Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 5 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 900 Kcal.
Soya ndi zinthu zochokera pa izo, zomwe zili ndi zinthu zambiri zothandiza, zomwe zimathandizira kupititsa patsogolo thanzi ndi thanzi, kulimbikitsa kuchepa thupi, ndizo mulungu chabe kwa thupi la munthu.
Soya ndi chomera chapachaka cha herbaceous chomwe chimayimira banja la legume. Imakula ku Southern Europe, Asia, North ndi South America, Australia, zilumba za Indian ndi Pacific Ocean. Chiyambi cha soya chinayamba cha m'ma XNUMX BC. Zogulitsa zosiyanasiyana zimapangidwa kuchokera ku soya: nyama, mkaka, tchizi (wotchedwanso tofu), msuzi, ndi zina zotero. Zakudya za soya zimachokera ku chakudya ichi.
Zofunikira pazakudya za soya
Popular masiku asanu ndi awiri a soya kuwonda njira… Kuphatikiza pa zakudya za soya, sabata ino zaloledwa kumwa:
- masamba (kaloti, nkhaka, tomato, beets, kabichi, belu tsabola, mbatata);
- zipatso (maapulo, malalanje, kiwi, plums) ndi timadziti tatsopano tawo;
- zipatso zouma (prunes, apricots zouma, maapulo owuma);
- nyemba (nyemba zobiriwira, nandolo);
- chimanga (buckwheat, oatmeal, granola popanda shuga);
- nyama yowonda;
- nsomba zamtundu wamafuta ochepa (chisankho chabwino ndi pollock, pike, cod fillets).
Mukhozanso kudya magawo awiri a rye kapena mkate wakuda patsiku. Ngati kuli kovuta kusiya maswiti, siyani uchi pang'ono pa menyu. Zowonadi, 1-2 masupuni azakudya zachilengedwe patsiku sizingawononge kuwonda kwanu, koma zimathandizira malingaliro anu. Kanani zotsalazo (makamaka chakudya chofulumira, maswiti, ma muffins, zakudya zokazinga, mowa ndi shuga mwanjira iliyonse) panthawi yazakudya.
Zakudya zonse ziyenera kukonzedwa popanda kuwonjezera mafuta. Zamasamba zosaphika zimatha kuthiridwa ndi mafuta pang'ono a azitona nthawi ndi nthawi. Ndikoyenera kukana mchere mukamatsatira kusiyana kulikonse kwa zakudya za soya. Msuzi wa soya udzalowa m'malo mwangwiro. Miyezo yotumizira sinatchulidwe. Koma, ngati mukufuna kuti zotsatira zake ziwonekere, ziyenera kukhala zochepa ndikuyesera kuti musadye kupitirira 250 g panthawi imodzi. Ndibwino kuti muzidya osachepera kanayi pa tsiku (nthawi zambiri) pafupipafupi. Osadya chilichonse osachepera maola 3-4 musanagone usiku. Ponena za kumwa, tiyi wobiriwira wosatsekemera amatha kumwa kuwonjezera pa madzi. Monga lamulo, mu sabata lazakudya za soya, kuchokera pa 3 mpaka 6 mapaundi owonjezera amatuluka m'thupi.
Pali njira yodalirika kwambiri yochepetsera thupi la soya - analogue soya zakudya... Malinga ndi malamulo ake, mukhoza kudya pafupifupi zakudya monga kale. Koma m'malo nyama wamba, kanyumba tchizi ndi tchizi ndi lolingana soya anzawo. Mwachitsanzo, ngati mukufuna kudya nyama, gwiritsani ntchito soya goulash, m'malo mwa tchizi ndi kanyumba tchizi zamtundu wa nyama, onjezerani tofu ku zakudya, ndi kumwa mkaka wa soya m'malo mwa mkaka wokhazikika. Onjezani ku zakumwa ndi mbale, ngati mukufuna.
Samalani kuchuluka kwamafuta muzakudya. Ngakhale zakudya za soya (monga mayonesi kapena mchere) zimatha kukhala zopatsa mphamvu. Yesetsani kusunga zakudya zambiri za soya ndi zakumwa zosaposa 1% mafuta. Kuchepetsa momwe mungathere muzakudya zanu ndi kukhalapo kwa zakudya zotsekemera, zokazinga, zamafuta, ma muffin ndi chakudya chofulumira. Mukamadya kwambiri chakudya choyenera, zotsatira zake zimakhala zofunikira kwambiri. Kutsatira zakudya zotere, ngati mukumva bwino, ndipo kulemera kumachoka momwe mukufunira, kungakhale kwa mwezi umodzi. Kupatula apo, palibe mabala ofunikira muzakudya, ndipo ngati muyandikira mwanzeru, thupi silingathe kukhala ndi nkhawa. Pambuyo pa nthawi yodziwika, tikulimbikitsidwa kuti mulowetse chakudya chamtundu wa nyama mu menyu kuti mupewe mavuto ndi kuwonongeka kwa ziwalo.
