Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 6 m'masiku 14.
Ma calorie apakati tsiku ndi tsiku ndi 910 Kcal.
Mwinanso, mawu akuti zakudya zamafuta angawoneke ngati zachilendo kwa inu. Kupatula apo, kuchokera pamafuta akudya, monga mukuganizira, muyenera kuchotsa. Ndipo ife, m'malo mwake, tidzataya thupi motere! Izi zikulimbikitsidwa ndi katswiri wazakudya zochokera ku Poland Jan Kwasniewski. Monga katswiri anena, pa zakudya zoterezi simungangowonda, komanso kusintha thanzi lanu.
Kwasnevsky amafuna zakudya
Wopanga zakudyazi amazitcha kuti zakudya zabwino kwambiri ndipo akuwonetsa kuti aziwona ngati dongosolo. Zachidziwikire, a Jan Kwasniewski safuna kuti azigwiritsa ntchito zakudya zamafuta zokha, koma amalangiza kuti zikhale maziko azakudya. Palibe nthawi yotsatira chakudyachi. Malinga ndi malangizo a Kwasnevsky, ayenera kutsatira nthawi yayitali kapena moyo wonse. Izi sizakudya za tsiku limodzi.
Ndibwino kuti mudye mapuloteni azinyama, komanso mafuta - chakudya chomwe chimapatsa mphamvu zambiri ndikukwaniritsa bwino njala. Ndiye kuti, maziko azakudya zanu, ngati mungaganize zosintha pazakudya zamafuta, ziyenera kukhala nyama ndi mafuta anyama. Pang'ono ndi pang'ono, mutha kugula mbatata ndi pasitala (makamaka kuchokera ku durum tirigu).
Kwasnevsky imaphatikizansopo mazira, mkaka, zonona, mafuta a kanyumba tchizi, tchizi chamafuta ambiri ndi mkaka wina wamafuta ndi mkaka wothira pamndandanda wazololedwa. Katswiriyo amalangiza kuti asatengere zina zonsezo panthawi ya kuchepa kwa thupi kuchokera ku zakudya zonse. Mukafika pachithunzi chomwe mukufuna, zakudya zoletsedwa zimatha kulowetsedwa muzakudya, koma pang'ono kwambiri. Pa nthawi yomweyo, mosamala kulamulira kulemera kwanu, pokhapokha, ndithudi, mukufuna kubwerera ku vuto la kuchuluka kwake kachiwiri.
Ngati mumakhulupirira mfundo za Kwasnevsky, palibe chifukwa chodyera masamba ndi zipatso, zomwe madokotala ndi akatswiri okhudzana ndi zakudya zopatsa thanzi amavomereza, chifukwa mankhwalawa amakhala pafupifupi madzi amodzi. Mlembi wa dongosololi akusonyeza kungomwa kapu yamadzimadzi m'malo mwake. Koma ngati mukufunadi, mutha kudya zipatso zingapo, kusankha zomwe zili ndi chakudya chochepa kwambiri. Izi sizidzasokoneza kwambiri njira yochepetsera thupi.
Komanso, wopanga chakudyacho amafanizira ndi zowetchera, zomwe, zimakanenepa kuchokera kuzakudya zamasamba. Chifukwa chake, zomwezi zimachitikanso kwa anthu. Ndi chakudya chokwanira (kapena kani, supersaturated) ndi mafuta omwe angathandize thupi kuyambitsa njira zowotchera mafuta ndipo, chifukwa chake, kuonda.
Kwasniewski amalimbikitsa kudya katatu patsiku, opanda zokhwasula-khwasula, kutenga magawo wamba, kunyalanyaza mfundo zamagulu azakudya. Amalangiza kuti uzidya kukhuta kuti usamve njala mpaka chakudya china.
Mukamadya, lolani kuti ubongo wanu uzingoyang'ana pa chakudya. Wolemba zakudya zamafuta amatsutsana kwambiri ndi anthu omwe amaonera TV, kuwerenga nyuzipepala, ndi zina zambiri akudya. Ndikadya, ndimakhala wogontha komanso wosalankhula, monga akunenera. Ngati ndi kotheka, mukatha kudya muyenera kumangirira mafuta - pendani pansi kuti mupumule kwa mphindi zosachepera 15-20.
Koma ndikofunikira kusinthana ndi mafuta pang'onopang'ono. Simuyenera kudya zakudya zonse nthawi yomweyo ngati mafuta. Idyani chonchi kamodzi patsiku nthawi imodzi, kenako ziwiri, kenako - zonse. Kupanda kutero, zimatha kukhala zopanikizika mthupi. Ngati mungasinthe kupita ku zakudya zamafuta pang'onopang'ono, monga momwe wolemba akunenera, natchulanso zotsatira za kafukufuku, zotsatira zabwino ziziwonetsedwa osati pamankhwala, komanso paumoyo. Makamaka, mwa anthu omwe amatsatira izi, ntchito ya impso imakula. Komanso, zakudya zimathandiza pa mphumu, zilonda zam'mimba.
