Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 3 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 1400 Kcal.
Khalani ndi moyo wokangalika, koma mapaundi owonjezera amakhalabe ndi thupi lanu? Chakudya chogwira ntchito chapangidwa makamaka kwa inu. Amapangidwa ndi zinthu zosiyanasiyana zotsika mtengo komanso zathanzi ndipo amathandizira kutaya mpaka 5 kg pamwezi.
Zakudya zofunikira
Pazakudya zofunikira, ndikofunikira kupatsa thupi zinthu zoyenera (mavitamini, michere ndi ma electrolyte ochokera pachakudya). Zakudya zopatsa thanzi tsiku lililonse ziyenera kukhala ma 1500 mphamvu mayunitsi. Ngati mukuchita zolimbitsa thupi, pafupifupi palibe tsiku lathunthu lopanda masewera olimbitsa thupi, mumakhala nthawi yayitali pamapazi anu, ndiye kuti kuchuluka kwa kalori kuyenera kukulitsidwa mpaka ma 1700-1800 calories (koma osatinso).
Pakati pa "kuphulika" kwa mphamvu, ndikofunikira kuti mubwezeretse m'thupi mwa kudya chakudya choyenera. Ndi zinthu izi zomwe zimatibweretsera 55-60% yamphamvu yonse. Idyani dzinthu, chimanga ndi mkate wa chinangwa, masamba ndi zipatso.
Mapuloteni ndi ofunikanso kwa thupi. Onetsetsani kuti mukudya zakudya zanu, nyama yowonda, nsomba, nsomba zam'madzi, mazira. Pazakudya za tsiku ndi tsiku, tikulimbikitsidwa kupeza malo a mkaka ndi mkaka wowawasa wamafuta ochepa (kanyumba tchizi, kefir, mkaka). Asayansi atsimikizira kuti anthu ochita masewera olimbitsa thupi ayenera kutenga 15% yazakudya zawo kuzinthu zomanga thupi tsiku lililonse.
Yesetsani kuti musamagwiritse ntchito kwambiri zakudya zamafuta. Inde, thupi limafunikira mafuta, koma molondola. Magwero ake ndi nsomba zamafuta, mafuta a masamba popanda kutentha, mitundu yosiyanasiyana ya mtedza. Kudya zakudya zofulumira, makeke, zakudya zokazinga sizingakupatseni thanzi. Ndikoyenera kusiya mankhwalawa momwe mungathere, makamaka panthawi ya kuwonda.
Yesetsani kukana shuga weniweni, kapena osadya zambiri. Kulakalaka maswiti kumathandizira kusiya kukhalapo kwa uchi, kupanikizana kwachilengedwe kapena kuteteza zakudya. Kuphatikiza pa kugwiritsa ntchito madzi wamba, mutha kumwa timadziti tomwe timafinya komanso zakumwa za zipatso kuchokera ku mphatso zachilengedwe, tiyi, tiyi wazitsamba. Ndibwino kuti mumwe khofi pang'ono momwe zingathere, ndipo makamaka theka loyamba la tsikulo. Simungamwe mowa mukamadya.
Ndikofunikira kwambiri kuti mavitamini alowe mthupi. Tiyeni tiunikire zofunikira kwambiri. Mavitamini a B amafunikira dongosolo lamanjenje, ubongo, mtima ndi minofu. Amathandizira kugaya chakudya, makamaka chakudya, mafuta, mapuloteni ndi kagayidwe kamadzi, zimakhudza hematopoiesis, ndipo ndizofunikira pakupanga maselo atsopano. Mavitamini a B amasungunuka m'madzi. Chifukwa chake, ndizosatheka kuzisunga kuti zidzagwiritsidwe ntchito mtsogolo, nkhokwe zawo zimayenera kudzazidwa tsiku lililonse. Mutha kupeza mavitamini awa mu buledi, chimanga, mtedza, mbewu, ma dzira, chiwindi cha nyama, mkaka, tchizi, nyemba, kabichi, sipinachi, masamba obiriwira, nyama zanyama, nsomba, bowa, anyezi, nthochi, malalanje, apricots, avocado , Vwende.