Kwa iwo omwe akufuna kutaya mapaundi owonjezera mwamsanga, adapangidwa chakudya cha soya... Kwa masiku 5 a njira yotere (ndi osavomerezeka kutsatira nthawi yayitali), monga lamulo, pamafunika osachepera 2 kg. Tikumbukenso kuti Baibulo la kusintha kwa chiwerengerocho ndi okhwima ndithu. 500 g yokha ya soya yophika imaloledwa tsiku ndi tsiku, yomwe sungathiridwe mchere, ndipo sikoyenera kuti musawonjezere zonunkhira. Ndibwino kuti mugawe kuchuluka kwa mankhwala ololedwa mu magawo 5 ofanana ndikudya pafupifupi nthawi yofanana.
Ma kilogalamu angapo (ngakhale m'masiku 8) amatha kunyamula ndine sauce diet… Mutha kudya pamenepo mpunga (makamaka wa bulauni kapena wabulauni), nsomba yowonda ndi nyama yopanda mafuta (yokonzedwa mwanjira ina iliyonse kupatula yokazinga), mkate wambewu kapena mkate wopatsa thanzi, tofu, masamba osakhuthala, mkaka wa soya ndi msuzi wa soya. Koma musamadye zopitirira supuni ziwiri za msuzi patsiku. Zokometsera zachilengedwezi zidzawonjezera zokometsera zokometsera ku mbale zachizolowezi. Ndi bwino kudya 5 pa tsiku mu magawo ang'onoang'ono.
Zachidziwikire, njira iliyonse yazakudya za soya iyenera kumalizidwa bwino. Ngati simukuwonjezera kuchuluka kwazakudya zama calorie apamwamba komanso mafuta ambiri, zotsatira zake zidzapulumutsidwa kwa nthawi yayitali. Musaiwale za mankhwala a soya mutasiya zakudya zanu. Zowonadi pa nthawiyo mudzadziwa maphikidwe atsopano okoma komanso athanzi, gwiritsani ntchito zomwe mwapeza m'moyo wamtsogolo.
Chitsanzo Chakudya Chakudya cha Masiku Asanu ndi Awiri a Soya
Lolemba Lachinayi
Chakudya cham'mawa: 2 magawo a mkate wa rye (zouma bwino) ndi kapu ya mkaka wa soya.
Chakudya chamasana: 2 tbsp. l. mbatata yosenda (mukhoza kuwonjezera mkaka wa soya pang'ono); anaphika apulo ndi uchi.
Madzulo: 5-6 ma PC. zaka.
Chakudya chamadzulo: fillet yophika nsomba; chidutswa cha tofu ndi kapu ya madzi apulosi.
Lachiwiri Lachisanu
Chakudya cham'mawa: gawo la oatmeal yophikidwa mu mkaka wa soya; sangweji yopangidwa kuchokera ku chidutswa cha mkate wa rye kapena mkate wathunthu ndi tofu.
Chakudya chamasana: nyemba zophika; kapu ya mkaka wa soya.
Chakudya chamadzulo: karoti ndi apulo puree.
Chakudya chamadzulo: 2 tbsp. l. phala la nandolo; saladi wa kabichi woyera, grated apulo ndi kaloti mwatsopano; kapu ya madzi a maula.
Lachitatu Loweruka
Chakudya cham'mawa: mkate wa rye wokhala ndi tofu ndi kapu ya mkaka wa soya.
Chakudya chamasana: saladi ya tofu ndi kaloti wothira (mutha kuzikoka ndi kirimu wowawasa pang'ono kapena yogurt yachilengedwe); chidutswa cha ng'ombe yophikidwa kapena yowotcha.
Chakudya chamasana: ma prunes angapo ndi kapu ya mkaka wa soya.
Chakudya chamadzulo: tsabola wophika belu wothira ndi finely akanadulidwa Taphunzira ng'ombe ndi nyemba zobiriwira; galasi la madzi aliwonse.
Sunday
Chakudya cham'mawa: gawo la buckwheat yophika; chidutswa cha mkate ndi 200 ml mkaka wa soya.
Chakudya chamasana: mbale ya supu yopangidwa kuchokera ku masamba ololedwa; mkate wa rye ndi chidutswa cha tofu.
Chakudya chamadzulo: 2 tbsp. l. muesli ndi kapu ya mkaka wa soya.
Chakudya chamadzulo: fillet yophika nsomba ndi mbatata yophika; belu tsabola ndi nkhaka saladi; Galasi la juwisi watomato.
Chitsanzo Chakudya cha Analogi Chakudya cha Soya
Chakudya cham'mawa: 2 magawo a mkate wa chinangwa ndi tchizi cha soya; tiyi (mukhoza kuwonjezera mkaka wa soya pang'ono).
Chakudya: apulo kapena peyala.
Chakudya chamasana: gawo la soya goulash kapena mbale ya supu yokhala ndi zidutswa za nyama ya soya.
