ndi pakati, thupi la mayi limagwiritsa ntchito mphamvu zambiri, choncho amafunika zakudya zamafuta ambiri. Komanso azimayi oyembekezera amathanso kuvutika chifukwa cha tsankho la zinthu zina komanso chizolowezi chachilendo kwa ena. Nthawi zambiri zimachitika kuti mayi woyembekezera ali ndi chidwi chofuna maswiti, makamaka madzulo ndi usiku.

Kumwa mowa

Pambuyo pa mowa, thupi lathu limataya mavitamini ndi michere, chifukwa chake maswiti angapo ndi njira yabwino yobwezeretsanso mphamvu mwachangu.

Munthu akakhala kuti alibe chilichonse, amatha kumangokhala ndi nkhawa ndikumayesa "kuzimitsa" ndikusuntha. Mwakutero, kulakalaka kumatha kupanga osati maswiti okha, komanso zinthu zina zonse zomwe zili mufiriji.

Ndi zinthu ziti zomwe zikusowa mthupi ngati zikufuna maswiti?

Nutritionists akuti chifukwa chofunafuna maswiti, thupi lathu limafotokoza kufunikira kofunikira kuti tipeze michere "yochepa" ndi mavitamini. Kuti mumvetsetse zomwe zimafunikira thupi lanu, tebulo lopangidwa ndi madokotala ndi akatswiri azaumoyo lingakuthandizeni.

Koma ngakhale gome ili silimaliza zosankha zonse zomwe zingatheke pakufuna mchere.

Pankhaniyi, ndikofunikira kuti musamangoganizira chikhumbo chofuna kudya zinazake zotsekemera, komanso zinthu zomwe mukufuna:

• Ma apulosi otentha - kuchepa kwa vitamini A. Muli: avocado, mavwende, tsabola, mapichesi, mbatata, broccoli, mazira, tchizi, kaloti, chiwindi, nsomba.
• Mabhanana amafunikira kwambiri potaziyamu (K). Zophatikizidwa: maapricots owuma, nandolo, mtedza, nyemba, zipatso, mbatata, nkhuyu, tomato.
• Chocolate ndi kuperewera kotheka kwa magnesium (Mg). Muli: mtedza wa paini ndi ma walnuts, mtedza, ma cashews, ma amondi, buluwheat, mpiru, seaweed, oatmeal, mapira, nandolo, nyemba.
• Utsi - kuchepa kwa Nitrogen (N) ndi mafuta. Muli: nyemba, mtedza, nyama.

Zinthu zomwe zimatha kusintha maswiti "oyipa"

Kuletsa kwambiri zakudya sikuthandizanso, kuperewera kwa mavitamini kumapangitsa kuti thupi lonse lizigwira ntchito, motero njira yofunikira ndikusankha chakudya. Zingakhale zomveka kutembenukira kuchipatala kapena kupeza njira yothandizira ndi othandizira, chifukwa anthu omwe ali ndi matenda ashuga, matenda a chithokomiro ndi mtima amafunika kugwirizanitsa mapulogalamu apadera azakudya.

Chingabwezeretse kukoma:

• Wokondedwa- chinthu chachilengedwe chomwe chitha kusintha m'malo mwa maswiti, chimakhala ndi glucose ndi fructose, acid acid, mchere wamchere, mafuta ofunikira, amino acid. Pankhaniyi, uchi wachilengedwe umakhala wothandiza kwambiri, koma ulinso ndi ma carbohydrate, kotero simungathe kugwiritsa ntchito mopitirira muyeso.
• Zipatso zouma- imakhala ndi fiber ndi fructose. Zothandiza maapozi apulosi, madeti, zoumba zouma ndi zipatso zouma. Ndikofunika kuti musagule chowuma chomwe chanyowa m'madzi a shuga.
• Chokoleti chakuda - ndikwabwino kuti musankhe matailosi okhala ndi zipatso zambiri za cocoa (kuchokera 70%), ali ndi shuga wotsika. Ndi moyo wogwira, mutha kudya mpaka 30 magalamu patsiku.
• Pachino- ilibe mafuta, imakhazikitsidwa ndi mapuloteni ndi gelatin, nthawi zina yotsirizira imasinthidwa ndi agar-agar. Komabe, zinthu zogulidwa nthawi zambiri zimakhala ndi shuga ndi utoto wambiri, motero marshmallows opitilira 1-2 patsiku saloledwa. Kunyumba, amapangidwa kuchokera ku apulosi.
• Marmalade ndi pastille - yokonzedwa kuchokera ku zipatso puree, yomwe imakhala ndi pectin yambiri, izi zimapangitsa kuti pakhale collagen m'thupi. Ndikofunika kusiya marmalade, owazidwa ndi shuga kapena vanila.
• Zipatso zatsopano ndi zipatso - amatengedwa kuti ndi othandiza kwambiri pamndandanda womwe walembedwa. Omwe ali ndi ma calorie apamwamba kwambiri ndi mphesa ndi nthochi, muyenera kupewa. Mutha kudya rasipiberi, mavwende, zinanazi, malalanje, maapulo ndi zipatso zina zokhala ndi mavitamini. Zamasamba, dzungu ndi lokoma.
• Jelly- Amakonzedwa kuchokera ku madzi a zipatso ndi gelatin, chifukwa chake mulibe mafuta. Zomwe zimagulitsidwa m'matumba ogulitsa muli, kuphatikiza ndi gelatin, fructose yambiri ndi chowonjezera cha flavor.
• Chipatso cha ayezi - Iyi ndi njira ina ya ayisikilimu yomwe mungadziphike nokha. Madzi a zipatso okha (kapena mbatata zosenda) ndi nkhungu ndizofunikira.

Zakudya za zakudya tsopano ndi bizinesi yonse. Chifukwa chake, ngati ilibe nthawi, koma mukufuna maswiti, mutha kupanga zadongosolo pazinthu zosangalatsa. Kugulitsa, magulu athunthu amatengedwa, kuchokera pa tchipisi tazipatso mpaka zipatso zatsopano.

Zakudya Zakudya Zakudya

Pali zowunikira kuti pakudya tsiku lililonse mpaka 1 kg imodzi ya zipatso kapena zipatso, kuchepa thupi kwa ma kilogalamu 3-4 kumawonedwa. Pali maphikidwe ambiri kuposa kusintha maswiti pakudya, tiona otchuka kwambiri.

Zipatso zonona ndi yogati yachilengedwe, womwe umatha kusinthidwa ndi kirimu wowonjezera mafuta. Pa 1 makilogalamu a zipatso (iliyonse: kiwi, sitiroberi, malalanje, etc.) mumafunikira matumba awiri a gelatin apapo a 25 g ndi 25 magalamu a yogurt yopanda mafuta. Gelatin ayenera kusiyidwa kutupa kapena kuwira nthawi yomweyo m'madzi otentha (kutengera chinsinsi), kenako kusakaniza ndi yogati. Phatikizani zosakaniza zonse ndikuzama ndikusiya mufiriji mpaka mutakhala wokhazikika kwa maola 1-3.

Maapulo ophika ikhoza kukhala yokonzedwa bwino kapena yazokometsera zilizonse. Njira yotchuka kwambiri ndi uchi ndi sinamoni. Muyenera kudula pakati pa apuloyo kuti muchepetse kukhumudwa pang'ono, osati dzenje. Uchi umathiridwa mu recess yotsatira, chilichonse chimakonkhedwa sinamoni. Zipatso zimayenera kuyikidwa mu kuphika mbale, zomwe kale zimakutidwa ndi zikopa, kuphika maapulo kwa mphindi 20 kutentha kwa madigiri a 180.

Zakudya zamkati zokhala ndi mtedza, ma apricots owuma ndi mitengo. Pophika, muyenera kutenga oat kapena ufa wa chimanga, shuga siowonjezeredwa konse. Pukuta mtedza ndi zipatso zouma. Cholumikizacho ndi dzira limodzi lomenyedwa ndi supuni 5 zamkaka. Muyezo wa ufa ndi zipatso zouma ziyenera kukhala chimodzi, ndikofunika kuwonjezera supuni 1 ya ufa wophika. Ndikofunikira kuphatikiza zida zonse, mtanda sayenera kukhala madzi. Kenako, yokulungira ufa wosalala, mutha kupatsa chiwindi chilichonse mawonekedwe ndikuwotcha kutentha kwa madigiri 200 kwa mphindi 15-20.

Maswiti azakudya - yokonzedwa kuchokera ku mtedza (70 magalamu), ma prunes (100 magalamu) ndi cocoa (40 magalamu). Monga chinthu chomangirira, muyenera kutenga magalamu 50 a batala wosungunuka. Sakanizani cocoa, mtedza wosaphika ndi maula mu mbale imodzi, kenako onjezani batala ndikupanga mipira yoyera, mutha kuyikulunga mu coconut. Kuti zikhale zosavuta, ikani maswiti pa mbale yosaphika, yokutidwa ndi zojambulazo kapena zikopa, ndikutumiza mufiriji kwa maola atatu. Sungani maswiti osaposa masiku asanu.

Zakudya sorbet - Ichi ndi chisakanizo cha zipatso zamabulosi zomwe zimapangidwa ndi ayisikilimu. Mutha kusankha chilichonse: mango, chinanazi, maapulo, chivwende, kiwi, komanso kuwonjezera mbewa, ndimu, cloves, Cardamom, sinamoni. Mfundo zakukonzekera zili ngati smoothie - zosakaniza zonse zimakhala pansi, kenako zimatsanuliridwa mwa nkhuni ndikuzitumiza mufiriji kwa maola awiri.

Kuchuluka kwa maswiti sikungokhala ndi maswiti okha, pali zosankha zambiri zofunikira kudya maswiti komanso osakhala bwino. Ndikofunikira kudziwa kuwerengera mphamvu yamalonda ndikuiwononga pang'ono.

Makanema ogwiritsira ntchito momwe mungasinthire maswiti pazakudya

Amayi ambiri amadwala chifukwa chofuna maswiti. Pakhoza kukhala zifukwa zambiri zofunira kudya maswiti kapena kagawo ka pie yodzipangira (kapena mwina zonsezi). Mwa iwo, kusakhazikika kwa mahomoni (kusowa kwa hormone serotonin), premenstrual syndrome, kutopa kwambiri, kupsinjika. Akatswiri ambiri amakhulupirira kuti ngakhale zitakhala zifukwa ziti, ndizotheka kuthana nazo. Nazi zinthu zazikulu m'malo m'malo mokoma ndi njira zothandizira kuthana ndi izi.

Njira yoyamba - onjezani mapuloteni

Zakudya zomanga thupi, sikuyenera kuchita, m'malo m'malo mokoma . Mukuganiza kuti agologolo sangathe kuthetsa kwathunthu chilakolako chodya halva kapena chokoleti. Koma amatha kuchepetsa kufunitsitsa kumeneku. Ngati kwa nkhomaliro kapena chakudya chamadzulo mumaphika mazira ndi tchizi kapena kolifulawa, nyama yankhumba, ndiye kuti gawo la maswiti lichepetsedwa kwambiri.

Njira yachiwiri - madzi a peppermint

Ngati maswiti obisika m'bokosi kapena mufiriji adziwululira (nthawi yomweyo kale kuposa momwe amayembekezera), muyenera kuganiza, m'malo m'malo mokoma . Zoyenera - Mint kapena peppermint madzi kapena tiyi wobiriwira wokhala ndi timbewu. Koyambira:

1. Kudzala tsamba la timbewu tonunkhira, kupita ku malo ogulitsira, kuti tisagule ma cookie (mutha kuisunga). Peppermint - imakwaniritsa njala.

2. Kuti musafikire maswiti ena, muyenera kutsuka pakamwa panu ndi timbewu timbewu tikamaloledwa. Peppermint amachotsa pambuyo pake. Mu ola lotsatira kapena awiri, chilichonse chosasindikizidwa chidzakhala chabwino kwambiri kuposa maswiti.

Njira yachitatu - yasokonezedwa

Kulakalaka maswiti ndi chizolowezi choyipa chomwe chimayenera kusinthidwa ndi chizolowezi china. Ndiye njira yachitatu, m'malo m'malo mokoma :

2. Onerani kanema amene mumakonda,

3. Imbani piyano (kapena chida chilichonse choimbira),

4. ingodikirani,

Mwambiri, yesetsani kukhala osaganizira zayankhidwe.

Momwe mungagwirizanitsire maswiti komanso zakudya

Mwa kusiya kwathunthu maswiti, mukulepheretsa thupi lanu kuchita china chake chofunikira. Choyamba, shuga ndiye gwero lalikulu la shuga. Kachiwiri, maswiti amathandizira kupanga ma serotonin a mahomoni, omwe amathandiza kwambiri pakukhazikitsa mtima wathu.

Komabe, ngati mwatsimikiza kusiya zonse zabwino "zoyipa", tikukupatsani mwayi wodziwa bwino wina.

Zakudyazo zimawerengedwa kale ngati nkhawa yayikulu, ndipo ngati mukuvutitsabe thupi la "chisangalalo chomaliza", ndiye kuti zitha kukhala zoyipa. Kuchokera apa chizungulire chonsechi komanso kudetsa khungu kumatuluka m'maso pakuwona makeke m'mawindo.

Zogulitsa zomwe zimaloledwa kudya pang'ono panthawi yakudya zimachepetsa kulakalaka kwathu maswiti, koma osavulaza thanzi. Chachikulu ndichaching'ono. Ndiye chimalowa m'malo ndi chiyani?

1. Chipatso ndi chomwe chakudya chimatha kukhala. Amakhala ndi mafinya ambiri, ndipo monga mukudziwa, ndi mtundu wofunikira kwambiri wa shuga.
2. Zipatso zouma - zomwe zimakwaniritsa thupi ndi mavitamini ofunikira, ma amino acid ndi zinthu zina. Chinthu chachikulu - osatsamira ndikudziwa muyeso.
3. Tiyi yabwino, koma ndi uchi m'malo mwa shuga. Ngakhale zili ndi zopatsa mphamvu, choyambirira ndichopindulitsa kwambiri kuposa chomaliza.
4. Marmalade, marshmowsows ndi marshmowsows.
5. Mtedza, chokoleti chakuda ndi zipatso (ngakhale azisanu).

Omwe Amakhala Okoma

Zothandiza kwambiri, mosakayikira, ndi zipatso zouma. Komabe, ngakhale pakati pawo pali atsogoleri.

Madeti amatengedwa ngati mpikisano weniweni ku maswiti, chifukwa ndiwowotsekemera kwambiri (70% fructose ndi sucrose). Koma, mosiyana ndi zakale, sizikuwononga, koma, m'malo mwake, kulimbitsa enamel. Chifukwa chake, ngati mukuganizabe momwe mungasinthire maswiti ndi kuwonda kapena kudya zakudya zabwino, sankhani moyenera masiku, chifukwa ali ndi:

• oposa 20 amino acid omwe ubongo wathu wamanjenje ndi ubongo umafunikira,
• mavitamini A, C, E ndi B 6,
• folic acid.

Kuphatikiza apo, zipatso zotsekemera zimabwezeretsa microflora yamatumbo. Mutha kudya mpaka zidutswa 15 patsiku.

Kodi mukudziwa kuti ma apricot owuma ali ndi mavitamini ambiri kuposa atsopano? Osati kuti amangosintha maswiti - ma apricots owuma nawonso "akusesa" zinthu zonse zovulaza m'thupi ndikuziteteza ku anemia.

Ndipo pamapeto pake, mtsogoleri wachitatu pakati pa zipatso zouma ndi mphesa zouma zowoneka bwino. Zouma zimadziwika chifukwa cha kuchuluka kwa mavitamini a B, chifukwa chake zimakhala zofunikira kwambiri poyambiranso dongosolo lamanjenje. Kuphatikiza apo, ilinso ndi mchere wambiri (calcium, iron, phosphorous, magnesium), yofunikira kuti thupi likhale lamtendere.

Khalidwe lokhazikika kwambiri

Tchimo lophimba bwanji, zakudya zathu ndizoperewera. Makamaka samawalira ndi zokonda za iwo omwe amayesera kuchepa thupi kapena kungoyang'anira thanzi lawo. Mutha kutsutsa komwe kuli odziwika komanso "oyimba" a mabwwheat ndi chifuwa cha nkhuku momwe mungafunire, koma mfundoyi sikhala mwa iwo nthawi zonse.

