Zakudya zamadzimadzi ochepa (okhala ndi menyu)
Zamkati
- Zipatso ndi ndiwo zamasamba zochepa
- Zakudya zokhala ndi zomanga thupi zambiri komanso zopanda chakudya
- Zakudya zonenepetsa komanso zopanda chakudya
- Menyu yotsika kwambiri
Zakudya zazikulu zopatsa chakudya ndizapuloteni monga nkhuku ndi mazira, ndi mafuta ngati batala ndi maolivi. Kuphatikiza pa zakudya izi palinso zipatso ndi ndiwo zamasamba zomwe zili ndi chakudya chochepa komanso zomwe nthawi zambiri zimagwiritsidwa ntchito pazakudya kuti muchepetse kunenepa, monga strawberries, mabulosi akuda, dzungu ndi biringanya.
Carbohydrate ndi macronutrient omwe amapezeka mu zakudya zingapo mwachilengedwe, komabe amathanso kuwonjezeredwa muzakudya zina zotukuka komanso zoyengedwa, ndipo zikagwiritsidwa ntchito mopitilira muyeso zimatha kunenepa.
Komabe, ndikofunikira kudziwa mtundu wama carbohydrate omwe mungasankhe komanso kuchuluka kwa zakudya zomwe mungadye, chifukwa michere iyi ndiyofunika kupereka mphamvu ku thupi ndipo kusapezeka kwake kumatha kukhala kokhudzana ndi kupweteka kwa mutu, kusasangalala, kuvutikira kusinkhasinkha komanso kununkha koipa.
Zipatso ndi ndiwo zamasamba zochepa
Zipatso ndi ndiwo zamasamba zochepa ndi:
- Zukini, chard, watercress, letesi, katsitsumzukwa, biringanya, broccoli, kaloti, chicory, kabichi, kolifulawa, sipinachi, mpiru, nkhaka, dzungu ndi phwetekere;
- Avocado, strawberries, rasipiberi, mabulosi akutchire, mabulosi abuluu, pichesi, chitumbuwa, maula, kokonati ndi mandimu.
Kuphatikiza pa zipatso ndi ndiwo zamasamba, zakumwa monga tiyi ndi khofi yopanda shuga imakhalanso ndi chakudya chochepa ndipo itha kugwiritsidwa ntchito pazakudya kuti muchepetse kunenepa.
Chofunikira ndikuphatikiza zakudya zomwe zili ndi chakudya koma zimakhalanso ndi fiber, monga zimakhalira ndi mkate, oats ndi mpunga wabulauni, mwachitsanzo, chifukwa zimakulitsa kumverera kokhuta, zomwe zimapangitsa kuti muchepetse magawo azakudya zomwe amadya. Umu ndi momwe mungadye zakudya zamafuta ochepa.
Zakudya zokhala ndi zomanga thupi zambiri komanso zopanda chakudya
Zakudya zopanda chakudya chambiri komanso zomanga thupi zili ndi nyama, nkhuku, nsomba, mazira, tchizi ndi yogati wachilengedwe. Nyama, nsomba ndi mazira ndizakudya zomwe zilibe magalamu am'magulu ake, pomwe mkaka ndi zotengera zake zimakhala ndi chakudya chochepa. Onani zakudya zonse zamapuloteni.
Zakudya zonenepetsa komanso zopanda chakudya
Zakudya zopanda mafuta komanso mafuta ambiri ndi mafuta a masamba, monga soya, chimanga ndi mafuta a mpendadzuwa, maolivi, batala, maolivi, kirimu wowawasa, mbewu monga chia, sesame ndi flaxseed, ndi mbewu zamafuta, monga ma chestnuts, mtedza, mtedza ndi maamondi, komanso mafuta okonzedwa ndi zipatsozi. Mkaka ndi tchizi zimakhalanso ndi mafuta ambiri, koma ngakhale mkaka udakali ndi mavitamini, tchizi nthawi zambiri sizikhala ndi chakudya chochepa kwambiri.
Ndikofunika kukumbukira kuti zakudya monga nyama yankhumba, soseji, soseji, ham ndi bologna zilinso ndi chakudya chambiri komanso mafuta ambiri, koma chifukwa ali ndi mafuta ambiri okhathamira komanso zotetezera zochita kupanga, ayenera kuzipewa pazakudya.
Menyu yotsika kwambiri
Tebulo lotsatirali likuwonetsa chitsanzo cha menyu ya masiku atatu yomwe itha kugwiritsidwa ntchito pazakudya zopanda chakudya:
| Chakudya | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 1 chikho cha yogurt + wopanda pichesi 1 wodulidwa mzidutswa + supuni 1 ya mbewu za chia | 1 chikho cha khofi + 1 pancake (yokonzedwa ndi ufa wa amondi, sinamoni ndi dzira) ndi kirimu kirimu | Galasi limodzi la mandimu osasakaniza + mazira awiri ophwanyika ndi kirimu cha ricotta |
| Zakudya zoziziritsa kukhosi m'mawa | 1 chikho cha strawberries + 1 supuni ya oat chinangwa | 1 maula + 5 mtedza wa cashew | Galasi limodzi la avocado smoothie lokonzedwa ndi ndimu ndi mkaka wa kokonati |
| Chakudya chamadzulo | 1 nkhuku yophika mu uvuni ndi msuzi wa phwetekere limodzi ndi 1/2 chikho cha puree wa dzungu ndi saladi ya letesi ndi arugula ndi anyezi, wokhala ndi supuni 1 yamafuta | Zakudyazi za zukini zokhala ndi supuni 4 za nyama yosungunuka ndi msuzi wa pesto | 1 yophika nyama yankhuku yotchedwa Turkey yomwe ili ndi 1/2 chikho cha mpunga wa kolifulawa ndi biringanya yophika ndi karoti wothira mafuta |
| Chakudya chamasana | Gawo limodzi la mkate wofiyira wofufumitsa ndi kagawo kamodzi ka tchizi woyera + 1 chikho cha tiyi wobiriwira wopanda shuga | 1 chikho cha yogurt yosalala ndi 1/2 nthochi yosenda + supuni 1 ya mbewu za chia | Dzira limodzi lowiritsa + magawo anayi a avocado + 2 toast yonse |
Zomwe zimaphatikizidwa pazosankhazi zimasiyana malinga ndi msinkhu, jenda, zolimbitsa thupi komanso ngati munthuyo ali ndi matenda aliwonse kapena ayi. Chifukwa chake, ndikofunikira kufunsa upangiri wa katswiri wazakudya kuti athe kuwunika kwathunthu ndikuti dongosolo lazakudya zoyenera zogwirizana ndi zosowa za munthuyo zitha kuwonetsedwa.
Kuphatikiza apo, kulimbikitsa kuchepa thupi, kuwonjezera pakuchepetsa kuchuluka kwa chakudya chomwe timadya, ndikofunikanso kuchita masewera olimbitsa thupi pafupipafupi kuti tithandizire kuwotcha mafuta owonjezera omwe amapezeka mthupi.
Onani vidiyo yotsatirayi kuti mupeze maupangiri ena pazakudya zochepa zama carb:
Onani malangizowa ndi ena ambiri muvidiyo yotsatirayi:
Onetsetsani Kuti Mwawerenga
Katie Willcox Adagawana "Watsopano 25" Chithunzi Cha Iye Mwini-ndipo Sizinali Chifukwa Chakusintha Kwake Kochepetsa Kunenepa