Kuti muchepetse thupi, lizani thupi ndi zinthu zothandiza ndikubwezeretsanso zilakolako zokoma, zakudya zoyenera pa chipatso. Pali njira zingapo zolemetsa, zokhudzana ndi kuphatikiza kwa zipatso zothandizira ndi zotsika mtengo ndi zinthu zina zothandiza kwa chiwerengerocho.
Kodi mungadya zipatso zotani pa zakudya?
Kwa nthawi yaitali, akatswiri a sayansi ya zakuthambo amadziŵa kuti ndi zakudya zotani zomwe zingaphatikizepo zakudya zawo kuti zichepe. Pamene mukupanga menyu, ndibwino kuti muzimvetsera kalori. Anthu ambiri akudzifunsa ngati n'zotheka kuchepetsa kulemera kwa zipatso, chifukwa ali ndi fructose, koma kwenikweni ndi othandiza kwambiri kuposa shuga. Asayansi apeza mndandanda wa zipatso zomwe zingathandize kuchepetsa thupi:
- Zipatso . Chipatso chochepa cha kalori cha zakudya zomwe zili ndi zinthu zomwe zimapangitsa kuti mafuta awonongeke m'thupi.
- Chinanazi . Mu chipatso chotenthachi, pali zinthu zomwe zimakhudza kwambiri momwe chimbudzi chimayambira ndikulimbikitsa kuwonongeka kwa mapuloteni ndi mafuta. Nanainayi yosungidwa sichikhudza izi.
- Apulo . Kupeza zipatso zomwe zimathandiza kuchepa thupi, sitingathe kukumbukira maapulo omwe anthu ambiri amakonda, omwe alipo nthawi iliyonse ya chaka. Zabwino ndi mitundu yobiriwira.
- Lalanje . Zakulrus zothandiza zili ndi ascorbic acid ndi zakudya zamagetsi, choncho ndizomwe simungathe kulemera kokha, komanso kulimbitsa chitetezo .
- Mavwende . Mu mabulosi awa madzi ambiri, kotero zokhudzana ndi caloriki ndizochepa. Mavwende ndi osavuta kukumba ndipo nthawi yomweyo amathetsa njala.
- Makangaza . Asayansi awonetsetsa kuti zinthu zomwe zimapangitsa kuti zinthu zikhale bwino zimapangitsa kuti mimba ichite bwino komanso dongosolo lonse lakumagazi, lomwe ndi lofunika kwambiri kuti liwonongeke.
- Kiwi . Katswiri wodziwika bwino wa zakudya, dzina lake Montignac, ananena kuti ngati wina adya kiwi imodzi pamimba yopanda kanthu, mukhoza kuthetsa msanga. Zipangizo zamakono zomwe zimaphatikizidwa muzipangidwe zimapereka kukwanira ndikuyeretsa matumbo.
- Mango . Zipatso zodabwitsa si zokoma zokha, komanso zothandiza kwambiri. Zili ndi mankhwala ofewa mankhwala ofewetsa tuvi tokha komanso zimapangitsa kuti thupi liziyenda bwino.
Kudya pa zipatso ndi yogurt
Chimodzi mwa mapuloteni otchuka kwambiri a mapuloteni ndi kefir, koma zokhazokha ndizofunika kwambiri, kotero zakumwa zabwino ndi 5%. Zipatso pa zakudya zimathandiza kuyeretsa thupi ndi kuzikhutiritsa ndi zakudya. Kudya pa zipatso ndi yogurt kumatenga masiku atatu. Menyu ndi yochepa ndipo imakhala ndi 1-2 malita a kefir ndi 1-1.5 makilogalamu zipatso. Ndibwino kuti muzidya chakudya maola awiri kapena awiri. Mukhoza kudya zakudya padera kapena kukonzekera smoothies. Kwa masiku atatu mukhoza kutaya 1.5-3 makilogalamu.
Kudya zipatso ndi kanyumba tchizi
Njira ina yodziŵika bwino yolimbana ndi kunenepa kwambiri. M'mawonekedwe a kanyumba tchizi muli puloteni yomwe imakhudza thupi ndi kupereka mphamvu. Gwiritsani ntchito njira iyi yolemetsa kungakhale pafupifupi sabata. Ngwewe sayenera kukhala mafuta, kotero yabwino - 5-9%. Zakudya zonenepa ndizoletsedwa. Zipatso zomwe zimadya zimakhala zosiyana, koma ndibwino kusankha zosankha zabwino. Kuwonjezera pamenepo, amaloledwa kumwa tiyi wobiriwira, kutsekemera mankhwala ndi madzi. Pa tsiku limene mungadye 350 magalamu a kanyumba tchizi ndi 800 g ya zipatso. Mu chakudya chimodzi chophatikiza kanyumba tchizi ndi chipatso, ndipo ngakhale kudya pafupifupi 300 g ya zipatso padera.
