Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 2 m'masiku 3.
Ma calorie apakati tsiku ndi tsiku ndi 530 Kcal.
Kodi mumakonda maswiti, koma onenepa kwambiri ndikuganiza kuti simudzawona chithunzi chokongola mpaka mutachotsa chilakolako chanu? Monga momwe opanga zakudya zokoma amanenera, mukulakwitsa. Zakudyazi ndizosakhalitsa, zimangokhala masiku atatu okha. Koma ngati simukuyenera kutaya makilogalamu 2-3 musanachitike, koma kuti muchepetse thupi, muyenera kulumikizana naye kangapo, kupuma.
Zakudya zokoma
Dziwani kuti chikondi cha maswiti m'mano enieni ndi ofanana ndi mowa kapena mankhwala osokoneza bongo. Zachidziwikire, choyambacho sichimadzudzula anthu ngati awiriwo. Koma kwa maswiti nthawi zambiri kumakhala kovuta kusiya maswiti monga momwe zimakhalira ndi anthu omwe ali ndi vuto lakumwa mowa mwauchidakwa komanso kugwiritsa ntchito mankhwala osokoneza bongo.
Kuphatikiza pa mawonekedwe osakopa, kulakalaka maswiti nthawi zambiri kumadzetsa mavuto ena ambiri. Okonda moyo wokoma amadikirira, osanenapo za matenda ashuga, mavuto am'mimba ndi m'mimba, kuwonongeka kwa mano ndi nkhama, kuchepa kwa vitamini, dysbiosis, ndi mavuto akhungu.
Komanso, kumwa kwambiri maswiti kumatha kubweretsa kusakhazikika kwamalingaliro, kuchuluka kwamanjenje, kupsa mtima, kutopa kwa minofu, kuchepa magazi, komanso kutsika kwamaso. Kulumikizana kwachindunji kwakhazikitsidwa pakati pa kupezeka kwakukulu kwa shuga mu zakudya ndi kusokonezeka kwa dongosolo la mtima. Shuga amatha kuyambitsa kuchepa kwa thiamine, ndipo kuchepa kwa kuchuluka kwa mankhwalawa kumabweretsa matenda a minofu yam'mimba komanso mavuto ambiri azaumoyo. Ndipo kudzikundikira kwamadzimadzi owonjezera, komwe kumayambitsanso chifukwa cha kunenepa kwambiri, kumatha kubweretsa kumangidwa kwa mtima! Ndipo awa ndi mavuto akulu okha.
Nthawi zambiri chifukwa chomwe anthu sangataye shuga ndichakuti chakudya choyera ichi chimakupangitsani kumva kuti muli ndi njala yabodza. Munthuyo, zikuwoneka kuti wangodya kena kake kokoma, komanso kalori wokwera kwambiri, ndipo akufuna kuti adyenso. Monga momwe asayansi apezera, shuga ikawonongedwa muubongo, zotulutsidwa zaulere zimamasulidwa, zomwe zimasokoneza magwiridwe antchito am'magazi am'mutu ndikupangitsa njala panthawi yomwe wakhuta. Chifukwa chake amanyenga thupi.
Palinso chifukwa china chomwe chimatha kudzetsa njala yabodza. Mukamadya maswiti mthupi, mumadumpha kwambiri. Koma zitangotha izi, ngati simudya maswiti, kuchuluka kwanu kwa glucose kumatsika kwambiri. Chifukwa cha zomwe mumakopeka ndi firiji. Ndikosavuta kudya mopitirira muyeso mdziko lino kuposa ngati mumangokhala ndi njala, osalumikizana ndi maswiti kale.
Uchi ndi zipatso, zomwe zimapanga maziko a chakudyachi, zithandizira kuchepetsa kulakalaka maswiti. Tsiku lina amaloledwa kudzipukusa ngakhale ndi ayisikilimu.
Chakudya - katatu patsiku, nthawi pakati pa kadzutsa, nkhomaliro ndi chakudya ndizofanana. Yesetsani kuti musadye kwa maola atatu musanagone. Zakudya zokhwasula-khwasula pazakudya zabwino sizofunikira. Ngati ndizovuta kudutsa nthawi musanadye, yesetsani kupha njala yanu ndi tiyi, mopepuka wotsekemera ndi uchi. Izi nthawi zambiri zimagwira ntchito. Chipatso chilichonse chimaloledwa. Koma ndibwino kuyimitsa kusankha kwanu pafupipafupi pa maapulo, zipatso za citrus, osati zipatso zowuma monga nthochi. Mutha kuchita chilichonse kuchokera pamasamba kupatula mbatata. Sitikulimbikitsidwanso kudalira nyemba. Salting masamba saladi amaloledwa, koma pang'ono. Ngati mungathe kusiya zakudya zamchere kwa kanthawi kochepa - zabwino kwambiri. Kuti muwonjezere kukoma kwa saladi, komanso tiyi, mutha kuthira madzi a mandimu atsopano.
Mwa njira, sinthanitsani maswiti okwera kwambiri komanso osapatsa thanzi munthawi yopanda zakudya ndi maswiti abwino komanso otsika kwambiri. Onetsani zipatso zambiri, zipatso zouma (makamaka zoumba, prunes, masiku) mu zakudya. Kupanikizana (mwina palibe shuga) kapena uchi kumatha kukhala m'malo mwa shuga mu tiyi ndi zakumwa zina zotentha.