Kuonjezera kukana kwa thupi ku zisonkhezero zoipa, kuteteza ku mavairasi ndi mabakiteriya, kuyeretsa ku poizoni, m'pofunika kuyambitsa zakudya zomwe zili ndi vitamini C muzakudya. cholesterol m'magazi, ndikufulumizitsa machiritso a bala. Zambiri zimapezeka m'chiuno, tsabola wofiira ndi wobiriwira, sea buckthorn, black currant, parsley ndi katsabola, Brussels zikumera ndi kolifulawa, kiwi, papaya, malalanje, sitiroberi, sitiroberi, ndi manyumwa. Pafupifupi palibe vitamini C m'zanyama.
Musaiwale kupereka thupi ndi vitamini D. Iwo akhoza kupewa matenda ambiri (rickets, khansa, osteoporosis, psoriasis, vitiligo, autoimmune matenda, matenda a mtima ndi mitsempha), kusintha chikhalidwe cha tsitsi, mano ndi misomali, kulimbikitsa chitetezo chokwanira, kusintha kukula ndi ntchito yofunika ya maselo. Zakudya zabwino kwambiri za vitamini D ndi nsomba zamafuta (salmon, cod) ndi mafuta a nsomba, bowa wa m'nkhalango (chanterelles ndi ena), chiwindi cha nyama, yisiti, batala, tchizi ndi zina zamkaka zamkaka, yolks, ndi caviar.
Osadzimana nokha vitamini E - antioxidant yayikulu yomwe imatha kuwonjezera chitetezo chamthupi motsutsana ndi zopitilira muyeso zaulere. Vitamini E imathandizira kupewa kukalamba, kukonza magwiridwe antchito a ma gonads ndi ma gland ena a endocrine, kulepheretsa kupangika kwa magazi, kusintha mphamvu mwa amuna, kuchedwetsa kukula kwa kulephera kwamtima, komanso kuchepetsa chiwopsezo chotaya mimba mwa amayi. Mafuta azamasamba (nyongolosi ya tirigu, soya, kanyumba, mpendadzuwa), mtedza (ma almond, mtedza, mtedza) ndiye gwero labwino kwambiri la vitamini E.
Mavitamini a vitamini A m'thupi amalimbitsa kukana kwawo matenda osiyanasiyana, amakhala ndi zotsatira zotsutsana ndi khansa, amakulitsa chidwi chanu ndikufulumizitsa magwiridwe antchito. Vitamini A imalimbitsa mafupa, tsitsi, mano, imakhala ndi khungu labwino. Vitamini uyu amasungunuka mafuta, chifukwa chake amasungidwa mthupi. Malo ake osungira safunika kudzazidwa tsiku lililonse. Mwa zakudya, yang'anani vitamini A mu zipatso za citrus, kaloti, batala, tchizi, mazira, chiwindi, ndi mafuta a nsomba.
Popeza thupi lathu limapangidwa ndimadzi ambiri, thupi limafunika kupeza mchere wokwanira, makamaka ma electrolyte. Ntchito yayikulu yama electrolyte ndikutulutsa thupi ndi kusunga minofu ndi mitsempha. Poizoni wamkati (urea ndi ammonia) mwachangu amatuluka mthupi lathu mukakhala ndi madzi okwanira. Ochita masewera olimbitsa thupi amasamala kwambiri zakumwa kwama electrolyte, chifukwa popanga thukuta, potaziyamu, sodium ndi mankhwala enaake amasiya thupi. Potaziyamu ndi mchere wofunika kwambiri, ndipo makoma ake amapangidwa ndi 90%. Sodium amadyetsa minofu, mitsempha ndi minyewa ya thupi, komanso kupewa kutaya kwamadzi kudzera pokodza. Ochita masewera ambiri masiku ano amatsitsimutsa maelekitirodi ndi zakumwa zamasewera zotsekemera. Koma ndi bwino komanso kopindulitsa kupeza ma electrolyte pachakudya. Phatikizani maapulo, mandimu, nthochi, kaloti, beets, chimanga, zukini, tomato, mtedza ndi mbewu, nyemba ndi mphodza, ndi masamba obiriwira obiriwira muzakudya zanu.
Chakudya panthawi yogwiritsira ntchito zakudya ziyenera kukhala zosiyanasiyana komanso moyenera momwe zingathere, pang'ono pang'ono (pafupifupi kasanu patsiku m'magawo ang'onoang'ono). Ndibwino kuti mupange kuwala kwa chakudya chamadzulo. Ngati mukumva njala mukatha kudya, mutha kumadzipaka ndi mkaka pang'ono kapena zakumwa musanagone. Ndikofunika, mwachitsanzo, kumwa kefir ya mafuta ochepa. Chifukwa chake mudzagona posachedwa ndikupindulitsa thupi.
