Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 12 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 1030 Kcal.
Madokotala ambiri amavomereza kuti kupereŵera kwa zakudya m’thupi n’chimene chimayambitsa matenda a mtima. Kuti chiwalo chofunikira kwambiri ichi chizigwira ntchito bwino, ndikofunikira kusiya (kapena kuchepetsa) m'zakudya zomwe zili ndi cholesterol yoyipa, zomwe zimapangitsa kuti mafuta aziundana pamakoma am'mitsempha, zomwe zimalepheretsa kuyenda bwino kwa magazi.
Njira yapadera yopatsa thanzi imapangidwa kuti ikhale ndi thanzi la mtima. Tiyeni tidziŵe malamulo oyambira omwe angatithandize kukhazikitsa ntchito yoyenera ya injini ya thupi lathu.
Zofunikira pazakudya zapamtima
Kwa thanzi la mtima, ndikofunikira kusiya zakudya zomwe cholesterol yoyipa imakhazikika. Izi zikuphatikizapo: mafuta a nkhumba (nyama yochokera m'mimba mwa nyama), impso, chiwindi, khungu, nyama ya bakha yamafuta, soseji, mayonesi, batala, tchizi chamafuta, kirimu wowawasa, mkaka wonse, mbale zokazinga kwambiri, makeke amafuta ndi maswiti. Kwa okonda maswiti, akatswiri amapereka njira ina - idyani pang'ono chokoleti chakuda ndi chiwerengero chachikulu cha koko. Asayansi atsimikizira kuti kudya chokoleti chakuda pang'onopang'ono kumakweza cholesterol yabwino (komanso malingaliro) ndipo sikuvulaza thanzi.
Simuyenera kudya zakudya zanthawi yomweyo, sosi wakumafakitale, zakudya zamchere kwambiri kapena zokometsera, pickles, nyama zosuta, msuzi wa soya, mtedza wambiri. Pamndandanda wazinthu zomwe zimakhala ndi cholesterol yosafunikira, akatswiri amayikanso shrimp ndi nsomba.
Kuchokera ku zakumwa, muyenera kukana khofi wamphamvu ndi mowa wokhala ndi mowa wambiri. Zolemba malire, mukhoza kugula pang'ono vinyo nthawi ndi nthawi, ngati palibe contraindications ntchito yake.
Ndikoyenera kuyang'ana pa nyama yowonda (nkhuku, turkey, veal, fillet ya kalulu) popanga menyu. Ndikulimbikitsidwanso kudya tchizi tating'ono tating'ono tating'ono, tchizi (osati mchere wambiri, komanso mafuta ake sayenera kupitilira 12%), mapuloteni a dzira la nkhuku, kefir wopanda mafuta ambiri ndi yogurt. Kuchokera ku nsomba, flounder, tuna, herring, cod, oimira banja la nsomba akulimbikitsidwa kuti adye. Pakuchuluka kokwanira, muyenera kudya masamba anyengo, zipatso ndi zipatso, chimanga (koposa zonse kugaya coarse: balere, buckwheat, oatmeal, mpunga, bulgur), nyemba zosiyanasiyana ndi mbatata.
Kuchokera kuzinthu za ufa, ngati palibe kulemera kwakukulu, rusks, mkate wopanda yisiti, ma cookies a oatmeal akulimbikitsidwa kuti agwiritsidwe ntchito pang'ono. Mukhoza kupaka mbale zanu ndi mpiru pang'ono, vinyo wosasa, zonunkhira zosiyanasiyana, zonunkhira zachilengedwe, zitsamba.
Ponena za kuchuluka kwa chakudya, m'pofunika kudya kasanu, kutsatira zakudya zochepa. Mulimonsemo (mwachitsanzo, ngati ndandanda yanu salola kuti akamwe zoziziritsa kukhosi), muyenera kudya osachepera katatu patsiku, kulola nokha kadzutsa, nkhomaliro ndi chakudya chamadzulo. Njala ya mtima wathanzi si bwenzi.
Mwachidule, mfundo zoyambirira za njirayo ndi izi.
