Zakudya zabwino: momwe mungakonzekerere menyu kuti muchepetse kunenepa

Zamkati

• 1. Maziko a nkhomaliro ndi chakudya chamadzulo ndiwo ndiwo zamasamba
• 2. Idyani chakudya chochepa
• 3. Zakudya zopsereza ziyenera kukhala ndi mapuloteni
• 4. Phatikizani mafuta a azitona, mtedza ndi mbewu
• 5. Zipatso zimakhala ndi malire, osazipitirira
• 6. Imwani madzi tsiku lililonse
• 7. Idyani mapuloteni ochepa mafuta
• Menyu yolemetsa yathanzi
• Yesani kudziwa kwanu zakudya zabwino
• Yesani zomwe mukudziwa!

Kuti mupange chakudya chopatsa thanzi komanso chopatsa thanzi chomwe chimapangitsa kuti muchepetse kunenepa, m'pofunika kusintha zina mwazakudya ndikutsata njira zina zosavuta zokulitsa kukhuta, kuchepetsa njala ndikufulumizitsa kagayidwe kake.

Komabe, mukafuna kuonda, choyenera ndikufunafuna chitsogozo cha katswiri wazakudya kuti kudzera pakuwunika kwathunthu dongosolo lazakudya limakonzedwa kuti lizigwirizana ndi zosowa za munthuyo, zomwe zimapangitsa kuti kuchepetsako kuchepa kwanthawi ndi mphamvu ya accordion imapewa.

Izi zimathandizira kukhala ndi ufulu wambiri pazakudya ndikukonzekera zakudya zabwino kuti muchepetse thupi:

1. Maziko a nkhomaliro ndi chakudya chamadzulo ndiwo ndiwo zamasamba

Masamba ndi nyemba ziyenera kukhala gawo lalikulu la nkhomaliro ndi chakudya chamadzulo, chifukwa zimakupatsani zokhutiritsa, kuwonjezera pokhala ndi ma calories ochepa, omwe amakonda kuchepa thupi. Gawolo liyenera kukhala pakati pa 1 mpaka 2 makapu azamasamba kapena 1 chikho cha masamba ophika, mwachitsanzo.

Kuphatikiza apo, masamba ali ndi michere yambiri, mavitamini ndi michere, yomwe imathandizira kukonza magwiridwe ntchito amatumbo, kuthandizira thanzi lamatenda am'mimba, kukonza kagayidwe ndikuthandizira kuwononga thupi, kupereka mphamvu ndikuwonjezera kudzimva kukhala bwino .

2. Idyani chakudya chochepa

Tikulimbikitsidwa kudya magawo ang'onoang'ono a chakudya, makamaka chathunthu, pachakudya chilichonse, monga buledi, pasitala, mpunga, ufa, makeke ndi tapioca. Popeza kuchuluka komwe kumadyedwa kumasiyanasiyana malinga ndi munthu wina, ndizotheka kuyamba pang'onopang'ono kuchepetsa magawo omwe akudya. Ndiye kuti, ngati mumadya supuni 6 za mpunga, mumayamba kumwa 5 kenako 4, mwachitsanzo.

Kuphatikiza apo, mutha kusinthitsa pasitala wa zukini kapena biringanya, mwachitsanzo, ndipo muyenera kuyang'ana njira zina zochepetsera kumwa kwamahydrohydrate. Onani 4 m'malo mwa mpunga ndi pasitala pazakudya.

Ndikothekanso kusinthira ufa wa tirigu ndi mitundu ina ya ufa womwe uli ndi ulusi wambiri wophika zikondamoyo, mitanda ndi makeke, monga oatmeal, coconut kapena ufa wa amondi, mwachitsanzo.

3. Zakudya zopsereza ziyenera kukhala ndi mapuloteni

Ndizofala kuti anthu ambiri azidya zipatso, chotupitsa kapena buledi wokhala ndi khofi wazakudya zokhwasula-khwasula, mwachitsanzo, koma zabwinozo ndizosiyana ndikubweretsa mapuloteni pazakudya izi, chifukwa amagwiritsa ntchito mphamvu zambiri kugayidwa ndikuwonjezera kukhuta.

Zitsanzo zabwino kwambiri za zokhwasula-khwasula zimadya kagawo kamodzi ka mkate wambewu wokha ndi dzira limodzi ndi kagawo kamodzi ka tchizi, kudya yogurt yosavuta ndi mtedza wambiri, kupanga keke yonse ndi nthochi, sinamoni ndi oatmeal kapena kupanga zipatso zosalala ndi maamondi ochepa .

Onani zokhwasula-khwasula zokwanira 6.

4. Phatikizani mafuta a azitona, mtedza ndi mbewu

Zakudya izi zili ndi mafuta abwino komanso omega-3s, omwe ali ndi anti-inflammatory, antioxidant action komanso amachulukitsa kukhuta, kumathandiza kuti thupi liziyenda bwino. Gulu ili limaphatikizaponso zakudya monga avocado, coconut, mtedza, maamondi, batala wa mtedza ndi mtedza.

