Zamkatimu
- Kupereka zakudya zamankhwala kuti muchepetse thupi
- Zisonyezo:
- Makhalidwe azakudya zakuwonda
- The mankhwala zikuchokera mankhwala slimming zakudya
- Mphamvu yamankhwala azakudya kuti muchepetse kunenepa
- Zipangizo zamakono zopangira zakudya
- Zakudya zamankhwala zimachepetsa zakudya
- Zakudya Zochepetsa Kunenepa Zamankhwala Zimalimbikitsa ndi Kuchepetsa Zakudya ndi Zakudya
onenepa
amaikidwa pamenepo,
kumene amawonekera kwambiri
Chipatala chilichonse chopatsa thanzi, monga chipatala china chilichonse chomwe chimapereka chithandizo chamankhwala (kuphatikiza zipatala zapadera zothandiza kuti muchepetse kunenepa), chimafotokoza kuti zakudya zopatsa thanzi ndi chimodzi mwazinthu zothandiza kuchiritsa.
Zakudya zamankhwala zolemetsa Mosiyana ndi zakudya zina zopanda chithandizo chamankhwala (komanso kuyankha funso la momwe mungachepetsere kulemera msanga, zakudya zimayankha ndi njira zosiyanasiyana) ndikuwunikiranso magawo awa kuti akwaniritse zotsatira zake zabwino:
- kusankha zakudya pazakudya
- ukadaulo wazogulitsa mankhwala
- nthawi ya chakudya
- kuchuluka kwa chakudya
Nthawi zambiri, mabungwe onse azachipatala (kuphatikiza zipatala zopatsa thanzi) amagwiritsa ntchito njira yazakudya yomwe ili ndi ziwerengero zomwe zimavomerezedwa kuchipatala. Malinga ndi manambalawa zakudya zamankhwala zochepetsera thupi ili pamalo a 8 ndipo amatchedwa Zakudya nambala 8 (Gulu nambala 8).
Kupereka zakudya zamankhwala kuti muchepetse thupi
Mfundo zazikulu ziwiri zikuwonekera apa:
- Kuthetsa kudzikundikira kwa mafuta owonjezera a adipose mthupi ndi mulingo wina uliwonse wonenepa kwambiri.
- Kupewa kuyika kwambiri kwa minofu ya adipose pamaso pa matenda ophatikizana (kuphatikiza zakudya zina).
Zisonyezo:
Kulemera kwambiri kapena kunenepa kwambiri kwa digiri yoyamba, yachiwiri, yachitatu ngati matenda obwera kapena pamaso pa matenda ena omwe safuna kugwiritsa ntchito zakudya zapadera pakalibe zovuta zilizonse pakugwira ntchito kwa mundawo.
Makhalidwe azakudya zakuwonda
Mphamvu yamphamvu ya chakudyacho imachepa makamaka chifukwa cha chakudya chosavuta kugaya ndipo, pang'ono pang'ono, mafuta azomera zamasamba ndi nyama. Mapuloteni amakhutira makamaka chifukwa cha nyama. Kuchepetsa kuchepa kwa mchere komanso madzi osadya omwe amalowa mthupi.
Zakudya zamankhwala zolemetsa Zimaphatikizapo kuchotsedwa kwathunthu pazakudya zopatsa chidwi, zakometsera zokometsera komanso zotsekemera (zilibe phindu lililonse, koma ndizothandiza kwambiri pakulowetsa timadziti, ndipo chifukwa chake, zimalimbikitsa kuyamwa kwabwino kwa chakudya - izi Zili bwino pamoyo wamba, koma osati pakadali pano kuonda - zofunikira zofananira komanso zakudya zina zabwino - mwachitsanzo, zakudya zaku Japan).
The mankhwala zikuchokera mankhwala slimming zakudya
Zoletsa pakupanga mankhwala:
- Osachepera 60% ya mapuloteni omwe amalowa mthupi ayenera kukhala mapuloteni azinyama
- Mafuta osachepera 25% ayenera kukhala mafuta a masamba
- Zakudya zamchere zamasiku onse siziyenera kupitirira magalamu 8 (pomwe magalamu 5 amapatsidwa kwa munthu amene amadya, ndipo 3 yotsalayo imapezeka muzakudya zomwe zidadyedwa)
- Madzi aulere ochuluka omwe sanamangidwe ndi 1,2 malita.
