Wadwala aliyense azinena kuti chifukwa chachikulu chopezera mapaundi owonjezera ndikuwonjezera mafuta m'zakudya za tsiku ndi tsiku.
Makamaka awa akuphatikiza zakudya zomwe zimatchedwa "kusala" chakudya: makeke, chokoleti, caramel, maswiti aliwonse, komanso mitundu ina ya zipatso, mwachitsanzo, nthochi ndi mphesa.
Zakudya zamafuta othamanga, mosiyana ndi zazing'ono, zimasinthidwa nthawi yomweyo kukhala shuga. Ngati sizidadyedwa munthawi yochepa, ndiye kuti zimayamba kuyikidwa m'mafuta. Zotsatira za njirayi ndizonenepa kwambiri.
Komabe, sizingatheke kupatula kwathunthu zinthuzi m'thupi, chifukwa popanda iwo sizingatheke kugwira ntchito mwachizolowezi. Monga momwe mumadziwira, ndi ma carbohydrate omwe amachititsa njira zofunika kwambiri.
Pachifukwa ichi, ndimapangidwe ovomerezeka a calcium omwe sayenera kuyamwa mwachangu kwambiri kotero kuti amapezeka m'zakudya za munthu aliyense wathanzi, ndipo thupi limatha kuwasintha pakapita nthawi ndikugwiritsa ntchito mphamvu zomwe zalandira. Nkhaniyi ili ndi chakudya chokwanira chama carb: mndandanda wamlungu uliwonse wowonda kwambiri.
Chinsinsi cha chakudya chamafuta ochepa
Kuyambira pano, zakudya zomwe siziphatikiza zakumwa zosagwiritsidwa ntchito masiku ano zimawonedwa ngati chakudya choyenera, chomwe chimachokera pazinthu zomwe zimakhala ndi mapuloteni ambiri.
Mwanjira imeneyi, chakudya chamafuta owopsa sapezeka konse. Ndi chifukwa cha izi kuti thupi la munthu limayamba kugwiritsa ntchito mafuta ake omwe amapezeka kuti lipeze mphamvu zoyenera.
Mapuloteni ayenera kufalikira
Chifukwa chake, thupi limatha kutenga mphamvu kuchokera ku chakudya kapena mafuta, omwe amasungidwa makamaka mthupi ngati munthu ayamba kufa ndi njala. Cholinga chachikulu cha zakudya zoyenera ndi zotsatirazi - kusowa kwa njala.
Kuti muchepetse kunenepa, ndikokwanira kuti muchepetse zakudya zamafuta, ndikuzisintha ndi mapuloteni. Omalizirawo, nawonso, amadziwika chifukwa cha zakudya komanso zopindulitsa.
Kuphatikiza apo, nyama imodzi yodutsa kapena yodula imapatsa thupi kumva kuti ikukhuta ndikuwadzaza mavitamini, michere, ma amino acid, komanso ma macro komanso micronutrients ambiri.
Koma makeke ndi maswiti sangapereke kalikonse koma zopatsa mphamvu ndi mafuta. Zotsatira zake, chakudya chamafuta omwe amapezeka kuchokera kwa iwo amayamba kuyikidwa mbali.
Zakudya zamafuta ochepa zimavomerezedwa ndi akatswiri ndipo zimawerengedwa ngati zovulaza komanso zothandiza kwambiri pakuchepetsa thupi. Amalimbikitsidwanso matenda a shuga, popeza kuchuluka kwa zinthu izi m'madokotala kuli kwambiri. Ndipo kudya zakudya zosafunikira kumangowonjezera mavutowa.
Zololedwa ndi Zoletsedwa
Monga lamulo, chakudyacho chizikhala ndi zakudya za mapuloteni zokha komanso kuwonjezera pang'ono kwa chakudya.
Ndi zakudya zama carb otsika, zakudya zotsalazo zimaloledwa:
- nyama yamtundu uliwonse (nkhumba, ng'ombe, mwanawankhosa, nkhuku, nkhuku, tsekwe, bakha, kalulu);
- offal (chiwindi, impso, mtima, mapapu, ubongo);
- bowa;
- zopangidwa mkaka (mkaka, tchizi, kefir, kirimu wowawasa, yogati);
- mazira (nkhuku, zinziri);
- mtedza (walnuts, nkhalango, ma cashews, mtedza);
- masamba (kupatula mandimu, katsitsumzukwa, nyemba, chimanga, nandolo, mbatata, mapeyala, maolivi);
- zipatso (zosaposa zidutswa ziwiri patsiku: chilichonse kupatula nthochi ndi mphesa);
- nsomba zamafuta ochepa komanso zakudya zina zam'nyanja;
- chimanga (mpunga wamafuta, burwheat).
