Zakudya zolemetsa (ndi chitsanzo cha menyu 1600 kcal)

Zakudya ndizofunikira kwambiri pakuchepetsa thupi. Zimakuthandizani kuti mukhale osamala komanso osankha pazakudya zanu. Mkhalidwe waukulu kuti mode iyi ikhale yabwino kwa inu. Kodi mukuganiza kuti n'chifukwa chiyani amasiya kudya zakudya zokhwima? Chifukwa ndizovuta. Kuperewera kwa calorie yokwanira komanso kudya zakudya zabwino zomwe mumakonda kwambiri zathanzi ndizo njira zopambana kwambiri zochepetsera thupi.

Kodi muyenera kudya kangati?

Kugawa chakudya tsiku lonse kuyenera kukhala komasuka kwa inu, koma kuchepa kwa kalori kuyenera kuwonedwa. Nthawi yoyenera pakati pa chakudya ndi maola 3-4.

Ngati muli ndi kunenepa kwambiri ndipo kuchepa kwa kalori kumaposa 1500 kcal, ndiye kuti njira yabwino kwambiri ingakhale chakudya chamagulu 5-6 patsiku. Ngati ndinu wonenepa pang'ono ndipo muli ndi kuchepa kwa calorie pansi pa 1500 zopatsa mphamvu, ndiye ganizirani zakudya 3-4 patsiku.

Anthu omwe ali onenepa kwambiri nthawi zambiri amachulukitsa katulutsidwe ka insulini komanso kulephera kuwongolera njala, motero amapindula kwambiri ndi chakudya chochepa. Zidzakuthandizani kugawaniza ma calorie anu a tsiku ndi tsiku muzakudya zambiri, potero kusungabe kukhuta, shuga wabwinobwino komanso kupewa kudya kwambiri. Koma kuphwanya zopatsa mphamvu 1300-1400 muzakudya 5-6 ndikudya tinthu tating'onoting'ono sikungakhale kophweka.

Kodi chakudya cham'mawa chiyenera kukhala chiyani?

Chakudya cham'mawa chimapanga kamvekedwe ka tsiku. Pambuyo pa nthawi yayitali ya njala yausiku, thupi limafunikira zakudya. Kukonzekera koyenera kwa kadzutsa kumathandiza kuchepetsa chilakolako cha tsiku lonse. Usiku, thupi limachepetsa kutulutsa kwa insulini, koma tsopano ganizirani zomwe zingachitike ngati mutadya gawo lalikulu la chakudya cham'mawa - katundu wambiri wa glycemic, kukwera mofulumira kwa shuga m'magazi, kuwonjezeka kwa insulini. Ma carbohydrate omwe amalowa pang'onopang'ono, m'pamenenso kuchuluka kwa shuga kumakhala kochepa. Mapuloteni, mafuta ndi fiber zimathandizira kuchepetsa kuyamwa kwa chakudya.

Chifukwa chake, chakudya cham'mawa chiyenera kukhala ndi mapuloteni - osachepera 20 g. Izi ndichifukwa choti kudya komaliza kwazakudya zomanga thupi kunali dzulo. Pamene thupi sililandira "zomangira" kwa nthawi yaitali, limayamba kugwiritsa ntchito nkhokwe zamkati - kuwononga minofu yake.

Chakudya cham'mawa chathunthu chikhoza kukhala mapuloteni-zakudya kapena mapuloteni-mafuta. Chakudya cham'mawa chokhala ndi protein-carbohydrate ndi choyenera kwa anthu omwe amakhala otanganidwa kwambiri theka loyamba la tsiku. Gwirani ntchito pa mafoni kapena masewera olimbitsa thupi. Chakudya cham'mawa chokhala ndi mapuloteni ndi choyenera kwa anthu omwe sanazolowere kudya m'mawa, kutsatira zakudya zamafuta ochepa, kapena amakhala m'mawa.

Zitsanzo za Chakudya Cham'mawa Chopambana

Chakudya cham'mawa cha protein-carbohydrate:

• Oatmeal m'madzi ndi zoumba, omelet opangidwa kuchokera dzira lonse ndi mapuloteni awiri;
• Buckwheat phala pamadzi ndi chifuwa cha nkhuku ndi masamba.

Chakudya cham'mawa chokhala ndi mapuloteni:

• Mazira okazinga kuchokera mazira awiri ndi saladi ya masamba ndi batala;
• Cottage tchizi ndi zipatso ndi mtedza.

