Malingaliro otsogolera chakudya cha kuchepa

Tonsefe timafuna kukhala ochepa komanso okongola. Koma kaŵirikaŵiri pofunafuna chikhalidwe chabwino, timaiwala za thanzi lathu, mwachitsanzo, kuchepetsa kwambiri zakudya zawo kuti zikhale zopanda phindu patsiku. Ndipo izi zimabweretsa mfundo yakuti sitimangowonongeka mofulumira, koma timathenso kuwononga thupi lathu. Palinso zochitika zowonongeka, pamene mtsikana amakonda ndikukhala pa "chakudya" chabwino, koma kulemera kwake kumakhala koyenera. Pankhaniyi, akatswiri a zamaphunziro apeza mapulani ambiri pa zakudya zabwino kwa iwo amene akufuna kulemera, kutsatira zomwe, zotsatirazo zidzabwera.
Zakudya zamtundu wa caloric ziyenera kuwerengedwa kuti mphamvu zomwe mumalandira ndizochepa kuposa momwe mumagwiritsira ntchito mphamvu zanu. Pamene kulemera kwa thupi kumakhala kozolowereka, kuti ndiyiike pamtanda uwu ndikofunikira kuti mphamvu ya mphamvu ikugwirizana ndi ndalama zake.

Komabe, choyamba, mvetserani mfundo yakuti kumwa mafuta ndi okoma kunachepetsedwa. Nthawi zingapo, chiyeso chophwekachi chingakhale chokwanira kuti mupeze kulemera kwake. Izi zokha ndizopambana kale. Komabe, n'zotheka kukwaniritsa zambiri - kuchepetsa chiopsezo cha matenda a endocrine, matenda a mtima, matenda ena komanso matenda ena.

Kodi mfundo zazikuluzikulu ziti zowonjezera pamene kunenepa kumawonekera? Iwo ndi ochepa. Yesani kuloweza zofunikirazi ndikuzigwiritsa ntchito popanga menyu.

1. Chakudya cha caloric chiyenera kukhala chochepa (kuchepa), koma osati kwambiri. Institute of Nutrition ya Russian Academy of Sciences Medical sayenera kugwiritsira ntchito zakudya ndi caloric okhutira pansipa 600 kcal, popeza acidosis ikhoza kukhazikika, kuchepetsa mphamvu ya nayitrogeni kumaoneka, uric acid mu seramu ya magazi, ululu mu mtima, electrocardiographic ndi zina kusintha. Kawirikawiri, zakudya zokhudzana ndi kalori zokwanira 800 mpaka 1800 kcal zimagwiritsidwa ntchito.
2. Zomwe zili ndi mafuta a nyama zachepa. Ndipo gawo la mafuta a zamasamba limakwera kufika ku 50 peresenti ya mafuta onse mu zakudya (polyunsaturated mafuta acids, omwe ali olemera mu mafuta a masamba, atsegula mafuta).
3. Kugwiritsa ntchito pang'ono shuga "mwamsanga" (mwachitsanzo, beet kapena nzimbe).
4. Zamakono zomwe zimachulukitsa njala (zonunkhira ndi nyengo) sizichotsedwa.
5. Kumverera kwachisangalalo kumapangidwa phindu la ndiwo zamasamba ndi zipatso, zomwe zimakhala ndi zotsika kwambiri zamtundu wa caloric zokhala ndi buku lalikulu, komanso chakudya cha 5-6 patsiku (popanda kusamutsa gawo lalikulu la zokhudzana ndi ma caloric tsiku lililonse madzulo).
6. Zomwe mchere umadya muzowonjezera 2-3 g ndi madzi mpaka 1-1.5 malita, nthawi yotentha yotentha - mpaka 2 malita.
7. Gwiritsani ntchito kutsegula masiku, omwe amatchedwanso "zigzag" mphamvu.

Ili ndi mndandanda wa zofunika zomwe mukufunikira kuti mugwirizanitse chakudya cha anthu olemera. Komabe, pali "zinthu zazing'ono" zomwe ziri zofunika kwambiri pa thanzi. Mwachitsanzo, zimalimbikitsa kuchepetsa zakudya zowonjezera mafuta m'thupi. Ngati anthu omwe ali ndi thanzi labwino amadya 600 mg, ndiye kuti anthu ochepa kwambiri sayenera kukhala oposa 300-400 mg. Kuwonjezera apo, ziyenera kuonetsetsa kuti chakudya chikukwanira pa zakudya zamagetsi (monga tazitchula poyamba, amathandizira kuchotsa cholesterol choposa thupi ndikupewa matenda angapo), mavitamini, mchere komanso mchere wina.

Pewani kuchuluka kwa mafuta pakudya poyamba mpaka 60-70 g, ndiyeno mpaka 30-50 g Pulasitiki, mbatata, mkate wakuda (kapena woyera ndi chilombo), gwiritsani ntchito 100-150 g pa tsiku (ayi!).

Kugwiritsa ntchito mkaka kumawopsa kwambiri. Zipatso ndi zipatso zimakonda zokoma ndi zokoma ndi zowawa.

Kuchokera ku zakumwa, perekani zokometsera zipatso ndi mazira a mabulosi osakanizidwa (popanda kuwonjezera shuga), tebulo ndi mankhwala a mchere, tiyi wobiriwira, khofi yofooka yofiira, infusions ya hawthorn ndi zina vitamini. Mowa ayenera kusiya zonse.