Zotsatirazi zitha kuonedwa ngati zakudya zoletsedwa:
- mbale zam'mbali zomwe zimakhala ndi wowuma (mpunga, spaghetti, mbatata);
- buledi aliyense;
- mitundu yosiyanasiyana ya zamapichesi, kuphatikiza makeke, makeke, makeke, ma muffins, pizza, burger;
- maswiti (maswiti, chokoleti);
- nyama zosuta (soseji, nsomba);
- mafuta msuzi (mayonesi, ketchup);
- shuga (kuyambira pano tiyi ndi khofi zidzaledzera osakonza);
- monga tanena kale, nthochi ndi mphesa ziyenera kusiyidwa kwathunthu ndi zipatso, popeza zimakhala ndi kuchuluka kwa fructose, womwe ndi shuga wachilengedwe;
- zakumwa zotsekemera kuchokera ku supermarket, zakumwa zoziziritsa kukhosi ndi makompyuta;
- zakumwa zoledzeretsa.
Gawo Lotsika Lophatikiza Zakudya Zamabati
Kutsatira mosamalitsa chakudyachi, muyenera kugwiritsa ntchito gome linalake lomwe mumagulitsa chilichonse (100 g) manambala omwe awonetsedwa mu y. e.
Chimodzi mwazomwe zimachitika ndi 1 g yamafuta. Kuwerengera kuchuluka kwa chakudya chambiri chomwe chimaloledwa patsiku ndikosavuta (kuti muchepetse kulemera simuyenera kupitirira 39 cu patsiku).
Ngakhale kuti zina mwazinthu zosafunidwa zimakhala ndi y yochepa kwambiri y. e., pakudya saloledwa kudya. Malemu akamafika pamlingo womwe angafune, amatha kuphatikizidwa pang'onopang'ono muzakudya zanu.
Mndandanda wazogulitsa ndi magawo azomwe amachita ndi awa:
- nyama, nkhuku, chiwindi cha ng'ombe - 0;
- chiwindi cha nkhuku - 1.5;
- mazira aliwonse (chidutswa) - 0,6;
- soseji ndi soseji - 3;
- soseji zamkaka ndi soseji - 1.5;
- nsomba zosuta ndi zophika - 0;
- shrimp, red ndi wakuda caviar - 0;
- squid - 5;
- champignons - 0,2;
- bowa wouma - 7.5;
- tchizi chamafuta ochepa - 1.8;
- mafuta kanyumba tchizi - 2.9;
- yogurt yopanda shuga - 3.4;
- yogurt wokoma - 8.7;
- kefir, ryazhenka - 3,1;
- mkaka - 4,8;
- kirimu wowawasa - 4;
- kirimu - 4;
- batala - 1.1;
- margarine - 2;
- ayisikilimu - 22;
- chokoleti chakuda - 50;
- ma cookie - 75;
- halva - 55;
- uchi - 75;
- shuga - 98;
- nyemba - 46;
- oatmeal, nandolo zouma - 50;
- Buckwheat - 65;
- mapira, barele wa ngale, mafuta a barele - 66;
- mpunga - 71;
- pasitala - 69;
- mkate wa rye - 34.
Zosankha sabata
Monga mukudziwa, chakudya chamafuta ochepa sichithamanga. Zimatenga nthawi kuti muchepetse kunenepa. Akatswiri amalimbikitsa kukhala pachakudya chotere kwa mwezi umodzi. Pakumatha masiku makumi atatu mutha kuwona zotsatira zoyambirira za kuchepa thupi.
Tsiku Loyamba - Lolemba:
- kadzutsa: 200 g yotsika mafuta a curd, apulo, tiyi wa zitsamba popanda kuyatsa;
- nkhomaliro: 200 g nsomba;
- chakudya chamadzulo: apulo;
- chakudya chamadzulo: gawo laling'ono la phala la buckwheat lopanda batala ndi nkhuku kapena ng'ombe.
Tsiku Lachiwiri - Lachiwiri:
- chakudya cham'mawa: omelet, ma tangerine awiri, khofi;
- nkhomaliro: 250 g ya nyama yophika ndi saladi wa masamba ndi zitsamba;
- tiyi wamadzulo: apulo wamalalanje kapena wopanda mafuta, yogati yachilengedwe;
- chakudya chamadzulo: msuzi wa bowa.
