Menyani Binge

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Nthawi zina tsiku lililonse, mayi amakhala akusungunuka kwakanthawi. Kwa anthu ena, njala ikugwa masana, ndikupangitsa ulendo wopita kumakina ogulitsa kuti akadye china chilichonse. Ena amamva kuti ayamba kuba m'matumba awo, kenako amalusanso pambuyo pake. Zomwe zingayambe ngati kulakalaka zimatha kuyamba kudya pang'ono.

Nthawi zambiri, ndikumverera kwathu komwe kumatipangitsa kudya kwambiri. Kupsinjika, kunyong'onyeka ndi nkhawa nthawi zambiri zimamasuliridwa molakwika ngati njala. Timaganiza kuti timafunikira mafuta pamene tikufunadi kutonthozedwa. Vuto ndilakuti, zakudya zopatsa thanzi (ma cookies, tchipisi, keke, ndi zina zotero) nthawi zambiri zimakhala zamafuta opangidwa ndi shuga, mafuta ndi mchere wambiri. Akatswiri amati timakhumba chakudya chifukwa chimalimbikitsa kupanga serotonin (mankhwala osokoneza bongo omwe amachititsa kuti munthu azikhala osasangalala komanso kugona tulo ndipo amawoneka kuti amachepetsa nkhawa ndikupangitsa kupumula). Zolemba za chakudya ndi njira yabwino kwambiri yolimbana ndi izi. Kulemba nthawi ndi zomwe mumadya kungasonyeze mawonekedwe odabwitsa: pizza musanayambe chiwonetsero chachikulu, kapena tchipisi ta mbatata masana aulesi.

Akatswiri amavomerezanso kuti takhala otanganidwa kwambiri ndi kusadya, ndizo zonse zomwe timaganizira. Kulandidwa kumasanduka kutengeka mtima. Zoona zake n’zakuti, mukachotsa chakudya chimene mumakonda, mumangochilakalaka kwambiri. Yankho lake? Idyani zakudya zotere pang'ono ndipo simudzamva kuti akumanidwa. Kapena, pezani mitundu yotsika yamafuta ndi -calori.

Kudya zakudya zopatsa thanzi (zakudya zopatsa thanzi, nyama yowonda, nkhuku ndi nsomba, mkaka wopanda mafuta ochepa, mtedza, njere, zipatso ndi ndiwo zamasamba) zimachotsa zowawa zilizonse zomwe zimabwera mumsewu waukulu wanjala, siyani malo oti musangalale pang'ono. Pokonzekera chakudya, sankhani zakudya zopatsa thanzi komanso zomanga thupi ndipo onjezerani zokolola zambiri zatsopano. Zakudya zabwino, monga shuga ndi uchi, zimatha kukupatsani mphamvu chifukwa zimatha kugaya mofulumira, koma posachedwa zikutumizirani ku makina ogulitsira mafuta ena. Zakudya zopatsa mphamvu (nyemba, mbewu zonse, zipatso ndi ndiwo zamasamba) zimatenga nthawi yayitali kuti ziwonongeke, ndikupereka mphamvu mpaka kalekale. Amawonjezeranso mlingo wa CHIKWANGWANI, chomwe chimayamwa madzi podutsa m'mimba, ndikupangitsani kumva kuti ndinu odzaza. Kuphatikiza apo, zimatenga nthawi yayitali kutafuna zakudya zambiri zokhala ndi ulusi, kuchedwetsa kadyedwe komanso kupatsa ubongo mwayi wozindikira zizindikiro za kukhuta. Onjezani mapuloteni pang'ono pa chakudya cha carb, ndipo mafuta omwe mungapeze akhoza kukhala okwanira kuthana ndi kudya pakati pa chakudya (ngati sichoncho, musadandaule - tili ndi malingaliro azakudya zazikulu).

Ndikukonzekera pang'ono, mutha kupanga tsiku lokhala ndi thanzi labwino, lopatsa thanzi kuyambira kudzuka mpaka nthawi yogona kuti mukhale okhutira - ndikupsompsona motsanzikana.

Tsiku la kudya kwambiri

Chakudya cham'mawa Pali mitundu iwiri ya anthu - omwe amadya kadzutsa komanso omwe amaponya kadzutsa. Mwa omwe amadya kadzutsa pali "omwe amadya mosayeruzika" komanso "olanda tirigu." Mwachiwonekere chotsiriziracho chimakondedwa. Kafukufuku akuwonetsa kuti anthu omwe amapeza chakudya cham'mawa chokwanira amadya mafuta ochepa komanso samadya pang'ono kuposa omwe satero. Idyani kena kake, ndi cholinga cha ma carbs (amapereka mphamvu mwachangu). Onjezani mapuloteni pang'ono, omwe amatenga nthawi yayitali kuti muwonongeke kuti mphamvu yanu yam'mawa idye motalika. Malingaliro ena: bagel ndi supuni ya kirimu wopepuka tchizi, tositi ndi supuni ya peanut batala, chimanga ndi mkaka wopanda mafuta, zipatso zokhala ndi yogati yopanda mafuta kapena muffin ya Chingerezi yokhala ndi azungu atatu a dzira. Ngati simungathe kulingalira chilichonse musanakwane 10 koloko m'mawa, yesani "kadzutsa woyamba": chipatso cha smoothie (puree nonfat mkaka, sitiroberi ndi nthochi), osakaniza tirigu ndi batala wochepa mafuta, kapena ochepa -fere phala ndi kapu ya madzi a lalanje.

