Kuwunika Kwabwino Kwa Mapuloteni: Kodi Zimathandiza Kuchepetsa Kuonda?

Zamkati

• Zotsatira Zakudya Zakudya Zabwino: 3.5 kuchokera 5
• Kodi Zimagwira Bwanji?
• Gawo 1: Kuchepetsa thupi (Kutalika Kosintha)
• Gawo 2: 14-Day (Masabata Awiri)
• Gawo 3: Kusakhazikika (Masabata Awiri)
• Gawo 4: Kusamalira (Chaka Chimodzi)
• Zopindulitsa
• Itha Kukuthandizani Kuti Muchepetse Kunenepa
• Zosavuta komanso Zosavuta
• Zimakhudza Thandizo Laluso
• Mulole Kuonjezera Kukhudzidwa kwa Insulin ndi Kupititsa Patsogolo Magazi A shuga
• Angachepetse Matenda a Mtima Omwe Atha Kuopsa
• Zovuta Zomwe Zingachitike
• Mtengo
• Zakudya Zambiri Zamapuloteni Zimakonzedwa Kwambiri
• Woletsa Kwambiri
• Osati Wosakaniza Vegan
• Ochepera Kunja Kwa North America
• Mutha Kukumana Ndi Zizindikiro Zosasangalatsa
• Zakudya Zodyera
• Zakudya Zomwe Muyenera Kupewa
• Zitsanzo Zam'menyu
• Gawo 1
• Gawo 2
• Gawo 3
• Gawo 4
• Mfundo Yofunika Kwambiri

Zotsatira Zakudya Zakudya Zabwino: 3.5 kuchokera 5

Zakudya Zamapuloteni Abwino zidapangidwa ndi Dr. Tran Tien Chanh ndi Olivier Benloulou.

Mfundo zake zidagwiritsidwa ntchito koyamba zaka zopitilira 20 zapitazo ndi a Dr. Tran Tien Chanh, omwe amayang'ana kuti apange njira yotetezera komanso yosavuta yolemetsa kwa odwala ake.

Zakudyazi zimawonedwa ngati ketogenic, mtundu womwe umaphatikizapo kutenga m'malo mwa kudya mafuta ndi mafuta kuti thupi lanu likhale ketosis.

Komabe, Zakudya Zamapuloteni Oyenera zimatenga njira yosinthira momwe kudya mafuta kumaletsedwanso kwakanthawi. Ochirikiza ake amati izi zimapangitsa kukhala kotheka pakuwotcha m'masitolo ogulitsa mafuta mthupi lanu.

Zakudyazi akuti zimapangidwa ndi sayansi yovomerezeka yochepetsera thupi, chifukwa imagwiritsa ntchito zakudya za ketogenic limodzi ndi maphunziro amoyo wathanzi.

Zakudyazi zimayendetsedwa ndikulimbikitsidwa ndi kampani yotchedwa Ideal Protein, yomwe imadziwikanso kuti Laboratoires C.O.P., Inc.

Nayi ndemanga mwatsatanetsatane wa Zakudya Zamapuloteni Abwino.

• Zolemba zonse: 3.5
• Kutaya thupi mwachangu: 4
• Kutaya kwakanthawi kwakanthawi: 3
• Zosavuta kutsatira: 4
• Khalidwe labwino: 3

MFUNDO YOFUNIKA KWAMBIRI: Zakudya Zamapuloteni Abwino ndizofufuza bwino komanso zopangidwa bwino. Komabe, ndi yamtengo wapatali, imadalira zakudya zopakidwa kapena zopakidwa ndipo imachepetsa kwambiri kudya kwa kalori, komwe kumatha kubweretsa zovuta zina.

Kodi Zimagwira Bwanji?

Kuti muyambe pa Zakudya Zamapuloteni Oyenera, muyenera kaye kulumikizana ndi chipatala chovomerezeka, chifukwa chakudyachi chimafunikira chitsogozo cha m'modzi ndi m'modzi kuchokera kwa akatswiri azachipatala kapena mphunzitsi wophunzitsidwa kuti akuthandizireni pakuchepetsa.

Pali malo ambiri omwe amapezeka ku North America, omwe amapezeka patsamba la Ideal Protein.