Timasunga chakudya, kapena nthawi yophika, kotero timadya zomwezo kwa theka la sabata. Kutsekemera ndikusintha kukhala njira yotayira utoto wamasiku onse. Yankho apa ndilosavuta - gulani mbewu zosiyanasiyana, musadye nkhuku zokha, komanso nsomba, tchizi choko, mazira, ndi zina zomanga mapuloteni.

Pomaliza, dzipangeni kukhala lamulo - yesani zipatso zatsopano, osati zokhazo zomwe mudadya kale zomwe mudakwanitsa kuchotsera. Yesani kuyesa, gulani zokometsera, chitani kanthu kena kuti musakonde chakudya, osati kungokhala gawo logwiritsa ntchito ndalama komanso “zomwe muli nazo” thupi.

Ndipo, pang'onopang'ono, simudzafunikiranso chokoleti chowonjezera kuti mukhale ndi zakudya zopanda ntchito.

Pitani ku GP kuti mukayeze

Choyamba, muyenera kuyang'ana shuga wanu wamagazi, ndipo mwina, mutaye mayeso apadera a kulolerana ndi shuga (amakudziwitsani ngati muli ndi matenda ashuga). Ngati chizindikirochi ndichabwinobwino, perekani magazi kuti muwone mulingo wazinthu zam'magawo am'mwamba ndi mavitamini.

Ndizotheka kuti mukasanthula zaumoyo wanu ndi mbiri yaumoyo wanu, wothandizirayo amakupatsirani zina zomwe mungasankhe. Ngati pali mavuto azaumoyo, adzakuwuzani zochita.

Mkulu Wake Mfumu

Malonda ena sanganenedwe kuti amasintha maswiti, ndipo akatswiri ambiri azakudya amatcha chithandizo chamankhwala. Ndizokhudza chokoleti. Ndinadabwa? Chothandiza kwambiri, koma pokhapokha m'manja mwanu mutapsa.

Mu mtundu wa chokoleti yamtunduwu, shuga wochepa, ndi nyemba za cocoa zimakhala ndi zinthu zomwe zimapangitsa kukumbukira, zimawonjezera kusintha komanso zimapatsa mphamvu. 1/10 ya tayala yokhazikika (10-15 g) imaloledwa kudyedwa ndi iwo omwe amatsatira zakudya zolimba kwambiri.

Chifukwa chomwe mukufuna maswiti ndiye zifukwa zazikulu

Chilichonse chikadakhala kuti sichabwino ngati ...

"Kupita patsogolo" kotereku mumakampani okoma kumakhudza thanzi lathu, tonse tikudziwa: matenda a shuga, onenepa kwambiri, komanso matenda ammimba omwe akuwonjezeka chaka chilichonse.

Ubwino, uku ndi kufooka kosalekeza, kutopa, kusowa chidwi ... Akuluakulu, ana, achinyamata ...

Madotolo amveka ma alarm: kuchuluka kwamaswiti kumatha kubweretsa zotsatirapo zoyipa!

Ndikuganiza pamkhalidwe woterewu muyenera kuphunzira kuphunzira ndi maswiti otere omwe sangawononge thanzi lathu komanso mawonekedwe athu, zomwe zimapangitsa cellulite komanso mawonekedwe owonjezera ma kilos.

Kodi ndingatani?

Tiyeni tisinthe zotsekemera m'zakudya zathu ndi zomwe sizingakhale zovulaza. China chake timataya ndikusintha maswiti athanzi kwathunthu.

Tiyeni tiyesere kupatula shuga yoyera m'zakudya, kapena m'malo mwake osagwiritsa ntchito analogi.

Tiphunzira kuphika tokha “maswiti” tokha, osawopa kuti atipweteketsa.

Ndili ndi maphikidwe ambiri kwa inu, nditayesera kamodzi kuti inunso simukufuna kugula maswiti, okhala ndi zowonjezera zosiyanasiyana za mankhwala ndi shuga oyera!

Koma zinthu zoyamba zizikhala patsogolo: ndikupereka zolemba zingapo pamutuwu.

Ndipo m'nkhani ya lero ndikufuna ndikupatseni malingaliro amomwe mungasinthire maswiti pachakudya osavulaza chithunzi ndi thanzi.

Nanga bwanji mukufuna maswiti?

Othandizira zakudya amafotokoza zifukwa zitatu zazikulu zomwe timafunira kudya maswiti:

• Zopatsa Thanzi Zokoma

Nthawi zambiri amati za chibadwa cha maswiti.

Monga, "izi ndizolowa": amayi anga anali ndi dzino lokoma, abambo anali ndi dzino lokoma, agogo amadya maswiti ambiri moyo wawo wonse, amalume, mchimwene, wopanga ... anali ndi matenda a shuga ndipo anali ndi kulemera kwambiri - ndizomwe ndinalandira, ndipo inenso chimodzimodzi. ...

M'malo mwake, sichinthu chokhacho koma HABIT, "kusamalira" (popanda vuto lililonse, koma chifukwa chosadziwa zakudya zoyenera) zomwe zidatipatsa "cholowa" ndi makolo athu. Ndipo kwa iwo - makolo awo. Muli ndi cholumikizira?

Tinangophunzitsidwa. Ndipo tinangozolowera.

Kuzolowera kuti izi ndizabwinobwino. Chomaliza, ngati, ndili nacho, ndipo simudzachita chilichonse nacho ...

M'malo mwake, iyi ndi njira yopewa udindo. Sindikufuna kutenga moyo wanga ndekha ndikuyamba kusintha CHINSINSI.

Khalidwe - ndiwo 'cholowa' chathu komanso "chibadwa chathu".

Ambiri adzadabwa: koma makolo anga amandiletsa kudya maswiti ambiri, nanga bwanji ndimamukonda kwambiri?

Chifukwa chipatso choletsedwa ndichokoma.

Ichi ndi vuto lina: atakhwima, mwana "amatuluka" kwathunthu kuzomwe zidakhala zikufunidwa komanso zomwe sizimatheka kale.

Ndipo o, nkovuta bwanji kudumpha kuchokera “singano” iyi! Kudalira kwa insulini kumakhala koyipa osati chifukwa cha zovuta zake, komanso chifukwa ndizovuta kwambiri kukana.

"Onjezerani mafuta pamoto" ndizowonjezera zamankhwala zomwe zimapezeka mumasitolo ambiri ogulitsa: zonunkhira, zonunkhira, ndi zina zambiri. Amakonda kwambiri zinthu ngati izi.

• Choyimira chamaganizidwe osokoneza bongo

Chikhumbo chambiri chokonda kudya zotsekemera chimatha kukhala chotengeka: mwachitsanzo, mudakumana ndi zovuta zamaganizidwe amisala (kulephera kutsogolo kwanu, kukakamiza kulimbikira kuntchito, mkangano ndi mnzanu) ...

Kapena mwatopa kwambiri.

Zambiri mwakuti sindimva choncho, ndipo ndilibe nthawi yovutitsa kwambiri ndikuphika china chothandiza komanso chopatsa thanzi. Ndipo china chake chokoma ndi kukhuthala chili pafupi. Ndipo ngati sichoncho, ndiye malo ogulitsira apafupi. Mutha kudya - ndikuyitanitsa.

Nthawi zambiri zimachitika zinthu ngati izi kuti timakhazikitsidwa ngati kuti timaphika kena kake koyenera, komanso timapitanso kusitolo ndikusankha zinthuzo.

Koma pali zinthu zambiri zosangalatsa!

Mabokosi okongola, komanso mapaketi okongola amakukondani: "Ndidya!", Ndipo kununkhira kwa mikanda yophika mwatsopano ndi ma buns kumangokuchititsani misala ...

Ndizovuta kukana pano ndikusakwaniritsa njala POPANDA zonse zomwe zidakonzedwa pachiyambipo, apa simukuyenera kuzindikira komanso kudziletsa, palibe njira ina!

Gawo la mfundo iyi ndilinso mphindi pamene munthu amakokedwa dzino kuti likhale lokwezeka kuti akweze kusangalala, kusangalala, ndipo m'moyo mulibe chisangalalo chapadera ...

Palibe "kutengeka kwa malingaliro" (munjira yoyenera), palibe tanthauzo la chosowa chimodzi ndi kufunikira kwake mdziko lino lapansi, palibe lingaliro lakukwaniritsidwa, palibe chisangalalo chifukwa mukufuna maubale okondana komanso okondana, koma sapezeka ... Palibe kumvetsetsa kwamomwe mungasinthire moyo wanu chabwino ... Nthawi zonse pamakhala china "ayi" ...

Mwina mwamvapo zotsatira zake: zimatchedwa "kulanda mavuto anu," komanso, zakudya zabwino komanso zosakoma zimagwiritsidwa ntchito.

Kwa iwo onenepa kwambiri, mkhalidwe umakhala wachisoni kwambiri, ndipo umatchedwa "popeza zonse zili zoyipa, ndipita ndikadye mkate, ndikadali wonenepa, palibe choti nditha ..." ...

Vuto ndiloti kupanikizana kotereku kumangokulitsa vuto lililonse mwakuthupi ndi m'malingaliro: palibe mavuto ochepa, ochulukirapo.

Kunenepa kwambiri, kusakhutira kwanu, mkhalidwe wokukonda komanso wopanda chiyembekezo ...

• Mavuto amkati mthupi

Matenda a ziwalo zamkati, kuperewera kwa zakudya m'thupi, kuperewera kwa mapuloteni, mafuta, chakudya, komanso kuchuluka kwa mavitamini ndi michere, kumayambitsa "zhor" chokoma.

Ndi zakudya, zikuwoneka, chilichonse ndichachidziwikire: chakudya chopatsa thanzi sichimapatsa thupi mphamvu zokwanira komanso mphamvu, timangokhala kugona komanso koopsa, ndichifukwa chake tikuyesetsanso kudzilimbitsa motere.

Mulingo wakuthupi, kudya shuga m'magazi kumapangitsa kulumikizana kwambiri ndi insulin m'magazi, ndipo kwakanthawi timamvanso zambiri. Koma osati kwa nthawi yayitali. Pafupifupi mphindi makumi atatu.

Ndipo kenako - kuchepa kwamphamvu kwa mphamvu ndi "kubwerera" kumbuyo, zomwe zimatikakamiza kuti tipeze maswiti, tiyi wokoma, khofi, chokoleti kachiwiri. Likukhalira bwalo loipa.

Matenda a ziwalo zamkati, kusokonekera kwa metabolic, kusokonekera kwa mahormoni (zomwe ndi chinthu chimodzi) zimapangitsanso kufunika kwakukulu kwa maswiti.

Madokotala adazindikira kuti pakati pa odwala omwe ali ndi matenda osachiritsika, mano ali ndi zotsekemera kwambiri kuposa omwe ali ndi "athanzi labwino!"

Ndipo kodi matenda ndi zovuta izi zimachokera kuti? Kuchokera pamakhalidwe olakwika, momwe zakudya zimapangira gawo lalikulu, vomera!

Ndiye kuti, "timapha" thanzi lathu, kudya mosayenera komanso mopanda thanzi, kudya zakudya zambiri zotsekemera, zonona komanso zosakhazikika, timayamba kudwala ndikuyamba kumva kuwawa, kenako mkhalidwe wathu wamatenda umangotipangitsa kulawanso chimodzimodzi ...

Ndiponso bwalo loipa ...

Zonsezi pamwambapa, mu malingaliro, zitha kutanthauzidwa m'gulu limodzi, lotchedwa "kudalira". Ngakhale zitha kumveka zachisoni, koma zili ...

Momwe mungathyole bwalo loyipali ndikuthana ndi zosokoneza bongo - mutuwu ndiwambiri komanso wofunikira.

Apa mukuyenera kulimbitsa nokha m'maganizo, kuti musinthe momwe mumaonera moyo ndi moyo ambiri.

Ndipo poyambira, ndikulimbikitsa kuphunzira momwe ndingasinthire maswiti osavomerezeka ndi njira yawo yabwino.

Ngati titha kulumikizana pang'ono komanso kudziwitsa pazonsezi, ndikukutsimikizirani kuti matenda, mavuto okhala ndi kunenepa kwambiri komanso kukhala ndi malingaliro oyipa amayamba pang'onopang'ono koma ndikukusiyani!

Jelly Joys

Marmalade ndi chinthu chinanso chothandiza kwa iwo omwe sakudziwa chomwe chimalowetsa lokoma. Mulibe mafuta mmenemo, popeza amakonzedwa pamaziko a zipatso ndi mabulosi puree, ndipo m'maphikidwe ena muli agar-agar - chinthu chomwe chili ndi ayodini, chothandiza kwambiri ku chiwindi ndi chithokomiro cha chithokomiro.

Zomwe marmalade kusankha, kutafuna kapena zakudya, nkhani ya kukoma, chinthu chachikulu ndichabwino! Chifukwa chake, pogula, musakhale aulesi kwambiri kuti muthe kuyika ma CD ndikuwerenga kapangidwe kake. Choyamba, samalani ndi mayina a utoto. Manambala achilengedwe ndi awa:

Pamaso pa tartrazine ndi carmoisine, ndibwino kukana kugula, popeza utoto uwu ndi allergen. Kumbukirani: marmalade apamwamba kwambiri ali ndi mthunzi wowuma, ndipo maswiti owala kwambiri nthawi zambiri amakhala achikale.

Moni moni

Momwe mungasinthire maswiti ndimtundu wathanzi kapena kuchepa kwa thupi, ngati simungakwanitse kukana zabwino? Ngakhale mawu oti "ayi" alibe. Mwachitsanzo, pastille ndi marshmallows ndi pafupifupi maswiti abwino.

Konzani maswiti onse kuchokera ku zipatso (mabulosi) odzola ndi kuwonjezera kwa mapuloteni ndi shuga. Mwayi wodziwika wazomwe amapangira ndizopezeka pectin, ndipo amadziwika kuti amachotsa zinthu zovulaza m'thupi.

Kuphatikiza apo, "abwenzi amlengalenga" ndiwothandiza kwambiri matenda am'mimba, chifukwa amachepetsa kukhumudwa kwa m'mimba.Malangizo okhawo: gulani ndi kuwononga marshmallows okha marshmallows okha oyera; achikuda nthawi zambiri amakhala ndi mitundu yokumba.

Zakudya zochepa za carb

Pazifukwa zina, anthu onse omwe abwera kudzachita masewera olimbitsa thupi dzulo adaganiza kuti amangofunika zakudya mlengalenga kuti awume akatswiri olimbitsa thupi.

Zikuwonekeratu kuti zonse zidaganiziridwa osati "mwadzidzidzi," koma chifukwa magwero omanga thupi ambiri adapita modzidzimutsa, nthawi yomweyo kuyesa kupeza ndalama kuchokera kwa inu ndi ine. Chifukwa chake anthu akhala pamakudya ochepa a carb, mukudabwa pambuyo pake, bwanji sangathe kuchepetsa thupi mwanjira iliyonse.

Koma sizothandiza chifukwa palibe amene amakhala pachakudya.

Ndiwosavuta - apa pali chokoleti, apa pali bun, china chake ndichosangalatsa komanso chosangalatsa ... Mwambiri, ndikufuna kuchepetsa thupi, ndipo sindikufuna ku ... M'malo mwake, muyenera kudutsa magawo angapo osinthira, pang'onopang'ono kuchepetsa kuchuluka kwa chakudya chamagulu mu chakudya, Zakudya zama carb zochepa zinali zolekeredwa bwino. Ndipo ngati izi sizinachitike, ndiye kuti sizingatheke kupirira.

Kuphatikiza apo, ndikofunikira kudziwa kuti anthu omwe ali ndi mafuta ochepa okhala ndi mafuta ochepa alibe ntchito, amangowazunza. Ndipo ngati simumadya zakudya zosachepera 3 magalamu am'madzi pa kilogalamu imodzi ya thupi, zakudya zanu zimakhala zotsika mtengo, ndipo ndi amene ali ndi "mlandu" poti palibe chomwe chimachitika ndikukana maswiti

Mwambiri, "kuukira" kwa kulakalaka kwa maswiti kungatibwezeretsenso chikondi chapadera cha gawo lozungulira.

