Zakudya Zankhondo: Buku Loyambira (lokhala ndi dongosolo la chakudya)

Zamkati

• Kodi Zakudya Zankhondo Ndi Chiyani?
• Kodi Zakudya Zankhondo Zimagwira Ntchito Motani?
• Chakudya
• Tsiku 1
• Tsiku 2
• Tsiku 3
• Masiku 4 Otsala
• Zakudya Zina Ziloledwa
• Kodi Zakudya Zankhondo Zikugwirizana Ndi Umboni?
• Kodi Zakudya Zankhondo Ndi Zotetezeka?
• Kodi Mutha Kutaya Mapaundi 10 Mu Sabata?
• Itha Kugwira Ntchito, Koma Osakhalitsa

Zakudya zankhondo pakadali pano ndi imodzi mwa "zakudya" zotchuka kwambiri padziko lonse lapansi Amanenedwa kuti amakuthandizani kuti muchepetse thupi msanga, mpaka mapaundi 10 (4.5 kg) sabata limodzi.

Zakudya zankhondo nawonso ndi zaulere. Palibe buku, chakudya chamtengo wapatali kapena chowonjezera chomwe muyenera kugula.

Koma kodi chakudyachi chimathandizadi, ndipo kodi ndichinthu chomwe muyenera kuyesera? Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa pazakudya zankhondo.

Kodi Zakudya Zankhondo Ndi Chiyani?

Zakudya zankhondo, zomwe zimatchedwanso zakudya zamasiku atatu, ndizakudya zolemetsa zomwe zingakuthandizeni kutaya mapaundi 10 sabata limodzi.

Dongosolo lazakudya zankhondo limaphatikizapo dongosolo lakudya la masiku atatu lotsatiridwa ndi masiku 4 atapuma, ndipo kuzungulira sabata kumabwerezedwa mobwerezabwereza mpaka mutakwaniritsa cholinga chanu.

Ochirikiza chakudyacho amati chidakonzedwa ndi akatswiri azakudya m'gulu lankhondo laku US kuti apangitse asirikali kukwera msanga.

Komabe, chowonadi ndichakuti chakudyacho sichimagwirizana ndi gulu lililonse lankhondo kapena boma.

Zakudya zankhondo zimayendanso ndi mayina ena angapo, kuphatikiza zakudya zam'madzi, zankhondo komanso zakudya za ayisikilimu.

Zakudya zamagulu ankhondo ndizochepa-zonenepetsa zakudya zomwe amati zimapangitsa kuti muchepetse kunenepa kwambiri sabata limodzi.

Kodi Zakudya Zankhondo Zimagwira Ntchito Motani?

Zakudya zankhondo zamasiku atatu zimagawika magawo awiri pakatha masiku 7.

Kwa masiku atatu oyamba, muyenera kutsatira dongosolo lokhala ndi mafuta ochepa pakudya m'mawa, nkhomaliro ndi chakudya chamadzulo. Palibe zokhwasula-khwasula pakati pa chakudya.

Zakudya zonse za kalori munthawi imeneyi zimakhala zopatsa mphamvu 1,100-1,400 patsiku.

Izi ndizotsika kwambiri kuposa zomwe wamkulu amadya, koma mutha kuwunika zofunikira zanu za kalori pogwiritsa ntchito chowerengera ichi.

Kwa masiku 4 otsala a sabata, mumalimbikitsidwa kudya chakudya chopatsa thanzi ndikupitilizabe kuti kalori wanu azidya pang'ono.

Ochirikiza chakudyacho akuti mutha kubwereza chakudyacho kangapo kufikira mutakwaniritsa cholinga chanu.

Masiku atatu oyambilira azakudya zankhondo ali ndi dongosolo lokhazikitsidwa lodyera ndipo amaphatikiza zoletsa zama kalori. Masiku 4 otsala ali ndi zoletsa zochepa.

Chakudya

Ili ndiye dongosolo lazakudya zamasiku atatu pazakudya zankhondo.

Tsiku 1

Awa ndi mapulani akudya tsiku 1. Amakhala pafupifupi ma calories 1,400.

Chakudya cham'mawa:

• Kagawo kakang'ono ka tositi ndi supuni 2 za batala.
• Hafu ya zipatso.
• Kapu ya khofi kapena tiyi (ngati mukufuna).

Chakudya:

• Kagawo kakang'ono.
• Hafu ya chikho cha tuna.
• Kapu ya khofi kapena tiyi (ngati mukufuna).

