Pofunafuna mawonekedwe abwino, atsikana ali okonzeka kuchita zambiri: mwachitsanzo, pita pazakudya zokhwima. Koma anthu ambiri amaiwala kuti mawu akuti "nkhondo, njira zonse ndi zabwino" ndi oyenera kujambula ndondomeko ya bizinesi, koma osati kuchepetsa thupi! Zakudya zina zodziwika bwino zimatha kuwononga thanzi lanu. Katswiri wodziwika bwino wa zakudya ku Moscow, Lidiya Ionova, adauza Tsiku la Akazi za izi.
Zakudya Zamapuloteni Zingawononge Thanzi
Chimodzi mwazakudya zodziwika bwino ndi mapuloteni. Linapangidwa ndi dokotala waku America Robert Atkins. Pakati pa otsatira zakudya za Atkins ndi nyenyezi monga Jennifer Aniston, Brad Pitt ndi Jerry Halliwell. Zowona, Jerry, pambuyo pa chokumana nacho chowawa cha kumwerekera ndi zakudya, samalangiza njira yotere yochepetsera thupi kwa aliyense!
Zakudya zazikulu muzakudya zomanga thupi ndi nyama ndi nsomba. Chakudya cham'mawa muzakudyachi chimakhala chofanana nthawi zonse. Mukadzuka, mphindi 10-15 musanadye, muyenera kumwa kapu ya madzi kutentha (chiyambi chabwino kwambiri. Akatswiri ambiri a zakudya amakhulupirira kuti madzi amathandiza kudzutsa thupi). Ndiye Robert Atkins amalimbikitsa kumwa khofi ndi mkaka (0,5% mafuta) kapena tiyi, kudya curd (0%) kapena yoghurt ya zopatsa mphamvu zomwezo. Koma musagwiritse ntchito shuga! Dokotala amalimbikitsa kuti m'malo mwa fructose (koma madokotala ambiri sagwirizana ndi izi. Chowonadi n'chakuti m'malo mwa shuga angayambitse kusokonezeka kwa chakudya). Ngati mukumva njala, Atkins amalangiza kumwa kapu kapena awiri a tiyi wobiriwira ndi timbewu tonunkhira, maola atatu mutatha kudya kadzutsa amaloledwa kudya apulo, peyala, lalanje kapena ma plums asanu.
Patatha maola awiri, timapita ku chakudya chamasana chomwe takhala tikuchiyembekezera kwa nthawi yayitali. Apa, adotolo apanga zosankha zitatu zomwe mungasankhe. Choyamba: khutu ndi magawo awiri woonda mkate wakuda kapena coarsely pansi, saladi 2 tomato, tiyi ndi 3 zouma zipatso, tangerine. Chachiwiri: 100 g wa nyama yamwana wang'ombe, yokazinga kapena ng'anjo yophikidwa popanda mafuta, yophika mpunga wakutchire (awiri odzaza manja ndi pamwamba), saladi wobiriwira letesi masamba ndi nkhaka. Mfundo yofunika: sikuyenera kukhala mchere mu mbale iliyonse. Ndipo chachitatu: 150 g nsomba, steamed kapena kukazinga popanda mafuta, aliyense mbali mbale ku yapita options. Pambuyo pa maola awiri, mukhoza kudya apulosi.
Chakudya chamadzulo, Robert Atkins amapereka zosankha zinayi za mbale, mwakufuna kwanu: saladi ya squid; nkhuku ndi manyumwa; nyama yamwana wang'ombe ndi adyo; nsomba zokongoletsedwa ndi masamba ndi mtedza. Pa intaneti mungapeze njira zophikira mbale izi.
