Njira yochepetsera imakhala yosavuta: kukhala bwino, simukusowa kudya ndi kusuntha zambiri. Akatswiri a kachipatala akuchita kafufuzidwe pa moyo wathanzi, sanapange zovuta zodziwika. Koma kachitidwe kawo katsimikizira malamulo onse odziwika, kuwamasulira iwo kuchokera kumunda wa chiphunzitso kukhala njira yothandiza. Mfundo yaikulu - sizinali zovuta komanso njala. Chakudyacho chiyenera kukhala choyenera. Palinso zina zowonongeka, zomwe ziyenera kuwamvetsera kwa iwo amene akufuna kulemera mwamsanga. Nazi mfundo zina zofunika kuchokera ku Mayo.
Mawerengero owerengetsera
Muyenera kuwerengera nokha mlingo wanu wa kalori. Malingaliro onse a akatswiri a ku America ndi awa: Mayi amene amatsogolera moyo wodalirika amatha kupeza makilogalamu 1800-2000 patsiku. Komabe, ngati mukuyesera kutaya mapaundi owonjezerawo, muyenera kudziletsa. Chitani zomwe zikuwonetseratu kuti kuchepetsa zakudya zamtundu wa tsiku ndi tsiku ku 1200 kcal kumathandiza kuti muchepetse kulemera bwino, mwamsanga, moyenera komanso mopanda kuwononge thanzi pamene mukukhala ndi chikhalidwe cha zakudya zabwino.
Mukhoza kupanga molondola mphamvu yakuwerengera. Sizovuta kumvetsa. Lowani kutalika kwake ndi kulemera kwake (mu cm ndi kg), zaka, kugonana, chisonyezani cholinga (kuchepetsa thupi kapena kukhalabe woyenera) ndikupeza kuti angati ma kilocalories tsiku lililonse madokotala a kuchipatala cha Mayo amaona kuti ndibwino kwambiri kwa inu, ndipo mukhoza kupeza nokha, kwa inu nokha piramidi chakudya chogwirizana. Kuchokera pamenepo zimakhala zomveka bwino ndi zomwe mungakwanitse tsiku. Kuwerengetsa kwakukulu kwa mphamvu yamtengo wapatali ya chakudya kudzathandiza kuti mkango ukhale wopambana pa kuchepa thupi. Koma komabe sikokwanira.
Zitsulo zambiri!
Awa ndiwo mafinya omwe, mosiyana ndi mafuta, mapuloteni a chakudya, amatengeka ndi thupi mosavuta kudzera mu zakudya zabwino. Amadutsamo dongosolo lonse lakumagazi, osati kutengeka. Nchifukwa chiyani iwo amafunikira chirichonse? Zikupezeka kuti pali zothandiza kwambiri mu mapadi. Zingakhale za mitundu iwiri: zosungunuka komanso zosasungunuka. Yoyamba imasakanizidwa ndi madzi ndikusanduka mtundu wa gel osakaniza mtundu wa "zotupa" zombo zomwe zimatsuka cholesterol pamakoma awo. Mitengo yambiri imapezeka mu chakudya, mwachitsanzo, mu chipolopolo cha tirigu wosasamalidwa, nyemba, maapulo, zipatso za citrus. Mafinyumu osakanikirana amathandiza kuti thupi likhale losiyana - limathandiza kuchotsa poizoni, limaimiritsa ntchito ya m'matumbo. Zomwe zimachokera: mbewu, chimanga, mtedza, masamba. Zakudya zowonjezera mavitamini, monga lamulo, zimafunikira kutafuna bwino, komwe kumatetezanso kudyetsa kudya. Pambuyo pa zonse, mutatha kufufuza, nthawi yochulukirapo muyenera kuzindikira kuti kumverera kwachisangalalo kwabwera kale. Kuonjezera apo, zidazi zimapereka "voliyumu" ya gawolo, popanda kuwonjezera zikhumbo zake. Chizoloŵezi chake tsiku ndi tsiku kwa amayi ochepera zaka 50 ndi 25 g, pambuyo pa 21 g. Kuonjezera zakudya zowonjezera zakudya kumakhala pang'onopang'ono, mkati mwa masabata angapo, kotero kuti mabakiteriya a chiwerengero cha m'mimba amazoloweretsa katundu watsopano. Imwani madzi ochulukirapo, chifukwa ndi ophatikizana ndi zitsulo zake zomwe zimagwira ntchito bwino.
Piramidi ya mgwirizano
Zakudya zabwino kwambiri za zakudya, zoyenera kwa munthu wamkulu wamkulu wathanzi, akatswiri a zachipatala akuwonetseratu ngati piramidi. Pamunsi pake muli masamba ndi zipatso, zomwe zingadye mopanda malire. Koma m'munsimu, malinga ndi a American dietors, kumeneko: 4 ndi 3 servings motsatira (1 kutumikira = 60 kcal = 150-200 g). Kenaka amabwera mankhwala, amakhala magwero akuluakulu: pafupifupi 6 servings tsiku (1 kutumikira = 70 kcal). Gawo ili ndibwino "lodzazidwa" ndi zotchedwa zokhazokha. Izi zimaphatikizapo, mwachitsanzo, mikate yonse ya tirigu, mpunga wosasunthika, oatmeal popanda kuyeretsa ndi kuyerekezera, macaroni kuchokera ku ufa wonyezimira. Amatenga nthawi yaitali kuti adye ndikupereka mphamvu zowonjezera komanso zowonjezereka. Mapuloteni ayenera kukhala ochepa: pafupifupi kotala la chakudya cha tsiku. Ngakhale zocheperako ziyenera kuikidwa mu menyu yawo ya mafuta. Korona piramidi mitundu yonse ya maswiti. Pa iwo osowa zakudya mu chipatala amapanga malire okhwima - osapitirira 75 kcal patsiku.