Tengani mavitamini ndi mafuta owonjezera a nsomba mphindi 10 mutatha kadzutsa.

Kodi mungadye chiyani pazakudya zoziziritsa kukhosi?

Cholinga cha akamwe zoziziritsa kukhosi ndi kukhala ndi shuga wambiri m'magazi, kupewa kudya kwambiri komanso kusapeza bwino. Iyenera kukhala ndi mapuloteni komanso chakudya chokhala ndi fiber.

Zitsanzo za zokhwasula-khwasula:

• Mkate wonse wa tirigu wokazinga ndi tchizi;
• Saladi yamasamba ndi chifuwa cha nkhuku ndi tchizi chamafuta ochepa;
• Cottage tchizi ndi zipatso kapena zipatso;
• Ndodo zamasamba ndi Greek yogurt msuzi.

Kodi chakudya chamasana chizikhala chotani?

Chakudya chamasana ndiye chakudya chachikulu kwambiri patsiku. Pofika nthawi ya nkhomaliro, mwakhala mukulakalaka kale, choncho ntchito yaikulu sikudya mopitirira muyeso ndikuonetsetsa kuti mukukhuta kwa nthawi yaitali. Sankhani ma carbohydrate ovuta, mapuloteni ndi masamba ake. Ngati mudya maphunziro oyamba, ndiye kuti ganizirani kuchuluka kwa ma carbohydrate mwa iwo. Mwachitsanzo, msuzi wa nandolo wosweka uli ndi ma carbs ambiri kuposa msuzi wamasamba wopepuka wopanda mbatata. Simuyenera kuwonjezera zina zimam'patsa kutumikira kwa izo. Cholinga cha 20-30 magalamu a mapuloteni, 10-15 magalamu a mafuta, ndi 30-40 magalamu a chakudya. Kumbukirani, muyenera kulowa mkati mwa CBJU yanu yoyenera.

Zitsanzo za Chakudya Chamadzulo Chopambana

Ndi maphunziro oyamba:

• Msuzi wa nandolo, nkhuku yopanda khungu, saladi yatsopano ya masamba ndi batala;
• Borscht ndi mbatata, chinangwa kapena tositi yonse yambewu, mphodza ya masamba ndi nyama yowonda.

Popanda maphunziro oyamba:

• Mpunga wa Brown ndi nkhuku ndi masamba;
• phala la Buckwheat ndi nsomba zowonda zophikidwa ndi saladi yamasamba;
• Durum tirigu pasitala ndi nyama yowonda ndi masamba atsopano.

Zakudya zabwino musanaphunzitsidwe komanso mukamaliza

Anthu ambiri amachita masewera olimbitsa thupi akamaliza ntchito, koma si aliyense amene amakhala ndi nthawi yoti adye asanachite masewera olimbitsa thupi ndipo amalakwitsa kwambiri kupita ku masewera olimbitsa thupi ali ndi njala. Kutopa komwe kumachulukana masana komanso kuchepa kwa shuga m'magazi chifukwa chokhala ndi nthawi yayitali popanda chakudya kumakulepheretsani kuchita masewera olimbitsa thupi kwambiri. Ngati mukuchita masewera olimbitsa thupi kapena ndi barbell kunyumba, muyenera kudya maola 1,5 kapena kukhala ndi chotupitsa chopepuka mphindi 30 musanayambe. Ngati mukuchita masewera olimbitsa thupi kapena makanema kunyumba, simuyenera kudya zokhwasula-khwasula zolimbitsa thupi.

Zitsanzo za chakudya chisanakhale cholimbitsa thupi

Ngati ndi kotheka kudya bwino mu maola 1,5:

• Mbatata zophika ndi nsomba zowonda zophikidwa ndi masamba;
• Sangweji ya tirigu wonse kapena chimanga chokhala ndi nkhuku fillet ndi zitsamba.

Ngati mutha kukhala ndi zokhwasula-khwasula mu mphindi 30-40:

• Zipatso zokoma ndi zowawasa (apulo, lalanje, chinanazi, peyala, kapena zipatso) ndi yogati yachi Greek
• Zipatso zotsekemera ndi zowawasa komanso zomanga thupi.

Ngati muli ndi njala pamaso pa cardio, mutha kutenga mapuloteni omwe amagayidwa mwachangu pakatha mphindi 30:

• Kutumikira kwa whey mapuloteni;
• Azungu azungu.