Zakudya Zamapuloteni Abwino zagawika magawo anayi apadera:

• Gawo 1: Kuchepetsa thupi
• Gawo 2: Masiku 14
• Gawo 3: Pre-olimba
• Gawo 4: Kukonza

Gawo 1: Kuchepetsa thupi (Kutalika Kosintha)

Gawo 1 la Zakudya Zamapuloteni Abwino limadziwika kuti gawo lochepetsa.

Zimayenera kutsatiridwa mpaka mutakwaniritsa 100% ya cholinga chanu chochepetsa thupi.

Mchigawo chino, anthu amafunsidwa kuti adye:

• Chakudya cham'mawa chamapuloteni.
• Chakudya chamadzulo cha Mapuloteni omwe ali ndi makapu awiri a nyama zosankhidwa (onani m'munsimu mu chaputala "Zakudya Zoti Idye").
• Gawo la mapuloteni okwana 85 (225-gramu) lokhala ndi makapu awiri azamasamba osankhidwa.
• Chakudya chabwino cha Mapuloteni.

Zakudya zabwino izi zamapuloteni zitha kugulidwa kudzera muzipatala kapena malo ovomerezeka. Zakudya zambiri zimapereka magalamu 20 a mapuloteni ndi zosakwana 200 zopatsa mphamvu pakatumikira.

Mutha kudya ndiwo zamasamba zopanda malire pamndandanda womwe adaneneratu ndi nkhomaliro ndi chakudya chamadzulo.

Kuphatikiza pa chakudya, ma dieters amauzidwa kuti adye zowonjezera izi, zomwe ziyenera kugulidwanso kudzera muzipatala kapena malo ovomerezeka:

• Chakudya cham'mawa: 1 multivitamin ndi 1 potaziyamu chowonjezera.
• Chakudya: 1 multivitamin, 2 calcium-magnesium supplements ndi 2 omega-3 zowonjezera.
• Akamwe zoziziritsa kukhosi: 2 calcium-magnesium yowonjezera.
• Ndi zakudya zonse: 1-2 mavitamini enzyme zowonjezera.
• Kamodzi tsiku lililonse: 2 antioxidant zowonjezera ndi 1/4 supuni ya tiyi ya Mchere Wabwino.

Popeza chakudyacho chimachepetsa kwambiri kudya kwa kalori, masewera olimbitsa thupi samalimbikitsidwa milungu itatu yoyambirira, chifukwa imatha kubweretsa zovuta zina.

Gawo 2: 14-Day (Masabata Awiri)

Gawo 2 la Zakudya Zamapuloteni Oyenera limadziwika kuti gawo la masiku 14. Zimayamba mukakwaniritsa cholinga chanu chochepetsa thupi.

Ngakhale mofanana ndi gawo lochepetsa, gawoli limakupatsani mwayi wodya nkhomaliro potengera zakudya zonse. Lili ndi mavitamini 225 a mapuloteni okhala ndi makapu awiri azamasamba osankhidwa. Chakudya chimodzimodzi.

Zowonjezera zomwe mumatenga pano ndizofanana ndi gawo 1.

Gawo 3: Kusakhazikika (Masabata Awiri)

Gawo 3 ndiye gawo lokhazikika lisanakhazikike ndikuyamba kusintha kupita ku zakudya zosamalira.

Gawoli ndi losavuta chifukwa zonse zomwe muyenera kuchita ndikusinthana ndi Mapuloteni abwino pa chakudya cham'mawa pazakudya zonse. Iyenera kukhala ndi njira ya protein, carb ndi mafuta, komanso chipatso.

Kuphatikiza apo, simufunikanso kutenga potaziyamu chowonjezera ndi kadzutsa.

Kubwezeretsanso ma carbs pachakudya cham'mawa akuti kumathandizira kuyambiranso kapangidwe kanu ka insulini ndikuikonzekeretsa kuti ipange kuchuluka koyenera. Komabe, palibe maphunziro azachipatala omwe amatsimikizira izi.

Gawo 4: Kusamalira (Chaka Chimodzi)

Gawo 4 ndiye gawo lomaliza la Zakudya Zamapuloteni Abwino.