Chakudya:

• 3-oz (85 magalamu) operekera nyama ndi chikho cha nyemba zobiriwira.
• Apulo laling'ono.
• Theka la nthochi.
• Chikho chimodzi cha vanila ayisikilimu.

Tsiku 2

Izi ndi chakudya cha tsiku lachiwiri, chofika pafupifupi ma 1,200 calories.

Chakudya cham'mawa:

• Kagawo kakang'ono.
• Dzira limodzi lophika kwambiri.
• Theka la nthochi.
• Kapu ya khofi kapena tiyi (ngati mukufuna).

Chakudya:

• Dzira limodzi lophika kwambiri.
• Kapu ya kanyumba tchizi.
• Ophwanya mchere wa 5.
• Kapu ya khofi kapena tiyi (ngati mukufuna).

Chakudya:

• Agalu awiri otentha, opanda bun.
• Theka chikho cha kaloti ndi theka chikho cha broccoli.
• Theka la nthochi.
• Gawo la kapu ya ayisikilimu wa vanila.

Tsiku 3

Nayi dongosolo la tsiku lachitatu, lomwe limakhala pafupifupi ma 1,100 calories.

Chakudya cham'mawa:

• Kagawo kamodzi ka cheddar tchizi.
• Ophwanya mchere wa 5.
• Apulo laling'ono.
• Kapu ya khofi kapena tiyi (ngati mukufuna).

Chakudya:

• Kagawo kakang'ono.
• Dzira limodzi, yophika ngakhale mumakonda.
• Kapu ya khofi kapena tiyi (ngati mukufuna).

Chakudya:

• Kapu ya tuna.
• Theka la nthochi.
• 1 chikho cha ayisikilimu wa vanila.

Khalani omasuka kumwa khofi kapena tiyi wochuluka momwe mungafunire, bola ngati simukuwonjezera zopatsa mphamvu zilizonse kuchokera ku shuga kapena kirimu. Imwani madzi ambiri.

Masiku 4 Otsala

Sabata yotsalayo imaphatikizaponso kudya.

Zosakaniza zimaloledwa ndipo palibe zoletsa zamagulu azakudya. Komabe, mumalimbikitsidwa kuti muchepetse kukula kwamagawo ndikusunga kalori yonse pansi pa 1,500 patsiku.

Mutha kupeza mndandanda wamawebusayiti ndi mapulogalamu kuti muzitsatira zomwe mumadya mu nkhaniyi.

Palibe malamulo ena masiku anayi otsala a zakudya.

Masiku atatu oyamba azakudya ali ndi mndandanda wazosankha, pomwe masiku enawo anayi ndi ochepa. Mukulimbikitsidwanso kuti mudye zopatsa thanzi ndikuletsa zopatsa mphamvu masiku anayi otsala.

Zakudya Zina Ziloledwa

Kusintha kumaloledwa kumalo gawo lamasiku atatu kwa iwo omwe ali ndi zoletsa pazakudya, koma magawo ayenera kukhala ndi ma calories omwewo.

Mwachitsanzo, ngati muli ndi vuto la chiponde, mutha kusinthanitsa batala ndi chiponde cha amondi batala.

Muthanso kusinthanitsa chikho chimodzi cha tuna ndi maamondi ena ngati simukudya zamasamba.

Zomwe zimafunikira ndikuti ma calories amakhala ofanana. Ngati mungasinthe dongosolo la chakudya mwanjira iliyonse, muyenera kuwerengera zopatsa mphamvu.

Omenyera zakudya zankhondo amalimbikitsa kumwa madzi otentha a mandimu, koma amalangiza motsutsana ndi zakumwa zotsekemera. Komabe, palibe chifukwa cha sayansi chomwe lingakhale lingaliro labwino.

Ngati muli ndi zoletsa pazakudya, ndiye kuti mukuloledwa kusinthitsa zakudya zamafuta ofanana.

Kodi Zakudya Zankhondo Zikugwirizana Ndi Umboni?

Sipanakhaleko kafukufuku wazakudya zankhondo. Komabe, munthu wamba amatha kutaya mapaundi ochepa chifukwa chakuletsa kwa kalori kwa sabata.

Ngati ma calories ochepa amalowa mumafuta anu kuposa momwe amasiya, mumataya mafuta. Nyengo.

