Zakudya zochepa za carb, masiku 7, -5 kg

Kuchepetsa thupi mpaka makilogalamu 5 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 680 Kcal.

Onse omwe ali ndi vuto lochepetsa thupi amadziwa kuti kudya zakudya zopatsa mphamvu kwambiri kumatha kuyambitsa kunenepa kwambiri. Kudula pamindandanda yazinthu zomwe zinthuzi zimapezeka mochulukira, ndikukonzekera bwino kwazakudya, zimathandizira kuchotsa mafuta osafunikira amthupi.

Tikukulangizani kuti mudzidziwe bwino ndi sabata la 1 chakudya chotsika kwambiri cha carb. Zakudya zomwe amadya zimapatsa thupi kuchuluka kwake komwe kumafunikira kuti muchepetse thupi komanso nthawi yomweyo sikuyambitsa nkhawa yayikulu mthupi. Kwa masiku 7 amoyo wama carbohydrate ochepa, mutha kuchotsa makilogalamu 5 kapena kupitilira apo, mukuwongolera bwino mawonekedwe anu.

Zakudya zochepa zama carb

Choyamba, tiyeni tiphunzire za zoletsedwa. Ndizinthu ziti zomwe siziyenera kudyedwa pazakudya zotsika kwambiri ngati mukufuna kupeza zotsatira zowoneka? Zachidziwikire, timapatula pazakudya zomwe zili ndi chakudya chambiri, kuchokera pazambiri zomwe timathamanga. Kugawa nthawi yomweyo kumaphatikizapo zinthu zophika buledi, pasitala (ngakhale kuchokera ku durum tirigu), mitundu yosiyanasiyana ya confectionery. Zolemetsa siziyenera kunena ndi zakumwa zilizonse za carbonated zomwe zili ndi shuga. Ngati agwiritsidwa ntchito, amasintha nthawi yomweyo kulemera kwanu kukhala mbali yofunika kwambiri.

Simungamwe zakumwa zomwe zili ndi mowa. Kuphatikiza pa zovuta zomwe amabweretsa mthupi lonse, kumwa kwawo kumalepheretsa kuwononga mafuta ndikuchepetsa kuchepa kwa thupi.

Mbatata, mphesa ndi nthochi sizilemekezedwa kwambiri ndi zakudya zochepa za carb (wowuma si mnzathu tsopano). Ndikulimbikitsanso kuti musapewe zakudya zamchere, zosuta, ma marinades, ndi zina zambiri. Ngakhale zili ndi zopatsa mphamvu zochepa ndipo siziphatikizidwa pamndandanda wazoletsa, zimatha kusunga mchere m'thupi. Ndipo kumwa mchere pa zakudya ndibwino kuchepetsa kwambiri, kuti musasokoneze kuwonda.

Tsopano tiyeni tipite kumutu wosangalatsa kwambiri. Ndi ziti zomwe tikulimbikitsidwa kuti tizilingalira ndi kuchepa kwa carb?

  • Mtundu uliwonse wa nyama yowonda (nkhuku, nkhuku, nkhuku zamkati, ng'ombe, nyama yankhumba, nkhumba).
  • Nsomba ndi nsomba. Makamaka oyenera ndi nsomba zam'nyanja, zomwe zimawoneka kuti ndizopatsa thanzi kwambiri chifukwa cha mafuta a asidi osakwanira. Idyani nsomba, nsomba, tuna, cod, hering'i, halibut, mackerel. Kusankhidwa kwa zolengedwa zam'madzi zokoma ndizokulirapo. Ndikofunika kugwiritsa ntchito nkhanu, nkhanu, mamazelo, nkhono, koma onetsetsani kuti sanathiridwe mafuta (monga momwe zimakhalira muma sitolo).
  • Zakudya zamkaka ndi mkaka wothira. Phatikizani muzakudya za kanyumba tchizi (makamaka osapitilira 2-3% mafuta) ndi tchizi wokhala ndi mafuta ochepa, kefir wopanda mafuta ambiri, mkaka wowotcha, yogurt, mkaka.
  • Mazira a nkhuku ndiabwino kuthana ndi njala ndipo ndi gwero lalikulu la mapuloteni athanzi.
  • Kuchokera ku chimanga mu zakudya, muyenera kusiya mpunga wofiirira, buckwheat ndi oatmeal (ndibwino kuti mudye chakudya cham'mawa).
  • Masamba. Zonse ndizotheka kupatula mbatata. Ganizirani pa zinthu zobiriwira.
  • Zipatso. Idyani kwambiri maapulo ndi zipatso za citrus. Makamaka kulimbikitsidwa ndi zipatso zamphesa, zotchuka chifukwa cha kuchepa kwawo.
  • Zakumwa: madzi akumwa oyera (osachepera 1,5 malita tsiku lililonse), tiyi ndi khofi wopanda shuga (kuchuluka kwake ndikupempha).
  • Pankhani yamafuta, ndibwino kukhala okhutira ndi omwe adamwa mwachilengedwe. Nthawi zina ndibwino kuwonjezera madontho pang'ono a mafuta kuti mutenge masamba kapena kuvala saladi, koma musapitirire. Mafuta tsopano akuyenera kudulidwa.

