Dzina la chakudya cha chilengedwe chonse ndi supuni 5. Ichi ndi mtundu wa zakudya, zomwe pakagwiritsidwe ntchito zimayambitsa kulemera. Zotsatira zoterezi zimatheka chifukwa cha malamulo omveka bwino ndi zoletsedwa pakulandilidwa kwa mankhwala panthawi imodzi.
Njira ya zakudya
Njira yowonjezera ndiyo kuyambitsa kuchepa kwa kilogalamu chifukwa cha kuchepa kwa m'mimba. Zakudya pansi pa dzina la supuni 5 ndizo chakudya choyenera. Chifukwa chake ndizozoloŵera kuziitanira, timaphunzira kuchokera m'nkhaniyi.
Monga tawonera, kuchuluka kwa chakudya chimene mumatenga pa nthawi siyenera kupitirira 5 makapu a tebulo. Ndi gawo ili lomwe lingapangitse thupi kukhala lolemera. Mwa njirayi, mipukutuyi imayikidwa ndi European Dietetic Association (pachiyambi - EuropeanFederation ya Associations of Dietitians). Lamulo lokhudza kukhazikitsidwa kwa ndondomeko linaperekedwa ku 13th International Congress of Congress of Dietitians.
Ntchito yopenda
Mayesero osawerengeka anachitidwa. Otsatirawa anawonetsa kuti Institute of Nutrition ya RAMS ndi zakudya zomwe zimaonedwa kuti zimagwira ntchito kwambiri. Kupweteketsa kumabweretsa zochepetsetsa zachitetezo, zomwe zimakhala zochepa kwambiri ndi zochepa (zinthu) zimayikidwa mu thupi nthawi iliyonse.
Ziwerengero zimati anthu 90 mwa anthu omwe ali ndi vuto lalikulu kwambiri la kupitirira kunenepa komanso odwala kwambiri, ali ndi kukula kwa m'mimba, mofanana ndi mimba ya ziweto ndi nyama zazikulu. Maphunzirowa anachitidwa kuti apeze vuto lenileni ndi zinthu zonse, monga momwe zingatheke kuti ayambe kulandira chithandizo.
Komanso palinso deta ya gastroenterologists ku Russia. Iwo anafalitsidwa mu 2010 ndipo akunena kuti kuwonjezera mphamvu ya m'mimba (chiwalo cha kugaya) ndi vuto lalikulu kwa nzika zonse ndipo ndilofala kwa anthu onse omwe ali ochepa kwambiri.
Matendawa amachokera ku kutambasula kwa mitsempha ya m'mimba. Mu maonekedwe abwino, mimba sayenera kupitirira kukula kwa nkhonya zaumunthu. Kuzindikiritsa mavuto ndi zinthu zomwe zimakhudza thupi laumunthu, zinachititsa kuti pakhale njira zothetsera vutoli. Asayansi anadza kumapeto kuti mukuyenera kuchita mbali zina, njira yabwino yolowera ndi mlingo wa supuni 5. Njira imeneyi imathandizira kuchepetsa kuchepetsa mafuta.
Zotsatira zenizeni
Zomwe zinatuluka, makapu asanu - izi ndizokwanira kwa m'mimba. Zidzatha ndi kuthetsa ludzu lanu, ndipo muzitenga thupi lonse ndi zinthu, komanso musalole kuti mafuta adziwe pamakoma. Ma teat asanu ndi okwanira kuwonjezera nkhokwe zanu za chakudya pa chakudya chotsatira. Kuonjezerapo, ngati mutatsatira malamulowa ndikudya makapu 5 okha pa chakudya chimodzi, mungapatse mimba yanu mwayi wapadera kuti pang'onopang'ono muchepe (kukula). Poyankhula, njira ya 5 spoonfuls imatha kufanana ndi galimoto yotupa, yomwe imatsitsa kapena kutsekemera ubweya pambuyo kutsuka kutsuka. Koma musaganize kuti mimba idzachepa pakapita masiku awiri, ichi ndi njira yopweteketsa komanso yochepa.
Zipuni zisanu zokha - izi ndi 150 magalamu a chakudya, ndipo mbali imodzi yokha imathandizira thupi kutaya kulemera kolemera. Ngati mutatsatira malangizo, simungakwanitse kukwaniritsa nthawi yochepa, koma zotsatira zamuyaya.
Monga momwe mukudziwira kale kuchokera ku magwero osiyanasiyana, njira iliyonse yowonongeka siidzakhala yothandiza kufikira wogwira ntchito mpaka idzayendetsedwa. Ngati mwadzipereka nokha ku thupi lanu, ndipo mutayambanso kudyetsa kudya, ndiye motere mungathe kuwonjezera kunenepa kwambiri. Ngati mwakhala mukudya zakudya zowononga nthawi yaitali, ndipo mlingo wa m'mimba wakhalabe wofanana, ngakhale mutayika kulemera kwake, zingathenso kuganiziridwa ngati zongoganizira, popeza zonse zingakhale zofanana.