Gawoli ndi dongosolo lokonzekera lomwe limatha miyezi 12. Cholinga cha gawoli ndikuphunzitsani momwe mungachepetsere kunenepa mukakhala ndi ufulu wambiri pazakudya.

Ngakhale gawoli limatenga miyezi 12, mukuyenera kutsatira mfundo zake zazikulu pamoyo.

Pali mfundo zingapo mgawo lino:

• Mafuta ndi carbs: Kunja kwa kadzutsa, pewani kuphatikiza zakudya zomwe zili ndi carbs ndi mafuta ambiri. Mwachitsanzo, ngati mumadya chakudya chamafuta ndi chopatsa protein chamadzulo, muchepetse kuchuluka kwa chakudya cha carb.
• Mapuloteni: Tengani kulemera kwa thupi lanu mu mapaundi ndikudula pakati, kenako muziyesetsa kudya kuchuluka kwa magalamu a protein tsiku lililonse. Mwachitsanzo, munthu wokhala ndi mapaundi 150 ayenera kudya pafupifupi magalamu 75 a mapuloteni patsiku.
• Tsiku lokondweretsedwa: Tsiku limodzi sabata iliyonse, mumaloledwa kudya zakudya zomwe nthawi zambiri zimangolekedwa pa Zakudya Zamapuloteni Oyenera.

Zowonjezera zina zimalimbikitsidwa panthawiyi, koma ndizosankha.

Zakudya Zabwino Zamapuloteni ndimagawo anayi a ketogenic omwe amayenera kuchitidwa ndi kuphunzitsa m'modzi ndi m'modzi ndi wololeza wokhala ndi zilolezo kapena mlangizi wophunzitsidwa.

Zopindulitsa

Zakudya zabwino za Mapuloteni zili ndi maubwino angapo omwe angapangitse kuti ikhale yotchuka pakuchepetsa thupi.

Itha Kukuthandizani Kuti Muchepetse Kunenepa

Zakudya Zamapuloteni Oyenera ndi mtundu wosinthidwa wa zakudya za ketogenic.

Pali umboni wamphamvu kuti kutsatira ketogenic kumalimbikitsa kutaya thupi.

Mwachitsanzo, kuwunika kwa maphunziro a 13 kudawonetsa kuti zakudya za ketogenic zinali zothandiza kuposa zakudya zamafuta ochepa pakulimbikitsa kuchepa thupi ndikuthandizira odwala ().

Izi zati, kafukufuku wasayansi yemwe amafufuza makamaka Zakudya Zamapuloteni Oyenera akusowa. Kafukufuku wotere amafunika asanawunikidwe momwe Zakudya Zamapuloteni Oyenera zimakhazikika mpaka zakudya zamtundu wa ketogenic kapena zakudya zilizonse zolemetsa.

Zosavuta komanso Zosavuta

Zakudya monga Zakudya Zabwino Zamapuloteni ndizosangalatsa kwa anthu otanganidwa.

Munthawi yochepetsa thupi, mumakonda kudya zakudya zopangira mapuloteni abwino. Chokhacho ndi chakudya chamadzulo, chomwe muyenera kuyeza magawo anu a protein ndi masamba.

Kudya chakudya cham'mbuyomu kumachepetsa kwambiri nthawi yomwe mumagula, kukonzekera ndi kuphika, kumasula nthawi yambiri kwa anthu omwe amakhala otanganidwa.

Ponseponse, Zakudya zabwino za Protein zimaphatikizapo ntchito yocheperako kuposa zakudya zambiri.

Zimakhudza Thandizo Laluso

Zakudya zabwino za Protein zimapereka chithandizo kuchokera kwa akatswiri azachipatala kapena mlangizi wophunzitsidwa bwino, yemwe angathandize kuchepetsa thupi ndikuthandizira kuti zisachitike.

M'malo mwake, kafukufuku wasonyeza kuti anthu amatha kutsatira pulogalamu yochepetsa thupi akakhala ndi chithandizo pochita izi (,).

Kuphatikiza apo, thandizo limathandizira kuti anthu azikhala ndi mlandu ().

