Kuwunika Kwa Zakudya za Optavia: Kodi Zimathandiza Kuchepetsa Kuonda?

Zamkati

• Zotsatira Zakudya Zakudya Zabwino: 2.25 kuchokera 5
• Kodi chakudya cha Optavia ndi chiyani?
• Mavesi azakudya
• Momwe mungatsatire zakudya za Optavia
• Njira zoyambirira
• Gawo lokonzanso
• Kodi zingakuthandizeni kuchepa thupi?
• Zopindulitsa zina
• Zosavuta kutsatira
• Zitha kusintha kuthamanga kwa magazi
• Amapereka chithandizo chokhazikika
• Zowonongeka
• Ochepa kwambiri ma calories
• Zingakhale zovuta kumamatira
• Zitha kukhala zodula
• Zingakhale zosagwirizana ndi mitundu ina yodyera
• Zitha kubweretsa kuti thupi lipezenso
• Optavia Fuelings amasinthidwa kwambiri
• Makochi a pulogalamuyi si akatswiri azaumoyo
• Zakudya zoti mudye
• Zakudya zofunika kupewa
• Zitsanzo menyu
• Mfundo yofunika

Zotsatira Zakudya Zakudya Zabwino: 2.25 kuchokera 5

Ngati simusangalala kuphika kapena mulibe nthawi yophika, mutha kukhala ndi chidwi ndi zakudya zomwe zimachepetsa nthawi yanu kukhitchini.

Zakudya za Optavia zimatero. Zimalimbikitsa kuchepa thupi kudzera pakuphatikiza ma kalori ochepa, zopangidwa kale, zakudya zochepa zophika kunyumba, komanso kuthandizira m'modzi m'modzi kuchokera kwa wophunzitsa.

Komabe, mwina mungadabwe ngati zili zotetezeka komanso ngati zili ndi zovuta zina.

Nkhaniyi ikufotokoza ubwino ndi kuipa kwa zakudya za Optavia, komanso mphamvu yake, kukuthandizani kusankha ngati kuli koyenera kwa inu.

• Zolemba zonse: 2.25
• Kutaya thupi mwachangu: 4
• Kuchepetsa thupi kwakanthawi: 1
• Zosavuta kutsatira: 3
• Khalidwe labwino: 1

MFUNDO YOFUNIKA KWAMBIRI: Zakudya za Optavia zawonetsedwa kuti zimapangitsa kuti muchepetse kunenepa kwakanthawi kochepa, koma kafukufuku amafunikira pakutha kwake kwakanthawi. Ndondomeko yochepetsera kuchepa imakhala ndi zakudya zochepa ndipo imadalira kwambiri zakudya zopangidwiratu, zosinthidwa kwambiri komanso zokhwasula-khwasula.

Kodi chakudya cha Optavia ndi chiyani?

Zakudya za Optavia ndi za Medifast, kampani yobwezeretsa chakudya.Zakudya zake zonse zazikulu (zomwe zimatchedwanso Medifast) ndi Optavia ndizotsika kwambiri, zimachepetsa mapulogalamu a carb omwe amaphatikiza zakudya zopakidwa m'matumba ndi zakudya zokometsera kuti akalimbikitse kuwonda.

Komabe, mosiyana ndi Medifast, zakudya za Optavia zimaphatikizapo kuphunzitsa m'modzi m'modzi.

Ngakhale mutha kusankha pazosankha zingapo, zonsezi zimaphatikizira zopangidwa ndi dzina lotchedwa Optavia Fuelings ndi zopangira zokometsera zomwe zimadziwika kuti Zakudya Zotsamira komanso Zobiriwira.

Optavia Fuelings ili ndi zinthu zopitilira 60 zomwe zili ndi ma carbs ochepa koma zimakhala ndi mapuloteni komanso zikhalidwe za maantibiotiki, zomwe zimakhala ndi mabakiteriya ochezeka omwe angalimbikitse thanzi lanu. Zakudya izi ndizophatikizira mipiringidzo, makeke, kugwedeza, mapira, chimanga, msuzi, ndi pasitala ().