Zamoyo ndizobadwa ndi zachirengedwe, popeza zili ndi zosowa zawo. Matupi anu sangakhale odzaza ndi otheka, pamene chakudya chokha kapena mapuloteni okha ndi omwe amadya chakudya. Thupilo lidzafunanso nthawi zonse kuchokera kwa inu, lomwe ndi chakudya choyenera. Pakali pano, zakudya zoterozo zakhala zotheka, koma ili ndi kukula kwake ndi mlingo wake.
Ngati munakhalapo ndidiete ndipo pamapeto pake munabwerera kumsika wodziwika bwino wa chakudya, muyenera kuti mwawona zina kusintha.
Njira zopanda ntchito
Pali njira zosavuta zothetsera kunenepa kwambiri, komanso zipatso komanso masamba. Mwachitsanzo, mudya maapulo ochuluka panthawi, kuti musamve njala komanso kuti mukhale ndi zinthu zothandiza. Koma ndi bwino kukumbukira kuti syev 10 maapulo mudzatambasula mmimba mofanana ngati inu anameza 2 zidutswa zazikulu mafuta nkhumba. Ndipo zotsatira zake ndi zotani? Ndiko kulondola! Inu muli ndi njala, Azuludok anatambasula kwambiri, zomwe zinangopweteka. Mosakayikira, maapulo ali ochepa mu makilogalamu ndipo kuchokera izi simungakhale bwino, koma mosiyana ndi kulemera. Koma kachiwiri, njira iyi imagwira ntchito pokhapokha mutayigwiritsa ntchito. Nthawi zina, zakudya zikachoka, mudzayamba kulemera kwambiri, mwinamwake, mochulukirapo. Kilogalamu imabwera ndi njala yochulukirapo, yomwe "munayimirira" panthawi ya kuperewera kwa zakudya ndi kuperewera kwa mimba, yomwe tsopano ikupemphani kuti mudye kangapo.
Kusiyana kwa zakudya
Zakudya "Zipuni zisanu" zili ndi chimodzi chofanana - izo, monga mitundu yonse ya zakudya, zimabweretsa kusintha kwa thupi lanu. Koma mosiyana ndi mitundu ina, ndi yabwino. Komanso, zakudya izi ndizokhazikika ndipo zimakhala ndi zotsatira zake. Zotsatira zake zimapezeka pogwiritsira ntchito njira yogwiritsira ntchito mphamvu pakutha kwa kudya, koma m'mimba mwanu, mutatenga mawonekedwe oyenera, simudzatsutsa ndikupempha chakudya chochuluka. Simungathe kudya zambiri kuposa momwe zingakhalire mu chiwalo chamagazi, chomwe chidzawatsogolera osati kudya kokha chakudya, koma kuwonongeka kwenikweni. Mu zotsatira zomwe muli nazo: kuika chilakolako chofuna kudya, kutenga chakudya chochepa, ndi kulemera. Ndikofunika kudziwa kuti njirayi ndi yotetezeka, monga momwe mukumverera kumverera kwa maola 5-6.
Chotsatiracho chikhoza kuperekedwa kokha mwachibadwa. Musaleke kudya chakudya. Ngati muli ndi vuto ndi zakudya, pitani kwa dokotala ndikupempha thandizo. Lolani katswiri akhale ndi mlingo woyenera. Ngati makapu asanu ndi asanu pa iwe poyamba sali okwanira, yambani ndi zikuluzikulu ndipo pang'onopang'ono muzichepetsa kuti musamve bwino.
Akatswiri amanena
Ngati mumaganizira za akatswiri, zikhoza kutsutsidwa kuti zakudya "supuni 5" ndi njira yowonetsera thanzi la munthu. Sichivulaza thupi ndikuchiyambitsa kugwira ntchito yoyenera. Mwa njira, kulemera komwe mumataya panthawi yogwiritsira ntchito chakudya kudzakhalabe chimodzimodzi mutatha. Ndiko, pohudeevy kwa makilogalamu 20 kapena 30, ndiye-izi ndizolemera zomwe mumafunikira kuti zikhale zovuta.
Ndipotu, kudya 5 za supuni kumabweretsanso njira zamagulu kuti azigwira bwino ntchito yawo. Kotero, ziribe kanthu kuti patapita nthawi yambiri bwanji chakudyacho chitatha, makilogalamu atsopano omwe saitanidwa sadzakuvutitsani. Ziribe kanthu kuti mumataya supuni 5, 5, 10 kapena 20 kilogalamu, kulemera kwako kudzakhala kochepa pambuyo pa njira yofalitsira.
Menyu
Tengani chakudya pa supuni 5 panthawi. Mitundu ya chakudya - iliyonse! Kuswa pakati pa mapulogalamu sayenera kukhala osachepera maola atatu. Ndibwino kuti mutenge madzi, kuchuluka kwake sikokwanira.