Zakudya zopatsa mphamvu ndi njira yabwino yopulumutsira mapaundi ochepa owonjezera, koma musafe ndi njala. Koyamba, sizovuta kuyika m'mutu mwanu momwe mungathetsere kunenepa kwambiri mwa kudya zakudya zokhala ndi zakudya zamagulu.
Koma izi ndi zowona. M'masiku ochepa, amatha kuchoka pa 3 mpaka 6 kilogalamu yamafuta owonjezera.
Mfundo zoyambirira za zakudya
Zakudya zopatsa mphamvu zamafuta m'thupi zimatengera kuphatikizidwa kwa mndandanda wazakudyazo zomwe zili ndi zakudya zamagulu ambiri ndipo nthawi yomweyo zimakhudza njira zingapo za metabolic mthupi. Chifukwa chiyani ali abwino kudya?
- Zakudya zomanga thupi zimaphwanyidwa ndipo zimakola thupi mosavuta.
- Zinthu izi ndizodzazidwa ndi mphamvu - ndikamadya palibe amene amadwala kutopa, kuperewera ndi chidwi.
- Zakudya zamagulu owonjezera zamafuta zimachepetsa popanda kuphulika kwa mitsempha ndi kukhumudwa, popeza maswiti amathandizira kupanga mahomoni achisangalalo komanso amateteza kupsinjika.
- Zakudya zomanga thupi zimathandizira kufulumizitsa kagayidwe.
Nutritionists amati ngakhale pakudya zovuta kwambiri, mwachitsanzo, ndi matenda ashuga, kusiyanitsidwa kwathunthu ndi mndandanda wazinthu zomwe zili ndi chakudya chamafuta sikuvomerezeka. Ndikusowa shuga, munthu amatopa msanga, magwiridwe ake amachepa, amataya chidwi chake. Mutu ndi migraines nthawi zambiri zimawonedwa.
Ndizosangalatsa kulingalira motere pamalingaliro amomwe zakudya zotsika kwambiri zamatenda a shuga zimayerekezera, ndikufanizira zomwe zimachitika.
Koma chinthu chofunikira kwambiri: nthawi zambiri ndimakudya, si mafuta omwe amawotchedwa, koma minofu minofu. Ma Carbohydrate, komabe, amathandizira pakuwonongeka kwa mafuta ndi kumanga kwa minofu - bola mndandanda ungapangidwe bwino.
Zakudya zopatsa mphamvu zamafuta chifukwa cha kuchepa thupi zimagwiritsidwa ntchito pogwiritsa ntchito zovuta komanso zosavuta zamafuta. Mndandanda wazinthu zololedwa zimaphatikizapo zokhazo zomwe zimakhala ndi michere yopukusa mosavuta. Chifukwa chakudyachi ndichabwino kwa anthu odwala matenda ashuga, omwe kuwongolera kunenepa nthawi zambiri ndikofunikira.
Chifukwa chake, mndandanda wamapulogalamu amtunduwu wonenepa ungaphatikizeponso:
- Masamba - kaloti, udzu winawake, katsitsumzukwa, kabichi, kuphatikizapo broccoli ndi kolifulawa, sipinachi;
- Ma Leamu - mphodza, nyemba, nandolo;
- Maphala - mpunga, buluwheat, oatmeal;
- Zipatso - nthochi, ma apricots, malalanje, maango, maapulo, mphesa;
- Mkaka ndi lactic acid.
Ndiye kuti, pafupifupi zinthu zonse zomwe ngakhale zopanda chakudya ziyenera kukhala pamenyu ya odwala matenda ashuga. Mchere, shuga, mowa, zinthu zophika, maswiti ndi mbatata siziphatikizidwa pamndandanda.
Monga zina zilizonse, chakudya ichi chofuna kuchepetsa thupi chimakhala chothandiza kwambiri ngati simukugwiritsa ntchito zakudya zovomerezeka, koma muzichita malinga ndi dongosolo linalake.