Apa ndipamene Cardio singachitike pofika ola, koma awiri pakuwumitsa, kapena pomwe palibe kuyanika, kumangoleketsa kulemera kwabwino, koma munthu sangathe kudzipatula nawo chizolowezi chabwino chopita ku magulu onse omwe ali mgululi.

Ngati mukufuna maswiti atangophunzira kumene, ndizomveka kulingaliranso kukula kwawo ndi kuchuluka kwake. Simupambana mpikisano, eti?

Zakudya za iwo omwe sangakhale moyo popanda maswiti

Chifukwa chachiwiri chomwe chikuchitika ndikusowa kwa chromium kapena vanadium mthupi. Izi ndi zinthu zomwe zimatsata mamolekyulu a okosijeni mu cell iliyonse ndikuthandizira kagayidwe kazinthu. Mavitamini omwe amaphatikiza zinthuzi amakuthandizani.

Ndipo pamapeto pake, chifukwa chofala kwambiri ndichakuti mumamatira pamavuto mukakhala okoma. Tonsefe timakumbukira kuyambira ndili mwana: kuti mwana samalira, muyenera kum'patsa maswiti. Ndipo munthu wamkulu amadya maswiti kuti apange chisangalalo ndi chitonthozo.

Alexey Kovalkov, wothandizira zakudya, MD, pulofesa, wopanga njira zowonjezera kulemera, wolemba mabuku olemetsa:

“Kugwiritsa ntchito maswiti ndimwambo wamba. Ili ndi mitundu iwiri - insulin ndi serotonin. Mumadya china chake chokoma, shuga yanu imakwera kwambiri, ndipo insulin imatulutsidwa kulowa m'magazi - mahomoni omwe amalimbitsa chidwi. Ndiponso inu mukufuna maswiti, ndipo nthawi iliyonse kuchuluka.

Ngati kudalira ndi serotonin, ndiye mothandizidwa ndi maswiti mukuyesera kuti musangalale. Mukamadya maswiti, makamaka chokoleti kapena ayisikilimu, timadzi tambiri tambiri timatulutsidwa. Upangiri umodzi - onani momwe mungadzisangalatse mwanjira ina.

Kutulutsidwa kwa mahomoni achisangalalo sikumangotulutsa maswiti okha, komanso masewera, kugonana, komanso zokumana nazo zatsopano (kupita ku zisudzo kapena ku konsati ya wojambula yemwe mumakonda, mwachitsanzo). "

Natalia Fadeeva, dokotala wa Center for Family Dietetics:

“Yang'anirani mosamala zakudya zomwe zingakhale ndi shuga. Ambiri saganiza kuti poti yogurts ya zipatso (zitha kuwoneka ngati zothandiza) pali shuga wambiri.

Galasi la madzi otsekemera ali ndi kuchuluka kwa glucose ofanana ndi magawo awiri a shuga. Shuga amapezeka m'makhola, ma tchipisi, mayonesi, ketchup, ngakhale mumisuzi ndi mumitengo ya nkhanu! Idyani bwino, lembani mokwanira, pezani mavitamini, mchere, mapuloteni kuchokera pamenepo.

Ngati mumangodya pafupipafupi, simukhala ndi njala komanso chilakolako chofuna kudya maswiti. ”

Tip nambala 1. Idyani mapuloteni ena

Ngati sichikugwira ntchito: gwiritsani ntchito tsiku patsiku la chokoleti

Yogati yachilengedwe, tchizi chokoleti, tchizi, kefir, yophika dzira / omele, nyama yotsamira, nsomba, mtedza - akatswiri azakudya amalangizidwa kuti adye kena protein ngati mukufuna china lokoma. Zakudya zokhala ndi mapuloteni zimathandiza kukhazikika m'magazi a shuga, ndipo njala "yokoma" imatha pakatha mphindi 15 mpaka 20.

Ngati njirayi imagwira ntchito, yesani ina: kuthana ndi zolakalaka zochuluka za maswiti, chitani tsiku limodzi chokoleti. Mwachitsanzo, katswiri wazakudya Margarita Koroleva amasankha makasitomala ake otsekemera masiku 2-3 patsiku la chokoleti.

Dongosolo Lantchito: Sankhani chokoleti cha mtundu wa cocoa wokhala ndi 75-80%. Gawani chokoleti cha 150 g mu magawo awiri ndipo mudye iwo okha masana, kusungunuka lilime. Maphwando 6 okha mpaka 8 pm. Mutha kumwa tiyi ndi madzi popanda zoletsa.

Kuphatikiza pa chokoleti, tsiku pa chinanazi limatha kuthandizira (kudula 1.2 kg zamkati mu cubes ndikudya mu 6 Mlingo mpaka 8 pm), vwende, zakudya odzola. Mukatha "kutsitsa", zidzakhala zosavuta kuti mupirire zoletsa kapena kusiya zonsezo kwakanthawi.

Tip nambala 2. Idyani maswiti azakudya zokha

Ngati sichikugwira ntchito: khalani ndi chakudya chotseka masanawa

Keke kapena chidutswa cha keke mutangodya chakudya chamtima sichimapangitsa kuti munthu azidontheza m'magazi. Mumakwaniritsa kufunikira kwa maswiti ndipo nthawi yomweyo musataye chidwi chanu. Ngati nkhomaliro yanu ili chidutswa chabe cha keke, chidwi chofuna kudya chidutswa china chimatha kupitilira theka la ora.

Malangizowo ndiowona, koma sioyenera aliyense: nthawi zina mukatha kudya nkhomaliro simukufuna maswiti, koma madzulo simungathe kudziletsa. Katswiri wazakudya zaku Swiss a Patrick Leconte amapereka njira ina. Adasanthula zomwe zimachitika tsiku lililonse ma mahormone ambiri ndi ma enzyme ndikuwona kuti nthawi yabwino kwambiri yazakumwa kuchokera pamalingaliro athu a biorhythms kuyambira 5 koloko mpaka 6.30 p.m.

Pakadali pano, Leconte amalimbikitsa kudya chisankho: keke imodzi yaying'ono, chidutswa cha keke, zipatso za sorbet, ayisikilimu (80 g), chokoleti chamdima (30 g) kapena apulo wophika ndi uchi kapena mapulo madzi. Kutsekemera kwamadzulo koteroko kumachepetsa kulakalaka kwa maswiti ambiri.

Tip nambala 3. Tsitsani mano anu

Ngati sichikagwira: gwiritsani pakamwa panu ndi kumulavulira

Kupukuta mano anu panthawi yakulakalaka kwambiri kudya china chake chokoma kumathandiza kusintha masamba. Lawani pakamwa kamasintha, ndipo kulakalaka kumafooka. Koma ngakhale ndiyesere njirayi, siyigwira ntchito.

Koma upangiri wa Karl Lagerfeld wandithandiza: gwira mankhwala omwe umakonda pakamwa ndikulavulira. Wopanga izi adachita izi ndi Coca-Cola atachepera thupi moyang'aniridwa ndi dokotala wotchuka waku France Jean-Claude Udre.

Kwa chaka chimodzi ndi Lagerfeld wazaka zazing'ono wazaka 64 adasweka ndi makilogalamu 42.

Tip nambala 4. Idyani maswiti kamodzi pa sabata

Ngati sichikagwira: idyani maswiti m'magawo ang'onoang'ono katatu pa sabata

Upangiri pafupipafupi wa akatswiri azakudya: musamadulire chakudya chomwe mumakonda kwambiri. Kamodzi pa sabata, mutha kugula mosavuta gawo lalikulu la tiramisu, makeke ochepa ndi zonona, etc. Koma mphothoyi ndiyofunika kulipeza - kwa masiku 6 otsalawo, kuiwalani za goodies.

Si aliyense amene ali ndi mphamvu zotere. Kuthawa poyesedwa ndi njira yoipa yolimbana nayo. Adatero Gillian Riley, m'modzi mwa akatswiri odziwika bwino pankhani yothana ndi vuto losokoneza bongo (kudya kwambiri, kusuta).

Ngati mukufuna maswiti, gwiritsani ntchito izi kuti mupeze mawonekedwe anu omwe mumakonda. Inna, Vidgof, wophunzitsa mapulogalamu a Yoga for Starters ndi Yoga Breath pa LIVE! TV TV, ndiwanzeru kwambiri, m'malingaliro anga. Amadya maswiti 3-4 pa sabata, koma m'magawo ang'onoang'ono.

Nthawi zambiri Inna imasankha timadzi tokoma / zipatso zingapo zotsekemera, zipatso zingapo zouma, chidutswa cha pie yopanga tokha, makeke awiri ang'onoang'ono, supuni 1-2 zamkaka zopsereza.

Mwina njira iyi kapena ina mwanjira yomwe ili pamwambapa idzakukwanirani kwambiri kuposa upangiri wapadera wa akatswiri azakudya, ndipo sangakuthandizeni kuti musapitirire malire ndi zomveka, koma chakudya chochepa kwambiri.

Ngati mukufuna zakudya zotsekemera

Shuga akhoza kusinthidwa ndi sweetener

Mwinanso aliyense yemwe anali pachakudya anali ndi mwayi wowona china chake chokoma, kumva kapena kukumbukira, ndipo panthawiyo mukufunadi kena kake kokoma. Ndipo ambiri anakhumudwa ndikulola kudya maswiti kenako ndikudandaula. Kapenanso musaiwale za izi, kenako nenani kuti sangachepetse thupi.

Shuga ndiye mdani wamkulu wa munthu wokongola. Carbohydrate, yokhala ndi glycemic index ya 100, yomwe imalowa mwachangu ndi thupi. Ndili ndi kupatula kwa zinthu zomwe zimapangitsa kuti machitidwe onse ochepetsa thupi komanso zakudya zonse ayambe.

Ndiye chifukwa chake sangakwanitse kugula, makamaka ngati muli kale ndi mavuto onenepa. Mukangosunga kulemera, nthawi zina mumatha kugula maswiti, koma pokhapokha ngati maphunziro apitawa azikhala a nthawi yayitali komanso owonjezereka.

Ndipo kudya kosakoma kwambiri kwa thupi lanu kudzachitika ngati kwatsala pang'ono kuyamba kapena kungomaliza ntchito.

Koma chochita ndikudya munthawi yanji? Wokoma amatithandiza ndi izi. Itha kugulidwa m'misika yamagolosale iliyonse. Ndizofunikanso kudziwa kuti kuwonjezera pa maswiti, timadziti tiyeneranso kuphatikizidwa. Ndipo njira ina kwa iwo ikhoza kukhala Coca-Cola Light kapena fanizo zina.

Komanso m'masitolo akuluakulu mungapeze maswiti a odwala matenda ashuga, omwe amapangidwa pamaziko a fructose ndipo alibe shuga. Ngakhale zili choncho, ndi bwino kuzipewa nawonso, chifukwa fructose ndi chakudya chamagulu, koma ndi index yotsika kwambiri ya glycemic (

20), koma ndi ma calories omwewo.

Mapeto, ngati mukufunadi zotsekemera pachakudya, gwiritsani ntchito zakumwa zotsekemera kapena zopanda thanzi.

Kodi ndizotheka kudya zakudya zotsekemera: ndizotheka kutani ndipo chifukwa chiyani?

Hafu yabwino yakusweka panthawi yakuchepa sikuti chifukwa cha kudya kochepa kwambiri kwa kalori, koma chifukwa chosowa zabwino zomwe mumakonda. Ndipo azimayi 80% amakhala ndi maswiti osiyanasiyana: kuchokera ku chokoleti mpaka ku Turkey.

Wina amawona milandu ngati yotereyi, wina amakhulupirira kuti kuzindikira ndikungopanduka.

Koma bwanji mukufuniratu chakudya chokoma? Kodi kumeneku ndikulakalaka chipatso choletsedwa, kusowa mphamvu komanso chilimbikitso, kapena chilimbikitso chotere chikukula miyendo kuchokera kwina? Ndipo ndizotheka kudya maswiti okhala ndi zakudya zosachepera pang'ono, osakhudza zotsatira zake? Timasanja limodzi.

Chifukwa chiyani mukufuna maswiti pazakudya?

M'malo mwake, pali zifukwa zambiri zomwe ngakhale m'maloto mumatha kuwona mizere yotsekemera ya maswiti, makeke ndi ayisikilimu. Ndipo si onse omwe ali okhudzana ndi kusowa kwachilengedwe kwa kukhala ndi moyo masiku ochepa popanda chokoleti.

Kuchuluka kwawo, kumene, kumalumikizidwa ndi mkhalidwe wamalingaliro. Amayi ambiri amakhala ndi nthawi yovuta pagulu lokhazikika la keke, buns ndi marmalade. Chidutswa chidagwera lilime, ndipo zikuwoneka kuti moyo sunawonekere kuti ndi wopanda imvi. Chidutswa china - chabwino.

Ndipo pakatha theka la ola, kukhumudwa kumayenda ndi nyonga zatsopano.

Pazakudya, maswiti nthawi zambiri amafunidwa pazifukwa zomwezo: kuchepa kwakukulu kwa zopatsa mphamvu kumapangitsa thupi kukhala lopsinjika, ngakhale malingaliro atakhala kuti samawoneka ngati chizindikiro chake chapamwamba. M'masiku awiri oyambilira, ndizotheka kuti kusamutsa "kuzunza" menyu ndikosavuta, koma kenako zimayamba zomveka.

Ndipo pali chikhumbo choyaka cha kumamatira mano pachokoleti. Ndipo ngati zakudya zomwezo zimagwera nthawi yovuta, vutoli limakhala lovuta. M'malo mwake, pali njira imodzi yokha yopezera: kupeza chosangalatsa chosiyana.

Mahoroni omwewo omwe amapangidwa mukamadya keke amaphatikizidwa ndi ma hug apafupi, kugonana, nkhani zabwino, nthawi zina zilizonse zomwe zingapangitse kuti musinthe mwamavuto ndi chizindikiro china.

Chiwerengero cha omwe akufuna maswiti pachakudya sichingakhale chochepa.

Ngati musanayesere menyu, bokosi la chokoleti tsiku ndi tsiku ndi ma bun angapo inali yofala, ndiye musayembekezere "kudula" tsiku loyamba.Kusintha zizolowezi zakudya kumafuna masabata angapo, kapena kupitilira apo.

Mutha kusintha nyengoyi posankha zosintha zina zosavuta, zomwe zidzafotokozeredwe pansipa. Komabe, tsiku lililonse sungathe kuchita izi.

Chifukwa china chomwe kulakalaka maswiti pachakudya ndikusowa kwazinthu zina zomwe zimatsata. Ndikofunikira kumvetsetsa zomwe mukufuna. Osangokhala "zabwino" zokha, koma malonda ake.

Kufuna kupera chokoleti kungakhale chifukwa cha kuchepa kwa magnesium. Imapangidwanso pogwiritsa ntchito mtedza, nthangala ndi zipatso zilizonse. Kulakalaka chilichonse chomwe chingaleke kutsekemera lilime nthawi zambiri kumachitika chifukwa chosowa chromium.

Apa tchizi, broccoli ndi mphesa zimathandizira.

Kodi mungadye chiyani zotsekemera pachakudya popanda zotsatira zosasangalatsa?

Popeza kupsinjika mtima nthawi zambiri kumayambitsa chidwi cha makeke ndi maswiti panthawi yochepa, muyenera kudziwa ngati ndizotheka kudya maswiti mukamadya, momwe mungagwiritsire ntchito kuti musaphwanye chilichonse, komanso maswiti omwe mungasankhe.

Nthawi zambiri pamachitika zinthu zosokoneza makilogalamu pambuyo poti mikateyo ikulota kale, kumakhala kovuta kwambiri: ndikunjenjemera, kufooka, mseru komanso mutu.

Izi zimawoneka ngati hypoglycemia - kutsika kwakukulu kwa shuga m'magazi. Ndi vuto lamanjenje lamphamvu, glucose yokhala ndi kuphatikizika kwa adrenaline imayamba kutentha.

