Anthu onenepa kwambiri, akamafunafuna yosavuta, koma nthawi yomweyo zakudya zodalirika, zomwe zimapereka zotsatira mwachangu, komanso mapaundi otayika nthawi imodzi, sabwerera. Ndikofunikira kuti dongosolo lazakudya lomwe limayambitsa kuthana ndi ma kilogalamu limakhala lothandiza komanso silikakamiza munthu kuti atenge mavitamini ndi michere yambiri.
Pa intaneti, pamabwalo ambiri, zakudya zopanda shuga zimakambidwa, zomwe zimakhala ndi zoletsa zochepa, zomwe zimakupatsani mwayi wopitilira popanda zolephera ndikukwaniritsa cholinga chanu. Komanso chakudyachi chimakhala ndi phindu m'thupi lonse, chifukwa menyu umapezekanso zamasamba, zipatso, chimanga, nyama ndi nsomba, zinthu zamkaka. Zotsatira zakuchepera ndizongopatsa chidwi, amazindikira kuchepa thupi kwa ma kilogalamu khumi m'milungu iwiri yokha.
Pansipa tifotokoza mfundo za zakudya ndi kusankha kwa zakudya zake, zomwe ziyenera kutayidwa komanso zakudya zomwe zikuyenera kutsimikiziridwa, kuwunikiridwa kwa anthu enieni kumayambitsidwanso, ndipo zotsatira zake polimbana ndi kunenepa kwambiri zimaperekedwa.
Malamulo a zakudya
Chakudya chopanda shuga sichimangotanthauza kukanidwa kwa shuga ndi zakudya zokhala ndi shuga, komanso zimaphatikizidwa ndi kusiyanitsidwa kwa zakudya zina kuchokera kuzakudya - zopatsa mphamvu za m'mimba, komanso zakudya zomwe zimakhala ndi cholesterol yoyipa.
Momwe mungadziwire kuti ndi mafuta ati omwe amakonzedwa mwachangu ndi thupi ndikusungidwa mu minofu yamafuta, pomwe kungokhala kwakanthawi kochepa, kukhutiritsa kumverera kwa njala, komanso komwe kumakupatsitsani kumva kukomoka kwa nthawi yayitali.
Chifukwa cha izi, madotolo adapanga tebulo la malonda ndi chizindikiritso cha glycemic index. Mtengo uwu umawonetsa kuchuluka kwa shuga (shuga) m'magazi kuchokera ku chinthu china atatha kugwiritsa ntchito.
Popeza shuga samaphatikizidwa kwathunthu ndi chakudya, funsoli limadzuka kwambiri - koma ndikuti m'malo mwake? Mu pharmacy iliyonse mutha kupeza zotsekemera mosavuta, monga fructose kapena sorbitol. Koma ndibwino kugwiritsa ntchito osati zotsekemera zokha, komanso othandizira othandizira omwe ali ndi shuga. Amapangidwa kuchokera ku chomera chosatha, chothandiza kwambiri komanso nthawi yomweyo chimakhala ndi ma calories a zero, zomwe ndizofunikira ngati mukufuna kuthana ndi kulemera kwambiri.
Ngati mukufuna kutaya mapaundi owonjezera, muyenera kusankha zakudya zama GI ochepa. Koma tidzakambirana pambuyo pake.
Chakudyacho sichimangotengera kukanidwa kwa shuga ndi ufa, komanso zinthu zina zingapo:
- mkaka wamafuta ndi mkaka wowawasa - zonona, tan, ayran, kirimu wowawasa, batala;
- mbatata ndi wowuma;
- masoseji, masoseji;
- mayonesi, ketchup, msuzi;
- nyama yamafuta ndi nsomba;
- zakudya zonunkhira, chifukwa zimapangitsa kuti munthu azilakalaka;
- njere zingapo, masamba ndi zipatso zomwe zili ndi GI yayikulu;
- ufa wa tirigu.
Chakudyacho chimaphika mkate kuchokera ku ufa wa wholemeal. Mutha kuphikanso zinthu za ufa posankha ufa:
- zitsamba;
- oatmeal;
- Felize.
Kuphatikiza kwakukulu kwa chakudya ichi ndikuti zakudya zamunthu ndizabwino ndipo sizikuwononga thanzi, m'malo mwake, kukonza zonse zofunika. Komanso, izi zimapatula kugwiritsa ntchito ma multivitamin ndi ma mineral complexes, monga zakudya zina zambiri.
