Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 12 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 1000 Kcal.
Nyamakazi amatanthauza kutupa matenda a mfundo. Ngati muyamba kumva kuwawa m'malo olumikizirana mafupa (izi zimachitika makamaka mukamayenda), muyenera kufunsa dokotala. N’kutheka kuti umu ndi mmene matenda olumikizirana mafupawa amadziwira okha.
Kuti muchepetse zotsatira zoyipa za nyamakazi, tikulimbikitsidwa kutsatira zakudya zapadera. Mchitidwewu umathandiza kuchepetsa kulemera kwa thupi (ngati kuli kofunikira), kuchepetsa kutupa, kupweteka ndi kutupa m'magulu.
Zofunikira pazakudya za nyamakazi
Kodi nyamakazi imayambitsa chiyani? Malinga ndi kafukufuku wa sayansi, chomwe chimayambitsa matendawa sichinadziwike, koma zotsatirazi zimatengedwa kuti ndizo zomwe zimayambitsa matendawa:
- matenda;
- analandira kuvulala;
- onenepa kwambiri;
- thupi lawo siligwirizana;
- matenda a metabolic;
- kusowa kwa mavitamini.
Ndiye sayenera kudyedwa ndi odwala nyamakazi?
- Khofi wamphamvu ndi tiyi. Ndikoyenera kusiya zakumwa izi, chifukwa nkhanza zawo zimatha kuyambitsa calcium chifukwa cha kuchuluka kwa caffeine mwa iwo. Izi zimapangitsa nyamakazi kukhala yovuta kwambiri.
- Zakudya za nyama. Zinyama zimakhala ndi arachidonic (polyunsaturated omega-6 fatty) acid. Zimaphwanya m'thupi la munthu kukhala eicosanoids. Kuchuluka ndi kuchuluka kwa lipids izi kumakhudza thanzi la mafupa, kuthamanga kwa magazi, komanso dongosolo lamtima.
- Mowa. Kumwa zakumwa zoledzeretsa kumatulutsa dopamine ndi adrenaline m'thupi. Iwo akhoza kukulitsa njira ya matendawa, monga kuonjezera kutupa mwachindunji mu minofu ya mfundo. Ndipo mlingo wa kashiamu wofunikira nthawi yomweyo umachepa, chifukwa chomwe kutupa kumapanga. Chotsatira chake, kuchuluka kwa madzi mu thumba la periarticular kumawonjezeka, zomwe zimabweretsa kuwonjezereka kwamphamvu ndi kupatulira kwa minofu ya cartilaginous ya mafupa. Ndizowopsa kwambiri kuphatikiza zakumwa zoledzeretsa ndi kumwa mankhwala aliwonse. Onetsetsani kuti mufotokoze mfundoyi mwatsatanetsatane ndi dokotala kuti mupewe zotsatira zoopsa.
- Maswiti (kuphatikiza uchi). Shuga wokhazikika, womwe zakudya izi zimakhala zolemera, zimatha kusokoneza mafupa, ndikuyambitsa mapindikidwe awo. Amadziwikanso kuti maswiti kumabweretsa kulemera, amene makamaka osafunika nyamakazi.
- Mchere. Ndikoyenera kusiya makhiristo oyera ochepa kwambiri chifukwa amathandizira kuyika kwa mchere pamalo olumikizirana mafupa. Zotsatira zake, fupa limachepa, ndipo kutupa kumawonjezeka. Kuopsa kwa kutupa ndi kupweteka kumawonjezeka.
- Fries French, crackers, chips, chakudya chofulumira. Mafuta a Trans mu izi, kunena mofatsa, osati mankhwala othandiza kwambiri, amachititsa kuti thupi likhale lolemera, kusokonezeka kwa magazi, ndipo, motero, kuwonjezereka kwa munthu wodwala nyamakazi.
- Komanso, ndi nyamakazi, tikulimbikitsidwa kusiya kugwiritsa ntchito chiwindi cha cod, batala, dzira yolks, biringanya, tomato, kirimu wowawasa. Zakudya izi zimathandizira kukula kwa gout ndipo, chifukwa chake, nyamakazi ya gout.
Kutsatira okhwima zakudya njira n'kofunika kuti exacerbations nyamakazi. Ndipo panthawi yachikhululukiro, malamulo a zakudya amakhala okhwima, tikulimbikitsidwa kuti tisamawononge zovulaza, zopatsa mphamvu zambiri, zakudya zamafuta. Inde, dokotala wanu adzakuthandizani kufotokoza zakudya mwatsatanetsatane.
Dziwani kuti pali zakudya zina zofunika kwambiri. Ndikoyenera kuyang'ana pa izo kuti zithandize thupi kulimbana ndi nyamakazi. Samalani ndi zinthu zoterezi.
