Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 6 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 1150 Kcal.
Malinga ndi kunena kwa akatswiri a zamaganizo, kunenepa kwambiri kaŵirikaŵiri kumabwera chifukwa cha maganizo olakwika a mkati. Kuti muchepetse thupi, nthawi zina sikokwanira kungosintha zakudya zanu, muyenera kusintha malingaliro anu. Izi ndi zomwe zakudya zamaganizo zimapangidwira. Cholinga chake chachikulu ndikuthana ndi chizolowezi chodya chakudya mosasamala komanso mwachangu. Mutha kuchepetsa thupi pogwiritsa ntchito njirayi ndi kilogalamu iliyonse. Zonse zimadalira nthawi yomwe mumamatira kwa izo, komanso pa makhalidwe a thupi.
Zofunikira pazakudya zamaganizidwe
Malingana ndi mfundo za zakudya zamaganizo, anthu onse, kupatulapo mavuto a thanzi, amalemera mwa kulimbikitsa zofooka zawo. Choncho, tiyenera kuganiziranso maganizo pa chakudya, zakudya ndi kudya kwambiri. Akatswiri ambiri a zamaganizo amavomereza kuti, pokhala wopsinjika maganizo, munthu amakhala wopereŵera kapena (zomwe zimachitika kaŵirikaŵiri) amadya chakudya chochuluka kuposa chimene amachifunadi.
Kuwona maganizo zakudya, muyenera kulamulira zakudya ndi zikuchokera chakudya amadya, ziribe kanthu boma inu muli. Muyenera kuphunzira kuwunika kukoma ndi fungo la chakudya, osakaniza angapo chakudya zigawo zikuluzikulu mu chakudya chimodzi. . Malinga ndi omwe akupanga zakudyazo, mchitidwewu umathandizira kuti munthu aphunzire kukhuta ndi zakudya zochepa kuposa kale.
Mukalowa muzovuta, yesetsani kudzikoka pamodzi ndikuwongolera maganizo anu, izi zimachepetsa kupanga adrenaline. Pazochitika zilizonse zomwe zingakhudze mkhalidwe wanu, muyenera kudya pang'ono. Panthawi imodzimodziyo, yesetsani kutafuna chakudya bwinobwino osati mofulumira. Ngati mukufuna kulanda kupsinjika, yesani kuthana ndi chikhumbochi mwa kumwa kapu yamadzi kapena tiyi yofooka. Komanso, muyenera kuchita izi pang'ono sips.
Kukhutitsa thupi ndi chakudya kuyenera kukhala kokha pamene kumverera kwa njala yeniyeni kumachitika. Momwe mungaphunzire kuzindikira njala yeniyeni kuchokera kumalingaliro (akufuna kungotenga mavuto awo)?
- Njala ya m’maganizo ingam’gwire munthu nthawi iliyonse, ngakhale atangotha kudya. Ndipo chilakolako cha thupi chofuna kudya sichingabwere pamene m'mimba mwadzaza. Choncho, ngati mutadya mukufuna kudya china (ndithudi, ngati simunadye chakudya chochepa kwambiri), ndiye kuti ndi njala yamaganizo yomwe imasonyeza.
- Ngati, ndi njala yokhudzana ndi thupi, timangofuna kudya, ndipo sizofunika makamaka zakudya zomwe timadya, chinthu chachikulu ndikuletsa zilakolako za njala, ndiye ndi njala yamalingaliro ife, monga lamulo, timafuna zinthu zina. Ndipo nthawi zambiri zimakhudza chakudya chomwe timakonda. Mwachitsanzo, omwe ali ndi dzino lotsekemera mumikhalidwe yotere amatsamira maswiti, makeke ndi zakudya zofananira zama calorie apamwamba. Njira yosavuta yodziyesera nokha: ngati mwakonzeka kudya apulosi osachepera, ndiye kuti muli ndi njala; ndipo ngati simukufuna apulo, simukufunanso kudya. Mwachionekere, pamenepa, maganizo anu akukuwa.
- Njala zamaganizo nthawi zambiri zimafuna kukhutitsidwa mwachangu, koma chikhumbo cha thupi chofuna kudya, monga lamulo, chimatha kudikirira kwakanthawi.
- Mukakhala kuti mukudya maganizo anu, mudzachita ngakhale mutakhuta. Ndipo ngati mukwaniritsa njala yeniyeni, ndiye mwamsanga mudzaze ndikusiya kutafuna.
Pambuyo pa kuphulika ndi kugwidwa ndi njala yamaganizo, munthu amadziimba mlandu, makamaka pofuna kuchepetsa thupi, ndipo kususuka kosalamulirika kumasokoneza izi.
