Zakudya za mkate, masiku 7, -4 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 550 Kcal.

Mwinamwake mudamvapo kuti chakudya, makamaka mkate, ndi mdani woipa kwambiri. Anthu ambiri omwe akuonda amakhulupirira kuti kuti achepetse mafomu, ndikofunikira kusiya zinthu zomwe zili ndi ufa. Koma Olga Raz, katswiri wa kadyedwe ku Israel, wapereka lingaliro la chakudya chochokera ku mkate chomwe chimayika chikaiko chachikulu pa chikhulupiriro chotchukachi.

Zofunikira Pazakudya Za Mkate

Anthu ambiri amalephera kumaliza izi kapena zakudyazo chifukwa choletsa kugwiritsa ntchito ufa wa ufa pa izo. Sangodzikhutitsa popanda mkate, ngakhale kudya kagawo kakang’ono kachakudya choyenera. Mlembi wa njira mkate, Olga Raz, anatsogolera phunziro lonse la sayansi, umene unachitikira mmodzi wa zipatala mu Tel Aviv. Cholinga cha kuyesaku chinali kulemba mndandanda wa zakudya zomwe zimalimbikitsa maganizo. Serotonin nthawi zonse imapezeka m'magazi aumunthu, omwe amadziwika kuti ndi hormone yachimwemwe. Mkhalidwe wathu umadaliranso mlingo wake. Pakafukufukuyu, adawona kuti mlingo wa serotonin umatsika kwambiri mwa anthu ambiri omwe ali ndi zakudya zambiri zamapuloteni ndipo, mosiyana, amawuka pamene tipatsa thupi chakudya chomwe tikufuna. Ichi ndichifukwa chake zimakhala zovuta kuti okonda maswiti azikhala pazakudya zosiyanasiyana. Komabe, maswiti omwe ali ndi serotonin amakhala ndi zopatsa mphamvu zambiri, zomwe zimapangitsa kuti zikhale zovuta kuchepetsa thupi. Koma mu mkate, womwe ulinso ndi mahomoni achimwemwe okwanira, pali zopatsa mphamvu zochepa.

Mfundo yayikulu Zakudya za mkate wa Olga Raz - kuletsa kuleza mtima ndi njala Wopanga njirayi motsimikiza akutsimikizira kuti ndikofunikira kuyiwala zakumverera kosasangalatsa ndikupatsa thupi chakudya pafupipafupi (pafupifupi maola atatu kapena atatu). Mitundu yonse yazakudya zololedwa iyenera kugawidwa patsikuli ndikuwonongeka pafupifupi ofanana.

Posankha buledi wazakudya zanu, yesetsani kuyima pamitundu yotsika kwambiri. Ndibwino kuti pasapezeke zopitilira 100 pa 50 g ya mkate. Amayi amatha kudya magawo khumi ndi awiri a mkate patsiku, amuna - mpaka 10. Ngati sizinali zotheka kupeza mkate wopanda mphamvu, ndiye kuti, kugwiritsa ntchito mankhwala okhala ndi ma calorie ambiri, muyenera kuchepetsa kuchuluka kwake. Pazakudya, ndibwino kugwiritsa ntchito rye, wakuda, mkate wamphumphu kapena buledi wazakudya. Njirayi, mosasamala kanthu kalori, imafuna kupatula kuphika ndi mitanda yambiri yazakudya, zomwe zimakhala ndi index ya glycemic, yomwe imapangitsa kuti shuga wamagazi azidumpha.

Mkate ukhoza kudzoza ndi masamba osanjikiza a masamba, pasitala potengera avocado, ketchup kapena mpiru, mafuta ocheperako. Kamodzi patsiku, muyenera kudya zipatso, makamaka mtundu wosakhala wowuma. Onetsetsani kuti mumamwa lita imodzi ndi theka ya madzi oyera tsiku lililonse. Muthanso kumwa ma tiyi osiyanasiyana opanda zotsekemera, timadziti tokometsera tokometsera, kapu imodzi ya khofi wopanda shuga (makamaka m'mawa). Kwa iwo omwe sakhala omasuka opanda zipatso kapena timadziti ta mabulosi, mutha kuloleza theka la galasi la zakumwa zomwe mumakonda patsiku, koma mutapatula gawo lomwe mwapatsidwa pazakudya patsikulo.

