Chakudya choyenera chochepetsera thupi: Kodi mungadye bwanji?

Funso loyamba lomwe limatsutsa dieters: momwe mungapangire zakudya zanu? Monga mukudziwira, kuti muchotse kulemera kwakukulu, osakwanira kuchita masewera olimbitsa thupi nthawi zonse, muyenera kuganiziranso zakudya zanu. Tikukupatsirani zakudya zoyenera kuti muchepetse kunenepa, zomwe zimakuthandizani kuti muziyenda pokonzekera zakudya zanu.

Malamulo 10 ofunikira okhudzana ndi zakudya zoyenera zochepetsera thupi

Musanayambe kufotokoza mwatsatanetsatane za zakudya zoyenera menyu kwa kuwonda, akukumbutseni mfundo zofunika kuwonda. Izi ndizofunikira kudziwa kuti aliyense akuonda!

1. Kuchepetsa thupi kuchokera ku kuchepa kwa calorie, osati zakudya pa seti. Tikamadya zochepa kuposa momwe thupi limafunikira mphamvu, limayamba kugwiritsa ntchito nkhokwe yosungiramo mafuta. Izi zidzayamba ndondomeko ya kuwonda. Zomwe, liti, komanso zomwe mumadya - zonsezi sizofunikira. Ngati mudya kuchepa kwa zopatsa mphamvu, ndiye kuti mumataya thupi.
2. Zakudya zonse, ngakhale mudazitcha bwanji, zimafuna kuti munthu adye pang'ono ndikupanga kuchepa kwa kalori. Zakudya zochepetsera thupi zimathekanso chifukwa choletsa zakudya zomwe mumadya zakudya zopanda thanzi komanso kuchotsa "zinyalala zazakudya." Nthawi zambiri, izi ndizokwanira kuti muchepetse kuchepa kwa calorie, ngakhale simuganizira kuchuluka kwa caloric mwachindunji (ngakhale ndi zakudya zoyenera, mutha kudya ndi zochulukirapo komanso zabwino).
3. Kotero ngati mukufuna kuchepetsa thupi, palibe chifukwa chodyera zakudya zoyenera: nkhuku, phala la buckwheat, mbale ya kolifulawa, kanyumba kakang'ono ka mafuta, ndi saladi ya masamba atsopano. Palibe mankhwala paokha kumathandiza kuti kunenepa, koma chonsecho owonjezera zopatsa mphamvu.
4. Ndi mafuta, ufa, ndi zotsekemera zotsekemera ndizosavuta kupanga zopatsa mphamvu zambiri, kotero chakudyachi chiyenera kukhala choletsedwa. Koma ngati mutha kuyika zakudya izi muzakudya zanu zama calorie, mutha kuzidya popanda vuto lililonse pakuchepetsa thupi.
5. Komabe, ndi bwino kumamatira ku menyu zakudya zoyenera: osati kuwonda mu malo oyamba, ndi thanzi lawo. Kumbukirani kuti zakudya zofulumira komanso maswiti zilibe thanzi ndipo zimavulaza thupi zikagwiritsidwa ntchito mochulukirapo.
6. Mwachindunji pakuchepetsa thupi, nthawi yachakudya sivuta, kotero simuyenera kusintha kwathunthu zakudya zanu ndi chizolowezi. Ingokumbukirani kuti kukonzekera menyu yoyenera yatsiku kumakuthandizani kuti muzidya moyenera, kuchepetsa kumva njala, kukhala ndi zizolowezi zabwino zazakudya, ndikuwongolera ntchito ya m'mimba.
7. Mapuloteni, mafuta, ndi chakudya sizimakhudza kwambiri kuchepetsa thupi. Kuchepetsa kofunika kwambiri ndiko kudya kwa caloric. Koma ziwerengerozi ndizofunikira kwambiri pakusungidwa kwa minofu (mapuloteni), mphamvu zokwanira (zakudya), magwiridwe antchito a mahomoni (mafuta).
8. Zogulitsa zimatha kuphatikizidwa pa mbale mwanjira iliyonse, sizimakhudzanso njira yochepetsera thupi. Ngati mukufuna kukhala ndi chakudya chosiyana kapena kuphatikiza zakudya m'njira yodziwika bwino - chonde.
9. Malangizo otsatirawa ndi amodzi mwazakudya zodziwika bwino tsiku lililonse. Mutha kupanga menyu kuti agwirizane ndi mawonekedwe anu, osati kungoyang'ana pa "malamulo azakudya." Ngati mumaganizira zopatsa mphamvu, mapuloteni, chakudya, ndi mafuta, muli ndi dzanja laulere: kuti muchepetse thupi, idyani mkati mwa PFC.
10. Kugawidwa kwa mapuloteni ndi chakudya cham'mawa tsiku lonse, chakudya cham'mawa choyenera ndi chakudya chamadzulo, zakudya zina musanayambe kapena mutatha masewera olimbitsa thupi ndi njerwa yowonjezera pakupanga thupi koma osati chinsinsi. Iwo ali ofunika kwambiri pa gawo lomaliza la mchenga wa thupi ndi kulibweretsa ku mawonekedwe abwino.

