Anthu ambiri okhala ndi kulemera kwakukulu, njira zambiri zothetsera vutoli. Chithandizo chamakono cha kilogalamu sikunapezeke mpaka pano, koma pali njira zingapo zomwe madokotala alibe chotsutsana nacho.
Mfundo yakuti chakudya chovuta ndi chovulaza, amadziwa zonse. Osati kale kwambiri, atayesa kafukufuku wa sayansi ndi madokotala, iwo adanena chigamulo pa zakudya zomwe kale zinkakonda kwambiri mapuloteni: kuti sitinapewe kulemera kwa chakudya chochuluka, choncho sizowononga komanso kukhala koopsa kukhala puloteni imodzi. Ndani amadziwa, mwinamwake zaka makumi asanu ndi zisanu nthawi zowonjezera kuchepa thupi, nayenso, adzapeza zolakwa. Koma pamene iwo ali_wopambana ndi othandiza kwambiri momwe puudology yamakono ikupereka.
1. FROZEN NUTRITION
Choyamba chinayankhulidwa muzaka za m'ma 80 zapitazo, koma zinatsimikizira kuti zatha zaka za m'ma 1990. Pa nthawi yomweyi adatsimikiziridwa kuti mafuta omwe ali kumbali si osiyana kwambiri ndi mafuta omwe amadya zakudya, zomwe zikutanthauza kuti ziyenera kukhala zogulira mafuta ochepa, monga kulemera kwake kumayamba kuchoka.
Zakudyazi ndi zosavuta kuposa zina zonse. Inu muli odzaza ndi mphamvu, kudya chirichonse ndi nthawi iliyonse, ndipo kulemera kwafupika ndi 1.5-2 makilogalamu pa mwezi.
Izi ndizo, monga momwe madokotala amavomerezera ndi kuyamikira. Zoona, zikuganiziridwa kuti zonse zomwe zimakupatsani patebulo kapena firiji, zidzakhala za mafuta ochepa kapena ochepa. Ngati nyama, ndiye wathanzi kapena nkhumba, nkhuku kapena nkhuku popanda khungu. Ngati nsomba, kododo, pollock ndi zina zotere: mafuta a mackerel kapena salimoni akhoza kudyedwa 1-2 pa mwezi. Ngati maswiti, ndiye phokoso, mapepala ndi mvula. Mkaka ndi kefir - 1%, kanyumba tchizi - sungani. Tsiku limaloledwa osapitirira 40-50 magalamu a mafuta.
Kusanthula kwathu:
+ amalekerera kuposa zakudya zina
+ palibe choletsedwa
+ pali nthawi iliyonse ndi kulikonse kumene mukufuna
+ palibe chifukwa chowerengera ndalama
+ katundu wopezeka pagulu
+ zokonda za munthu aliyense zimasinthidwa
- Powonongeka kwa mafuta (zosakwana 15-20 g patsiku), kusowa kwa mavitamini A, D, E, K ndi polyunsaturated mafuta omwe amatha kukhala ndi mafuta ambiri.
2. WOTCHEDWA CHAKUDYA (KUKHALA)
"Zakudya zatsopano", zomwe zimatchedwa kudzoza (kuchokera ku Chingerezi kuti zidyetse - "kudya"), zakhala zikudziwika kale. Izi ndi zakudya zochepa, zothandiza pokhapokha kulemera kwakukulu, ndi matenda a m'mimba. Chinthu chachikulu - kupaka mafuta kumachepetsa kuchepa kwa kalori tsiku ndi tsiku. Asayansi atsimikiza kuti nthawi zambiri timadya, timachepetsa zochepa zomwe timazifuna kuti tipeze.
Kawirikawiri, kalori yokhudzana ndi zakudya yafupika ndi 10-15%.
Kulemera, ndipo izi ndi zabwino, koma kudyetsa kuli ndi ubwino wambiri. Ngati palibe kudya (kudya ndi kudyetsa pang'ono pang'ono), munthu amasunga zabwino usiku uno ndikugwiritsa ntchito mphamvu tsiku lonse, ndipo mphamvu zake zimawonjezeka mwachibadwa. Chabwino, potsirizira pake, motsatira maziko a kugona kwachizoloŵezi tulo, komwe kumathandizanso kulemetsa.
Kusanthula kwathu:
+ zakudya zoterezi zimathandiza pa matenda a m'mimba, zomwe zimalepheretsa kukula kwa matenda a atherosclerosis, kuthamanga kwa magazi, kuchepetsa ukalamba.
+ Kulemera kwa mphamvu ya mafuta kungakhale kolimbikitsidwa kwambiri ngati kuchepa kumadutsa chakudya chochepa
- Ngati simuli amayi , muyenera kunyamula chakudya pamodzi ndi inu nthawi zonse: simungathe kudya chakudya.