Zotsatira zake, ngati mutatsatira zakudyazi, mutha kutaya makilogalamu atatu m'milungu iwiri! Kodi mukudziwa chifukwa chake? "Chofunika kwambiri pazakudyachi ndikuchepetsa kuchuluka kwa chakudya m'thupi," akutero katswiri wazakudya Lidiya Ionova. - Ndipo 1 g ya chakudya imasunga pafupifupi 4 g madzi. Mumataya thupi chifukwa mumataya madzi ambiri, koma osati mafuta! ” Komabe, kusagwira ntchito kwa zakudya sikumathera pamenepo. Zingayambitsenso matenda aakulu. “Chakudyachi chimangokhala ndi masamba ndi zipatso zokha, zomwe zimabweretsa kuchepa kwambiri kwa ulusi wamafuta m’thupi,” akupitiriza motero Lydia. - Zotsatira zake, chiwopsezo cha colitis sichimawonjezeka, koma khansa ya m'mimba ndi khansa ya m'mawere ndi yamchiberekero mwa amayi! Nthawi yomweyo, ndizovuta kwambiri kutsata kuwonongeka kwa thanzi, chifukwa zikuyenda pang'onopang'ono ”. Ndipo pomaliza: zakudya zamapuloteni zimachulukitsa kuchuluka kwa cholesterol m'thupi, komanso zimatsutsana kwambiri ndi anthu omwe ali ndi metabolic syndrome.
Zakudya za mpunga zidzasokoneza m'mimba
Mpunga amakhulupirira kuti ndi wopindulitsa kwambiri pa thanzi: amachotsa zinthu zovulaza monga mchere ndi poizoni m'thupi. Koma zakudya za mpunga ndizopindulitsa bwanji? Pali mitundu itatu ya izo: masiku atatu (tsiku lonse mukhoza kudya galasi limodzi la mpunga wofiira, wophikidwa popanda mchere ndi zonunkhira, zomwe ziyenera kugawidwa m'magawo ang'onoang'ono ndikutsukidwa ndi apulo kapena madzi a lalanje); masiku asanu ndi awiri (500 g wa mpunga uyenera kuphatikizidwa ndi nsomba yowotcha, nyama yophika, masamba atsopano kapena zipatso, koma kuchuluka kwa "zowonjezera" patsiku sikuyenera kupitirira 200 g, mutha kumwa timadziti achilengedwe osatsekemera, tiyi wopanda shuga, madzi); masabata awiri kapena "zakudya - mavoliyumu asanu" (zili ndi izi: muyenera kutsanulira supuni 2 za mpunga mu magalasi ang'onoang'ono asanu ndikuwatsanulira ndi kapu yamadzi, kenaka musinthe madzi kwa masiku anayi, ndipo Chachisanu, tsitsani madzi mu galasi loyamba ndikudya mpunga wosawiritsa, kenaka tsanulirani mpunga mumtsuko ndikuwonjezera madzi.Izi ziyenera kubwerezedwa kwa milungu iwiri, kudya gawo la mpunga woviikidwa kwa masiku anayi tsiku lililonse).
Lydia Ionova amakhulupirira kuti zakudya izi sizowopsa kuposa zam'mbuyomu - mapuloteni. "Ngakhale matembenuzidwe oyambirira a zakudya za mpunga, zomwe zimalimbikitsidwa kudya nsomba, masamba atsopano ndi zipatso, sizingatchulidwe kuti zathanzi komanso zothandiza," anatero Lydia. "Chakudya chilichonse chopatsa thanzi, komanso chowonjezera chofuna kuchepetsa thupi, chimafunika osachepera 500 g (osati 200!) Zamasamba ndi zipatso tsiku lililonse." Zotsatira za zakudya zotere, malinga ndi Lydia Ionova, sizidzakhala zochititsa chidwi: "Choyamba chomwe chidzachitike pa zakudya zotere ndi kudzimbidwa. Ndipo ngati mumachita izi pafupipafupi, mutha kukhala pachiwopsezo chokhala ndi diverticulosis yamatumbo, ndiyeno khansa. “