Mwa maswiti ogulidwa, marmalade ndi marshmallows ndiwotsika kwambiri komanso othandiza kwambiri. Mukhozanso kusunga chokoleti chakuda muzakudya zanu. Zina zonse zotsekemera sizidzabweretsa chilichonse chothandiza pa thanzi lanu kapena chithunzi chanu. Ngati mukufuna chinachake kuchokera ku zoletsedwa, sikoyenera kuchotsa iwo ku moyo wanu kwathunthu ndi irrevocably. Izi zimadzaza ndi nkhawa ndipo, chifukwa chake, kuwonongeka, chifukwa chake mutha kupeza mapaundi owonjezera.
tsiku 1
Chakumwa
: tiyi wobiriwira ndi mandimu ndi uchi (1 tsp); Zipatso 2-3 zomwe amakonda.
chakudya
: 50 g tchizi (makamaka mafuta ochepa); khofi kapena tiyi wamtundu uliwonse, pomwe kupanikizana kapena uchi kumawonjezeredwa (2 tsp.).
chakudya
: 150 g nyama ya mafuta ochepa kapena msuzi wa nsomba; 200-300 g wa saladi wa zipatso.
tsiku 2
Chakumwa
: dzira lowiritsa; tiyi wobiriwira ndi 1 tsp. uchi ndi chidutswa cha mandimu.
chakudya
: 50 g tchizi wolimba wamafuta ochepa; Masamba saladi; komanso popatsa mchere popsicles.
Chinsinsi cha ayisikilimu ndi ichi. Ingokanizani zamkati mwa chimodzi kapena zingapo za zipatso zomwe mumakonda ndikuyika muchidebe mufiriji kuti muzimitse. Ndiye chipwirikiti. Bwerezani mobwerezabwereza katatu, ndipo mutatha kukhazikika kwina, mankhwalawa ndi okonzeka kugwiritsidwa ntchito. Ubwino wa ayisikilimu wotere umaphatikizapo kuti ndiwopanda mafuta, wotsika kwambiri, wosakondera bajeti, koma nthawi yomweyo anthu ambiri amawakonda ndipo amangopindulitsa thupi. Ngati sizingatheke kukonzekera nokha, mutha kugwiritsa ntchito sitolo, ngati njira yomaliza. Kenako tikulimbikitsidwa kuti musankhe madzi oundana kapena ayisikilimu wamafuta ochepa. Ngati simukukonda ayisikilimu, sinthanitsani ndi magawo angapo a chokoleti. Ndibwino kuti musankhe mdima wokhala ndi cocoa wambiri. Zimathandiza kuthana ndi kulakalaka maswiti owopsa, ndipo ndizothandiza kwambiri kuposa anzawo oyera kapena amkaka.
chakudya
: masamba owiritsa kapena ophika, omwe amatha kudya ndi mkate wa rye; tiyi wobiriwira ndi 1 tsp. uchi ndi kagawo ka mandimu.
tsiku 3
Chakumwa
: dzira lowiritsa; tiyi kapena khofi wokhala ndi 1 tsp. okonda zipatso kupanikizana.
chakudya
: kanyumba kochepa mafuta mpaka 150 g; apulo wosanjikiza kuphatikiza tiyi kapena khofi, komwe amaloledwa kuwonjezera uchi pang'ono kapena kupanikizana.
chakudya
: Pafupifupi 100 podzaphika saladi wophika kapena wophika wa nsomba ndi tiyi wobiriwira wokhala ndi 1 tsp. uchi ndi kagawo ka mandimu.
Contraindications chakudya chokoma
Kudya zakudya zotere popanda kufunsa katswiri wodziwa bwino ndikotsutsana ndi iwo omwe ali ndi gastritis, colitis, zilonda zam'mimba kapena omwe amapezeka ndi matenda ashuga.
Komabe, kupita kwa dokotala musanaphunzire sikungapweteke wina aliyense, kuwonetsetsa kuti chakudyacho chipindulitsa.
Ubwino wa Zakudya Zosangalatsa
- Ngakhale kuchepa kwa kalori komwe kumawoneka kocheperako, komwe kumathandiza kuti muchepetse kunenepa, chakudyacho chimakhala ndi mphamvu.
- Munthu amakhalabe wolimba komanso wathanzi, amatha kuchita masewera olimbitsa thupi ndipo samakumana ndi mphwayi, makamaka kukhumudwa, komwe kumachitika polumikizana ndi akatswiri ena azakudya.
- Kuphatikiza apo, kuphatikiza kwake ndikuti thupi silimakumana ndi kusowa kwakukulu kwa zinthu zofunikira.
- Koma, zachidziwikire, sikoyenera kupitiriza kudya kupitirira nthawi yomwe idanenedwa. Komabe, menyu yazakudya zamasiku atatu siziphatikizapo zinthu zonse zomwe thupi limafunikira. Ngati simusiya kudya munthawi yake, mavuto amatha.
Zoyipa zakudya zokoma
Mukatha kudya zakudya zokoma, simudzatha kunyadira zotsatira zake komanso kuchuluka kwanu kwa nthawi yayitali, ngati simuli ndi udindo waukulu pazakudya zanu. Mwanjira zambiri, si kulemera kopitilira muyeso komwe kumatayika, koma madzi, omwe, mopitilira muyeso, amatha kubwerera mwachangu, ndikubwezeretsani kuma fomu anu am'mbuyomu, motsatana.
Kubwereza zakudya zokoma
Popeza chakudya chotsekemera sichikhala kwakanthawi ndipo chimangokhala ngati masiku osala kudya, chimatha kuchitika nthawi zambiri, ngati chikulekerera. Ngati mukufuna kutaya makilogalamu angapo, muthane naye, koma pakadutsa masiku 7-10, kapena mukafunika kukonza chithunzi chanu. Mwanjira imeneyi mutha kukwaniritsa zotheka. Nkhani yabwino ndiyakuti kuchepa thupi kumachitika pang'onopang'ono, pang'onopang'ono, popanda kupangitsa kupsinjika kwakuthupi ndi kupumula pakati pazakudya.