Chakudya chamadzulo Zakudya zambiri zimakhala ndi chizolowezi kuposa njala. Tengani chakudya chamasana, mwachitsanzo. Zimatenga mphindi 10 kupanga chakudya chamasana kunyumba. Zimatengera zochulukirapo kuposa izi kuti mupite kumalo odyera kapena chakudya chamadzulo, kuitanitsa chakudya, kudikirira pamzere, ndi foloko pa ndalama. Mukuti "mulibe nthawi," koma muli nayo. Konzani zamtsogolo ndikukonzekera chakudya chamadzulo mwachangu (popewa mayesero). Sangalalani ndi chakudya chotsalira chamafuta tsiku lotsatira. Ngati akufunikira sprucing, onjezerani zosakaniza zokometsera monga zovala zopanda mafuta, salsa, viniga wosasa, tsabola wofiira wokazinga, zitsamba zatsopano ndi tsabola. Pangani saladi usiku watha ndikuwonjezera kuvala musanadye. Bweretsani mbale yokhazikika ya letesi: onjezerani maapulo odulidwa, ma amondi, njere za dzungu, nyemba, zoumba ndi feta cheese. Pangani chakudyacho poponya nsomba ya tuna, kapu ya nyemba za garbanzo kapena nkhuku yotsala yokazinga.

Pophika, pezani nyama yankhuku yowotcha kapena yokazinga (yopanda khungu ndi msuzi), tchizi zamafuta ochepa, soups (wopanda zonona), mikate yabwino komanso zipatso ndi ndiwo zamasamba. Zakudya za Cajun ndi zakuda nthawi zambiri zimadzaza ndi kukoma - osati mafuta.

Chakudya chamadzulo Njala yamphamvu imatha kuwononga zolinga zanu zabwino za chakudya chamadzulo. Ngati zakudya zopatsa thanzi sizipezeka mosavuta, muyenera kutenga china mwachangu komanso chopanda thanzi.Mukadafunika kupanga pizza kuyambira pachiyambi, kodi mukadasankhabe? Sungani mufiriji ndi buledi wambewu zonse, ma tortilla a tirigu wathunthu, masamba achisanu, mazira oundana athanzi ndi mafuta ochepa otsala. Kwezani furiji ndi mkaka wopanda mafuta ndi mafuta ochepa, sosi wa phwetekere, chutneys, salsas, mavalidwe a saladi, zipatso ndi masamba atsopano. Dzazani makabati ndi mbewu zonse (bulgur, couscous, quinoa, mpunga wofiirira), pasitala, nyemba zamzitini, msuzi wonenepa kwambiri, tomato wouma dzuwa, bowa wowuma wamtchire ndi mitsuko ya tsabola wofiira wokazinga. Chakudya chokoma cha pasitala, nyemba ndi bowa wa porcini - wopangidwa ndi broccoli watsopano - akhoza kukhala wokonzeka mphindi 20, kuphatikiza nthawi yomwe amatenga madzi.

Mukutsutsana ndi makina ogulitsa

Kafukufuku ku Michigan State University adapeza kuti pazakudya 133 zosiyanasiyana zomwe zimaperekedwa m'makina ogulitsa opanda firiji, anayi okha ndi omwe amawoneka kuti ndi "michere yambiri" (michere yambiri yokhudzana ndi ma calorie). Komabe ofufuza atawonjezera zakudya zopatsa thanzi pamakina, malonda ogulitsa adatsika. Zoona zake n’zakuti, nthawi zambiri anthu amasankha zakudya zopanda thanzi m’makina.

Khalani okonzeka - bweretsani zokhwasula-khwasula zanu (zipatso, veggies, yoghurt, mtedza ndi mbewu, kapena ngakhale ma cookies opanda mafuta ochepa kapena opanda mafuta kapena keke ya angelo). Kwa masiku omwe makina ogulitsa ndiwo okhawo omwe mungasankhe, sankhani mankhwala anu mwanzeru. Mafuta, shuga ndi mchere zimathamanga kuseri kwa galasi; ngakhale zosankha zopanda mafuta komanso mafuta ochepa (makeke, makeke, maswiti) zimakhala ndi shuga wambiri (ndipo zilibe mavitamini ndi michere). Koma khalani nawo ngati mukufunadi. Ingochepetsani ma frequency anu ndikusinthira zisankho zina. Onani mndandanda wathu wamabatani abwino kwambiri (ndipo pitirizani kufunsa olemba anzawo ntchito kuti agulitse zipatso, yogati ndi masangweji).