Muzochitika zoterezi, pakufunikirabe zakudya zotsekemera - samatsutsana ndi thupi, izi sizikondanso. Koma palibe amene ananena kuti kuwala kobiriwira kunapatsidwa makeke amchere.

Kwa hypoglycemia poyambira gawo, ingotsanulira kapu ya tiyi wamphamvu ndikuponyera kachilombo ka shuga mkati mwake. M'malo mwake, izi zidzakhudza kubwerera pantchito kwambiri kuposa.

Koma m'malo ovuta kwambiri - amafunikiranso chokoleti chamdima. Zowona, si onse. Zokwanira theka lake.

Zakudya zomanga thupi zophatikizana ndi mbewu monga chimanga zimatha kutumikiranso pa cholinga chimodzi: oat kapena chimanga amakonda.

Potengera kuti lingaliro loti mumatha kudya maswiti mukamadya chakudya ndi nkhani yanthawi yochepa chabe (mwachitsanzo, poyesa kuyamwa kuti mudye chokoleti ndi makeke tsiku ndi tsiku), muyenera kusintha malingaliro anu kuti musamasulire kwambiri kalori. Ndiye kuti, m'malo mwa chidutswa cha mkate, tengani marshmallows kapena marshmallows (osati mu chokoleti!). M'malo mwa ayisikilimu ndi caramel - zipatso sorbet.

Mwa maswiti omwewo, marmalade ndi jelly amadziwika, koma osati omwe amamangika kumaso ndi shuga, utoto, ndi "makemikolo" ena. Sankhani mitundu yomwe yakonzedwa motengera madzi a zipatso zachilengedwe. Ndipo koposa zonse - kuphika nokha. Zakudya zabwino kwambiri zochepetsera thupi ndi gelatin komanso msuzi wa zipatso watsopano. Ubwino wa mafupa ndi khungu mkati mwake, mwa njira, ndizokulirapo.

Maswiti othandiza panthawi yomwe muli ndi pakati

Malinga ndi malingaliro a madotolo, miyezi itatu yoyambirira kuchuluka kwa chakudya chamafuta patsiku sikuyenera kupitirira 450 g, ndipo zitatha - 350-400 g. Chifukwa chake, njira yabwino yophatikiza zipatso, mtedza, zipatso ndi zinthu zina zabwino zimapangitsa menyu a mayi wamtsogolo kukhala abwino komanso athanzi. Ndiye momwe mungasinthire maswiti panthawi yoyembekezera?

Choyamba, ndikofunikira kuti azimayi omwe ali ndi "chidwi" pokonzekera zanyumba. Mwachitsanzo, ayisikilimu amatha kupanga kuchokera ku madzi a zipatso kapena yogati, zouma zouma zouma, makeke amphaka, ndi zakudya. Khulupirirani maphikidwe otetezeka a maswiti kwambiri.

Kachiwiri, uchi ungakhale njira ina shuga. Samalani, zochulukirapo, chinthu chofunikira chingasanduke gwero la ziwengo.

Chachitatu, m'malo makeke, masikono ndi maswiti, ikani zipatso zouma tiyi. Maapulo owuma, madeti, mphesa zouma, maula, ma apricots zouma - zonsezi ndi zinthu zachilengedwe, zokhala ndi pectin, antioxidants, mavitamini ndi fiber.

Chachinayi, marshoni okhala ndi mar maradeade amatha kukhala pamalo abwino patebulo m'mawa. Koma pa chinthu chimodzi: dziphike nokha malinga ndi njira yapamwamba.

Chachisanu, chokoleti chokhala ndi zipatso zapamwamba za cocoa chimatha kubweretsa zabwino zambiri. Chenjezo lokhalo: dziwa muyeso!

Chachisanu ndi chimodzi, masamba okoma a nyengo (dzungu, chimanga, beets) ndi zipatso ndizomwe zimalowa m'malo mokoma pamene simukufuna kudzipereka ku chilichonse. Nthawi zina mutha kupanga saladi, mchere wofinya kumene, maswiti, timadziti tatsopano ndi zina zambiri kuchokera ku chinthu chimodzi. Chifukwa chake, musawope kuyesa.

Momwe mungaphere kulakalaka kwa maswiti panthawi ya kuwonda?

Popeza kutsekemera sikofunikira nthawi zonse pakuchepetsa thupi, ndipo nthawi zina kumangokhala kuyesa kwina kukakhala pakamwa osagwirizana, munthu ayenera kudziwa momwe angachepetsere zokhumba zake. Nthawi zambiri chikhumbo chokhala wokondwerera m'malo awo amangokhala kusungunuka ndi kusowa kwa chakudya chamafuta. Kutengera izi, mutha kupanga malangizo angapo:

• Ndikofunikira kukhala ndi chakudya cham'mawa, ndipo ndikofunikira kuphatikiza zovuta zam'mimba muzakudya zam'mawa. Asiyeni ikhale phulusa lophika pamadzi, koma amachepetsa pang'ono ndi theka pakulakalaka zinthu zabwino masana.
• Idyani nthawi zambiri, pang'onopang'ono. Ma tchuthi ataliatali sadzapangidwa pomwe amakoka china chake kuti chaponyere kanthu kena kosamveka m'mimba. Ndipo pazifukwa zina, "china" ichi sichimasandulika phwetekere kapena chidutswa cha nsomba: dzanja limafikira karoti.

Ndipo, mosakayikira, chitsogozo chofunikira kwambiri: kumvetsetsa chifukwa chenicheni chokondera maswiti pazakudya. Ngati mizu ya zoyipa ili pazinthu zamaganizidwe, imayenera kugwira ntchito ndi chikumbumtima, osati kumanganso zakudya.

Ngati pali zosokoneza pamayeso azinthu zofunikira, zofunikira kuyamba kupanga zomwe zasowa.

Ndipo tikulimbikitsidwa kuti dzino lolocha mkati, lomwe linayamba kuchepa kwambiri, muchepetse “pang'onopang'ono” ndikusintha maswiti owopsa ndi otetezeka.

Kodi ndizotheka kudya zakudya zotsekemera, ndipo ndizofunikira?

Zomwe maswiti omwe mungathe kudya ndi kuchepa kwa thupi: mndandanda wazakudya zomwe mumadya

Kutsatira zakudya zosafunikira tsiku lililonse, ndikufuna kudzichitira nokha kena kake kamakoma, kokhutiritsa, kolimbitsa thupi komanso koopsa.

Koma zomwe muyenera kusankha: chithunzi chocheperako kapena ma buns omwe mumakonda, makeke, maswiti ena? Si azimayi onse amakono omwe amadziwa kuti malingaliro awa awiri amatha kuphatikizidwa mosavuta muzakudya imodzi.

Muyenera kudziwa zomwe maswiti omwe mungathe kudya ndi kuwonda komanso kuchuluka kwake. Zomwe mwakumana pansipa zikuthandizani.

Kodi mungadye zotsekemera zochuluka motani popanda vuto?

Ndikufuna kukuchenjezani nthawi yomweyo, mame anga: ngati zotsekemera zimakhala "zathanzi," izi sizitanthauza kuti mutha kudya ma kilogalamu, osan mafuta komanso osadwala.

Makamaka, msampha wotere umagwera omwe amayesa kuchepa thupi, kuchepa thupi, kuchotsera cellulite kapena kukonza thanzi lawo, amaphunzira kuti maswiti ndi "othandiza".

Akuphwanya mitu yawo, amathamangira kukapeza "zokoma" zomwe sizinadziwike kale, ndikulimbikitsidwa kwambiri ndikudya zipatso za ntchito zawo mopanda kuchuluka.

Kenako kukhumudwitsidwa: izi sizikugwira ntchito. Izi ndizabwino.

Ndipo chowopsa, zinthu zikuipiraipira, ndikudziwa ambiri omwe amapita ku nthano za "maswiti athanzi", kuwaphika ndikudya kwambiri, ndikuwononga thanzi lawo bwino. Izi ndizosatheka.

Tiyeni tikhale "akulu akulu" pankhani imeneyi.

"Idyani momwe mungafunire" sizokhudza ife, kodi mwavomera? Pocheperako - chinsinsi cha thanzi, kukongola, mgwirizano komanso moyo wokondwa.

Chifukwa chiyani nthawi zambiri timafuna maswiti: timapeza "zosokoneza bongo"!

Izi ndi chiyani?

Kudziwa "mdani pankhope", ndiye kuti, kumvetsetsa za mavuto ake, tidzatha kufikira nkhaniyi mosamala komanso timvetsetsa zomwe zikutichitikira.

Chifukwa chake - zidzakhala zosavuta kuthetsa vutoli. Kukhala kosavuta kudziletsa.

Kudziwitsa ndi chilichonse chathu!

Kodi muyenera kudya chiyani mukafuna maswiti?

Nthawi zonse ndimakonda maswiti, koma nditapanga chisankho chokhala ndi moyo wathanzi, ndinasinthira maswiti onse azakudya zanga ndi maswiti ochokera kuzinthu zachilengedwe komanso zathanzi.

Mwa njira, patapita kanthawi ndidazindikira kuti sindimakoka maswiti.

Ndipo tsopano, ndikuyenda kudutsa ma dipatimenti ndimaswiti, chokoleti ndi maswiti ena ogulitsira, ndikumva fungo ili, ndikuwoneka ngati wonyansa, ndipo zonse zisanachitike.

Yang'anani! Ngati mungaganize zosiya kudya maswiti ogulitsira, odzaza ndi shuga oyera ndi zowonjezera zamitundu mitundu, ndiye kumbukirani kuti mukasintha kuchokera ku "zoipa" zotsekemera kukhala zotsekemera "zopanda thanzi", ndibwino kusakhala ndi malingaliro onyenga ndikusakhala ndi cholinga: maswiti athanzi amakhalanso ndi shuga ndi zopatsa mphamvu. Lolani shuga ndi zachilengedwe, lolani zopatsa mphamvu zochepa. Koma alipo, ndipo alipo ambiri a iwo, motero UMODZI sunaletsedwe!

• Chifukwa chake, poyambilira tili ndi YEKHA

Ngati mukusowa mankhwala opangidwa ndi njuchi, ndiye kuti mungodumpha chinthu ichi, sichikugwirizana ndi inu.

Uchi sikuti wothandiza kokha, komanso mankhwala enieni enieni okhala ndi zinthu zina zapadera zochiritsa. Muli mchere, mavitamini, ma antioxidants ndi zinthu zina zambiri zofunika paumoyo wathu.

Ndiosavuta kutengera thupi lathu.

Ngati mukufuna kuti musangomva kukoma kotsekemera, komanso kupeza zabwino zonse za uchi wa njuchi, ndiye kumbukirani lamulo lalikulu pakugwiritsa ntchito uchi: ziyenera kukhala zenizeni. Chenjerani ndi nsomba, mugule uchi kuchokera kwa alimi odalirika okha.

Sakani uchi si uchi, ndi ndalama kutayidwa. Bwino osazitenga.

Osazunza uchi. Tambula imodzi kapena awiri patsiku kuti "muphe" ndikwaniritsa chikhumbo chodzidzimutsa chokwanira, chidzakhala chokwanira.

• Kupitilira - MABWENZI NDI MABWINO.

Zipatso zonse ndi zipatso zili ndi mavitamini, michere yambiri, michere yathanzi, zimatha kukwaniritsa njala, ludzu ndikuchepetsa zolakalaka zosafunikira

maswiti. Ndiwothandiza pakugaya, kuyeretsa magazi kuchokera ku poizoni ndi poizoni, pakuchepetsa thupi (kumbukirani muyeso!).

Zipatso ndi zipatso zatsopano ndizofunikira ndipo zimafunikira muzakudya tsiku lililonse!

Ngati zipatso kapena zipatso zili acidic, izi sizitanthauza kuti mulibe shuga konse. Ndi zakuti ndizocheperako, ndipo ma acid zipatso - zochulukirapo, ndiye kusiyana konse.

Njira yabwino komanso yabwinobwino yosakira maswiti!

Anthu ambiri amawopa zipatso chifukwa chitha kukhala bwino kwambiri, ndikuyesetsa kuti asadye.

Uku ndikulakwitsa kwakukulu ndikulakwitsa: ndizofunikira komanso zothandiza, koma mutha kuchira kuchokera ku chilichonse ngati mungadye mopyola muyeso. Katundu WONSE wogulitsa akhoza kukhala wovulaza, ngakhale wothandiza kwambiri padziko lonse lapansi, ngati alipo.

Ndizomvetsa chisoni kuti nthawi zambiri timamva kuti mtsikana amene akutsikira ngati moto akuopa, akuti, mphesa zomwezi, koma pali mtundu wina wosamveka. Ndipo akufotokozera izi poona kuti "amayamba kunenepa kuchokera ku mphesa" ... Koma kuchokera ku halva yokhala ndi shuga wambiri ndipo sizikudziwika bwinobwino kuti akupezeka kuti - ayi.

Kuphatikiza apo, tsopano ndi funso lokhudza maswiti osapatsa thanzi ogulitsa abwino, athanzi komanso achilengedwe.

Uku ndi kusankha kwathu.

Ndipo zopatsa mphamvu, mwachidziwikire, zili ndi chilichonse - uchi wachilengedwe komanso makeke. Koma sitisankha ma cookie chifukwa chokhala ndi zopatsa mphamvu zochepa kuposa uchi, sichoncho? Izi sizabwino.

Chifukwa chake, zopatsa mphamvu sizokhazi zomwe zimafunikira kuti mukhale ndi thanzi komanso chakudya choyenera. Mwa njira, ichi ndicholakwika chachikulu cha ambiri - kungoyang'ana zopatsa mphamvu.

Ndimakonda zipatso ndi zipatso, kudya, ndipo ndikukulangizani kuti musangalale ndi mphatso zabwino zachilengedwe izi!

Lekani ndikuuzeni maupangiri ochepa osavuta akudya zipatso ndi zipatso. Izi ndizofunikira kwambiri kuti zisawononge chimbudzi chanu:

1. Zipatso ndi zipatso ndi mbale yodziyimira nokha, ndipo muyenera kuwadya monga chakudya chosiyana (nenani zokhwasula), kapena osapitirira mphindi 30 mpaka 40 musanadye.
2. Simungadye zipatso ndi zipatso mutaphika chakudya chachikulu, monga mchere.Uku ndikulakwitsa kwakukulu komwe kungakupangitseni kuti musokoneze chimbudzi (zipatso zimakupangitsani kupesa, chakudya chitha kuzimiririka, kusamva bwino m'mimba, ndipo simupeza phindu ndi chakudya).
3. Osasakaniza okhuthala ndi zipatso zowawasa mu chakudya chimodzi. Kuphatikiza koyipa kwambiri ndi zipatso za nthochi ndi zipatso, mwachitsanzo. Banana ndi nkhani yosiyana palimodzi. Pamakhala calorie okwera kwambiri, okhuthala kwambiri, lolemetsa kwambiri kupukusa zipatso. Osamadya pafupipafupi. Koma ngati uvaz zonse zili bwino - ndiye chonde. Nthochi imodzi patsiku ndimakumwa kwambiri. Chachikulu ndikuti nthochi ndi yakucha kwambiri, mumadontho akuda pa peel yake. Nthochi yosapsa ndi choyipa chosiyana, cholemera komanso chosawonongeka pakhungu.
4. Idyani zipatso ndi zipatso m'mawa, ndibwino - mpaka 16 pm.

• Gawo lachitatu la njira zosangalatsa komanso zowoneka bwino za maswiti ndi SMUPS ndi FRESH JUICE.

Smoothies ndi timadziti tatsopano ndiwothandiza komanso chokoma m'malo opezeka maswiti wamba. Chifukwa cha iwo, mutha kuwonjezera zina mwazakudya zanu zabwino. Chifukwa cha iwo, mutha kuchepetsa thupi komanso kulimbitsa thupi lanu.

Kuti mupewe "kupenga" ndi shuga mukamamwa misuzi yazipatso, ingosakanizani ndi masamba, pangani zosakaniza.

Zosakaniza zokoma kwambiri komanso zaumoyo ndi:

• maapulo + kaloti,
• maapulo + dzungu,
• maapulo + beets
• Zipatso za malalanje (lalanje, mphesa, ma tangerine) + beets,
• kaloti + kaloti.