Ngakhale zingaoneke kuti ndizokwera kwambiri mu carbs, Fuelings adapangidwa kuti azikhala ochepera mu carbs ndi shuga kuposa zakudya zamtundu womwewo. Kuti akwaniritse izi, kampaniyo imagwiritsa ntchito olowa m'malo mwa shuga ndi kukula kwakanthawi kochepa.

Kuphatikiza apo, ma Fuelings ambiri amanyamula ma whey protein ufa ndi soya protein amadzipatula.

Kwa iwo omwe sakufuna kuphika, kampaniyo imapereka mzere wazakudya zochepa zopangidwa ndi ma carb zotchedwa Flavour of Home zomwe zitha kusintha chakudya chotsamira komanso Chobiriwira.

Mavesi azakudya

Zakudya za Optavia zimaphatikizapo mapulogalamu awiri ochepetsa thupi ndi njira yokonzera kulemera:

• Ndondomeko Yabwino Yolemera 5 & 1. Ndondomeko yotchuka kwambiri, mtunduwu umaphatikizapo Optavia Fuelings zisanu ndi chakudya chotsamira komanso chobiriwira tsiku lililonse.
• Ndondomeko Yolemera Yolemera 4 & 2 & 1. Kwa iwo omwe amafunikira ma calories owonjezera kapena kusinthasintha pakusankha zakudya, dongosololi limaphatikizapo mafuta anayi a Optavia, chakudya chotsamira ndi chobiriwira, komanso chotupitsa chimodzi patsiku.
• Ndondomeko Yathanzi 3 & 3 Plan. Zomwe zidapangidwa kuti zizisamalidwa, izi zimaphatikizapo mafuta atatu a Optavia Fuelings ndi zakudya zitatu zopyola bwino tsiku lililonse.

Pulogalamu ya Optavia imapereka zida zowonjezera zokuthandizira kuchepa thupi ndi kukonza, kuphatikiza maupangiri ndi kudzoza kudzera pa meseji, mabwalo am'magulu, mafoni olimbikitsira sabata iliyonse, ndi pulogalamu yomwe imakupatsani mwayi wokumbutsirani chakudya ndi kutsatira zomwe mumadya.

Kampaniyi imaperekanso mapulogalamu apadera kwa amayi oyamwitsa, okalamba, achinyamata, komanso anthu odwala matenda ashuga kapena gout.

Ngakhale Optavia amapereka mapulani apaderawa, sizikudziwika ngati chakudyachi ndichabwino kwa anthu omwe ali ndi matenda enaake. Kuphatikiza apo, achinyamata ndi amayi oyamwitsa ali ndi zosowa zapadera ndi zopatsa mphamvu zomwe sizingakwaniritsidwe ndi chakudya cha Optavia.

Chakudya cha Optavia chimakhala ndi Medifast ndipo chimaphatikizaponso kugula, kugula pang'ono ndi zokhwasula-khwasula, chakudya chochepa chokometsera, komanso kuphunzitsa kosalekeza kulimbikitsa kunenepa ndi kuchepa kwamafuta.

Momwe mungatsatire zakudya za Optavia

Mosasamala kanthu komwe mungasankhe, mumayamba kucheza pafoni ndi mphunzitsi kuti akuthandizeni kudziwa zomwe Optavia akufuna kutsatira, kukhazikitsa zonenepa, ndikudziwikiratu pulogalamuyi.

Njira zoyambirira

Kuti muchepetse kunenepa, anthu ambiri amayamba ndi Pulogalamu Yabwino Yolemera 5 & 1, yomwe ndi njira ya 800-1,000 ya kalori yomwe ikunenedwa kukuthandizani kutsitsa mapaundi 12 (5.4 kg) pamasabata 12.

Pa pulani iyi, mumadya 5 Optavia Fuelings ndi chakudya chimodzi chotsamira ndi chobiriwira tsiku lililonse. Mukuyenera kudya chakudya chimodzi maola awiri kapena atatu ndikulowetsa mphindi 30 pamasiku ambiri sabata.

