Kuwunika Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi:

Zamkati

• Zotsatira Zakudya Zakudya: 2.0 pa 5
• Kodi chakudya cha nkhaka ndi chiyani?
• Malamulo azakudya
• Kodi zimagwira ntchito kuti muchepetse kunenepa?
• Kutsika pansi kwa nkhaka zakudya
• Ndizoletsa kwambiri
• Mafuta ochepa ndi mapuloteni
• Sizokhazikika
• Zakudya zoti mudye
• Zakudya zofunika kupewa
• Zitsanzo menyu
• Tsiku 1
• Tsiku 2
• Tsiku 3
• Mfundo yofunika

Zotsatira Zakudya Zakudya: 2.0 pa 5

Zakudya za nkhaka ndi zakudya zazifupi zomwe zimalonjeza kuti muchepetse kunenepa msanga.

Pali mitundu yambiri yazakudya, koma ambiri amati mutha kutaya makilogalamu 7 m'masiku 7.

Ngakhale nkhaka zili ndi thanzi labwino, mwina mungadabwe kuti izi ndizothandiza bwanji.

Nkhaniyi ikufotokoza ubwino ndi kuipa kwa zakudya za nkhaka komanso ngati ndi njira yodalirika yochepetsera thupi.

Kuwonongeka kwa Mapu

• Zolemba zonse: 2.0
• Kutaya thupi mwachangu: 3
• Kutaya kwakanthawi kwakanthawi: 1
• Zosavuta kutsatira: 2
• Khalidwe labwino: 2

MFUNDO YOFUNIKA KWAMBIRI: Zakudya za nkhaka zimathandizira kuchepa kwakanthawi kwakanthawi pochepetsa kuchepa kwanu. Komabe, chakudyacho chikusowa michere, chopanikiza kwambiri, ndipo pamapeto pake sichitha.

Kodi chakudya cha nkhaka ndi chiyani?

Zakudya za nkhaka ndizochepera kwakanthawi kochepa. Zakudya zambiri zimati kutsata kwa masiku 7-14 kumatha kubweretsa kulemera kwa makilogalamu 7.

M'malo mwake, omwe amalimbikitsa zakudyazo nthawi zina amagwiritsa ntchito chizindikirocho, "masiku asanu ndi awiri a kilogalamu 7."

Zakudyazi zimakhala ndi nkhaka, komanso zakudya zochepa zomanga thupi, monga mazira, nkhuku, nsomba, ndi mtedza.

Imalimbikitsa kusinthitsa zakudya zambiri ndi nkhaka, kutanthauza kuti ngakhale zipatso zina ndi ndiwo zamasamba ziyenera kuchepetsedwa.

Popeza chakudyacho chimasowa mosiyanasiyana, kutsatira kwa masiku opitilira 14 sikuvomerezeka.

Pomaliza, pomwe ambiri adayamba kuchepa, palibe maphunziro omwe amathandizira izi.

Chidule

Zakudya za nkhaka ndi zakudya zolemetsa zomwe zimalonjeza kukuthandizani kuti muchepetse mapaundi 15 (7 kg) m'masiku 7-14. Amakhala ndi nkhaka zophatikizika ndi zakudya zina zomanga thupi.

Malamulo azakudya

Palibe malamulo oyenera pachakudya ichi, kupatula malingaliro oti mudye nkhaka nthawi zambiri.

Zakudyazo zimalangiza kuti nthawi iliyonse mukamva njala, muyenera kudya nkhaka.

Lingaliro ndiloti chifukwa nkhaka ndizochepa ma calories, mutha kudya zochuluka momwe mungafunire ndikukhalabe ndi vuto la kalori.

Nkhaka mulibe zomanga thupi zambiri, zopatsa thanzi zomwe thupi lanu limafunikira kuti khungu lanu, minofu yanu, ndi malo anu azikhala athanzi. Pachifukwa ichi, chakudyacho chimalimbikitsa kuphatikiza nkhaka ndi zakudya zina zomanga thupi (,,).

Kuphatikiza apo, mumaloledwa kuwonjezera ma carbs pazakudya, monga toast, mpunga wabulauni, kapena mbatata.