- Salimoni. Nsomba iyi imangokhala ngwazi pazomwe zili ndi omega-3 acid, zomwe zimathandizira kuthetsa kutupa kwamagulu mwachangu. Chothandiza kwambiri pankhaniyi ndi nsomba zomwe zimakulira kuthengo. Ngati chitukuko cha nsomba chinachitika pamalo opangira, chimakhalanso ndi zigawo zofunika, koma zochepa kwambiri. Salmoni ilinso ndi vitamini D3 wochuluka, yomwenso ndi yabwino kwambiri kwa mafupa.
- Amondi. Ma amondi ali ndi vitamini E wochuluka. Iwo, malinga ndi kudya nthawi zonse, amathandiza kulimbikitsa nembanemba yakunja ya thumba la articular. Izi zimathandiza kuchepetsa mwayi wa kuwonongeka kwakukulu kwa ma free radicals. Ngati muli ndi ziwengo ku ma amondi, mutha kulowetsa mtedza kapena mbewu za mpendadzuwa. Vitamini E imapezekanso mwa iwo, koma muzochepa.
- Maapulo. Zipatsozi zimathandiza thupi kupanga collagen, yomwe ndi maziko a cartilage mumagulu. Kuonetsetsa kuti nkhokwe zake m'thupi satopa, yesetsani kudya apulo imodzi tsiku lililonse.
- Nyemba zakuda. Ndi nyemba zamtundu uwu zomwe zimathandiza kwambiri nyamakazi chifukwa cha kuchuluka kwa ma antioxidants omwe amalimbana ndi ma free radicals. Mutha kudyanso nyemba zina. Mulimonsemo, ndi bwino kusiyana ndi kusayambitsa izo mu zakudya konse.
- Kale. Lili ndi calcium yambiri, yomwe ndi yofunika kwambiri kwa mafupa athu.
- Burokoli. Wachibale wa kale, broccoli alinso ndi calcium yambiri.
- Ginger. Muzu wa chomera umachepetsa kutopa komanso umachepetsa ululu. Komanso, ginger amatha kupondereza kupanga ma enzyme omwe amayambitsa kutupa m'malo olumikizirana mafupa.
Muyenera kulabadira zotsatirazi ambiri malangizo. Zakudya za tsiku ndi tsiku ziyenera kukhala zambiri mu zipatso, zipatso ndi ndiwo zamasamba (kupatula tomato ndi anyezi wobiriwira). Imwani kefir ndi mkaka wophikidwa (ngati mukufuna kuchepetsa thupi, sankhani zakudya zopanda mafuta), koma musiye mkaka. Tchizi wa Cottage amalemekezedwanso kwambiri kuchokera ku mkaka wofufumitsa. Yesani kusankha nyama yowonda, nkhuku ndi nyama ya kalulu (popanda khungu) zimalimbikitsidwa makamaka.
Iwo m`pofunika kudya 4 pa tsiku. Ndi bwino kuyamba m'mawa ndi zipatso ndi ndiwo zamasamba. Siyani kudya maola 3-4 magetsi asanazime. Ponena za kukula kwa magawo, iwo ndi amodzi ndipo amadalira zosowa za munthu wina. Ngati mukufuna kuchepetsa thupi, ndithudi, yesetsani kuti magawo anu akhale ochepa, koma osati mpaka mutakhala ndi njala. Mulimonsemo, musamadye kwambiri. Kupatula apo, m'mimba yotuluka ndi yopanda ntchito kwa inu.
tsiku 1
Chakudya cham'mawa: saladi ya apulo ndi nthochi; ofooka wobiriwira tiyi.
Chachiwiri kadzutsa: kapu ya masamba msuzi.
Chakudya chamasana: supu yamasamba mumsuzi wopanda mafuta ochepa; saladi wa nkhaka, karoti, udzu winawake, mopepuka owazidwa mafuta masamba; nyemba zophikidwa ndi nsomba zophikidwa; kwa mchere, mukhoza kudya plums ochepa.
Chakudya chamadzulo: beets wophika ndi parsnips; mpunga wophikidwa ndi zukini; apulo wophika kapena galasi la kefir.
tsiku 2
Chakudya cham'mawa: gulu la mphesa kuphatikiza mapeyala amodzi; kapu ya zitsamba zosatsekemera tiyi.
Chachiwiri kadzutsa: azungu angapo nkhuku mazira, yophika kapena yophika mu poto popanda kuwonjezera mafuta.
Chakudya chamasana: chifuwa cha nkhuku chophikidwa ndi saladi yamasamba osakhuthala, okoma pang'ono ndi mafuta aliwonse a masamba; supu ya masamba otsika mafuta; pichesi kapena mbale ya zipatso.
Chakudya chamadzulo: kanyumba kakang'ono kanyumba kakang'ono ka tchizi, casserole, kamene kamakhala kosiyana ndi zipatso kapena ndiwo zamasamba; saladi ya kaloti yaiwisi, grated; kapu ya mkaka wophikidwa (mukhoza kumwa mutangodya kapena musanagone).
tsiku 3
Chakudya cham'mawa: buckwheat ndi prunes kapena zipatso zina zouma; tiyi wobiriwira.
