Zakudya za mavitamini, masiku 10, -7 kg

Kuchepetsa thupi mpaka makilogalamu 7 m'masiku 10.

Ma calorie apakati tsiku ndi tsiku ndi 1000 Kcal.

Zakudya za mavitamini-protein ndizodziwika bwino. Kwa masiku 10 azakudya, mutha kusintha kwambiri thupi lanu, kutaya mapaundi osafunikira 7. Njira imeneyi imasamutsidwa, malinga ndi malingaliro a anthu ambiri, mophweka ndipo samatsagana ndi kumva njala. Chinsinsi chake ndi chiyani?

Zofunikira pa zakudya zama vitamini-protein

Malinga ndi malamulo a zakudya izi, mutha kudya zakudya zomanga thupi zokha komanso mavitamini, kukana kwathunthu mafuta. Sitikulimbikitsidwanso kuwonjezera zokometsera zosiyanasiyana, msuzi, ndi zina zambiri pazakudya. Sikuletsedwa kuwonjezera mchere pang'ono pachakudya. Muthanso kuwonjezera kukoma kwa chakudya powonjezera zitsamba zachilengedwe.

Mavitamini ndi mapuloteni ayenera kudyedwa mosiyanasiyana, kutsatira mfundo zazakudya zopatsa thanzi ndikukhala chete kwa maola 2,5-3 pakudya.

Si chinsinsi kuti malamulo osiyana zakudya kumabweretsa kuwonda mwa iwo okha, ndipo osakaniza ndi malangizo a vitamini-mapuloteni zakudya, zotsatira zake kawiri. Komanso, kuwonda pogwiritsa ntchito njirayi ndi chifukwa chakuti kuchulukitsidwa kwa zakudya zamapuloteni kuphatikizapo kuchepetsa mafuta ndi chakudya kumathandizira kuwotcha minofu ya adipose mofulumira kwambiri. Zimapangitsa kuti zakudya zikhale zogwira mtima komanso kuyambitsa zakudya zogawanika.

Mapuloteni ndi michere yofunikira pakukonza minofu ndikukula. Zimathandizanso kupereka mpweya ku ziwalo ndi ziwalo za thupi. Ndi kusowa kwa mapuloteni, mavuto ambiri amatha kubwera: kuwonongeka kwa mahomoni, kusokonezeka kwa chiwindi, impso ndi machitidwe a enzymatic, kuwonongeka kwa ntchito zamaubongo ngakhale chitukuko cha matenda am'mimba.

Masamba ndi zipatso zimakwaniritsa bwino mapuloteni, pokhala nkhokwe ya zinthu zothandiza (antioxidants, mchere, mavitamini) zomwe zimalola thupi kugwira ntchito bwino. Ubwino wa mphatso za chilengedwe ndi wofunika kwambiri chifukwa uli ndi ulusi wambiri. Amathandizira matumbo kugwira ntchito moyenera komanso amathandiza thupi kudziteteza ku matenda. Sucrose, yomwe imapezeka mu zipatso zambiri, imachepetsa chilakolako cha maswiti, chomwe nthawi zambiri chimalepheretsa maswiti osasinthika kuti achepetse thupi. Komanso, mosiyana ndi maswiti mu makeke, maswiti, makeke, sucrose sizimayambitsa kudalira. Zopatsa mphamvu zochepa, zipatso ndi ndiwo zamasamba zimakhala ndi madzi ochulukirapo ndipo zimadzaza mwachangu komanso motalika.

Ndi bwino kudya 5-6 patsiku, kukana chakudya osachepera maola angapo asanagone. Ndikofunikira kudya kuchuluka kwamadzimadzi, makamaka, kuti zinthu zowola zichotsedwe m'thupi, zomwe zimakhala zochulukirapo panthawi yazakudya. Kuwonjezera pa madzi okhazikika, mukhoza kumwa tiyi ndi khofi, koma osawonjezera shuga ku zakumwa zanu. Ndi bwino kusiyanso zolowa m'malo mwa shuga. Zakumwa zina (makamaka mowa) ndizoletsedwa.

Kodi muyenera kudya chiyani mwachindunji pogwiritsa ntchito njirayi? Gulu la mapuloteni azinthu limaphatikizapo: mazira a nkhuku (amaganizira za kudya mapuloteni), tchizi chamafuta a zero-mafuta, nyama yowonda, nsomba (makamaka nsomba zam'nyanja), tchizi chokhala ndi mafuta ochepa komanso osapatsa mchere kwambiri, soseji yamafuta ochepa pang'ono. kuchuluka. Ndi bwino kudya tchizi ndi soseji kumayambiriro kwa tsiku, ngati mukufuna. Gulu la vitamini limaphatikizapo zipatso zosatsekemera, zipatso za citrus, masamba (aliyense, kupatula kaloti ndi mbatata). Kukula kwa ma seva sikuwonetsedwa bwino. Idyani mpaka mutakhuta. Ndizovuta kudya kwambiri ndi mapuloteni, ngakhale omwe ali ndi mafuta ochepa kwambiri, chifukwa amakhuta bwino.

