Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 7.
Avereji ya kalori tsiku lililonse kuchokera ku 950 Kcal.
Malinga ndi madokotala, kukonzekera kwa chakudya cha munthu aliyense poganizira mtundu wamagazi kumatha kusintha kwambiri thanzi ndikupewa matenda osiyanasiyana. Kuphatikiza apo, kudziwa malamulo azakudya pagulu lanu kumakuthandizani kusankha zakudya zomwe zingakuthandizeni kuti muchepetse kapena kuti muchepetse. Tikukulimbikitsani kuti mudzidziwe bwino chakudya chomwe chimapangidwira anthu omwe ali ndi gulu lachitatu lamagazi, omwe, malinga ndi ziwerengero, pali 20% padziko lathu lapansi.
Zakudya zofunika pagulu lachitatu lamagazi
Eni ake a gulu lachitatu lamagazi amatchedwa oyendayenda. Malinga ndi mbiri yakale, magazi oterewa adapangidwa chifukwa cha njira zosamukira komanso kuweta ziweto ndi anthu. Anthu amene magazi a gulu lachitatu akuyenda, amadziwika ndi zinthu izi:
- khola dongosolo lamanjenje;
- chitetezo chokwanira;
- dongosolo anayamba kugaya chakudya;
- chizolowezi chophatikiza kugwira ntchito mwakuthupi ndi kwamaganizidwe;
- chiwopsezo cha matenda ochepa kuposa oimira magulu ena amwazi.
Asanapange chakudya chamagulu, anthu omwe ali ndi gulu lachitatu lamagazi amafunika kuphunzira za zakudya zomwe zingayambitse kunenepa kapena kuwonda. Kutengera ndi chidziwitso ichi, mutha kuwerengera zakudyazo kutengera zolinga zanu ndi zokhumba zanu.
kotero, zakudya zomwe zimawonjezera kulemera:
- chimanga (chimatha kuchepetsa kuchepa kwa thupi ndikupanga insulin m'thupi);
- mtedza (kumathandiza kuti hypoglycemia - kuchepa kwa shuga mu zotupa m'munsimu munjira yovomerezeka);
- mphodza (amachepetsa kuchuluka kwa mayamwidwe azakudya ndi thupi);
- buckwheat (worsens kagayidwe kachakudya ndi njira m'mimba, komanso kumathandiza kuchepetsa ndende ya shuga m'magazi);
- nthangala za zitsamba (amathanso kuyambitsa hypoglycemia ndi kuchepa kwama metabolism);
- tirigu (amakwiya chifukwa cha kuchepa kwa insulin ndipo amathandizira kusunga mafuta).
RђRѕS, zakudya izi zitha kuthandiza kuchepa thupi ndikukupangitsani inu kuonda:
- nyama yowonda ndi nsomba, mazira (kuthandizira kufulumizitsa kagayidwe kake ndikuchepetsa kukula kwa minofu);
- masamba obiriwira (yambitsa kagayidwe kake ndikuthandizira matumbo kugwira ntchito moyenera);
- mkaka, mafuta otsika komanso otsika kwambiri (amapereka thupi ndi calcium yofunikira ndikusintha metabolism);
- muzu wa licorice (matenda a shuga m'magazi).
Tiyeni tiwone bwinobwino chilichonse chogulitsa. Izi zidzakuthandizani kupanga mapulogalamu apamwamba kwambiri komanso othandiza.
Pazanyama za anthu omwe ali ndi gulu lachitatu la magazi, zothandiza kwambiri ndi nkhosa, mwanawankhosa, ng'ombe, nyama ya kalulu. Mutha kudya, koma pang'ono, Turkey, chiwindi, nyama yamwana wang'ombe, ng'ombe, pheasant fillet. Ndipo kwathunthu kusaganizira zakudya ndi nkhuku nyama, bakha, mtima, nkhumba, nyama ya atsekwe, partridges ndi zinziri.
Ponena za nsomba, sardines, pike, halibut, hake, nsomba, flounder, bass sea, sturgeon zidzakhala zabwino kwambiri kwa inu. Muthanso kudya nsomba zam'madzi, slab, herring, scallop, shark, chikasu ndi siliva. Tikulimbikitsidwa kukana nsomba zazinkhanira, nkhanu, nkhanu, nkhanu, miyala, beluga, mussels, octopus, shrimp ndi nyama ya kamba.
Ponena za mkaka, timaona kuti ntchito yovomerezeka ya tchizi yopangidwa kuchokera ku mkaka wa mbuzi kapena nkhosa, wodzipangira tokha, yogati yachilengedwe, kefir, mbuzi ndi mkaka wa ng'ombe wokhala ndi mafuta ochepa. Zakudya zamkaka zosalowerera ndale zimatengedwa kuti ndi batala, mkaka wonse, whey, edible casein, kirimu tchizi, soya tchizi ndi mkaka womwewo, tchizi zosiyanasiyana zolimba ndi buttermilk. Koma tchizi, buluu ndi American tchizi, zosiyanasiyana glazed curds, mafuta ayisikilimu ndi zoipa kwa thupi.
