Zakudya Za zipatso kuti muchepetse thupi popanda kufa ndi njala
Zamkati
- Menyu ya masiku atatu ya kuchepa thupi
- Zomwe mungadye pachakudya cha zipatso
- Zomwe simuyenera kudya pazakudya za zipatso
Zakudya zamtunduwu zimalonjeza kuti zichepetse thupi, pakati pa 4 ndi 9 makilogalamu masiku atatu, pogwiritsa ntchito zipatso ndi ndiwo zamasamba makamaka zosaphika pazakudya. Imakondanso njira yochotsera poizoni yomwe imathandizanso kuti muchepetse kunenepa.
Malinga ndi wolemba zakudya izi, a Jay Robb, omwe amayenera kuchitidwa masiku atatu okha motsatizana, zolimbitsa thupi zokhazokha ndizoyenda pang'ono mphindi 20 patsiku, ndipo simuyenera kumwa khofi kapena tiyi wakuda pa masiku amenewo, madzi chabe, pafupifupi magalasi 12 patsiku omwe atha kukhala ndi mandimu.
Komabe, kuti chakudyachi chiwonjezere kuyatsa mafuta ndikupangitsa kuti muchepetse thupi, ndikofunikira kudya zakudya zokhala ndi mapuloteni ambiri monga mkaka wa soya, mawere a nkhuku wouma, tchizi woyera, dzira lowira, kapena mapuloteni a ufa kuti ayike mu supu kapena Mwachitsanzo, timadziti. Ichi ndichifukwa chake chakudyachi chimadziwikanso kuti zipatso ndi protein ya chakudya.
Zakudya zimapewedwa mu zakudya
Zakudya Zoyenera Kupewa PazakudyaKuphatikiza apo, mfundo ina yofunika kuti chakudya cha zipatso chizigwira ntchito ndikuti ndiwo zamasamba ndizopangidwa mwachilengedwe kapena zopanda chilengedwe, zilibe mankhwala ophera tizilombo kuti zithandizire kuthana ndi poizoni yemwe amasonkhanitsidwa ndikuwononga thupi komanso kuwonjezera pakuchepetsa thupi zimathandizanso khungu, kufalikira ndi matumbo ntchito.
Menyu ya masiku atatu ya kuchepa thupi
| Tsiku 1 | Tsiku 3 | Tsiku 3 | |
| Chakudya cham'mawa | 1/2 papaya 1 chikho cha mkaka wa soya | Dzira 1 lofewa 1 mbale ya zipatso saladi | Melon smoothie, 1 kale tsamba, 1 ndimu ndi 1 galasi la mkaka wa oat |
| Mgwirizano | Galasi limodzi la mkaka wamamondi womenyedwa ndi nthochi ndi sitiroberi | Nthochi 1 yosenda ndi oats ndi sinamoni | Chinanazi smoothie 50 ml ya mkaka wa kokonati, 1/2 chinanazi. (Stevia kuti atseketse) |
| Chakudya chamadzulo | Yophika dzira ndi grated karoti, letesi ndi anyezi | Nsomba zotentha ndi broccoli ndi 1 phwetekere wokazinga ndi msuzi wa pesto | letesi saladi ndi phwetekere ndi nkhaka ndi nsomba zamzitini zosungidwa m'madzi. |
| Chakudya chamadzulo | Oat pancake (dzira, oats, mkaka wa soya, ufa wa mpunga) | Guacamole, wokhala ndi timitengo ta karoti (avocado wosweka ndi phwetekere ndi anyezi) ndi udzu winawake | Kirimu wa papaya wokhala ndi mbewu za chia |
| Chakudya chamadzulo | Saladi ya phwetekere ndi basil ndi chifuwa cha nkhuku | Sipinachi ndi beet ndi saladi ya apulo ndi peel | Zikondwe zukini (100 g wa ufa wonyezimira, zucchinis 2 grated ndi madzi amchere ndi zitsamba zonunkhira) nyama yang'ombe yaying'ono |
Mapeto a sabata komanso tchuthi iyenera kukhala nthawi yabwino kwambiri yoperekera zakudya zotere.
Zomwe mungadye pachakudya cha zipatso
Zakudya za zipatso zimapereka pafupifupi 900 -1,000 calories patsiku, ndi pafupifupi 100-125 magalamu a mapuloteni tsiku loyamba ndi pafupifupi 50 magalamu a mapuloteni m'masiku awiri otsatirawa ndipo mutha kudya:
- Chipatso chatsopano;
- Masamba makamaka yaiwisi;
- Mapuloteni otsamira monga nyama ya nkhuku, tofu ndi hake mwachitsanzo.
Zomwe simuyenera kudya pazakudya za zipatso
Kuphatikiza pa zakudya zomwe zalembedwazo, munthu sayenera kumwa zowonjezera zowonjezera pakudya zipatso zake.
- Kafeini;
- Khofi;
- Tiyi wakuda;
- Zakumwa zoledzeretsa;
- Zakumwa zoziziritsa kukhosi kuphatikizapo kuwala.
Malinga ndi American Jay Robb, chomwe chimapangitsa kuti boma lochepetsa thupi lisiyane ndi enawo, ndikuti limaphatikizanso mapuloteni owonda kupulumutsa thupi ndikuthandizira kuwotcha mafuta kwinaku mukudya zipatso zambiri zomwe zimapatsa madzi, fiber ndi mavitamini ambiri zomwe thupi limafunikira.
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