Yesetsani kupanga maziko azakudya zanu, kuwonjezera pa mkate, masamba osiyanasiyana. Idyani yaiwisi, kuphika, mphodza, chithupsa, nthunzi. Chinthu chachikulu sikuti muwonetsere kutentha kwaukali komanso osapatsa mafuta owonjezera mafuta.

Tsiku lililonse muyenera kudya pafupifupi 200 magalamu a mkaka wopanda mafuta ochepa (choyambirira, kanyumba tchizi, kefir, mkaka wowotcha).

Katatu pa sabata, chakudya chimodzi cha mkate (ndiye kuti, magawo 3-4) chitha kusinthidwa ndi chakudya cha protein - gawo laling'ono la nyama yopanda mafuta, nsomba kapena nsomba. Muthanso kudya dzira limodzi la nkhuku katatu pamlungu.

Maswiti, chakudya chilichonse chokhala ndi shuga, nyama zamafuta, msuzi wokhala ndi ma calorie ambiri, mowa, batala, mafuta anyama, nyama zosuta, zakudya zamchere komanso zonunkhira, chakudya chofulumira sichimaletsedwa pakudya mkate.

Kukhala pa zakudya mkate amaloledwa 2 milungu. Ngati zotsatira zomwe mukufuna zikwaniritsidwa kale, ndiye kuti mutha kuyimitsa njirayo. Mukakhutitsidwa ndi chithunzi chanu, gawo lophatikiza zotsatira limayamba. Kuti zoyesayesa zanu zisawonongeke msanga, kwa sabata inanso, zokhwasula-khwasula za buledi ziyenera kusinthidwa ndi chimodzi mwazakudya zomwe zalembedwa pansipa. Choncho, kamodzi kapena kawiri pa tsiku, m'malo mwa magawo angapo a mkate, mukhoza kudya: gawo la pasitala wolimba, mpunga kapena buckwheat (gawo limatanthauza zosaposa 200 g za zinthu zomalizidwa); kapu ya nyemba; mbatata yapakati mwanjira iliyonse kupatula yokazinga; 1 yaing'ono ya chimanga 2 tbsp. l. muesli popanda shuga kapena 4 tbsp. l. oatmeal nthawi zonse.

Katswiri wa zakudya amatsutsana kwambiri ndi kuphatikiza mafuta, batala, mowa, msuzi wamafuta ndi zakudya zina zamafuta ambiri pakudya pano. Koma kuchuluka kwa zipatso pazosankha zitha kuwonjezeka pang'ono. Ngati mukufunadi mowa, mutha kugula kapu ya vinyo wouma, koma osapezekanso. Ngati simungathe kukana maswiti, sankhani zakudya zopangira odwala matenda ashuga. Ali ndi ma calories ochepa ndipo amakhala ndi index ya glycemic yotsika. Zachidziwikire, awatengereko pang'ono.

Malinga ndi ndemanga za anthu omwe adziwonera okha mkate, mapaundi owonjezera 2-3 amadya sabata. Ndikukula kwambiri kwa thupi, kutayika kumatha kuwonekera kwambiri.

Potsatira chitsanzo cha zakudya za Olga Raz, njira zina zidapangidwa, momwe mkate umathandiziranso pazakudya. Mwachitsanzo, Zakudya pa mkate wakuda ndi madzi wamba… Zakudya zomwe zimalimbikitsidwa kukhala pansi osapitirira masiku asanu ndi atatu, zimaphatikizapo kugwiritsa ntchito buledi wamtundu womwe watchulidwa, mafuta ochepa a kefir, oatmeal, mafuta ochepa osadulidwa opanda mafuta, otsamira nyama kapena nsomba. Ndi njirayi, mutha kutaya makilogalamu 8-3.

Ra gibt auch mkate ndi kefir zakudyandi dongosolo lovuta kwambiri la chakudya. Mutha kukhala pamenepo sabata limodzi, ndipo osachepera 500 g ya kulemera kwambiri ayenera kusiya thupi tsiku lililonse. Mutha kudya lita imodzi ya kefir (mafuta ochepa kapena mafuta ochepa) mpaka 250 g ya mkate wa rye tsiku lililonse.

Menyu yazakudya zamkate

Chitsanzo cha zakudya za mkate za Olga kamodzi pamlungu

Chakudya cham'mawa nthawi zonse chimodzimodzi: gawo la mkate, mutha kufalitsa chilichonse mwazinthu zomwe mumakonda (mitundu yololedwa yalembedwa pamwambapa).

Zindikirani... Popanga saladi ku masamba atsopano, komanso stewing zinthu zimenezi, inu mukhoza kuwonjezera pang'ono masamba (makamaka azitona) mafuta.

Zakudya pa mkate ndi madzi

Chitsanzo cha zakudya za kefir-mkate

Zotsutsana ndi chakudya cha mkate

• Kukhala pachakudya cha mkate ndikoletsedwa panthawi yapakati komanso yoyamwitsa, kwa anthu ochepera zaka 18, pamaso pa matenda aliwonse am'mimba ndi matenda ena akulu.
• Musanayambe kuchepa thupi kotere, ndikofunikira kuti mupite kukaonana ndi dokotala kuti mukakambirane ndikuwunika mokwanira zaumoyo.

Ubwino wa chakudya cha mkate

1. Zakudya za mkate zili ndi maubwino ambiri, makamaka ngati mungaganizire njira zomwe Olga Raz adapanga. Kuchepetsa thupi kumadutsa osamva njala, kuphwanya chakudya kumafulumizitsa njira zamagetsi, ndipo serotonin mu mkate imathandizira kukhalabe osangalala, olimba mtima komanso mphamvu.
2. Chifukwa cha zonsezi, njirayi imapewa kunyalanyaza, kutaya mphamvu, kutopa ndi "zakudya zina zokongola" zina.
3. Zakudyazo ndizopatsa thanzi ndipo sizimapanikiza thupi.
4. Mkate (makamaka wakuda ndi rye) uli ndi zinthu zina zothandiza. Zinthu zomwe zili mmenemo zimagwira ntchito ngati burashi yofewa, kuchotsa poizoni, poizoni, mchere wowopsa ndi zinthu zina zosafunikira.
5. Komanso, mkate umathandizira kuyamwa kwa chakudya ndikupangitsa kuti thupi likhale lolimba.
6. Mukakhala pachakudya choterocho, mutha kusunga ndalama zambiri, chifukwa chinthu chachikulu chimakhala chotchipa komanso chotchipa.
7. Anthu ambiri amadziwa kuti khungu limakula bwino (makamaka mawonekedwe a cellulite amakhala osawonekera).
8. Zolakalaka zamatumba zimachepetsedwa ndipo thupi latsopanolo limasamalidwa mosavuta mutatha kudya.

Zoyipa za chakudya cha mkate

• Njira ya mkate siyosangalatsa anthu omwe sakonda ufa. Kwa iwo, kudya mkate wambiri sichinthu chosangalatsa.
• Ngati tikambirana za njira yazakudya yomwe imachokera ku mkate ndi kefir, kungokhala chete kwa menyu kumatha kukhala kotopetsa. Kuphatikiza apo, kuchuluka kwa mkaka wothira muzakudya kungafunike "kulumikizana" pafupipafupi ndi chimbudzi.

Kubwezeretsanso chakudya cha mkate

Kumbukirani kuti zonse zili bwino pang'ono. Sitikulimbikitsidwa kuti mutsegule mkate uliwonse kamodzi miyezi iwiri.