Zakudya zosalimba, masiku 7, -4 kg

Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 940 Kcal.

Ndi zakudya zoyenera, mukhoza kuchedwetsa kukalamba ndikusintha maonekedwe anu. Monga momwe kafukufuku wambiri wasayansi akutsimikizira, izi ndizochitikadi. Chakudya choletsa kukalamba (chomwe chimatchedwanso kuti chakudya chokweza) chinapangidwa ndi dermatologist waku US Nicholas Perricone. Ngati mutsatira malangizo operekedwa ndi katswiri, khungu likhoza kukhala losalala komanso losalala.

Zakudya zolimbana ndi ukalamba

Zakudya za zakudya zotsitsimula ziyenera kupangidwa mwa kukana (kapena kuchepetsa momwe mungathere) chakudya "zinyalala": maswiti ogulira masitolo apamwamba, zakudya zofulumira, nyama zosuta, zinthu zomwe zatha. Komanso, kwa kanthawi, ndikofunika kuiwala za zakudya zamchere kwambiri, tchizi zolimba zomwe zili ndi mafuta ambiri, soseji, mkaka wonse, pasitala kuchokera ku tirigu wofewa, zakudya zosiyanasiyana za ufa, nyama yamafuta, mayonesi, msuzi wa sitolo, mbatata. , shuga.

Yambitsani zakudya zambiri zathanzi, zopanda mafuta m'zakudya zanu. Idyani nyama yowonda ndi nsomba, zipatso, masamba, zipatso, zitsamba, komanso mkaka ndi mkaka wowawasa wamafuta ochepa.

Kuchokera ku zakumwa, zolemetsa zolemetsa zakhala zikugwiritsidwa ntchito pakumwa mowa, soda, timadziti ta sitolo. Ndi bwino kupewa khofi pa rejuvenating zakudya kapena kumwa kwambiri kawirikawiri. Ndi bwino kupereka mmalo mwa tiyi wobiriwira kapena zitsamba. Zakudya zonse zomwe sizingadye zosaphika ziyenera kutenthedwa pang'onopang'ono (kuphika mu uvuni kapena grill, wiritsani, simmer, koma osati mwachangu). Ndi bwino kudya, malinga ndi malamulo a njira, katatu patsiku. Ngati mumazolowera magawo (mwachitsanzo, zakudya zisanu patsiku), izi sizovuta. Pangani magawo ang'onoang'ono ndikudya monga mwa nthawi zonse. Ingosankhani zakudya zoyenera pazakudya zanu. Ndiye iwo adzapindula thupi lanu lokha.

Njira yoletsa kukalamba imachokera ku "nsonga zitatu" - zakudya zitatu zomwe Perricone amalimbikitsa kuti azidya nthawi zambiri. Ndiko kuti - iyi ndi nsomba, katsitsumzukwa ndi blueberries. Tiyeni tione mwatsatanetsatane aliyense ankakonda wa kukweza zakudya.

  • nsomba

    Nsomba za banja la salmon zimaonedwa kuti ndizothandiza kwambiri. Ndiwolemera kwambiri mu polyunsaturated mafuta acids, omwe amapereka khungu ndi zinthu zambiri zothandiza zomwe zimalola kuti zisangalatse eni ake ndi mawonekedwe achichepere komanso elasticity kwa nthawi yayitali. Nsomba ndi nsomba zina zili ndi mavitamini ambiri a magulu A, B, D, komanso mapuloteni, omwe amatengedwa mosavuta ndi thupi la munthu.

  • Katsitsumzukwa

    Masamba awa amakonda kwambiri anthu aku Mediterranean, omwe amadzitamandira kuti amakhala ndi moyo wautali kuposa mayiko ena ambiri. Ndipo pazifukwa zabwino! Zoonadi, chakudya chawo chimaphatikizapo nsomba zambiri, nsomba, masamba, zipatso, zitsamba, mafuta a azitona. Katsitsumzukwa amaphatikizidwa m'zakudya zambiri. Komanso, anthu aku Mediterranean nthawi zambiri amadya mu mawonekedwe ake oyera. Pokhala ndi zopatsa mphamvu zochepa zama calorie, masamba awa ndi abwino kwambiri. Kuphatikiza pa mavitamini ambiri, ma antioxidants omwe amalepheretsa kukalamba msanga kwa khungu lathu, katsitsumzukwa kali ndi folic acid. Chifukwa cha iye, maselo atsopano amabadwa m'thupi. Katsitsumzukwa ndi kosavuta komanso mofulumira kugayidwa.