Zakudya za Kefir ndizabwino patsiku losala kudya
Zikuwoneka kuti ndi chiyani chomwe chingakhale chothandiza kuposa tsiku losala kudya la kefir? Inde, ngati tikukamba za tsiku lina. Ndipo ngati tikulankhula za zakudya za kefir, zomwe zimapangidwira masiku angapo ndikulonjeza kutaya makilogalamu 8 pa sabata? "Pali zambiri zomwe mungasankhe pazakudya za kefir," akufotokoza Lydia Ionova. - Njira yoyamba: kefir ndi chakudya chokha ndi zakumwa masana, zinthu zina sizimachotsedwa. Palinso china: kefir ndi chimodzi mwa zigawo za zakudya, koma panthawi imodzimodziyo pali zakudya zina - masamba, zipatso, mapuloteni. ” Inde, amene amalota kutaya mapaundi owonjezera mwamsanga amadalira njira yoyamba. Koma kodi ndizothandiza momwe zikuwonekera? Inde, m'masiku angapo, kudya kefir kokha, mukhoza kuchepetsa thupi. Zoonadi, pali "koma": mutangobwerera ku zakudya zanu zachizolowezi, kilogalamu idzabwerera kwa inu kachiwiri, ndipo kawiri! Kotero, mumakhala pansi pa kefir imodzi kachiwiri ndikupeza kuti muli mu bwalo loipa. "Pokhala ndi zoletsa kwambiri pazakudya, mudzamva chisoni kwambiri, tsiku lachitatu mutha kukhala ndi zomwe zimatchedwa" kupsinjika kwazakudya ", ndipo kwenikweni ndiko kukhumudwa kofala kwambiri komwe kumakhala ndi kuchepa kwa mahomoni," akuchenjeza Lydia Ionova. "Chowonadi ndi chakuti kusowa kwa chakudya kumabweretsa kupsinjika maganizo, ndipo maganizo okhumudwa, monga lamulo, amagwidwa, ndipo kugwidwa kulikonse kumayambitsa kudziimba mlandu, ndipo kudzimva wolakwa kumayambitsa zotsatirazi ... Thandizo kuti mutuluke mu chikhalidwe ichi: njira ina yochepetsera thupi popanda kuvulaza thanzi, yachiwiri - mudzapeza matenda obwera chifukwa cha zakudya (mwachitsanzo, bulimia kapena anorexia), zomwe zidzakhala zovuta kwambiri kulimbana nazo popanda kuthandizidwa ndi akatswiri.
Zakudya zamasamba zitha kukhala zopanda phindu
Chakudya china chodziwika bwino ndi masamba. Zapangidwa kwa sabata imodzi ndipo ndi chakudya chonse, kuyang'ana zomwe mungathe kutaya makilogalamu 5. Zakudyazo zimachokera ku supu ya kabichi ya tsiku ndi tsiku komanso masamba osiyanasiyana amasamba, zipatso ndi mkaka, zomwe zingawoneke ngati zopanda vuto. Koma Lydia Ionova sakuganiza choncho: "Chakudyachi ndi chochepa kwambiri cha ma calories komanso choopsa, choncho kuvutika maganizo kwa zakudya kudzakhala koopsa kwambiri (monga chakudya cha mpunga)." Lydia akuchenjezanso kuti kuti muchepetse thupi, ndiye kuti, mutasiya zakudya, ma kilogalamu sanabwerere kwa inu kawiri, muyenera nthawi yokwanira. “Muyenera kusintha zakudya zanu pang’onopang’ono. Zimatenga miyezi iwiri kuti muchepetse 3 mpaka 5 kilogalamu, ”akutero katswiri wazakudya. Choncho, kutsatira zakudya zoterezi ndi kulakwitsa kwakukulu. Posalandira zopatsa mphamvu, thupi lidzaunjikana mafuta, kotero sipangakhale nkhani ya kuwonda kulikonse!
