Chinsinsi cha chakudya choyenera chazing'ono ndi zakudya zosiyanasiyana komanso zakudya zamagulu. Potero munthuyo samva njala, ndipo mphamvu zake zimakhalabe pamwamba. Izi ndi chifukwa chakuti zakudya zochepa zomwe zimakhala ndi thanzi labwino, zimachepetsa njala ya munthu - choncho zimamuteteza kuti asawononge zakudya zopitirira muyeso. Izi ndizo maziko a ochirikiza zakudya zochepa, zomwe zimalimbikitsa kuti zikhale zolemetsa, ndipo amasankha mawu ndi mawu awo akuti: "Chakudya chosakaniza - pali kuchepetsa thupi!"
Harley Pasternak, mphunzitsi wa Hollywood wokondwerera, amapereka njira yake ya chakudya chochepa kuti ataya thupi. Cholinga chake sikuti adzichepetse pang'onopang'ono, komanso kuti asabwerere kulemera kwake koyambirira. Harley Pasternak ndikumanga mfundo yake ya zakudya zochepa pazinthu zisanu.
Mphamvu yochepa: Harley Pasternak ndi zakudya zake zisanu
Mu zakudya izi, zonse zimadalira chifanizirochi 5. Mwa kulankhula kwina, mfundo iyi ya zakudya zochepa zokhudzana ndi kulemera zimaphatikizapo mndandanda wa zisanu zigawo zikuluzikulu: Zakudya zamadzimadzi ndi otsika kwambiri, mapuloteni 5 kapena kuposa maginito ochepa, mapuloteni otsika kwambiri, mafuta abwino ndi chakumwa popanda shuga. Ndipo pali kusowa kasanu pa tsiku. Izi zimapangitsa mphamvu zanu kukhalabe ndi mphamvu zowonongeka m'thupi ndi kuchepetsa chiwerengero cha makilogalamu.
Chiwerengero cha glycemic index ya mankhwalawa chimawerengedwa pa nthawi yomwe thupi liyenera kugawaniza shuga mu mankhwala, omwe thupi la munthu limagwiritsa ntchito monga mafuta, ndikusintha shuga m'magazi. Zomwe zili ndi ndondomeko yaing'ono ya glycemic - mwachitsanzo, zipatso, ndiwo zamasamba ndi nyemba - kuonjezera kuchuluka kwa shuga m'magazi pang'onopang'ono. Izi zimamuthandiza kuthetsa chilakolako chake, ndipo nthawi yayitali imamva bwino.
Chomwe chimapangitsa mfundo yomwe tatchulidwa pamwambayi ndi yokongola kwambiri kwa makasitomala ambiri a Harley Pasternak ndi kusowa kofunikira kuwerengera bwinobwino makilogalamu omwe akudya. Pano pali zomwe wophunzitsa akunena: "Ndikulangiza makasitomala anga kuti asamangoganizira kwambiri kukula kwa magawo kapena kuyeza chakudya chophika, koma kudalira mfundo zosavuta. Pamene ndikunena kuti ndikufunika kudya nkhuku imodzi yotumikira, izi sizikutanthauza kuti payenera kukhala mabere asanu ndi atatu. "
Zakudya zosiyana, zomwe zimadalira zakudya zisanu, zimalola kuti "tsiku laulere" likhale lopanda sabata, lomwe limaloledwa kudya chirichonse chomwe mukufuna. Njira imeneyi Harley Pasternak ikusonyeza kuti munthu sakhala ndi chiyeso chotere mkati mwa sabata. Zoona, amachenjeza makasitomala ake kuti amawona "tsiku laulere" osati ngati mwayi kuyesa zonse zomwe akuwona pamaso pake, koma ngati mwayi wotsitsimula pang'ono. "Idyani bun kapena chidutswa cha keke chimene mukufuna kudya, koma imani apa," adatero Harley.
Kodi zotsatira zoterezi zimachokera?
"Inde," amayankha Harley Pasternak. Komabe, zakudya zamagazi zingakhale zoyenera kulemetsa pokhapokha ngati izi zikugwiritsidwa ntchito:
- Mumadya zakudya zokhala ndi chiwerengero chochepa cha glycemic index. Pamtima pa piramidi ya otsika GI ndiwo masamba - katsitsumzukwa, amatsenga, tsabola, broccoli, kolifulawa, udzu winawake wa udzu, udzu wobiriwira, mazira a Brussels, nkhaka, eggplant, radish, nandolo, tomato ndi zukini. Kenaka - nyemba: nyemba za nandolo, nyemba, mphodza. Komanso, zipatso zina ndi zipatso - maapulo, apricots, strawberries, mavwende, yamatcheri, malalanje, zipatso zamphesa, kiwi, yamapichesi, mandarins, mapeyala, mapaini, mabulosi akuda.
- Ambiri a GI amadziwika ndi pasta, mpunga wosagwiritsidwa ntchito, mkate wothandizira, pomwe mkulu ndi shuga, mkate woyera, mbatata ndi ufa woyera.
- Mankhwala omwe ali ndi apamwamba a GI amalowetsa ndi mapuloteni - nsomba, nkhuku, nyama, masewera, mazira, yogurt, komanso mafuta ochepa omwe sakhala otayidwa - mafuta a azitona kapena a rapesa, mtedza ndi nsomba zamchere.
- Musaiwale za chiŵerengero cha 30% - 70%, popeza chakudya chochepa chomwe chimaseweretsa kulemera kwake ndi kofunika kwambiri. Chiŵerengero ichi chikuwonetsera kuchuluka kwa mapuloteni - mafuta ndi zakudya zomwe zili ndi otsika GI, zomwe mumaphatikizapo mu menyu yanu.
- Idyani nthawi zambiri. Zakudya zazing'ono zochepa, zomwe zimagwiritsidwa ntchito pa chiwongolero cha zakudya zoperewera zochepa, zimapereka mphamvu yanu pamwamba. Mofananamo, mitundu yambiri yopindulitsa imathandizira kuti adye chakudya kwa nthawi yaitali.
- Pemphani zakudya zochepa. M'malo mwa "tsiku laulere", lolani kuti mudye zakudya zochepa kwambiri kuchokera "mndandanda woletsedwa" tsiku lililonse.
Pomaliza zokambirana za zakudya zamagazi, timakonza mapepala ofanana - amatsatiridwa ndi Eva Mentes ndi Catherine Hale:
Choyamba cham'mawa
- Omelette kuchokera pa dzira limodzi, finely akanadulidwa sipinachi ndi bowa, 1 chidutswa cha mkate wa rye.
Chakudya cham'mawa
- 1 kutumikira kwa kirimu tchizi ndi 1 apulo.
Chakudya
- 2 zopangira mazira.
Chakudya cha masana
- 1 mapeyala apakati ndi matani 10 kapena mtedza.
Chakudya chamadzulo
- 200 gramu ya broccoli yophika ndi nsomba yophika komanso zitsamba zambiri zonunkhira.