Pokonzekera masangweji, sinthani batala ndi margarine ndi yogurt yachilengedwe; mukhoza kuwonjezera zonunkhira kwa izo ndi zitsamba zodulidwa ndi zitsamba zokometsera. Lolani zipatso zokhuthala kapena mabulosi puree m'malo mwa zopatsa mphamvu zambiri komanso zopatsa mafuta.
Mukamagula zinthu, mverani zolembazo. Chizindikiro chabwino chimatengedwa ngati zolemba ngati "palibe mchere", "sodium yochepa". Pewani zakudya zotchedwa "mafuta a hydrogenated."
Idyani nsomba yophikidwa popanda mafuta osachepera kawiri pa sabata, nthawi zambiri kuphatikiza ndi kutumikira wathanzi masamba saladi.
Sungunulani gawo la phala la m'mawa ndi yogurt yachilengedwe, zipatso zomwe mumakonda, zipatso, kuwonjezera mbewu, mtedza, chinangwa.
Idyani zinthu zokhala ndi ufa wathanzi, ndikuphika nokha. Choncho mudzakhala ndi chidaliro pa ubwino wa chakudya chimene mumadya komanso popanda zoopsa zosafunika mmenemo.
Khalani ndi zipatso ndi ndiwo zamasamba pamanja kuti nthawi zonse muzidya nawo zokhwasula-khwasula, ngati mukufuna, ndi kuchepetsa chiopsezo chodya china chake chosafunikira.
Voliyumu ndi zopatsa mphamvu zama calorie zazakudya pazakudya zamtima ziyenera kuwerengedwa potengera mikhalidwe yanu. Mvetserani thupi lanu ndipo yesetsani kuti musamadye kwambiri. Mutha kumamatira ku zakudya izi kwa nthawi yonse yomwe mukufuna, chifukwa sizikutsutsana ndi mfundo za zakudya zoyenera komanso zopatsa thanzi.
Menyu Yazakudya Zamtima
Lolemba
Chakudya cham'mawa: gawo la oatmeal ndi zidutswa za apulo, zokometsera ndi yogurt.
Chakudya cham'mawa chachiwiri: saladi ya tuna mumadzi ake, zitsamba, nthanga za dzungu ndi apulo.
Chakudya chamasana: mbale ya nandolo; nsomba ya nsomba yophikidwa ndi madzi a mandimu; supuni zingapo za mbatata yosenda kapena mbatata yophika.
Chakudya chamadzulo: saladi ya apulo ndi peyala.
Chakudya chamadzulo: tsabola zingapo za belu zodzaza ndi balere wophika wa ngale, zitsamba zosiyanasiyana ndi walnuts pang'ono.
Lachiwiri
Chakudya cham'mawa: saladi ya zipatso yokhala ndi ma almond ochepa komanso kuvala kwa yogurt yachilengedwe.
Chakudya cham'mawa chachiwiri: sangweji yambewu zonse ndi chidutswa cha mozzarella, phwetekere, sipinachi ndi mapeyala.
Chakudya chamasana: mbale ya mbatata yosenda ndi feta cheese.
Chakudya chamasana: chakudya cha nthochi ndi kiwi ang'onoang'ono okhala ndi kirimu chokwapulidwa kapena yogati yachilengedwe.
Chakudya chamadzulo: pasitala wa pasitala wolimba ndi tomato ndi zitsamba.
Lachitatu
Chakudya cham'mawa: oatmeal ndi zipatso, nthangala za fulakesi ndi ma walnuts ochepa.
Chakudya cham'mawa chachiwiri: zipatso za smoothies.
Chakudya chamasana: msuzi wa nkhuku wopanda mafuta ochepa ndi masamba.
Chakudya chamasana: ma truffles angapo a karoti ndi lalanje.
Chakudya chamadzulo: casserole yamtundu uliwonse wa kabichi (kapena zosakaniza zake) ndi tchizi chamafuta ochepa.
Lachinayi
Chakudya cham'mawa: zikondamoyo za buckwheat ndi blueberries, zomwe zimatha kukongoletsedwa ndi uchi wochepa wa uchi.