Zakudya zaku China zimakhala ngati kuzunzidwa kwa China
Zakudya zaku China zimatchedwa chimodzi mwazovuta kwambiri, muyenera kumamatira kwa sabata limodzi. Chiwerengero chachikulu cha kilogalamu chomwe mungatsanzike nacho, kutsatira malamulo onse, ndi zisanu ndi ziwiri. Pa intaneti, mutha kupeza menyu wazakudya izi. Kunena zoona, n’zochepa kwambiri. Mwachitsanzo, tsiku loyamba la zakudya: kadzutsa - khofi kapena tiyi wobiriwira (popanda shuga, ndithudi!); chakudya chamasana - mazira awiri owiritsa kwambiri ndi saladi ya masamba kabichi ndi phwetekere. Mukhoza kumwa chisangalalo ichi ndi tiyi wobiriwira kapena, kuchotsa tomato ku saladi, madzi a phwetekere; chakudya chamadzulo - saladi (yofanana ndi nkhomaliro) ndi 150 g nsomba yophika. Tsiku lotsatira, crouton imodzi, galasi la kefir ndi m'malo mwa nsomba - pafupifupi 200 g ya ng'ombe imaloledwa! Masiku otsatirawa nawonso sali olimbikitsa…
Nutritionist Lydia Ionova amakhulupirira kuti zakudya zotere zitha kulimbikitsidwa kwa adani okha. “Chakudya chimenechi chikhoza kuwononga kwambiri thupi lako,” anatero Lydia. - Ndizosakhazikika m'mapuloteni, kapena m'mafuta, kapena m'zakudya. Mazira amachititsa chidwi kwambiri pazakudya: pa tsiku loyamba muyenera kudya awiri owiritsa, ndipo tsiku lotsatira - yaiwisi ndi ng'ombe ... kuchuluka kwa cholesterol m'magazi. “
Zakudya za ku Japan zimamangidwa pakusowa madzi m'thupi
Malinga ndi akatswiri a ku Japan omwe adayambitsa zakudya izi, zotsatira za kutaya thupi pambuyo pake zidzakhala nthawi yayitali kwambiri - zaka ziwiri kapena zitatu. Komabe, izi zikhoza kuchitika pansi pa chikhalidwe chimodzi - kuchitidwa momveka bwino kwa zinthu zonse mu menyu. Njira yochepetsera thupi molingana ndi zakudya zaku Japan imawerengedwa (mwa njira, zilibe kanthu ndi zakudya zachikhalidwe zaku Japan) kwa masiku 13. Menyu, monga muzakudya zaku China, ndizochepa kwambiri: chakudya cham'mawa chimakhala ndi khofi kapena tiyi wobiriwira wopanda shuga, nthawi zina amaloledwa kudya crouton; chakudya chamasana - saladi, nsomba, yokazinga kapena yophika kusankha, ng'ombe kapena mazira; chakudya chamadzulo chimakhala ndi zipatso kapena ndiwo zamasamba.
"Kofi wakuda, mazira aiwisi kapena owiritsa ... Zakudya za ku Japan ndizofanana kwambiri ndi zaku China," akutero Lydia Ionova. "N'zodabwitsa kuti amaloledwa kudya nsomba, yophika kapena yokazinga, ndiko kuti, akatswiri samawona kusiyana kulikonse ... Lydia amaonanso kuti kudya kumeneku n’kovulaza ndiponso kosathandiza. Ndipo zonena kuti mutasiya zakudya izi, kilogalamu sizibwerera kwa inu kwa zaka zitatu, ndizopusa. "Choyamba, kulemera kwanu kudzakhala kochepa chifukwa cha kuchepa kwa madzi m'thupi (kotero palibe kukayika kuti kilogalamu idzabwerera!), Ndipo kachiwiri, monga muzakudya zonse za mono, kuvutika maganizo kudzabwera kwa inu tsiku lachitatu, ndipo chachitatu. , mavuto athanzi, monganso pazakudya zomanga thupi, amatsimikizikanso, "akutero Lidia Ionova.