Popeza malamulo azakudya amasiyana, mutha kusankha kusamala pachakudya chomwe mumadya.

Chidule

Kuti muzitsatira nkhaka, idyani nkhaka nthawi iliyonse mukamva njala. Mutha kuwonjezera zakudya zazing'ono zomanga thupi monga mazira, nyama yopanda mafuta, kanyumba kanyumba, ndi mtedza.

Kodi zimagwira ntchito kuti muchepetse kunenepa?

Palibe kafukufuku amene adasanthula zakudya za nkhaka makamaka. Komabe, mutha kuyembekezera kuti muchepetse thupi mukamatsatira, chifukwa ndi ochepa kwambiri.

Komabe, kulemera kumeneku kumangochitika masiku a 7-14 - kutalika kwa zakudya. Sizingatheke kuti muchepetse kunenepa kwambiri ndikuzisunga mukayambiranso zakudya zanu zachizolowezi ().

Zakudya zoletsa ndizovuta kutsatira nthawi yayitali. Nthawi zonse, zakudya zomwe zimakhala zosavuta kuzitsatira ndikutsatira zimapereka zotsatira zabwino kwambiri, zokhazikika (,).

Kafukufuku wina adapeza kuti chakudya chotsika kwambiri cha kalori ochepera ma calories opitirira 800 patsiku sichinali chothandiza kuti muchepetse kunenepa kwanthawi yayitali. Zakudya zomwe zinali zoletsa kwambiri, zinali zovuta kuti ophunzira azitsatira ().

Ngakhale zitha kuwoneka kuti kudya nkhaka zambiri kumangowonjezera ma calories, nkhaka pafupifupi 10-gramu (300 gramu) ili ndi ma calories 45 okha. Ngakhale mutadya nkhaka 10, izi zimangokhala ma calories okwana 450 ().

Komanso, nkhaka zimangopereka zakudya zochepa zochepa, monga potaziyamu, vitamini C, ndi vitamini K. Zimasowa zomanga thupi, mafuta, CHIKWANGWANI, calcium, chitsulo, ndi zina zambiri zofunikira pakukhala ndi thanzi labwino ().

Ngakhale mutawonjezera mapuloteni pachakudya chilichonse, sizokayikitsa kuti mungakwaniritse zosowa zanu za tsiku ndi tsiku chifukwa chochepa cha zakudya.

Pomaliza, anthu ambiri amabwezeretsanso kulemera kwawo atamaliza pulogalamu yolemetsa ngati iyi, makamaka ngati chakudyacho sichinaphunzitse kudya koyenera, monga kuwongolera magawo ndi kuwerenga malembedwe azakudya (,).

Kuti muchepetse thupi ndikukhala ndi thanzi labwino, ndibwino kuti muzidya zakudya zosiyanasiyana. Ganizirani kudya mbewu zosiyanasiyana, ndiwo zamasamba, zipatso, mafuta athanzi, komanso zomanga thupi komanso zomanga thupi.

Chidule

Zakudya za nkhaka ndizochepa kwambiri ndipo zimatha kuchepa kwakanthawi kochepa. Komabe, ndizotheka kuti mudzakhalanso ndi zolemetsa zilizonse mukamaliza kudya.

Kutsika pansi kwa nkhaka zakudya

Ngakhale kuti mungachepetseko kwakanthawi, zovuta zakudyazo zimaposa zabwino zake zilizonse.

Ndizoletsa kwambiri

Zakudya za nkhaka zimalepheretsa magulu ambiri azakudya ndipo zimalimbikitsa kudya pafupifupi nkhaka kwa milungu iwiri.

Zakudyazi sizongokhala zopanda thanzi komanso zimalimbikitsa machitidwe osadya bwino, monga kudya kwambiri, komwe kumatha kubweretsa ubale wopanda thanzi ndi chakudya.

Kafukufuku akuwonetsa kuti kudya moperewera ndi mtundu wina wa kudya kosasokoneza komwe kumatha kusokoneza kuthekera kwanu kuwongolera zakudya zanu (,,).