Pazonse, Mafuta ndi chakudya sizipereka zoposa 100 magalamu a carbs patsiku.

Mumawitanitsa zakudyazi patsamba lanu lauphunzitsi, popeza makochi a Optavia amalipidwa pa komiti.

Zakudya zopendekera komanso zobiriwira zimapangidwa kuti zikhale ndi mapuloteni ambiri komanso otsika ma carbs. Chakudya chimodzi chimapereka ma ounike 5-7 (145-200 magalamu) a zomanga thupi zophika zonenepa, magawo atatu a masamba osakhuthala, mpaka mafuta awiri athanzi.

Ndondomekoyi imaphatikizaponso 1 zokhwasula-khwasula tsiku lililonse, zomwe ziyenera kuvomerezedwa ndi wophunzitsa wanu. Zakudya zokhwima zomwe zimavomerezedwa ndi pulani zimaphatikizira timitengo 3 todyera udzu winawake, 1/2 chikho (60 magalamu) a gelatin wopanda shuga, kapena 1/2 ounce (14 magalamu) a mtedza.

Pulogalamuyi imaphatikizaponso kalozera wodyera yemwe amafotokoza momwe mungayitanitsire chakudya chotsamira ndi chobiriwira ku malo omwe mumakonda kwambiri. Kumbukirani kuti mowa ndi wokhumudwitsidwa kwambiri pa dongosolo la 5 & 1.

Gawo lokonzanso

Mukafika kulemera kwanu, mumalowa gawo la masabata asanu ndi limodzi osintha, zomwe zimaphatikizapo kuwonjezera ma calories osapitirira ma calories 1,550 patsiku ndikuwonjezera zakudya zosiyanasiyana, kuphatikiza mbewu zonse, zipatso, ndi mkaka wochepa wamafuta.

Pambuyo pa masabata asanu ndi limodzi, mukuyenera kusunthira ku Optimal Health 3 & 3 Plan, yomwe imaphatikizapo chakudya chotsamira cha 3 Chotsamira ndi Chobiriwira ndi 3 Fuelings tsiku lililonse, kuphatikiza kuphunzitsa kopitilira Optavia.

Omwe apambana pantchitoyo ali ndi mwayi wophunzitsidwa ngati mphunzitsi wa Optavia.

Dongosolo lakuchepa kwamafuta la Optavia 5 & 1 lili ndi ma calories ochepa komanso ma carbs ndipo limaphatikizapo Mafuta asanu omwe adakonzedweratu ndi chakudya chochepa chotsitsika ndi chakudya chobiriwira patsiku. Mukakwaniritsa cholinga chanu cholemera, mumasintha kukhala njira yochepetsera yokonza.

Kodi zingakuthandizeni kuchepa thupi?

Zakudya za Optavia zakonzedwa kuti zithandizire anthu kuti achepetse kunenepa ndi mafuta pochepetsa ma calorie ndi ma carbs kudzera pazakudya zopatsidwa pang'ono.

Dongosolo la 5 & 1 limachepetsa ma calories mpaka 800-1,000 calories patsiku logawanika pakati pa zakudya zisanu ndi chimodzi zolamulidwa.

Ngakhale kafukufukuyu akusakanikirana, kafukufuku wina wasonyeza kuti amachepetsa kwambiri kulemera kwake ndi mapulani okwanira osankha pang'ono poyerekeza ndi zakudya zoperewera zama kalori (,).

Kafukufuku akuwonetsanso kuti kuchepetsa kuchuluka kwa kalori kumathandiza kuti muchepetse thupi komanso kuchepa kwamafuta - monganso zakudya zochepa za carb, posachedwa (,,,,).

Kafukufuku wamasabata 16 mwa anthu 198 omwe ali ndi kunenepa kwambiri kapena kunenepa kwambiri adapeza kuti omwe ali pa Plan 5 & 1 ya Optavia anali ndi kuchepa kwambiri, kuchuluka kwamafuta, komanso kuzungulira m'chiuno, poyerekeza ndi gulu lolamulira ().

