Kusinthana kwa puloteni-carbohydrate ndi njira yabwino kwambiri yolemetsa, imakupatsani kuchotsa mafuta, ndipo panthawi imodzimodziyo musunge minofu, yomwe ili yofunikira kwambiri kwa othamanga. Komabe, thupi lirilonse silikuwoneka lokongola ngati silikhala lolimba komanso lokhazikika kuti minofu ipereke.
Nchiyani chimapereka kusintha kwa mapuloteni ndi masiku amchere?
Nthawi yomweyo tiyenera kutchula kuti kudya zakudya za m'magazi sikunali kwa anthu amene akudikirira zotsatira zofulumira ndikuchepetsa manja awo mosavuta. Ndondomeko yotereyi imatenga pafupifupi nthawi ya mwezi kuti izipeza zotsatira zabwino, komanso, panthawiyi phindu lidzakhala losiyana: kulemera kwake sikudzangowonjezereka, koma kudzasinthasintha malinga ndi mfundo ya pendulum. Komanso, simungakwanitse kupeza zotsatira ngati simukuwerengera ndalama tsiku lililonse ndikudyera molingana ndi dongosolo.
Kusadya kwa mapuloteni-kayendedwe kake ndi kayendedwe ka masiku anayi omwe adzabwerezedwa. Masiku awiri oyambirira ndi mapuloteni. Kwa iwo, thupi lomwe limatha kulandira mphamvu kuchokera ku chakudya, limamangidwanso chifukwa chatsopano cha metabolism ndipo monga gwero lalikulu limasankha malo ogulitsa mafuta. Komabe, zamoyo zimapeza kuti bomali silochibadwa ndipo limachepetsa kuchuluka kwa kayendedwe ka kagayidwe kachakudya, kotero kuti nkhokweyi idzakhala nthawi yaitali.
Pa tsiku lachitatu, zakudya zimasakanikirana, ndipo thupi limachepetsanso njira yogawaniza mafuta, koma kuchepetsa kuchepa kwa thupi (kuchepa kwa thupi).
Tsiku lachinayi - Zakudya zamadzimadzi, chifukwa zimakhala ndi nthawi yopumula, zimatumiza ku glycogen zakudya zomwe zimalandira (pano ndi zotsatira za pendulum zimayambira) ndipo imathandizanso kuchepetsa thupi.
Kubwereza izi nthawi ndi nthawi kumayambitsa machitidwe onsewa, monga momwe mafuta amatha kusungunuka, imakhala pamtunda, koma pamapeto pake mumatetezedwa minofu ndi kuchotsa mafuta abwino.
Zakudya za puloteni-carbohydrate sequence: ndemanga
Pafupifupi 20 peresenti ya anthu omwe adasankha zakudya izi, musawonedwe kusintha komweko. Izi zili choncho chifukwa chakuti kusintha kwapuloteni m'thupi kumapereka zotsatira zabwino zokhazokha ngati zinthu zonse zatha, ndipo chofunika kwambiri - chakudya chanu chimagwirizana ndi chiwerengero cha calorie chomwe chimayikidwa ndi dongosolo ndi chiŵerengero cha mapuloteni, mafuta ndi zakudya mu zakudya. Izi ndizotheka kokha ndi kuwerengetsa mwakuya ndi kokwanira kwa kalori wokhudzana ndi zakudya zonse zomwe zimadya ndi kusunga diary chakudya.
Ngati mutachita zonse molondola, dongosololo silingalephereke, chifukwa mawerengero onse ndi ofunikira komanso oyenera thupi lanu.
Kusinthana kwapuloteni-kagawodidi: menyu
Kudyetsa kusakanikirana kwa mavitamini kumafuna masewera apadera. Choyamba muwerengere kuchuluka kwa mabatire. Kuti muchite izi, yochulukitsani kulemera kwanu komwe mukufunayo (chinthu chachikulu ndi chakuti chiwerengero ndi chenicheni ndi chokwanira) kwa coefficients zokonzedwa:
- Masiku awiri oyambirira, pamene zakudya zanu zimakhala ndi mapuloteni, kuchuluka kwa zakudyazi zikhale 3-4 magalamu pa 1 makilogalamu a kulemera kwake, ndi chakudya - 0-1.5 magalamu pa kilogalamu iliyonse.
- Gawo lachitatu, la magawo ambiri pa tsiku limasonyeza mapuloteni kuchuluka kwa 2-3 magalamu pa makilogalamu, ndi chakudya - 2-2.5 magalamu pa kilogalamu imodzi.
- Tsiku lachinai, lomwe liri ndi chakudya chamagazi, limaphatikizapo kuchuluka kwa mapuloteni - 1-1.5 magalamu pa makilogalamu, kuchuluka kwa chakudya - 5-6 magalamu pa kilogalamu.
Choncho, ngati cholinga chanu ndikulemera makilogalamu 50, ndiye kuti timapeza:
- masiku awiri oyambirira - 3 * 50 = mapuloteni 150 g, okwana 1.5 * 50 = 75 g chakudya;
- tsiku lachitatu: 2 * 50 = 100 g mapuloteni, ndi chakudya chofanana;
- tsiku lachinai: 50-75 g mapuloteni, 250 g chakudya.
Pokhala ndi chidziwitso ichi, zimangotsala pang'ono kupanga diary ya zakudya ndi kuwerengera zakudya zanu kuti zigwirizane ndi zofunikirazo.