Pa chakudya chochepa kwambiri cha carb, zakudya zazikulu zitatu zimaperekedwa, mwachitsanzo chakudya chamasana. Yesetsani kudya kadzutsa mu ola loyamba mutadzuka kuti muyambe kugwiritsira ntchito thupi lanu, ndikukana kudya maola 3-3 pasanatuluke magetsi.

Makina otsika a carb amagwira ntchito motere. Kuchepetsa chakudya choyenera ndikupewa zosapatsa thanzi zomwe zimapezeka mu maswiti ndi zakudya zofananira kumathandiza kuti insulin isatuluke m'magazi. Izi, chifukwa cha kuwonongeka kwa mafuta, zimapangitsa kuti muchepetse kunenepa. Chifukwa chake zoterezi zimabweretsa nthawi yayifupi.

Tikumbukenso kuti kutuluka mu zakudya zochokera kudula chakudya ayenera pang`onopang`ono komanso mwapadera, poganizira ake enieni. Mu nthawi yoyamba pambuyo pazakudya, ngati simukufuna kuti kulemera kwake kubwerere, muyenera kusiya mapuloteni otsika mafuta monga maziko a zakudya zanu. Onjezani zipatso ndi ndiwo zamasamba pang'ono tsiku lililonse (komanso mtundu wopanda wowuma). Kenako onjezerani kuchuluka kwa chakudya chapang'onopang'ono (monga chimanga) pochotsa china chake kuchokera pakupanga mapuloteni. Mukatsimikiza kuti kulemera kukuyenda bwino ndikuyimirira, mutha kuyesanso kubweretsanso ma carbs osavuta muzakudya zanu, kulola sangweji yokoma kapena maswiti ena.

Koma musaiwale kudziyesa nokha osadalira zomwe adaletsedwa kale. Yesetsani kudya zakudya zopatsa mphamvu kwambiri m'mawa. Pangani menyu yanu mwanzeru momwe mungathere, kuphatikiza zakudya zonse zopatsa thanzi pang'ono.

Zachidziwikire, masewera nawonso ndiolandilidwa. Ndibwino ngati kuchita masewera olimbitsa thupi kungakhale chizolowezi chanu. Iyi ndiyo njira yokhayo yothetsera ndikusintha zotsatira zomwe zapezeka kwa nthawi yayitali.

Chitsanzo cha zakudya zamasamba otsika-masiku asanu ndi awiri

Mutha, kuyambira pamenepo, mugwiritse ntchito zakudya zina zololedwa, ndikusiya chakudya chofanana ndi mbale yofanana.

tsiku 1

Chakudya cham'mawa: 200 g wa kanyumba tchizi, komwe mutha kuwonjezera zipatso zina; tiyi kapena khofi.

Chakudya chamadzulo: pafupifupi 150 g wa nsomba zophika komanso masamba angapo ophika kapena ophika.

Chakudya chamadzulo: gawo la mpunga wamtchire wokhala ndi ndiwo zamasamba (mpaka 200 g).

tsiku 2

Chakudya cham'mawa: omelet ya mazira awiri a nkhuku, yophika poto wowuma kapena chowotchera kawiri, ndimagawo ochepa a nyama yopanda nyama kapena nyama yanyama; tiyi kapena khofi.