Makamaka, omwe ali pa 5 & 1 Plan adataya 5.7% ya thupi lawo, pafupifupi, ndi 28.1% ya omwe akutenga nawo gawo ataya 10%. Izi zitha kupereka phindu lina, monga momwe kafukufuku amagwirizanitsira 5-10% ya kuchepa thupi ndi kuchepa kwa matenda amtima ndi mtundu wa 2 shuga (,).

Kuphunzitsa m'modzi m'modzi kungathandizenso.

Kafukufuku omwewo adapeza kuti anthu omwe ali ndi zakudya za 5 & 1 omwe amaliza osachepera 75% ya magawo ophunzitsira adataya kulemera kopitilira kawiri kuposa omwe sanachite nawo magawo ochepa ().

Komabe, muyenera kukumbukira kuti kafukufukuyu adathandizidwa ndi Medifast.

Komabe, maphunziro ena angapo akuwonetsa kusintha kwakukulu pakuchepetsa kwakanthawi kochepa komanso kwakanthawi kochepa komanso kutsatira zakudya m'mapulogalamu omwe amaphatikizira kuphunzitsa kosalekeza (,,,).

Pakadali pano, palibe kafukufuku yemwe adafufuza zotsatira zakutali za zakudya za Optavia. Komabe, kafukufuku wofanana ndi wa Medifast adazindikira kuti 25% yokha mwa omwe amatenga nawo mbali adasunga chakudyacho mpaka chaka chimodzi ().

Kuyesanso kwina kunawonetsa kuti thupi limapezanso nthawi yolimbitsa thupi kutsatira zakudya za 5 & 1 Medifast diet ().

Kusiyana kokha pakati pa zakudya za 5 & 1 Medifast ndi 5 & 1 Optavia Plan ndikuti Optavia imaphatikizapo kuphunzitsa.

Ponseponse, kafukufuku wambiri amafunikira kuti awone ngati zakudya za Optavia ndizothandiza kwanthawi yayitali.

Zakudya zochepa za Optavia zakudya zochepa, mapangidwe ochepa a carb amaphatikizapo kuthandizira kosalekeza kuchokera kwa makochi ndipo awonetsedwa kuti amatsogolera kunenepa kwakanthawi kochepa komanso kuwonongeka kwamafuta. Komabe, kugwira ntchito kwake kwanthawi yayitali sikudziwika.

Zopindulitsa zina

Zakudya za Optavia zili ndi maubwino ena omwe angalimbikitse kuchepa thupi komanso thanzi lathunthu.

Zosavuta kutsatira

Popeza chakudyacho chimadalira kwambiri Mafuta oyikidwiratu, mumangokhala ndi udindo wophika chakudya chimodzi patsiku pa Dongosolo la 5 & 1.

Kuphatikiza apo, dongosolo lililonse limabwera ndi mitengo yazakudya ndi mapulani azakudya kuti zikhale zosavuta kutsatira.

Ngakhale mukulimbikitsidwa kuphika 1-3 Zakudya zopyapyala ndi Zobiriwira patsiku, kutengera dongosolo, ndizosavuta kupanga - popeza pulogalamuyi imaphatikizira maphikidwe ndi mndandanda wazakudya.

Kuphatikiza apo, iwo omwe alibe chidwi chophika atha kugula chakudya chomwe chili m'matumba chotchedwa Flavors of Home kuti alowe m'malo mwa chakudya chotsamira komanso chobiriwira.

Zitha kusintha kuthamanga kwa magazi

Mapulogalamu a Optavia atha kuthandiza kuchepetsa kuthamanga kwa magazi kudzera pakuchepetsa thupi komanso kuchepa kwa sodium.

Ngakhale kuti zakudya za Optavia sizinafufuzidwe mwachindunji, kafukufuku wamasabata 40 mwa anthu 90 omwe ali ndi kunenepa kwambiri kapena kunenepa kwambiri pulogalamu yofananira ya Medifast idawonetsa kuchepa kwakukulu kwa kuthamanga kwa magazi ().