Chakudya cham'mawa chachiwiri: ma cookie angapo a oatmeal.
Chakudya chamasana: supu ya mackerel ndi katsabola; biringanya caviar ndi udzu winawake.
Chakudya chamadzulo: sorbet wopangidwa kuchokera ku magawo a mango, nthochi, currant.
Chakudya chamadzulo: gawo la buckwheat ndi saladi ya masamba.
Friday
Chakudya cham'mawa: casserole ya kanyumba tchizi ndi zipatso.
Chakudya cham'mawa chachiwiri: kagawo kakang'ono kambewu kakang'ono ndi feta, tomato ndi zitsamba zosiyanasiyana.
Chakudya chamasana: mbale ya supu ya nyemba ndi zitsamba.
Chakudya chamasana: apulo.
Chakudya chamadzulo: gawo la saladi yotentha ya bulgur, tsabola wa belu ndi arugula.
Loweruka
Chakudya cham'mawa: omelet wotentha wa mazira awiri a nkhuku ndi anyezi, sipinachi ndi tomato.
Chakudya cham'mawa chachiwiri: nthochi sorbet.
Chakudya chamasana: mbale ya borscht yamasamba ndi chitumbuwa chopangidwa kuchokera ku ufa wolimba wokhala ndi nyama yowonda ndi ndiwo zamasamba.
Chakudya chamasana: soufflé kuchokera ku curd ndi kaloti.
Chakudya chamadzulo: mbatata yophika ndi anyezi.
Sunday
Chakudya cham'mawa: phala la mpunga ndi mtedza wochuluka ndi zipatso.
Chakudya cham'mawa chachiwiri: kapu ya yogurt yachilengedwe komanso pafupifupi 30 g zoumba.
Chakudya chamasana: gawo la supu yowonda kabichi ndi nyemba zobiriwira zowiritsa ndi ma amondi ochepa odulidwa ndi zitsamba.
Chakudya chamadzulo: chidutswa cha mkate wopanda tirigu ndi hummus, tomato ndi letesi.
Chakudya chamadzulo: flounder yophika ndi mpunga ndi biringanya zophikidwa.
Mtima Zakudya Contraindications
Mwakutero, zakudya zamtima zilibe zotsutsana.
- Simungathe kumamatira kokha ngati, chifukwa cha zochitika zina za thupi, ndikofunikira kudya mwanjira ina.
- Inde, ngati muli ndi ziwengo pazakudya zilizonse zomwe zimakhudzidwa ndi zakudya, musadye.
Ubwino wa Zakudya za Mtima
- Zakudya zopatsa thanzi zimaphatikizapo zakudya zokoma komanso zosiyanasiyana.
- Ngati muyandikira kukonzekera kwazakudya moyenera, sizingatope ndipo zimapatsa thupi zinthu zonse zofunika.
- Kuphatikiza pa kuwongolera ntchito ya mtima, mkhalidwe wa chamoyo chonse umakhala wabwino masiku ano, mawonekedwe amakhala atsopano komanso athanzi.
- Ndipo ndi kuwongolera zopatsa mphamvu zama calorie muzakudya, omwe akufuna kuchepetsa thupi amatha kukwaniritsa cholinga ichi.
Kuipa kwa Zakudya za Mtima
- Osati nthawi yosangalatsa kwambiri ya njirayi ndi yakuti ndi bwino kusiya mndandanda wazinthu kwamuyaya, ndipo izi zimafunabe ntchito yamaganizo pawekha ndikukonzanso khalidwe la kudya.
- Kuti mukhale ndi thanzi labwino, muyenera kukhala ndi zakudya zamtima kwa milungu ingapo. Kalanga, zotsatira zachangu-mphezi siziwoneka. Muyenera kukhala oleza mtima.
Kudyetsanso kwa mtima
Mutha kubwereza zakudya zamtima, pokhapokha ngati mwauzidwa ndi dokotala, nthawi iliyonse yomwe mukufuna. Zoonadi, izi ndi zakudya zoyenera komanso zathanzi, zomwe ziyenera kupindulitsa thupi lokha.