Mulole Kuonjezera Kukhudzidwa kwa Insulin ndi Kupititsa Patsogolo Magazi A shuga

Kukhala ndi mafuta ochulukirapo kumatha kubweretsa chiopsezo cha mtundu wachiwiri wa matenda ashuga komanso matenda amadzimadzi.

Monga momwe zakudya za ketogenic zingakuthandizireni kutaya mafuta ochulukirapo, amathanso kuchepetsa mavuto omwe amabwera chifukwa cha matenda ashuga ndi ma syndromes amadzimadzi, monga insulin kukana - zonse zomwe zimathandiza kuwongolera shuga m'magazi.

Pakafukufuku wina, zakudya za ketogenic zidachepetsa kuchepa kwa insulin pomenya 75% ().

Pakafukufuku wina, anthu onenepa kwambiri omwe ali ndi matenda ashuga amtundu wa 2 omwe adatsata zakudya zochepa kwambiri adatsika kwambiri motsutsana ndi insulin ().

Angachepetse Matenda a Mtima Omwe Atha Kuopsa

Munthawi yochepetsa thupi, Zakudya Zamapuloteni Oyenera zimafanana kwambiri ndi zakudya za ketogenic.

Kafukufuku wasonyeza kuti chakudya chochepa kwambiri cha carb ndi ketogenic chitha kusintha zomwe zimayambitsa matenda amtima.

Mwachitsanzo, kuwunika kochita kafukufuku kunawonetsa kuti zakudya zamafuta ochepa sizimangochepetsa thupi koma zimachepetsanso ziwopsezo zamatenda amtima - okwanira komanso "oyipa" a LDL cholesterol ()

Pakufufuza kwina, anthu onenepa kwambiri omwe adatsata zakudya za ketogenic adachepetsa kwambiri systolic ndi diastolic magazi, mafuta a visceral, shuga wosala magazi, milingo ya insulini yamagazi ndi milingo ya triglyceride ().

Zakudya zabwino za Protein zimapereka maubwino angapo, kuphatikiza kuchepa thupi, kugwiritsa ntchito mosavuta, kuthandizira akatswiri, kuwonjezera chidwi cha insulin ndikuchepetsa chiopsezo cha matenda amtima.

Zovuta Zomwe Zingachitike

Ngakhale Zakudya Zabwino Zamapuloteni zili ndi maubwino angapo, imakhalanso ndi zovuta zina.

Mtengo

Kwa anthu omwe ali ndi bajeti, Zakudya Zamapuloteni Abwino zitha kukhala zodula kwambiri.

Ngakhale tsamba la Ideal Protein silinatchule mtengo wazakudya, zipatala zothandizana nazo zimapereka ntchito kuyambira $ 320-450 - ndipo zikuyenera kungoyambika.

Kusiyanitsa kwa mtengo kumadalira kuchuluka kwa zomwe chipatala chimalipiritsa pakuwonana koyamba.

Mukangoyamba, Zakudya Zabwino Zamapuloteni zimakubwezeretsani pafupifupi $ 15 patsiku.

Zakudya Zambiri Zamapuloteni Zimakonzedwa Kwambiri

Zakudya zambiri zamapuloteni zomwe zidakonzedweratu zimakonzedwa kwambiri.

Amakhala ndi mafuta osiyanasiyana, zowonjezera komanso zotsekemera zomwe sizimapezeka mwachilengedwe.

Ngati mumapewa zakudya zokonzedweratu, Zakudya Zamapuloteni Oyenera sizabwino kwa inu.

Woletsa Kwambiri

Anthu omwe amakonda kusinthasintha amatha kulimbana ndi Zakudya Zakudya Zamtundu Wabwino, chifukwa zimalepheretsa kwambiri zakudya - makamaka koyambirira.

Mwachitsanzo, pagawo 1, chakudya chamadzulo ndi chakudya chokha chomwe mungakonzere mbale zanu. Kupanda kutero, muyenera kudya magawo abwino a Mapuloteni nthawi ya kadzutsa, nkhomaliro komanso nthawi yopumira.

Kuphatikiza apo, chakudyacho chimalepheretsa zakudya zomwe zimathandizira kuti muchepetse thupi - monga mbewu zonse, mtedza, mapeyala ndi zina zambiri.

Izi zati, chakudyachi chimakupatsani ufulu wambiri mukafika pagawo losamalira.

