Chakudya chopanda shuga sichimangokhala kokha kuwonda msanga, komanso kukhalanso ndi shuga wamagulu ena ake. Musaganize kuti kupatula shuga pokhapokha pazakudya, kulemera ndi kuchuluka kwake kudzayamba kuchokapo.
Shuga amalimbikitsa kulemera msanga chifukwa ali ndi glycemic index (GI) yayikulu, yomwe imawonetsa kuchepa kwa shuga m'thupi. Komanso chizindikiro ichi chikuwonetsa kukhalapo kwa glucose muzinthu zina.
Ngati mukufuna kubweretsa thupi ndikukhazikitsa ntchito zonse za thupi, simuyenera kungopatula shuga, komanso zinthu zokhala ndi index yayikulu ya glycemic. Njira yamagulu azakudya iyi idzafotokozedwera pansipa, mndandanda woyeneranso uwonetsedwa, komanso maubwino a GI pantchito ya thupi lonse komanso kulimbana koyenera kuti muchepetse kunenepa kwambiri.
Mfundo zachikhalidwe
Zinkawoneka kuti mfundo ya kadyedwe imatha kuwululidwa mu dzina lake, koma sichoncho ayi. Chakudyacho sichimapatula shuga ndi zinthu zonse zomwe zimakhalamo - maswiti, makeke, zakumwa, mowa (zakumwa), sosi ndi ena.
Kodi chifukwa chiyani shuga imathandizira kuti munthu akhale wonenepa? Cholembedwachi ndichakuti ndimapangidwe othamanga, ndiko kuti, limadyetsa thupi ndi mphamvu, koma limatengedwa mwachangu, makamaka m'mafuta a minofu. Zakudya zomanga thupi zovuta, m'malo mwake, zimakumbidwa kwa nthawi yayitali ndi thupi ndikupatsa kumverera kwatsitsi.
Kupatula zakudya zopatsa mphamvu, munthu samangotukula thupi lake, komanso amasinthira ku chakudya chopatsa thanzi.
Chakudyacho sichimapatula zinthu monga izi:
- shuga
- Chocolate
- zakumwa zoziziritsa kukhosi za kaboni;
- madzi;
- zakumwa;
- zakumwa zoledzeretsa zochepa;
- kuphika;
- kupanikizana;
- wokometsedwa mkaka;
- ma yogurts okoma.
Kuti muchepetse kuchepa thupi, muyenera kusiyanitsa zakudya zamagulu onse kuchokera menyu. Kuwasankha ndikosavuta - ndi glycemic index (GI).
Lingaliro ili tidzakambirana mwatsatanetsatane pansipa.
Kufunika kwa GI pa Kuchepetsa Thupi
GI imawonetsa kuwonongeka kwa chakudya chamagulu omwe amalandila m'thupi atatha kugwiritsa ntchito chinthu. Kutsikira kwake kuzungulira, shuga wochepa mu chakudya.
Chakudya chopanda shuga komanso chophatikizidwa ndi zakudya za GI chimapereka zotsatira mwachangu komanso zofunika kwambiri. M'milungu iwiri yokha, mutha kutaya ma kilogalamu asanu ndi awiri. Nthawi yomweyo, chakudya chosankhidwa bwino chimalepheretsa matenda a shuga.
Ndikofunikira kudya zakudya zotsika ndi GI pachakudya, nthawi zina amaloledwa kuthandizira zakudyazo ndi chakudya ndi zizindikiro wamba, koma osapitirira katatu pa sabata.
Kuchulukitsa kwa GI:
- 0 - 50 PIECES - otsika;
- 50 - 69 PIECES - wapakatikati;
- zoposa 70 PIECES - okwera.
Mbatata zophika ndi kaloti, misuzi ndi pasitala siziyenera kuphatikizidwa kumenyu. Koma musaganize kuti zakudya zopatsa thanzi ndizopatsa thanzi.
Mosiyana ndi izi, mndandanda wazinthu zololedwa m'gulu lililonse ndizokwanira.
Zakudya zopanda shuga
Monga tafotokozera kale, sikokwanira kungopatula shuga ndi zinthu zomwe zili ndi shuga menyu. Ndikofunikira kusankha zakudya zomwe zimakhala ndi mafuta ochulukirapo, ndikupatsani zomwe zimakonda.
Kuphatikiza apo, muyenera kuganizira zopatsa mphamvu. Izi zikugwira ntchito kwa mtedza ndi mbewu. Muli zakudya zochepa, koma ndizopatsa mphamvu kwambiri. Mlingo watsiku ndi tsiku sayenera kupitilira 50 g.
Mtedza umawerengedwa kuti ndiwothandiza pochepetsa thupi, chifukwa amachepetsa kumverera kwanjala, ndipo, motero, amachepetsa gawo lazakudya. M`pofunika kudya mtedza theka la ola pamaso chakudya chachikulu.
Ndikwabwino kudya zipatso zam'mawa zoyambirira kapena zachiwiri, zokometsera ndi kefir kapena yogurt yopanda tanthauzo. Muyenera kuphika mbale musanagwiritse ntchito kuti zipatso ndi zipatso zisataye phindu.
Kuchokera ku zipatso ndi zipatso mungathe kusankha izi:
- jamu;
- makangaza;
- pichesi;
- nectarine;
- apulo;
- chitumbuwa chokoma;
- Strawberry
- rasipiberi;
- Apurikoti
- maula.
Zipatso zamtundu wa zipatso ziyenera kutayidwa, chifukwa zimataya ulusi pakakonzedwe ndikukula kwa glucose kumachitika mwachangu.
Masamba ayenera kuchuluka mu chakudya. Saladi, mbale zovuta zamkati ndi casseroles zimakonzedwa kwa iwo. Madzi a phwetekere ndi zamkati sizoletsedwa. Ndikwabwino kumwa madzi omwe amapangidwa kunyumba, omwe shuga kapena zina zowonjezera sizinagwiritsidwe ntchito pakusunga.
Kuyambira masamba muyenera kusankha:
- anyezi;
- Phwetekere
- nkhaka
- mitundu yonse ya kabichi - broccoli, kolifulawa, yoyera, yofiyira;
- biringanya;
- mphodza
- nandolo zatsopano ndi zouma;
- katsitsumzukwa ndi nyemba za chilli;
- tsabola wowawa ndi wokoma;
- ndi adyo.
Nyama ndi nsomba ndi gwero lofunikira la mapuloteni omwe thupi limafunikira. Nthawi yomweyo, samayikidwa mu minofu yamafuta. Nyama ndi nsomba zimasankhidwa mitundu yamafuta ochepa. Khungu ndi zotsalira zamafuta zimachotsedwa kwa iwo.
Chisankho choyenera ndicho:
- nyama yankhuku;
- zinziri;
- nkhuku;
- nyama yamphongo;
- nkhuku ndi nyama yakumwa - chiwindi, lilime, mapapo;
- nsomba;
- Pike
- hake;
- Pollock
Mkaka kapena mkaka wowotchera mkaka umakhala wosavuta komanso nthawi yomweyo chakudya chamadzulo chamadzulo. Chofunikira kwambiri sikudya zakudya zamkaka zamafuta (kirimu wowawasa, kirimu, thukuta ndi ayran), komanso ma curd omwe amakhala ndi zipatso mafilimu.
Anthu ena sangayerekezere chakudya chawo popanda mkate. About zopangidwa ndi ufa wa tirigu ziyenera kuiwalika. Zabwino - mkate wa rye, makeke ochokera ku oat, buckwheat kapena ufa wa fakisi.
Otsatirawa amaloledwa ku mbewu monga chimanga:
- barele wa ngale;
- mapira;
- balere wogulira;
- mpunga wa bulauni;
- zitsamba;
- oatmeal.
Zipatso zouma zotsatirazi zimatha kuwonjezeredwa ku mbewu monga chimanga - ma prunes, ma apricots owuma ndi nkhuyu.
Zosintha zachitsanzo
Zosintha zomwe zaperekedwa zimaloledwa kusinthidwa malinga ndi zomwe amakonda. Chachikulu ndichakuti zakudya zatsiku ndi tsiku ziyenera kukhala ndi - monga chimanga, masamba, zipatso, nyama kapena nsomba ndi zinthu zamkaka.
Mfundo zachakudya ndizofunikanso. Ndiye kuti, kudya ochepa, m'magawo ang'onoang'ono, kasanu mpaka kasanu ndi kamodzi patsiku. Mlingo wamadzi uyeneranso kuonedwa - malita awiri amadzimadzi patsiku.
Mutha kuwerengera kuchuluka kwamadzi anu - millilita imodzi amadzimadzi pa calorie imodzi idyedwa. Pansipa pali mndandanda wa sabata.
Lolemba:
- kadzutsa koyamba - saladi wa zipatso (apulo imodzi, ochepa mabulosi ambiri ndi pichesi imodzi), yokometsedwa ndi 100 ml ya yogurt yopanda mafuta;
- kadzutsa wachiwiri - oatmeal ndi maapricots owuma, tiyi wobiriwira;
- nkhomaliro - msuzi wamasamba, nkhuku yofinya, buwheat, chidutswa cha mkate wa rye (magalamu 20), khofi wakuda ndi sweetener;
- chakudya chamasana - tchizi chanyumba, peyala imodzi;
- chakudya chamadzulo choyamba - mphodza wa masamba (kabichi, anyezi, phwetekere, tsabola), mkate wowotchera m'chiuno, tiyi wobiriwira;
- chakudya chachiwiri ndi kapu ya ryazhenka.