Kuti muwaphatikize pazakudya, supuni yamafuta yamafuta imatha kuwonjezeredwa pachakudya chamadzulo ndi mbale yamadzulo. Pazakudya zokhwasula-khwasula, mutha kudya chipatso chimodzi ndi magawo 10 a mtedza kapena supuni imodzi ya batala. Mavitamini amathanso kupangidwa ndi peyala ndikuwonjezera nthonje, chia kapena nthanga, mwachitsanzo, mu masaladi kapena chimanga, mu dzira kapena yogurt, mwachitsanzo.

5. Zipatso zimakhala ndi malire, osazipitirira

Ngakhale zimakhala zathanzi, zipatso zilinso ndi zopatsa mphamvu ndipo zina zimasegulidwa mosavuta. Chifukwa chake, m'malo mongodya zipatso ziwiri kapena zitatu pakudya kamodzi, ndibwino kudya chipatso chimodzi ndi zipatso 1 zouma pang'ono, mwachitsanzo, kapena ndi yogati wachilengedwe, chifukwa izi zimawonjezera mafuta ndi mapuloteni, ndikupangitsa kuti chakudya chikhale chopatsa thanzi.

Chofunikira ndikudya zipatso mu mawonekedwe awo "oyera", osakhala ngati mawonekedwe a madzi, chifukwa mwanjira imeneyi ndizotheka kukhala ndi ulusi waukulu kwambiri, kuthandizira kukhalabe ndi thanzi lamatumbo ndikuwonjezera kukhuta . Ndibwino kuti muzidya zipatso ziwiri kapena zitatu patsiku.

6. Imwani madzi tsiku lililonse

Ndikofunika kumwa madzi awiri mpaka 2.5 malita tsiku lililonse. Chofunikira sikudya zakumwa ndi chakudya kuti mupewe kudzazidwa komanso kuti musadye chakudya chomwecho.

Njira yabwino kwambiri ndikumwa madzi ndi mandimu, chifukwa zimathandiza kutsuka m'kamwa ndikuchepetsa chilakolako chodya maswiti ambiri.

7. Idyani mapuloteni ochepa mafuta

Mapuloteni ndi ofunikira pakuchepetsa thupi chifukwa amathandizira kukulitsa kukhutira ndikukonda mapangidwe a minofu. Chifukwa chake, choyenera ndikuphatikiza nyama zoyera monga nkhuku yopanda khungu ndi Turkey, nsomba zomwe amadya tsiku ndi tsiku ndipo, pankhani ya nyama zofiira, kuti azikonda kudula.

Kuphatikiza apo, ndikofunikanso kudya dzira, tchizi choyera chopanda mafuta monga ricotta kapena mozzarella, ndi mkaka wosalala ndi zotumphukira. Zakudya zina zomwe zili ndi mapuloteni ambiri ndi nyemba monga nyemba, mphodza ndi nandolo, mwachitsanzo, zomwe zimaphatikiza ndi mpunga zimatsimikizira kuchuluka kwa mapuloteni.

Onani malangizo ena ndi katswiri wathu wazakudya:

Menyu yolemetsa yathanzi

Tebulo lotsatirali likuwonetsa chitsanzo chamasiku atatu osavuta komanso athanzi:

chakudya	Tsiku 1	Tsiku 2	Tsiku 3
Chakudya cham'mawa	Khofi wakuda wopanda shuga + chotupitsa ndi supuni 2 ricotta tchizi wokhala ndi oregano ndi dzira limodzi	Khofi wakuda wopanda shuga + 30g wa granola wokhala ndi chikho chimodzi cha coconut kapena mkaka wa amondi + 1/2 chikho cha sitiroberi	1 chikho cha mkaka wosasakaniza wopanda mkaka + 1 sing'anga nthochi kapaka wokhala ndi oatmeal ndi supuni imodzi ya batala wa koko
Zakudya zoziziritsa kukhosi m'mawa	Magawo awiri a vwende + 10 mayunitsi amchere	Nthochi 1 wosweka ndi supuni 1 ya batala wa sinamoni ndi sinamoni pang'ono	Magawo awiri apapaya ndi supuni 1 ya chia
Chakudya chamadzulo	Supuni 1 yophika nkhuku yothira limodzi ndi supuni 3 za mpunga wofiirira ndi supuni 2 za nyemba + 1 chikho cha masamba omwe adatulutsa mafuta + 1 peyala	1 fillet ya nsomba ndi phwetekere ndi anyezi mu uvuni + 1 pichesi	1 fillet ya Turkey yomwe idadulidwa mu cubes yotumizidwa ndi masamba ndi quinoa + 1 apulo
Chakudya chamasana	1 yogati wachilengedwe wokhala ndi supuni 1 ya uchi + magawo 10 a chiponde	1 chikho cha tiyi wa ginger + 2 toast yathunthu ndi supuni 2 za peyala yosenda (ndi anyezi, phwetekere, tsabola ndi mtedza pang'ono)	Kutumiza 1 kwa zipatso zopanda zipatso gelatin + mtedza 6

Zomwe zimaphatikizidwa pazosankhazi zimasiyana malinga ndi msinkhu, jenda, zolimbitsa thupi komanso ngati muli ndi matenda aliwonse omwe ali nawo kapena ayi, chofunikira ndicho kufunafuna chitsogozo kwa katswiri wazakudya kuti athe kuwunika kwathunthu ndi dongosolo lazakudya mogwirizana ndi zosowa.