Palinso njira ina yachiwiri ya mavitamini-vitamini njira. Poterepa, chakudya chomaliza chikuyenera kuchitika kwa maola 18 osapitirira, ngakhale mutagona mochedwa bwanji, ndipo muyenera kudya chakudya chamadzimadzi (idyani phala lina). Malamulo ena onse azakudya ndi ofanana ndi njira yoyamba.

Musaiwale za masewera olimbitsa thupi pa zakudya zanu. Chifukwa chakupezeka kwa mapuloteni okwanira mu zakudya, payenera kukhala mphamvu zokwanira pamasewera. Mukakhala ndi masewera olimbitsa thupi oyenerera, zotsatira zakutsata malamulo azakudya zidzawonekera kwambiri, ndipo thupi silimangokhala logwirizana, komanso limatha kusintha komanso kukhala lokwanira.

Ngakhale zakudya zamavitamini-protein zimatha kutsatira masiku khumi, kwa nthawi yoyamba tikulimbikitsidwa kuti tisamadye masiku osaposa 10. Ngati mukufuna kutaya makilogalamu ochepa kwambiri, mutha kuchepetsa njirayi kwambiri.

Kutuluka muzakudya nakonso ndikofunikira kwambiri. Osachepera nthawi yofanana yomwe mudagwiritsa ntchito njirayo, muyenera kudya chimodzimodzi, poyambitsa chakudya 1-2 patsiku, chokhala ndi chakudya choyenera (tirigu ndi mkate wathunthu). M'pofunikabe kuchepetsa kukhalapo kwa mafuta, zakudya zokazinga, ufa ufa, mowa, shuga munali zakudya ndi zakumwa pa menyu. Yesetsani kukhala ndi zakudya zoyenera komanso moyo wokangalika. Ndiye zotsatira za kuonda sizidzapita pachabe.

Zakudya zopatsa mavitamini

Chitsanzo cha zakudya zopatsa thanzi la vitamini kwa masiku atatu (njira 3)

Chitsanzo cha zakudya zamavitamini-protein (njira yachiwiri)

Contraindications chakudya mavitamini-mapuloteni

• Ngakhale kuti zakudya zamavitamini-protein sizingatchulidwe ngati njira zopitilira muyeso, azimayi sangathe kuzitsatira panthawi yapakati komanso poyamwitsa mwana.
• Chifukwa cha kuchuluka kwa mapuloteni mu zakudya, chakudyachi chimatsutsana ndi matenda a impso ndi matenda omwe amakhudzana ndi magwiridwe antchito amatumbo.

Ubwino wa mavitamini-protein zakudya

Akatswiri azakudya, madokotala, komanso ophunzitsa zolimbitsa thupi amavomereza kuti chakudya cha mavitamini-protein chimapindulitsa kwambiri.

1. Iye amatiphunzitsa kudya fractionally, sikutanthauza kugula osowa zosowa mankhwala ndi kukonzekera mbale zovuta.
2. Njirayi ndiyabwino chifukwa imathandiza kuti muchepetse thupi osamva njala, kufooka komanso zizindikilo zina za zakudya.
3. Zakudya izi, mosiyana ndi ena ambiri, ndizabwino mokwanira potengera zakudya zomwe zimapezeka pachakudya. Ngakhale, ngati mukufuna, kutenga vitamini ndi mchere zovuta sizikhala zopanda phindu.
4. Zakudya za vitamini-mapuloteni njira ndizosiyana kwambiri. Mavitamini ambiri ndi mapuloteni amaperekedwa, kotero mutha kusankha mankhwala mwakufuna kwanu ndikupanga menyu kuti musatope nawo.

Zoyipa zamavitamini-protein

• Zakudya zovuta za mavitamini-protein zimatha kuperekedwa kwa okonda okoma.
• Zidzakhalanso zovuta kukhala pamenepo kwa anthu otanganidwa omwe alibe mwayi wodya pang'ono.
• Ndizosatheka kutsatira chakudyachi kwa nthawi yayitali kwambiri, chifukwa si choyenera kwa anthu omwe ali ndi kulemera kwambiri ndipo akufuna kuonda kwambiri.

Kukonzanso kudya mavitamini-protein

Sitikulimbikitsidwa kuti muzitsatira vitamini-protein chakudya kangapo kamodzi pamwezi 2-3.