Tidadzifufuza tokha ndikulangiza ena: chifukwa chiyani akatswiri amakonda keke yopsereza

Kulemba kotheka "chopatsa thanzi" ponyamula chowala, crunch yosangalatsa - kodi izi ndizokwanira kusankha buledi? Ayi sichoncho! Nutritionists, endocrinologists, akatswiri azaumoyo komanso ophunzitsa zolimbitsa thupi amagwiritsa ntchito magawo osiyanasiyana. Mothandizidwa ndi akatswiri, olemba nkhani a Calorizator.ru adaganiza zopeza mkate womwe uli wabwino kwambiri, ndipo adapeza yankho lenileni la funsoli pofufuza malingaliro a akatswiri.

Chifukwa chiyani mumamva njala yakugwa

Chilimwe chotentha chikamatha ndipo nthawi yophukira yozizira ikayamba, anthu ambiri amadya kwambiri. Yana Prudnikova, katswiri wazakudya - gastroenterologist, membala wa National Association of Dietitians and Nutritionists of Russia (@ dr.prudnikova), akufotokoza izi, zomwe ndizowopsa pamunthu ndi thanzi:

"Kumada mdima molawirira, mahomoni a melatonin, omwe amapangidwa mumdima, amayamba kupangidwa koyambirira, chifukwa chake kusokonezeka kwa biorhythm kumawonekera mwa munthu: kuwodzera, kutopa, kumva njala. Zomwe muyenera kuchita kuti mupewe kupeza mapaundi owonjezera? Kudya moyenera ndichimodzi mwazinthu zazikulu. Crisps a mkate akhala chinthu chotchuka, makamaka padziko lapansi. Nthawi zambiri anthu amalowa m'malo mwa mkate. Ndizotheka kodi? Inde mungathe! "

Koma pali chinthu chimodzi chofunikira - si mkate wonse womwe uli wofunikira mofananamo. Akatswiri azakudya, akatswiri odziwitsa zaumoyo, komanso ophunzitsa zolimbitsa thupi amavomereza izi.

Onaninso mapangidwe ake

Katswiri wazamaphunziro Marina Berkovskaya (@doctor_abaita) akuwonetsa kuti m'malo mwa mkate woyera ndi buledi ndipo, osadikirira mafunso angapo ochokera kwa omwe adalembetsa kuti "mukutsimikizira chiyani", amatcha Dr. Korner.

Kodi ndichifukwa chiyani dokotala wodziwika pa intaneti, m'mawu ake, amakonda kwambiri ma crispes awa?

• Choyamba, pakupanga kowonekera (nthawi zonse kumachokera ku mayina 2-5 omveka);
• Kachiwiri, pamitundu yosiyanasiyana;
• Chachitatu, chifukwa chakuti ndiwopatsa thanzi komanso alibe chopatsa thanzi (15-30 kcal pa mkate), komanso mpweya komanso osati wovuta, monga opanga ena ambiri; ⠀
• Chachinayi, Dr. Korner ndi gwero labwino kwambiri lazakudya zopatsa thanzi (13 g / 100 g), zina mwa izo zimalimbikitsidwa ndi mavitamini, ndipo ngati mchere uwonjezeredwa, ndiye kuti umakhala ndi ayodini komanso umapezeka pang'ono kuti utsimikizire kukoma.

"Kawirikawiri, chisangalalo chotere cha zakudya zotchedwa endocrine", - chimapereka kufotokozera mwachidule, koma kwamphamvu kwambiri kwa Dr. Korner ndi katswiri wodalirika ndi anthu 140. 

“Panthaŵi ya chakudya changa, ndinaphunzira mmene mkate wonse wapadziko lapansi unapangidwira. Ndipo inu mukudziwa chiyani? Ndikudabwa kwambiri kuti mu 99% ya milandu shuga, yisiti ndi ufa zimawonjezedwa ku mikate yonse pazifukwa zina, "Tanya Mint, wophunzitsa zolimbitsa thupi komanso wazamisala (@tanyamint) amagawana zomwe adakumana nazo. "Tsoka ilo, nthawi zambiri muzinthu zotchedwa" zothandiza "ndi" zakudya "zakudya" zomwe zili kutali ndi zabwino, samalani," akuchenjeza mnzake, mphunzitsi Nastya Korneenko (@tochkab). 