Kuphatikiza apo, kuti muchepetse kuchepa thupi, ndikofunikanso kuchita masewera olimbitsa thupi pafupipafupi, monga kuyenda, kuthamanga, kusambira kapena kuvina, mwachitsanzo, kuchita izi kwa mphindi 30 mpaka 60, osachepera 3 pasabata.

Ma teuretic ndi thermogenic teas amathanso kuphatikizidwa pazakudya, zomwe zimathandizira kuwotcha mafuta ndikulimbikitsa kuwonda. Onani zitsanzo za tiyi omwe amachepetsa thupi.

Yesani kudziwa kwanu zakudya zabwino

Kuti muwone kuchuluka kwa chidziwitso chanu pazakudya zabwino, yankhani mafunso awa mwachangu:

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Yesani zomwe mukudziwa!

Yambani mayeso Ndikofunika kumwa madzi pakati pa 1.5 ndi 2 malita patsiku. Koma ngati simukufuna kumwa madzi osavuta, njira yabwino ndi iyi:

• Imwani msuzi wazipatso koma osawonjezera shuga.
• Imwani tiyi, madzi onunkhira kapena madzi owala.
• Tengani ma sodas opepuka kapena odyera ndikumwa mowa wosakhala mowa.

Zakudya zanga ndizabwino chifukwa:

• Ndimangodya kamodzi kapena kawiri masana mwamphamvu kwambiri, kuti ndiphe njala yanga ndipo ndisamadye china chilichonse tsiku lonse.
• Ndimadya chakudya chokhala ndi magawo ochepa ndikudya zakudya zosakonzedwa pang'ono monga zipatso ndi ndiwo zamasamba. Kuphatikiza apo, ndimamwa madzi ambiri.
• Monga momwe ndimakhalira ndi njala ndipo ndimamwa chilichonse ndikamadya.

Kuti mukhale ndi michere yonse yofunikira mthupi, ndibwino kuti:

• Idyani zipatso zambiri, ngakhale zitakhala mtundu umodzi wokha.
• Pewani kudya zakudya zokazinga kapena zonona ndikudya zomwe ndimakonda, polemekeza kukoma kwanga.
• Idyani pang'ono pokha ndikuyesanso zakudya zatsopano, zonunkhira kapena kukonzekera.

Chokoleti ndi:

• Chakudya choyipa chomwe ndiyenera kupewa kuti ndisanenepe komanso chomwe sichikugwirizana ndi chakudya chopatsa thanzi.
• Maswiti abwino atakhala ndi cocoa woposa 70%, ndipo atha kukuthandizani kuti muchepetse thupi ndikuchepetsa chidwi chodya maswiti ambiri.
• Chakudya chomwe, chifukwa chili ndi mitundu yosiyanasiyana (yoyera, mkaka kapena chakuda ...) chimandilola kupanga zakudya zosiyanasiyana.

Kuchepetsa kunenepa kudya wathanzi ndiyenera nthawi zonse:

• Khalani ndi njala ndikudya zakudya zosakondweretsa.
• Idyani zakudya zosaphika zambiri ndikukonzekera kosavuta, monga kokazinga kapena kuphika, wopanda msuzi wonenepa kwambiri komanso kupewa chakudya chochuluka pakudya.
• Kumwa mankhwala kuti ndichepetse kudya kapena kuwonjezera kagayidwe kake, kuti ndikhale wolimbikitsidwa.

Kuchita maphunziro abwino pakudya ndikuchepetsa thupi:

• Sindiyenera kudya zipatso zopatsa mphamvu kwambiri ngakhale zili zathanzi.
• Ndiyenera kudya zipatso zosiyanasiyana ngakhale zili zonenepetsa kwambiri, koma pakadali pano, ndiyenera kudya pang'ono.
• Ma calories ndiye chinthu chofunikira kwambiri posankha zipatso zomwe ndiyenera kudya.

Kuphunzitsanso chakudya ndi:

• Mtundu wazakudya zomwe zimachitika kwakanthawi, kuti zikwaniritse kulemera komwe mukufuna.
• China chake chomwe chili choyenera kwa anthu onenepa kwambiri.
• Kudya komwe sikungokuthandizani kuti mukhale wonenepa koma kumathandizanso kukhala ndi thanzi labwino.

M'mbuyomu Kenako