Zakudya zamagulu 2, masiku 7, -3 kg

Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 900 Kcal.

Omwe ali ndi magazi a A (II) amatchedwa "alimi". M'mbiri, izi zikugwirizana ndi mfundo yakuti pafupifupi zaka 20 zapitazo, ulimi unayamba kukula, ndipo anthu anasonyeza luso laulimi. Malinga ndi ziwerengero, tsopano pafupifupi 38% ya anthu ali ndi mtundu wa magazi a II. "Alimi" amasiyanitsidwa ndi dongosolo lamanjenje lamatumbo, chitetezo chokwanira chokwanira, chimasinthasintha mosavuta kuzinthu zatsopano, ndipo njira yabwino yochepetsera kupsinjika kwamanjenje kwa iwo ndikukhazikitsa bata. Lero tikudziwitsani ndi malamulo a zakudya omwe akulimbikitsidwa kuti azitsatira anthu omwe mitsempha yawo imayenda magazi a gulu lachiwiri.

Zakudya zofunikira pagulu lamagazi 2

Choyamba, tiyeni titembenuzire chidwi cha “alimi” pa mndandanda wa zakudya zimene zimabweretsa kuwonda kapena kunenepa.

Ku chakudya chimenecho kungayambitse kudzikundikira mapaundi owonjezera, imaphatikizapo zinthu zoterezi.

• Zogulitsa nyama. Ndi bwino kusiya nyama pazakudya. Simagayidwa bwino ndipo sichimakhudzidwa mokwanira ndi thupi lanu, zomwe zimapangitsa kuti mafuta azichulukana ndi poizoni.
• Mkaka. Thupi lanu siligwira ntchito bwino pogaya zakudya zama protein, ndikuzisintha mwachangu kukhala mafuta amthupi. Kugwiritsa ntchito mkaka kumathandiza kuchepetsa kagayidwe kachakudya m'thupi.
• Lima ndi nyemba zamasamba. Mphatso zamtundu wa nyemba izi sizikhala "abwenzi" opanda ma enzymes am'mimba ndipo zimatha kuchedwetsa kagayidwe kake.
• Tirigu. Mbewu imeneyi imasokoneza mphamvu ya insulini, zomwe zingayambitse mavuto osiyanasiyana azaumoyo.

RђRѕS, kuthandiza kuchepetsa thupi anthu a gulu lachiwiri magazi pamaso pa chakudya zotsatirazi mu zakudya.

• Soya. Chiwalo ichi cha banja la legume ndi chimodzi mwa zomera zakale kwambiri zomwe anthu anayamba kulima. Soya amakondedwa kwambiri ndi omwe amadya masamba chifukwa cha zakudya zake. Kugwiritsa ntchito kwake kumakupatsani mwayi wothana ndi njala mwachangu popanda "bonasi" mu mawonekedwe a zopatsa mphamvu zowonjezera. Zogulitsa za soya zimatengedwa bwino ndi thupi la "alimi" ndikufulumizitsa njira za m'mimba.
• Mafuta a masamba osiyanasiyana. Kugwiritsa ntchito masamba mafuta chakudya bwino chimbudzi, amalimbikitsa mayamwidwe moyenera chakudya ndi kuchepetsa kutupa.
• Ananazi. Zipatso za chinanazi zamadzimadzi zimakhala ndi mavitamini ambiri amtengo wapatali. Chipatsochi chimathandiza kufulumizitsa kagayidwe kachakudya. Bromelain, chigawo chapadera cha chinanazi, ndi yabwino kwambiri pakuphwanya mapuloteni komanso kuchepetsa kutupa m'thupi.
• Masamba. Pafupifupi mphatso zonse zachilengedwe zimakhala ndi zopatsa mphamvu zochepa, koma zimathandizira kukhuta bwino ndikusiya kudya kwambiri. Komanso, masamba amasamba amasintha ntchito ya m'mimba ndipo amakhala ndi zotsatira zabwino pamayendedwe a metabolic.

Tsopano tiyeni tiwone magulu akuluakulu azakudya ndikuwona omwe amathandizira kuchepetsa thupi kapena kulemera ndikubweretsa phindu lalikulu ku thupi la "alimi".

Kuchokera ku nyama, mutha kudya fillet ya nkhuku, Turkey ndi nkhuku kamodzi kapena kawiri pa sabata. Koma musalole konse kuti mukhale ndi mwanawankhosa, nyama ya kalulu, nkhumba, ng'ombe, bakha ndi nsomba monga chiwindi ndi mtima.

Pakati pa nsomba zam'madzi, ndi bwino kuti "alimi" ayang'ane pa mackerel, sardine, carp, cod ndi rainbow trout. Mutha kudyanso shaki, pike, tuna, smelt, ma bass am'nyanja. Anchovy, beluga, herring, eel, oyster, nsomba zam'mizeremizere, sole, salimoni ndi nkhanu sizovomerezeka kuti zidye.

Mkaka wa soya ndi tchizi ndizothandiza kwambiri pa chithunzi ndi thanzi la "alimi" a mkaka ndi mkaka wowawasa. Akatswiri a zakudya amatcha zinthu zopanda ndale yogati zachilengedwe, feta ndi mozzarella tchizi, kefir, kanyumba tchizi, mkaka wa mbuzi ndi tchizi, ndi zosiyanasiyana kukonzedwa curd tchizi. Sizoyenera kudya tchizi zolimba (zosatchulidwa pamwambapa), batala, buttermilk, mkaka wonse, tchizi cha buluu, ayisikilimu, mkaka wa sorbet, casein yodyedwa ndi whey.

Ndikosowa kwambiri kuti anthu omwe ali ndi gulu lachiwiri la magazi azidya mazira aliwonse.

Pakati pa mafuta owonjezera, maolivi ndi mafuta a flaxseed ndi opindulitsa. Ndiwo omwe amalimbikitsidwa kuti azigwiritsidwa ntchito popanga saladi nthawi zambiri momwe angathere. Idyani mafuta ochepa a canola ndi mafuta a chiwindi a cod. Chotsani sesame, chiponde, chimanga, ndi mafuta a thonje pazakudya zanu.

Pakati pa mbewu zomwe zili muzakudya za "alimi", odziwika bwino ndi boletus ndi buckwheat. Mukhozanso kuwonjezera balere, oat ndi mpunga, mpunga, mapira, oatmeal ndi ufa wa chimanga pazakudya zanu. Ayi ndi bwino kunena kuti tirigu.

Ponena za mkate, akatswiri amalangiza kudya wina wopangidwa kuchokera ku ufa wa soya, nyongolosi ya tirigu kapena mpunga. Zakudya zopanda ndale ndi buledi wa chimanga, masipelo, buledi wa mpunga, kapena mkate wa gluten. Ndibwino kuti tichotseretu tirigu ndi mkate wa tirigu, mkate wa rye ndi matzo a tirigu. Ndipo musalole kudya zakudya zomanga thupi zambiri.

Kuchokera ku mtedza ndi njere, molingana ndi malamulo a zakudya izi, muyenera kuyika mtedza mumndandanda (nthawi zina mutha kudzipangira batala), mbewu za dzungu ndi mtedza. Idyani mtedza ndi pine mtedza, poppy njere, mpendadzuwa, hazelnuts, ndi mgoza wodyedwa nthawi ndi nthawi. Kugwiritsa ntchito mtedza, pistachios ndi ma cashews aku America ndikoletsedwa.

Pakati pa nyemba, mphodza, nyemba zonyezimira, ndi nyemba zakuda zimaonedwa kuti ndizothandiza kwambiri. Nyemba zosalowerera - nandolo zobiriwira ndi nyemba, nyemba zazikulu, nandolo zobiriwira, nandolo zoyera, ndi nyemba. Ndipo ndi bwino kusadya nandolo, nyemba zamkuwa, nyemba zofiira ndi zakuda, nyemba za lima.

Ganizirani zamasamba ndi zitsamba monga sipinachi, kaloti, chicory, parsnips, anyezi ofiira, parsley, beetroot, kohlrabi, Spanish ndi anyezi achikasu, hibiscus edible, Jerusalem artichoke, chicory, ndi leeks. Muthanso kuphatikiza udzu winawake, azitona wobiriwira, dzungu, katsitsumzukwa, radish, kolifulawa, beets, mbewu za caraway, anyezi wobiriwira, shallots, masamba achichepere a mpiru, rutabagus, Brussels zikumera, ndi mapeyala. Mitundu yonse ya azitona (kupatulapo zobiriwira), tsabola wachikasu ndi wobiriwira, kabichi waku China ndi woyera, biringanya, bowa wowonjezera kutentha, tsabola wotentha, ndi tomato zimawonedwa ngati zovulaza kwa inu.

Zothandiza kwambiri zipatso ndi zipatso kwa eni wachiwiri magazi gulu: zoumba, nkhuyu, manyumwa, blueberries, yamatcheri, chinanazi, plums, lingonberries, mabulosi akuda, apricots, mandimu, cranberries. Chivwende, makangaza, vwende, madeti, persimmons, nectarines, mapichesi, mandimu, ma currants ofiira ndi akuda, maapulo, mphesa zakuda, sitiroberi, mapeyala, kiwi amaonedwa kuti salowerera ndale. Nthochi, kokonati, tangerines, cantaloupe, papaya, ndi malalanje sizovomerezeka.

