Kulemera kunenepa chakudya

Nthawi yomwe anthu ambiri padziko lapansi akufuna njira zothanirana ndi kunenepa kwambiri, pali anthu ena omwe amalakalaka atapeza. Ndipo pakhoza kukhala zifukwa zingapo za izi. Mwachitsanzo, kuonda kwambiri kwa amayi, komwe kumalepheretsa kutenga pakati, kapena kulemera kocheperako kwa amuna, komwe akufuna kuwonjezera kuti akhale owoneka bwino komanso okongola. Ndipo nthawi zina matenda a banal, omwe nthawi zambiri amakhala anzawo a thupi lofooka komanso lofooka.

Zakudya zopatsa thanzi komanso kulemera pang'ono

Kuvutika ndi kuchepa thupi, anthu nthawi zambiri amayamba kufunafuna mwakhama zakudya, maphikidwe komanso mankhwala omwe angawathandize kuthetsa mavuto omwe alipo kale. Ndipo paphokoso losatha ili, amaiwala za chinthu chofunikira kwambiri - kukaonana ndi dokotala. Kupatula apo, kuonda kungakhale chizindikiro cha matenda akulu omwe amakhudzana ndi kagayidwe kake, kusadya bwino kwa zakudya zina, kapena kuchuluka kwama cholesterol, omwe angangopezedwa ndi katswiri wodziwa zambiri.

Komabe, ngati palibe mavuto azaumoyo, mutha kuyamba kupanga zakudya zanu zatsopano. Pomwe zingatheke, pazikhala zakudya zopatsa thanzi, zopatsa mphamvu kwambiri komanso zakudya zochepa, tchipisi ndi maswiti, kapena china chilichonse chomwe chimayambitsa kunenepa kwambiri, koma sichikhudzana ndi thanzi. Kupatula apo, zowonadi, cholinga chanu ndi kunenepa, ndikukhalabe olimba ndikulimbitsa thupi, potero kukonza moyo wanu, osati kuuwononga mopanda chiyembekezo.

Jason Ferruggia, katswiri wophunzitsa mphamvu za mphamvu wa ku United States, ananena kuti “kuti mupeze mapaundi ofunikira, muyenera kudya maola 2-3 aliwonse. Komanso, magawowo ayenera kudalira kulemera kwenikweni kwa munthuyo - pa kilogalamu imodzi (0,45 kg) payenera kukhala 1 gramu. protein patsiku. Kuphatikiza apo, muyenera kusamalira kuchuluka kwamafuta ndi mafuta okwanira. Kuphatikiza apo, kwa anthu omwe ali ndi metabolism yachangu, gawo limodzi mwa magawo atatu azakudya zama calorie a tsiku ndi tsiku ndiabwino kuti atenge mapeyala, mtedza, mafuta ozizira ozizira, mbatata, mpunga ndi pasitala. ” Muyeneranso kumwa madzi ambiri kuti mukhalebe ndi madzi.

Zomwe mungapangire menyu kuchokera?

Mwina, zoyambira pakudya bwino zimadziwika kwa tonsefe kuyambira kusukulu. Zakudya za kalori tsiku lililonse kwa anthu azaka zapakati pa 19 mpaka 30 ndi 2400 kcal. Akalowa masewera, zimawonjezeka mpaka 3000 kcal, kutengera mtundu wake.

Amuna ndi akazi azaka zapakati pa 31 ndi 50 ayenera kudya kcal 2200, motsatana, kukulitsa kuchuluka kwawo mpaka 3000 kcal ngati angakonde masewera. Pambuyo pa zaka 50, anthu amafunikira kcal 2000 patsiku ngati kulibe zolimbitsa thupi mpaka 2800 kcal, ngati zilipo. Komanso, ngati munthu akufuna kuwonjezera kulemera kwake, mlingo wake uyenera kuwonjezeredwa ndi 200-300 kcal wina.

Pofuna kuonetsetsa kuti alowa m'thupi, komanso kuti mukhale ndi thanzi labwino tsiku lonse, ndikofunikira kwambiri kuyambitsa magulu atatu azakudya mu chakudya chanu, omwe ndi:

• Mapuloteni. Iwo adzalola thupi kupeza minofu misa. Magwero abwino kwambiri a mapuloteni ndi mkaka. Nutritionists amalangiza kuwonjezera pa sauces, kupanga mkaka soups, kapena kungomwa kuti athetse ludzu lanu. Kuphatikiza apo, mapuloteni amapezeka mu nsomba (salmon, tuna), nyama zowonda, mazira, mtedza ndi mbewu.
• Zakudya zopatsa mphamvu. Sichinthu chokhacho chothandizira kulemera, komanso ndi gwero lalikulu la mphamvu za moyo wokhutiritsa, wogwira ntchito. Mutha kuwapeza m'masamba ndi zipatso - broccoli, sipinachi, kaloti, tomato, maapulo, mapeyala, mango, malalanje kapena chinanazi. Kuphatikiza apo, chakudya chopatsa thanzi chimapezeka mu mpunga wofiirira, tirigu ndi pasitala, zipatso zouma ndi zoumba.
• Mafuta. Kuti mukhutitse thupi ndi mafuta osachulukitsa cholesterol m'magazi, muyenera kudya nsomba zamafuta. Mtedza (amondi, ma cashews, hazelnuts, walnuts), mbewu, batala wozizira kapena mafuta a masamba ndi oyeneranso. Yotsirizira bwino anawonjezera masamba saladi, motero kuwongolera digestibility wa mankhwala.

