Akatswiri otsogolera padziko lapansi anayamba zakudya zomwe zimalepheretsa chakudya cha zakudya m'thupi kuti chikhalebe ndi thupi lonse. Ndi zakudya zoterezi, thupi limayamba kutulutsa mphamvu makamaka chifukwa cha okosijeni wa mafuta ndi amino acid. Chakudya chokhala ndi zinthu zochepa zomwe zimaphatikizapo zakudya zimathandiza anthu ambiri kuti apeze mawonekedwe osayenerera mu nthawi yayifupi kwambiri. Yesani ndi inu!
Ndi zakudya ziti zomwe zili ndi chakudya chochepa?
Zakudya zazikulu zomwe zimayambitsa zakudyazi ndi mafuta ndi mapuloteni, koma otsika muzakudya. Gululi likuphatikizapo:
- Mtedza
- Nyama ndi zopangira nyama
- Mazira
- Nsomba ndi nsomba
- Mbewu
- Mkaka (wonse) ndi mkaka (tchizi, kanyumba tchizi, etc.)
Kuti mukhale ndi mphamvu ya insulini, ndi zachilendo kudya kuchokera ku 0,8 mpaka 1.1 g wa chakudya m'thupi pa kilogalamu ya thupi tsiku lililonse. Amatha kupezeka ndi mkate, mpunga ndi mpunga, tirigu, chimanga, mbatata, nandolo, oat flakes. Mukamawerengera kalori tsiku ndi tsiku, mudzadziŵa kuchuluka kwa mafuta omwe mumadya, kuti kulemera kwanu kukhale bwino komanso mosalekeza. N'zosamveka kuti tisamachotseretu mafuta ku zakudya. Zili zofunika kuti ziwalo zambiri zithe kugwira ntchito ndi kugwira ntchito. Mafuta a mafuta ndi omwe amadziwika bwino kwa aliyense. Chinthu chachikulu ndi chakuti iwo ndi achilengedwe, osati okonzedweratu. Mwachitsanzo, mafuta omwe anasiya atangokhalira kufuula. Mu mankhwala aliwonse kuchuluka kwa mafuta ndi kosiyana ndipo ubwino wa chinthu chopezekacho ndi chosiyana. Mafuta "othandiza" omwe mungapeze kuchokera ku mafuta, masamba, mtedza, mafuta a maolivi, mafuta (mchere), batala, zonona, kirimu ndi mafuta oposa 60%, palm ndi mafuta a kokonati.
Zimalangiziranso kuchepetsa kugwiritsira ntchito chipatso ndikuyamba kuzigwiritsa ntchito muzing'ono (200 -300 g) za chipatso chosungunuka m'mawa pamaso pa kadzutsa. Masamba a masamba ndi oyenera pa chakudya chilichonse. Ngati chakudya chimene mwakonzeratu sichikhala ndi mafuta konse, ndiye kuti mukhoza kuwonjezera mafuta pang'ono pa saladi - kotero mutha kuwona kusiyana kwake. Chifukwa cha zokoma zosangalatsa, mukhoza kuwonjezera mankhwala omwe amadziwika ndi mavitamini, minerals ndi amino acid - amamera tirigu. Kukhalapo kwake mu saladi ndikofunika kwambiri ngati mukufuna kukwaniritsa chiyanjano ndipo nthawi yomweyo sungani thanzi lanu. Kugwiritsidwa ntchito kwa tirigu kumadzaza thupi lonse ndi mavitamini ndi mavitamini owonjezera. Ndi bwino kupewa kugwiritsa ntchito soya ndi nyemba zina.
Ndondomeko ya chakudya
Kudya, malingana ndi chakudya chimenechi, chiyenera kuchitika nthawi zonse maola awiri ndi awiri ndipo zingakhalepo kuyambira 5 mpaka 7 servings, malingana ndi mapuloteni ofunidwa masana. Pazirombo zoopsa, popanda kukonzekera ndi shuga, thupi limatayika kwambiri amino acid. Motero, othamanga sayenera kutenga kuchulukitsa kuchuluka kwa njirayi poyerekeza ndi mitundu ina ya mapuloteni. Chizoloŵezi cha amuna chimayenda kuyambira 2.5 mpaka 3 g, ndi akazi kuchokera 2.3 mpaka 2.7 g pa kilo imodzi ya thupi. Ndibwino kuti mutangokwera pamama mudyeko kamodzi ka zipatso zozizira. Izi zidzatsegula dongosolo lanu lakumagazi, kotero kuti kadzutsa kadzakhala kanthawi kochepa.