Mukamaliza maphunziro, muyenera kudya mkati mwa ola limodzi. Ngati mupita kunyumba nthawi yomweyo, ndiye kuti mungodya chakudya chamadzulo, koma ngati mutatha maphunziro muli ndi nthawi yoti mupiteko ndipo chakudya chotsatira sichidzachitika posachedwa, muyenera kumwa gawo la mapuloteni. Mudzakwaniritsa njala yokhudzana ndi thupi ndikupanga mikhalidwe yabwino yobwezeretsanso minofu.

Kodi chakudya chamadzulo chiyenera kukhala chotani?

Chakudya chamadzulo choyenera chimakhala chopepuka, popeza kuti anthu ambiri amakhala madzulo ndipo amadyera kunyumba. Kupatulapo kungakhale anthu omwe amakakamizika kudzuka usiku ndi chakudya chamadzulo ndikusesa zonse zomwe zili mufiriji. Nutritionists amalimbikitsa anthu otere kuti apange chakudya cham'mawa chopepuka, koma chakudya chamadzulo chokhazikika mkati mwazopatsa mphamvu zama calorie tsiku lililonse. Zomwe zimapangidwira chakudya chamadzulo ndi mapuloteni ndi chakudya chamagulu kuchokera ku masamba.

Zitsanzo za Chakudya Chamadzulo Chopambana

• Nsomba zowotcha mafuta pang'ono ndi masamba a blanched;
• Braised chiwindi ndi stewed masamba ndi batala;
• Omelet ndi saladi masamba.

Kodi mungadye chiyani musanagone?

Chakudya chomaliza chiyenera kuchitika pasanathe maola awiri asanagone. Sankhani zakudya zopepuka zokhala ndi mapuloteni. Kwa zokhwasula-khwasula mochedwa, mankhwala mkaka thovu ndi abwino, amene usiku wa njala adzasamalira minofu ndi matumbo microflora.

Zitsanzo za Kuluma Kwabwino Mochedwa

• Kapu ya kefir 1%;
• Kapu ya yogurt yachilengedwe yopanda shuga 1-2%;
• Gawo la kanyumba kakang'ono ka mafuta ochepa.

Mukhoza kuwonjezera chotsekemera chochokera ku stevia, vanila, koko, bran kapena fiber ku kefir, kanyumba tchizi kapena yogurt, koma ndi bwino kupewa zipatso, uchi ndi shuga.

Chitsanzo cha 1500-1600 Calorie Diet

Tiyeni tiwone momwe zakudya zama calorie 1500 zitha kuwoneka. Mutha kusintha malinga ndi calorie yanu komanso zosowa za BJU.

• Chakudya cham'mawa: 50 g oatmeal, 15 g wa zoumba zoumba, omelet opangidwa kuchokera 1 dzira lonse ndi 2 mapuloteni, 50 g wa skim mkaka.
• Chotupitsa: apulo, 100 g tchizi cha kanyumba 5%.
• Chakudya chamasana: 150 g wa phala la buckwheat, nkhuku imodzi yopanda khungu, 120 g ya masamba atsopano a saladi ndi mafuta.
• Kukonzekera koyambirira: 40g mkate wathunthu wambewu, chifuwa cha nkhuku 85g, masamba osakhuthala ndi masamba.
• Chakudya chamadzulo: 120 g wa nsomba yowonda, 150 g ya stewed kabichi ndi batala.
• Chakudya cham'mawa: kapu ya kefir 1%.

Chiwerengero chonse: 1568 zopatsa mphamvu, 131 g mapuloteni, 56 g mafuta, 142 g ma carbs.

Zindikirani kuti chakudya chochepa cha mapuloteni chimapezeka muzakudya zilizonse. Mapuloteni amakhala ndi kutentha kwakukulu - panthawi ya chimbudzi, mumathera mpaka 20% ya zopatsa mphamvu zake. Amachepetsa kuyamwa kwa ma carbohydrate, amalepheretsa kuchuluka kwa shuga m'magazi, ndipo amathandizira kuletsa kukhuta.

Mutha kusintha zitsanzo zazakudya ndi menyu yomaliza kuti igwirizane ndi zosowa zanu mu Akaunti Yanu Yanu. Zomwe muyenera kuchita ndikusankha zakudya zathanzi zomwe mumakonda komanso kukula koyenera.

Kwa iwo omwe awerenga nkhaniyi mpaka kumapeto - bonasi - zitsanzo za chakudya cha KBZhU.