Iwo omwe anasiya zinthu zomwe zili pamwambapa ndikupanga pulogalamu yazakudya adatha kuponya mpaka ma kilogalamu asanu m'milungu iwiri.
Kuphika kuyenera kufotokozedwa pansipa. Amakulolani kuti mupulumutse zinthu zopindulitsa kwambiri pazogulitsazo komanso kuti musawonjezere zowonjezera zake.
Chithandizo chovomerezeka kutentha:
- kwa okwatirana;
- chithupsa;
- mu microwave;
- pa grill;
- kuphika mu uvuni;
- mwachangu mu poto wokutira ndi Teflon, popanda kuwonjezera mafuta;
- simmer pachitofu, makamaka mu sucepan ndi pamadzi.
Kuwona malamulowa, mutha kuthana nawo mwachangu komanso moyenera vuto la kunenepa kwambiri.
Glycemic Product Index
Chizindikiro ichi mu kuchuluka kwa manambala chikuwonetsa zotsatira za chinthu china pakuwonjezera kuchuluka kwa shuga m'magazi. Ndiye kuti, chakudya chamafuta. Kutsika GI, nthawi yayitali mafuta ochulukitsidwa ndi thupi amawapatsanso kumva kuti ndi okhuta.
Chakudyacho chimapangidwa ndi zakudya zomwe zili ndi GI yotsika komanso yapakatikati, zakudya zomwe zimakhala ndi mitengo yapamwamba ndizoletsedwa. Kusankhidwa kwa zipatso ndi ndiwo zamasamba ndizochulukirapo, komabe palinso zosankha zina.
Chifukwa chake, kuchuluka kwa GI kungakhudzidwe ndi chithandizo cha kutentha ndi kusasinthasintha kwa mbale. Lamuloli limagwira ntchito monga masamba monga kaloti ndi beets. Mwanjira yatsopano, zinthu zoterezi zimaloledwa, koma zophika mosiyana. Wagwera pansi pa chiletso. Zonsezi zimachitika chifukwa choti pokonza "zimataya" fiber, zomwe zimayambitsa kuyamwa kwa glucose kulowa m'magazi.
Kuchulukitsa kwa GI:
- 0 - 50 PIECES - chizindikiro chotsika;
- 50 - 69 mayunitsi - pafupifupi;
- Mayunitsi 70 ndi pamwambapa ndi chizindikiro chachikulu.
Kuphatikiza pa GI, chidwi chiyeneranso kulipidwa pazopatsa mphamvu zamalonda. Mwachitsanzo, mtedza umakhala ndi GI yotsika, koma ma calorie okwera.
Ndingadye chiyani
Chakudya chopanda shuga chimapereka kupezeka kwa zinthu zonse za nyama ndi masamba kuchokera kuzakudya za tsiku ndi tsiku. Mankhwala ayenera kukhala ochepa, kuchuluka kwa chakudya kuyambira kasanu mpaka kasanu ndi kamodzi patsiku. Kutsimikizika kuyenera kuyikidwa pamapuloteni ndi zovuta zamafuta.
Kudzimva kwanjala sikuyenera kuloledwa. Kupatula apo, pamakhala chiopsezo chachikulu cha "kusiya" ndikudya zakudya zopanda pake. Ngati pali chikhumbo chachikulu chodya, ndiye kuti mutha kupanga chakudya chamtopola. Mwachitsanzo, kapu yamkaka yopaka mkaka, tchizi tchizi kapena mtedza wowerengeka.
Ndi mtedza womwe ndi "wopulumutsa moyo" womwe umathatseratu njala ndikupatsa thupi mphamvu. Mtedza umakhala ndi mapuloteni omwe amawumbidwa bwino kwambiri kuposa mapuloteni omwe amapezeka ku nyama kapena nsomba. Gawo la tsiku ndi tsiku sayenera kupitilira 50 g.
Kangapo patsiku, menyu amayenera kukhala ndi mitundu yochepa yamafuta a nyama, nsomba ndi nsomba zam'nyanja. Otsatirawa aloledwa:
- nyama yankhuku;
- nyama ya kalulu;
- nkhuku;
- zinziri;
- ng'ombe;
- chiwindi cha nkhuku;
- pollock;
- Pike
- nsomba;
- Zakudya zam'madzi - squid, shrimp, crayfish, octopus, mussel.
Khungu ndi mafuta otsala amayenera kuchotsedwa mnofuyo. Ndiosafunika kuphika sopo kuchokera ku nyama ndi nsomba, ndibwino kuwonjezera mafuta omwe adapangidwa kale.