Gawo lina la chakudya - mphindi 30 kuchokera pa choyamba - ayenera kukhala ndi mapuloteni ambiri komanso mafuta ochepa. Ndi bwino kudya maola awiri kapena masana mutadya chakudya cham'mawa. Mfundo yofunika kwambiri pa chakudya chimenechi ndi kudya kwa mafuta ndi mapuloteni, zomwe zimayenera kulowa thupi mwamsanga mutatha kuchita masewera olimbitsa thupi (zomwe ndizofunikira). Nthawi yodya chakudya imadalira zifukwa zingapo, monga: Ngati ntchito yanu yapadera (yophunzitsa, ntchito, kugwira ntchito mwakuthupi) imagwera pa theka la tsiku (kuyambira 9 mpaka 12), ndiye gawo lalikulu la chakudya likuchitika nthawi ya pakati pa 12.00. ndi 13.00. maola (mwachitsanzo, osachepera maola awiri pambuyo pa ntchito)
Ngati mukugwira ntchito mwakhama mapeto a tsikuli (pitani kuntchito pambuyo pa ntchito kapena kusukulu), ndiye nthawi ya chakudya, malinga ndi zakudya zomwe muli ndi chakudya chochepa chokha, zimachokera 5 koloko. mpaka 20.00. Patapita nthawi ndibwino kuti musadye zakudya zowonjezera mafuta, chifukwa sizidzakulungidwa usiku.
Palinso mwayi wolekanitsa chakudya chophweka chokhazikika m'magawo awiri omwe amadya pakati pa 10.00. ndi 14.00. maola. Ndipo mutatha kudya chakudya ndi mafuta. Choncho, mapuloteni m'matumbo adzafika mofulumira kuti akapeze kusowa kwa amino acid m'thupi. Ndi zakudya zochepa zomwe zimapezeka m'magazi, mtunda wa pakati pa zakudya usadutse maola anayi kuti mupewe kufooka kwa mapuloteni m'thupi. Izi zikhoza kuwonetsa imfa yosafunika ya minofu ya minofu. Chakudya chomaliza cha tsikuli chiyenera kukhala ndi mapuloteni. Mwachidwi, chakudya chamadzulo chidaphatikizidwa kukhala mitundu yambiri ya mapuloteni (nyama ndi mkaka kapena mazira ndi mkaka, etc.). Kuphatikiza ndi mafuta ochepa.
Kodi mungakonzekere bwanji chakudya chimenechi?
Zakudya za nyama ziyenera kutengera chithandizo cha kutentha. Zosuta fodya sizinakonzedwe. Mbewu zimadyedwa yaiwisi, yophika kapena yophika mafuta. Makamaka kugwiritsa ntchito mphodza kapena nyama yowonongeka. Nsomba ndi nkhuku zimatumikiridwa zophika kapena zophikidwa mu uvuni kapena pa grill.
Kodi ndi maphunziro otani omwe angakhale othandiza kwambiri mu zakudya zamtundu uwu?
Ndi zakudya zoterezi zikhoza kuwonedwa (makamaka poyamba) kuchokera kumodzi mpaka m'magazi shuga. Zochita zogwira mtima kwambiri ndizo omwe nthawi yayitali imakhala ndi mphindi 30 mpaka 45 ndikuphatikizidwa ndi mphamvu yochuluka (mu mphamvu ya kupirira). Chitsanzo chabwino cha maphunziro amenewa ndi Tai-Bo gymnastics. Komabe, kupititsa patsogolo kwa aerobic kwa nthawi yayitali kungabweretse mavuto owopsa, makamaka kwa anthu omwe ali otsika kwambiri m'thupi komanso hypoglycemia (shuga wotsika magazi). Kuleka kugwira ntchito musanayambe kutopa kudzatha kupewa vutoli. Ngati mukuvutikabe, muyenera kudya makilogalamu 100 a chokoleti kapena fructose tsiku lililonse mpaka mutachira.
Kodi zakudyazi zimakhudza bwanji thanzi lanu ?
Zakudya zimenezi ndi zotsika kwambiri za zakudya zamagetsi ndi njira yowonongeka komanso yosasunthika ya kuwonongeka kwa mafuta. Pambuyo pa masabata 4-8 a chizoloŵezi chotere, thupi limasintha kusintha kwakukulu: Mafuta amatha kupangidwa, kuyambitsidwa kwake kumangokhala popanda kukhazikitsa malo "ovuta". Vuto la kusowa kwa mapuloteni ndipo, motero, kusowa kwa minofu kumatayika, popeza kukhala ndi insulini yeniyeni, yomwe ndi yofunika kwambiri kubwezeretsa minofu pambuyo pa maphunziro, ikukhazikitsidwa. Ngati kuchuluka kwa chakudya ndi kupangidwa kwake kumasankhidwa molondola, ndiye kuti kulemera kumakhala kolimba komanso kosalekeza. Kutaya mbali kumbali kumachokera ku 5% mpaka 8% ya kulemera kwa thupi mwezi uliwonse. Yunifolomu imachepetsa mafuta ochulukirapo, pomwe kutaya kwa minofu kumakhala kochepa.
Anthu omwe amatha kutulutsa insulini mwachibadwa, ndizofunikira kudya zakudya zimenezi ndi zakudya zochepa zomwe zimadya zakudya kamodzi kamodzi pa miyezi isanu ndi umodzi. Izi zidzawathandiza kuti azikhalabe ndi mafuta ochulukirapo. Mafuta ambiri mu zakudya angapangitse kuti m'mimba mwakachetechete usakhale bwino. Ngati izi zichitika, ndibwino kuti mutsegulire zakudya zosavuta kuti mukhale wolemera.