Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 7 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 880 Kcal.
Amayi ambiri amatcha oatmeal zakudya zomwe amakonda. Kupatula apo, ndi amene amathandizira kutaya mapaundi owonjezera mwachangu kwambiri. Zakudya izi ndizosavuta komanso zosavuta. Kuphatikiza apo, izi, posunga moyenera, sizimangothandiza kuchepetsa thupi, komanso kukulitsa thanzi komanso kukonza thupi.
Kwa masiku asanu ndi awiri a moyo pachakudya ichi, mutha kuchotsa mapaundi 5 mpaka 10 osafunikira. Koma, ndithudi, muyenera kumvetsetsa: ngati kulemera kwanu kopitilira muyeso sikuli bwino, ndiye kuti sikukuuluka mwachangu kwambiri. Chilichonse ndichokha.
Zakudya za oatmeal
Izi ndizopatsa mono, ndiye kuti, chinthu chimodzi chokha ndi chomwe chimaloledwa kugwiritsidwa ntchito. Pankhaniyi, oatmeal. Lamulo lofunikira pazakudya ndiloti sikuletsedwa kudya chamadzulo mochedwa. Chakudya chamadzulo chiyenera kuchitika osachepera maola 4 asanagone. Masana, muyenera kumwa madzi oyera nthawi zonse (osati soda); mulingo wapakati ndi 2 malita. Koma sungamwe phalalo palokha ndi madzi.
Ma oat flakes oletsedwa okhala ndi zowonjezera, muesli, chimanga cham'mawa ndi zina zofananira. Zoyera zokhazokha, zachilengedwe ndizololedwa. Mukamadya oatmeal, musawonjezere mchere kapena shuga kwa iwo. Kwa zakumwa, tiyi wa zitsamba ndiye chisankho chabwino kwambiri.
Kuchepetsa thupi pa zakudya izi kunali kotheka momwe zingathere, ndibwino kuyamba ndi kuyeretsa. Ndipo mpunga ungakuthandizeni pankhaniyi. Chifukwa chake, sabata lisanachitike oatmeal, ngati kuli kotheka, ndikofunikira kulankhula naye (makamaka, kumwa zakumwa za mpunga). Amakonzedwa mophweka: 4 tbsp. l. mpunga muyenera kuthira madzi okwanira 1 litre, ndikuwasiya kuti azikwera usiku wonse. M'mawa, kuphikani pamalo ochepera a chitofu anu mpaka mutadzola msuzi. Tsopano kuziziritsa mbale iyi ndikumwa mopanda kanthu. Pambuyo pake, ndibwino kuti musadye kwa maola 4-5. Ndiye mutha kukhala ndi chotupitsa. Inde, ndikofunikira kuti chakudyacho ndicholondola komanso chopatsa thanzi. Koma ndikofunikira kuti tisadye chakudya mochedwa kuposa maola 4 usiku usanapumule (monga momwe zimakhalira ndi oatmeal diet).
Ponena za gawo lotsatira lochepetsa thupi, sabata ino tidzagwiritsa ntchito oatmeal weniweni. Ndibwino kugwiritsa ntchito chakudya chochepa. Izi zithandiza kuchepetsa mwayi wothana ndi njala. Ndikofunika kuti mudye 200 g ya chakudya maola angapo, mwachitsanzo, pa 7, 00-10, 00-13, 00-16 ndi 00-19.
kuphika maphikidwe porridges ndi osavuta. Pali awiri a iwo.
Choyamba: Thirani madzi otentha pamwamba pa phala usiku, m'mawa ndi wokonzeka kugwiritsidwa ntchito.
Chachiwiri: Wiritsani oatmeal mpaka wandiweyani (mpaka mphindi 15 - kutengera wopanga), madzi otentha.
Oatmeal zakudya contraindications
Ndizosatheka kuonda chifukwa cha iwo omwe sakondera mtundu uliwonse wa chimanga.
Komanso, akatswiri sanavomereze zakudyazi kwa iwo omwe ali ndi vuto la mundawo m'mimba kapena ali ndi matenda amtima. Kupanda kutero, matendawa amatha kukulira nthawi zina.