Lachiwiri:
- kadzutsa woyamba - omeledte wamasamba, masamba saladi;
- nkhomaliro - chakudya cha masamba, kagawo ka mkate wa rye, khofi ndi kirimu;
- nkhomaliro - msuzi wa buckwheat, pea puree wokhala ndi nyama yamkaka, tiyi wobiriwira;
- tiyi wamadzulo - 200 magalamu a zipatso zilizonse;
- chakudya chamadzulo choyamba - pike yophika pilo yamasamba, tiyi wakuda wokhala ndi zipatso zouma;
- chakudya chachiwiri ndi kapu ya kefir.
Lachitatu:
- kadzutsa woyamba - tchizi tchizi, 50 magalamu a mtedza ndi tiyi wobiriwira;
- kadzutsa wachiwiri - phala la barele, dzira lophika, tiyi ndi kagawo ka chokoleti chakuda;
- nkhomaliro - msuzi wamasamba, mphodza ndi miyala yamkati, chiwindi chowongolera, kagawo ka mkate, tiyi;
- chakudya chamadzulo masana - odzola pa oatmeal, kagawo ka mkate wa rye;
- chakudya choyamba - phala la barele, thukuta yophika, saladi wamasamba, tiyi wokhala ndi zotsekemera, mwachitsanzo, stevia ya shuga imaloledwa ngakhale ngati sweetener;
- chakudya chachiwiri ndi kapu ya yogati.
Lachinayi:
- kadzutsa woyamba - saladi wa zipatso wokometsedwa ndi kefir, tiyi wobiriwira;
- kadzutsa wachiwiri - omelet ndi masamba, khofi ndi zonona;
- nkhomaliro - msuzi wa barele wa pearl, msuzi wa tirigu wa durum, pollock yovunda, saladi wamasamba, tiyi;
- chakudya chamasana - tchizi kanyumba, 50 magalamu a mtedza;
- chakudya chamadzulo choyamba - kabichi wophatikizidwa ndi mpunga wamafuta, lilime la ng'ombe yophika, tiyi wakuda;
- chakudya chachiwiri ndi kapu ya yogati yopanda mafuta.
Lachisanu:
- kadzutsa woyamba - curd soufflé, khofi ndi zonona;
- kadzutsa wachiwiri - oatmeal ndi zipatso zouma, tiyi wakuda;
- nkhomaliro - msuzi wa masamba, ng'ombe yophika, mapira, tiyi wobiriwira ndi gawo la chokoleti chakuda;
- chakudya chamadzulo masana - odzola pa oatmeal, kagawo ka mkate wa rye;
- chakudya choyamba - biringanya chodzaza ndi nkhuku yokazinga, khofi wakuda ndi kirimu;
- chakudya chachiwiri ndi kapu ya kefir.
Loweruka:
- kadzutsa koyamba - magalamu 200 a zipatso zilizonse, tiyi wokhala ndi chidutswa cha chokoleti chakuda;
- kadzutsa wachiwiri - barele wokhala ndi bowa, tiyi, tofu;
- nkhomaliro - msuzi wa buckwheat, masamba a nyama mu phwetekere, saladi yamasamba, chidutswa cha mkate wa rye;
- chakudya chamasana - tchizi chimbudzi ndi zipatso zouma;
- chakudya chamadzulo choyamba - chakudya chamasamba, patties ya chiwindi, khofi ndi zonona;
- chakudya chachiwiri ndi kapu ya yogati yopanda mafuta.
Lamlungu:
- kadzutsa woyamba - masamba a saladi, kagawo ka mkate wa rye, khofi ndi kirimu;
- kadzutsa wachiwiri - omelet ndi masamba, tiyi, komanso marmalade wopanda shuga;
- nkhomaliro - msuzi wamasamba, makeke a nsomba, phala ya pea, saladi yamasamba, tiyi;
- tiyi wamadzulo - 200 magalamu a zipatso zilizonse;
- chakudya chamadzulo choyamba - kabichi wodyetsedwa ndi mpunga, pollock yofinya, khofi ndi kirimu;
- chakudya chachiwiri ndi tchizi chokoleti chokoleti chosagawidwa ndi yoghurt.
Zakudya zotere zopanda shuga ndi zakudya zomwe zimakhala ndi zovuta zamafuta zimapangitsa kuti muchepetse kuthamanga, osabweza ma kilogalamu omwe atayika.
Vidiyo yomwe yatchulidwa munkhaniyi ili ndi maphikidwe okoma opanda shuga.
