Zakudya zopatsa chidwi komanso zotsika mtengo zama carb: tebulo la zakudya zoletsedwa komanso zoletsedwa

Kunenepa kwambiri ndi vuto lofunikira lomwe limayambitsa zovuta zambiri. Pofuna kuchepetsa thupi, anthu ena amachepetsa kudya zamafuta.

Koma kutchulidwa kokwanira komanso kofulumira kumapereka kutsika kwa shuga mu zakudya. Zakudya zama carb otsika zidafotokozedwa ndi Robert Atkins chakumapeto kwa 70s.

Zakudya zoterezi zikufunika kwambiri masiku ano. Pali tebulo lazinthu zomwe zili ndi zakudya zama carb otsika, zomwe zimathandiza munthu amene akufuna kuchotsera mapaundi owonjezera kuti apange bwino mndandanda wake wa tsiku ndi tsiku.

Werengani zambiri za zomwe mungadye ndi zakudya zamafuta ochepa, komanso zomwe simungathe, kuti muchepetse kulemera kwakanthawi ndikusunganso kunenepa bwino, nkhaniyo ikufotokozerani.

Kodi chakudya chimagwira bwanji?

Zowona kuti machitidwe amagetsi a Robert Atkins amagwira ntchito zimatsimikiziridwa mwasayansi.

Chakudya chopatsa mphamvu chamafuta amathandizira anthu kuchepa thupi katatu mofulumira komanso kuposa zakudya zamafuta ochepa.

Potere, mafuta amthupi amayatsidwa makamaka pamimba.

Zakudya za Robert Atkins zimatha kutchedwa chakudya choyenera. Mfundo za machitidwe ake ndiosavuta. Zakudya zomanga thupi zopangidwa ndi mamolekyulu a shuga. Amalowa m'thupi ndi chakudya.

Gawo limodzi la glucose limalowa m'magazi ndikupatsa munthu mphamvu yofunikira, ndipo gawo linalo limadziunjikira mwa madongosolo amafuta. Ndi kuchepa kwa chinthu ichi, ketosis imachitika, pomwe mafuta omwe amakhalapo amayamba kumenyedwa kuti atulutsenso mphamvu zake.

Kuchepetsa thupi kumachitika chifukwa cha:

• kuchotsa madzi ochulukirapo m'thupi. M'masabata awiri oyamba kudya, kuwonda kwambiri kumachitika. Madokotala amafotokoza izi motere: ndi kuchepa kwa insulin m'magazi, impso zimayamba kuchotsa sodium yambiri, zomwe zimapangitsa kuti madzi asungidwe. Zomwe zili ndi glycogen, zomwe zimamanga madzi m'chiwindi ndi minofu, zimachezedwanso;
• kutsika kwa insulin. Chimodzi mwazinthu zomwe zimagwira ntchito iyi ndi kupanga ndikusunga maselo amafuta. Chifukwa chake, ndi kuchepa kwake, kuchepa thupi kumawonedwa;
• kusowa kwa chakudya. Chakudya chimadziwika ndi kudya mapuloteni ambiri, omwe amathandiza kuchepetsa chidwi komanso kuthamangitsa njira za metabolic. Mapuloteni amawonjezera minofu yambiri, chifukwa chomwe thupi la munthu limayamba kuwotcha zopatsa mphamvu zambiri patsiku. Mumafunanso kudya zochepa chifukwa chazakudya zambiri. Pali lingaliro kuti kuchepa kwa chilumikizano kumalumikizidwa ndi kuyamwa kwa mahomoni a leptin.

Kuphatikiza polimbana ndi kunenepa, zakudya zimathandizanso kukonza thanzi, zimachepetsa kwambiri mwayi wokhala ndi mtima ndi matenda a shuga. Chifukwa chake, anthu omwe ali ndi mavuto olemera komanso omwe amakonda kudwala matenda a endocrine amalimbikitsidwa kuti asamachotse zakudya zamatumbo ambiri pakudya kwawo.

Kuchulukitsa kwa chakudya

Ndizosatheka kuchotsa shuga kwathunthu ku chakudya. Inde, pokhapokha pazakudya za mapuloteni, luntha komanso kuchita masewera olimbitsa thupi ndizosatheka. Patsiku lachiwiri la chakudyachi, kugona, kufooka ndi kusowa chidwi kumawonekera.

Pazakudya zamafuta ochepa, izi sizichitika. Menyu imakupatsani mwayi wokhala ndi thanzi labwino komanso nthawi yomweyo musataye mapaundi owonjezera.

Mukamasankha kudya zakudya, muyenera kudziwa kuchuluka kwa chakudya chochuluka: magalamu 100-150 ayenera kuwonongedwa patsiku (magalamu a 3-5 ayenera kugwera pa kilogalamu imodzi ya kulemera kwa thupi). Komanso, ulusi uyenera kukhala 30-40, ndi wowuma, shuga - 110-120 magalamu.

Ndikofunika kuti kutsika kwa misempha kumachitika pang'onopang'ono. Choyamba muyenera kubwereza zakudya zanu zamasiku onse, muzindikire zomwe zili mmenemo. Chotsatira, muyenera kupanga mndandanda wamasiku asanu ndi awiri, pomwe muchepetsa chakudya tsiku lililonse kufikira mulingo woyenera.

Nsomba, nsomba zam'nyanja, nyama

Njira yazakudya za Robert Atkins idzakopa chidwi chawo kwa iwo omwe amakonda nsomba ndi nsomba zam'nyanja. Ndikulimbikitsidwa kudya nsomba zam'nyanja. Popeza mtsinjewo umakhala zinthu zina zambiri zopanda mphamvu.