Nkhomaliro: ng'ombe yophika (mpaka 200 g); saladi watsopano wamasamba kapena masamba padera.

Chakudya chamadzulo: nyama yamafuta ochepa kapena msuzi wa bowa.

Ngati muli ndi njala, ndikuloledwa kumwa 200 ml ya kefir yamafuta ochepa musanagone.

tsiku 3

Chakudya cham'mawa: 100 g wa tchizi wopanda mafuta kapena kanyumba tchizi; chipatso; Khofi wa tiyi).

Chakudya: 200 g wa fillet wophika wa nkhuku kuphatikiza ndi masupuni ochepa a kabichi wouma.

Chakudya chamadzulo: kutumikirako msuzi wopanda masamba wowuma.

tsiku 4

Chakudya cham'mawa: oatmeal pamadzi; tiyi kapena khofi.

Nkhomaliro: nkhuku (200 g) yophika kapena yophika; masamba ochepa.

Chakudya chamadzulo: phala la buckwheat (gawo mpaka 200 g).

tsiku 5

Chakudya cham'mawa: 2 mazira owiritsa; magawo angapo a tchizi wolimba kapena 100 g wa tchizi; khofi kapena tiyi.

Chakudya chamadzulo: mpaka 200 g wa nyama yankhumba yopanda mafuta komanso saladi wa masamba.

Chakudya chamadzulo: Amaloleza masamba otenthedwa.

Asanagone, ndikololedwa kumwa 200 ml ya kefir yamafuta ochepa.

tsiku 6

Chakudya cham'mawa: 2 mazira a nkhuku yophika; kapu ya yogati wachilengedwe kapena chotupitsa china cha mkaka; Khofi wa tiyi).

Chakudya chamasana: mbale ya msuzi wopangidwa kuchokera kuzinthu zilizonse zololedwa kuphatikiza masamba pang'ono pa mbale.

Chakudya: 200 g wa nsomba yophika kapena yophika.

tsiku 7

Chakudya cham'mawa: buckwheat yophika mkaka wopanda mafuta ambiri; tiyi kapena khofi.

Chakudya chamadzulo: gawo la nsomba zophikidwa ndi masamba omwe mumawakonda.

Chakudya chamadzulo: gawo la masamba obiriwira.

Kwa usiku, tinene kuti kefir.

Zindikirani… Kwa nkhomaliro yamasana masiku onse, mutha kugwiritsa ntchito chipatso chololedwa. Ngati simuli ndi njala popanda izi, mutha kudumpha chotupitsa chotere. Mverani thupi lanu.

Zotsutsana ndi zakudya zochepa zama carb

Kaya muli ndi mzimu wankhondo wotani kuti muchepetse kunenepa, muyenera kuganizira zaumoyo wanu ndi zotsutsana zomwe zafotokozedwa pansipa.

  • Akatswiri pankhani yazakudya samalangiza achinyamata komanso makamaka ana kukhala pachakudya choterocho. Thupi lawo losatetezeka limangopanga, ndipo kusowa kwa chakudya m'zakudya kumatha kuyambitsa mavuto azaumoyo.
  • Komanso, contraindications monga mimba ndi nthawi yoyamwitsa.
  • Anthu omwe ali ndi matenda osachiritsika (mwachitsanzo, matenda a shuga, matenda a impso, chiwindi, dongosolo la mtima) sayenera kukhala akudya popanda kufunsa kwa akatswiri.
  • Ndizotheka kuti ndizovomerezeka kuti musinthe mawonekedwe anu pogwiritsa ntchito carb low, koma ndikusintha pazosankha zomwe ndi dokotala woyenera yekha amene angadziwe.

Ubwino Wakudya Yochepa ya Carb

Makina otsika a carb ali ndi zabwino zambiri, ndichifukwa chake ndiwotchuka kwambiri pakati pa anthu omwe akufuna mitundu yabwino.