- Muyenera kudya zosachepera 6 pa tsiku - izi ndizokwanira kuti magazi azikhala ndi shuga, kupewa matenda osagwirizana ndi chakudya komanso kuchuluka kwa mafuta.
- A kudya chakudya sayenera upambana 100 g kulemera, chakumwa chakumwa voliyumu - 150 ml.
- Makinawa amapereka chakudya chomaliza pasanafike 1900.
- Madzi okwanira ayenera kumamwetsa, koma tiyi wopanda mchere wokha ndi mchere wopanda mchere womwe umaloledwa.
Mndandanda wazogulitsa ukhoza kusinthidwa kokha ndi dokotala chifukwa cha mkhalidwe wapadera wa wodwala. Nthawi zambiri, menyu wazinthu zotere amalekeredwa bwino, omwe amachepetsa thupi amamva bwino ndipo amatha kuwona kuchuluka kwa mphamvu, kukumbukira bwino ntchito ndi ubongo.
Pamene chakudya menyu ndi contraindicated
Ngakhale kuti kuchepa kwa thupi kumachitika mwachilengedwe, chifukwa chakuyeretsa kofatsa kwa thupi kuchokera ku poizoni komanso kuthamanga kwa metabolism, pali zotsutsana ndi chakudya chamagulu.
Osapita kwa iwo odwala matenda am'mimba ndi matumbo. Ndi miyala mu chikhodzodzo ndi impso, zakudya zotere ziyeneranso kupewa.
Menyu Yopatsa Zakudya Zam'madzi
Zakudya za carbohydrate zokhazikika zimatha milungu iwiri. Mndandanda wamasabata oyambira ndi achiwiri ndi osiyanasiyana, popeza masiku asanu ndi awiri oyamba ali ndi chidwi chofuna kuchepetsa thupi, ndipo masiku asanu ndi awiri - kuphatikiza zotsatirazo. Kutengera izi, mndandanda wazinthu zam'mawa, masana ndi chakudya chamadzulo masiku 14 zidasankhidwa.
Zosankha zam'mlungu woyamba:
Chakudya cham'mawa - gawo la oatmeal pamadzi
Chakudya cham'mawa chachiwiri - kapu ya kefir wopanda mafuta kapena yogati
Chakudya chamasana - tchizi chamafuta ochepa ndi nthochi ndi saladi ya lalanje
Zakudya zazing'ono - oatmeal phala ndi chinanazi ndi apulo
Chakudya chamadzulo - saladi wa kaloti owiritsa ndi broccoli kapena kolifulawa ndi mafuta
Musanagone - kapu ya kefir kapena yogati
Mndandanda Wogulitsa 2 Sabata
Chakudya cham'mawa - gawo la phala la buckwheat pamadzi ndi kapu ya kefir
Chakudya chamasana - maapulo awiri kapena malalanje awiri
Chakudya chamadzulo - kabichi saladi ndi apulo, magawo awiri a mkate wa ufa wa rye ndi chinangwa
Zakudya zazing'ono - gawo la nkhuku yophika ndi masamba saladi
Chakudya chamadzulo - pilaf mpunga wamasamba wokhala ndi bowa ndi mafuta a masamba
Musanagone - mkaka ndi nthochi
Chofunikira: makulidwe azakudya azikhala osaposa maola atatu, koma osachepera awiri. Izi zimathandizira pakuwonongeka kwamafuta, ndipo nthawi yomweyo, kukhuta kwa thupi ndi michere yonse yofunikira.
Simungasinthe zina mwazakudya zilizonse, mwachitsanzo, idyani tchizi chodzaza ndi zipatso zam'mawa, komanso oatmeal pakudya kwamadzulo.
