Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 900 Kcal.
Omwe ali ndi magazi a gulu loyamba O (I) amapanga 33% ya anthu onse padziko lapansi. Magazi awa ndiofala kwambiri. Ndizosangalatsa kuti zaka mazana 400 zapitazo anali anthu omwe anali ndi gulu loyamba lamagazi omwe adayamba kutchedwa "anthu." Iwo adakhazikitsa chitukuko chathu. Ndiye iwo analibe luso lapadera la ubongo, iwo anapulumuka mwa kusaka nyama.
Akatswiri azakudya amati anthu omwe ali ndi gulu loyamba lamagazi amakhala ndi chiyembekezo chokunenepa kwambiri kuposa ena. Zophwanya a "alenje" (Umu ndi m'mene iwo omwe ali ndi O (I) magazi) azikhalidwe zamankhwala amatchedwa kuti owonjezera kulemera.
Omwe amapanga zakudya izi adaganiziranso zoopsa pazomwe zimayambitsa matenda, kagayidwe kabwino ka zakudya, zakudya zabwino kwambiri zam'magazi a "alenje". Mwa njira, anthu awa ali ndi mwayi wambiri kukhala ndi zilonda zam'mimba kuposa ena. Inde, zinthu zambiri zimakhudza thanzi, ndipo zakudya sizomaliza pakati pawo.
Zakudya zofunikira pagulu lamagazi 1
"Alenje" amakono amadziwika ndi dongosolo labwino logaya chakudya komanso chitetezo champhamvu. Ngakhale samathamangitsa nyama, osagonjetsa mammoth ndi zipembere, matupi awo amafuna mapuloteni ambiri azinyama.
Zinthu zomwe anthu okhala ndi magazi a gulu loyamba amalimbikitsidwa kuti azikhalamo:
- nyama yofiira (kutsindika kuyenera kukhala kowonda ng'ombe ndi mwanawankhosa);
- nsomba (mafuta a nsomba amalimbikitsa magazi kuundana, Omega-3 acids amathandizira kuthandizira mapuloteni);
- nsomba, udzu, zofiirira algae, kelp (kukhuta ndi ayodini, amene amathandiza kaphatikizidwe mahomoni chithokomiro);
- chiwindi;
- mbalame;
- mazira;
- buckwheat (tirigu wothandiza kwambiri);
- masamba ndi zipatso zambiri (zomwe ndi zinanazi, sipinachi, broccoli, radishes, radishes, parsley, nkhuyu);
- kokha mkate rye;
- mkaka wopanda mafuta ochepa komanso mkaka wowawasa (mapuloteni amkaka amatengeka kwambiri, koma amakhutitsa thupi ndi calcium yofunikira).
Ndikoyenera kuti m'malo mwa mchere wokhazikika m'malo mwa mchere wokhala ndi ayodini, yesetsani kuti musadye mchere wambiri. Kuphatikiza pa madzi wamba, omwe amayenera kudyedwa mochuluka, tikulimbikitsidwa kuyambitsa timadziti tatsopano muzakudya zakumwa. Othandiza kwambiri azakudya amatcha zakumwa zamatcheri ndi chinanazi. Mitundu yosiyanasiyana ya tiyi wobiriwira imawonetsedwanso. Kulowetsedwa kwa zitsamba ndikwabwino kwambiri kwa thupi la munthu, m'mitsempha yomwe magazi a gulu loyamba amayenda. Mutha kukhazika mtima pansi psyche ndi decoctions wa ginger, ananyamuka m'chiuno, timbewu, linden maluwa. Zochepa zomwe zimalimbikitsidwa kuti zimwe (komanso zovomerezeka) ndi tiyi wa chamomile, sage ndi ginseng, mphesa, karoti ndi timadziti ta apricot. Ma tinctures a Burdock, silika wa chimanga, ndi chilichonse chomwe chili ndi aloe sizoyenera kwa inu. Ngati mukufuna kumwa mowa, mavinyo achilengedwe opangidwa kuchokera ku mphesa zoyera kapena zofiira ndi njira yabwino kwambiri.
Pewani kudya nyemba zonse. Nyemba, nandolo ndi mphodza zochepa chabe ndi zomwe zimatha kuphatikizidwa pazakudya kuti chimbudzi chikhale bwino. Koma nyemba siziyenera kukhala maphunziro apamwamba!
Sankhani kwathunthu pamenyu "Osaka" amalimbikitsidwa kuzifutsa masamba, tirigu, kabichi woyera, tangerines, malalanje, mandimu, chimanga, sitiroberi, tchizi chamafuta ambiri ndi kanyumba tchizi, azitona, pasitala (makamaka ufa woyera), batala la chiponde, vwende, ketchup ndi sitolo ina. sauces.
Kumwa maswiti ndi khofi kuyenera kuchepetsedwa.
Kuchokera ku nyama zosafunika kugwiritsa ntchito nkhumba ndi tsekwe (makamaka yophikidwa ndi kuwonjezera mafuta kapena mafuta ena). Zogulitsa zilizonse zosuta, ma octopus ndi nsomba za caviar sizovomerezeka pa nsomba ndi nsomba.