Timadya moyenera: chakudya cha tsiku ndi tsiku ndi 1200 kcal.
Zakudya 3 + 3 zokasakaniza, 100 kcal, zakumwa - madzi amchere popanda mpweya ndi tiyi popanda shuga.
Chakudya cham'mawa cham'mawa
Oatmeal casserole
Konzekerani tsiku lomwelo ndikuzisiya m'firiji. M'mawa, ingoikamo mbale mu uvuni.
Kwa anthu 8: tebulo limodzi. supuni ya mafuta a masamba; 1/3 chikho shuga shuga; 1/2 chikho cha apulo msuzi; 4 azungu azungu; Makapu atatu a oatmeal ouma; Supuni 1 ya supuni. supuni ya sinamoni; 1 chikho cha mkaka wa mafuta ochepa.
Yambani uvuni ku 180 C. Mu chidebe chachikulu, phatikiza mafuta, apulo puree, shuga ndi mapuloteni. Onjezerani zowonjezera zowonjezera, ndikutsanulira mkaka. Monga momwe ziyenera kukhalira, sakanizani chirichonse. Sakanizani mafuta ophikira ndi kuika masafuwo. Ikani uvuni, osaphimba, kwa mphindi 30.
Mu gawo limodzi: 204 kcal, 8 magalamu a mapuloteni, 34 magalamu a chakudya, 4 mg wa fiber, 4 g mafuta (saturated - 0.7 g), 0,5 mg wa cholesterol.
Kudya chakudya chamadzulo
Saladi yamatala mu mkate wa pita
Tuna ndi gwero la mapuloteni ndi mafuta abwino a zakudya. Zomera zatsopano ndi zabwino kuti zikhale ndi nsomba ndipo zimapangitsa kuti munthu asamamve bwino, osati kutaya thupi ndi mafuta owonjezera.
Kwa anthu 6: lavash ya Armenia, 200 magalamu a letesi yowonongeka, tomato 3 odulidwa mzidutswa tating'ono ting'ono, 100 g ya tsabola wofiira, 200 g ya soda yachitsulo yokongoletsedwa, 50 g wa anyezi odulidwa bwino, 50 g wa anyezi odulidwa bwino, 350 g wa zamzitini nsomba mu madzi ake (madzi okwanira), 1/4 c. supuni za ufa wowonjezera, 100 g ya mayonesi.
Zosakaniza zonsezi ndizomwe zikuyambitsa, nyengo ndi curry ndi mayonesi. Manga gawo lililonse la saladi mu mkate wa pita ndi kuliyika pafiriji kwa mphindi 30.
Mu gawo limodzi: 200 kcal, 15 g mapuloteni, 23 g chakudya, 4 mg fiber, 5 g mafuta (saturated - 1 g), 20 mg cholesterol.
Chakudya chabwino
Gazpacho ndi nyemba
Mwa kuwonjezera nyemba, msuzi wamwambo umalimbikitsidwa ndi fiber.
Kwa anthu 6: 1 akhoza (450 g) nyemba zoyera m'madzi awo (madzi okwanira), magalasi 6 a madzi a phwetekere, 200 g wa tomato ndi 100 g wa nkhaka, finely akanadulidwa, 50 magalamu a anyezi wofiira, parsley ndi 3 cloves a adyo, opangidwa bwino , 1/4 tiyi. supuni ya msuzi wa msuzi, 1 madzi a mandimu.
Sakanizani zosakaniza ndi refrigerate kwa ora limodzi. Kutumikira msuzi ozizira.
Mu gawo limodzi: 191 kcal, 7 g mapuloteni, 38 g Zakudya, 9 mg fiber, 3 g mafuta (saturated - 0 g), 0 mg cholesterol.
Nkhuku ndi chinanazi, idyani masamba ndi mpunga
Ichi ndi chakudya cha ku Asia - chitsanzo cha zakudya zakudya.
Kwa anthu 4: 300 gm ya nkhuku, 1 1/3 chikho cha madzi, 2/3 chikho cha bulauni, 2 tebulo yophika, supuni ya mafuta ya masamba, karoti 1 ndi tsabola imodzi ya belu, yokometsetsa bwino, 250 magalamu a chinanazi , 1 galasi ya nandolo yobiriwira. Ma marinade: 1 teaspoonful. supuni ya soya msuzi ndi apulo cider viniga, 1/2 supuni ya supuni. makapu a ginger watsopano. Msuzi: 1,5 tebulo. supuni ya wowuma, 1 teaspoonful. supuni ya ginger watsopano komanso apulo cider viniga, supuni ya tiyi itatu. makapu a madzi a chinanazi, 1.5 makapuni. supuni za soya msuzi.
Yambani nkhuku. Gwiritsani ntchito zosakaniza za msuzi. Mu madzi kwa tebulo la 1/2. Spoons a mafuta mwachangu kaloti ndi tsabola, onjezani nanapila ndi nandolo, tulutsani chisakanizo. Tumizani ndiwo zamasamba mu mbale. Mu madzi otsala mafuta, mwachangu m'mawere. Onjezerani ndiwo zamasamba, kuziika zonse pamodzi 1 min. Thirani mu msuzi, mubweretseni kwa chithupsa. Kukongoletsa zokongoletsa ndi mpunga.
Mu gawo limodzi: 260 kcal, 17 g mapuloteni, 35 g Zakudya, 4 g ma fiber, 5 g mafuta (saturated - 1 g), 33 mg cholesterol.