Ponena za kutalika kwa zakudya zopatsa chidwi, mutha kukhala pamenepo bola momwe mungafunire. Mwachidule, mukafika kulemera komwe mukufuna, onjezerani zomwe zili ndi kalori mpaka pomwe muviwo sikungachepe. Dziwani kuti pazotheka komanso phindu pazaumoyo, ndikofunikira kuti muzitsatira mfundo zomwe zafotokozedwazo pazakudya komanso masewera, komanso kukhala ndi moyo wolondola. Muyenera kuyenda pafupipafupi, kupuma mpweya wabwino ndikugona mokwanira.
Chitsanzo cha kadyedwe kabwino ka chakudya chamagulu sabata iliyonse
tsiku 1
Chakudya cham'mawa: 250 g wa saladi ya "Whisk" (sakanizani molingana ndi kabichi yoyera yoyera, kaloti wa grated ndi apulo ndi nyengo ndi mafuta azitona pang'ono); azungu azungu awiri, otentha kapena owiritsa; chikho cha tiyi.
Akamwe zoziziritsa kukhosi: apulo kapena peyala; kapu ya madzi a kiranberi.
Chakudya chamadzulo: saladi wolemera mpaka 300 g kuchokera ku masamba aliwonse osakhala wowuma; mbale ya msuzi wa kabichi wosadya masamba; mpaka magalamu 200 a nkhuku yophika kapena yophika (yopanda khungu); decoction wa zipatso zouma.
Chakudya chamasana: kabumbu kakang'ono ndi kapu ya tiyi.
Chakudya chamadzulo: cod yophika (200 g); 150-200 g biringanya zophika; Mbalame zam'madzi zokhala ndi mandimu.
tsiku 2
Chakudya cham'mawa: 150 g wopanda mafuta kapena 1% kanyumba tchizi; kapu ya madzi a lalanje; tiyi.
Akamwe zoziziritsa kukhosi: apulo ndi 200 ml ya zipatso kapena msuzi wa masamba.
Nkhomaliro: saladi wa nkhaka zingapo ndi madontho ochepa a maolivi; mbale ya msuzi wa kabichi popanda mwachangu; 200 g wa fillet wophika ng'ombe; kulowetsedwa kapena kutsekedwa kwa zipatso zouma.
Chakudya chamasana: chimanga kapena mkate; tiyi.
Chakudya: 200 g ya cod, yophika kapena yophika; 200 g wa beets, stewed pamodzi ndi maapulo; chikho cha tiyi.
Atatsala pang'ono kugona: mutha kumwa tambula ya kefir yotsika kwambiri.
tsiku 3
Chakudya cham'mawa: 250 g wa saladi ya "Panicle"; nthunzi yotulutsa mazira azungu awiri; chikho cha tiyi.
Akamwe zoziziritsa kukhosi: lalanje ndi kapu ya madzi a kiranberi.
Chakudya chamasana: tomato wodulidwa, wothira mafuta pang'ono; mbale ya msuzi wa kabichi; Mpaka 200 g ya fillet yophika ku Turkey; tiyi kapena msuzi wa mabulosi.
Chakudya chamasana: chimanga bun ndi chikho cha tiyi.
Chakudya chamadzulo: kabichi (stew 3-4) ndi 200 g wophika ng'ombe.
tsiku 4
Chakudya cham'mawa: nkhaka zingapo zatsopano zokonzedwa ndi mafuta a masamba; 2 azungu azira za nkhuku; tiyi ndi mandimu.
Akamwe zoziziritsa kukhosi: apulo ndi kapu ya madzi mabulosi.
Chakudya: 250 g wa kabichi woyera ndi saladi ya karoti ndi mafuta; mbale yamsuzi yophika popanda kuwotcha; nkhuku, yophika kapena yophika (200 g); kapu ya madzi a kiranberi.
Chakudya chamasana: Mkate wa chinangwa kapena buledi wochepa; chikho cha tiyi.
Chakudya: 200 g ya cod fillet, yophika popanda kuwonjezera mafuta; 200 g beets; kapu ya kefir ya mafuta ochepa.
tsiku 5
Chakudya cham'mawa: protein protein omelet ndi 150 g wa mafuta ochepa kanyumba tchizi; chikho cha tiyi.
Akamwe zoziziritsa kukhosi: lalanje kapena apulo; decoction wa zipatso zouma.