Osadyanso mazira ambiri.
Mwa zakumwa, zolembedwazo zimaperekedwa kwa mowa wamphamvu, zotsekemera zochokera ku St. John's wort, udzu, amayi ndi amayi opeza. Komanso, akatswiri azaumoyo samalimbikitsa kuti muzidya chokoleti yotentha komanso msuzi wa apulo.
Onyamula magazi a gulu loyamba la magazi omwe akufuna kuchepetsa thupi kapena kukhala olemera kwambiri amalangizidwa kuti achotse momwe angathere kuchokera ku chakudya chamagulu omwe amathandiza kuletsa "kupanga" kwa insulini ndikuletsa kupanga mahomoni a chithokomiro. Choncho, tirigu wotchulidwa kale amakhala chinthu choyambirira choletsedwa. Komanso, kudya mbatata zambiri sikudzawonjezera thanzi ndi kukongola kwa chiwerengerocho.
Pangani zakudya zanu pamagawo azakudya zovomerezeka. Izi zithandizira kufulumizitsa kagayidwe kanu. Nyama yofiira, nsomba ndi nsomba zimachita ntchitoyi bwino kwambiri. Muyeneranso kudya chakudya chochuluka chomwe chili ndi ayodini (makamaka sipinachi, broccoli, amadyera osiyanasiyana). Zithandizira mawonekedwe anu, thanzi lanu komanso thanzi lanu. Kuti chithokomiro chimatulutsa mahomoni okwanira kuti agwire bwino ntchito, mutha kudzaza menyu ndi ma radish owawa ndi ma radish. Ngati simukukonda mphatso zachilengedwe izi mu mawonekedwe ake oyera, fanizani madzi kuchokera kwa iwo ndikumwa, kusakaniza, mwachitsanzo, ndi madzi a karoti.
M'pofunikanso kupereka zakudya zanu ndi okwanira kuchuluka kwa masamba (Yerusalemu atitchoku, beet masamba, atitchoku, tomato) ndi zipatso (maapulo, plums, persimmons, apricots, mapeyala, mapichesi). Zipatso (matcheri, mphesa, currants) ndi zabwino kwa inu.
Zachidziwikire, simungathe kumana thupi mafuta. Idyani pang'ono mafuta azitona kapena mafuta. Ndibwino kuti musapereke mafuta kuti muwachiritse, koma sizotheka komanso zotheka kudzaza nawo saladi wamasamba.
Yesetsani kudya kasanu pafupipafupi, kukana kudya osachepera maola 5 musanagone, kuti thupi likhale ndi nthawi yokonzekera kupumula.
Akulimbikitsidwa anthu omwe ali ndi gulu loyamba lamagazi, zolimbitsa thupi. Masewera, mosasamala kanthu za chikhumbo kapena kusafuna kuchepetsa thupi, sangathe kusiyidwa. Izi zidzakuthandizani kuti mumve bwino mwakuthupi komanso kwamaganizidwe. Malinga ndi akatswiri, kusowa kwa ntchito zokwanira kumatha kubweretsa kukhumudwa mu "alenje". Kuti akhalebe athanzi komanso amisala, anthu omwe ali ndi gulu loyamba lamagazi amalimbikitsidwa kuti azichita masewera olimbitsa thupi, komanso masewera omwe amapangitsa kuthamanga kwa adrenaline. Oyenera inu, makamaka, kukwera miyala, kupalasa njinga kapena rollerblading, kutsetsereka, kuthamanga, kusambira, kulimbitsa thupi. Zochita zokhazokha, ngati zingafunike, zitha kusinthidwa ndi zina zomasuka (mwachitsanzo, ndi yoga kapena Pilates).
Chitsanzo cha chakudya chamlungu ndi mlungu chochepetsera thupi malinga ndi malamulo azakudya pagulu loyamba lamagazi
tsiku 1
Chakudya cham'mawa: apulo ndi tiyi.
Akamwe zoziziritsa kukhosi: kapu yamadzi aliwonse.
Chakudya cham'mawa: supu yamasamba popanda Frying; nyama yophika (mpaka 200 g); saladi wa radish.
Chakudya chamasana: tiyi wazitsamba ndi rye croutons, omwe amatha kudzoza mafuta.
Chakudya chamadzulo: nsomba yophika (150 g); udzu wam'madzi; tiyi wobiriwira.
tsiku 2
Chakudya cham'mawa: gulu la mphesa.
Akamwe zoziziritsa kukhosi: kapu ya madzi osindikizidwa kumene.
Nkhomaliro: msuzi wa masamba (250 ml); yokazinga poto wouma kapena nsomba zophika (150 g); apulo yaing'ono ndi tiyi.
Chakudya chamasana: tiyi wazitsamba komanso chidutswa cha mkate wa rye.