Chakudya cham'mawa chachiwiri: apulo, yaiwisi kapena yophikidwa.
Chakudya chamasana: mipira yochepa ya nsomba zamafuta ochepa; mbatata yosenda (pokha popanda batala); kabichi saladi ndi zitsamba zosiyanasiyana ndi dontho la mafuta a masamba; supu ya masamba; compote popanda shuga kuchokera ku zipatso zouma.
Chakudya chamadzulo: chifuwa cha nkhuku chowotcha ndi kolifulawa; kwa mchere, mukhoza kudya kanyumba tchizi ndi zipatso.
tsiku 4
Chakudya cham'mawa: magawo angapo a vwende; kapu ya madzi a kiranberi.
Chakudya cham'mawa chachiwiri: kanyumba tchizi casserole kapena masupuni ochepa a kanyumba kanyumba kakang'ono (ndizotheka ndi zipatso zina).
Chakudya chamasana: supu ya nsomba yamafuta ochepa ndi mapira; nyemba zophikidwa; saladi wa nkhaka ndi letesi.
Chakudya chamadzulo: nsomba kapena nkhuku zophikidwa ndi cutlets; saladi watsopano wa kabichi ndi karoti; zoumba zoumba pang'ono ndi 200 ml ya kefir.
tsiku 5
Chakudya cham'mawa: omelet ya nthunzi kuchokera ku azungu awiri a dzira; saladi ya radish ndi nkhaka zatsopano; tiyi wobiriwira.
Chakudya cham'mawa chachiwiri: maapulo ochepa.
Chakudya chamasana: gawo la beetroot ndi zidutswa zingapo za nyama ya kalulu yophikidwa pamodzi ndi zukini; zipatso zosatsekemera kapena compote ya zipatso zouma.
Chakudya chamadzulo: nsomba yophika ndi nyemba zophika; kapu yamadzi a mabulosi kapena kefir (mkaka wophikidwa wothira ungagwiritsidwe ntchito).
tsiku 6
Chakudya cham'mawa: phala la buckwheat popanda mafuta; sauerkraut (mukhoza m'malo ndi saladi watsopano kabichi ndi amadyera).
Chakudya cham'mawa chachiwiri: zipatso zingapo zatsopano.
Chakudya chamasana: supu yamasamba, zigawo zazikulu zomwe zimalimbikitsidwa kukhala mbatata, kaloti ndi nandolo zobiriwira; mpunga wina wophika ndi chidutswa cha nkhuku yophika kapena yophika; galasi la compote.
Chakudya chamadzulo: kapu ya kefir ndi kapu ya kefir.
tsiku 7
Chakudya cham'mawa: dzira lophika (mapuloteni); kanyumba tchizi casserole; kapu ya khofi wofooka (makamaka chicory) kapena tiyi wa zitsamba.
Chakudya cham'mawa chachiwiri: saladi ya apulo-karoti, yokongoletsedwa pang'ono ndi yogurt kapena kirimu wowawasa wochepa mafuta; kapu ya madzi a apricot omwe angofinyidwa.
Chakudya chamasana: supu ya kabichi, nyama zomwe siziyenera kuwonjezera; chidutswa cha chifuwa cha nkhuku yophika yophika ndi mbatata yophika pang'ono; apricots zouma ndi kudulira compote.
Chakudya chamadzulo: gawo la phala la buckwheat; karoti casserole kapena kaloti yaiwisi chabe; galasi la yogurt.
Zakudya zotsutsana ndi nyamakazi
- A contraindication kuti azitsatira zakudya mwina kukhalapo kwa matenda omwe amafunikira zakudya zapadera.
- Komanso, ndithudi, simuyenera kudya chilichonse ngati mwakhala ndi ziwengo.
Ubwino wa Zakudya za Nyamakazi
- Zakudya ndizoyenera, menyu ake ali ndi zinthu zambiri zothandiza.
- Kudya mwanzeru kungakuthandizeni kukhala ndi thanzi labwino, kukhala ndi thanzi labwino m’mafupa, ndipo ngati n’koyenera, kuchepetsa thupi.
- Ngati simukutsimikiza kuti zopatsa mphamvu zazakudya zanu ndizabwinobwino, werengerani zopatsa mphamvu, makamaka pa nthawi yoyamba yazakudya.
Kuipa kwa zakudya za nyamakazi
Anthu ena angavutike kusiya zakudya zomwe amazizolowera (makamaka, zidzakhala zovuta kwa okonda maswiti). Pangani kusowa kwa chakudya chomwe mumakonda podya zipatso ndi zipatso zouma.
Kudyetsanso nyamakazi
Kaya ndi koyenera kudyanso, momwe mungachitire komanso liti, ziyenera kuganiziridwa ndi dokotala wanu. Ndikoyenera nthawi zonse kumamatira ku mfundo zake zoyambirira.