Ndikofunika kuphatikiza trout, flounder, mackerel, nsomba, nsomba mu zakudya zamafuta ochepa. Zakudya zotere zimakhutitsa thupi ndi mapuloteni opepuka ndi mafuta achilengedwe a polyunsaturated.

Utawaleza

Koma kuwonjezera zakudya zam'madzi ku menyu, muyenera kusamala. Popeza chakudya chochuluka chotere mwa anthu ena chimatha kuyambitsa thupi lawo siligwirizana. Kuchokera ku nyama, tikulimbikitsidwa kuti muphatikize nkhuku, abakha, tsekwe, nkhuku yazakudya. Zakudya zopangidwa kale ndi nsomba ndi nsomba (soseji, soseji, zakudya zamzitini, ham) sizivomerezeka.

Nthawi zambiri, zakudya zotere zimakhala ndi shuga ambiri. Chifukwa chake, posankha kugula chakudya chotere, muyenera kuphunzira mosamala zambiri zomwe zalembedwapo. Kupanga mndandanda molondola, ndikofunikira kudziwa kuchuluka kwa chakudya chamagulu omwe ali ndi mitundu ya nsomba ndi nyama.

Gome ili pansipa likuwonetsa zomwe mungadye pazakudya zama carb ochepa, zomwe zimawonetsa kuchuluka kwa chakudya pamagalamu 100 a mankhwala:

Zinthu zomwe zili pamwambapa zamakudya ochepera carb ndizabwino kwambiri kuti ziziphatikizidwa muzakudya zanu za tsiku ndi tsiku kwa anthu omwe akufuna kuthana ndi mapaundi owonjezera.

Zamasamba

Kuphatikiza pa nyama ndi nsomba, masamba ayenera kukhala pamndandanda. Anthu ena amaganiza kuti sungadye zakudya zotere pa zakudya zomwe Robert Atkins adapereka. Koma izi ndi zoyipa: ambiri zipatso ndi ndiwo zamasamba zimathandizanso kuti achepetse thupi. Chachikulu ndikusankha zakudya zomwe zimakhala ndi fiber yambiri.

Zakudya zotsika kwambiri za carb zomwe zili ndi mndandanda:

• nkhaka
• mpiru;
• kabichi;
• bowa;
• magalu;
• udzu winawake;
• radishi.

Gome ili pansipa likuwonetsa kuchuluka kwa chakudya chamafuta mumasamba ena:

Zipatso ndi zipatso

Zipatso ndi zipatso zina zimaloledwa kugwiritsidwa ntchito pa chakudya cha Robert Atkins. Mananasi, ma plamu, papaya, ma apricots ndizothandiza kwambiri. Zakudya izi zimapangitsa kuti mafuta ayake. Mutha kusinthanso zakudya zanu ndi masamba a shuga opanda shuga.

Kuphatikiza papaya muzakudya zanu ndizothandiza

Musavulaze mphesa, malalanje, maapulo ndi mandimu. Zipatso izi zimalemeretsa thupi ndi mavitamini ndi fiber. M'miyeso yaying'ono amaloledwa kudya mapeyala, ma tangerine ndi mphesa. Zinthu zopindulitsa zomwe zimapezeka mu zipatso ndi zipatso zimathandizira kulimbitsa thupi pakudya.

Gome ili pansipa likuwonetsa zomwe zili ndi zipatso ndi zipatso zina:

Popeza mumapezeka zakudya zopatsa thanzi, mutha kusankha zipatso ndi zipatso zomwe zingakuthandizeni kuchepetsa thupi.

Zoti asadye?

Muyenera kudziwa kuti muchepetse kulemera msanga komanso kuti musakhale ndi mapaundi owonjezereka mtsogolo (omwe zakudya zotsika kwambiri za carb zathandizira kuti zisathere), mndandanda wazakudya zomwe ndibwino kuzichotsa pakudya kwatsiku ndi tsiku.

Zakudya zoletsedwa zamagulu ochepa a carb:

• buledi, masikono. Mutha kulowetsa m'malo mwa maeseli kapena masikono apadera a buledi kuti muchepetse kunenepa;
• Pasitala
• Chocolate
• wokondedwa;
• maswiti;
• mbatata
• soseji;
• zipatso zokoma;
• semolina, tirigu ndi mpunga. Buckwheat kokha ndi oatmeal sizingavulaze;
• kirimu wowawasa. Koma tchizi, kefir, kanyumba tchizi ndi mkaka amaloledwa kudya;
• zakumwa zotsekemera (timadziti totsekedwa, koloko, tiyi).

Zakudya zama carb zochepa ndi mpunga zingakhale zogwirizana. Mukayanika, amaloledwa kudya mpunga wopanda bulawuni ndi wofiyira pang'ono.

Kanema wothandiza

Zakudya zama carb zotsika zimalimbikitsidwa ngakhale kwa odwala matenda ashuga. Kodi ndingadye chiyani ndipo nditha kuphika zakudya zamtundu wanji? Mayankho mu kanema:

Chifukwa chake, kwa iwo omwe akufuna kuchotsa mapaundi owonjezera, tebulo lazinthu zomwe zili ndi zakudya zama carb ochepa ndizothandiza. Mukakhala kuti muphatikize zakudya pogwiritsa ntchito gome ili, mutha kuchepetsa kuchepa thupi komanso kulimbitsa thupi.

Zakudya zoyenera zimathandizira njira zama metabolic, zimachepetsa kuchuluka kwa insulin, testosterone, imachotsa madzi ochulukirapo. Nthawi yomweyo, ndizothandiza ndipo zimakupatsani mwayi wokhutitsa thupi pogwiritsa ntchito zinthu zazing'ono komanso zazikulu.