Osati Wosakaniza Vegan

Zakudya Zamapuloteni Abwino sizoyenera nkhumba, chifukwa zakudya zake zomwe zimakonzedweratu nthawi zina zimakhala ndi mazira ndi mkaka.

Komabe, odyetsa zamasamba amatha kutsatirabe.

Ngati mumapewa zopangidwa ndi ziweto, zakudya zamafuta ochepa zama carb zitha kukhala zoyenera.

Ochepera Kunja Kwa North America

Zakudya zabwino za Mapuloteni zimapezeka m'makliniki ndi malo opitilira 3,500 padziko lonse lapansi.

Komabe, ambiri mwa malowa ali ku North America, zomwe zimapangitsa kuti mavutowa azitsatiridwa kwina kulikonse.

Kumbukirani kuti chakudyacho sichingatsatidwe popanda kuchipatala.

Pali malo othandizira anthu okhala m'malo omwe zipatala sizikupezeka. Komabe, ngati mupita njirayi, mungafunikire kuitanitsa chakudya mdziko lanu.

Mutha Kukumana Ndi Zizindikiro Zosasangalatsa

Choyipa china cha Zakudya Zamapuloteni Abwino ndikuchepetsa kwake kwakumwa kwa kalori.

Mwachitsanzo, zakudya zake zambiri zimakhala ndi zoperewera zopitilira 200, zomwe zikutanthauza kuti mwina mukudya zosakwana 1 000 patsiku.

Zakudya zoletsedwazi siziyamikiridwa - pokhapokha atalangizidwa ndi dokotala - kwa ana, amayi apakati kapena oyamwitsa, achikulire 65 ndi achikulire komanso achikulire omwe ali ndi matenda ena.

Kuchepetsa kalori yanu mwamphamvu kwambiri kungayambitse zovuta, monga:

• Njala
• Nseru
• Chizungulire
• Kupweteka mutu
• Kutopa
• Kudzimbidwa
• Tsankho Cold
• Kupatulira tsitsi ndi tsitsi
• Miyala
• Kusamba kosasamba

Ngati Zakudya Zabwino Kwambiri Zimasokoneza Moyo Wanu, ganizirani zongosiya.

Zakudya zabwino za Mapuloteni zili ndi zovuta zambiri, kuphatikiza mtengo, zakudya zopangidwa kwambiri, zoletsa kwambiri pazakudya, kupezeka kwakanthawi kochepa komanso zovuta zoyipa.

Zakudya Zodyera

Zakudya zabwino za Mapuloteni ndizoletsa kwambiri pagawo 1 (kuchepa thupi) ndi 2 (masiku 14).

Mwachitsanzo, gawo 1 limafuna kuti muzidya mbale zitatu zoyambirira za Protein patsiku. Kupatula chakudya chamadzulo, chomwe mumaloledwa kusankha njira ya protein.

Nayi njira zina zamapuloteni pazakudya zabwino zamapuloteni:

• Nsomba: Nsomba iliyonse, monga anchovy, cod, flounder, hake, tuna, tilapia, mahi-mahi, red snapper, redfish, trout kapena salimoni. Komabe, lembani nsomba kamodzi pa sabata.
• Zakudya zina zam'nyanja: Squid, shrimp, oyster, mussels, lobster, crawfish, clams, scampi, scallops kapena nkhanu.
• Nkhuku: Nkhuku yopanda khungu, Turkey, mbalame, zinziri kapena mbalame zamtchire.
• Ng'ombe: Tenderloin, sirloin, ng'ombe yowonda kwambiri, rump kapena mabala ena.
• Nkhumba: Ham kapena mafuta opanda mafuta.
• Nyama yamwana wang'ombe: Tenderloin, bere, phewa, nthiti, shank, cutlet kapena mabala ena.
• Zamasamba: Mazira kapena tofu (chigwa).
• Zina: Venison, njati, impso, chiuno cha mwanawankhosa, chiwindi, kalulu, nthiwatiwa kapena ena.