Chifukwa chiyani muyenera kudya

Ndizosatheka kuphatikizira zakudya zopitilira 40 zomwe matupi athu amafunikira pakudya pang'ono. Ndipamene pamakhala zakudya zokhwasula-khwasula. Kudya zakudya zopatsa thanzi ndi zakudya zopatsa thanzi, calcium, folate, beta carotene ndi vitamini E (mkaka wopanda mafuta ambiri, zipatso, ndiwo zamasamba, mtedza ndi mbewu ndizabwino kwambiri). Onetsetsani kuti akukhutiritsa -- musabweretse kaloti ndi udzu winawake kuti mugwire ntchito ngati simukuzikonda. Nawa malingaliro a zokhwasula-khwasula ndi mchere.

Zokhwasula-khwasula za dzino lokoma

* Zipatso zowuma zosakanizidwa - ma apricots, prunes, zoumba, maapulo

* Nkhuyu zatsopano kapena zouma zokhala ndi tchizi ta mbuzi

* Mbatata yokhala ndi madzi a mapulo

* Msuzi wa maapulosi wosatsekemera wokhala ndi tinthu ta ginger

* Yogurt wopanda mafuta kapena mafuta ochepa ndi raspberries watsopano

* Keke ya chakudya cha Angelo yokhala ndi kiwi, sitiroberi kapena kufalikira kwa zipatso zonse

* Chigawo chimodzi cha brownie wopanda mafuta kapena mafuta ochepa

* Makeke opanda mafuta kapena mafuta ochepa opanda shuga wambiri: obera nyama, opanga ma graham, mkuyu ndi mipiringidzo ina yazipatso, vanila ndi ma cookie otsekemera

Gelatin wokhala ndi mapichesi atsopano

Pudding (yopangidwa ndi mkaka wopanda mafuta) ndi nthochi zosenda

Zokhwasula-khwasula kwa chilakolako mchere

* Zamasamba zosaphika (tsabola, broccoli, kaloti, zukini) zokhala ndi zovala zopanda mafuta

* 1/2 mbatata yophika ndi kirimu wowawasa wopanda mafuta

* Maphikidwe a tirigu wokazinga ndi tchizi wonenepa

* Malo ogulitsa Shrimp

* Ma amondi osapsa

* Mbeu za mpendadzuwa / dzungu

* Tchipisi cha chimanga chophika ndi salsa

* Mapiritsi atirigu okhala ndi mpiru wokometsera

Popcorn wopanda mafuta kapena "opepuka"

* Makeke ampunga ndi mango chutney

* Ry-Krisp ndi zokometsera za buledi wathyathyathya wokhala ndi supu ya msuzi

Ophwanya Matzo ndi soda okhala ndi kanyumba wopanda mafuta (onjezani Old Bay zokometsera zokometsera)

* Tomato ndi kanyumba tchizi

Kugulitsa mwaubwenzi

M'malo mwa: Ma cookies

Sankhani: Zakudya za granola zamafuta ochepa. Ingodziwa kuti ali ndi shuga wambiri.

M'malo mwa: Tchipisi ta mbatata, tchipisi cha chimanga kapena nacho-chizi tortilla chips

Sankhani: Tchipisi za mbatata zophika. Ndibwino kuti musunge anyezi wopanda mafuta (bweretsani mankhwala otsukira mano ngati muli ndi msonkhano wamasana).

M'malo mwa: Kutentha kwa tchizi kapena kupiringa

Sankhani: Zophika za bagel chips. Wodzaza kwambiri ndi tchizi wopanda mafuta ndi tsabola wofiira wokazinga.

M'malo mwa: Mtedza wokazinga ndi mafuta

Sankhani: Ma Pretzels Tirigu wathunthu ndi oat-chinangwa ndibwino; sankhani ma pretzels olimba, ma pretzel ndi zopindika zochepa ndikusunga mpiru wa zokometsera pa desiki yanu. Pewani ma pretzels okhala ndi zokutira zotsekemera kapena zamafuta (monga mpiru wa uchi).

M'malo mwa: Maswiti ambiri a chokoleti

Sankhani: Tootsie Roll, peppermint patty kapena 3 Musketeers. Ngati mukuyenera kukhala ndi chokoleti, njira yotsika mafuta.

M'malo mwa: Ma cupcake kapena makeke akamwe zoziziritsa kukhosi ndi icing

Sankhani: Red licorice kapena wakuda kapena Opulumutsa Moyo

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