Mutha kubwera ndi matani anuanu, amtundu wokoma komanso wathanzi.

Mukamakonzekera zipatso ndi mabulosi otsogola, onjezerani mafuta ambiri. Mitundu imakhala ndi ma coarse fiber, chlorophyll, mavitamini, protein yambiri yamasamba.

Mafuta ali ndi mchere wofunikira, makamaka calcium yambiri ndi magnesium - mchere wofunikira kwambiri ku thanzi lathu komanso thanzi lathu.

Ma sutiate oterowo amakhala kwa nthawi yayitali! Utoto wamafuta umathandizira kuti shuga azikhala pang'ono m'magazi, ndipo simukufuna kudya nthawi yayitali.

Chizolowezi chabwino komanso chathanzi ndikuphika nokha mafuta ophikira m'mawa!

Ngati simuli wokonda zobiriwira zazikulu - onjezani pang'ono, zingakhale bwino kuposa kanthu. Sankhani sipinachi ndi mitundu yosiyanasiyana ya saladi wobiriwira - salowerera kwambiri.

M'maseketi oterowo, mutha kuwonjezera uchi, zipatso zouma (zipatso ndi zokoma), nthangala zonyika mu fulakesi, nthangala za sesame, nthangala za chia, buwheat wobiriwira (mutha kuphukira), mkaka wa mtedza, batala la peanut ndi zina zambiri. Ichi chidzakhala chakudya cham'mawa chokwanira komanso chokwanira, cholawa ngati mchere.

Onjezani zonunkhira - ginger ndi sinamoni kwa smoothie. Izi zimapangitsa kukoma kwa ma smoothie komanso kuwonjezera kukondoweza kwa thupi m'thupi, kukonza magazi ndikugaya, komanso kumalimbikitsa kutsimikiza kwa poizoni.

Zojambula zabwino kwambiri komanso kuchepa kwa thupi!

Ma cocktails obiriwira atsimikiziridwa kuti achepetse kulakalaka kwa maswiti. Ndekha ndizinena: osati maswiti okha. Ndikufuna kudya masana kwambiri.

Popita nthawi, chilakolako chofuna kudya zowononga zachilengedwe chimazimiririka, chifukwa amadyera amatsuka masamba, ndipo mumafunanso china chopepuka komanso chathanzi.

• Zipatso zopindilira

Mwanjira yosavuta - pastille. Ichi ndi chipatso chouma, chopukutidwa m'madzi, kenako ndikulungika mu chubu. Ngati muli ndi chowumitsira zipatso ndi ndiwo zamasamba, ndiye kuti kuphika masikono ndikosavuta monga kutulutsa mapeyala.

Ndiosavuta kutenga nanu kukagwira ntchito, paulendo, kukaphunzira.

Chithandizo chabwino.

• Zipatso zouma

Zipatso zouma zimatha kukhala njira yabwino komanso yathanzi yotsekemera maswiti ngati zouma mwachilengedwe, sizinanyowe mumadzi a shuga (monga zipatso zambiri zomwe zimagulitsidwa komanso kumsika), ndipo sizinalandiridwe ndi sulufufufufufule kuti asungidwe.

Kupeza izi ndikovuta, koma ndizotheka. Ndizowoneka zoyipa, zazing'ono, zakuda, zotupa ...

Poyerekeza "ndi mankhwala" komanso othira shuga musanayambe kukonza zipatso zouma - palibe, moona.Ndi chifukwa chomwechi chomwe timasankhira: amuna "okongola" okongola omwe ali ndi mbiya zonyezimira sachita chidwi nazo.

Bwino kupeza ndi kugula organic. Zabwinonso, dziume.

Lamulo lofunika kwambiri ndilakuti musanadye, zipatso zilizonse zouma ziyenera kutsukidwa ndikuphikidwa. Awa ndi Atate athu, abwenzi!

Pa zipatso zouma zosasambitsidwa, palibe china: nkhungu, dothi, ndi chithandizo cha ma dioxide, ndi zina zambiri ... Ndizowopsa kuwona kuti, pogula zipatso zouma m'misika, anthu amatsegula chikwama ndikuyamba kudya pomwepo. Amaperekanso ana awo.

Ndipo amadzifunsa chifukwa chiyani zoipa pambuyo pawo ...

Kucheka ndikofunikira kuti zipatso zouma zikhale bwino komanso zosavuta kuyimitsa popanda kusokoneza chimbudzi komanso osagwiritsa ntchito madzi mthupi, chifukwa amamwa madzi ambiri. Kuzibweretsa pasadakhale, timapewanso madzi amthupi ndi khungu lathu.

Kodi mungasinthe bwanji maswiti asitolo?

Maswiti, mabisiketi, halva, marshmallows, ayisikilimu, makeke, makeke, zonona zonona, ma puddings, kozinaki ... Kodi mungakane bwanji izi? Izi ndizosatheka!

Mwina abwenzi. Ndipo osafunikiranso kukana! Palibe chifukwa cha izi.

Muyenera kungochotsa "chuma chokomachi" ndi maswiti okonzedwa ndi manja anu, omwe mulibe zowonjezera zamankhwala, shuga yoyera, mafuta amkati ndi ma nyansi ena.

Tiphunzira izi kuchokera kwa inu, ndikulonjeza!

Ndili ndi maphikidwe ambiri amphatso zotsekemera zomwe ndidasonkhanitsa mosamala kwa nthawi yayitali. Amakhala ndi zinthu zachilengedwe zokha (zipatso, zipatso zouma, mtedza, mbewu, ndi zina) ndipo palibe shuga yoyera.

Ndipo kuphika kumatha kukonzedwa palokha, kuchepetsa zomwe sizipezeka muzakudyazo, ndikutha kuzisintha ndi anzanu.

Ndigawana nanu maphikidwe ngati awa munkhani zamtsogolo!

Kodi m'malo chokoleti sitolo?

Kodi mwazindikira kuti mukakhala pachakudya, kapena thanzi lanu silimalola kuti mudye maswiti ambiri, pazifukwa zina mumafunadi chokoleti? Palibe ma bun, ma cookie, mkate wopanda makeke, koma makamaka SHO-KO-LA-YES?

Wokoma, wokoma, wonunkhira mopusa yemwe amasungika mkamwa mwanu, ndikupangitsa kuti ubongo usangalale? Mukayika chidutswa cha chokoleti pakamwa panu, tsekani maso anu ndikuiwala za padziko lapansi kwa mphindi zochepa zotsatira?

Zachidziwikire, muyenera kuvomereza kuti sizokayikitsa kuti mungathe kusintha kukoma kwa chokoleti: uchi, zipatso, zipatso zouma - inde, zotsekemera, koma sizogwirizana ndi chokoleti!

Inde, kachidutswa kakang'ono ka chokoleti chowawa, chodyedwa kamodzi patsiku, sikungavulaze kwambiri. Ngati mukufuna, ndiye kuti mutha! Ndikulimbana ndi kutentheka.

Koma, ngati palibe mwayi wosiya chidutswa chimodzi, ndiye kuti izi zayamba kukhala zowopsa ...

Ngati ndinu "wankhondo," ndipo mutha kudziletsa, ndikupemphani kuti muwerenge nkhani yokhudza chokoleti chotentha.

"Nanga bwanji shuga?" Mukufunsa? Mu malo omwewo SUGAR!

Inde, zilipo. Koma amathanso kusintha mosavuta ndi shuga wa kokonati, mwachitsanzo, kapena shuga wa bulauni. Kukhala njira yabwinoko, mukuvomereza? Kuphatikiza apo, simudzadya ma kilogalamu, chokoleti ndichinthu chokhutiritsa kwambiri.

Ndipo ngati mukufuna kuwona apa, chabwino, zangwiro zokhazokha komanso zothandiza, ndiye kuti chokoleti chopangidwa ndi manja anu chimakupulumutsani.

Muli carob m'malo mwa sitolo ya koko.

Uwu ndiye ufa wokoma wa bulauni womwe umakoma kwambiri ngati cocoa: chinthu chodabwitsa kwambiri pakokha, chitha kukhala chabwino m'malo mwa cocoa wamba.

Carob ikhoza kuwonjezeredwa pamaswiti osiyanasiyana ndikupanga zakumwa za chokoleti.

Kugulitsidwa mwaulere pamalo aliwonse ogulitsa zakudya.

Anthu ambiri amaganiza kuti chokoleti ndi mankhwala: "Ndimadya chokoleti chambiri, ndipo sindingachite chilichonse chokhudza ichi!" ...

Kodi mawu awa akunena za inu? Kenako imaperekedwa kwa onse omwe amadziona ngati "chokoleti" chochokera pansi pamtima! J:

Ndimakonda mawu omwe wachichepere wina anati: "Chokoleti chimayenera kupangidwira, osadalira.Imirirani, muyambenso kupeza. ”

Nthawi imodzi, mawu awa adatembenuza malingaliro ndi malingaliro anga kutengera izi.

Mawu okhala ndi tanthauzo lakuya. Osati kudya, koma kusangalala. Osadalira, koma sangalalani.

Ganizirani izi ndipo mudzasiya kudziona ngati "osokoneza bongo." Kukhala kosangalatsa kwa inu kuganiza kuti ndinu "chokoleti chokoleti", mwachitsanzo.

Ndipo malingaliro - ali ... Amatha kusintha zinthu zambiri m'moyo wathu! Ndipo inunso simudziwa momwe mumakhalira omasuka ndi chokoleti, ndi chilichonse chokoma, panjira.

Axamwali, kumbukirani - sizachilendo poyamba. Kungoyambira koyambirira kumene kudzakhala kwamisala kukukokerani pamakeke ndi makeke.

Koma khalani olimbikira!

Nthawi idzadutsa, ndipo simungafune maswiti ogulitsa, apa angongotembenuka!

Ma receptor amangidwanso mwachangu, ndipo patapita kanthawi, mutayesanso maswiti kuchokera ku sitolo, mudzapeza kuti ndi okoma kwambiri, omata kwambiri, opanga kwambiri, omwe ali ndi "fungo" losasangalatsa, lomwe kale limawoneka ngati "fungo".

Ndikhulupirireni, zinali monga choncho.

Ndipo chinthu chinanso chofunikira:

Kutsekemera sikumatha kudyedwa patatha maola 16, kumakhala katundu wambiri pa zikondamoyo, zomwe pofika pano zikuyenda kale mu boma lina lachilengedwe ndikukhala wosagwira. Nutritionists amatcha nthawi ino kupumira, atatha kugona ", ndikumulimbikitsa kuti agwire ntchito ndi choyipa chachikulu.

Kuphatikiza apo, madzulo, maswiti odyidwa amatha kukhazikitsidwa bwino kumbali zathu ngati njira yosungiramo mavuto. Sitikuchifuna.

Axamwali, zidziwitso ndi malingaliro mu nkhaniyi ndizongodziwa zanga, ndipo zidapangidwa, makamaka, kwa anthu athanzi.

Ngati muli ndi matenda aliwonse, ngati mumatsatira zakudya zilizonse zachipatala monga momwe dokotala wakhazikitsira, ndiye kuti muthane naye kaye ngati mungathe, titi, mphesa, uchi kapena zipatso. Kungopewa mavuto.

Ndipo ndikufuna inu thanzi labwino!

Khalani athanzi, ndikondweretsani nokha ndi okondedwa anu ndi maswiti othandiza, mutuwu upitiliza, musaziphonye!

Ndili ndimaphikidwe okoma azakudya zopatsa thanzi, zomwe zimatha kukonzedwa mosavuta kunyumba, kuchokera kuzinthu zonse zomwe zikupezeka.

Gawani nkhaniyi pamasamba anu ochezera. ma network, tiuzeni mu ndemanga nkhani yanu ya "ubale ndi zotsekemera", yosangalatsa kwambiri!

Kodi mungasinthe bwanji maswiti ndi ma waffle?

Ndi lero, tionana posachedwa, Eleya!

LANDIRANI NDIKHANI ZABWINO KWAMBIRI KWA NETWORKS

Momwe mungapangire maswiti azakudya ndi manja anu

Yankho la funso, kodi ndimaswiti otsika kwambiri a calorie omwe amatha kudyedwa pomwe akuchepetsa thupi, amalandiridwa. Zimangokhala kukumbukira lamulo lotsatira: magawo ayenera kukhala ochepa, kulandila m'mawa kokha mbale zotere ndikololedwa.

Kuti musunge zopindulitsa zawo, mutha kuphika zakudya zingapo zopatsa mphamvu kunyumba. Iyi ndi njira yotetezeka kudya chakudya chotsekemera komanso kusanenepetsa, koma mkazi wonenepa amayenera kugwiritsa ntchito mphamvu zambiri, nthawi yaulere m'khitchini.

Maphikidwe ochepera a kalori amapezeka.

Ngati mukufuna kupanga maswiti otsika mkaka wa tiyi, koma kudya zakudya kwambiri kumaletsa ufa, mutha kugwiritsa ntchito njira iyi:

1. 300 magalamu a oatmeal amathira madzi otentha, malingana ndi malangizo phukusi, chivundikiro, tsimikizani mpaka ozizira.
2. Payokha, kutsanulira madzi otentha pa zouma zingapo, chisanadze zipatso zouma.
3. Phatikizani oatmeal ndikudzaza, kuwonjezera mtedza, mbewu, sinamoni monga mukufuna.
4. Sunthani zikuchokera kumkhalidwe wa homogeneity, kupanga mipira yofanana.
5. Ikani makeke osaphika papepala lophika, kuphika kwa mphindi 30 kutentha kwa madigiri a 180.
6. Mitundu yamapichesi ocheperako ndi okonzeka!

Berry ndi Zipatso Jelly

Kukoma ndi zakudya zoyenera, ngati kuphika bwino, ndi kwabwino kwaumoyo komanso thanzi.Pansipa pali njira ina yotsika-kalori wotsika:

1. Mitsuko yopyapyala 500 magalamu a zipatso zomwe sizinaoneke bwino, ziume pang'onopang'ono.
2. Pukuta matope, onjezerani makapu awiri amadzi ndikuwiritsa pamoto wotentha kwa mphindi 5-7.
3. Payokha, sungunulani magalamu 20 a gelatin mu kapu yamadzi ofunda mpaka mupangidwe wabwino.
4. Chotsani msuzi wamoto pamoto, onjezerani osakaniza a gelatin, posakaniza zomwe zikuchokera bwino.
5. Thirani madzi amadzimadzi mu mafinya, ozizira firiji, ikani mufiriji usiku.

Maapulo ophika ndi sinamoni ndi uchi.

Zokoma pazakudya sizingakhale zokoma zokha, komanso zathanzi, zopatsa mphamvu. Pansipa pali chokonda chomwe amayi ambiri otaya kulemera omwe samatha kukana pamakonzedwe owoneka ovuta:

1. Peel 6 maapulo akuluakulu, mumasuleni pakati, kuvala pepala lophika.
2. Kuphika mu uvuni kwa mphindi 15, ndipo nthawi imeneyi phatikizani uchi ndi sinamoni mu chidebe china.
3. Chotsani pepala kuphika, ikani kudzazidwa mkati mwa apulo iliyonse, ndikubwerera ku uvuni kwa mphindi 15 zina.

Sungani zakudya zanu

Ndikofunika kwambiri kuti masana thupi lanu limalandila zakudya zingapo - zopatsa mphamvu, mapuloteni komanso mafuta omwe azimayi onse amadana nawo.

Ngati mumakonda kutsatsa maswiti, idyani zakudya zomwe zili ndi:

• chitsulo (nyemba, ufa wa cocoa, nthanga za maungu, mphodza, mbewu za mpendadzuwa),
• magnesium (mitundu yonse ya mtedza, sipinachi, nyemba),
• chakudya pang'onopang'ono (madeti, Zakudyazi za mpunga, mbatata, pasitala, chimanga, granola, squash, dzungu, madzi a lalanje).

Kanema: maswiti omwe mungadye pazakudya

Pali zithunzi zambirimbiri zokhala ndi maphikidwe okhala ndi pang'ono pa zakudya zina zama calorie otsika. Kuti muwone ndikumvetsetsa zomwe maswiti azakudya omwe mungadye ndi kuwonda, onani kanema pansipa.