Chakudya Chochepera
Ndi matenda ashuga, anthu nthawi zambiri amakhala onenepa kwambiri ndipo amakonda kuchepa thupi. Koma palinso vuto lina - mukafunikira kuti muchepetse thupi. Chifukwa cha kusokonekera kwa kagayidwe kachakudya ndi matenda ena, wodwalayo sangathe kuchira, ngakhale atadya nseru.
Pankhaniyi, zidzakhala zosangalatsa kuphunzira momwe mungalemere ndi kapamba, chifukwa anthu odwala matenda ashuga nthawi zambiri amakhala ndi zovuta ndi kapamba.
Vuto ndilakuti amadya zakudya zolakwika m'njira yolakwika. Zili ngati zoterezi kuti pakhale chakudya chapadera chopatsa mphamvu chomanga minofu. Nthawi zambiri, othamanga amagwiritsanso ntchito.
Zakudya zam'madzi, zomwe zimadalira chakudya ichi, ziyenera kumwedwa motere:
- Mafuta - 15%;
- Mapuloteni - 30%;
- Zakudya zamafuta - 55%.
Malamulo oyambira azakudya samasinthidwa: zakudya zophatikiza zosachepera 6 patsiku, komanso nthawi yayitali pakati pa chakudya osachepera maola 2, kumwa zamadzi zambiri, muyenera kudya zakudya zamagulu musanadye nkhomaliro, ndi mapuloteni pambuyo pa chakudya chamasana.
Umu ndi momwe mndandanda wopangidwira umayang'ana kwa iwo omwe angafune kulemera ndi chakudya chamafuta:
- Chakudya cham'mawa - kutumiza kwa oat kapena phala la buckwheat ndi mazira awiri a nkhuku yophika
- Chakudya cham'mawa - kapu yamkaka yophika makeke
- Chakudya chamadzulo - phala la buckwheat ndi bowa ndi msuzi wa karoti
- Zakudya zazing'ono - nthochi ndi yogati
- Chakudya chamadzulo - masamba obiriwira komanso masamba ophika
- Musanagone - nsomba yophika ndi masamba osamba kapena saladi wa zipatso ndi tchizi tchizi
Pulogalamu Yopatsa Thanzi ya Amayi kwa Amayi Oyembekezera
Munthawi imeneyi, thupi la mzimayi limakumana ndi chofunikira cha michere - mwana wosabadwayo amatenga zabwino zonse komanso wathanzi. Popewa kuchepa kwa mavitamini ndi zovuta zina za metabolic, zakudya zamagulu am'thupi nthawi zina zimalembedwa nthawi yapakati.
Maperesenti akuyenera kukhala awa: chakudya - 60%, mapuloteni - 20%, mafuta - 20%.
Zakudya zikuwoneka motere:
- Chakudya cham'mawa - gawo la phala lililonse mkaka, dzira limodzi, kapu ya ryazhenka ndi sangweji ya mkate wa rye wokhala ndi tchizi cholimba
- Chakudya cham'mawa chachiwiri - zipatso zilizonse
- Chakudya chamadzulo - nyama zowonda za nyama yophika ndi kabichi wowotchera mu kirimu wowawasa, msuzi wa karoti
- Zosakhazikika - ochepa zipatso ndi kefir
- Chakudya chamadzulo - tchizi chanyumba chokhala ndi zipatso ndi saladi wa mabulosi kapena nsomba zowotchera ndi apulosi compote.
Palinso mapulogalamu ena apadera omwe amakonzedwera anthu omwe ali ndi ectomorphic mtundu wamtundu komanso kwa iwo omwe nthawi zambiri amakhala ndi vuto la kusowa chidwi komanso kukhumudwa.
Zakudya zopangidwa ndi zakudya monga khofi (kofi, chokoleti, cocoa), mafuta a pasitala ndi ophika buuzi, chifukwa chake njira iyi yazakudya sizilimbikitsidwa kwa odwala omwe ali ndi shuga osakhazikika m'magazi. Zakudya zopatsa mphamvu zamagulu angapo zimatha kuchitidwa bwino kawiri pachaka.
