Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 8 m'masiku 14.
Ma calorie apakati tsiku ndi tsiku ndi 890 Kcal.
Kodi munayamba mwaganizapo kuti chinthu chomwe chikuwoneka ngati chofunikira pakuphika - mchere - chingayambitse mavuto ndi kulemera kwakukulu? Chowonadi ndi chakuti mchere umasunga madzimadzi ndipo ukhoza kulepheretsa kagayidwe kachakudya m'thupi. Zotsatira zake, timati moni kwa kulemera kwakukulu.
Dongosolo lazakudya lomwe tikufuna kukambirana pano silikutanthauza kukana mchere kwathunthu, koma zimangowonetsa kuchepa kwa kuchuluka kwake muzakudya zathu. Tiyeni tiphunzire zambiri za njira iyi yochepetsera thupi.
Zofunikira pazakudya zopanda mchere
Chifukwa chake, zofunika zazikulu za zakudya zopanda mchere zimaphatikizapo izi.
Mukhoza kuwonjezera mchere ku chakudya ngati mukufuna. Koma izi siziyenera kuchitika panthawi yokonzekera mbale, koma ikakonzeka kale. Anthu ambiri oversalt chakudya, kudya kwambiri kuposa thupi limasowa, mchere, mosazindikira. Kupatula apo, nthawi zambiri timadya mchere kawiri - tikamaphika komanso tisanadye. Kumbukirani kuti chimodzi mwa zolinga zathu ndi kuchepetsa kuchuluka kwa mchere umene umalowa m'thupi, choncho mchere wokonzeka kuphika pang'ono.
Kuti muwonjezere kukoma, mutha kuwonjezera anyezi, adyo, zitsamba, zokometsera zosiyanasiyana ndi zonunkhira. Yesani. Ndipo mudzadabwa momwe angasinthire mbale ndi kuwapatsa zokometsera zatsopano. Kadyedwe kameneka kameneka kamapangitsa kuti munthu ayambe kudya zakudya zatsopano, zomwe zimathandiza kuti thupi likhale lathanzi komanso thupi labwino.
Inde, monga momwe zilili ndi zakudya zina, ndi bwino kutsatira malamulo ena a zakudya zopanda mchere. Sikuti simungadye mchere wambiri, komanso muyenera kutaya zakudya zamafuta ndi zokoma, nyama zosuta, pickles, marinades kuchokera ku zakudya kwa kanthawi kochepa. Ndibwino kuti tisiye mwanawankhosa ndi nkhumba, zokhwasula-khwasula zamchere (monga tchipisi ndi mtedza), zouma, zokazinga, nsomba zouma, masamba amafuta (nyama ndi nsomba), soseji, soseji ndi zakudya zina zovulaza komanso zopatsa mphamvu kwambiri.
Kumbukirani za kudziletsa ndi malamulo a thanzi labwino zakudya. Ndi bwino kupanga maziko a zakudya otsika mafuta yophika nyama ndi nsomba, nsomba, zipatso, masamba (makamaka osati wowuma), wowawasa zipatso, otsika mafuta mkaka ndi mkaka, tchizi, mazira, rye ndi tirigu mkate. Kuchokera ku zakumwa, tiyi, odzola, zipatso zouma za compotes popanda shuga zimalimbikitsidwa.
Mukhoza kukhala ndi malamulo a zakudya zopanda mchere kwa nthawi yaitali, chifukwa sizitsutsana ndi mfundo za zakudya zoyenera ndipo sizingatheke kukhala ndi nkhawa kwa thupi. Kwa masiku angapo, ngati simukumva bwino, mutha kusiya mchere. Koma sikuloledwa kudya chonchi nthawi zonse. Ngati mchere wambiri uli wovulaza, ndiye kuti kusamwa mchere wambiri kungayambitse matenda aakulu.
Kodi mumadziwa kuti kuchepa kwa mchere kwanthawi yayitali kumatha kufa? Chifukwa chake, musaganize nkomwe kutsazikana ndi mchere kwathunthu komanso mosasinthika. Kutsina kwa mankhwalawa patsiku sikudzapweteka. Chifukwa chiyani mchere uli wothandiza? Iwo, makamaka, amathandiza kunyamula mpweya m’mwazi, umene, m’lingaliro lenileni, zimakhudza mfundo yakuti munthu ali ndi moyo. M`pofunikanso kudziwa kuti mchere lili chlorine, amene m`pofunika kukhala yachibadwa boma chapamimba madzi, ya ndulu, magazi ndi m`mimba thirakiti ambiri. Ngakhale kusowa kwa mchere, minofu imavutika, ntchito zawo zimawonongeka.