Kuphatikiza apo, mapulani onse a chakudya cha Optavia adapangidwa kuti azipereka zosakwana 2,300 mg ya sodium patsiku - ngakhale zili kwa inu kusankha zosankha zochepa za sodium pazakudya zopepuka komanso zobiriwira.

Mabungwe ambiri azaumoyo, kuphatikiza Institute of Medicine, American Heart Association, ndi United States department of Agriculture (USDA), amalimbikitsa kumwa zosakwana 2,300 mg wa sodium patsiku.

Ndi chifukwa chakuti kudya kwambiri sodium kumalumikizidwa ndi chiopsezo chowonjezeka cha kuthamanga kwa magazi ndi matenda amtima mwa anthu omwe ali ndi vuto la mchere (,,).

Amapereka chithandizo chokhazikika

Makochi azaumoyo a Optavia amapezeka pamapulogalamu onse ochepetsa thupi komanso kukonza.

Monga tafotokozera pamwambapa, kafukufuku wina adapeza ubale wamphamvu pakati pa kuchuluka kwa magawo ophunzitsira pa Optavia 5 & 1 Plan ndikuwongolera kuwonda ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti kukhala ndi mphunzitsi wam'moyo kapena mlangizi zitha kuthandizira kukonza kwakanthawi (,).

Pulogalamu ya Optavia ili ndi maubwino owonjezera, chifukwa ndiosavuta kutsatira ndikuthandizira mosalekeza. Pochepetsa kuchepa kwa sodium, imathandizanso kuchepetsa kuthamanga kwa magazi kwa anthu ena.

Zowonongeka

Ngakhale zakudya za Optavia zitha kukhala njira yochepetsera ena, zimakhala ndi zovuta zingapo.

Ochepa kwambiri ma calories

Ndi ma calories 800-1,2000 okha patsiku, pulogalamu ya Optavia 5 & 1 ndiyotsika kwambiri, makamaka kwa anthu omwe amakonda kudya 2,000 kapena kuposa patsiku.

Ngakhale kuti kuchepa kwama calories kwakanthawi kumeneku kumatha kuchepa thupi, kafukufuku wasonyeza kuti zitha kupangitsa kuchepa kwa minofu ().

Kuphatikiza apo, zakudya zopatsa mafuta ochepa zimatha kuchepa kuchuluka kwama calories omwe thupi lanu limatentha ndi 23%. Kuchepetsa kuchepa kumeneku kumatha kutha ngakhale mutasiya kuletsa zopatsa mphamvu (,).

Kuletsa ma kalori kumatha kubweretsa kusadya mokwanira zakudya zofunikira, kuphatikiza mavitamini ndi michere (,).

Zotsatira zake, anthu omwe ali ndi zosowa zochulukirapo, monga azimayi apakati, othamanga, komanso anthu omwe akutenga nawo mbali kwambiri, ayenera kusamala kuti akwaniritse zosowa zawo pochepetsa kuchuluka kwa kalori.

Pomaliza, kafukufuku akuwonetsa kuti kudya kwakanthawi kochepa kumayambitsa njala ndi zikhumbo, zomwe zitha kupangitsa kuti kutsatira kwa nthawi yayitali kukhale kovuta (,).

Zingakhale zovuta kumamatira

Dongosolo la 5 & 1 limaphatikizapo Mafuta asanu oyikiratu kale ndi chakudya chimodzi chotsika kwambiri cha carb patsiku. Zotsatira zake, zimatha kukhala zoletsa pazakudya ndi kuchuluka kwa kalori.

Momwe mungatope kudalira zakudya zomwe zakonzedweratu pazakudya zanu zambiri, kumakhala kosavuta kubera pachakudya kapena kukhala ndi chilakolako cha zakudya zina.

Ngakhale dongosolo lokonzanso ndilopanikiza, limadalirabe Fuelings.

Zitha kukhala zodula

Mosasamala dongosolo lanu, zakudya za Optavia zitha kukhala zodula.

Pafupifupi masabata atatu a Optavia Fuelings - pafupifupi 120 servings - papulani ya 5 & 1 imawononga $ 350-450. Ngakhale izi zimakhudzanso mtengo wophunzitsira, sizimaphatikizapo mtengo wazogulira chakudya cha Lean ndi Green.