3. CHITSANZO CHA DISH
Ngati 50-60% ya zakudya zanu ndi zakudya zovuta, 25-35% ndi mafuta abwino (mono- ndi polyunsaturated), ndipo 10-20% ali mapuloteni, mukhoza kudziyamika nokha: zakudya zanu ndizoyenera. Simunali odyetsa zakudya ndipo simungathe kuwerengera zakudya m'zakudya? Kenaka gwiritsani ntchito chitsanzo cha mbale. Adzakuuzani zakudya ziti ndi chiwerengero choyenera chiyenera kukhala pa tebulo lanu, kusintha kukula kwa magawo - ndi kuthandizira kuchepa!
Ngati m'chaka, tsiku lililonse kuti tidye chakudya chamadzulo ndi "chakudya", ndizomveka kusiya 20-25 makilogalamu.
Kotero, timatenga chotengera chodziwika kwambiri pa maphunziro achiwiri ndi m'maganizo mwagawikana m'magawo anayi. Gawo liyenera kukhala ndi masamba - mwatsopano, yophika kapena yophikidwa muwiri wophikira, pa grill, ndi mafuta pang'ono kapena mafuta otsika kwambiri (soya, mandimu, viniga wosasa), kapena opanda mafuta.
Gawo lachinayi ndi zokongoletsa (tirigu wophika, mbatata, pasta), ovekanso ndi msuzi wambiri (osapitirira 120-150 g). Mbali ina ya mbaleyo imatengedwa ndi chakudya cha puloteni (nyama yamtengo wapatali, nsomba, nkhuku kapena Turkey popanda khungu, nsomba, nyemba) - masekeli 100 g.
Kudya chakudya chamasana kapena chakudya kumatulutsa mkaka wochepa, mafuta a kefir, tiyi osatulutsidwa kapena madzi. Mukhozanso kudya magawo 1-2 a mkate wambiri, ndi mchere kuti muzisangalala ndi zipatso kapena zipatso.
Kusanthula kwathu:
+ zakudya zosiyanasiyana, zakudya zamtamini komanso mavitamini
+ zochepa zoletsedwa
+ palibe chifukwa chowerengera ndalama
+ katundu wopezeka pagulu
+ zokonda za munthu aliyense zimasinthidwa
- Zakudya zingawonekere kuti ndi zaulere kwa iwo amene amafunikira kulamulira, mafelemu okhwima ndi malangizo amodzi ndi sitepe.
4. CLUB "YOONA"
Kuti muchepetse kulemera, mukufunikira zinthu zitatu - zakudya, magalimoto komanso ntchito ya maganizo. Club "HP" ikuganizira zonse zitatu. Pano iwe udzipeza wekha mu bwalo la anthu amalingaliro ofanana. Mudzapatsidwa malingaliro pa zakudya zowonjezera (zolimbitsa molingana ndi "chitsanzo cha mbale", mafuta ochepa, ochepa). Adzakuuzani za kuyaka mafuta. Ndipo chofunika kwambiri - afotokozani momwe kupweteka kuphatikiza maluso atsopano ndi zizolowezi zakale.
Akatswiri ambiri amavomereza kuti chinthu chofunika kwambiri kuti awonongeke ndi kuthetsa mavuto awo a maganizo.
Mu thupi, chirichonse chimagwirizana, ndipo timayesa kubweza chifukwa chosowa chinthu chimodzi kuposa china. Choncho, chakudya chingatithandizire, kutiteteza ku nkhawa. Podzichepetsa, kupitirira kunenepa kumapereka mphamvu yowonjezera ndikuwonjezera kudzidalira. Maphunziro a magulu mu gululo "Timaletsa Kulemera Moyenera" amathandiza munthu kuthana ndi mavuto ake, adzipangitse kudzidalira - ndipo potsiriza amachepetsa.
Kusanthula kwathu:
+ njira yowonjezera
+ moyo umasintha, umene umabweretsa zotsatira zamuyaya
+ kukhazikitsidwa ndiponso njira yopanda chitetezo chokwanira kwambiri
- Tiketi ku mabungwe kuti mulandire malipiro
- Zakudya ndi zakudya monga mwa "HP" zimayesedwa pa mfundo, ndipo pali kuthekera kochitira nkhanza - mwachitsanzo, kugwiritsa ntchito maphunziro onse a masabata.
5. OTHANDIZA OTHANDIZA
Satiety ya mankhwala ndi calorie zake zokhudzana sizigwirizana. Chitsanzo chosavuta ndi 200 magalamu a mpunga wophika ndi supuni ya mafuta a masamba: pali 150 kcal apo ndi apo, koma mpunga ndi wochuluka kwambiri. Podziwa izi, opangawo anayamba kupanga zinthu "zokhala ndi mavitamini ochepa" - zakudya zapadera, mbale mbale ndi msuzi zomwe zimalimbikitsa kulemera.
