Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 7 m'masiku 14.
Ma calorie apakati tsiku ndi tsiku ndi 1050 Kcal.
Institute of Nutrition ya Russian Academy of Medical Science (RAMS) yakhalapo pafupifupi zaka 90. Munthawi imeneyi, ogwira nawo ntchito athandiza kukhazikitsa zakudya zopatsa thanzi komanso kuchepetsa kunenepa kwa anthu ambiri.
Njira yochepetsera thupi yomwe asayansi a sukuluyi imagwiritsa ntchito bwino m'malo oyimilira moyang'aniridwa ndi akatswiri odziwa zambiri komanso anthu pawokha kunyumba. Zakudya za Nutrition Institute zimayesetsa kuwonda pang'ono ndi pang'ono. Ndizokhazikika mwasayansi, zomwe zikutanthauza kuti zilibe vuto lililonse paumoyo momwe zingathere.
Zofunikira pazakudya ku Institute of Nutrition ya Russian Academy of Medical Science
Malamulo azakudya a Institute of Nutrition safuna kuti pakhale malire azakudya. Kwa iwo omwe akufuna kuchepa thupi, omwe akupanga njirayi amalangizidwa kuti achepetse pang'onopang'ono chiwerengerochi mpaka 1300-1800 calories patsiku. Ngati kulemera koyambirira kukukulira, ndipo mukumvetsetsa kuti kale mudadya mafuta owonjezera, ndiye kuti muyenera kuchepetsa kuyatsa kwa kalori ngakhale bwino. Izi zichepetsa kuchepa kwamavuto ndi thupi komanso kuthekera kwakusokonezedwa ndi zakudya.
Institute of Nutrition imalimbikitsa kukhazikitsidwa kwa zakudya zopanda mafuta, zakudya zopatsa thanzi, mfundo zazikulu zomwe zingathe kutsatiridwa kwa nthawi yaitali (ngakhale moyo wonse). Poyambirira pakukonzekera menyu ndi zakudya zokhala ndi ulusi wathanzi, ndiwo zamasamba ndi zipatso. Iwo ndi abwino kwa ntchito ya m'mimba thirakiti, ali otsika mu zopatsa mphamvu ndipo ali bwino kukhutiritsa njala. Malo achiwiri adatengedwa ndi mankhwala omwe ali ndi mapuloteni ambiri ochokera ku nyama - nsomba zowonda, nyama yowonda, nsomba zosiyanasiyana. Ndipo m'malo mwachitatu ndi zakudya zomwe zili ndi index yotsika ya glycemic - chimanga.
Zakudya za Institute of Nutrition sizitanthauza mndandanda wamagulu. Poganizira zomwe tafotokozazi, mutha kuzipanga nokha, poganizira zokonda zanu, kuthekera kwanu pachuma komanso moyo wanu.
Mwatsatanetsatane, mndandanda wazakudya ndi zakudya zomwe mumakonda kudya ndi monga:
- masamba aliwonse atsopano, ophika, ophika kapena ophika, komanso mu saladi zopanda kanthu (koma wolemba njirayo akulangizidwa kuti aziyang'ana kabichi yoyera ndi kolifulawa, komanso masamba ena omwe ali ndi wowuma wochepa. );
- mafuta otsika kapena mafuta ochepa a kefir, kanyumba tchizi, chifuwa cha nkhuku, nkhuku yopanda khungu, ng'ombe yopanda mafuta, mazira a nkhuku, nsomba, nkhono zam'madzi, squid, shrimp;
- zipatso zosasakaniza, maapulo (makamaka zobiriwira), mavwende ndi mphukira.
Ndikofunika kudya pang'ono. Zakudya zabwino ndimagawo asanu patsiku. Kulemera kwa chakudya chilichonse sikuyenera kupitirira 200-250 g. Mwinamwake, kumayambiriro kwa zakudya mukatha kudya, mudzamva njala pang'ono. Koma, monga akunenera kuti kuchepa thupi kunena, muyenera kupirira pang'ono, ndipo chidwi chofuna "kufa ndi nyongolotsi" chidzazirala, ndipo posachedwa dongosolo lakudya lidzakhala labwino kwa inu. Zakudya zamchere zimaloledwa, koma ndiyofunika kudya mchere pang'ono (osapitilira 5 g patsiku). Ndikofunikanso kutsatira kayendedwe ka madzi ndikudya madzi okwanira 1,5-2 malita tsiku lililonse.
