Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 960 Kcal.
Gulu la magazi 4 ndilosowa kwambiri komanso laling'ono kwambiri. Eni ake amatchedwa anthu "atsopano", amapanga pafupifupi 8% ya anthu padziko lapansi. Malinga ndi asayansi, gulu lamagazi osowa ili lidawoneka zaka chikwi chimodzi ndi theka zapitazo ndipo zidachitika chifukwa cha kuphatikiza kwamagulu amagazi a 2 ndi 3.
Kwa onyamula magazi a gulu la 4, kusasinthasintha kwa zakudya ndikofunikira, chifukwa dongosolo lawo la m'mimba limakhala lovuta kwambiri ndipo silimakhudzidwa ndi kusintha kwa zakudya. Kutetezedwa kwa anthu "atsopano" kumakhala kofooka, ndikosavuta kuposa ena kutengeka ndi matenda amtima, kuchepa kwa magazi ndi matenda osiyanasiyana. Choncho, kudya moyenera sikofunikira kokha kuti mukhale ndi chithunzi chokongola, komanso thanzi labwino.
Choyamba, tiyeni tiwone kuthekera kogwiritsa ntchito magulu otsatirawa.
- ndizothandiza makamaka kugwiritsa ntchito Turkey, nyama ya kalulu, mwanawankhosa;
- ndizololedwa kudya nyama ya pheasant;
- chiletsocho chimayikidwa pa tsekwe, nkhumba, ng'ombe, nkhuku, bakha, ng'ombe, njati, nkhwali ndi zinziri.
- chiwindi chimaloledwa kudya;
- Sitikulimbikitsidwa kuphatikiza mtima muzakudya.
- kuchokera m'gululi, mumawonetsedwa kwambiri kuti mugwiritse ntchito nsomba za salimoni, sturgeon, tuna, mackerel, pike, cod, sea bass, sardines, hake, nkhono, nyanja zamchere;
- m'mimba mwanu sichidzakhudzidwa ndi nyama ya shaki, carp, whitefish, nsomba zam'mizeremizere, swordfish, smelt ndi hering'i, nyamayi, mussels, scallops, yekha;
- pasapezeke malo pazakudya za halibut, beluga, flounder, milozo ndi rock perch, haddock, salimoni wosuta, eel, anchovies, nkhanu, nkhanu, nkhanu, octopus, shrimps, kamba wam'nyanja, oyster.
- mudzapindula ndikugwiritsa ntchito mkaka wa mbuzi, tchizi wopangira kunyumba, yoghuti, tchizi ta ricotta, mozzarella ndi feta;
- kuphatikizidwa muzakudya za mkaka wa soya ndi tchizi, mkaka wa ng'ombe wokhala ndi mafuta osapitilira 2%, tchizi wokonzedwa, whey ndi mkaka wosakanizidwa, tchizi za cheddar, gouda, eddam, emmenthal sizingawononge thanzi lanu;
- simungadye mkaka wathunthu, makeke, ayisikilimu, tchizi ta buluu ndi nkhungu, tchizi za camembert, brie ndi parmesan.
- masamba a kolifulawa ndi kola, broccoli, nkhaka, tomato, mbatata, biringanya, beets, mphodza zobiriwira, soya wofiira, nyemba zofiira, nyemba zamawanga, mpiru ndi masamba a beetroot, udzu winawake, parsnips, parsley, adyo, curry ndizoyenera kwambiri kwa inu. m'mimba;
- ndale kwa anthu omwe ali ndi magazi a gulu 4 loyera, lofiira, kabichi waku China, kohlrabi, mbatata, rutabagas, dzungu, kaloti, katsitsumzukwa, bowa wowonjezera kutentha, anyezi wobiriwira, charlotte, horseradish, sipinachi, zukini, daikon, fennel, saladi ya chicory, mpiru;
- chimanga, radish, rhubarb, atitchoku, Yerusalemu atitchoku, nyemba zakuda, lima, masamba ndi nyemba zonyezimira, nandolo, chikasu, wofiira, tsabola ndi tsabola wotentha, chimanga, ketchup, gelatin, vinyo wosasa, malt balere. .
- onetsetsani kuti mukudya zipatso zamphesa, chinanazi, kiwi, mandimu, mphesa, cranberries, plums, yamatcheri, gooseberries, nkhuyu, ma apricots zouma;
- ndizololedwa kudya ma apricots, mapeyala, maapulo, mapichesi, nectarines, mavwende ndi mavwende, raspberries, sitiroberi, blueberries, mabulosi akuda, lingonberries, elderberries, red and black currants, zoumba, tangerines, papaya, mandimu, madeti, azitona zobiriwira;
- Ndizoletsedwa kuti mudye malalanje, ma persimmons, nthochi, mapeyala, mango, makangaza, azitona zakuda, kokonati.