  • blueberries

    Mabulosi awa ndi mtsogoleri weniweni wa antioxidants omwe amasonkhana mmenemo, omwe amatha kuteteza maselo ku chikoka cha ma radicals aulere ndikuchepetsa kuwononga zinthu zowononga zachilengedwe. Chifukwa chake tikupangira kuti musaphonye mwayi wowonjezera wodzikongoletsa ndi mabulosi awa.

Ndi bwino kuyamba tsiku ndi kapu ya madzi kutentha firiji. Imwani kwa mphindi 20-30 musanadye. Ndipo, ndithudi, kumbukirani kumwa madzi pafupipafupi tsiku lonse. The stratum corneum ndi 20% madzi. Ngati munthu samwa madzi okwanira, khungu limakhala louma komanso louma, zomwe zimapangitsa kuti azikalamba msanga.

Zotsatirazi ndi zitsanzo za zakudya zoletsa kukalamba zomwe Nicholas Perricone amalimbikitsa.

Zitsanzo Zam'mawa:

- omelet opangidwa kuchokera ku mapuloteni atatu ndi yolk imodzi ya mazira a nkhuku; kutumikiridwa kwa oatmeal kuchokera ku supuni zingapo za chimanga chouma, ndi 20 g wa amondi kapena mtedza wina; kotala chikho cha zipatso kapena magawo angapo a vwende;

- omelet wa mazira awiri a nkhuku pamodzi ndi bowa; apulo kapena zipatso zina zopanda wowuma;

- mpaka 150 g nsomba yophika kapena steamed; peyala kapena kagawo kapena mavwende awiri;

- pafupifupi 150 g tchizi chanyumba (chopanda mafuta kapena chochepa) chokhala ndi zipatso.

Zitsanzo za chakudya chamasana:

- mpaka 170 g nsomba zowonda (trout ndi njira yabwino), yophikidwa ndi nthunzi kapena yokazinga; gawo la saladi kuchokera ku masamba osawuma ndi masamba osiyanasiyana, okoleretsa ndi mafuta ochepa a masamba; kiwi kapena magawo angapo a vwende;

- 150-170 g wa tuna, zamzitini mu madzi awo; gawo la saladi wobiriwira ndi madzi a mandimu; zipatso zatsopano (zabwino koposa zonse - blueberries);

- 170 g sardines mu mafuta; gawo la katsitsumzukwa kophika; kotala chikho cha zipatso zatsopano ndi magawo angapo a vwende;

- mbale ya supu ya kabichi yochokera ku kabichi watsopano; pafupifupi 150 g nsomba yophika kapena steamed pamodzi ndi masamba osakhuthala;

- chidutswa cha nkhuku yophika ndi saladi wobiriwira; mbale ya masamba puree supu popanda Frying; kapu ya madzi a zipatso.

Zitsanzo za chakudya chamadzulo:

- pafupifupi 150 g nsomba yophika; Saladi yamasamba; peyala yaying'ono kuphatikiza kapu ya kefir;

- mikate iwiri ya nsomba yokazinga; saladi yam'madzi ndi galasi la yogurt lopanda kanthu;

- 150 g ya nkhuku yophika yopanda khungu ndi 200 ml ya madzi a zipatso;

- kusakaniza broccoli, kabichi woyera ndi sipinachi, yophikidwa popanda kuwonjezera mafuta; magawo angapo a tchizi wopanda mchere; kapu ya yogurt popanda zowonjezera kapena kefir.

Tsatirani malamulo a njira yokweza, ngati mukumva bwino, mutha kutenga nthawi yayitali. Kupatula apo, sizimatsutsana ndi miyambo ya moyo wathanzi komanso, ndi menyu yokonzedwa bwino, sizimapangitsa kuti thupi lizikumana ndi nkhawa chifukwa chosowa zigawo zofunikira kuti zigwire bwino ntchito.

Asayansi kuzindikira ndi mankhwala omwe amawononga kwambiri maonekedwe ndi chikhalidwe cha khungu… Yesetsani kuzigwiritsa ntchito kwambiri kawirikawiri mukamadya, koma iwalani za iwo palimodzi.

  • Kukhudzika

    Kudya kwambiri shuga m'thupi kumathandizira kuti glycation ichitike. Pamenepa, mamolekyu “otsekemera” amaphatikizana ndi mamolekyu amtundu wa mapuloteni. Pachifukwa ichi, collagen imawonongedwa - mapuloteni omwe amachititsa kuti khungu likhale losalala, maonekedwe ake abwino komanso okongola.

  • mowa

    Zakumwa zomwe zili ndi mowa, zikagwiritsidwa ntchito mopitirira muyeso, zimakhala ndi zotsatira zoipa pa chikhalidwe cha chiwindi, chomwe chimagwira ntchito mwachindunji ndi maonekedwe a khungu. Ziphuphu, khungu lachikasu, makwinya asanakwane angakhale zotsatira za kumwa mowa.