Zonunkhira ndi zitsamba zomwe zingagwiritsidwe ntchito pazakudya zokometsera ndi ginger, molasi wakuda, soya ndi msuzi wa adyo, chimera cha balere. Komanso zomwe siziletsedwa ndi amondi, tarragon, horseradish, chitowe, cardamom, basil, anise, sinamoni, curry, turmeric, bay leaf, Spanish paprika, rosemary, thyme ndi katsabola. Simuyenera kutengeka ndi gelatin chakudya, tsabola wakuda ndi woyera pansi, vinyo, apulo, viniga basamu, capers.

Mustard ndiwothandiza kuchokera ku sauces. Mukhoza kugwiritsa ntchito pang'ono ndi zosiyanasiyana jams, jellies, marinades, pickles. Pewani mayonesi, ketchup, ndi msuzi wa soya wokoma.

Pakati pa zakumwa, timadziti ta apricot, black currant, chitumbuwa, maula, karoti, manyumwa, udzu winawake, chinanazi ndizothandiza kwambiri. Madzi ndi kuwonjezera kwa madzi a mandimu atsopano, khofi wachilengedwe, tiyi wobiriwira ndi abwino kwa thupi lanu. Zakumwa zosalowerera ndale ndi apulo cider, timadziti ta masamba kuchokera ku mphatso zachilengedwe zovomerezeka, maapulo ndi madzi amphesa. Kuchokera ku mowa, ngati mukufuna, mutha kugula vinyo woyera kapena wofiira pang'ono. Sitikulimbikitsidwa kudya madzi a phwetekere, madzi a lalanje, tiyi wakuda ndi zakumwa zoledzeretsa.

Kulowetsedwa kwa rosehip, chamomile, St. John's wort, valerian, echinacea, hawthorn, burdock, ginseng ndi nyemba zimaonedwa kuti ndizothandiza. Mukhozanso kumwa zakumwa zochokera elderberry, tchire, hops, sitiroberi ndi rasipiberi masamba, woyera birch masamba, dandelion, thumba abusa, licorice muzu, coltsfoot, thyme ndi linden. Rhubarb, silika wa chimanga, clover wofiira, tsabola wa cayenne, ndi catnip sizofunika.

Monga njira ina iliyonse yochepetsera kapena kusunga kulemera, tikulimbikitsidwa kuphatikiza zakudya za gulu lachiwiri la magazi ndi masewera olimbitsa thupi. "Alimi" ndi oyenera kwambiri masewera osalimba kwambiri. Mwachitsanzo, kungakhale kusambira, yoga, aerobics anachita pang'onopang'ono, ntchito umalimbana anatambasula minofu.

Zakudya zomwe zikufunidwa zimatha kutsatiridwa nthawi zonse. Mwachidule, ngati mukufuna kuchepetsa thupi, timadula zopatsa mphamvu ndikupangitsa kuti magawowo akhale ochepa, ndipo ngati mukufuna kukhalabe ndi kulemera kwa thupi lomwe lilipo kapena kuyika ma kilogalamu omwe akusowa, timawonjezera izi.

Zakudya zamagulu amagazi 2

Chitsanzo cha zakudya kwa gulu lachiwiri la magazi kwa sabata

Zakudya contraindications wachiwiri magazi gulu

• Ngati palibe mbali za thanzi zomwe zimafuna zakudya zapadera, palibe zotsutsana ndi kutsatira zakudya za anthu omwe ali ndi gulu lachiwiri la magazi.
• Mwachibadwa, ngati muli ndi matupi awo sagwirizana ndi zakudya zinazake, kapena kumwa kwake kumakupangitsani kukhala wovuta, simuyenera kudya. Mvetserani thupi lanu.

Ubwino wamagulu amwazi wamagulu awiri

1. Ndi mndandanda wopangidwa bwino, thupi lanu lidzalandira zigawo zonse zofunika kuti zigwire bwino ntchito.
2. Mutha kudya zokoma komanso zosiyanasiyana, kusankha kuchokera kumitundu yosiyanasiyana yazakudya zomwe zimagwirizana ndi kukoma kwanu.
3. Zakudya zapadziko lonse lapansi. Ndi chithandizo chake, mutha kuchepetsa thupi, kukhalabe ndi kulemera, komanso kukhala bwino.

Kuipa kwa zakudya kwa gulu lachiwiri la magazi

• Sikuti aliyense azitha kukumbukira mosavuta malingaliro onse azakudya nthawi imodzi. M'malo mwake, sindikizani mndandanda wa zakudya zololedwa ndi zoletsedwa ndikuzisunga.
• Mungafunike kusintha zina mwazodya zanu. Kupatula apo, mwamtendere, ndikofunikira kumamatira ku njirayi nthawi zonse.

Kudyanso kwamagulu amagazi 2

Ngati mukumva bwino, ngati ndinu amtundu wa "alimi", khalani ndi malamulo a zakudya izi nthawi zonse. Kapena yesetsani kupatuka pang'ono momwe mungathere kuchokera ku mfundo zoyambira za zakudya, zomwe tidakudziwitsani.