Mphamvu yamankhwala azakudya kuti muchepetse kunenepa
| zakudya | Mapuloteni, Bambo. | Mafuta, Bambo. | Zakudya zomanga thupi Bambo. | Zakudya za calorie, Kcal / tsiku |
| Chidule zakudya nambala 8 | 105 ± 5 | 85 ± 5 | 135 ± 15 | 1725 ± 125 |
| Zakudya nambala 8 kuchepa pang'ono kalori tsiku lililonse | 75 ± 5 | 65 ± 5 | 75 ± 5 | 1190 ± 45 |
| Zakudya nambala 8b Zochepa kalori tsiku lililonse | 45 ± 5 | 35 ± 5 | 60 ± 10 | 735 ± 50 |
Zipangizo zamakono zopangira zakudya
Kukonzekera kophikira kumaphatikizapo kukonza mbale zophika kapena zokazinga, komanso zinthu zophikidwa (zoseta, zokazinga ndi zokazinga zophikira ndizochepa kapena zimachotsedwa kwathunthu). Kuphika sikuphatikiza kugwiritsa ntchito mchere kapena zokometsera (zakudya za buckwheat zili ndi zofunikira zofanana). Kugwiritsa ntchito shuga kumachotsedwanso, pogwiritsa ntchito zotsekemera (aspartame, sorbitol, xylitol, stevioside) ngati kuli kofunikira.
Zakudya zamankhwala zimachepetsa zakudya
Zakudya zamankhwala nambala 8 pamitundu itatu yonse (zakudya zoyambirira, chakudya chocheperachepera ma calorie tsiku lililonse, chakudya chomwe chimachepetsa kwambiri ma calorie a tsiku ndi tsiku) chimadya chakudya chochepa kwambiri mpaka chakudya cha 6 patsiku (makamaka maola awiri onse, kupatula nthawi yausiku) .
Zakudya Zochepetsa Kunenepa Zamankhwala Zimalimbikitsa ndi Kuchepetsa Zakudya ndi Zakudya
| Featured Zamgululi | Zoletsedwa |
| Zophika mkate (mpaka 100-150 g patsiku) | |
| Tirigu ndi mkate wa rye wopangidwa kuchokera ku ufa wamphumphu, buledi wokhala ndi zowonjezera zowonjezera ndibwino. | Mkate watirigu wopangidwa kuchokera ku ufa wa premium kapena giredi 1, makeke, komanso zopangidwa kuchokera ku puff kapena makeke. |
| Zakudya za nyama ndi nkhuku | |
| Nyama zonenepa kwambiri (nyama ya ng'ombe, kalulu nyama, nkhuku) yophika, yophika kapena yophika-masoseji, aspic (odzola) - chakudya chofulumira cha chilimwe chimalimbikitsanso. | Mitundu yonse ya nyama zosuta, nyama zamzitini (mphotho) ndi chakudya zamzitini, theka-anamaliza mankhwala ndi chimanga, nyama mafuta, nkhuku (bakha, nyama, soseji, yophika, theka-kusuta ndi soseji kusuta). |
| Nsomba ndi nsomba (mpaka 150-200 g patsiku) | |
| Mitundu yocheperako yamafuta am'nyanja ndi nsomba zam'mitsinje (pollock, river perch, haddock, pike perch, cod, pike) zophikidwa, zophika, zothiridwa kapena zopangidwa ngati aspic, nsomba (monga nkhanu, mussels, nkhono, ndi zina). | Mitundu yambiri yamafuta amtsinje ndi nsomba zam'madzi (sturgeon, saury, hering'i, mackerel, ndi zina zambiri) zamtundu uliwonse (kuphatikiza mchere ndi kusuta), caviar, nsomba zamzitini ndizoletsedwa. |
| mazira | |
| Zakudya zophika nkhuku kapena ma omelets ndizovomerezeka - monganso chakudya cha Protasov. | Nkhuku yokazinga (mazira okazinga) ndi zinziri zilizonse zilizonse. |
| Mkaka ndi mkaka | |
| Mkaka, yogurt, kefir, kanyumba tchizi ndi tchizi, wopanda mafuta kapena osachepera mafuta ndi mchere, kirimu wowawasa moperewera monga kuwonjezera pazakudya zazikulu. | Zakudya zamkaka zothira zamitundu ina (mkaka wophika, mkaka wowotcha, mpira wa chipale chofewa, zonona, yogurt, ndi zina), komanso mkaka wamafuta akumanzere kapena zowonjezera zamchere zamchere, ndizosavomerezeka. |
| Mafuta ndi Mafuta | |
| Masamba ndi batala amaloledwa pang'ono. | Kuphika mafuta, mafuta osakanizika, mafuta anyama, nyama yamphongo, mafuta a ng'ombe ndipo, makamaka, mafuta amtundu uliwonse ndiosaloledwa. |