  • Nyama yamafuta

    Zakudya za nyama zosawonda zimathandizira kupanga ma free radicals m'thupi. Amachotsanso ma elekitironi m'maselo athanzi. Izi zimawononga thupi lonse. Zotsatira zake, khungu silingathe kupanga kolajeni yokwanira. Umu ndi momwe kukalamba msanga kumabwera.

  • Mafuta a trans

    Mafuta opangidwa amatha kuyambitsa kutupa pakhungu. Kuonjezera apo, akalowa m'thupi, khungu limakhala ndi mphamvu ya kuwala kwa ultraviolet. Monga lamulo, zakudya zofulumira, zotha kumaliza, zakudya zokazinga, ndi maswiti am'masitolo sizingachite popanda mafuta a trans.

  • Khofi wolimba

    Chakumwa ichi, chokondedwa ndi ambiri, monga mowa, chimathandizira kuti khungu limauma ndipo, chifukwa chake, limakalamba.

  • Pasta yofewa ndi zinthu zophikidwa

    Amakhudza kolajeni ndi elastin mowononga, chifukwa chomwe khungu limataya kukhazikika kwake, limakhala losalala.

Zakudya zoletsa kukalamba

Nicholas Perricone's Rejuvenating Diet Daily Diet Chitsanzo

Chakudya cham'mawa: tchizi tating'ono tating'ono tating'ono ndi ma apulo; tiyi wobiriwira.

Chakudya chamasana: nsomba yophika; gawo la saladi kuchokera ku masamba osawuma ndi zitsamba; kiwi kapena magawo angapo a vwende; kapu ya tiyi wobiriwira.

Chakudya chamadzulo: nkhuku yophika kapena yophika ndi biringanya zokazinga kapena masamba ena omwe mumakonda; mwatsopano cholizira apulo madzi.

Anti-kukalamba zakudya contraindications

Chifukwa cha kukhazikika kwake, zakudya zotere zimatha kutengedwa ndi aliyense amene alibe matenda aakulu kapena matenda omwe amafunikira zakudya zosiyana.

Ubwino wa zakudya zoletsa kukalamba

  1. Zotsatira za zakudya zotsitsimula zimawonekera posachedwa. Monga anthu omwe adayesa njira iyi pawokha amazindikira, patatha sabata, zotsatira zake, monga akunena, zili pankhope. Khungu limakhala lolimba komanso lowoneka bwino, limapeza mawonekedwe athanzi komanso mwatsopano.
  2. Komanso, pa zakudya rejuvenating, pamene kukonza calorie kudya, mukhoza kuonda. Mwa kudya zomwe zili pamwambapa ndikuchepetsa zopatsa mphamvu za tsiku ndi tsiku kukhala mayunitsi 1200-1500, simudzangosintha mawonekedwe anu, komanso molondola komanso modalirika kuchotsa mapaundi owonjezera.
  3. The zakudya amaonedwa moyenera mawu a akonzedwa a zinthu ndi zigawo zikuluzikulu ndipo sayenera kuvulaza thupi. Choncho, mfundo zake zimathandizidwa ndi akatswiri ambiri a zakudya ndi madokotala.
  4. Chakudya choperekedwa muzakudya chimathandiza munthu kukhala wokangalika komanso wamphamvu.
  5. Zomwe zili pamenyu zimathandizira kukulitsa chitetezo chamthupi ndipo ndi njira yachilengedwe yopewera matenda ambiri, kukhala ndi zotsatira zabwino mthupi.
  6. Kusankha kwakukulu kwa zakudya zopatsa thanzi kumakupatsani mwayi wosankha zomwe zikugwirizana ndi kukoma kwanu.
  7. Njirayi siyimatsagana ndi kumverera kosasangalatsa kwa njala ndi kuzunzika kuchokera ku zopinga zambiri.

Kuipa kwa zakudya zoletsa kukalamba

  • Palibe zovuta zazikulu zomwe zidapezeka muzakudya zoletsa kukalamba.
  • Koma ndizoyenera kudziwa kuti kwa nthawi yayitali komanso yowoneka bwino, malamulo oyambira aukadaulo ayenera kutsatiridwa motalika momwe angathere. Popeza, tsoka, mukabwerera ku zakudya zolakwika, maonekedwewo adzawonongekanso. Ndipo bonasi yosasangalatsa imathanso kudzipangitsa kuti ikhale yonenepa ikabweranso.

Zakudya zobwerezabwereza zoletsa kukalamba

Ngati palibe zotsutsana, mutha kubwereranso ku zakudya zotsutsana ndi ukalamba nthawi iliyonse yomwe mukufuna.

Siyani Mumakonda