Pa nthawi yomweyi, mchere wambiri m'thupi ukhoza kuyambitsa, kuwonjezera pa kudzikuza ndi kulemera kwakukulu, zomwe tazitchula pamwambapa, ku mavuto otere: kuthamanga kwa magazi, kudzaza mtima ndi mitsempha ya magazi, matenda a impso, matenda a kagayidwe kachakudya. thupi ndi zotsatira zina zoipa zambiri ... Mwachitsanzo, sodium, yomwe ili ndi mchere wambiri, imatha kuyambitsa sitiroko. Impso ndi chiwindi nazonso zimakhudzidwa kwambiri ndikulemedwa ndi mchere wochuluka. Chifukwa chake mawuwo ndi abwino pang'onopang'ono pankhaniyi ndi othandiza kwambiri.
Ponena za kumwa mchere wa tsiku ndi tsiku, umasinthasintha ndipo zimadalira zinthu zosiyanasiyana. Ngati nyengo yozizira, pamene sitichita thukuta, ndikwanira kuti thupi lilandire mchere wa 5-7 g patsiku, ndiye mu nyengo yotentha, malirewo akhoza kuwonjezeka mpaka 20-30 g (pambuyo pake, ndi thukuta). thupi limataya mchere wambiri womwe umafunikira).
Menyu yachitsanzo, ngati mwaganiza zochepetsera thupi pazakudya zopanda mchere, zingakhale motere.
Chakumwa: gawo laling'ono la kanyumba tchizi (pitani ku zosowa zanu zakuthupi, musadye kwambiri), chidutswa cha mkate (makamaka mchere wopanda mchere), tiyi ndi mkaka.
nkhomaliro: maapulo ochepa ophika.
chakudya: supu kapena mbatata yosenda ndi bowa, saladi ya masamba. Mutha kukhala ndi chotupitsa ndi gawo laling'ono la charlotte ndi maapulo, kapena zipatso zokha, kapena zipatso zochulukirapo pakufuna kwanu.
Chakudya chamasana: tiyi ndi chidutswa cha mkate ndi kupanikizana kapena zosungira.
chakudya: mbatata yophika pang'ono ndi saladi ya masamba (omwe, m'malo mwa mafuta achizolowezi, ndi bwino kusakaniza ndi yogurt yamafuta ochepa ndi madzi a mandimu).
Menyu iyi ndi yosasunthika. Yatsani malingaliro anu ndikupanga zakudya zanu zowonjezera kuti monotony isakuvutitseni, kutengera malamulo oyambira azakudya izi.
Zakudya zopanda mchere contraindications
Sitikulimbikitsidwa kutsatira zakudya zopanda mchere kwa anthu omwe akugwira ntchito yolemetsa. Komanso, pakati pa akatswiri, mikangano sikutha ngati n'zotheka kudya chonchi kwa akazi mu malo chidwi.
Ndikofunikira kuti musanayambe zakudya zopanda mchere, muyenera kukaonana ndi dokotala, panthawi yomwe ali ndi pakati komanso anthu omwe akudwala matenda enaake.
Ubwino wa zakudya zopanda mchere
Kuphatikiza kwake kosakayikitsa ndikochita bwino. Anthu ambiri, akusintha pazakudya zomwe zili pamwambapa, amayamba kutsazikana ndi mapaundi owonjezera mwachangu. Ena amati kuonda mu masabata awiri mpaka 2 kg. Gwirizanani, izi ndi zotsatira zowoneka.
Zakudya zamagulu zimakhala pafupi ndi zakudya zoyenera, komanso zimagawidwa m'magawo. Chifukwa chake, mwina simungakumane ndi njala yayikulu, ndipo kutaya thupi limodzi ndi kuchira kumakhala bwino.
Kuipa kwa zakudya zopanda mchere
Sikuti aliyense angathe kuzolowera mwachangu zakudya zopanda mchere kapena mchere pang'ono. Kwa ambiri, zimawoneka ngati zosakoma ndipo sizibweretsa chisangalalo chirichonse. Chifukwa cha izi, ena pazakudyazi amawonongeka ndipo sangathe kumaliza zomwe adayamba.
Ndipo, zowonadi, ngati mumazolowera kudya zakudya zambiri zama calorie ambiri, muyenera kuyesetsa mwamphamvu ndikuwonetsa mphamvu kuti mukhale ndi chizolowezi chodya zakudya zoyenera ndikupewa mayesero.
Kubwereza zakudya zopanda mchere
Zakudya zopanda mchere sizimapereka ndondomeko yomveka bwino yotsatiridwa. Chinthu chachikulu, monga taonera pamwambapa, si kusiya mchere konse. Ndipo palibe chifukwa cholankhula za kudya mobwerezabwereza.
Ingokhalani pamenepo mpaka mutakwaniritsa zomwe mukufuna. Ndiyeno pang'onopang'ono onjezerani mankhwala ena, kukumbukira kuyang'ana masikelo ndikutsatira muvi wawo kuti zoyesayesa zanu zonse zikhale zomveka.