Kuti mufulumizitse njira yochepetsera thupi, yesetsani kukhala achangu momwe mungathere. Yendani kwambiri, pitani kokachita masewera olimbitsa thupi, kapena muzichita masewera olimbitsa thupi kunyumba. Izi sizikulolani kuti muchotse mwachangu mapaundi okhumudwitsa, komanso kuti thupi lanu likhale lokongola komanso lokwanira.
Tikulimbikitsidwa kutsatira zakudya za Institute of Nutrition mwatsatanetsatane kuyambira masiku 14 mpaka 21. Ndikulemera kwambiri kowoneka bwino panthawiyi, mapaundi owonjezera 7-10 (komanso ena) akhoza "kuthawa" kwa inu. Pambuyo pake, muyenera kuwonjezera pang'ono kalori wazakudya ndikuwunika kulemera kwanu. Ngati mukukhutira nazo, onjezerani zopatsa mphamvuzo kufikira katsitsi kakhazikika pamlingo womwe mukufuna. Ndipo ngati mukufuna kuchepetsa thupi, chotsani ma calories. Kulemera kumachepa bwino, koma koposa zonse, kuchepa thupi kumayenda bwino ndipo sikungavulaze thanzi.
Mukafika pamtundu woyenera, mutha kudya, mwazonse zomwe mukufuna. Koma ndibwino kuti muchepetse kupezeka kwa zakudya zosiyanasiyana, mikate yoyera, pasitala wopangidwa ndi ufa wofewa, soda, nyama zosuta, mafuta anyama, margarine ndi mafuta ena ophikira. Kupatula apo, mwachiwonekere sangabweretse phindu kwa mawonekedwe ndi thupi.
tsiku 1
Chakudya cham'mawa: 100 g wa nkhuku yophika; 2 tbsp. l. nandolo wobiriwira; chikho cha tiyi wakuda.
Chakudya cham'mawa chachiwiri: 50 g kanyumba wopanda mafuta; apulo wobiriwira wophikidwa ndi sinamoni.
Chakudya chamasana: mbale ya msuzi yophika msuzi wa masamba; saladi wosakaniza wowuma; chidutswa cha nsomba, chophika kapena chophika; kapu ya zipatso compote.
Chakudya chamasana: kapu ya msuzi wa rosehip.
Chakudya chamadzulo: kanyumba kanyumba kochepa mafuta (180-200 g) ndi kapu ya tiyi.
tsiku 2
Chakudya cham'mawa: nthunzi yotulutsa mazira awiri a nkhuku; 2-2 St. l. saladi wa kabichi woyera, kaloti ndi amadyera osiyanasiyana; tiyi kapena khofi (mutha kuwonjezera mkaka wopanda zakumwa).
Chakudya cham'mawa chachiwiri: 100 g wa mafuta ochepa komanso kapu yamadzi azipatso.
Nkhomaliro: gawo la msuzi wa puree wa masamba; nsomba zodyedwa limodzi ndi ndiwo zamasamba zopanda kukhathamira; kapu ya madzi a mabulosi.
Chakudya chamasana: kapu ya mkaka wopanda mafuta ambiri ndi ma PC 2-3. bisiketi kapena mabisiketi ena otsika kwambiri.
Chakudya chamadzulo: pasitala ndi bowa; chikho cha tiyi wobiriwira.
tsiku 3
Chakudya cham'mawa: 100 g wa nyama iliyonse yowonda, yophika kapena yokazinga poto wouma; chidutswa cha mkate wa chinangwa ndi masamba a letesi; Tiyi wakuda.
Chakudya cham'mawa chachiwiri: saladi wa zipatso.