Kwasnevsky amanenanso kuti chakudya chomwe iye akufuna sichikulonjeza kuti azichepetsa thupi chifukwa chowawa. M'malo mwake, iwo omwe ali ochepa thupi mwa kudya motere ayenera kuthetsa vutoli. Ndiye kuti, kulemera kumabwereranso m'thupi.
Menyu yoyeserera ya kuchepa kwamafuta ikulimbikitsidwa kutsatira.
Chakumwa: mazira opukutidwa kuchokera ku 3 (ndipo ngati simukhuta, ndiye kuti ochulukirapo) mazira, omwe mungagwiritse ntchito limodzi ndi chidutswa cha mkate choviikidwa mafuta.
chakudya: pafupifupi 150 g ya carbonade, yomwe imaloledwa kukazinga m'mazira ndi zinyenyeswazi, mbatata zingapo. Muthanso kugwiritsa ntchito masamba kuti asungunuke, koma yaying'ono (mwachitsanzo, nkhaka).
chakudya: mikate ya tchizi yokhala ndi batala (2-3 ma PC.), Galasi la zonona zamafuta ambiri, mutha kukhala ndi marmalade pang'ono osasakaniza.
Monga momwe wolemba dongosolo adanenera, ndi chakudya chamasana chotere, mwina simukufuna kudya ngakhale. Ngati ndi choncho, musadye chakudya chambiri. Osanyoza thupi. Ngati mukufuna - idyani, ngati simukufuna - simuyenera.
Zotsutsana ndi zakudya za Kwasnevsky
Zakudya izi zimakhala ndi zotsutsana zambiri. Kusagwira ntchito bwino kwa ziwalo zambiri kumatha kukhala choletsa kuchuluka kwa mafuta mu zakudya. Onetsetsani kuti mwapimidwa kwathunthu ndikufunsana ndi dokotala ngati mungaganize zoonda.
Zachidziwikire, ndizosatheka kukhala pachakudya chotere kwa anthu omwe amadwala chifukwa cha zakudya zapadera, komanso ana ndi amayi apakati. Mwambiri, tiyenera kunena mosamala njira zotsutsanazi zochepetsera thupi.
Ubwino wa zakudya zamafuta
Monga tawonera ndi anthu omwe achepetsa kulemera kwake, njira yochepetsera thupi, ngakhale osati nthawi yomweyo, ikupitilirabe. Ndipo kulekana ndi mapaundi odedwa ndikomasuka.
Palibe kumva njala, sindikufuna kumasuka. Nthawi ya chakudya, komanso kuchuluka kwake, siyokhazikika. Idyani kwambiri 2-3 pa tsiku nthawi iliyonse yomwe mukufuna.
Kusankha mbale pazakudya izi kumatha kupezeka ku bungwe lililonse, simuyenera kutenga chakudya nanu, simusiya moyo wanu wamba ndikuonda.
Zoyipa zamafuta a Kwasnevsky
1. Ngakhale pali zabwino zambiri komanso malingaliro osyasyalika, madokotala ambiri samalangiza odwala kuti ayambe kudya. Ndi mphumu, matenda a shuga, Kvasnevskiy amalimbikitsa kuti azitsatira dongosolo lake moyang'aniridwa ndi dokotala.
2. Akatswiri azakudya ambiri amakhulupirira kuti chakudyacho, m'malo mwake, chitha kugunda ntchito ya thupi (makamaka, kagayidwe kake kagayidwe, pambuyo polephera komwe kumakhala kovuta kwambiri kuonda mtsogolo).
3. Kuphatikiza apo, akatswiri azakudya amachita manyazi kwambiri chifukwa cha kuyitanidwa kwa Kwasniewski kuti adye mazira asanu ndi limodzi patsiku. Kupatula apo, monga mwina mudamvapo, mazira angapo oterewa amapweteketsa chiwindi. M'makina ena azakudya, nthawi zambiri amalimbikitsidwa kuti asadye zochuluka chotere, ngakhale sabata limodzi, osatinso tsiku limodzi.
4. Ngati mwasankha kuti muchepetse thupi pazakudya izi, mutha kukumana ndi chakudya chambiri, ndikusankha kochepa pamenyu. Inde, mudzakhuta. Koma chakudya, momwe mumakhala mafuta ochulukirapo, mutha kungotopetsa posachedwa. Kuzipanga kukhala boma kwanthawi yayitali kumakhala kovuta.
5. Ngati muli ndi chidwi ndi njira yamafuta yochepera thupi, choyamba yesetsani kuchita masiku osala kudya. Kenako sankhani ngati mungachite bwino motere.
6. Ndiponso, mafuta ochuluka ndi chakudya chochepa chochepa m'zakudya zimatha kuchepetsa ubongo, kuyambitsa fungo loipa, komanso kukhetsa minofu.
Kubwezeretsanso zakudya za Kwasnevsky
Malinga ndi mfundo za wolemba dongosololi, liyenera kupangidwa kukhala chakudya chokhazikika. Ganizirani ndikusankha nokha. Chilichonse ndichapadera.