Tebulo Zakudya

Zamkati

• Gulu 1 - Zakudya zotulutsidwa
• Gulu 2 - Masamba
• Gulu 3 - Nyama ndi mazira
• Gulu 4 - Mkaka, tchizi ndi mafuta
• Gulu 5 - Mbewu
• Gulu 6 - Zipatso
• Ubwino ndi zovuta

Table of the Points Diet imabweretsa mphambu ya chakudya chilichonse, chomwe chiyenera kuwonjezeredwa tsiku lonse mpaka kuchuluka kwa mfundo zomwe zimaloledwa pakudya kolemetsa. Kuwerengera uku ndikofunikira kuti muwerenge kuchuluka kwa zomwe mungadye pachakudya chilichonse, chifukwa sikuloledwa kupitilira kuchuluka kwa tsikulo.

Chifukwa chake, ndikofunikira kukhala ndi gome lazakudya zomwe mungayang'anire mukamadya kapena kukonzekera mndandanda watsikulo, kuphatikiza zakudya kuti mfundozo zizilola chakudya chabwino komanso kuti muchepetse kunenepa. Onani momwe mungawerengere mfundo zonse zomwe zimaloledwa patsiku.

Gulu 1 - Zakudya zotulutsidwa

Gulu ili limapangidwa ndi zakudya zomwe zilibe ma calories, chifukwa chake samawerengera zakudya ndipo amatha kuzidya tsiku lililonse. Mu gulu ili muli:

• Zamasamba: chard, watercress, udzu winawake, letesi, kelp, amondi, caruru, chicory, kale, masamba a Brussels, fennel, endive, sipinachi, beet tsamba, jiló, gherkin, mpiru, nkhaka, tsabola, radish, kabichi, arugula, udzu winawake, taioba ndi phwetekere;
• Zokometsera: mchere, mandimu, adyo, viniga, kununkhira kobiriwira, tsabola, tsamba la bay, timbewu tonunkhira, sinamoni, chitowe, nutmeg, curry, tarragon, rosemary, ginger ndi horseradish;
• Zakumwa zochepa za kalori: khofi, tiyi ndi madzi a mandimu opanda shuga kapena otsekemera ndi zotsekemera, ma sodas ndi madzi;
• Chinkhupule chopanda shuga ndi maswiti.

Zomera zomwe zili mgululi zitha kugwiritsidwa ntchito kuonjezera kuchuluka kwa zakudya ndikubweretsa kukhuta, popeza zili ndi fiber.

Gulu 2 - Masamba

Masipuni awiri aliwonse omwe ali ndi masamba mgululi amawerengera mfundo 10 pazakudya, ndipo ndi awa: dzungu, zukini, atitchoku, katsitsumzukwa, biringanya, beet, broccoli, mphukira ya nsungwi, mphukira za nyemba, anyezi, chives, kaloti, chayote, bowa, kolifulawa, mtola watsopano, mtima wa kanjedza, therere ndi nyemba zobiriwira.

Gulu 3 - Nyama ndi mazira

Kutumiza nyama iliyonse kumafunikira ma 25, ndikofunikira kulabadira kuchuluka kwa nyama iliyonse:

Gulu 4 - Mkaka, tchizi ndi mafuta

Gulu ili limaphatikizapo mkaka, tchizi, yogati, batala, mafuta ndi mafuta, ndipo kuchuluka kwawo kumatha kusiyanasiyana monga zikuwonetsedwa patebulo lotsatirali:

Gulu 5 - Mbewu

Gulu ili limaphatikizapo zakudya monga mpunga, pasitala, nyemba, oats, buledi ndi tapioca.

Gulu 6 - Zipatso

Tebulo lotsatirali likuwonetsa kuchuluka kwa mfundo pachipatso chilichonse:

Ubwino ndi zovuta

Zakudyazi zimakhala ndi mwayi wololeza kudya mtundu uliwonse wa chakudya, kuphatikiza maswiti ndi soda, koma bola malire ake amalemekezedwa nthawi zonse. Izi zimathandizanso kuti mukhale okhazikika pazakudya kwa nthawi yayitali, popeza kutha kudya zakudya zopatsa mphamvu komanso zokoma kumabweretsa kumverera kuti sizosangalatsa zonse zomwe chakudyacho chimadza.

Komabe, choyipa chake ndikuti chakudya chimangokhala pazakudya zonse, osakhala njira yomwe munthu amaphunzirira kukhala ndi chakudya chamagulu, kukonda kudya zakudya zopatsa thanzi komanso kusakaniza zakudya tsiku lonse.