Nkhomaliro: 2 nkhaka owazidwa mafuta masamba; msuzi wa kabichi wamasamba (mbale); 200 g wa fillet wophika ng'ombe, tiyi.
Chakudya chamasana: chinangwa bun ndi tiyi.
Chakudya: 200 g wa chiwindi cha ng'ombe, wothira pang'ono kirimu wowawasa wamafuta ochepa; 200 g wa beets wophika.
Posakhalitsa asanagone: kapu ya kefir.
tsiku 6
Chakudya cham'mawa: saladi "Whisk"; 2 azungu owiritsa; tiyi.
Akamwe zoziziritsa kukhosi: peyala ndi kapu ya madzi a kiranberi.
Chakudya: 100 g wa biringanya caviar; msuzi wamasamba (250 ml); nkhuku yophika (200 g); decoction wa zipatso zouma.
Chakudya chamasana: bun bun; tiyi.
Chakudya chamadzulo: steamed beef schnitzel (200 g); 200 g wa ma biringanya ophika kapena ophika; 200-250 ml ya kefir.
tsiku 7
Chakudya cham'mawa: 3-4 tbsp. l. phala oatmeal yophika m'madzi; toast ndi chikho cha tiyi.
Akamwe zoziziritsa kukhosi: apulo ndi kapu ya msuzi wouma zipatso.
Chakudya chamadzulo: tomato watsopano watsopano wothira mafuta; mbale ya msuzi wa kabichi; ng'ombe yophika (150-200 g); zakumwa zipatso zipatso.
Chakudya chamasana: buledi wa chimanga kapena mkate; tiyi.
Chakudya chamadzulo: nyama yophika yophika ng'ombe (200 g) ndi kabichi wofanana; chikho cha tiyi.
Posakhalitsa asanagone: kapu ya kefir.
Zindikirani… Mutha kumamatira kuzakudya zomwe mukufuna, kapena mutha kudzipangira nokha. Chofunikira chachikulu ndikupatsa thupi zonse zofunikira ndikuwerengera molondola zomwe zili ndi kalori.
Contraindications kwa yogwira zakudya
- Ndikosatheka kukhala pachakudya chokhazikika panthawi yomwe ali ndi pakati komanso poyamwitsa, ndikuchulukitsa kwamatenda atatha opaleshoni.
- Ngati mukukaikira zaumoyo wanu, zachidziwikire, sizingakhale zopepuka kukaonana ndi dokotala.
Ubwino wa chakudya chamagulu
- Kuphatikiza pa kuchepetsa kunenepa kwambiri, njira yogwira ntchito yochepetsera thupi imakhudzanso thupi ndi thanzi lathunthu.
- Zogulitsa zomwe zimaphatikizidwamo zimakhudzidwa bwino, zimathandizira kukhutitsidwa ndi chitonthozo chamkati.
- Zakudya zazing'ono zimakupulumutsani ku njala yayikulu komanso kuchuluka kwa shuga m'magazi.
- Zakudya zolimbitsa thupi zimalimbikitsa kuchepa thupi, mitunduyi imathandizidwa ndi akatswiri azakudya.
- Ngati mukukonzekera bwino menyu, kuchepa thupi kumachitika popanda kupsinjika kwa thupi, mwayi womwe umakhala wambiri pazakudya zina zambiri.
- Mutha kulemba menyu, poganizira zokonda zanu, zomwe ndizofunikira. Kupatula apo, ndizosangalatsa kwambiri kuti muchepetse thupi podya zomwe mumakonda.
Kuipa kwa zakudya zogwira ntchito
- Zoyipa zazikulu za njirayi (ngati tizingoyang'ana kuti tichepetse thupi) zimaphatikizaponso zakudya zopatsa thanzi (sikuti aliyense ali ndi mwayi wodya zochuluka nthawi zambiri), kuchepa pang'onopang'ono (nthawi zambiri timafuna "zonse mwakamodzi") ) komanso kufunika kowongolera "kulemera» Menyu.
- Kuti musalakwitse kudya ma calorie, koyambirira muyenera kupanga zibwenzi ndi matebulo a kalori ndi masikelo kukhitchini. Simungachite popanda kuwunika mosamala zakudya zanu!
Zakudya zobwerezabwereza
Ngati mukumva bwino, mutha kupita ku zakudya zomwe mumagwiritsanso ntchito nthawi iliyonse yomwe mungafune, ndipo nthawi zonse ndikofunikira kutsatira malamulo ake.