Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 16 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 1080 Kcal.
Zakudya Zam'mwera (zotchedwa South Beach Diet) zinapangidwa mu 1999 ndi katswiri wa zamtima wochokera ku Florida Arthur Agatston. Dokotalayo adalimbikitsidwa ndi chikhumbo chake chofuna kuthandiza odwala kuti achepetse thupi, chifukwa, monga mukudziwa, kulemera kwakukulu kwa thupi kumapangitsa kuti mtima ukhale wolemera kwambiri. The peculiarity wa kum'mwera zakudya si lakuthwa kuchepa kwa caloric kudya, koma mu ulamuliro wa bwino chakudya, mapuloteni ndi mafuta.
Zakudya zakumwera zofunika
Arthur Agatston akuwonetsa poyamba kuti achotse zakudya zovulaza m'zakudya, zomwe zimasinthidwa mwachangu ndi thupi ndikupangitsa kuti glucose ochulukirapo alowe m'magazi. Zogulitsa zoyengedwa, shuga ndi zinthu zonse zomwe zili ndi zake, zophikidwa kuchokera ku ufa woyera mopanda malire zimafika pano. Zakudya zopanda thanzi ziyenera kusinthidwa ndi zakudya zokhala ndi chakudya chopatsa thanzi, makamaka zamasamba, masamba, ndi nyemba.
Wolemba njirayo akufuna kuchita chinyengo chofanana ndi mafuta. Mafuta a nyama ndi mafuta a trans ndi owopsa. Choncho, timakana batala, margarine, nyama yankhumba ndi mafuta anyama, sauces osiyanasiyana, mayonesi, ketchup. Ndipo tidzakoka mafuta a polyunsaturated ofunika kwa thupi kuchokera ku nsomba ndi mafuta a masamba.
Njira yakumwera imagawidwa m'magawo atatu.
Gawo loyamba chakudya cholinga chake "kusintha" thupi kuchokera ku zinthu zovulaza kupita ku zothandiza. Pakufunika tsopano kukana kuchokera:
- nyama yamafuta;
- tchizi chamafuta ambiri;
- shuga, maswiti osiyanasiyana ogulitsa;
- zinthu zonse za ufa ndi confectionery;
- mpunga;
- mbatata;
- kaloti;
- chimanga;
- zipatso zilizonse, zipatso ndi timadziti tofinyidwa;
- mkaka;
- yoghurt;
- zakumwa zoledzeretsa.
Khazikitsani zakudya gawo loyamba ndilofunika:
- nyama yowonda yopanda khungu (ndikofunikira kwambiri kudya nkhuku za nkhuku);
- nsomba ndi nsomba;
- wobiriwira;
- bowa;
- masamba osawuma (nkhaka, biringanya, nyemba, kabichi, turnips, tomato);
- tchizi chanyumba chamafuta ochepa komanso tchizi cholimba chamafuta ochepa.
Mukhozanso kudya mtedza wochepa. Ndipo mbalezo ziyenera kuthiridwa ndi mafuta a masamba (makamaka mafuta a azitona), omwe sanatenthedwe.
Ndikofunikira kukonza zakudya 5 - 3 chakudya chachikulu ndi 2 zokhwasula-khwasula. Ngati muli ndi njala mutatha kudya, musadzizunze ndikudya chakudya chochepa chololedwa (koma osati musanagone). Kuchuluka kwa chakudya chomwe chimadyedwa sichinasonyezedwe, mvetserani thupi lanu. Yesetsani kudya m'njira yothetsa njala, koma musamadye kwambiri. Gawo loyamba limatha mpaka milungu iwiri, kuwonda ndi 4-6 kilogalamu.
Gawo lachiwiri chakudya chakumwera chidzakhalapo mpaka mufikire kulemera kwanu komwe mukufuna, koma Arthur Agatston amalangiza kumamatira ku zakudya zotere kwa miyezi iwiri. Ngati kulemera kwasiya kuchepa, ndiye, mwinamwake, thupi lafika pamlingo wocheperapo panthawiyi. Kenako pitani ku gawo lotsatira - kuphatikiza zotsatira. Ndipo ngati mukufuna kuonda kwambiri, mukhoza kubwerera ku njira pambuyo pake.
Chifukwa chake, mu gawo lachiwiri, mutha kudya moyenera zakudya zonse zomwe zidaletsedwa kale. Ndikoyenera kuchepetsa kupezeka kwa maswiti, shuga, confectionery, mpunga woyera, mbatata, zipatso zowuma ndi timadziti kuchokera kwa iwo muzakudya momwe mungathere. Kuchokera kuzinthu zomwe poyamba zinali zosafunika, mukhoza kudya: zipatso zosatsekemera ndi zipatso, mkaka, yogati yopanda kanthu, kefir yokhala ndi mafuta ochepa, mpunga (wabwino bulauni), buckwheat, oatmeal, balere, mkate wakuda, pasitala kuchokera ku durum tirigu. Ngati mukufuna kumwa mowa, imwani vinyo wofiira wouma. Mukhozanso kudzikongoletsa ndi chidutswa cha chokoleti chakuda (yesani kusankha chimodzi chokhala ndi cocoa osachepera 70%) ndi kapu ya koko. Ndi bwino kumadya maswiti m'mawa kapena, zikavuta kwambiri, nthawi ya nkhomaliro. Koma maziko a zakudya, ngati mukufuna kuonda mofulumira, ayenera kukhala ndi mankhwala akulimbikitsidwa gawo loyamba la zakudya. Ndi iwo amene akadali patsogolo chakudya.