Zakudya 13 zapamwamba kwambiri zokuthandizani kunenepa

Peyala. Ichi ndi mankhwala abwino kwambiri amafuta ambiri, kugwiritsa ntchito kwake sikuvulaza dongosolo lamtima. Kwa seti ya 2.7 kg pa sabata, ndikwanira kudya chipatso chimodzi patsiku.

Mbatata. Gwero labwino kwambiri la chakudya. Itha kuphikidwa kapena kukazinga, ndipo imatha kuwonjezeredwa m'masangweji ndikudya ngati chotukuka.

Mitundu yonse ya pasitala. Awa ndi chakudya chofanana. Ndi bwino kuphika ndi ndiwo zamasamba kuti mudzaze thupi lanu osati ndi chakudya chambiri, komanso mavitamini.

Zipatso zouma ndi mtedza. Akatswiri azaumoyo amalangiza kuti muzigwiritsa ntchito pakati pazakudya zazikulu. Amakhala ndi ma calories ambiri komanso amakhala ndi fiber komanso mchere wambiri womwe umathandizira kuti muchepetse kulemera kwanu.

Nyama yowonda. Mutha kugwiritsa ntchito nkhuku yoyera kapena ng'ombe. Ndi gwero la mapuloteni, chitsulo ndi zinki, zomwe sizimangopatsa thupi mphamvu, komanso zimathandiza kumanga minofu.

Smoothie. High-kalori, chakumwa wathanzi. Ndi bwino kumwa zina mwa izo, zomwe zili ndi nthochi, mango, uchi ndi zipatso.

Mphesa. Zimathandizira kuyeretsa magazi, potero kuwongolera kuyamwa kwa michere.

Chiponde. Kuphatikiza pa mapuloteni ndi mafuta, imakhalanso ndi magnesium, folic acid, komanso mavitamini E ndi B3, omwe amathandizira khungu ndi dongosolo lamanjenje.

Mkaka wonse. Ndi gwero labwino kwambiri la mafuta, calcium ndi mavitamini A ndi D.

Mkate wa tirigu wa Durum ndi mpunga wa bulauni. Iwo ali osati chakudya ndi mavitamini B, komanso magnesium, chitsulo, calcium, phosphorous ndi nthaka, komanso CHIKWANGWANI, amene amakhutitsa thupi bwino.

Tchizi wolimba. Ndi nkhokwe ya mapuloteni, mafuta ndi calcium.

Masamba mafuta. Gwero la mafuta ndi mchere.

Salimoni. Kuti mukhale wonenepa, ndikwanira kudya timagulu tating'ono tating'ono awiri patsiku. Izi ziwonetsetsa kuti mafuta ndi mapuloteni oyenera amaperekedwa m'thupi.

Kodi mungawonjezere bwanji kulemera kwanu

1. 1 amapereka nthawi yolimbitsa thupi komanso masewera. Ngakhale zitha kumveka zotsutsana, koma katundu wotere ndioyenera kokha kuti athandize munthu wowonda. Ndipo mfundo sikuti ngakhale pali malingaliro athanzi mthupi labwino. Kungoyenda mphindi 20 zokha kumapangitsa munthu kukhala ndi chilakolako chofuna kudya komanso kumayambitsa kutulutsa ma endorphin, zomwe zimapangitsa kuti azisangalala. Khalidwe labwino silimangokhala chitsimikizo cha moyo wachimwemwe, komanso chida chothandizira kulimbikitsa munthu kuti azisamalira thanzi lake.
2. 2 pewani nkhawa. Amachepetsa chilakolako ndikumayambitsa kukula kwa matenda osiyanasiyana. Kuphatikiza apo, tikapanikizika, thupi limagwiritsa ntchito mapuloteni kutulutsa mahomoni opsinjika, omwe amapangitsa kuti muchepetse thupi. Ichi ndichifukwa chake panthawi yamayeso ndi magawo, komanso popereka ntchito zofunikira, anthu amalangizidwa kuti azikulitsa chakudya chama protein chatsiku ndi 20%.
3. 3 idyani msuzi wa masamba. Amawonjezera njala.
4. 4 Chotsani zakumwa zoledzeretsa ndi zakumwa za khofi mwa kungomutsamo zakumwa, mkaka, kapena smoothies.
5. 5 musazunze maswiti (maswiti ndi makeke), chifukwa kuchuluka kwa shuga kumawononga kuyamwa kwa michere.
6. Onjezerani ofiyira pang'ono mkatikati mwa khitchini yanu. Izi zidzakuthandizani kukhala ndi njala ndipo zidzakuthandizani kuti muzidya pang'ono kuposa masiku onse, kukulolani kuti mufike pafupi ndi maloto anu.

Tatolera mfundo zofunika kwambiri pazakudya zonenepa ndipo tingakhale othokoza ngati mutagawana chithunzi patsamba lochezera kapena blog, ndi ulalo wa tsambali: