Tsopano pali ziwerengero zazikulu za zakudya zomwe zimaphatikizapo chakudya chophweka, chifukwa cha zomwe zingatheke kukwaniritsa kuperewera kwa msanga. Mchitidwe wa "palibe carbs" umadya chakudya chosavuta: mungathe kudya nthawi iliyonse, muyeso uliwonse ndi dongosolo, koma zokhazolole zogulitsidwa.
Zovulaza za chakudya chophweka ndi maziko a zakudya
Okonza machitidwewa ndi otsimikiza: pamene timadya ndi mapuloteni, mafuta, ndi chakudya - Zakudya zimagawanika, koma mafuta odyetsedwa amasiya. Kukana makapu, thupi limakakamizika kuyang'ana gwero lina la mphamvu - ndipo limayamba kuthyola masisitoma akale, omwe ndi maselo ambiri omwe aika kale thupi.
Chifukwa cha izi, chakudya chosavuta kwambiri cha turbo popanda chakudya chimakupatsani kudya, mwachitsanzo, mphodza, sausages, sausages, mafuta, kirimu, soseji komanso mayonesi.
Koma mndandanda wa zinthu zoperewera zikuphatikizapo: kanyumba tchizi, tomato ndi nkhaka, kabichi, nyemba zingwe, zukini, biringanya komanso broccoli. Zotsatira za mndandandawu zimadalira pang'ono, osapitirira 500 g patsiku.
Zizindikiro za zakudya ndi kuchepetsa chakudya
Sankhani mapulogalamu anu akhoza kukhala mogwirizana ndi zomwe amakonda. Chakudya cham'mawa, mutha kudya soseti, zonong'onongeka ndi nkhaka kapena maswiti angapo mu saladi. Chakudya chamasana - supu iliyonse yochuluka yokhala ndi chakudya chambiri (koma popanda mbatata). Chakudya chamadzulo, nyama yoyenera ndi mbale - ndi nyama ziyenera kukhala zoposa masamba.
Kuphatikiza kwakukulu ndikuti simusowa kuwerengera chirichonse. Idyani monga momwe mumafunira. Chinthu chokhacho chimene chakudya chimapereka ndi mndandanda wa mayina.
Banani zakudya zomwe siziphatikizapo chakudya
Ndikofunika kuti, musadye kanthu kali konse kuchokera pa mndandanda wa zoletsedwa, mwinamwake mudzasokoneza ntchito yonse ndi inu
- adzafunika kuyambanso mwatsopano, opanga machitidwewa akutsimikizira. Choncho, mndandanda wa mbale zosaloledwa:
- palibe tirigu (palibe oatmeal, mpunga, palibe buckwheat, etc.);
- palibe mkate - wopanda mkate, mkate, mikate;
- palibe zokoma (mwa mitundu yonse!);
- palibe zipatso konse (ayi!);
- palibe madzi ndi zakumwa zotsekemera (cola ndi pepsi kuwala)
- chimanga choletsedwa, mbatata, nyemba, nandolo, ndi anyezi ndi kaloti akhoza kuwonjezeredwa pang'ono ndi pang'ono ku supu.
Potero, zokongoletsera, maswiti, zipatso ndi ufa wonse sizitengedwa. Pa nthawi imodzimodziyo, opanga machitidwewa amalola kugwiritsa ntchito cholowa m'malo, vinyo wouma, komanso zonse zakumwa zoledzeretsa.
Zakudya zopatsidwa zakudya kupatulapo zakudya
Komabe, mndandanda wochititsa chidwi wa zinthu zomwe zimakhala zosavuta kutonthoza mchere uliwonse umaloledwa kudyedwa. Choncho, nthawi zonse, paliponse komanso paliponse mungagwiritse ntchito mankhwalawa:
- nyama, mafuta anyama, nkhuku, nsomba, nsomba, ndi zina zotere, kuphatikizapo yokazinga;
- mitundu yonse ya sausages ndi sausages;
- tchizi, mafuta ndi zonona zonona;
- mchere, zonunkhira, viniga, adyo, gelatin;
- bowa;
- mazira;
- mayonesi (osapitirira 3 g wa chakudya pa 100 g);
- shuga wothandizira (milford suess, maitre du sukr, sucraite, rio, fitipad - aliwonse pa aspartame, saccharin, cyclamate, erythritol. Osati pa sorbitol ndi fructose!).
Mndandanda wa zakudya zomwe zimadyetsedwa pamtunda wa magalamu 500 patsiku zimaphatikizapo masamba onse osasamba ndi masamba, pickles, mandimu ndi cranberries.
Nthaŵi zina mumatha kugula tchizi , kirimu wowawasa, tomato, radish, avocado, zukini, azitona, ginger.
Kudzudzula kwa zakudya "palibe carbs"
Poyamba, mawonekedwe amawoneka akuyesa. Komabe, kuchuluka kwa mafuta ndi mapuloteni pakutha kulibe chakudya kumapangitsa kuti chiwindi, impso ndi kaperesa ziwonongeke kwambiri, komanso zimayambitsa matenda osiyanasiyana kuchokera ku chiwopsezo kwa ena. Pochotsa thupi la fiber, mudzawonjezera mtolo pamatumbo, zomwe zimayambitsa kukhumudwa ndi kutsekula m'mimba mpaka kumangirira ndi kupuma koipa.
Gwiritsani ntchito zakudyazi zikhoza kutsata ndondomeko za dokotala wanu, mwinamwake zingathe kuvulaza kwambiri thupi, makamaka ngati mutasiya masamba.