Pambuyo pakuwona, mutha kusankha menyu ochepera kalori, ngakhale ndizotheka kugwiritsa ntchito maswiti, ngakhale pazakudya kwambiri. Ndi njira yoyenera, mutha kuchepetsa kunenepa komanso kokhutiritsa, mwanzeru, koma nkumadzilola.

Kenako zakudya zotsekemera sizingakhale zoletsa kwambiri.

Phunzirani kupuma

Kupsinjika ndi nkhawa zam'kati ndizinthu zazikulu zomwe zimayambitsa chidwi cha thupi chofuna kukhala ndi shuga yambiri. Kuti mupumule, mutha kuyamba kuchita masewera olimbitsa thupi a yoga, aromatherapy, kusankha masewera olimbitsa thupi kwambiri kapena kumvetsera nyimbo.

Ngati mukukayikira kuti matenda anu akukulira, muyenera kukaonana ndi akatswiri azamisala (koma osapereka mankhwala othandizira odwala, ndi dokotala woyenera yekha amene ali ndi ufulu kuchita izi).

Chotsani chizolowezi chosuta

Tiyi yokhala ndi maswiti imabwezeretsa mphamvu yanu patsogolo, koma chizolowezi chodyera chakudya chamadzulo chimatha kukhala chopatsa chidwi komanso chimayambitsa mavuto azaumoyo (matenda ashuga komanso kunenepa kwambiri).

Chifukwa chake, nthawi zonse muziyesetsa kusunga m'thumba mwanu kuti mukhale ndi thanzi labwino: zipatso zatsopano, msanganizo wa mtedza ndi zipatso zouma, ma cookie osapupulika, sangweji yokhala ndi tomato ndi tchizi. Koma koposa ndikupeza nthawi ndikudya chakudya chamasana.

Mukafuna maswiti - idyani zakudya zopatsa thanzi

Mwachitsanzo, mmalo mwa maswiti - zipatso zouma, m'malo mwa keke - saladi ya zipatso. Ngati mukufuna, mutha kugula chokoleti chakuda - chili ndi shuga pang'ono, koma ndi wathanzi kwambiri.

Ndipo lamulo lina lofunika kwambiri: ngakhale zipatso ndi zipatso zouma ziyenera kumadyedwa pokhapokha chakudya komanso mbali zazing'ono.

Pezani njira ina kutafuna maswiti

Mosakayikira, mchere umatibweretsera zosangalatsa zambiri. Koma muyenera kuzolowera kulandira chisangalalo ndi chisangalalo chokha kuchokera ku chakudya, komanso kuchokera kuntchito zina.

Izi zitha kukhala masewera omwe mumakonda, masewera anzeru omwe amakonda kwambiri masewera kapena odzipereka.Chofunika kwambiri sikuti musakhale wotopetsa kapena kusokonezedwa ndi chidwi chofuna kudya mbale.

Kuwona malingaliro onse omwe alembedwa pamwambapa, kumbukirani: musawopseze thupi lanu ndikusiya maswiti kwathunthu. Kupatula apo, shuga ndiwofunikanso thanzi lathu, monga chitsulo ndi magnesium. Chachikulu ndikuchigwiritsa ntchito moyenera komanso mukatha kudya.

Kupatula apo, ngati mumadya bwino ndi msuzi wokhala ndi bowa komanso porridge ndi nsomba - sipadzapezeka malo m'maswiti m'mimba. Ndipo ngati chizolowezi chodya bwino chizikhala chokhazikika, simungakokedwe m'sitolo ya maswiti, ngakhale mutayang'aniridwa ndi zinthu zovuta, panthawi yoyembekezera komanso pambuyo pake.

Ngati mukufuna maswiti, mmalo mwa tiyi ndi zakudya?

Matenda a shuga akangopezeka kumene, wodwalayo ayenera kusiya zakudya zonse zophatikiza ndi mafuta zomwe zakonzedwa molingana ndi njira yaphikidwe yomwe amagwiritsa ntchito shuga yoyera komanso zowonjezera zakudya zowonjezera. Izi ndizofunikira chifukwa shuga ikuchulukirachulukira glycemia, zomwe zimapangitsa kuti pakhale kudwala matenda ashuga. Ngati matenda a pathological sanayime, wodwalayo amatha kufa.

Chimodzi mwama mfundo zofunika zandalama zoyenera ndikukana mafuta osowa, koma sizosavuta kusiya chizolowezi chamadyedwe. Ndikofunika kunyenga thupi, kudya zakudya zomwe zimakhala ndi glucose "yoyenera".

Momwe mungasinthire maswiti kuti mulingo wa glucose ukhalebe wovomerezeka, ndipo thupi limadzazidwa ndi zinthu zofunika? Kodi mungasinthe bwanji maswiti ndi kuwonda? Itha kukhala zipatso zouma, uchi, mapuloteni ndi maswiti ena achilengedwe.

Zipatso zouma

Zothandiza kwambiri komanso zotetezeka kwa anthu odwala matenda ashuga ndi maapulo owuma, amatha kuwonjezeredwa ku compotes, kudya pang'ono, kapena kuphatikizidwa muzakudya. Mndandanda wa glycemic wamapulogalamu uli ndi mfundo 29 zokha, apuloyo ali ndi zochepa.

Ndibwino kugwiritsa ntchito ma apricots owuma m'malo mwa maswiti, koma ochepa. Ngakhale mtengo wocheperako wa glycemic, umakhala ndi mafuta ochulukirapo, ma apricots owuma amadya pang'ono, makamaka ndi matenda a shuga a 2.

Njira ina yabwino kwambiri yothetsera maswiti ndi zoumba, ndi yothandiza, koma mwakuwonjezera thupi komanso kunenepa kwambiri amathandizidwa mosamala. Chifukwa chake simungathe kunyamulidwa ndi nthochi zouma, zinanazi ndi yamatcheri.

Odwala omwe ali ndi matenda ashuga ayenera kukana kuloweza maswiti ndi zipatso zosapsa, panthawi yoletsa:

1. mapeyala
2. guava
3. carom
4. papaya
5. masiku
6. zipatso zotsekemera.

Othandizira amalangizidwa kuti asankhe malalanje owuma, phulusa la kumapiri, cranberries, ndimu, plums, raspberries, quinces. Zipatso zotere zimawonjezeredwa ku zakudya, ma compotes ndi mbale zina. Asanakonzekere zakumwa, mankhwalawo amawanyowa kwa maola angapo m'madzi ozizira, kenako kuwiritsa kambiri, ndikusintha madzi. Kudya zipatso zouma kumapereka chakudya cha Kremlin chotchuka cha matenda a shuga.

Muthanso kudya zipatso zouma mwanjira zawo zachilengedwe, kuwonjezera pa tiyi. Ngati wodwala atenga maantibayotiki, muyenera kufunsa dokotala ngati angagwirizane ndi zipatso, chifukwa mitundu ina ya kuyanika imatha kupititsa patsogolo chithandizo cha mankhwala m'thupi.

Tsekani kufunika kwa maswiti kumathandiza uchi wachilengedwe, muyenera kuphunzira momwe mungasankhire mitundu yoyenera ya uchi, womwe ndi ochepa mafuta. Uchi umaloledwa kapena kuletsedwa mu shuga, kutengera kuwopsa kwa matendawa. Momwe matendawa amadwala, uchi umangosankha lokoma, komanso kudzaza thupi ndi zinthu zofunikira.

Tisaiwale kuti ndikofunikira kuwunika kukula kwa uchi, kuti ugwiritse ntchito pokhapokha. Masana, idyani supuni ziwiri zazikulu za malonda. Payenera kukhala uchi wapamwamba kwambiri, wopaka bwino, matope, mthethe. Uchi suli mtengo wotsika mtengo, koma wathanzi.

Anthu odwala matenda ashuga a mtundu wachiwiri kuwonda amalimbikitsidwa kuti azidya uchi limodzi ndi uchi, sera imakhala ndi phindu pa digestibility ya glucose, fructose.Kusintha maswiti ndi uchi, ndikofunikira kuganizira magawo a buledi, XE imodzi ndi yofanana ndi supuni ziwiri za zopangira njuchi. Uchi umawonjezeredwa ku saladi, zakumwa, tiyi m'malo mwa shuga.

Uchi sungathe kuyikidwa m'madzi otentha, umapha m'menemo zinthu zonse zofunikira paumoyo, ndimakoma okhawo, osangalatsa. Kupezeka kwa zinthu zapadera zomwe zimakhudzanso:

• antibacterial
• sapha mavairasi
• antifungal.

Chidacho ndichopatsa mu fructose, mu uchi wa buckwheat pali chitsulo chochuluka, chomwe chimathandiza kuthana ndi kuchepa kwa magazi m'thupi mwa matenda ashuga. Pali chinthu chomwe chimapezeka mu njuchi chomwe chimathandizira kuti kulimbana ndi kachilomboka komanso matenda oyambitsidwa ndi bakiteriya, omwe amakhudza bwino dongosolo la kupuma, amathandizira kuchotsa matendawa posachedwa.

Kuphatikiza apo, kugaya chakudya, momwe minofu yam'mafupa, ndi mano zimayendera. Mndandanda wa glycemic wa uchi ndi magawo 55.

Itha kugwiritsidwa ntchito ngati aphrodisiac, imachulukitsa kuchuluka kwa umuna, kuchuluka kwa zochita zawo, kumalimbitsa chitetezo cha mthupi.

Mapuloteni Omwe Mapulogalamu

Gwero lamphamvu lamphamvu, njira ina yokwaniritsira zokhumba za maswiti ndi zotchingira mapuloteni.

Amapangidwa kuchokera ku mapuloteni apamwamba kwambiri, chakudya chamagulu, okhala ndi mavitamini, michere. Popanda zakudya zamtunduwu, zimakhala zovuta kwambiri kulingalira zakudya za othamanga.

Mukagwiritsidwa ntchito mwanzeru, mipiringidzo ya maswiti imaloledwanso kwa odwala matenda ashuga m'malo mwa chokoleti kapena zinthu zina zotsekemera.

Amakhulupirira kuti zowonjezera zoterezi ndizovulaza thupi, koma kuwunikira kotereku ndi malingaliro olakwika kwathunthu. Chofunikira kwambiri ndikuti mipiringidzo imakhala ndi shuga pang'ono, samatulutsa mankhwala opanda mafuta. Ma bar azapulogalamu azikhala yankho ku funso: momwe mungasinthire ndimaswiti ndi tiyi?

Mutha kuphika maswiti oterowo kunyumba. Kuti muchite izi, muyenera kutenga mbewu, ma flakes chimanga, mkaka ndi mapuloteni achokoleti. Kusakaniza kuyenera kuwoneka ngati mtanda wowonda, osati kumamatira m'manja mwanu. Makona omwewo amapangidwa kuchokera ku misa, ndiye muyenera kuwatumiza ku mufiriji.

1. chokoleti chowawa chimasungunuka mumbau wamadzi, kuloleza kuziziritsa,
2. kutsanulira zitsulo ndi chokoleti
3. adatumizidwanso mufiriji.

Pakati pa theka la ola, mcherewo ndi wokonzeka kudya. Zosakaniza zomwe zili mu Chinsinsi zingasinthidwe mosavuta ndi zinthu za matenda ashuga.

M'malo mkaka, tengani yogurt yamafuta ochepa, mafuta a protein sangakhale chokoleti.

Chifukwa chiyani amakoka pa lokoma

Odwala ayenera kuganizira chifukwa chomwe amakopeka kudya maswiti.

Anthu ambiri amakula ndi zomwe zimatchedwa kudalira chakudya, nthawi zambiri amapezeka kuti amadalira zamatenda, munthu akapeza maswiti ndi kutopa, kupsinjika, kusasangalala ndi moyo, kusowa kwa magnesium kapena chromium.

Chifukwa china chikhoza kukhala kugwiritsidwa ntchito kwa anthu okoma kwambiri, wodwalayo amaganiza kuti palibe vuto lililonse, chifukwa popanda chikumbumtima chake amadya zakudya mobwerezabwereza. Muchulukitse chidwi champhamvu cha Aspartame ndi cyclamate Sodium.

Ndizofunikira kudziwa kuti chifukwa chachikulu chokhumba kudya zakudya zotsekemera ndikusintha kwa matenda ashuga kuchokera ku fomu yachiwiri kupita ku matenda a mtundu woyamba. Potsutsana ndi kagayidwe kazakudya, ma insulini a mahomoni samapangidwa moyenera, glucose imaleka kumizidwa kwathunthu.

Wodwala matenda a shuga sangakhale wonenepa ndipo amatha kukhala wolimba kwambiri ngati ataphunzira malamulo ochepa. Ndikofunikira kudya osaposa gawo limodzi lokoma patsiku, mukufunikiranso kukumbukira za chilengedwe - payenera kukhala ocheperako pazinthu zovulaza ndi zomwe zimatchedwa chemistry. Ndipo amadyanso maswiti pa theka loyamba la tsiku.

Ma sweeteners akufotokozedwa mu kanema munkhaniyi.

Sonyezani shuga lanu kapena sankhani jenda pamayendedwe Kusaka OsapezekaKusaka Kuyang'ana kosapezeka

Zipatso: chiyani komanso liti

Kuchepetsa thupi kumaphatikiza kukanidwa kwa maswiti, makeke, koma izi sizitanthauza kuti sungadye zipatso. Ndi m'malo mwachilengedwe shuga. Muli zakudya zamafuta, mavitamini. m'malo molimba mtima kudya zotsekemera: maapulo wobiriwira, kiwi, mapichesi, malalanje. Kuyambira kale akuti zipatso za mphesa ndi chinanazi zimatenthetsa mafuta.

Zowona, si zipatso zonse zomwe zingadyedwe ndi iwo omwe akufuna kuchepetsa thupi. Pali shuga wambiri mu nthochi, mphesa. Ayenera kupatulidwa.

Kuphatikiza apo, ilipo nthawi yomwe mungadye zipatso: mpaka 16:00.

Mitundu yosiyanasiyana yazakudya za zipatso zitha kuchitidwa motere: konzekerani saladi wa zipatso, tengani yogati yachilengedwe ngati chovala.

Malingaliro enanso: chotsani pakati pa maapulo kapena mapeyala, kuphika ndi tchizi chanyumba (mutha ricotta). Ndi maswiti - dontho la uchi. Mutha kuchitira alendo zabwino monga mchere.

Maswiti omwe safunika kusinthidwa

Sikuti zinthu zonse zomwe timazidziwa zimakhala zovulaza. Mwachitsanzo, marmalade, marshmallows safunika kusinthidwa. Mtengo wazopatsa thanzi wazinthu izi umapezeka m'magulu omanga thupi komanso ochepa mapuloteni. Popanga izi, pectin kapena agar amagwiritsidwa ntchito. Chifukwa chake, zotsekemera zotere ndizothandiza:

• kuwonjezera chitetezo chokwanira,
• Kuchepetsa kuchuluka kwa cholesterol
• kukhutitsa thupi ndi ayodini ndi calcium.

Padzakhala kuchepa thupi ngati simugwiritsa ntchito mafuta azakudya izi. M'masiku ochepa simungadye zoposa 50 gr. Ngakhale kuti zotsekemera zoterezi ndizothandiza, zili ndi zopatsa mphamvu zambiri.

Zabwinonso, sinthani maswiti m'malo ogulitsira. Popanda icing shuga, ndi zopatsa mphamvu za calorie zitha kuchepetsedwa.

Zakudya zoyenera zimatanthauzanso kuti mutha kudya pastille. Ziyenera kukhala zoyera ndi mazira okha. Kenako magalamu 100 sadzaposa 50 calories.

Kodi mumakonda khofi wokhala ndi crissant m'mawa?

Inde ndinu chakudya. Zimakhala zovuta kusiya chizolowezi chodya. Koma uwu ndi ufa, womwe umavulaza zakudya zoyenera, ndikuletsa kunenepa. Bola m'malo ... ndi ayisikilimu. Kungoyenera kukhala kirimu ayisikilimu wopanda glaze, ma cookie, mpunga wa crispy ndi zina zowonjezera zokoma. Palibe waffles. Kutumikira 70 g. Mutha kukongoletsa ndi masamba a mbewa, basil, zipatso.