Momwe mungasankhire buledi wabwino

Mkate uyenera kupangidwa ndi chakudya chambiri (monga zopangidwa kuchokera ku njere zonse) kuti ukhale ndi mphamvu zokhalitsa komanso nyonga. Zitha kukhala ndi: mchere, vitamini ndi mchere maofesi, timadziti ta mabulosi.

Sayenera kukhala ndi: yisiti, ufa, shuga, wowuma, zotetezera, zokometsera, "Yana Prudnikova, katswiri wazakudya-gastroenterologist, akuwonetsa zomwe ayenera kutsatira posankha mkate, ndipo olembetsa zikwi 63 amamvera malingaliro ake.

Dokotala wa Opaleshoni Renat Khayrov (@ doctor.khayrov) amatsatira malingaliro ofanana, pambuyo poyesa payekha mitundu 5 ya mkate (zopangidwa zinayi mwa zisanu mwa opanga asanu zomwe zimakhala ndi thanzi zimaphatikizanso ufa - ufa wapamwamba kwambiri komanso wotsika mtengo wosenda, komanso shuga, yisiti ndi ufa wa mkaka. ) amadaliridwa kokha ndi katundu wa chizindikiro cha Dr. Korner: "Choyamba, n'zoonekeratu kuti iyi ndi njere yopanikizidwa, ndi yabwino kwambiri kuposa ufa, ndipo m'menemo mapindu onse a tirigu amasungidwa. Kachiwiri, kapangidwe kake ndi kosavuta momwe ndingathere. Lilibe yisiti, zowonjezera kukoma, shuga, ufa kapena gilateni. Ngati ndinu wosalolera kapena mumakhudzidwa ndi gluteni, izi ndizofunikira kwambiri. “

Alina Sidelnikova (@bez_moloka), mlembi wa maphikidwe ambiri a omwe ali ndi ziwengo, amalangizanso kudya buledi wambewu yense: “Zabwino zonse zimapezeka mchikopa chambewu, chomwe chimachotsedwa ndikupatsidwa nyama. Ndicho, mankhwalawa amachepa mwachangu, samapereka mawonekedwe abwino, amatenga nthawi yayitali kuphika ndi kuphika kuposa ufa wosalala (woyengedwa). Komabe, njere zonse ndizakudya zopatsa mphamvu zomwe zimatipatsa mphamvu "yayitali". Zotupitsa zoterezi zimachokera kwa Dr. Korner ndipo, monga ndaphunzirira tsopano, kuchokera ku mikate yaying'ono ya ana a Jr. Korner. "

Ntchito Yotheka: Kukhala ndi Gluten Kwaulere

Chimodzi mwa zifukwa zofunika kupewa mkate ndi matenda a gluten. “Kusalolera kwenikweni kwa gilon ndikosowa, komabe, ngakhale kwa odwala omwe alibe tsankho, gluten ndi gliadin amasokoneza kugaya kwamatumbo m'matumbo, komwe kumawononga matupi athu. Komanso, mapuloteniwa ochulukirachulukira amachulukitsa matumbo, chifukwa chake zinthu zosagayidwa bwino zimalowa m'magazi ndikusokoneza chitetezo cha mthupi, zomwe zimapangitsa kuti matenda azowopsa ndi omwe amadzitchinjiriza achuluke, "akulongosola za endocrinologist Olga Pavlova (@dia_dietolog_olga_pavlova ) ndikuwonetsa kuti m'malo mwa buledi mukhala ndi mkate wopanda gluten.

Khulupirirani koma fufuzani!

Kuletsa kwa ziweto ku gluten kulibe malire azaka ndipo kumachitika mwa akulu ndi ana, motero amayi osamalira samangokhala pazolemba zowerenga. Alina Sidelnikova anati: "Zakudya zonse zazing'ono za Dr. Korner za ana zilibe minyewa, ndipo mitundu ingapo pakati pa Dr. Korner mikate yayikulu ilinso yopanda thanzi ndipo imadziwika ndi dzina." Blogger yotchuka sikuti imangolangiza olembetsa kuti ayitane ndi kulemba kwa wopanga pomwe ali ndi kukayikira pang'ono pazomwe zili ndi gluten, komanso amawapatsa chitsanzo.