Chakudya chamasana: mapichesi angapo kapena kapu yamadzi ongofinyidwa kumene.
Chakudya chamadzulo: saladi ya nkhaka-phwetekere ndi zitsamba ndi chidutswa cha tofu.
Chitsanzo Chakudya Chakudya Cha Soya
Chakudya cham'mawa: mpunga wophika ndi msuzi wa soya; chidutswa cha nsomba yophika; mkate wathunthu ndi kapu ya tiyi wobiriwira.
Chakudya: Magawo angapo a tofu.
Chakudya chamasana: tsabola wa belu wodzaza ndi bowa wophika; kapu ya mkaka wa soya ndi chidutswa cha mkate wathunthu.
Chakudya chamadzulo: supuni ziwiri za vinaigrette.
Chakudya chamadzulo: ng'ombe yophika kapena yophikidwa ndi msuzi wa soya; tomato watsopano; kapu ya mkaka wa soya.
Contraindications kwa zakudya soya
- Ndikosatheka kutsatira malamulo a soya zakudya pa mimba, yoyamwitsa, ana ndi okalamba, pamaso pa matenda a endocrine kapena m`mimba dongosolo, ndi exacerbation matenda aakulu.
- Zachidziwikire, simuyenera kuonda ndi soya ngati mwakhala ndi zosagwirizana ndi zinthu zina za soya.
Ubwino wa zakudya za soya
- Pazakudya za soya (zosiyanasiyana), mutha kuonda popanda njala yayikulu, ndikukhalabe omasuka mukakhalabe wotakataka.
- Ndizofunikira kudziwa kuti, ngakhale kuti mbewu yake idachokera, soya imakhala ndi mapuloteni ambiri, koma ma carbohydrate ochepa, ndipo imakhala ndi zopatsa mphamvu zochepa. Monga akatswiri azakudya komanso ophunzitsa zolimbitsa thupi amazindikira, ngati simuli waulesi komanso katatu pa sabata mutha kuchita masewera olimbitsa thupi okwanira pafupifupi ola limodzi, simudzangochepetsa thupi, komanso mudzatha kupeza mpumulo wowoneka bwino wa minofu. .
- Mitundu yosiyanasiyana ya njira zochepetsera soya imakupatsani mwayi wosankha zomwe zikugwirizana ndi zomwe mumachita tsiku ndi tsiku, kuthekera kwanu komanso zomwe mumakonda.
- Komanso, sizingakhale zosayenera kulabadira zabwino za soya. Malingana ndi deta ya sayansi, soya ndi chinthu chodabwitsa cha thupi la kugonana koyenera. Chomerachi ndi chimodzi mwazochepa zomwe zimachokera ku phytoestrogens (analogues a mahomoni achikazi achilengedwe). Chifukwa chake, madona omwe nthawi zambiri amaphatikiza zinthu za soya muzakudya zawo amakhala ndi thanzi labwino komanso amakalamba pang'onopang'ono.
- Nthawi zambiri, soya amathandizira kukhala ndi moyo wabwino kwa anthu onse. Chifukwa cha zomwe zili ndi isoflavonoid, kumwa soya pafupipafupi kumachepetsa mwayi wa khansa komanso mavuto ndi magwiridwe antchito amtima.
- Kudya kwa zinthu zochokera ku soya kulowa m'thupi kumachepetsa chiopsezo cha matenda a chiwindi, matenda a impso, shuga mellitus ndi mavuto ena ambiri amthupi.
Kuipa kwa zakudya za soya
- Polankhula za kuipa kwa kuwonda kwa soya, ndikofunikira kudziwa kuti mitundu ina yake (mwachitsanzo, mtundu wa soya, womwe umatanthawuza kuchepa kwa zopatsa mphamvu mpaka mayunitsi 500 patsiku) udakali wolimba ndipo ukhoza kusokoneza kagayidwe kachakudya kapena, osachepera, kuyambitsa kumverera kwa kufooka ndi kuwonjezeka kutopa. Pazifukwa izi, akatswiri amalangiza, ngati akufuna, kupanga tsiku limodzi losala kudya.
- Ndipo ngati mukufuna kupita pazakudya, ndiye sankhani njira yokhulupirika yomwe zakudya sizimadulidwa kwambiri.
- Ndipo zakudya za soya zimatha kukhala zovuta chifukwa cha zakudya zochepa komanso zopatsa thanzi komanso kukoma kwake komwe sikungakonde aliyense.
- Nthawi zina anthu amakhudzidwa ndi zakudya za soya, ndipo kutsekemera kumatha kuchitika chifukwa chodya nyama ya soya. Ngati izi zidakuchitikirani, ndi bwino kusiya kutsatira njirayo ndikuyang'ana njira ina yochepetsera thupi.
Kuchitanso zakudya za soya
Iwo m'pofunika kuti kachiwiri ntchito iliyonse ya options kwa soya zakudya palibe kale kuposa theka ndi miyezi iwiri akamaliza.