Chakudya chamasana: mbale ya msuzi wa kabichi yophika msuzi wowonda nyama; mpaka 100 g ya nyama yophika; nkhaka ndi kabichi saladi; kapu ya compote.
Chakudya chamasana: kapu ya tiyi wakuda ndi marshmallow.
Kudya: 2 toast yonse ya tirigu ndi tchizi wopanda mafuta; tiyi.
tsiku 4
Chakudya cham'mawa: Mousli wopanda phala kapena oatmeal wophika m'madzi; mkate wa mkate wa mkate wa rye ndi chidutswa cha tchizi chotsika kwambiri kapena kanyumba kakang'ono kanyumba; tomato; chikho cha tiyi.
Chakudya cham'mawa chachiwiri: apulo (amatha kuphika); mkate ndi tchizi; kapu ya tiyi kapena khofi.
Chakudya chamasana: msuzi wa nsomba ndi 2-3 tbsp. l. mphodza wa masamba.
Chakudya chamasana: peyala ndi kapu yamadzi aliwonse azipatso.
Chakudya chamadzulo: 100 g wa m'mawere a nkhuku, owiritsa kapena ophika; mkate wonse wambewu; masamba a letesi; tiyi, ndizotheka ndikuwonjezera mkaka.
Zakudya Zakudya Institute Institute Contraindications
- Momwemonso, njirayi itha kugwiritsidwa ntchito ndi pafupifupi aliyense. Gulu lokhalo la anthu omwe sayenera kulumikizana ndi zakudya zolimba ndi amayi apakati ndi amayi oyamwitsa.
- Komanso, sikofunikira kutsatira zakudya (osakambirana ndi katswiri) ngati mukudwala matenda amtima, impso, mitsempha yamagazi, chiwindi kapena ziwalo zina zofunika, ngati matenda a oncological.
Mapindu A Zakudya
- Zakudya zopatsa thanzi zimakhala ndi zabwino zambiri. Mosiyana ndi njira zina zambiri zowonda, zimakupatsani mwayi wosiya zakudya zambiri zomwe mumakonda pazakudya ndikukhala omasuka mukamadya. Palibe chifukwa chotsatira mwatsatanetsatane mndandanda wina, kuwopa kupatuka.
- Zakudya za Institute of Nutrition zimakupatsani mwayi womanganso bwino kagayidwe kabwino ka thupi, potero zimayambitsa makina achilengedwe owotchera mafuta owonjezera.
- Mutha kuonda osamva njala, osanyengerera thupi kuti likhale ndi zinthu zofunikira komanso osakhudzidwa ndi zosowa zake.
- Ndibwinonso kuti chakudyachi chimatiphunzitsa kudya moyenera, zomwe zimapangitsa mwayi wopulumutsa munthu pambuyo pochepetsa thupi.
- Monga lamulo, kudya molingana ndi zomwe bungwe limapatsa sikulola kokha kusintha chiwerengerocho, komanso kukulitsa thanzi, komanso kupangitsa matenda opatsirana, ngati alipo, osawonekera kwenikweni.
- Zakudya zoterezi zimathandiza kukhala ndi thanzi labwino komanso kukhala ndi moyo wabwino.
Zoyipa za Nutrition Institute Zakudya
- Anthu ambiri ochepetsa thupi amatcha kusowa kwakukulu kwakadyedwe kofunikira kuti muchepetse kudya kwa kalori, chifukwa kuwerengera koteroko kumawoneka kolemetsa.
- Sikuti aliyense angangodya pang'ono pang'ono chifukwa cha dongosolo la moyo.
- Zakudyazo sizingakhale zoyenera kwa iwo omwe akufuna kuchepetsa thupi mwachangu, chifukwa kuchuluka kwakuchepetsa thupi ndikochepa. Koma ndi bwino kukumbukira kuti kuwonda msanga sikuvomerezeka ndi madokotala. Apa chisankho ndi chanu.
Kubwezeretsanso zakudya
Ngati simunafike pachizindikiro chofunira zolemera, mutha kubwerera kuzakudya za Nutrition Institute patatha mwezi umodzi zitatha.