Kuti zakudya zamaganizidwe zikhale zogwira mtima momwe zingathere komanso kuti zisakhale gawo lotsatira la ulendo wolemetsa, omwe amakonza amatilimbikitsa kuti timvetse chifukwa chake tikufuna kuchepetsa thupi. Akatswiri a zamaganizo samalimbikitsa kwambiri kutaya thupi pazochitika zina, chifukwa cha munthu wina. Kupatula apo, anthu amatha kukangana, zochitika zimadutsa, ndiyeno cholinga chimatayika. Pambuyo pake, omwe amawonda nthawi zambiri amapumula ndikupezanso mapaundi otayika, ndipo nthawi zina amachira kuposa kale chakudyacho. Muyenera kutaya thupi makamaka kwa inu nokha - chifukwa cha thanzi lanu, kukongola, kudzidalira ndi zinthu zina zofunika kwa inu.
Tsopano yesani kuphunzira kumasuka. Kupsinjika maganizo ndi mantha nthawi zonse kungayambitse mosavuta mapaundi owonjezera. Osapita patebulo (kuchepera kudya popita) mukakhala wamanjenje, okwiya, kapena okwiya. Kudya mopambanitsa m'derali ndikosavuta! Tiyenera kukumbukira kuti kumverera kwa kukhuta sikumabwera nthawi yomweyo, kotero ndikofunikira kuti musamachite mopupuluma. Kuti mumve mwachangu, idyani zakudya zambiri - zipatso, ndiwo zamasamba, monga fiber imathandiza kudzaza m'mimba.
Idyani zakudya zonunkha kwambiri. Zatsimikiziridwa mwasayansi kuti anthu omwe amadya chakudya chokhala ndi zokometsera zokometsera samakonda kudya kwambiri. Onjezani anyezi, adyo, zitsamba, ndi zina. Osachita mopambanitsa. Ngati mupitilira ndi zakudya zokometsera, m'malo mwake, mutha kukhala ndi chidwi chofuna kudya.
Perekani zokonda zomanga thupi zathanzi. Chowonadi ndi chakuti zinthu zomwe ali nazo zimapereka kukhutitsidwa kwa nthawi yayitali.
Yesetsani kuti musadye pagulu, chifukwa ndizosavuta kudya kwambiri. Chifukwa chake, ngati, komabe, simungalephere kukhala ndi zokhwasula-khwasula pakati pa anthu, muyenera kuyang'anira zakudya zomwe mumadya mosamala kwambiri.
Zakudya zamaganizo sizimakukakamizani kukana chakudya china chilichonse. Kuti musaphwanye, mutha kusiya zokometsera zilizonse zomwe mumakonda muzakudya, koma pang'ono. Panthawi imodzimodziyo, nkofunika kudzikonzekera nokha kuti mukhale ndi thanzi labwino komanso lopatsa thanzi. Muyenera kumvetsetsa kuti, kunena kuti, gawo la kanyumba tchizi ndi zipatso kapena ndiwo zamasamba ndi nyama zidzakhala zathanzi komanso zokhutiritsa thupi lanu kuposa chidutswa cha keke. Tangoganizani kuti pafupifupi mphindi imodzi yosangalatsa ya keke ingakupangitseni kuvutika ndi liwongo kapena kukhala tsiku lonse mukuchita masewera olimbitsa thupi ndikuwotcha zopatsa mphamvu. Kulakalaka maswiti kumathandiza kwambiri kugonjetsa zipatso zouma, kupanikizana, uchi wachilengedwe. Nthawi zonse mukamadya, ganizirani momwe chakudyachi chimakhudzira thupi lanu.
Psychological Diet Basics:
- mapuloteni owonda (kanyumba tchizi, kefir, tchizi tating'ono tating'ono tating'onoting'ono);
- chakudya chamafuta (chochokera ku chimanga);
- kuchokera ku ufa ndi bwino kusiya mkate wonse wa tirigu ndi makeke otsamira pa menyu;
- onetsetsani kuti mwakhutitsa menyu ndi zipatso, masamba, zipatso;
- mafuta a masamba adzapereka mafuta m'thupi.
Monga mukuwonera, palibe menyu yomveka bwino yomwe iyenera kutsatiridwa mosakayikira. Mukhoza kukonzekera kutengera zomwe mumakonda.
Ponena za kuchuluka kwa zakudya pazakudya zamaganizidwe, kuti musamve bwino, idyani nthawi zambiri momwe mukufunira (malingana ndi zomwe mumachita tsiku ndi tsiku). Koma kwenikweni, ngati n'kotheka, tikulimbikitsidwa kutsatira zakudya zochepa. Kugwiritsa ntchito chakudya pafupipafupi kudzakuthandizani kuti musamadye kwambiri, chifukwa njala yamphamvu sikudzakhala ndi nthawi yoti muyambe. Chifukwa chiyani mumadya kwambiri ngati mumvetsetsa kuti mu ola limodzi kapena awiri mutha kukhala ndi chotupitsa? Kuphatikiza apo, monga mukudziwa, zakudya zopatsa thanzi zimathandizira kufulumizitsa kagayidwe (zomwe zimakankhiranso kuonda) komanso zimakhudza magwiridwe antchito am'mimba. Ngati simukutsimikiza kuti zopatsa mphamvu zazakudya zanu ndizoyenera kuwonda, ziyerekezeni ndikuchepetsa mpaka 1500 (ochepera 1200) zopatsa mphamvu. Kenako, mutafikira kulemera kofunikira, kwezani, mukumakumbukira mfundo zazikuluzikulu zomwe zafotokozedwa pamwambapa.