Kutengera ndi bajeti yanu, zitha kukhala zotsika mtengo kuphika nokha zakudya zopatsa mafuta ochepa.

Zingakhale zosagwirizana ndi mitundu ina yodyera

Zakudya za Optavia zimaphatikizapo mapulogalamu apadera odyera zamasamba, anthu omwe ali ndi matenda ashuga, komanso azimayi oyamwitsa. Kuphatikiza apo, pafupifupi magawo awiri mwa atatu azinthu zake ndizopanda gluteni. Komabe, zosankha ndizochepa kwa iwo omwe ali ndi zakudya zinazake.

Mwachitsanzo, Optavia Fuelings sioyenera vegans kapena anthu omwe ali ndi chifuwa cha mkaka chifukwa zosankha zambiri zimakhala ndi mkaka.

Kuphatikiza apo, Fuelings imagwiritsa ntchito zosakaniza zingapo, chifukwa chake omwe ali ndi vuto la chakudya ayenera kuwerenga zolembedwazo mosamala.

Pomaliza, pulogalamu ya Optavia siyabwino kwa amayi apakati chifukwa sichingakwaniritse zosowa zawo.

Zitha kubweretsa kuti thupi lipezenso

Kuchulukanso kungakhale kovuta mukasiya pulogalamuyi.

Pakadali pano, palibe kafukufuku yemwe adawunika kuti ayambenso kunenepa pambuyo pa zakudya za Optavia. Komabe, mu kafukufuku wazakudya zofananira, zamasabata 16 a Medifast, omwe adatenga nawo gawo adapezanso mapaundi pafupifupi 11 (4.8 kg) mkati mwa masabata 24 atamaliza pulogalamuyi ().

Chimodzi mwazomwe zimayambitsa kulemera ndi kudalira kwanu pazakudya zomwe zili mmatumba. Mukamaliza kudya, zingakhale zovuta kusintha kupita kukagula ndi kuphika zakudya zabwino.

Kuphatikiza apo, chifukwa choletsa kwambiri kalori ya 5 & 1 Plan, kulemera kwina kungathenso kukhala chifukwa chakuchepa kwama metabolism.

Optavia Fuelings amasinthidwa kwambiri

Zakudya za Optavia zimadalira kwambiri zakudya zomwe zakonzedweratu. M'malo mwake, mumatha kudya Mafuta okwanira 150 mwezi uliwonse pa 5 & 1 Plan.

Ichi ndi chifukwa chodandaulira, popeza zambiri mwazinthuzi zimakonzedwa bwino.

Amakhala ndi zowonjezera zowonjezera zowonjezera zakudya, zowonjezera shuga, ndi mafuta osakaniza a masamba, omwe angawononge thanzi lanu m'matumbo ndikuthandizira kutupa kosatha (,,).

Carrageenan, wonenepa wamba komanso wosunga mankhwala omwe amagwiritsidwa ntchito mu Fuelings ambiri, amachokera ku udzu wofiira wam'madzi. Ngakhale kafukufuku wachitetezo chake amakhala ochepa, kafukufuku wazinyama ndi mayeso akuti zingakhudze thanzi m'mimba ndikupangitsa zilonda zam'mimba (,).

Mafuta ambiri amakhalanso ndi maltodextrin, chida chokulitsa chomwe chawonetsedwa kuti chimawonjezera shuga m'magazi ndikuwononga m'matumbo mabakiteriya (,,).

Ngakhale zowonjezerazi mwina ndizotetezeka pang'ono, kuzigwiritsa ntchito pafupipafupi pazakudya za Optavia kungapangitse kuti mukhale ndi zovuta zina.

Makochi a pulogalamuyi si akatswiri azaumoyo

Makochi ambiri a Optavia achepetsa pulogalamuyi koma si akatswiri azaumoyo.

Zotsatira zake, sakhala oyenerera kupereka upangiri pazakudya kapena zamankhwala. Chifukwa chake, muyenera kutenga chitsogozo chawo ndi mchere wamchere ndikulankhula ndi omwe amakuthandizani ngati muli ndi nkhawa.