Gawo lachitatu zimatibwezera ku moyo wanthawi zonse ndikusunga kulemera kwatsopano. Palibe malamulo omveka bwino a khalidwe la kudya pano. Koma, ndithudi, ngati simukufuna kukumananso ndi mapaundi otayika kachiwiri, muyenera kudya mafuta oipa ndi chakudya cham'mimba pang'ono momwe mungathere. Mfundo zazikuluzikulu ndikupewa kudya mopambanitsa komanso kusadya zokhwasula-khwasula (makamaka tisanagone).
Phazi 1
Chakudya cham'mawa: mazira awiri azungu okhala ndi magawo a nyama yankhumba ndi bowa; Galasi la juwisi watomato; tiyi kapena khofi.
Chakudya: kagawo kakang'ono ka tchizi chamafuta ochepa.
Chakudya chamasana: saladi ya tuna, zamzitini mu madzi ake, tomato ndi nyemba zobiriwira, zokometsera ndi mafuta a azitona.
Chakudya chamadzulo: supuni ziwiri za kanyumba kakang'ono ka mafuta ochepa.
Chakudya chamadzulo: steak wokazinga; broccoli wophika; yokazinga kapena yophikidwa ndi tchizi ndi basil msuzi.
Phazi 2
Chakudya cham'mawa: oatmeal pamadzi; strawberries angapo mu chokoleti glaze; kapu ya tiyi kapena khofi.
Chakudya: dzira la nkhuku yophika molimba.
Chakudya chamadzulo: saladi ya nkhuku yophika, tomato, letesi ndi basil ndi madontho angapo a mafuta a masamba.
Chakudya chamadzulo: peyala ndi kagawo kakang'ono ka tchizi wopanda mafuta.
Chakudya chamadzulo: fillet yophika ndi sipinachi; mphodza zamasamba; ochepa mwatsopano sitiroberi.
Phazi 3
Chakudya cham'mawa: ma cookie angapo a oatmeal; theka la manyumwa; kapu ya tiyi kapena khofi.
Chakudya chamasana: sangweji (gwiritsani ntchito mkate wopanda ufa, ng'ombe yowonda, phwetekere, anyezi, letesi).
Chakudya chamadzulo: saladi watsopano wamasamba kapena mphodza zamasamba; chidutswa cha chifuwa cha nkhuku chophika; pichesi kapena ma apricots angapo; kapu ya yogurt yamafuta ochepa popanda zowonjezera.
Contraindications kum'mwera zakudya
- Njira yakumwera ilibe zoletsa zapadera pakutsatira kwake. Simungathe kukhalapo kwa amayi apakati komanso oyamwitsa, komabe, kwa iwo zakudya zilizonse ndizoletsedwa.
- Muyenera kusamala pojambula zakudya komanso pamaso pa matenda aakulu, makamaka pachimake siteji.
Ubwino wa Zakudya Zam'mwera
- Zakudya Zam'mwera ndizodziwika komanso zimalandiridwa bwino chifukwa chakuchita bwino. Nthawi zambiri, pambuyo pa gawo loyamba la njira, munthu wonenepa kwambiri amataya 3-7 kg. Mu gawo lachiwiri, imathawa, pafupifupi, 2-3 kg pa sabata.
- Kutsatira malamulo a zakudya awa, malinga ndi madokotala ambiri ndi akatswiri a zakudya, kumakhudza thanzi. Mlingo wa shuga wamagazi umakhala wokhazikika, zopatuka zomwe zimadziwika kuti zimabweretsa mavuto ambiri, kuphatikiza kunenepa kwambiri.
- Amachepetsa chiopsezo chokumana ndi matenda a mtima pochepetsa mafuta a nyama muzakudya. Mafuta a masamba (makamaka azitona, mafuta a mtedza) amakhala ndi zotsatira zabwino paumoyo wamunthu komanso thupi.
- Zakudya zomwe akufuna, poyerekeza ndi mapulogalamu ena ambiri a zakudya, ndizoyenera komanso zokhutiritsa mokwanira. Ndizokayikitsa kuti mudzavutika ndi njala ya colic, kumva kufooka, kutopa ndi zina "zosangalatsa" za zakudya zolimba.
Kuipa kwa chakudya chakumwera
- Kutsatira gawo loyamba la chakudya chakumwera nthawi zambiri kumakhala kovuta. Nthawi zina khungu louma, ludzu lamphamvu, kukoma kwachitsulo mkamwa kungawonekere, chifukwa chifukwa cha kuchuluka kwa mapuloteni muzakudya, katundu pa chiwindi ndi impso amawonjezeka.
- Monga lamulo, ndi kusintha kwa gawo lachiwiri, zizindikirozi zimasiya. Ngati ngakhale mu gawo lachiwiri mukumva njira zosasangalatsa zomwe zimachitika m'thupi, siyani zakudya, apo ayi mutha kuvulaza thanzi lanu.
- Zingakhalenso zovuta kukhala ndi moyo kwa milungu iwiri popanda ulusi wokwanira pa menyu.
Kubwezeretsanso zakudya zakumwera
Ngati mukufuna kuonda kwambiri tangibly, ngati mukumva bwino, mukhoza kubwerera ku gawo loyamba la kum'mwera zakudya nthawi iliyonse mukufuna.