Ponena za mafuta ndi mafuta, tikulimbikitsidwa kuti tizidya makamaka mafuta a azitona (zachidziwikire, kusamala ndikofunikira). Nthawi ndi nthawi, mafuta a chiwindi cha cod ndi mafuta amafuta amatha kuwonjezeredwa pachakudya. Ndibwino kusiya mpendadzuwa, chiponde, zitsamba, mafuta amkaba ndi chimanga.
Pakati pa njere ndi mtedza wosiyanasiyana, palibe zinthu zothandiza kwambiri zomwe zimawonekera nkomwe. Zina zomwe mungalole nthawi zina zimaphatikizapo mtedza wa ku America, ma chestnuts okoma, amondi, walnuts, ndi pecans. Ndibwino kuti musamawononge nthangala za sesame, phala lopangidwa kuchokera pamenepo, mtedza ndi phala lomwelo, mpendadzuwa, sesame halva, poppy ndi mtedza wa pine.
Mkate wa mpunga, buledi wa mapira ndi buledi womwewo ndizodziwika pakati pa zophika buledi. Mkate wa Gluten, mkate wa rye, mkate wa soya, ma muffin a oat bran ndi mkate wa spelled amatengedwa ngati zakudya zopanda ndale. Palibe chifukwa chonena kuti rye ndi mkate wa tirigu.
Mbewu ndi chimanga, zimathandiza kwambiri kugwiritsa ntchito mpunga, oats, mapira. Ndipo ndibwino kusiya shiritsa, balere, rye, chimanga, buckwheat.
Mwa nyemba, nyemba zamdima, nyemba za lima, nyemba zamasamba, ndi soya wofiira zimalimbikitsidwa. Nthawi zina, mutha kudya nyemba zoyera, nandolo wobiriwira, nyemba zamkuwa, nyemba zobiriwira, nyemba za fava, nyemba zazikulu, ndi nyemba zouluka. Pewani kukhudzana ndi mphodza, nandolo ya ng'ombe ndi mwanawankhosa, ngodya ndi nyemba zonyezimira, nyemba zakuda, ndi nyemba zamawangamawanga.
Kolifulawa, mbatata, beets, tsabola wobiriwira ndi wachikasu, zipatso za Brussels ndi kabichi yoyera zimawerengedwa kuti ndi masamba ndi zitsamba zothandiza kwambiri. Tikulimbikitsidwanso kuti mupatseni chakudya chokwanira ma parsnips, broccoli, kaloti, masamba a beet, paprika yotentha, mpiru wachinyamata. Nandolo zoyera, zukini, sipinachi, fennel, bowa, katsabola, anyezi wobiriwira, mpiru ya chakudya, katsitsumzukwa, ginger, chicory, mitundu yonse ya anyezi, mbatata, letesi, kohlrabi, ndi radish waku Japan ziyenera kudyedwa pang'ono pang'ono. Akatswiri azaumoyo amalangiza kukana maungu, maolivi, chimanga, radish wamba, atitchoku waku Yerusalemu, atitchoku ndi soya.
Mabulosi ndi zipatso zovomerezeka ndi nthochi, cranberries, mphesa, maula, papaya, chinanazi. Apricots, elderberries, malalanje, tangerines, mapichesi, mabulosi akuda, strawberries, currants, kiwi, nkhuyu, strawberries, zoumba, mphesa, nectarine, mango, mandimu ndi mavwende amadziwika kuti salowerera ndale. Kokonati, carom, peyala yonyezimira, makangaza, rhubarb, persimmon ndizosafunikira.
Ngati mukufuna kupereka chakudya ndi zonunkhira ndi zonunkhira, tikulimbikitsidwa kusankha ginger, parsley, horseradish, curry, tsabola wa cayenne. Pewani zonunkhira, chimera cha balere, tapioca, edible gelatin, chimanga, tsabola woyera, ndi madzi a chimanga. Ndikofunika kupatula ketchup m'masukisi, ndipo, zowona, zonenepetsa kwambiri zamafuta amtunduwu.
Zamadzimadzi zothandiza kwambiri kwa anthu omwe ali ndi gulu lachitatu lamagazi ndi tiyi wobiriwira, timadziti ta papaya, cranberries, chinanazi, kabichi, mphesa (makamaka zongofinya kumene). Mutha kumwa, koma osati pafupipafupi, tiyi wakuda, madzi apurikoti, khofi wamba komanso wonyezimira, timadziti ta zipatso tambiri, madzi okhala ndi mandimu. Kuyambira mowa, ndibwino kusankha vinyo kapena kumwa pang'ono. Sitikulimbikitsidwa kumwa madzi a phwetekere, mitundu yosiyanasiyana ya soda, madzi a seltzer ndi zakumwa zomwe zimakhala ndi mowa wamphamvu.
Zowonjezera zothandiza kwambiri zomwe zitha kugwiritsidwa ntchito kukonzekera tiyi, mwachitsanzo, ndi ziuno za rozi, tchire, licorice ndi mizu ya ginger. Mutha kumwa zakumwa ndikudya mbale ndi kuwonjezera kwa echinacea, currel sorrelis, dandelion, St. John's wort, verbena, chamomile, elm yosalala, masamba a sitiroberi, valerian, thyme. Kuletsaku kumakhudza ma hop, aloe, gentian, chikwama cha abusa, udzu, chimanga, coltsfoot, hay fenugreek, red clover, linden.