“Ndapempha zikalata kukampani za zinthu zomwe zagwiritsidwa ntchito. Ma crispbreads awa adayesedwa ndi labotale yovomerezeka yapadziko lonse ya STYLAB, yomwe imayang'anira kutsimikiza kwa zotsalira zazakudya, "akutsimikizira Alina Sidelnikova.

"Ndikupangira kuyesa kwa omwe ali ndi chifuwa kapena atopic dermatitis, chotsani mitundu yonse yamtundu wa gluten kwamasabata 2-3 ndikuwona zomwe zimachitika. Sizingakhale zovuta, chifukwa @drkorner ali ndi zakudya 20 zopanda gilateni, chomwe timakonda kwambiri ndi mbewu ya chia ndi mpunga wa fakisi, ”akutero katswiri wazakudya zodzitetezera komanso mayi wa ana awiri abwino a gluten-matupi awo, Iolanta Langauer (@ langauer). Mawu ake oti "Palibe mkate kunyumba, koma si tsoka" ndiabwino, koma anthu omwe aphunzira posachedwa za vuto lawo la gluten atha kukhala ovuta kuzolowera kusadya mkate.

Momwe mungathetsere kulakalaka mkate

Katswiri wa zaumoyo Anastasia Gübner (@ nastya.gyubner) amatipatsa chidziwitso chochepa chokhudza mahomoni ndipo amathandizira kuthana ndi vutoli: "Hormone dopamine ndi gawo lofunikira kwambiri muubwino wa" mphotho "yaubongo chifukwa imakulitsa chisangalalo. Zimawonekeranso mukamadya chakudya chokoma, ndipo ngati chakudya chomwe mumakondera ncholetsedwa, ndiye kuti pali "chisoni" - kulakalaka mabulu ndi mkate.

Tsiku losungulumwa, awiri osungunuka, kenako kupsinjika kwamalingaliro kudayamba, china chake chidalakwika ndipo mudasweka. Njira yotulutsira "choletsa - chisoni" ndikupeza zolowa m'malo mwake. Ndapeza ndipo ndikukulangizani! Ndidasinthanitsa sangweji yanga ya nkhuku ndi Dr. Korner wopanda gluteni. Sindikuwona njira zina zilizonse zanga. "

Maphikidwe Opambana A Mkate: Kwa Vegans ndi Zambiri

Tikuyambitsa chakudya cham'mawa chapamwamba cha 5 kuchokera kwa wazakudya, Alexandra Fomina (@sasha_bewell). Ngati mukufuna kufalitsa ndikuyika imodzi pamwamba pa inayo: sungani ndikubwereza!

Maziko a sangweji nthawi zonse amakhala ofanana - Dr. Korner.

1. Tchizi tchizi + shrimps + arugula
2. Red nsomba + nkhaka + amadyera
3. Tchizi tchizi + zukini + amadyera + dzira
4. Chickpea phala ndi masamba + walnuts
5. Sipinachi + phwetekere + dzira + peyala

Zakudya Zotsogola Zotsogola 3 Zapamwamba kuchokera kwa Nutritionist Anna Kirosirova (@ahims_a)

1. Nyanja ya Tofu pâté: Tofu, nori, supuni ya mafuta a avocado, msuzi wa soya ndi whisk mu blender. Likukhalira basi chokoma mwa bomba.
2. Avocado: ingophatikizani ndi mphanda, nyengo ndi mchere ndi tsabola ndipo mwatha.
3. Tchizi Creamw Cheese: Lowetsani ma cashews usiku wonse, kumenya mu blender ndi madzi pang'ono, mandimu, uzitsine wa shuga wa coconut ndi mchere.

Maphikidwe a mkate wokoma

"Ichi ndi Cannon": chakudya cham'mawa kwa iwo omwe ali ndi dzino lokoma lochokera kwa Alexandra Krylova, wophunzitsa za zakudya (@moya_sasha).

• mkate wa buckwheat Dr. Korner;
• batala wopanda shuga;
• nthochi (m'malo mwake amathanso strawberries);
• pamwamba pake pamakhala kokonati;

Chinsinsi cha kanema "Cheesecake yosaphika osaphika" wolemba Mikhail Martynov (@martynoff_me):