Kudya pa zipatso ndi madzi
Chosavuta komanso nthawi yomweyo chodetsa zakudya, chifukwa thupi silandira mapuloteni, motalika kuposa sabata kuti azigwiritsanso ntchito zakudya zoterozo. Patsiku, mutha kudya zipatso zokwana 1-1.5 makilogalamu, osati mwatsopano, komanso muzophika. Gawani kuchuluka kwa magawo 4-6. Konzani saladi, mphodza ndi mbatata yosenda. Kupeza momwe mungatetezere kulemera pa chipatso, ndikuyenera kuzindikira kuti zipatso zabwinozi ziyenera kuchotsedwa: nthochi, mphesa, persimmons ndi nkhuyu. Kuwonjezera pamenepo, tsiku liyenera kumwa madzi okwanira 2.5 malita.
Kudya pa zipatso zobiriwira ndi masamba
Kusakaniza bwino ndiko kuphatikiza masamba ndi zipatso zatsopano, zomwe zimakhala ndi phindu lalikulu kwa thupi. Anthu ambiri sangathe kudyetsa chakudya chotere, poganizira kuti ali ndi njala. Zomera zina zimatha kutenthedwa, koma mbatata ndi beet sizimatulutsidwa. Ngati mukufuna kudziwa kuchepetsa kulemera kwa masamba ndi zipatso, ndiye kuti mukhoza kumamatira ku zakudya zosapitirira sabata, monga chitsanzo, gwiritsani ntchito menyu awa:
- kadzutsa : saladi, kuphatikizapo nkhaka, kabichi ndi katsabola;
- Zakudya zosakanizidwa : phwando la tomato awiri ndi zonunkhira;
- Chakudya chamasana : avokosi ndi tsabola wa Chibulgaria ;
- Zakudya zosakanizika : saladi wa nkhaka ndi phwetekere;
- Chakudya : Kolifulawa yophika.
Kudya zipatso ndi zipatso
Kuti muchepetse kulemera, sankhani zipatso za zakudya zomwe zimakhala za nyengo komanso zotsika mtengo. Gwiritsani ntchito zipatso ndi zipatso kuti muthetse kulemera, ndi calorie yochepa. Mukhoza kudya makilogalamu 1.5 a zipatso zosiyanasiyana patsiku, ndipo mukhoza kusankha chinthu chimodzi tsiku lililonse, mwachitsanzo, mukhoza kuganizira izi: 1.5 makilogalamu apuloteni, 1.5 kg makilogalamu a strawberries (akhoza kuthandizira apricoti kapena maula) 1 makilogalamu a peyala, 1.5 makilogalamu a chitumbuwa (mukhoza kutenga chitumbuwa kapena maula), yaing'ono yamchere. Musanayambe kudya, ndibwino kuti muzigwiritsa ntchito tsiku lotsegula madzi.
Kudya zipatso ndi buckwheat
Samalani chakudya cha buckwheat ndi chovuta, kotero mutha kuwonjezera phala ndi zipatso zomwe zingachepetse kukonda maswiti. Zipatso zikhoza kudyedwa mosiyana kapena zowonjezeredwa ndi phala, kotero yonjezerani zosapitirira 10 zidutswa. Gwiritsani ntchito mndandanda wa zipatso zomwe mungathe kulemera, zomwe zatchulidwa pamwambapa. Patsiku lomwe mungathe kudya 3 phala la zipatso ndi pafupifupi 1 kg ya zipatso. Musaiwale kumwa madzi okwanira 1.5 pa tsiku. Kusunga chakudya kwa nthawi yaitali kuposa milungu iwiri sikutheka, ndipo ikhoza kubwerezedwa pambuyo pa miyezi 1,5-2.
Kudya zipatso ndi oatmeal
Phalaji, yophikidwa kuchokera ku oatmeal, ndiyo chakudya chotchuka kwambiri pakati pa omwe amawonetsa chiwerengero chawo kapena kufuna kulemera. Zipatso panthawi ya zakudya zidzakuthandizani kuiwala za chilakolako chodya zakudya zokoma. Onetsetsani kumwa zakumwa zambiri, ndi tiyi, koma popanda shuga. Kuphatikizira ku zakudya zomwe zaperekedwa pa zipatso yaitali kuposa sabata sizingakonzedwe:
- kadzutsa : smoothies kuchokera ku zipatso ndi oatmeal;
- Zakudya zosakaniza : 200 g zipatso kapena zipatso;
- Chakudya chamasana : chimadya ndi zipatso;
- Zakudya zopanda pakezi : kutumikira kwa saladi ya zipatso;
- Chakudya : phalaji ndi mbewu za dzungu, masiku ndi tiyi.
Kudya pa zipatso ndi mazira
Kuti muchepetse thupi komanso panthawi imodzimodziyo mupatseni thupi zakudya zofunika, zimalimbikitsa kutsatira zakudya zomwe zimaphatikizapo zipatso ndi mazira. Mankhwalawa ndi otsika kwambiri, koma pa nthawi yomweyi amamenya nkhondo ndi njala komanso amapereka chithandizo. Za mtundu wanji wa zipatso zomwe muyenera kudya kuti muchepetse kulemera kwake, zinanenedwa poyamba, ndipo nambala yawo patsiku iyenera kukhala makilogalamu 3, ndipo mazirawo sangathe kukhala zidutswa zitatu. Zakudya sizingatheke kuposa masabata awiri.