Unikani chakudya chonse

Zitatha izi, tidakambirana momwe, maswiti, momwe amasinthidwira maswiti ndi ena. Nazi njira zosagwirizana.

• Muyenera kudya zakudya zambiri zomanga thupi. Izi zimachepetsa kulakalaka kwa maswiti, ndipo kuyamwa kwa chakudya kumatenga mphamvu zambiri.
• Pangani kapu ya tiyi wa peppermint. Izi zimachepetsa chidwi chofuna kudya maswiti.
• Pambuyo pa chidutswa chilichonse cha keke, pitani kukaphunzitsidwa mphamvu zamphamvu.

Chifukwa chake, tidazindikira momwe tingasinthire kwambiri ma calorie komanso zotsekemera zowononga. Khalani ndi zizolowezi zabwino za kudya, ndipo khalani ndi chizolowezi chothana ndi kupsinjika. M'malo mwa maswiti - "maswiti" a mzimu. Dzilimbikitseni nokha ndi chovala chatsopano - mudzaona, momwe mungamvekere. Ndipo ma kilogalamu sudzachuluka. Amangochoka pambuyo pa mpikisano wogula.

Kodi chimatha kudyedwa m'malo ndi zotsekemera ndi zonenepa pomwe chikuchepera?

Zimakhala zovuta kuti anthu ena akane maswiti, ngati kwa anthu ena sizovuta, ndiye kuti, mano okoma, omwe tsiku lililonse amazolowera kuphika maswiti, maswiti. Funso: "Momwe mungasinthire zakudya zotsekemera ndi zonenepa?", Imayika pang'ono ngati chakudya. Tithana ndi kusinthidwa kwa zinthu zomwe zimakhala zovulaza.

Momwe mungachepetse ndi momwe mungasinthire maswiti amwana

Pali lingaliro: mpaka zaka zitatu, musapatse ana zovala, ndipo zitatha - chepetsa chiwerengero chawo. Izi ndi zolondola, popeza "kudziwa" msanga m'mbuyomu kumabweretsa:

• kutukula kwa ziwopsezo za chakudya, matenda ashuga,
• onenepa kwambiri
• makasitomala
• tsankho kuti ascrose, galactosemia, lactose akusowa,
• kusokoneza kwam'mimba.

Ngati mwana akufuna zakudya zagulitsa chokoma, mupatse zakudya zazing'ono koma zabwino kwambiri:

1. Onjezani zipatso, kagawo ka pichesi kapena kagawo ka chinanazi kwa zikondamoyo zotentha.
2. Sanjani nthochi “mpaka kumalirira” mu batala, ndipo izikhala yokoma kuposa kupanikizana.
3. Kuphika masamba ndi zipatso casseroles ku zakudya zambiri shuga (maapulo, beets, kaloti).
4. Cinnamon ufa adzakuthandizani kumwetsa zakumwa. Sakanizani pini ya zonunkhira ndi kuchuluka komwe kwa vanillin ndikuwonjezera mkaka wofunda. Zikhala chokoma kwambiri, ndipo koposa zonse, chakumwa chabwino.

Ndipo pamapeto pake

Mukuganiza kuti kugona ndi zinthu zotsekemera ndizosagwirizana? Mwinanso ayi. Kupatula apo, tsopano mukudziwa bwino momwe mungasinthire maswiti ndi kuwonda, panthawi yoyenera yokhala ndi zakudya komanso pakati. Chinthu chachikulu - osadya mopitirira muyeso: maswiti owonjezera amakhala mafuta, ndipo izi zimakhala ndi zovuta za metabolic ndipo, zowona, kunenepa kwambiri.

Samalirani thanzi lanu ndipo musaiwale kuti nthawi zina mungadzilimbikitse nokha ndi zomwe mumakonda!

Zakudya zilizonse zimaphatikizapo kukana kwathunthu maswiti, popeza maswiti, masikono ndi zinthu zina zokhala ndi shuga wambiri zimangopeza phindu lochulukirapo ndipo ndizovulaza thanzi. Komabe, akatswiri azotsogola salimbikitsa kusiya maswiti kwathunthu, chifukwa ubongo umafunika kuti glucose igwire ntchito moyenera.

Zaka zingapo zapitazo, akatswiri adapanga zakudya zabwino zochepetsa thupi, zomwe zimaloledwa bwino ndipo zingathandize kuti mchiuno ndi matako azikhala ochepa. Musanakhalepo, muyenera kudziwa kuti ndi maswiti ati omwe mungathe kudya ndi kuwonda, komanso kuchuluka kwake.

Kwa zaka zambiri, madokotala ankanena kuti shuga ndimwalira oyera ndipo amalangizidwa mwamphamvu kuti muchepetse kumwa. Pakupita maphunziro ambiri, zidapezeka kuti kumwa kwambiri maswiti kumatha kuvulaza kwambiri thupi, komanso zinthu ngati izi zimayambitsa kulemera, chifukwa chazifukwa izi:

• maswiti, masikono, makeke, makemulo ndi zinthu zina zimakhala ndi mphamvu zambiri, chifukwa, mwa kugwiritsa ntchito nthawi zonse, kulemera kumayamba kuchuluka,
• khalani ndi mndandanda wokwera wa glycemic,
• tsitsani kutulutsa kwa insulin m'magazi,
• maswiti amathetsa kumverera kwanjala kwa kanthawi kochepa, pambuyo pake chilakacho chimadzuka. Zonsezi zimabweretsa chiwonjezeko cha kuchuluka kwa zopatsa mphamvu tsiku ndi tsiku,
• maswiti amakono amakhala ndi utoto ndi zoteteza zomwe zimakhudza magwiridwe antchito am'mimba ndikuchepetsa njira ya metabolic.

Kuphatikiza apo, kumwa kwambiri maswiti kumakhudza mkhalidwe wamkamwa wamkamwa ndipo kumabweretsa kukula kwa caries.

Kodi shuga ndi woipa kwambiri

Ngakhale phindu la maswiti ndiwodziwikiratu, akatswiri azakudya samalangiza kuti azisiyiratu zakudya izi pachakudya, popeza akamamwa moyenera amatha kupindulitsa thupi:

• pereka glucose ku ubongo, zomwe zimakhudza zochitika zam'mutu. Amakhulupirira kuti kwa anthu omwe zochita zawo zimagwirizanitsidwa ndi kupsinjika kwa m'maganizo nthawi zonse, kukana kwathunthu maswiti sikuvomerezeka,
• shuga ndi gawo limodzi lamphamvu kwambiri zamagetsi, popanda zomwe metabolism yathunthu ndi yosatheka,
• maswiti ena amakhala ndi ma antioxidants, motero thupi limatsukidwa ndi poizoni ndi poizoni.
• amathandizira kupanga mahomoni achisangalalo, omwe amakhudza thupi ndi malingaliro, amaletsa kukula kwa kukhumudwa ndi kusokonezeka kwa mitsempha (zomwe nthawi zambiri zimayenderana ndi kudya kwambiri),
• maswiti amathandizira kulimbitsa thupi, chifukwa chomwe munthu amatha kugwiritsa ntchito zopatsa mphamvu zambiri,
• chepetsani kutha kwa kusweka mukamadya.

Madokotala amatitsimikiziranso kuti shuga ndi othandiza kwambiri pa kugonana koyenera, chifukwa kumakhala ndi zotsatira zabwino pakuyenda kwa dongosolo la endocrine komanso mulingo.

Kodi mungadye zochuluka motani, zotsekemera, ufa ndi zopatsa mphamvu

Amakhulupirira kuti munthu wathanzi sangadye shuga osaposa 30 g (maswiti, ma gingerbreads ndi zinthu zina zowonjezera ndi maswiti) kuti azikhala ndi mawonekedwe patsiku. Ngati tikulankhula za zipatso, zomwe zilinso ndi shuga, ndiye kuti sizifunikira kuganiziridwa, popeza shuga omwe ali m'mawuwo ndiwosavuta kugaya komanso amapindulitsa thupi.

Kwa amayi achikulire, kuchuluka kwa shuga patsiku ndi supuni 4, kwa amuna - 6, kwa ana - 1. Simalimbikitsidwa kudya shuga yoposa 60 g patsiku, popeza kuchuluka kotereku kumakhudza ntchito ya ziwalo zamkati ndi machitidwe.

Ponena za kudya zakudya zamafuta m'thupi mukamachepetsa thupi, akatswiri azaumoyo amalimbikitsa kukumbukira izi:

• kudya bwino kwambiri kwa thupi patsiku ndi 100-150 g. Kuchuluka kumeneku kumalimbikitsidwa kwa anthu omwe ali ndi thanzi labwino komanso amakhalanso ndi moyo wabwino,
• anthu omwe akufuna kutaya mapaundi angapo owonjezera, mlingo wa tsiku ndi tsiku wamafuta uyenera kuchepetsedwa kukhala 50-100 g,
• Kuti muchepetse kunenepa kwakanthawi kochepa, simuyenera kudya mafuta osaposa 50 g patsiku.

Sikoyenera kusiyiratu michere, chifukwa ndiyofunikanso kuti thupi lonse lizigwira ntchito. Tiyenera kukumbukira kuti zakudya zama carb zotsika mtengo zimakhala ndi zotsutsana zambiri, kotero musanakhalepo, muyenera kufunsa dokotala.

Ndikofunikira ! Pofuna kuti musawononge thanzi lanu ndikukhala okwanira, tikulimbikitsidwa kuti muzidya kaphikidwe kamodzi ka chokoleti chakuda pa sabata (90-100 g) ndikuletsa kupatula shuga m'mitundu inanso.

Mukamadya maswiti

Ngati mukufuna kuchepa thupi, maswiti aliwonse, kuphatikiza zakudya, amathanso kumwa m'mawa. Poterepa, adzachita gwero lamphamvu, ndipo sadzayikidwa m'mbali. Pambuyo pa nkhomaliro, ndibwino kukana maswiti. Zomwezo zimagwiranso ntchito madzulo - ngati muli ndi maswiti a usiku, mafuta onse amapita kukapangidwa kwamafuta amthupi.

Pomaliza

Mukakonzekera nkhondo yolimbana ndi mapaundi owonjezera, muyenera kukumbukira kuti glucose ndiye gwero lalikulu lamphamvu, ndipo kukana izi kumatha kudzetsa mavuto ena azaumoyo. Ndiye chifukwa chake kukoma kochepa kumayenera kupezeka mu zakudya za tsiku ndi tsiku.

Chimodzi mwazofunikira kwambiri kwa mtsikana aliyense ndikusunga mawonekedwe ake mwangwiro. Kugwiritsa ntchito zakudya zamafuta kumathandizanso kukana maswiti. Nutritionists, malinga ndi kafukufuku wawo, adzipatula gulu lina la anthu, kuwatcha dzino lokoma. Momwe mungasinthire lokoma ndi ngati zingatheke kutero mwanjira. Kupatula apo, anthu omwe amafuna kuchotsa mapaundi owonjezera ali okonzeka kukana zakudya zamchere, zamafuta kapena zonunkhira, koma osati zokoma.

Zomwe zimalowa m'malo mwa maswiti - njira zosakhazikika pakuchepera

Kuti munthu wonenepa kwambiri asamasangalale, muthanso zotsekemera pogwiritsa ntchito njira ina:

1. Zakudya zomanga thupi. Chakudya choterocho chimatchedwa kuti - chokoma. Zakudya zokhala ndi mapuloteni ambiri sizingathetseretu kulaka kwa mathandizo, koma zimachepetsa kwambiri kufunikira kwake.
2. Tiyi ndi timbewu. Iyenera kukhala yoledzera pomwe chilakolako chofuna kudya maswiti chadzala, kapena pamene maswiti azungulira munthuyo kulikonse. Tiyi wa Peppermint amachepetsa mphamvu ya njala ndi chilakolako chodya zakudya zabwino.
3. Zosawoneka Chakudya chokoma ndi mtundu wa chizolowezi choganiza chomwe chitha kusintha china. Koma m'malo mwake zikuyenera kuchitika pang'onopang'ono komanso pang'onopang'ono. Zatsopano zilizonse sizibweretsa chisangalalo chochepa monga momwe zidagwiritsidwira ntchito zapita.
4. Zowukira m'maganizo. Ngati simungathe kukana ma chokoleti, ndiye musanachigwiritse ntchito, muyenera kuwerenga ma CD. Zikuwonetsa kuchuluka kwa zopatsa mphamvu zomwe zimalowa m'thupi limodzi. Izi nthawi zambiri zimalepheretsa munthu kuchita izi.
5. Zofunika kutsata. Simuyenera kubisa kapena kutaya kwathunthu zinthu zabwino.Mutha kungochepetsa kuchuluka kwa mankhwalawa pogwiritsa ntchito ndalama. Mwachitsanzo, pachakudya chilichonse chamadyedwe kapena zolimbitsa thupi.

Mndandanda wazakudya zabwino zomwe mungathe kudya mukamachepetsa thupi

Pokhapokha pazakudya, amaloledwa kudya maswiti, koma osati kangapo kawiri pa sabata. Ngati mumalakalaka kale, ndiye kuti mutha kuyimitsanso gawo la chokoleti chakuda. Momwe mungasinthire maswiti ndikuchepetsa thupi, kutsina ludzu losasinthika kuti mudye kena kena kabwino?

Chosangalatsa komanso chopatsa thanzi kwambiri shuga. Kuphatikiza pa kununkhira kwake komanso kununkhira kosangalatsa, ili ndi mavitamini othandiza: (magulu B, H, PP, K, C, E), mchere (ayodini, iron, calcium, sodium), folic acid. 20 g uchi (supuni) uli ndi 65 kcal. Zokwanira mokwanira kulimbikitsa kagayidwe (kagayidwe), masinthidwe am' cell ndi kukweza.

Mtedza ndi zipatso zouma

Sinthani mafuta amphika am'makola apamwamba amatha kukhala ngati mtedza kapena zipatso zouma. Zowona, yotsirizirayi sikulangizidwa kudya zambiri, ndizopatsa mphamvu kuposa zipatso zatsopano. Kudya kwa tsiku ndi tsiku sikuyenera kupitirira 30 g.

Kodi chingasinthe bwanji maswiti mukamachepetsa thupi? Sakanizani kuchokera ku zipatso zouma zosiyanasiyana: mphesa zamphesa, nkhuyu, mtedza, mitengo yamtengo, zipatso, maapricots owuma ndi zina:

• Prunes - cholemera ndi CHIKWANGWANI, chomwe chimapangitsa kuti kagayidwe kazikhala,
• Nkhuyu ndi nyumba yosungidwira acid ndi mapuloteni,
• Zoumba - dzazaninso thupi ndi zinthu zina zofunika monga: shuga, phosphorous ndi calcium,
• Ma Hazelnuts - ali ndi ma asidi omwe amateteza kukula kwa cholesterol,
• Walnuts - mafuta achilengedwe kuti asinthe magazi,
• Nandolo - zofunikira kwambiri pakuchepetsa thupi, makamaka kwa omwe amadya. Chogulitsachi chili ndi ulusi wazakudya, chokhutiritsa kwa nthawi yayitali kumverera kwanjala.

Chocolate cha Mdima Wamdima

Zothandiza kwambiri komanso zotetemera kwambiri mukamachepetsa thupi zimawonedwa kuti ndi chokoleti chakuda. Ili ndi mahomoni achisangalalo, kuphatikiza apo, ndi antidepressant yabwino. Kuphatikiza pa mahomoni, umapangidwa ndi zinthu zambiri zofunikira: phosphorous (P), magnesium (Mg), calcium (Ca), iron (Fe), caffeine, tannin, phenol ndi antioxidants.

Zomwe zimachitika tsiku lililonse ndi 50 g (theka la matayala) ndi 273 kcal. Izi zidzakhala zokwanira kulimbikitsa mphamvu yamanjenje, kuonjezera kuchuluka kwa hemoglobin m'magazi, kutsegula zochitika zam'maganizo, ndikusintha m'mimba.

Zina zomwe zimaloŵa m'malo okoma ndi ayisikilimu. Mukamadya zakudya zozizira, thupi limayamba kugwiritsa ntchito kuchuluka kwa zopatsa mphamvu kuti lizilimbikitsanso. Mwanjira imeneyi, ayisikilimu amaonedwa kuti ndi mchere wabwino kwambiri.