Ndi nkhomaliro ndi chakudya chamadzulo, mumaloledwa kudya zikho ziwiri zamasamba osankhidwa kapena masamba osavomerezeka omwe kampani imavomereza. Izi zikuphatikiza:

• Masamba osankhidwa (makapu 2 pakudya): Katsitsumzukwa, nyemba za nyemba, rhubarb, okra, sauerkraut, zukini, chikasu chachikasu chachilimwe, chicory, nyemba, kale ndi zina.
• Masamba osaphika: Letesi, udzu winawake, bowa, radish, sipinachi, radicchio ndi endives.

Nawa zokometsera komanso zokometsera zomwe zimadya:

• Zokometsera ndi toppings: Zitsamba (zonse), adyo, ginger, viniga (woyera ndi apulo cider), tamari, msuzi wa soya, msuzi wotentha, mpiru wotentha, zonunkhira (MSG- ndi carb-free), timbewu tonunkhira ndi zina zambiri.

Mukafika pagawo 3 ndi 4, mutha kuyambiranso zambiri zama carb, mkaka ndi mafuta, kuphatikiza:

• Ma carbs ovuta: Mkate wambewu yambewu zonse ndi njere zonse, tirigu wopanda shuga.
• Zipatso: Nthochi, maapulo, mapichesi, yamatcheri, mapapaya, zipatso zamphesa, apricots, maula, tangerine, chivwende, zipatso zokonda, mphesa, malalanje, kiwifruit ndi zina zambiri.
• Mkaka: Batala, mkaka, yogati ndi tchizi.
• Mafuta: Margarine ndi mafuta.

Zakudya Zamapuloteni Abwino ndizopondereza ndipo zimangolola zakudya zapadera pambali pa Zakudya zabwino za Mapuloteni.

Zakudya Zomwe Muyenera Kupewa

Zakudya zotsatirazi ndizoletsedwa pagawo 1 ndi 2 la Zakudya Zamapuloteni Abwino.

• Pasitala (kupatula mtundu wabwino wa Mapuloteni), mpunga, nyemba, buledi ndi chimanga.
• Mizu yonse yamasamba, kuphatikiza mbatata, beets ndi kaloti.
• Nandolo zokoma ndi chimanga.
• Zipatso zonse.
• Mkaka wonse, kupatula mkaka umodzi (30 ml) wa mkaka wa khofi kapena tiyi.
• Mtedza wonse.
• Soda zonse.
• Zakudya zonse zopanda pake, kuphatikiza maswiti, mipiringidzo ya chokoleti ndi tchipisi ta mbatata.
• Madzi onse azipatso zamalonda ndi timadziti ta masamba.
• Mowa wonse (mowa, vinyo, mowa, ndi zina).

Mukafika gawo lachitatu, mumaloledwa zipatso, mafuta, mkaka ndi ma carbs ovuta, monga mkate wambewu.

Zakudya Zamapuloteni Oyenera zimaletsa zakudya monga pasitala, ndiwo zamasamba, zipatso, mkaka ndi mtedza. Komabe, zimalola kusinthasintha kwakanthawi pang'ono.

Zitsanzo Zam'menyu

Nayi lingaliro la tsiku limodzi lachigawo chilichonse cha Zakudya Zamapuloteni Oyenera lingawoneke. Kumbukirani kuti Mapuloteni Abwino amalimbikitsa mtundu wa Natura wamavitamini, zowonjezera mavitamini ndi ma enzyme.

Gawo 1

• Chakudya cham'mawa: Chakudya chabwino kwambiri cha Mapuloteni (monga oatmeal wa apulo), multivitamin imodzi, potaziyamu imodzi ndi michere 1-2.
• Chakudya: Mmodzi Wabwino Mapuloteni chakudya (monga ng'ombe stroganoff), makapu awiri a masamba osankhidwa ndi 1-2 michere. Zosankha zamasamba zosaphika.
• Chakudya: 8 ounces (225 gramu) wa puloteni, 2 makapu a masamba osankhidwa, multivitamin imodzi, zowonjezera calcium-magnesium, ma omega-3 owonjezera ndi ma 1-2 michere. Zosankha zamasamba zosaphika.
• Akamwe zoziziritsa kukhosi: Chakudya chabwino cha Mapuloteni (monga kapamwamba batala wa chiponde), zowonjezera ziwiri za calcium-magnesium ndi ma 1-2 michere.
• Kamodzi tsiku lililonse: Awiri antioxidant zowonjezera ndi 1/4 supuni ya tiyi Mchere wabwino.

