Kodi tiyenera kudya chakudya chokwanira kwa aliyense wa ife? Kuchokera ku mapuloteni, mafuta ndi zakudya. Ndipo ndikulingalira kotani pamndandandawu? Inde, mafuta!
Ndipo panthawiyi, si mafuta omwe amakhudza maonekedwe a mapepala owonjezera. M'malo mwake, mapepala ameneĊµa amakhala ndi maselo a mafuta. Koma mafuta "amalepheretsedwa" chifukwa cha zakudya zambiri. Kotero, kodi muyenera kulemera, kudzikana nokha muzakudya? Chabwino, simukuyenera kukana. Ndipotu, chakudya chimagawidwa mofulumira komanso mofulumira. Mofulumira kapena mophweka, mwachitsanzo shuga, amawoneka mosavuta, ndi ovuta, amachedwetsa, amafunikanso kugawanitsa. Zakudya zochepa kwambiri za carb zolemetsa zimachokera ku kuletsa kwa zakudya zamakhalidwe ozizira, zomwe zimavulaza chiwerengero chathu.
Zakudya zozizira ndi zopepuka
Thupi lathu limaphwanya chakudya, kutulutsa shuga kuchokera kwa iwo, omwe amagawidwa m'thupi mothandizidwa ndi insulini. Ndipo kupatsa kochepa kwambiri kwa shuga uku kumapangitsa kuti mafuta ambiri azikhala ochepa. Koma, ngati tikulankhula za zinthu zopangidwa muzakudya, timatanthawuza zakudya za ufa ndi confectionery, mkate wochokera ku ufa woyera, ndi shuga, kapena kuti sucrose. Koma, zoona zake n'zakuti pali zinthu zambiri zomwe zili ndi fructose. Ndipo izi ndi pafupifupi zipatso zonse, zipatso, masamba ambiri, uchi, zakudya za mkaka, ngakhale nsomba. Ndipotu, simukusowa kupita kumalo osadziwika ndikudzikana nokha. Pali zakudya zingapo zomwe zimaloledwa kudya.
Zakudya zochepa kwambiri: Kodi mungadye chiyani?
Kuti asakuopsezeni ndi zoletsedwa, ndipo simunasinthe malingaliro anu kuti muchepetse kulemera kwake, tidzakupatsani mndandanda wa zovomerezeka pamene mukuwona zakudya zochepa.
- Timasangalala ndi okonda nsomba. Nsomba ikhoza ndipo iyenera kukhala. Koma nyanja yokha. Ndipo izi: cod, tuna, flounder, saumoni, mbozi, mackerel. Zili ndi mavitamini ochepa, poyerekeza ndi nsomba za mtsinje, ndi mafuta othandiza kwambiri.
- Palibe choletsedwa ku zombo zina. Anyamata a shrimp adzakhala okondwa, chifukwa angathe kuwatenga pakamwa. Mukhozanso kugawenga, mchere, oyster.
- Mazira akhoza kudyedwa mwa mtundu uliwonse ndi zina. Komanso saloledwa: mkaka, mafuta ochepa kapena otsika mafuta ndi tchizi tchizi.
- Okonda nyama adzakhalanso osangalala. Pambuyo pake, sayenera kudzikaniza okha, mwachitsanzo, ng'ombe, nyama ya chiwindi, komanso akhoza kudya nkhuku, tsekwe, nyama ya bakha, komanso nkhuku.
- Chabwino, potsirizira pake - zonsezi zitha kuphatikiza ndi zamasamba. Radishi, tomato, nkhaka, tsabola, azitona, kabichi, biringanya, dzungu, nyemba zobiriwira ndi nandolo. Komanso mtundu uliwonse wa greenery, kuphatikizapo wobiriwira anyezi, udzu winawake, sorelo ndi msipu wina.
Kawirikawiri, n'zotheka kukhala ndi moyo. Ngakhale kupindula kwa thupi. Ndipotu, chofunika kwambiri cha zakudya zoterozo ndizolimbikitsa thupi kuti ligwiritse ntchito mphamvu zowonjezera kale, mwachitsanzo, maselo olemera. Popanda kulandira iwo kuchokera kunja, akukakamizidwa kuti awatulutse m'sungidwe, motero amachepetsa voliyumu.
Chakudya chimenechi chili ndi mabungwe olimbitsa thupi. Timatsuka thupi la poizoni - kamodzi. Timathandizanso kuchepetsa kagayidwe ka maselo - awiri. Ndipo, ndithudi, ife timataya kulemera - zitatu. Koma ndithudi, pokhudzana ndi zoletsa zoterozo ziyenera kukhala ndi zotsatira zina.
Zovulaza za zakudya zochepa
Akatswiri ena amatsutsa kuti kuchepa kwa chakudya chamagazi, mosakayikira, kumabweretsa kuvomereza. Koma pambuyo pa zonse, tapeza kuti tikhoza kupeza masamba. Kabichi, mosiyana ndi china chirichonse, imapangitsa ntchito ya m'matumbo kukhala bwino.
Kumbali ina, tingavomereze kuti kuchuluka kwa mafuta a nyama - mkaka ndi nyama, kumabweretsa kuwonjezeka kwa cholesterol ndi matenda a mtima. Koma pambuyo pa zonse, monga tafotokozera pamwambapa, tikuyang'ana pa mafuta ochepa - nyama ndi nsomba, komanso tchizi tating'ono ta tchizi ndi tchizi. Kotero mwayi wa izi ndi wawung'ono.
Palinso zifukwa zomwe zimapangitsa kuchepetsa kuperekedwa kwa zinthu zina ku thupi, zomwe zimapangitsa kuti azilephera. Koma izi ndi ziwiri. Ndipotu, sitimataya thupi lathu lonse, timangomasulira m'zakudya zamagulu.
Ngati simunathenso kugwiritsa ntchito mwayi umenewu kuti muchepetse, (ndikuyembekeza kuti sizinawonongeke), ndiloleni ndikuuzeni malemba pazomwe mungathe kudya zakudya zochepa.
Zakudya za Carb Low: Menyu
Gome ili m'munsi limapereka menyu yoyenera kwa masiku atatu. Kuti mukhale ndi lingaliro la momwe mungadye. Mukhoza kulota pa mutuwu ndikupanga mndandanda wanu.
| Chakumwa | Chakudya | Chakudya chamadzulo |
|---|---|---|
| Mazira otsekemera ndi anyezi, apulo (koma wobiriwira okha) ndi tiyi yosakoma | Msuzi wa bowa (mukhoza kuwonjezera pang'ono buckwheat) | Msuzi watsopano wa masamba ndi mafuta |
| Chipinda cha tchire chochepa cha mafuta chokhala ndi zipatso zouma, khofi popanda shuga (mukhoza kusiya zonona) | Msuzi wochokera ku ndiwo zamasamba (mungathe msuzi, wobiriwira borsch) | Nsomba za m'nyanja zophika |
| Kolifulawa yophika, tiyi ndi chidutswa cha tchizi | Yophika nkhuku ndi letesi | Gawo la veal wophika, kapena chophika chophika ndi saladi ya masamba |
Pano pali chitsanzo cha zakudya zotsika kwambiri zamagidchasi, zotsatira zake sizidzakhalitsa. Pakutha sabata yoyamba iwe udzamva kukhala kosavuta ndi kusintha kwa m'mimba. Mulimonsemo, zakudya zomwe mumasankha, muyenera kukumbukira chinthu chachikulu: mvetserani thupi lanu ndipo muyang'ane muyeso.