Zakudya zachingerezi ndizotalika kwambiri
The English zakudya akhoza wachinsinsi monga otsika zopatsa mphamvu. Zapangidwa kwa milungu itatu, yomwe mudzafunika kusintha masiku a protein ndi masamba. Pambuyo potsatira malamulo a Chingerezi, konzekerani kusintha zovala zanu: opanga ake akulonjeza kuti mutaya makilogalamu 7! Choncho, tiyeni tiyambe zakudya ndi kusala kudya kwa masiku awiri. Simungadye chilichonse! Koma mukhoza kumwa: madzi ndi tiyi wobiriwira mochuluka zopanda malire, mkaka kapena kefir - osapitirira 2 malita patsiku, mukhoza kugula kapu ya madzi a phwetekere. Masiku otsatira si ovuta kwambiri. Mutha kudya toast, batala, mkaka, khofi (zakudya zitha kupezeka pa intaneti). Mfundo yofunika: Ndi bwino kugwiritsa ntchito multivitamins mu zakudya zake. "Kutsatira zakudya za Chingerezi, kulemera kwanu kudzachepa, theka la kilogalamu yotayika ndi madzi, ndipo theka lina ndi minofu," akutero Lydia Ionova. Katswiri wa kadyedwe kameneka akuchenjezanso kuti: “Chakudya chilichonse chongodya limodzi sichiyenera kupitirira mlungu umodzi. Ndipo iyi idapangidwira ochuluka mpaka atatu! Ndipo apa kuganiza kuti mapuloteni amathandiza kumanga minofu siimatsutsa. Amachita izi pokhapokha ngati amachita masewera olimbitsa thupi nthawi zonse, komanso kuwonjezera pa mapuloteni, palinso kuchuluka kwazakudya zomwe ziyenera kudyedwa tsiku lililonse. Ndipo ndi kusinthasintha koteroko, kukula kwa minofu sikungatheke: ma amino acid adzachita ntchito yamphamvu, m'malo mwa chakudya chomanga maselo atsopano. “
Zakudya za ku France zimakonda kudya nyama
Zakudya za ku France zinapangidwira anthu omwe sangathe kulingalira moyo wawo popanda nyama. Zakudya zamasiku 14 zimayang'ana kwambiri zakudya zama protein. Zotsatira zake, thupi limawotcha masitolo ake amafuta, ndipo mumataya mpaka ma kilogalamu 8. Menyu yazakudya imakhala yochepa kwambiri muzakudya. Zakudya zololedwa: nyama, nsomba zowonda, mazira, zipatso, masamba ndi zitsamba, kefir, tiyi ndi khofi, rusks. Mchere, shuga, confectionery ndi ufa, mkate ndi mowa ndizoletsedwa. Komabe, zakudya zonse zimadyedwa m'magawo ang'onoang'ono. Mwachitsanzo, apa pali tsiku lachisanu lazakudya izi: kadzutsa - kaloti wothira ndi mandimu, masana - nsomba yophika ndi phwetekere, chakudya chamadzulo - chidutswa cha nyama yophika. Ndipo palibe zokhwasula-khwasula pakati pa chakudya!
"Nyama yowonda, nsomba, masamba, crackers, kefir pazakudya ndizodabwitsa," akutero Lidia Ionova. - Kupewa masikono ndi ma pie ndikothandizanso. Koma menyu womwewo ndiwowopsa. Chakudya cham'mawa chokhala ndi khofi wakuda chokha ndikunyoza thupi. ” Kuphatikiza apo, ndizodabwitsa kuti palibe zokhwasula-khwasula pakati pa chakudya. Ndiko kuti, kwa nthawi yayitali mudzangokhala ndi njala. Chotsatira chake ndi kudzikundikira kwa mafuta m’thupi. “Kudya kawiri patsiku kungachititse kuti munthu adwale ndulu,” akuchenjeza motero Lydia. - Ndipo anthu onenepa kwambiri nthawi zambiri amakhala ndi cholecystitis kapena cholelithiasis. Zotsatira zake, zakudya zotere zimatha kubweretsa zovuta zomwe zimatha patebulo la opaleshoni. “
Zakudya za supu zidzafooketsa chitetezo cha mthupi
Pamtima pazakudya izi ndikugwiritsa ntchito msuzi wowonda masamba wopanda malire. Izi zikuthandizani kuti muchepetse thupi mwachangu: kuyambira 5 mpaka 8 kilogalamu pa sabata! Chowonadi ndi chakuti supu imakhala yochepa kwambiri, koma nthawi yomweyo imakhala yodzaza kwambiri - chifukwa cha madzi ndi kuchuluka kwa masamba. Chotsatira chake, mumayiwala za kumverera kwa njala kwa nthawi yaitali, ndipo zikadzabweranso, nthawi zonse mumakhala ndi mbale ina ya supu pamanja. Msuzi wa kabichi, udzu winawake ndi anyezi ali ndi zakudya zabwino kwambiri. Kuphatikiza pa maphunziro akuluakulu, zipatso, masamba, tiyi ndi timadziti zimaloledwa panthawi ya chakudya cha supu. Mkate, shuga, mowa, koloko, maswiti ndi makeke amachotsedwa pazakudya.