Ngati muli ndi thanzi labwino, ndikofunikanso kukaonana ndi wazachipatala kapena wolemba zamankhwala olembetsedwa musanayambe pulogalamu yatsopano yazakudya.

Zakudya za Optivia zimalepheretsa kwambiri ma calorie ndipo zimadalira kwambiri pazakudya zopangidwa, zomwe zili m'matumba. Mwakutero, zitha kukhala zodula, zovuta kusamalira, komanso zovulaza thanzi lanu. Kuphatikiza apo, makochi ake sioyenera kupereka upangiri pazakudya.

Zakudya zoti mudye

Pa Dongosolo la Optavia 5 & 1, zakudya zokha zomwe zimaloledwa ndi Optavia Fuelings ndi Chakudya Chotsamira ndi Chobiriwira chimodzi patsiku.

Zakudya izi zimakhala ndi mapuloteni owonda, mafuta athanzi, ndi masamba ochepa a carb okhala ndi nsomba zamafuta zamafuta zingapo sabata iliyonse. Zakumwa zina zakumwa zazing'ono komanso zakumwa zimaloledwa pang'ono.

Zakudya zomwe zimaloledwa mu chakudya chanu chatsiku ndi tsiku chotsamira ndi monga:

• Nyama: nkhuku, nkhukundembo, ng'ombe yowonda, nyama zamasewera, mwanawankhosa, nyama yankhumba kapena nyemba, nyama yapansi (osachepera 85% yowonda)
• Nsomba ndi nkhono: halibut, mumapezeka nsomba, nsomba, nsomba, nkhanu, nkhanu, nkhanu, scallops
• Mazira: mazira athunthu, azungu azungu, Omenya Mazira
• Zoyipa: tofu yekha
• Mafuta a masamba: canola, fulakesi, mtedza, ndi mafuta
• Mafuta owonjezera athanzi: Mavalidwe ochepa a saladi, maolivi, margarine wamafuta ochepa, ma almond, walnuts, pistachios, peyala
• Masamba ochepa a carb: masamba obiriwira, sipinachi, udzu winawake, nkhaka, bowa, kabichi, kolifulawa, biringanya, zukini, broccoli, tsabola, sikwashi ya spaghetti, jicama
• Zosakaniza zopanda shuga: popsicles, gelatin, chingamu, mints
• Zakumwa zopanda shuga: madzi, mkaka wa amondi wopanda mchere, tiyi, khofi
• Zokometsera ndi zokometsera: zitsamba zouma, zonunkhira, mchere, mandimu, madzi a mandimu, mpiru wachikasu, msuzi wa soya, salsa, madzi opanda shuga, zotsekemera za zero-calorie, supuni ya 1/2 yokha ya ketchup, msuzi wa msuzi, kapena msuzi

Zakudya zokometsera zokhazokha pamakina a Optavia 5 & 1 amaphatikizapo mapuloteni owonda kwambiri komanso ma veggies ochepa, komanso mafuta ochepa athanzi. Zakumwa zochepa zokha za carb ndizololedwa, monga madzi, mkaka wa amondi wopanda shuga, khofi, ndi tiyi.

Zakudya zofunika kupewa

Kupatula ma carbs omwe adakonzedweratu a Optavia Fuelings, zakudya ndi zakumwa zambiri zomwe zili ndi carb ndizoletsedwa mukakhala pa 5 & 1 Plan. Mafuta ena amaletsedwanso, monga zakudya zonse zokazinga.