Zakudya zimalimbikitsidwa mochepa kuti zingatheke ku mchere, nyama ndi nsomba - kuphika kapena simmer (gwiritsani ntchito mitundu yochepa chabe ya mafuta). Sankhani steam, osati zakudya zokazinga, chifukwa ali ndi mafuta ochepa komanso ochepa. Msuzi amadya makamaka masamba - zamasamba, zipatso kamodzi pa sabata kwa theka la doko. Ndipo ambiri, amakonda zakudya kuchokera ku masamba, makamaka atsopano.

Pewani mitsuko yambiri yophika nyama ndi nsomba, mafuta a nyama, komanso mankhwala - mtima, mapapo, chiwindi (ali ndi cholesterol kwambiri). Pewani nyama ndi nsomba, mafakitale ogulitsa mafakitale, kirimu, tchizi ndi mafuta okwanira, komanso ambiri mafuta. Kuletsedwa kwa inu muyenera kukhala chokoleti, kakale, maswiti, mikate, jams, kupanikizana, kupanikizana, pickles, kusuta, zakudya zam'chitini ndi zamzitini, zonunkhira (tsabola, mpiru, etc.) ndi zomera zomwe zimapatsa mphamvu, monga, horseradish, adyo (radish akhoza kuphatikizidwa mu zakudya kwa odwala owonjezera, limodzi ndi gout, monga momwe amachitira ndi diuretic effect ndi kulimbikitsa excretion salt), sorelo, etc. Ngati kunenepa kumaphatikizapo matenda oopsa, ndiye zomera zomwe ziri ndi magnesium salt (kaloti, parsley, katsabola, galu wamkulu, Greek usiku ndi oatmeal phala).

Chitsanzo cha malingaliro a tsiku ndi tsiku a 800 kcal
Mitengo yowonjezera yokhala ndi calorie zakudya za 800 kcal zingawonekere monga izi:

• Kefir - 200 ml,
• Nsomba ndi nyama ndizochepa mafuta - magalamu 100,
• Ezira - chidutswa chimodzi,
• Natural yogurt - 100 gm,
• Butter - 10 g aliyense,
• Owawasa kirimu - magalamu 10,
• Kaloti, tsabola, tomato ndi masamba ena - 200 magalamu,
• Mbatata - 100 magalamu,
• Maapulo oyipa - 100 gm,
• Madzi - 0,8-1,2 lita.
  

Chitsanzo cha mchitidwe wa tsiku ndi tsiku wa 1200 kcal
Kwa chakudya cha calorie cha 1200 kcal, zosungira tsiku ndi tsiku ndizowonjezera:

• Kefir - 500 ml,
• Zogulitsa nsomba - 100 g,
• Nyama yotsika kwambiri ya ng'ombe - 200 magalamu,
• Mazira a nkhuku - chidutswa chimodzi,
• Zipatso (kupatula mphesa) - 300 g,
• Zamasamba - 200 g,
• Mbatata - 100 magalamu,
• Nyemba - magalamu 20,
• Zipatso zouma - 20 g,
• Butter - 10 g aliyense,
• Mchere - 2-3 magalamu,
• Madzi - 0,5 - lita imodzi.
  

Chitsanzo cha mchitidwe wa tsiku ndi tsiku wa 1600 kcal

• Kefir kapena mkaka - 300ml,
• Zogulitsa nsomba - 100 g,
• Nyama zonenepa zonenepa kapena nkhuku nyama - 200 magalamu,
• Ezira - chidutswa chimodzi,
• Yogurt - 100 magalamu,
• Kabichi - 300 magalamu,
• Masamba otsala ndi 200 g,
• Mbatata - 200 g,
• Zipatso zouma - 20 g,
• Butter - 20 g aliyense,
• Madzi - 1 litre.
  

Kugwiritsira ntchito chakudya chochepa cha calories 800-1000 patsiku kumapangitsa kulemera kwa 1-1.5 makilogalamu pa sabata.

Ndibwino kudziwa kuti pambuyo pa kukula ndi chitukuko cha zamoyo, ndizo zitatha zaka 22-25, kuchuluka kwa njira zamagetsi zimayamba kuchepa pang'onopang'ono. Kukula kwa kuchepa uku ndi pafupifupi 7-8% zaka khumi. Choncho, pokhala ndi zaka, miyambo ya zakudya imayenera kuchepa. Kumbukirani izi nthawi zonse, kupanga zakudya zanu.

Ngati kulemera kwakukulu kukuphatikiza ndi matenda a m'mimba, ndiye kuti masamba obiriwira sayenera kuchotsedwa ku zakudya, zomwe zili ndi coarse, zamphamvu (mwachitsanzo, kabichi).

Pankhani ya nyama ndi nkhuku, ayenera kuphika kapena kuphika ngati zidutswa za cutlets kwa anthu awiri. Mkate umalimbikitsidwa woyera, koma osati watsopano, koma masiku amodzi ndi awiri.

Ndikoyenera kukumbukira kuti kugwiritsa ntchito kwa nthawi yaitali chakudya chochepetsedwa kumabweretsa kuchepa kwa kuchepa kwa thupi. Izi zimachitika chifukwa cha kusintha kwa mphamvu ya thupi (kuchepa kwa mphamvu). Ndipo munthu akhoza kuchira kachiwiri. Chifukwa chake ndikulimbikitsidwa kugwiritsa ntchito kumasula masiku. Zilonda zoterezi mu zakudya zimapuma mokwanira kwa zipangizo zamakono zopangira insulini. Komabe, musadalire chakudya chochepa, muyenera kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi. Mu zovuta, izi zidzakuthandizani kuti mukhale wolemera kwambiri.