Powombetsa mkota. Nkhani ya kuwonda nthawi zonse imabwera pazakudya mosasamala kanthu za zakudya ndi menyu ya tsiku lililonse. Ichi ndichifukwa chake kuwerengera zopatsa mphamvu ndiyo njira yabwino kwambiri yochepetsera thupi chifukwa nthawi zonse mumakonzekera zakudya mwakufuna kwanu pansi pa malamulo ake a PFC.

Kudya koyenera ndi chida chowonjezera chochepetsera thupi, chomwe chingakuthandizeni kusintha zizolowezi zazakudya ndikudya zopatsa thanzi komanso thanzi.

Menyu ya zakudya zoyenera kuwonda

Ndikofunika kukumbukira pamene menyu akukonzekera zakudya zoyenera tsiku lililonse:

• Chakudya cham'mawa chiyenera kukhala ndi zakudya zambiri zopatsa mphamvu tsiku lonse.
• Zakudya zofulumira (maswiti, zokometsera, zipatso zouma) zimadyedwa m'mawa.
• Chakudya ndi zofunika kuchita makamaka mapuloteni.
• Chakudya chilichonse chiyenera kukhala ndi fiber (zamasamba zatsopano, chinangwa, mbewu zonse, zipatso).
• Iwalani lamulo lakuti "musadye pambuyo pa 18.00," koma ndi bwino kudya pasanathe maola 2-3 musanagone.
• Gawani zopatsa mphamvu za tsiku molingana ndi izi: 25-30% pa Chakudya cham'mawa, 30-35% chamasana, 20-25% chakudya chamadzulo, 15-20% kudya.
• Maola 1-2 musanayambe masewera olimbitsa thupi, ndibwino kudya ma carbs mkati mwa mphindi 30 mutatha kulimbitsa thupi - ma carbs + mapuloteni.

Bweretsaninso kuti kuwonda ndiye chinthu chofunikira kwambiri ndikusunga kuchepa kwa calorie tsiku lonse. Koma pakuwona kwa zakudya, thanzi, mphamvu, ntchito yachibadwa ya thupi, ndi kuchepetsa chiopsezo cha kuwonongeka, ndi bwino kutsatira malamulo omwe ali pamwambawa.

Menyu yachitsanzo cha zakudya zoyenera patsiku:

• Chakumwa: Zakudya zovuta
• Chakudya cham'mawa Chachiwiri: Zakudya zabwino
• nkhomaliro: Mapuloteni + Carbs + Mafuta. Onetsetsani kuti fiber.
• Chakudya chamasana: Zakudya zam'madzi, mafuta amatha kukhala pang'ono
• chakudya: Mapuloteni + CHIKWANGWANI makamaka

Timapereka zosankha zingapo zama menyu kuti muchepetse thupi. Izi ndi zitsanzo chabe za njira zodziwika bwino komanso zopambana za Chakudya cham'mawa, nkhomaliro, ndi chakudya chamadzulo zomwe nthawi zambiri zimapezeka pakuchepetsa thupi. Mutha kukhala ndi menyu yanu yazakudya zoyenera tsiku lililonse kutengera zosowa zanu.

Chakudya cham'mawa:

• Phala ndi zipatso / zouma zipatso / mtedza / uchi ndi mkaka (zofala kwambiri - oatmeal)
• Mazira ophwanyidwa ndi mkate wathunthu
• Masangweji okhala ndi mkate wopanda tirigu kapena crackers
• Osama bin (sakanizani mazira ndi oatmeal ndi mwachangu mu skillet)
• Smoothie ya kanyumba tchizi, mkaka ndi nthochi (ndikofunikira kuwonjezera zakudya zovuta - bran kapena oatmeal)
• Mbewu zonse zambewu ndi mkaka

Chakudya:

• Cereal/pasita/mbatata + nyama/nsomba
• Zakudya zamasamba + nyama/nsomba
• Saladi + nyama/nsomba
• Masamba/mbale + nyemba
• Msuzi

Chakudya chamasana ndi chakudya "chotsika mtengo" kwambiri; mukhoza kusankha pafupifupi osakaniza aliyense zosakaniza kukoma kwanu.

Chakudya:

• Masamba + nyama yowonda/nsomba
• Masamba + tchizi + mazira
• Tchizi
• Yogurt ndi zipatso

Akamwe zoziziritsa kukhosi:

• PP-kuphika
• mtedza
• zipatso
• Zipatso zouma
• Cottage tchizi kapena yogurt
• Mkate wa tirigu wonse / crackers

Kuchokera ku Chakudya cham'mawa, nkhomaliro, ndi chakudya chamadzulo, pangani zakudya zanu tsiku lililonse.

Ma calories amawerengera pawokha kutengera magawo awo komanso zakudya zinazake. Mwa njira, zida zamakono zimapangitsa kuti zikhale zosavuta: Mapulogalamu apamwamba apamwamba aulere owerengera zopatsa mphamvu.

Penyani momwe zakudya mu kanema.