Koma Lydia Ionova amakhulupirira kuti chakudya ichi si chosiyana ndi chakudya chomwecho Chinese. Komanso, m'malingaliro ake, kuti supuyo ndi yopatsa thanzi ndi bodza lamkunkhuniza. “Msuziwo umalowa mwachangu m’thupi ndipo umapangitsa kumva njala kwadzaoneni mu ola limodzi,” akufotokoza motero Lydia. "Kuphatikiza apo, chakudya chamtundu womwewo sichidzangotopa patsiku lachiwiri, komanso kumayambitsa kupsinjika kwazakudya." Komanso, katswiri wazakudya amatsimikiza kuti zakudya zatsiku ndi tsiku ndizovulaza kwambiri thupi. "Chakudyachi sichiphatikizapo mapuloteni, omwe amatha kufooketsa chitetezo cha mthupi," akutero Ionova.
Mlembi wa zakudya za buckwheat ndi Dr. Laskin. Chofunikira chake chimakhala muzakudya zosiyana, ndipo, malinga ndi dokotala, zakudya zimathandizira osati kungochepetsa thupi, komanso kupewa khansa, chifukwa buckwheat imakhala ndi quercetin, chinthu chomwe chimatsutsana ndi kusintha kwa maselo. Zakudya izi zimathandiza kuti muzidya zipatso, masamba, duwa m'chiuno ndi mtedza. Dongosolo lamagetsi ili lili ndi magawo awiri. Yoyamba idatchedwa "zokhwima", menyu yake ndi yonyansa kwambiri - phala la buckwheat ndi kuwonjezera kwa chiuno cha rosa pa kadzutsa, chamasana ndi chakudya chamadzulo. Ulamuliro uwu umatenga masiku 47! Kenako zakudya zina zimawonjezeredwa ku zakudya.
"Chakudyacho ndi chofanana ndi mpunga, komabe chimakhala ndi thanzi pang'ono chifukwa chakuti zakudya za buckwheat ndi zapamwamba kuposa mpunga," anatero katswiri wa zakudya Lidia Ionova. - Masiku osala kudya ndi phala la buckwheat kwa masiku awiri kapena atatu ndi ovomerezeka, koma palibe masiku 47. Chifukwa cha kuchepa kwa amino acid, chitetezo chanu cha mthupi chimavutika. ”
Zakudya za nthochi zimabweretsa kuchepa kwa mapuloteni
Zakudya za nthochi zimapangidwira masiku 3-7, pomwe mutha kudya nthochi mulingo uliwonse, koma palibe china. Amaloledwa kumwa madzi kapena tiyi wobiriwira popanda shuga. Zakudya zotere zimakupatsani mwayi wotaya kilogalamu imodzi patsiku.
"Ngakhale kuti nthochi zimakhala zopatsa thanzi komanso zopatsa thanzi kuposa zipatso zina, sizikulimbikitsidwa kuti zigwiritsidwe ntchito ngati chakudya chokha," akutero Lydia Ionova. "Zowonadi, mudzaonda, koma, monga momwe zilili ndi zakudya zina, zotsatira zake sizikhala nthawi yayitali." Komanso, malinga ndi akatswiri a zakudya, ngati zakudyazi ziwonedwa, kusowa kwa mapuloteni m'thupi kumatha kuchitika, chifukwa nthochi zimakhala ndi fiber zambiri zosungunuka.