M'pofunikanso kulankhula za zosweka zotheka. Ngati pazifukwa zina mwadzilola kudya mopitirira muyeso, musadzimenye nokha ndi njala. Ingoganizirani zomwe zachitika ndikupitilira. Zoonadi m'kupita kwa nthawi, padzakhala zochepa zolakwika zoterozo, ndipo chifukwa chake, chifukwa cha machitidwe a maganizo, zidzatha. Kupatula apo, bwanji kudya mopambanitsa ngati mutha kudya kale zomwe mukufuna komanso nthawi yomwe mukufuna?
Chitsanzo cha zakudya zamaganizo kwa masiku atatu
Tsiku loyamba
Chakudya cham'mawa: chidutswa cha mkate wa rye ndi chidutswa cha feta cheese; mazira okazinga kuchokera ku dzira limodzi kapena awiri a nkhuku; tiyi kapena khofi.
Chakudya chamasana: kapu ya yogurt yachilengedwe yokhala ndi zoumba pang'ono.
Chakudya chamasana: gawo la supu ya beetroot yokhala ndi nkhuku yowonda; cocoa ndi kuwonjezera kwa otsika mafuta mkaka.
Chakudya chamadzulo: makeke ochepa owonda ndi tiyi wamasamba.
Chakudya chamadzulo: supuni ziwiri za mbatata yosenda (makamaka popanda kuwonjezera mafuta); ng'ombe yamphongo yophika kapena fillet ya ng'ombe yophika; saladi ya apulosi ndi kabichi; tiyi.
Tsiku lachiwiri
Chakudya cham'mawa: gawo la oatmeal yophikidwa m'madzi kapena mkaka wopanda mafuta pang'ono, ndikuwonjezera pang'ono zipatso zouma; theka la manyumwa.
Chakudya chamasana: supuni zingapo zam'madzi zam'madzi ndi dzira la nkhuku yophika.
Chakudya chamasana: fillet yophika ndi masamba; mkate wonse wa tirigu toast ndi tiyi.
Chakudya chamadzulo: kagawo kakang'ono ka muesli wosakanizidwa ndi mkaka kapena kefir wopanda mafuta ochepa.
Chakudya chamadzulo: mphodza zamasamba zowotcha ndi zidutswa zingapo za nkhuku.
Tsiku lachitatu
Chakudya cham'mawa: gawo la balere wouma ndi maapulo ouma kapena zipatso zina zouma; ma croutons angapo a rye, omwe amatha kupakidwa mafuta ochepa otsika mafuta a curd tchizi; apulo compote kapena madzi opangira tokha.
Chakudya chamasana: cocktails nthochi ndi mkaka.
Chakudya chamasana: gawo la kabichi wophika ndi bowa; beet saladi ndi pang'ono walnuts ndi kapu ya phwetekere ndi karoti madzi.
Chakudya chamadzulo: kiwi ndi peyala saladi kapena zipatso puree.
Chakudya chamadzulo: dzungu lophika ndi mabulosi compote.
Contraindications kuti maganizo zakudya
Izi zakudya alibe contraindications.
Ubwino wa zakudya zamaganizidwe
- Palibe zoletsa zokhwima pakusankha zinthu.
- Ndi bungwe lololera la zakudya, mukhoza kutaya thupi popanda kumva njala.
- The maganizo zakudya ndi moyenera mawu a zakudya, si zoipa ndi nkhawa thupi.
- Zomwe zimaphatikizidwamo zimathandizira kukonza thanzi ndi mawonekedwe.
Kuipa kwa zakudya zamaganizo
- Ntchito yozama yamalingaliro ndi kukonzanso kadyedwe koyenera.
- Ngati mumakonda kudya mopambanitsa, kusapeza bwino kumamveka poyamba.
- Popeza palibe mndandanda womveka bwino, si aliyense amene angakhoze kulemba molondola, kupereka thupi ndi zofunikira zofunika zigawo zikuluzikulu (pakhoza kukhala njira imodzi kunenepa kwambiri mu mafuta kapena chakudya).
Kubwezeretsanso zakudya
Ngati mukumva bwino, mfundo zoyambirira za zakudya zamaganizo zimatha kutsatiridwa nthawi zonse.