Ngakhale njira zolepheretsa chakudya, mtundu uwu wazakudya zosasunthika umalumikizidwa kwambiri ndikukula kwa kunenepa kwambiri (,,).

Mafuta ochepa ndi mapuloteni

Nkhaka zimatha kukhala chakudya chabwino mukamaphatikiza chakudya choyenera.

Komabe, nkhaka mwachilengedwe ndizochepa mafuta, komanso mapuloteni ndi mafuta, omwe ndi ma macronutrients awiri ofunikira. Nkhaka imodzi (300-gramu) imodzi imangopatsa magalamu awiri a protein ndi 0.3 magalamu amafuta ().

Mapuloteni ndiofunikira pazinthu zambiri m'thupi lanu, monga kupanga michere ndi mahomoni, kukonza khungu, ndikukula kwa minofu (,,).

Pakadali pano, mafuta amapereka gwero lokwanira lama calories, okhala ndi ma calories 9 pa gramu. Kuphatikiza apo, mafuta ndi ofunikira kuti minyewa igwire ntchito, thanzi laubongo, komanso kuyamwa mavitamini osungunuka mafuta, monga mavitamini A, D, E, ndi K (14,).

Zakudyazi zimapereka nkhaka zophatikizika ndi zakudya zopatsa thanzi, monga nkhuku kapena mazira, zomwe zimapatsa mapuloteni ndi mafuta.

Komabe, kafukufuku akuwonetsa kuti mapuloteni ayenera kudyedwa pachakudya chilichonse kuti athandize kukonza minofu ndikukula ().

Sizokhazikika

Zakudya za nkhaka sizinapangidwe kuti zizitsatiridwa kwa masiku opitilira 7-14.

Sichingasungidwe kwanthawi yayitali, chifukwa ndi chochepa kwambiri ndipo sichingapereke gwero lathunthu la chakudya.

Mwachitsanzo, tsiku lililonse pa zakudya za nkhaka limatha kupereka ma calories pafupifupi 800. Izi ziphatikiza nkhaka pafupifupi 6, nkhuku kapena nsomba, mazira awiri, chikho chimodzi cha kanyumba, ndi masamba ena ochepa).

Kumbukirani kuti mitundu ina ya zakudya ndizoletsa kwambiri.

Kuletsa kalori kwambiri kungayambitse kuchepa kwa thupi m'kupita kwanthawi, popeza ili ndi yankho la thupi lanu ku njala yeniyeni kapena yodziwika (,).

Zotsatira zake, mumakhala ndi mwayi wowonjezeranso kulemera kulikonse - ngakhale mutapitiliza kudya ma calories ochepa kuposa momwe mumadyera musanayambe kudya ().

Pomaliza, kuletsa zakudya zosiyanasiyana sizosangalatsa kapena zopatsa thanzi. Ngakhale kuli kofunika kuchepetsa mavitamini ndi zakudya zina zochepa, anthu amasangalalanso ndi chakudya cha kukoma kwake, zokumbukira, ndi zikondwerero.

Palibe chifukwa chochepetsera zakudya zathunthu komanso zathanzi, monga nsomba, mbewu zonse, ndiwo zamasamba, ndi zipatso ().

Chidule

Zakudya za nkhaka ndizoletsa kwambiri ndipo zitha kulimbikitsa kusadya kosasunthika. Ndi otsika mapuloteni, mafuta, ndi zopatsa mphamvu ndipo si zisathe yaitali.

Zakudya zoti mudye

Zakudyazi zimafuna kuti mudye nkhaka nthawi iliyonse yakudya komanso zokhwasula-khwasula zambiri.

Popeza chakudyacho chili ndi zomanga thupi zochepa, zimalimbikitsa kuwonjezera chakudya kuchokera ku chakudya chilichonse.

Pansipa pali mndandanda wazakudya zomwe zimaloledwa pa nkhaka:

• Zamasamba: nkhaka, tomato, sipinachi, udzu winawake, ndi masamba ena pang'ono pang'ono
• Mapuloteni: nkhuku, ng'ombe yowonda, nsomba, mazira, yogurt wachi Greek, kanyumba tchizi, tchizi cha cheddar
• Ma carbs: mpunga wabulauni, mbatata, mkate wonse wa tirigu
• Mafuta: mafuta a maolivi

Palibe malangizo omveka bwino pa zakumwa, koma mitundu yambiri yazakudya imalimbikitsa zakumwa zochepa zamafuta, monga madzi kapena tiyi.