Zakudya Protasov zimangokuthandizani kunenepa
Chinsinsi cha zakudya zodziwika bwino za "shuffle" zidawonekera koyamba mu nyuzipepala ya "Russian Israel" zaka makumi angapo zapitazo. Wolemba wake ndi katswiri wazakudya zaku Israeli Kim Protasov. Njira yake yazakudya idapangidwa kwa milungu isanu, yomwe, mwa lingaliro lake, thupi limatsukidwa ndi poizoni ndikulandila zinthu zambiri zothandiza, ndipo chifukwa cha izi, kulemera kopitilira muyeso (mpaka 15 kilogalamu!) Kumapita kamodzi. . Menyu yazakudya imagawidwa m'masabata ndipo imakhala ndi zakudya zosayembekezereka. Lydia Ionova akutsimikiza kuti potsatira malamulo a zakudya za Protasov, mumakhala pachiwopsezo chokhala ndi vuto losiyana: "Protasov akuwonetsa kudya mazira tsiku lililonse, koma ndizowopsa! Pambuyo pa sabata, cholesterol yanu idzakhala itakwera kawiri, akutero Lydia. - Komanso muzakudya zopatsa thanzi mulibe ma carbohydrate ovuta komanso mapuloteni. Koma pazifukwa zina, nyama yokazinga idawonjezeredwa, yomwe imavulaza thupi. “
Presidential Diet Native to America
Mwinamwake aliyense amadziwa za zakudya za pulezidenti. Dzina limodzi ndilofunika! Anapangidwa ndi American cardiologist Arthur Agatson. Mfundo ya zakudya imakhala ndi magawo awiri. Yoyamba, yomwe imatha masabata awiri, ndikulowetsa zakudya zopanda thanzi, monga shuga, mowa, zinthu zophikidwa, mbatata, chimanga, komanso mafuta onse - batala, margarine, nyama yamafuta, mkaka - ndi zothandiza kwambiri, zomwe zimaphatikizapo zophika. kapena steamed Taphunzira nyama, nkhuku chifuwa, Turkey, nsomba, mazira, otsika mafuta tchizi, kanyumba tchizi ndi mtedza, masamba, zitsamba, skim mkaka. Mu gawo lachiwiri, mutha kuwonjezera pang'onopang'ono mkate, zipatso, phala ndi vinyo pang'ono pazakudya zanu. Koma ndikofunikira kuyang'anira kulemera kwanu: ngati mukutaya zosakwana 500 g pa sabata, muyenera kubwereranso ku gawo loyamba la zakudya. Ndiye dongosolo la chakudya ichi, malinga ndi Arthur Agatson, ayenera kupita ku moyo.
Lydia Ionova amakhulupirira kuti poyerekeza ndi zakudya zina zambiri zodziwika bwino, izi ndizopanda vuto lililonse. Lydia anati: “Chakudya choterocho tingachinene kuti n’choyenera. - Chakudyacho chimakhala ndi zakudya zopanda mafuta m'thupi komanso mafuta ochepa, komanso zipatso zokwanira. Chokhacho chokha: sichimapereka madzi okwanira, izi zimawonjezera chiopsezo cha ndulu ndi kudzimbidwa. Komanso, amayi apakati ndi oyamwitsa, komanso anthu omwe ali ndi matenda a shuga ayenera kusamala kwambiri ndi iye.
Nutritionists amakhulupirira kuti kuti muchepetse thupi, ndikofunikira kudya moyenera: kudya 5-6 pa tsiku m'magawo ang'onoang'ono, komanso kumwa madzi ambiri. Ndipo, ndithudi, ndizosatheka kutaya mapaundi owonjezerawo popanda kuchita masewera olimbitsa thupi. Komanso, tsopano maukonde ndi odzaza olimba kanema Maphunziro. Ndipo Tsiku la Akazi likukuitanani kuti muzolowere masewera olimbitsa thupi omwe amatha kubwerezedwa popanda kuyang'aniridwa ndi mphunzitsi:
Momwe mungachepetsere kusachoka panyumba.
Kuchita masewera olimbitsa thupi kwa aulesi.
Limbani kwa mphindi 10.
Masitepe 14 kuti muchepetse.
Wina wotchuka kwambiri ndipo, chofunika kwambiri, njira yabwino yochepetsera thupi ndi kusambira. Ndipo kuti mupeze zotsatira zabwino zoyambilira, tikukulimbikitsani kuti mudziwe bwino seti ya masewera olimbitsa thupi mu dziwe.