Zinthu monga mkaka ndi mkaka ndi malo osungira calcium. Kuphatikiza apo, amatha kukhala chakudya chamadzulo kapena chakudya chamagulu ambiri. Zakudya zamafuta ochepa kalori ziyenera kusankhidwa. Yogati yopanda mafuta ndi tchizi chokoleti ndicho chovala chabwino kwambiri pa saladi za zipatso, masamba ndi nyama.
Zakudya zimalola zinthu zoterezi kuchokera mgululi:
- kefir;
- yogati;
- mkaka wophika wophika;
- yogati
- tchizi tchizi;
- mkaka wonse, skim ndi mkaka wa soya;
- tofu tchizi.
Masamba ali ndi fiber yambiri, amatithandizanso kugwira ntchito kwa m'mimba ndipo mumakhala mavitamini ndi michere yambiri yofunikira. Choterocho chimayenera kupezeka muzakudya.
Mutha kusankha masamba awa:
- kabichi yamtundu uliwonse - broccoli, kolifulawa, maluwa a Brussels, kabichi yoyera ndi yofiira;
- tsabola wa belu;
- Tomato
- nkhaka
- nyemba za katsitsumzukwa;
- anyezi;
- squash;
- biringanya;
- zukini;
- radishi.
Amaloledwa kuti athandizire zamasamba ndi amadyera - sipinachi, letesi, basil, adyo wamtchire, parsley ndi katsabola.
Zipatso ndi zipatso nazonso ndi chinthu chosagwiritsidwa ntchito pakudya izi. Koma ali ndi shuga, motero chilolezo chatsiku ndi tsiku chovomerezeka sayenera kupitirira 200 gr.
Zipatso zovomerezeka ndi zipatso:
- jamu;
- Persimmon;
- apulo;
- peyala;
- Apurikoti
- currants ofiira ndi lakuda;
- sitiroberi ndi zitsamba;
- rasipiberi;
- mitundu iliyonse ya zipatso za malalanje - pomelo, mandarin, ndimu, laimu, lalanje, mphesa;
- pichesi.
Zipatso zimatha kudyedwa mwatsopano, zopangidwa kuchokera kwa iwo masaladi, komanso maswiti - marmalade, odzola ndi kupanikizana. Chinthu chachikulu ndikuchotsa shuga ndi zotsekemera, mwachitsanzo, stevia. Sili lokoma kwambiri kuposa shuga, komanso wamafuta ambiri.
Pogwiritsa ntchito zipatso, mumatha kuphika yogati ya kalori yotsika, yomwe sikhala ndi shuga komanso mitundu yambiri yosungirako. Kuti tichite izi, ndikokwanira kulongedza zipatso ndi yoghurt yopanda mafuta kapena kefir mu blender, ndikuwabweretsanso kusasinthika kwazonse.
Zipatso zouma zimakhala ndi potaziyamu yambiri. Amakwanitsa kusiyanitsa bwino ndi zipatso za chimanga. Zakudya zam'mimba zimayenera kudyedwa pakudya m'mawa, ndipo zimathanso kuwonjezeredwa supu.
Mbewu zololedwa:
- zitsamba;
- balere wa ngale - wokhala ndi zopatsa mphamvu kwambiri;
- mpunga wa bulauni;
- balere wogulira;
- zolembedwa;
- oatmeal;
- mapira.
Kuphika porridge ndikwabwino pamadzi popanda kugwiritsa ntchito batala. Kusasinthika kuyenera kukhala kowoneka bwino.
Simuyenera kusiya mafuta ndi chakudya. Chofunikira ndi kumwa kwambiri. Muyenera kuwonjezera mafuta amasamba ku saladi zamasamba kapena kudya nsomba zamafuta kangapo pa sabata - nsomba, mackerel kapena tuna. Nsombayi ili ndi asidi a Omega-3 ofunika, omwe amayi ake onse amafunikira.
Zakudya za glycemic, zomwe zimakhala ndi zochepa zoletsa pazogulitsa, zimaperekanso zotsatira zabwino pakuchepetsa thupi, koma nthawi yomweyo zimalimbana bwino ndi mapaundi owonjezera.
Zosintha zachitsanzo
Kuti muwone bwino kwambiri za zakudya zopanda shuga, menyu masiku angapo akufotokozedwa pansipa.
Zachidziwikire, sizoyambira.
Mutha kusintha malingana ndi zomwe mukufuna.
Musaiwale za kuchuluka kwa madzi akumwa, omwe ndi malita awiri patsiku.