Ngati palibe zotsutsana, sizingakhale zovuta kuchita nawo masewera ena. Kwa omwe ali ndi gulu lachitatu lamagazi, ndikofunikira kwambiri kukweza thupi ndi yoga, kusambira, tenisi, kuchita masewera olimbitsa thupi panjinga zolimbitsa thupi kapena kukwera njinga yanthawi zonse, kuthamanga, ndipo muyenera kungoyenda kwambiri.
Ponena za nthawi yazakudya, tazindikira kuti palibe nthawi yake yakusunga. Malamulo oyambira nthawi zonse ayenera kukhala owona, chifukwa samatsutsana ndi mfundo za zakudya zoyenera. Lolani kuti mupatuke pang'ono pang'ono nthawi ndi nthawi ngati mukufuna. Koma kumbukirani kuti zonse ziyenera kukhala zochepa. Onetsetsani kuti mumamvera thupi lanu ndikuchita chilichonse kuti zakudya zizikukhudzani.
Chitsanzo cha chakudya cha gulu lachitatu lamagazi masiku atatu
tsiku 1
Chakudya cham'mawa: gawo la mpunga wophika limodzi ndi magawo a apulo; zitsamba tiyi potengera St.
Akamwe zoziziritsa kukhosi: nthochi.
Chakudya chamasana: mbale ya msuzi wa kirimu wopangidwa ndi kaloti, bowa ndi mbatata; saladi wa mazira a nkhuku yophika, sardines pang'ono, tchizi wolimba, wopepuka pang'ono ndi maolivi kapena zonona zonona.
Chakudya chamasana: saladi wa nkhaka ndi kaloti.
Chakudya chamadzulo: kagawo ka ng'ombe yophika ndi biringanya zouma komanso tsabola wabelu.
tsiku 2
Chakudya cham'mawa: oatmeal wophika m'madzi kapena mkaka wopanda mafuta ndi zidutswa za zipatso zouma; chikho cha tiyi wobiriwira.
Akamwe zoziziritsa kukhosi: ma plums angapo.
Chakudya chamadzulo: msuzi wa kirimu wochokera ku broccoli, ziphuphu za Brussels ndi kolifulawa; zipatso zilizonse.
Zakudya zoziziritsa kukhosi masana: pafupifupi 50 g ya ma apricot owuma.
Chakudya chamadzulo: kalulu woluka ndi supuni zingapo za mpunga ndi masamba.
tsiku 3
Chakudya cham'mawa: kanyumba kanyumba kakang'ono kosakaniza mafuta kapu ya madzi a mabulosi.
Akamwe zoziziritsa kukhosi: nthochi.
Chakudya chamasana: gawo la msuzi wa bowa wokhala ndi ndiwo zamasamba; saladi wa magawo a ng'ombe, nkhaka, kabichi waku China ndi cilantro.
Chakudya chamasana: kapu ya yogati.
Chakudya chamadzulo: nsalu yophika nsomba yopanda mafuta ndi nyemba zobiriwira zophika.
Contraindications
Onse omwe ali ndi gulu lachitatu lamagazi amatha kutsatira zakudya zomwe zafotokozedwa pamwambapa, ngati sadzawonetsedwa chakudya china chapadera. Ndiyeno, ndi njira yoyenera komanso kufunsa mokakamizidwa ndi dokotala woyenerera, ndizotheka kudya malinga ndi malamulo a njirayo ndikusintha kwina kulikonse.
Ubwino wodya gulu lachitatu lamagazi
- Mutha kudya mopatsa chidwi, mosiyanasiyana.
- Mitundu yambiri yololedwa imakulolani kuti mukonzekere menyu kutengera zomwe mumakonda.
- Chakudya choperekedwa chilipo. Palibe chifukwa chopita kuzakudya zachilendo zophikira ndikusiya chakudya wamba.
- Pamodzi ndi kukonza moyo wathanzi komanso kulimbitsa thanzi, mutha kusintha masitayilo onse, kuti muchepetse kunenepa. Zakudyazo ndizosiyanasiyana.
Zoyipa zamagulu achitatu a magazi
- Ngakhale mutha kudya kwambiri, pali zoletsa zina. Ngati mukufuna kuti chakudyacho chikhale chogwira mtima, muyenera kusiya zakudya zina kapena kuzichepetsa kwambiri pazosankha zanu.
- Kwa iwo omwe ali ndi dzino lokoma komanso okonda mafuta ophika kwambiri, kukhazikitsa malamulo atsopano kumakhala kovuta.
- Ndiyeneranso kumvetsetsa kuti kuti izi zitheke, ziyenera kutsatiridwa malinga ndi momwe zingathere.
Kubwezeretsanso zakudya
Kumamatira pachakudya cha gulu lachitatu lamagazi, ngati mukumva bwino, nthawi zonse, nthawi iliyonse yomwe mungafune.