Ubwino wa chakudya cha oatmeal
1. Ubwino wake, woyamba, ndikuti ma oat ali mwa iwo okha, chinthu chofunikira, momwe zinthu zambiri zofunika mthupi zimasungidwa. Makamaka, oatmeal imakhala ndi thanzi labwino ngati chitsulo, chromium, magnesium, zinc, nickel. Komanso pakati pa mavitamini ambiri omwe amapezeka mu chimanga, vitamini H. amanyadira malo. Lili ndi ma pantothenic ambiri ndi niacin acid.
2. Oatmeal imakhalanso ndi fiber ndi amino acid, ndipo izi zimapangitsa kuti m'mimba mugwire ntchito moyenera.
3. Mukamadya, mumathandiza thupi lanu kuchotsa zothimbirira ndi zodetsa zosiyanasiyana, mawonekedwe ake amakhala athanzi komanso owoneka bwino.
4. Zowopsa zathanzi zomwe zimabwera chifukwa chochepa thupi pa zakudya zoterezi zimachepetsedwa.
5. Kulemera kumamasulidwa bwino komanso moyenera.
6. Khungu silimataya kulimba kwake, koma limakhala ndi mawonekedwe abwinobwino.
7. Oatmeal imathandizanso kuonjezera chitetezo.
8. Kumva njala ndi chakudya cha oatmeal sikungakupangitseni kumva bwino, yomwe ndi bonasi yabwino.
9. Mwa zina, ndikofunikira kudziwa izi: ngati mutadya mafuta ochepa mumadya bwino, mapaundi owonjezerawa akupitilirabe pang'onopang'ono koma amakusiyani.
10. Popeza m`mimba thirakiti bwino, ndipo thupi anachotsa poizoni. Ndipo kenako amawonjezera kulemera ndipo, motero, amawalepheretsa kusanzikana naye mopanda ululu. M'pofunika kusiya zakudya moyenera, ndithudi, pang'onopang'ono. Lolani oatmeal kukhala mutu wazakudya zanu koyambirira kwa moyo wanu. Onjezerani zipatso, ndiwo zamasamba nthawi imodzi, ndiye mapuloteni otsika kwambiri (mazira, nyama yopanda khungu), mkaka wopanda mafuta ochepa komanso mkaka. Pankhaniyi, motsimikiza mukhoza kusiya ndi kilogalamu zodedwa kwa nthawi yaitali, ndipo mwina, ngakhale kwamuyaya.
Zoyipa za chakudya cha oatmeal
1. Zoyipa zake ndizoti kugwiritsa ntchito chinthu chimodzi kumatha kukhala kotopetsa, makamaka kwa iwo omwe sakonda kwambiri oatmeal.
2. Kwa anthu ena, kudya kotere kumayambitsa kufooka kapena kumayambitsa mavuto am'mimba (makamaka, kudzimbidwa).
3. Kumbukirani kuti oatmeal weight loss is a mono diet, and therefore simuyenera kutengeka nawo! Kutalika, maphunziro oatmeal atha kupitilizidwa mpaka masiku 10. Ndiyeno sikulangizidwa kuti muchite izi. Inde, mosakayikira oatmeal ili ndi zinthu zambiri zofunikira. Koma nthawi yomweyo, mankhwalawa ali ndi phytic acid. Iye, kudziunjikira mthupi, amatha kuyamba kutulutsa calcium kuchokera mmenemo.
4. Mukataya thupi pa chakudya ichi, ndibwino kuti mutenge vitamini-mineral complex kuti muthandizire thupi. Kupatula apo, chakudyachi ndimavuto ena kwa iye.
Kubwereza chakudya cha oatmeal
Zakudya asayansi amalangiza motsutsana kubwereza oatmeal zakudya masiku 14 asanafike. Ngati mumakonda kuchepa ndi oatmeal, ndipo mukufuna kuti muchepetse pang'ono, yang'anani mwachangu zakudya zina zomwe zimaphatikizaponso oatmeal, koma ndizosiyanasiyana pakusankha zakudya.