Tsiku loyamba:
- kadzutsa koyamba - magalamu 150 a zipatso ndi zipatso zilizonse;
- lachiwiri chakudya cham'mawa - oatmeal m'madzi ndi zipatso zouma, compote;
- nkhomaliro - msuzi wamasamba, bere la nkhuku yophika, masamba owotcha mumphika, kagawo ka mkate wa rye, khofi ndi kirimu wamafuta 15%;
- tiyi wamasana - odzola pa oatmeal, ochepa mtedza;
- chakudya choyamba - barele wokhala ndi bowa, nsomba, tiyi;
- chakudya chachiwiri ndi kapu ya yogurt yopanda tanthauzo, apulo imodzi.
Tsiku lachiwiri:
- kadzutsa woyamba - kanyumba tchizi soufflé, peyala, tiyi;
- kadzutsa wachiwiri - omelet ndi masamba, kagawo ka mkate wa rye, khofi ndi kirimu;
- nkhomaliro - msuzi wa bulauni wa mpunga, phala la barele ndi chiwindi chowongoletsedwa, saladi yamasamba, compote;
- tiyi wamadzulo - maapulo ophika, tchizi tofu ndi tiyi;
- chakudya chamadzulo choyamba - mabiringanya odzaza ndi nkhuku yokazinga, khofi ndi kirimu;
- chakudya chachiwiri ndi kapu ya yogati.
Maganizo a anthu okhudza zakudya
Chifukwa chake, kukana kuwunika kwa shuga ndi zotsatira za anthu onenepa kwambiri nthawi zambiri zimakhala zabwino. Samazindikira zotsatira zabwino zokha, komanso kukonza bwino - kusinthasintha kwamisempha yamagazi, kukhazikika kwa kuthamanga kwa magazi.
Kwa ambiri omwe anafunsidwa, m'masabata awiri pachakudya, mpaka ma kilogalamu asanu ndi awiri adatayika. Nthawi yomweyo, m'masiku oyamba a zakudya zotere, anthu adachotsa ma kilogalamu 2 - 3. Koma muyenera kudziwa kuti awa ndi madzi ochulukirapo amachotsedwa m'thupi, koma osati kuchepa kwamafuta amthupi.
Ndi zolimbitsa thupi, zotsatira zake zinali zogwira ntchito, ndipo kuchepa thupi kunali kwakukulu. Ndizofunikira kudziwa kuti kutaya thupi konse kumazindikira kuti ndi chakudya, chizolowezi chodya bwino chimapangidwa.
Nawa malingaliro enieni:
- Natya Fedcheva, wa zaka 27, ku Moscow: Kuyambira ndili mwana ndinali ndi vuto lofuna kunenepa kwambiri. Zomwe zili zonse zadyera m'mabanja mwathu. Ndili ndi zaka, ndinayamba kumva kukhala wopanda nkhawa chifukwa chokhala wonenepa kwambiri, ndipo ndinayamba kudzikayikira. Panali china chochita ndi izi. Ndinalembetsa kuti ndikhale wolimba, ndipo wothandizirayo adandilangiza kuti ndizitsatira zakudya zopanda shuga. Ndinganene chiyani, ndakhala pamenepo kwa miyezi isanu ndi umodzi tsopano ndipo zotsatira zanga ndi opanda 12 kg. Ndikulangizani aliyense!
- Diana Prilepkina, wazaka 23, Krasnodar: panthawi yoyembekezera, ndinapeza mapaundi ena 15. Kukhala mayi wachichepere ndimafuna kuwoneka ngati kale. Ndipo ndinayamba kufunafuna "zakudya zozizwitsa" zomwe zingandithandizire kuchepetsa thupi komanso nthawi yomweyo kuti ndichepetse zakudya zanga, chifukwa ndimamwino. Sindinakwaniritse cholinga chomaliza. Zotsatira zanga ndi ma kilogalamu asanu ndi anayi pamwezi. Pali mapulani ena osachepera asanu ndi anayi, koma ndili ndi chidaliro pakuchita bwino kwanga. Chifukwa cha chakudya chopanda shuga.
Pomaliza, ndikufuna kudziwa kuti mfundo zopanda zakudya zopanda shuga ndizofanana ndi mfundo za kagwiritsidwe ka ntchito ka shuga, komwe sikuti kungochepetsa kuchuluka kwa shuga m'magazi, komanso kuthandizira matendawa pogwira ntchito yolimbitsa thupi.
Mu kanema munkhaniyi, msungwanayo amalankhula za zotsatira zomwe amapeza pazakudya zopanda shuga.