Gawo 2

• Chakudya cham'mawa: Chakudya chabwino cha Mapuloteni (monga omelet ya zitsamba ndi tchizi), multivitamin imodzi, potaziyamu imodzi yowonjezera ndi ma 1-2 michere.
• Chakudya: Mavitamini 8 (225 magalamu) a gwero la mapuloteni, makapu awiri a masamba osankhidwa ndi ma 1-2 michere. Zosankha zamasamba zosaphika.
• Chakudya: 8 ounces (225 gramu) wa puloteni, 2 makapu a masamba osankhidwa, multivitamin imodzi, zowonjezera calcium-magnesium, ma omega-3 owonjezera ndi ma 1-2 michere. Zosankha zamasamba zosaphika.
• Akamwe zoziziritsa kukhosi: Chakudya chabwino kwambiri cha Mapuloteni (monga chotchinga cha vanila), zowonjezera ziwiri za calcium-magnesium ndi michere 1-2.
• Kamodzi tsiku lililonse: Awiri antioxidant zowonjezera ndi 1/4 supuni ya tiyi Mchere wabwino.

Gawo 3

• Chakudya cham'mawa: Mapuloteni Oyenera Omaliza kudya kapena kadzutsa wokhala ndi mapuloteni, carb, mafuta / mkaka wosankha ndi zipatso (mwachitsanzo, mazira omwe ali ndi tchizi, mkate wambewu zonse ndi apulo). Komanso, multivitamin imodzi ndi 1-2 michere.
• Chakudya: Mavitamini 8 (225 magalamu) a gwero la mapuloteni, makapu awiri a masamba osankhidwa ndi ma 1-2 michere. Zosankha zamasamba zosaphika.
• Chakudya: 8 ounces (225 gramu) wa puloteni, 2 makapu a masamba osankhidwa, multivitamin imodzi, zowonjezera calcium-magnesium, ma omega-3 owonjezera ndi ma 1-2 michere. Zosankha zamasamba zosaphika.
• Akamwe zoziziritsa kukhosi: Chakudya chabwino kwambiri cha Mapuloteni (monga chiponde cha soan chiponde), zowonjezera ziwiri za calcium-magnesium ndi ma 1-2 michere.
• Kamodzi tsiku lililonse: Awiri antioxidant zowonjezera ndi 1/4 supuni ya tiyi Mchere wabwino.

Gawo 4

• Chakudya cham'mawa: Mkate wonse wazira ndi mazira okhala ndi ham kapena tchizi ndi multivitamin imodzi.
• Chakudya: Low-carb entée (monga saladi ya nkhuku ndi msuzi woyera).
• Chakudya: Kulowa mafuta ochepa okhala ndi ma carbs ovuta (monga spaghetti bolognese) ndi multivitamin imodzi.
• Akamwe zoziziritsa kukhosi: Chakudya chabwino cha mapuloteni kapena chotupitsa thanzi chomwe mungasankhe (monga ma almond) ndi zowonjezera ziwiri zama calcium-magnesium.

Menyu yanu yamapuloteni abwino imadalira gawo. Kumbukirani kuti chakudyachi chimaphatikizaponso zowonjezera zowonjezera zomwe zimayenera kumwedwa nthawi zosiyanasiyana.

Mfundo Yofunika Kwambiri

Zakudya zabwino zamapuloteni ndizosintha keto zomwe zimawonjezera njira zovomerezeka monga chithandizo cha akatswiri komanso maphunziro othandiza kudya.

Ngakhale ndizosavuta komanso zopangidwa kuti zitsimikizire kupambana kwanthawi yayitali, ndizokwera mtengo, zoletsa, zodzaza ndi zakudya zokhazikitsidwa kale komanso zosafikirika kunja kwa America.

Ngakhale Zakudya Zoyenera Za Mapuloteni ndizokhazikitsidwa ndi mfundo za sayansi, sizimathandizidwa ndi maphunziro azachipatala omwe adasindikizidwa. Chifukwa chake, kugwira kwake sikudziwika.