- ndizofunika makamaka kudya oatmeal, oat bran, mpunga, mapira, spelled, mapira, oatmeal, buledi wopangidwa kuchokera ku rye ndi ufa wa mpunga, kuchokera kumbewu zatirigu, makeke ampunga, mkate wambewu;
- kupezeka muzakudya za majeremusi a tirigu, chinangwa cha tirigu, balere, ma granules a soya, buledi, ufa wa papepala, chakudya cha rye, gluteni, mkate wokhala ndi mapuloteni ambiri, bagels, oat ndi chinangwa cha tirigu, pasitala wa durum tirigu contraindicated, tirigu matzo;
- buckwheat, chimanga ndi zinthu zonse zochokera kwa iwo zimatha kukuvulazani.
- ndi bwino kuwonjezera mafuta a azitona ku chimanga ndi saladi;
- sikuletsedwa kugwiritsa ntchito mtedza, rapeseed, mafuta a flaxseed, mafuta a chiwindi a cod;
- kusiya mpendadzuwa, chimanga, sesame, thonje, mafuta a masamba a safflower; batala, nawonso, asakhale ndi malo patebulo lanu.
- walnuts, ma chestnuts okoma, mtedza adzapindula;
- ndale ndi pistachios, cashews, amondi, macadamia, pine ndi mtedza waku America;
- palibe chifukwa chogwiritsa ntchito mpendadzuwa ndi dzungu, nthangala za sesame, poppy, hazelnuts.
- menyu yanu iyenera kukhala ndi timadziti (mphesa, chitumbuwa, karoti, kabichi, udzu winawake), madzi a kiranberi, infusions (gwiritsani ntchito ginger, mizu ya licorice, chiuno cha rose, chamomile, hawthorn, echinacea, ginseng, alfa, masamba a sitiroberi), tiyi wobiriwira. , khofi wamitundu yosiyanasiyana;
- mumaloledwanso kumwa timadziti kuchokera ku maapulo, ma apricots, plums, chinanazi, mphesa, nkhaka, madzi a mandimu, vinyo wofiira ndi woyera (makamaka wouma), mowa, soda, decoctions (masamba a rasipiberi, timbewu tonunkhira, verbena, tchire, St. John's wort, valerian, mabulosi, yarrow, sorelo wopindika, masamba oyera a birch, elderberry, khungwa la oak);
- musagwiritse ntchito mowa wamphamvu, madzi a lalanje, zakumwa zotsekemera, tiyi wakuda ndi linden, infusions (linden, rhubarb, coltsfoot, chikwama cha abusa, silika wa chimanga, aloe, hops, meadow clover, gentian).
Onyamula 4 magulu a magazi akulangizidwa kuti achepetse kuchuluka kwa nyama muzakudya, chifukwa amadzaza thupi lanu. Ndipo mosiyana ndi iwo, idyani masamba ndi zipatso, makamaka zomwe zili ndi vitamini C. Mukhoza kuwonjezera thupi lanu ndi vitamini-mineral complex ndi vitamini C, selenium ndi nthaka. Gwero labwino la mapuloteni ndi soya tofu. Mazira salowerera ndale pa thupi lanu, koma sayenera kutengeka nawo. Ndibwino kuti muyambe tsiku ndi kapu yamadzi ndi madzi a mandimu (kutentha kwa chakumwa kuyenera kukhala kutentha). Ngati chakudya chanu chili ndi gawo la nyama, ndiye kuti muphatikizepo michere yambiri yathanzi mmenemo. Ndi bwino kuwachotsa ku ndiwo zamasamba zosakhuthala.
Yesaninso kutsatira zomwe mwatsimikiza - musamadye komanso kudya pang'ono. Zikafika pakutumikira makulidwe ndi ma calories, zonse zimatengera zolinga zanu. Zakudya zamagulu amagazi a 4 zimakupatsani mwayi wochepetsera thupi, kukhalabe wolemera, komanso kupeza mapaundi osowa. Ingosinthani mphamvu ya menyu ndi kukula kwake molingana ndi zomwe zili pamwambapa.
Ngati mukumva bwino, mutha kutsatira mosamalitsa malamulo oyambira azakudya omwe afotokozedwa pamwambapa kwa anthu omwe magazi a gulu 4 amayenda.