| Pasitala ndi chimanga | |
| Peyala ya barele ndi buckwheat ndizochepa ngati chimanga. | Mbewu zina zilizonse (nyemba, semolina, mpunga ndi oatmeal) ndi pasitala iliyonse ndizoletsedwa. |
| Masamba, zipatso ndi zipatso | |
| Zamasamba ndizovomerezeka zophikidwa, zophika, zosaphika, zokutidwa (mbatata zochepa). Zipatso ndi zipatso ndi zabwino zotsekemera komanso zowawa ngati jelly, mousse, compotes ndi zotsekemera. | Masamba amchere ndi kuzifutsa, komanso zotetezera zilizonse sizichotsedwa. Mitundu yokoma ya zipatso ndi zipatso (masiku, mphesa, mavwende, zoumba, etc.). |
| Desserts | |
| Zosintha za shuga (aspartame, sorbitol, stevioside, xylitol, ndi zina) ndizovomerezeka monga zonunkhira zowonjezera zowonjezera. | Mitundu yonse ya zonunkhira, uchi, maswiti, shuga, kupanikizana, ayisikilimu, ndi zina zambiri sizilandiridwa. (zakudya zamandimu sizilola zomwezo). |
| Msuzi ndi zokhwasula-khwasula ozizira | |
| Msuzi wa kabichi, okroshka, borscht, msuzi wa masamba ndi kuwonjezera tirigu, msuzi wa beetroot, msuzi wokhala ndi nsomba zofooka kapena msuzi wanyama wokhala ndi nyama (mpaka 300 magalamu patsiku) ndizovomerezeka (tsiku lililonse). | Mbatata, mkaka, nyemba zam'mimba ndi msuzi wina wokhala ndi kuphatikiza tirigu wosavomerezeka kapena pasitala sizovomerezeka. |
| Zokometsera ndi msuzi | |
| Msuzi wopangidwa ndi tomato, bowa, viniga ndi msuzi wina omwe mulibe zotulutsa ndizovomerezeka. | Msuzi onse wamafuta kapena otentha, mayonesi, zokometsera zamafuta kapena zotentha, zonunkhiritsa kapena zonunkhira zilizonse sizovomerezeka. |
| zakumwa | |
| Khofi wokhala ndi mkaka ndi wakuda, tiyi ndi zipatso zilizonse zopanda shuga, mabulosi kapena timadziti ta masamba. | Msuzi aliyense wokoma, koko, mandimu, kvass, ndi zina zambiri sizilandiridwa. Mowa ndi woletsedwa m'njira zonse. |
Tiyenera kukumbukira kuti titafika pa kulemera kwa thupi, njira zambiri zopezera zakudya siziyenera kusintha kwambiri - choyambirira, izi zimakhudzanso zakudya zomwe sizikupezeka pazosankha. Poterepa, mutha kugwiritsa ntchito ukadaulo wina wophikira (kuyendetsa, kuphika, kuphika, ndi zina zambiri).
Choyamba, ubwino wazakudya zochotsera kulemera kwake ndikuti zimayesedwa kuchipatala ndikugwiritsidwa ntchito m'malo onse azachipatala - mphamvu yake imatsimikiziridwa ndi sayansi - popanda kukayika, izi zitha kudziwa bwino kusankha zakudya - mwachitsanzo, Sybarit ya wolemba si chakudya chamankhwala.
Zakudya zamankhwala zolemetsa monga kuphatikiza kwachiwiri, imakhala ndi kagayidwe kabwino ka kagayidwe - pokhapokha kulemerako kukakhazikika pamlingo wofunikira.
Ubwino wachitatu wamankhwala ochepetsa thupi ndikuti palibe mndandanda wazakudya - muli ndi ufulu wosintha mavutowa mothandizidwa ndi kuzindikira kwanu (m'makliniki ambiri azakudya ndizovuta).
Ndipo chachinayi, zakudya zamankhwala zochepetsera thupi zowoneka bwino kwambiri pokhudzana ndi kupezeka kwa mchere wambiri ndi mavitamini - mosiyana - zakudya za mavwende.
Zakudya za kunenepa kwambiri pazamankhwala zimawonetsa zotsatira zochepa pakuchepetsa thupi (poyerekeza ndi zakudya zachokoleti mwachangu) - kuwonda kumakhala pafupifupi 0,3 kilogalamu patsiku (pafupifupi).
Kuipa kwachiwiri kwa zakudya zamankhwala zochepetsera kunenepa kwambiri kumayendera limodzi ndi ulemu wake - kusapezeka kwa zakudya zolimba (monga, monga chakudya cha ku France), chomwe chidzafunika, poyesa kutsatira malangizo onse azakudya kunyumba, samalani mawerengedwe a menyu kwa magawo ambiri.