  1. Amakondweretsanso iwo omwe amachita masewera. Ngakhale akatswiri othamanga nthawi zambiri amatembenukira ku njira zotsika kwambiri za carb kuti awathandize. Izi sizosadabwitsa. Kupatula apo, ngati mutsatira malamulo ake, ndi mafuta odedwa omwe amachoka, pomwe minofu imatsalira. Anthu amatha kuchita masewera olimbitsa thupi mokwanira ndikupangitsa matupi awo kukhala okongola komanso otchuka.
  2. Komanso, bonasi yosangalatsa ndikuti simuyenera kuwerengetsa zopatsa mphamvu. Ingodyani pang'ono ndipo kulemera kwake kumatha.
  3. Ngati zakudya zina zam'mbuyomu sizikukulolani kuti muchepetse thupi chifukwa cha njala, ndiye kuti mutha kupirira ma carb ochepa. Munthu ayenera kuyesa pang'ono. Kupatula apo, zomanga thupi zimakhutitsidwa bwino ndi thupi, ndipo magawo pazakudya sakhala ochepa, koma oyenera kukhutiritsa njala. Anthu ambiri amakumana popanda mavuto ngakhale popanda zokhwasula-khwasula zololedwa.
  4. Kusankhidwa kwa zinthu kumakhala kosiyanasiyana. Tsiku lililonse mutha kusintha menyu ndikudya zatsopano. Ndipo simuyenera kudya zakudya zosakoma. Kungoganiza pang'ono, ndipo mutha kuphika chinthu chokoma, chokhutiritsa, chathanzi komanso, chofunikira kwambiri, kuthandiza kuchepetsa thupi.
  5. Ngati simumenyetsa chakudya mukadya ndikutuluka bwino, zotsatira zake zitha kupulumutsidwa kwanthawi yayitali.

Zoyipa zazakudya zochepa

  1. Muzakudya mulibe shuga, yomwe imafunikira kuti thupi lizigwira ntchito moyenera. Kuperewera kwake kungakhudze luso lamalingaliro. Mwina mudzawona kuti zakhala zovuta kusonkhanitsa malingaliro, muyenera kusokoneza kukumbukira kwanu, nthawi zina liwiro limachepetsa. Izi zimamveka kwambiri makamaka ndi omwe ali ndi dzino lotsekemera, omwe adadyapo zinthu zambiri zomwe glucose amakhalamo. Mfundo yakuti palibe maswiti, ngakhale ngati uchi ndi zipatso zouma, zingakhudzenso maganizo a anthu omwe ali ndi dzino lotsekemera, zomwe zimayambitsa kulakalaka zakudya zomwe amakonda komanso chilakolako chosiya kudya popanda kumaliza zomwe adayamba.
  2. Kudya kwambiri zakudya zamapuloteni kumatha kupangitsa kupsinjika kwambiri pa impso, komanso pamtima. Izi zimachitika chifukwa chosakwanira kudya potaziyamu, yomwe imawonedwa ndi zakudya izi.
  3. Kuchuluka kwa cholesterol m'mwazi kumawonjezeranso, komwe kumakhudzanso thupi. Kuti muchepetse mwayi wovulaza, musapitilize kudya chakudya chotsika kwambiri kwa nthawi yayitali kuposa nthawi yomwe idanenedwa ndipo musachepetse zochulukirapo kuposa momwe mumafunira.
  4. Tiyenera kudziwa kuti matupi a ketone, omwe amapangidwa chifukwa cha kuchuluka kwa mapuloteni mu zakudya, amathandizira kutsuka mafuta m'thupi. Chifukwa chake, amatha kutenga zinthu zina zofunika zomwe ndizofunikira kuti ziwalo zonse ndi machitidwe azigwira bwino ntchito. Chifukwa cha izi, anthu amazindikira kufooka mwa iwo okha, amakumana ndi tulo komanso chizungulire. Poterepa, imani kuti muone dokotala. Zikuwoneka kuti simuyenera kuchepetsako pazakudya izi, ndizodzaza ndi zovuta zathanzi.
  5. Ngakhale chakudya chochepa kwambiri sichingatchedwe kuti ndi njala, sichimadzitamandira ndi mavitamini ofunikira, ma micronutrients. Chifukwa chake kuthandiza thupi ndi mavitamini ndi mchere sikungakhale kopepuka konse.

Kugwiritsanso ntchito zakudya zamagulu ochepa

Chakudya ichi, chomwe chimagwiritsidwa ntchito pafupipafupi, chimatha kuyambitsa kuledzera kwa thupi ndi mapuloteni. Chifukwa chake, akatswiri samalimbikitsa kuti azibwereza kangapo kamodzi pamwezi.

Siyani Mumakonda