Kirimu yopanda zowonjezera zakudya ndizobwezeretsanso thupi ndi ma amino acid, calcium ndi lipids. Mafuta omwe amapezeka mu malonda amachepetsa kuchuluka kwa shuga m'magazi.

Kodi mungasinthe bwanji maswiti mukamachepetsa masheya akunyumba? Zakudya zoyenera, zotsekemera zochepa zopangidwa kunyumba - marshmallows kapena marshmallows. Muli ma pectins omwe amawononga mafuta osunthika. Marshmallows imathandizira kulimbitsa chitetezo cha mthupi, kudzaza kuchepa kwamafuta ndi mavitamini athanzi, kumakwaniritsa njala. Zomwe zimachitika tsiku lililonse ndi malonda ake ndi 50 g. Ngati mungagwiritse zoposa zomwe mumafunikira, kusintha kosinthaku kukucheperachepera.

Mwanjira yake yachilengedwe, ndiwotsika-kalori wotsika kwambiri wokhala ndi ma pectins ambiri. Chifukwa chake, imatha kudyeka mosamala panthawi yakuonda. Palibe mafuta mu malonda, komabe, zovomerezeka za tsiku ndi tsiku za marmalade sizoposa 25 g.

Ngati mungasinthe makeke okoma apamwamba a calorie, mafuta, makeke ndi uchi, zipatso zouma, ayisikilimu kapena chokoleti. Simungangowongolera ziwonetserozo, komanso kusintha bwino moyo wanu, kubweretsa mapindu olimbitsa thupi, ndipo khalani otentha nthawi zonse. Tsopano mukudziwa bwino momwe mungasinthire maswiti ndi kuwonda, makamaka popeza zomwe zalembedwazo mwina zili mnyumba iliyonse.

Zosintha M'malo

Sankhani pazinthu zomwe zithandizire pakuchepetsa kunenepa.

• Zipatso. Pamwamba mndandanda wamalo oyenera.Zipatso, mosiyana ndi maswiti awo omwe amawakonda komanso zophika, zimakhala ndi shuga komanso shuga. Mukufuna dzino lokoma? Omasuka kudya maapulo, nthochi, kiwi, malalanje, zinanazi, mphesa, tangerines, mapeyala. Mwa njira, mphesa za mphesa ndi chinanazi sizingokhutiritsa kufunikira kwa zinthu zabwino, komanso zimathandizira pakuwonongeka kwa mafuta, ndipo kiwi ndi nthochi zimakwaniritsa bwino njala. Mutha kupanga saladi wazipatso ndikuyambitsa ndi yogurt yamafuta ochepa. 100-200 magalamu ndikokwanira.

• Zipatso. Ndi zomwe mungathe kusintha maswiti ndi kuwonda. Mabulosi akuda oyenerera, sitiroberi, sitiroberi, yamatcheri, yamatcheri, mabulosi abuluu, ma currants, rasipiberi. Tsiku lodzaza dzanja ndilokwanira. Zipatso sizimangotengapo gawo ngati zotsekemera zomwe mumakonda, komanso zimapatsa mavitamini athanzi.

• Zipatso zouma. Kodi ndizotheka kusintha m'malo mwake ndi makeke otsekemera kapena maswiti pazakudya? Inde, pangani chisakanizo cha maapricots zouma, ma prunes, zoumba ndi zipatso zina zouma ndi uchi. Ngati mukufuna maswiti, ndiye kuti zouma zipatso ndi zabwino kwa tiyi komanso payekhapayekha. Koma osati mopitirira muyeso, zoposa magalamu 100 patsiku ndizosatheka.

• Masamba. Mizu yotsekemera ya kaloti, kabichi, mpiru, nkhaka, phwetekere ndizoyenera bwino patebulo.

• Wokondedwa. Momwe mungasinthe maswiti pachakudya ngakhale zitakhala bwanji? Ma supuni angapo akwanira. Ili ndi zida zingapo zofunikira ndipo zimakoma bwino, zimasintha kagayidwe kamthupi, kamene kamaletsa mafuta osunga mafuta.

• Chokoleti chakuda. Mmodzi mbale patsiku sizipweteka. Samalani mawonekedwe, chokoleti chimayenera kukhala ndi coco 75%. Kuphatikiza apo, ili ndi chitsulo.

• Madzi atsopano zipatso popanda kutetezedwa. Mutha kuwola zipatso m'madzi, ndipo mumapeza zidutswa za ayezi ndi zipatso.

Tengani kudya zakudya zonsezi m'mawa.

Ingodziyamwa kuti mumwe tiyi ndi shuga, poyamba imamveka yatsopano kwa inu, koma m'kupita kwanthawi mudzaphunzira kumva kukoma kwa masamba omwe akhathamiritsidwa mumphika, ndipo kiyibodi ya shuga yomwe ikungowonjezerapo idzadziwika kuti ikusokonekera. Ngati ndizovuta kukana shuga, ndiye kuti mutha kupanga matumba ndi stevia, imawerengedwa ngati mkoko wamasamba wachilengedwe.

Malangizo oti asamalire kwambiri tiyi

Choyamba, ndikufuna kunena zazokhudza zamaganizidwe, za malingaliro ndi chidwi.

Ngati mungaganize zokhala ndi zakudya zotsekemera ndi zamafuta, muli kale ndi zabwino! Kuti mulekenso zovulaza, muyenera kumvetsetsa bwino zomwe zimayambitsa ndi kuwonongeka kwa thupi ndi maswiti. Ndipo chikhalidwe chake ndichakuti maswiti onse osapatsa thanzi omwe amapezeka mwangozi ndi amodzi mwa mafuta osavuta.

Munthu akadya chidutswa cha keke, mndandanda wake wa glycemic, womwe umawonetsa kuchuluka kwa shuga m'magazi, umachoka kumwamba.

Izi zimachitika chifukwa chakuti thupi silinafunikire kuwononga mphamvu pakuwonongeka kwa chakudya chamoto chifukwa ndizosavuta. Ndipo pali kutsika kwakukulu kwachilengedwe kwa shuga.

Ndiko kulumpha uku ndi uku komwe kumayambitsa kususuka, ndipo mumaswa, ndikudya keke yachiwiri kapena keke. Pali kudalira.

Izi zikutanthauza upangiri woyamba ndi wotsatira:

1. Dzilimbikitseni nokha, tsopano mukudziwa chifukwa chomwe chilli chonse chosilira. Komanso, lingalirani zotsatirapo za kudya zakudya zotsekemera ndi zosakhazikika: caries, peel orange, zomwe zimatenga pang'onopang'ono inchi iliyonse ya m'chiuno, matako, m'chiuno, lamba wamafuta, komwe m'chiuno muyenera.
2. Simudzakhala chokwanira nokha. Ndizosatheka kusinthanitsa ndi zotsekemera ndi ufa, koma phindu lake ndikuti mukazidya mumayiwala za ufa chifukwa cha kukomoka kwa m'mimba. Ichi ndi chida chothandiza kwa thupi. Nsomba zoyenera, nyama yoyera, nkhuku, nsomba zam'nyanja.
3. Mumakhala zanzeru, kutsuka mano. Izi zimathandiza osati kuiwala za makeke, komanso chakudya chofunikira.
4. Imwani madzi ambiri, potero mudzaza m'mimba. Mutha kukonzekera tinpopermint tincture kapena kuwonjezera mandimu wedges kumadzi.
5. Khalani ndi moyo wokangalika: kusambira, kuthamanga, kusoka chisanu.
6. Dzisokonezeni nokha powerenga buku, kuwonera kanema.Kugona bwino kumathandizira kuti musiye kulakalaka zinthu.
7. Njira ina yopusitsa - musanafune kuyesa tchizi chowoneka bwino kapena china chonga icho, werengani kapangidwe kake. Onetsetsani, mawu oti "monosodium glutamate", "kukoma ofanana ndi masoka achilengedwe" ndi zina zowonjezera zamankhwala zomwe zili ndi kalata E, simungafune lokoma.

Tsopano mukudziwa momwe mungasinthire maswiti panthawi ya chakudya, tikufuna kuti mumalize kusiya izi komanso kudya zakudya zabwino komanso zabwino. Ndi mndandanda womwe uli pamwambapa, mutha kuchita bwino!

Kodi mungasinthe bwanji maswiti oyipa?

Kulakalaka maswiti sikophweka. Pamene thupi liwafuna, amamva kusowa kwa zinthu zofunika, kusowa kwa chakudya chamagulu ndi mavitamini.

Ndipo zinthu zabwinozi zimakhudza maziko a mahomoni, komanso m'njira yoyenera: sizothandiza pachoko kuti chokoleti chimawonetsedwa kuti chikuwonjezera.

Chifukwa chake musati mudzikane nokha chakudya chokoma, koma phunzirani kupanga zakudya moyenera ndiye kuti mfundo zachakudya zabwino sizidzaphwanyidwa!

Malo osakira zipatso

Ma bar a Muesli okhala ndi zowonjezera zachilengedwe kuchokera ku zipatso zouma ziyenera kukondweretsa dzino lokoma chifukwa cha uchi wophatikizidwa. Zogulitsidwa pa pharmacy, chifukwa ndizopezeka muzakudya zomwe sizimavulaza thanzi ndipo zimakwaniritsa zokhumba za maswiti.

Ichi ndi chimodzi mwazipatso zokoma kwambiri ndi zotsekemera, ngakhale siziyenera kuzunzidwa ndi anthu omwe ali ndi kutentha kwadzuwa. Sikuti imangotengera maswiti mwangwiro, komanso imachepetsa kwathunthu kumverera kwa njala. Ambiri amamukonda chifukwa cha kukoma kwake kwabwino komanso kupindulitsa kwakepi.

Malo osokoneza bongo kwambiri

Chokoleti chakuda popanda zowonjezera, mosiyana ndi zoyera ndi mkaka, zimakhala ndi mafuta ochepa.

M'malo mwake, ndizosungira zenizeni za antioxidants, zomwe zimakhudza bwino ntchito ya mtima, pokhapokha ngati, imapezeka nthawi zonse moyenera.

Ndikofunika kuti osachepera 60% a nyemba za cocoa alipo mu matailosi, chifukwa pamenepa amatitsimikizira kuti mulinso mavitamini a B, magnesium, iron, calcium ndi potaziyamu.

Mwachilengedwe, muyenera kusankha zinthu zomwe mulibe shuga pazomwe zimapangidwira. Ndipo, chabwino, osagwiritsanso ntchito paketi imodzi patsiku, kutafuna mbale iliyonse osapitirira mphindi 5-7. Kuphwanya malamulowa kumatha kuwopseza kuphwanya kwam'mimba, koma ngati muwatsatira, ndiye kuti zonse zikhala bwino.

Lopipops

Maswiti awa amapangidwa kwa odwala matenda ashuga, koma amayenera aliyense, ngakhale amawononga ndalama zochulukirapo monga maswiti wamba. Ndalama zochulukirapo ndi mtengo wamano amphamvu komanso osagwiritsidwa ntchito, chifukwa zinthu zabwino zoterezi sizovulaza konse. Amatha kupezeka ku malo ogulitsa mankhwala kapena m'malo ogulitsira wamba, kuzindikira chizindikiro "chopanda shuga".

Galasi la ayisikilimu

Kirimu ya ayisikilimu imakhala ndi mapuloteni, ndichifukwa chake amaonedwa ngati chakudya chopatsa thanzi. Sinthani confectionery kapena maswiti ndi 70 gm zamalonda izi, ingosankha lokoma lomwe mulibe utoto - lingapereke chisangalalo ndikuthandizira kuchepetsa kumwa kwa shuga. Njira yabwino kwambiri ndi ayisikilimu wopangidwa ndi manja anu. Itha kupangidwa chilichonse, ngakhale mabulosi.

Muli zachilengedwe fructose - chinthu chothandiza kwambiri. Kuphatikiza apo, ulusi womwe umapangidwa ndi chipatsocho umalepheretsa shuga. Komabe, ichi sichiri chifukwa chowazunza, kudya ma kilogalamu.

Chilichonse chiyenera kukhala choperewera: zipatso zochepa zimasinthanitsa chidutswa cha mkate. Kumbukirani kuti mphesa zimadziwika kuti ndi zopatsa mphamvu kwambiri, ndipo mapeyala kapena maapulo - ndizomwe zimadyedwa kwambiri.

Mutha kupanga saladi wokoma wopatsa thanzi, ma yogurts, ma smoothies panokha, onjezerani zipatso zamtundu wina ku tchizi kapena tchala.

Madzi a peppermint

Pofuna kuti musapezenso maswiti ena, mukatha kudya mchere uliwonse muyenera kutsuka pakamwa panu ndi madzi ndi timbewu tonunkhira. Chida ichi chimalimbana ndi zakudya zakumapeto kwa zabwino, ndipo maola angapo otsatirawo chakudya chimawoneka chosangalatsa kuposa shuga.Ndizololedwa ndikungotcha tsamba la timbewu tomwe timayamwa, timene, panjira, imakwaniritsa njala.

Pastille, marmalade, marshmallows

100 magalamu a marshmallows amangotsala 300 kilocalories.

Nthawi yomweyo, pastille ndi marshmallows ndi zinthu zotsekemera kwambiri, kotero ngakhale okonda kwambiri masheya amisala amavutika kudya magalamu 100 nthawi imodzi.

Apa pali kuphatikiza kwakukulu, chifukwa munthawi imeneyi kumakhala kosavuta kwambiri kukhutiritsa zolakalaka zamasamba. Chopanga chokha: kusankha chokoleti chokoleti sichikulimbikitsidwa.

Chosangalatsa ndichakuti marmalade, zakudya, marshmallows ndi marshmallows ziyenera kukhala zamafuta ochepa. Mwachitsanzo, mtundu wapamwamba kwambiri wa marshmallow umapangidwa kuchokera pazinthu zinayi zokha zachilengedwe. Ndipo mndandanda wake wa "kutafuna" uli ndi zigawo zosiyanasiyana. Koma mulimonsemo, mankhwalawo ali ndi pectin, omwe amakhudza bwino momwe ma kaphala na tsitsi limakhalira.

Kupanikizana ndikusunga

Mwachilengedwe, sikuti kupanikizika konse koyenera pano, koma kokha ndi shuga pang'ono komanso ndizofunikira zake. Zakudya zamatenda sizabwino konse: zimakhala ndi zolemba zonyansa, zowonjezera zakunja ndi zodetsa zina zomwe zimadzetsa ngozi.

Kupanikizana kopanga ndi njira yabwino yosinthira ma buns ndi chokoleti. Kugwiritsa ntchito, mutha kuyesa yogati yachilengedwe, tchizi chokoleti. Ndipo tiyi wokha ndi kupanikizana - ndizokoma kwambiri komanso wathanzi, kuphatikiza apo, imakhazikitsa tchuthi chotsitsa.

Mtedza wofala kwambiri nthawi zina amatha kubwezeretsa mchere wambiri. Ngakhale alibe kukoma kwa shuga, komabe amathetsa njala. Kununkhira kotereku ndikotchuka chifukwa chake zimapangidwa, motero zimakhala zolimba mtima komanso zathanzi.

Ndi maupangiri ena

1. Osamadya zinthu zokhala ndi zotsekemera zokopa - zimapangidwa m'njira zodzutsa chilimbikitso chachikulu cha maswiti.
2. Imwani tiyi wobiriwira ndi timbewu tonunkhira ndi uchi pakati pa chakudya.
3. Tengani maphunziro a kutenga multivitamini kuti kuchuluka kwa shuga m'magazi kukhazikika nthawi zonse.
4. Osanyalanyaza zakudya zam'mawa, chifukwa chakudya cham'mawa chotseka chimakhutiritsa zokhumba za tsiku ndi tsiku za maswiti ndi makeke. Mwachitsanzo, ngakhale banal oatmeal yokhala ndi uchi ndi zipatso zouma idzachita.
5. Sungani glucose wolondola nthawi zonse: khalani ndi zokhwasula nthawi zambiri, koma pang'ono.
6. Kudya mapuloteni - kumapangitsa kuti muzimva kukoma.