Chakudya chamadzulo: chiwindi chowira (mpaka 200 g) ndi zitsamba; peyala kapena maula angapo.
tsiku 3
Chakudya cham'mawa: chipatso chilichonse (kupatula zipatso za citrus) ndi tiyi.
Akamwe zoziziritsa kukhosi: madzi apulo.
Chakudya chamasana: nyama yowonda yokazinga yopanda mafuta (180-200 g); msuzi wa broccoli; chidutswa cha mkate wa rye; nkhaka zatsopano.
Chakudya chamasana: tiyi wazitsamba ndi 1 tsp. uchi kapena msuzi womwe mumakonda.
Chakudya chamadzulo: 100 g ya shrimp yophika; zukini wophika; tiyi wobiriwira.
tsiku 4
Chakudya cham'mawa: kapu yamkaka wosalala kapena kefir.
Akamwe zoziziritsa kukhosi: nthochi.
Chakudya chamasana: mbale ya msuzi wa masamba ndi 200 g wa tchizi wokhala ndi mafuta ochepa, wokhala ndi yogurt wachilengedwe.
Chakudya chamasana: msuzi wa karoti.
Chakudya chamadzulo: 200 g wa nyama yofiira yophika; 100 g wa saladi wamchere; nthochi yaying'ono kapena maapurikoti angapo.
tsiku 5
Chakudya cham'mawa: yamatcheri ochepa ndi tiyi wazitsamba.
Akamwe zoziziritsa kukhosi: kapu ya madzi a peyala.
Chakudya chamasana: msuzi pa msuzi wamafuta ochepa; squid yophika (mpaka 200 g); tiyi.
Zakudya zodyera masana: saladi wa nkhaka ndi tomato; kachidutswa kakang'ono ka mkate wa rye.
Chakudya chamadzulo: 150 g wa nsomba yophika; 100 g saladi saladi; tiyi.
tsiku 6
Chakudya cham'mawa: dzira la nkhuku yophika; tiyi kapena khofi.
Chakudya: timadzi ta chitumbuwa.
Chakudya: 150 g wa nsomba yophika ndi mbale ya msuzi wa broccoli.
Akamwe zoziziritsa kukhosi: Tiyi wazitsamba wokhala ndi kachidutswa ka mkate wa rye kapena buledi wathunthu.
Chakudya chamadzulo: mpaka 200 g ya nkhuku yophika kapena yophika; tomato ndi nkhaka saladi; tiyi.
tsiku 7
Chakudya cham'mawa: nthochi; Zitsamba tiyi.
Akamwe zoziziritsa kukhosi: madzi apulo.
Chakudya chamasana: chiwindi cha stewed (200 g) ndi mbale ya msuzi wa masamba osanamira; chidutswa cha mkate wa rye.
Chakudya chamasana: kapu yamadzi yopangidwa kuchokera kuzipatso kapena ndiwo zamasamba.
Chakudya chamadzulo: nsomba zokazinga mu poto wopanda mafuta (mpaka 200 g); radish; Zitsamba tiyi.
Zakudya zotsutsana ndi gulu lamagazi 1
Ndizosatheka kutsatira njirayi mosamalitsa pokhapokha ngati pali zovuta zina pakudya, kapena zakudya zina zimawonetsedwa pazifukwa zathanzi.
Ubwino wamagulu amwazi wamagulu awiri
- Thupi silimasowa zinthu zofunikira.
- Munthu amene amadya chakudyachi samva njala yayikulu komanso kusapeza bwino.
- Umoyo wathanzi ndi zakudya zotere umakhala bwino, ndipo chitetezo cha thupi chimawonjezeka. Munjira zambiri, izi zimathandizidwa ndi chitsulo, chomwe chimapezeka muzakudya zokwanira.
- Komanso, zakudya izi zimathandizira kagayidwe kake. Mutha kuchepa thupi mwachangu, ndikuchepetsa chiwopsezo chovulaza thanzi.
- Mukapitiliza kutsatira ulamuliro wa PP, ma kilogalamu omwe apulumuka sadzabwerera, ndipo chithunzi chokongola chidzakusangalatsani kwanthawi yayitali.
Zoyipa zamagulu amwazi 1
- Anthu omwe ali ndi gulu loyamba lamagazi amakhala ndi zovuta zotaya magazi. Kuti muthandizire zomera zanu zam'mimba, mumalangizidwa kumwa maantibiotiki.
- Yesetsani kusiyanitsa menyu yanu momwe mungathere, kutengera zomwe mwalimbikitsa kuti thupi lisafune kudya kowonjezera kwa mavitamini.
- Muyenera kusiya zakudya zoweta. Onetsani mphamvu ndi kuleza mtima.
Kubwezeretsanso zakudya
Ngati muli ndi gulu loyamba lamagazi, mutha kupita kukayambitsanso zakudya izi nthawi iliyonse yomwe mukufuna. Kupatula apo, njirayi, ndimadyedwe oyenera. Tikukulimbikitsani kugwiritsa ntchito mfundo zake zofunika pamoyo kwamuyaya.