Komabe, omwe amalimbikitsa chakudyacho akuti ali ndi mwayi wochepetsa thupi chifukwa cha "kuphatikiza chakudya" mu dongosolo la chakudya. Kuphatikiza kumeneku akuti kumawonjezera kuchepa kwa thupi kwanu ndikuwotcha mafuta, koma palibe chowonadi pazomwe akunenazi.

Khofi ndi tiyi wobiriwira amakhala ndi zinthu zomwe zimatha kuwonjezera kagayidwe kake, koma palibe zophatikizika zodziwika zomwe zingathe kuchita izi (,,,).

Ndipo, ngati mungayang'ane zakudya zonse zomwe zikuphatikizidwa mu dongosolo la chakudya, sizimawoneka ngati chakudya chowotcha mafuta.

Zakudya zomwe zili ndi mapuloteni ambiri zimathandizira kagayidwe kakang'ono kuposa zakudya zina (,). Koma chakudya chambiri chomwe asitikali ankhondo amakhala ndi zomanga thupi zochepa komanso ma carbs ambiri, zomwe ndizophatikizika zoyipa.

Anthu ena amanenanso kuti chakudyachi chimapindulanso ndi kusala kudya kwakanthawi. Komabe, palibe kusala kudya komwe kumadya, chifukwa chake izi ndi zabodza.

Zakudya zankhondo zitha kukuthandizani kuti muchepetse thupi chifukwa ndi ochepa kwambiri. Komabe, ilibe mwayi wapadera womwe umapangitsa kuti ukhale wogwira mtima kuposa zakudya zina zoletsedwa ndi kalori.

Kodi Zakudya Zankhondo Ndi Zotetezeka?

Zakudya zankhondo mwina ndizotetezeka kwa anthu wamba chifukwa ndizochepa kwambiri kuti zisapweteke kwamuyaya.

Komabe, ngati mungatsatire chakudyachi kwa miyezi ingapo, malire okhwima pama calories akhoza kuyika pachiwopsezo chochepa cha michere.

Izi ndizowona makamaka ngati simudya masamba ndi zakudya zina zabwino masiku anu opumira.

Kuphatikiza apo, kudya agalu otentha, ma crackers ndi ayisikilimu sabata iliyonse kumatha kuyambitsa zovuta zamagetsi. Zakudya zopatsa thanzi siziyenera kukhala chakudya chanu nthawi zonse.

Pankhani yokhazikika, zakudya izi ndizosavuta kuchita. Sichidalira kusintha kwa chizolowezi kwakanthawi ndipo chimangofuna kulimbikira kwakanthawi kochepa.

Izi zanenedwa, mwina sizingakuthandizeni kuti muchepetse kulemera kwanthawi yayitali chifukwa sizikuthandizani kusintha zizolowezi zanu.

Zakudya zankhondo mwina ndizotetezeka kwa anthu athanzi, koma siziyenera kuchitidwa kwakanthawi. Mwina sizimapangitsa kuti muchepetse thupi.

Kodi Mutha Kutaya Mapaundi 10 Mu Sabata?

Zakudyazi zidayamba kutchuka chifukwa akuti utha kutaya makilogalamu 10 mu sabata.

Zopeka, kuchuluka kwakuchepetsa thupi kumatheka kwa anthu onenepa kwambiri omwe amaletsa kwambiri ma calories. Komabe, zochepetsa kwambiri zimachitika chifukwa cha kuchepa kwa madzi, osati mafuta.

Kulemera kwa madzi kumatsika mwachangu pomwe malo ogulitsira a glycogen amachepa, zomwe zimachitika mukamaletsa ma carbs ndi ma calories ().

Izi zimawoneka bwino pamiyeso, koma kulemerako kudzapezanso mukayambiranso kudya bwinobwino.

Ndikotheka kutaya mapaundi a 10 sabata limodzi. Komabe, zambiri mwa izi ndizolemera madzi, zomwe zimapezekanso mukayamba kudya bwinobwino.

Itha Kugwira Ntchito, Koma Osakhalitsa

Ngati mukufuna kutaya mapaundi angapo mwachangu, ndiye kuti zakudya zankhondo zitha kuthandiza.

Koma mutha kuyambiranso kulemera mwachangu kwambiri. Izi sizongodya zabwino zokha kuti muchepetse kunenepa.

Ngati mukufunitsitsa kutaya thupi ndikuzisunga, ndiye kuti pali njira zambiri zochepetsera zomwe zili zabwino kwambiri kuposa zakudya zankhondo.