Tsiku Lachitatu - Lachitatu:
- chakudya cham'mawa: 150 g ya tchizi, apulo, tiyi;
- nkhomaliro: msuzi wopanda nkhuku wopanda mafuta;
- chakudya chamadzulo: yogurt ya kalori wotsika;
- chakudya chamadzulo: kabichi ndi nyama.
Tsiku Lachinayi - Lachinayi:
- chakudya cham'mawa: phala la buckwheat;
- nkhomaliro: 250 g ya ng'ombe kapena mbalame iliyonse yokhala ndi masamba;
- chakudya chamadzulo: lalanje;
- chakudya chamadzulo: mpunga ndi nsomba.
Tsiku Lachisanu - Lachisanu:
- chakudya cham'mawa: 100 g ya tchizi, mazira awiri owiritsa, khofi kapena tiyi;
- nkhomaliro: 200 g ya ng'ombe kapena nkhumba ndi saladi wa masamba;
- chakudya chamadzulo: kefir;
- chakudya chamadzulo: kudya masamba ndi nkhuku.
Tsiku Lachitatu - Loweruka:
- chakudya cham'mawa: 250 g ya kanyumba tchizi, tiyi;
- nkhomaliro: msuzi wa nyama;
- chakudya chamadzulo: chipatso
- chakudya chamadzulo: 150 g nsomba zophika ndi mpunga.
Tsiku Lachisanu ndi chiwiri - Lamlungu:
- chakudya cham'mawa: buckwheat kapena oatmeal;
- nkhomaliro: msuzi wa champignon;
- chakudya chamadzulo: 1 chikho yogati ndi lalanje;
- chakudya chamadzulo: 200 g ya nkhumba yophika ndi masamba saladi.
Maphikidwe
Nkhaniyi imapereka maphikidwe a abambo ndi amayi kuti achepetse thupi, omwe mulibe michere.
Saladi Yamasamba a Kuku
Kuti mukonzekere, konzani izi:
- 500 g ya chifuwa cha nkhuku;
- 1 phwetekere;
- 3 nkhaka;
- Anyezi wofiirira 1;
- katsabola;
- parsley;
- mbewa;
- mafuta a azitona;
- mandimu;
- tsabola wakuda;
- mchere;
- mafuta a mpendadzuwa;
- letesi.
Choyamba muyenera kudula bere la nkhuku ndikuyimenya mbali zonse ziwiri. Mchere ndi tsabola kuti mulawe. Wotani mafuta mu poto ndi kuwaza nyama.
Kenako, kuwaza tomato, anyezi ndi nkhaka. Finyani anyezi ndi mandimu. Amenya amadyera ndi mafuta a azitona mu blender. Zonunkhira zonse zopangidwa zakonzeka ziyenera kusakanizidwa ndi mbale ya saladi. Ngati mungakonde, saladiyo ikhoza kuyikidwa masamba a letesi.
Mabere a nkhuku a Jerky
Zosakaniza
- 500 g ya mawere a nkhuku;
- 3 tbsp. supuni zamchere;
- Supuni 1 ya thyme;
- Supuni 1 ya rosemary;
- tsabola wakuda pansi;
- 100 ml ya burande.
Sakanizani zonunkhira zonse pamodzi ndikusaka nyama yankhuku.
Ikani mu kapu yamagalasi, kuphimba ndi filimu yokakamira ndikuyika mufiriji kwa masiku awiri. Sinthanitsani filimuyi kawiri pa tsiku.
Pambuyo pa nthawi yoikidwayo, muyenera kuyitulutsa mufiriji, kutsuka zonunkhira zonse ndikusiya madzi ozizira kwa mphindi makumi awiri. Kenako tuluka m'madzi ndikuwuma ndi ma napkins.
Tsopano bere lililonse lizikulunga thaulo lansalu ndikusiyidwa kuti liume kwa masiku atatu. Mukadutsa nthawi yino, mutha kusangalala ndi kukoma ndi kununkhira kwake kwapadera.
Kanema wothandiza
Maphikidwe otsika-kanema mu kanemayo:
Kungoyang'ana koyamba, zikuwoneka kuti kuchepetsa thupi pazakudya zochepa za carb ndikotopetsa komanso kopatsa mphamvu. Koma kwenikweni, chilichonse ndi chosiyana: pali zakudya zambiri zama calorie zotsika zomwe siziri zoyipa kuposa zakudya zamafuta kapena zotsekemera. Kuphatikiza apo, zakudya zotere zimakhala ndi bonasi yake - kutaya kwakanthawi kwakanthawi kolemera. Chofunika koposa, kutsatira malingaliro a akatswiri ndikusankha zakudya zamagulu azakudya zanu.