Zakudya zomwe muyenera kupewa - pokhapokha zitaphatikizidwa mu Fuelings - phatikizani:

• Zakudya zokazinga: nyama, nsomba, nkhono, masamba, maswiti monga mitanda
• Mbewu zoyengedwa: mikate yoyera, pasitala, mabisiketi, zikondamoyo, mikate ya ufa, ophwanya, mpunga woyera, makeke, makeke, mitanda
• Mafuta ena: batala, mafuta a kokonati, kufupikitsa kolimba
• Mkaka wonse wamafuta: mkaka, tchizi, yogurt
• Mowa: mitundu yonse
• Zakumwa zotsekemera ndi shuga: koloko, madzi azipatso, zakumwa zamasewera, zakumwa zamagetsi, tiyi wokoma

Zakudya zotsatirazi ndizoletsedwa pomwe zili pa 5 & 1 Plan koma zidabwerezedwanso mkati mwa masabata asanu ndi limodzi osinthidwa ndikuloledwa mkati mwa 3 & 3 Plan:

• Zipatso: zipatso zonse zatsopano
• Mkaka wopanda mafuta kapena wopanda mafuta: yogati, mkaka, tchizi
• Mbewu zonse: mkate wonse wambewu, chimanga chambiri cham'mawa cham'mawa, mpunga wofiirira, pasitala wonse wa tirigu
• Nyemba: nandolo, mphodza, nyemba, soya
• Masamba owuma: mbatata, mbatata zoyera, chimanga, nandolo

Pakati pa gawo losintha ndi 3 & 3 Plan, mumalimbikitsidwa makamaka kudya zipatso pamwamba pa zipatso zina, chifukwa ndizotsika kwambiri mu carbs.

Muyenera kupewa mbewu zonse zoyengedwa, zakumwa zotsekemera ndi shuga, chakudya chokazinga, ndi mowa pa Optavia Diet. Munthawi yosintha ndi kukonza, zakudya zina zopangidwa ndi carb zimabwerezedwanso, monga mkaka wopanda mafuta ambiri ndi zipatso zatsopano.

Zitsanzo menyu

Nazi zomwe tsiku lina pa Mapulani Olemera 5 & 1 angawoneke motere:

• Chothandizira 1: Zofunikira Zapamwamba Chokoleti Chokoleti chokhala ndi supuni 2 (30 ml) zamazira opanda mapulo
• Chothandizira 2: Berry Crisp Bar Yofunika Kwambiri
• Kupangitsa 3: Ofunika a Jalapeño Cheddar Poppers
• Kuchita 4: Nkhuku Yofunikira Kwambiri Yokometsera Nkhuku & Msuzi Wamasamba
• Kuchita 5: Chofunika Kwambiri Strawberry Shake
• Chakudya Chotsamira ndi Chobiriwira: 6 ounces (172 magalamu) a chifuwa cha nkhuku chophika chophika ndi supuni 1 (5 ml) ya maolivi, amatumizidwa ndi peyala pang'ono ndi salsa, kuphatikiza makapu 1.5 (magalamu 160) a zophika zophika monga tsabola, zukini, ndi broccoli
• Zosakaniza zosakaniza: Chipatso chimodzi chopanda zipatso chopanda shuga

Pa Pulogalamu Yabwino Yolemera 5 & 1, mumadya mafuta okwanira 5 patsiku, kuphatikiza chakudya chotsika kwambiri cha Carb komanso chakudya chochepa chotsika kwambiri.

Mfundo yofunika

Zakudya za Optavia zimalimbikitsa kuwonda kudzera pazakudya zochepa zopangidwa ndi ma kalori ochepa, zakudya zochepa zopangira mafuta, komanso makonda anu.

Ngakhale dongosolo loyambirira la 5 & 1 ndilopondereza, gawo lokonzekera 3 & 3 limapatsa zakudya zosiyanasiyana komanso zokhwasula-khwasula zochepa, zomwe zitha kupangitsa kuti muchepetse kunenepa ndikutsatira mosavuta.

Komabe, chakudyacho ndi chodula, chobwerezabwereza, ndipo sichikwaniritsa zosowa zonse za zakudya. Kuphatikiza apo, kuletsa ma calorie ambiri kumatha kubweretsa kuperewera kwa michere komanso zovuta zina zathanzi.

Ngakhale pulogalamuyi imalimbikitsa kulemera kwakanthawi kochepa komanso kuchepa kwamafuta, kufufuza kwina kumafunika kuti muwone ngati kumalimbikitsa kusintha kosatha kwa moyo kofunikira pakukhalitsa.