Chidule

Nkhaka ziyenera kuphatikizidwa nthawi zonse. Zakudya zamapuloteni, monga nkhuku kapena mazira, ziyenera kuwonjezeredwa pachakudya chilichonse chachikulu. Khalani ndi zakumwa zochepa zamafuta, monga madzi kapena tiyi.

Zakudya zofunika kupewa

Ngakhale kuti chakudyacho sichikufuna kuti mupewe zakudya zilizonse, chimalimbikitsa kusintha zakudya zambiri ndi nkhaka.

Nawu mndandanda wazomwe zakudya za nkhaka zimaletsa:

• Zipatso: Izi nthawi zambiri zimangokhala ma smoothies kapena magawo a chakudya chochepa.
• Njira zophikira: Ngakhale izi sizinafotokozedwe, kuwotcha mapuloteni kumakondedwa, chifukwa ndi njira yophika yotsika kwambiri poyerekeza ndi kuzama kwambiri.
• Zakudya zowonjezera shuga: Maswiti monga maswiti, maswiti, ndi soda ziyenera kuchepetsedwa.

Chidule

Palibe zakudya zomwe ziyenera kupewedwa pachakudyachi. Komabe, zakudya zamafuta ambiri komanso shuga wambiri zimakhala zochepa kapena zimapewa kwathunthu.

Zitsanzo menyu

Nayi mndandanda wazamasamba atatu wazakudya za nkhaka:

Tsiku 1

• Chakudya cham'mawa: 2 mazira okhala ndi mbali ya nkhaka ndi zitsamba
• Akamwe zoziziritsa kukhosi: 2 nkhaka
• Chakudya: nkhaka saladi ndi mandimu ndi Greek yogurt
• Akamwe zoziziritsa kukhosi: 2 nkhaka
• Chakudya: Nkhuku yokazinga ndi nkhaka ndi mbali ya mpunga wofiirira

Tsiku 2

• Chakudya cham'mawa: nkhaka smoothie (nkhaka yosakanikirana ndi apulo wobiriwira ndi sipinachi)
• Akamwe zoziziritsa kukhosi: 1 nkhaka ndi ochepa amondi
• Chakudya: 1 nkhaka, 1 lalanje, ndi magawo angapo a tchizi
• Akamwe zoziziritsa kukhosi: tiyi wobiriwira
• Chakudya: 1 nkhaka ndi kanyumba tchizi

Tsiku 3

• Chakudya cham'mawa: Tositi yonse yambewu, nkhaka, ndi tchizi
• Akamwe zoziziritsa kukhosi: 2 nkhaka
• Chakudya: nkhaka saladi ndi tomato ndi mafuta
• Akamwe zoziziritsa kukhosi: 1 apulo wobiriwira
• Chakudya: nsomba zamchere, nkhaka, ndi mbatata yokazinga

Zakudya zamtunduwu, mutha kukhala ndi nkhaka ziwiri pachakudya chilichonse.

Pali zochepa zochepa zomwe zimapezeka pamitundu yazakudya zopanda nkhaka.

Chidule

Kutsindika kumayikidwa pakudya nkhaka nthawi iliyonse pachakudya.

Mfundo yofunika

Kutsatira nkhaka zakudya zingachititse kuti muchepetse thupi ngati mungathe kumamatira kwa sabata limodzi.

Komabe, mukayambiranso kudya zakudya zabwino, mutha kuyambiranso kulemera komwe mudataya.

Kuphatikiza apo, chakudyacho chimasowa michere, chopanikiza kwambiri, ndipo pamapeto pake sichimatha.

Ngati mukufuna kulemera kwanthawi yayitali, ndibwino kutsatira zakudya zopatsa thanzi, zopatsa thanzi zomwe zimalimbikitsa zakudya zosiyanasiyana ndikupewa zoletsa zama calorie.