Sagawani mafuta omwe amabwera ndi chakudya, ndipo samaphatikizapo poizoni. Chifukwa cha mapuloteni ambiri, mavitamini, mchere ndi zofufuza, ma cocktails ali mofulumira kwambiri. Ndipo ngati mutatenga zakudyazo musanadye (palibe chifukwa choti zikhale m'malo mwa chakudya chamwambo !), Zakudya za caloric za tsiku ndi tsiku zidzatsika ndi 20-30%.
Kuchuluka kwa kulemera kwake ndi kulandila ma cocktails - kuchokera 2 mpaka 4 makilogalamu pa mwezi.
Komabe, madokotala amalangiza zochepa kuti asamalire kulemera kwa kulemera kwake ndi zina - kutonthoza ndi moyo wabwino. Ndipotu, ntchito yochepa imene timagwiritsa ntchito polemera, ndizowonjezera kuti tisunge zotsatira.
Kusanthula kwathu:
+ zokongoletsera zokongola
+ caloric zokhudzana ndi zakudya yafupika mosavuta (pambuyo pa msika mukufuna kudya zochepa)
+ kulimbikitsa zakudya ndi mavitamini ochepa kwambiri
Musakonde kukoma
Kuti mupeze zotsatira zowonjezera, kuwongolera kwina kwa zakudya
6. ZOTHANDIZA ZOLEMBEDWA
Zofufuza za sayansi pa zinyama zasonyeza kuti kuchepa kwa kudya kwa kalori kumapangitsa kuti moyo wa moyo ukhale wochepa ndi 40%. Kodi chakudya chochepa cha calorie chingapangitse anthu a nthawi yaitali? "Inde," adatero Chikaina cha ku Japan motsimikiza, pogwiritsa ntchito zochitika za anthu a pachilumba cha Reway. Mu zakudya zawo, ali ndi makilogalamu 20% poyerekeza ndi anthu ena m'dziko la Dzuwa, koma amakhala zaka 7 mpaka 10!
Zakudya zamtundu wa caloric zachepetsedwa ndi kuthetsa mitundu yonse yovulaza, monga muffins ndi maswiti.
Koma amadyera, ndiwo zamasamba, nsomba, nkhuku, zoyera ndi mazira amaloledwa m'njira iliyonse. Odya mafuta a Okinawa amalephera kuchepetsa, koma nthawi zina amangodzipereka ku saladi ya nyengo ndi mafuta a masamba kapena kudya advocate.
Kwa otsatila, chakudya chochepa cha kalori ndi moyo, ndipo kutaya thupi si mapeto okha. Mndandanda wa thupi la anthu oterewu ndi pansi pa chizoloŵezi - ndipo kodi sizingakhale zosiyana, ngati tsiku ndi tsiku kudya 1200-1300 kcal?
Kusanthula kwathu:
+ maziko a zakudya - kuchepetsa ubwino wa chakudya
+ amatha kunyamula zolemera kuchokera kuchipatala kumayambiriro kwa kuchepa
- palibe chidziwitso chodalirika pa zotsatira za chakudya chochepa cha kalori pa nthawi ya moyo
- muyenera kudziletsa nokha
yonjezerani chakudya chochepa chokhala ndi katundu wambiri, mwinamwake, sichidzapambana
kusowa kwa mavitamini ndi microelements
amatsutsana ndi anthu omwe ali ndi chizolowezi chokhala ndi anorexia
- sasintha njira ya moyo, amapereka zotsatira zanthawi
- kuthekera kwa kusokonezeka ndipo kubwerera kwa kilogalamu kumakhala kotsika
7. MZIMU WA FRENCH
Ngati mumakhulupirira Mireille Guiliano, mlembi wa buku labwino kwambiri "Chifukwa chiyani akazi achifaransa sakupeza mafuta?", Amuna ake akukonda mkate, samakana maswiti komanso samamva chisoni. Amasamalira ndiwo zamasamba ndi zipatso, amatsatira lamulo "zochepa ndi zabwino" ndipo amadana ndi chakudya chofulumira. Akazi a ku France samakhulupirira mamba, koma "matenda a zipper". Iwo amayenda ndipo samagwiritsa ntchito elevators. Ndicho chifukwa chake ali ndi chiwerengero chabwino kwambiri!
Kwa owerenga ake Mireille akulangiza kuphunzira kuchitira chakudya mwakachetechete, popanda kutengeka, nthawi zambiri ndi pang'ono, amasuntha kwambiri ndi kumwa madzi ambiri.
Cholinga chofunika cha Frenchwoman: "Ngati palibe nthawi yoti tidye, ndibwino kuti tisadye konse."
Njirayi ikuphatikizapo magawo atatu. Yoyamba (masabata atatu) - kusunga diary: izo zidzakuthandizani kudziwa zofooka zanu. Gawo lachiwiri (kuyambira mwezi mpaka zitatu) ndi kusintha kwa kudya. Panthawiyi, muyenera kuphunzira kusangalala ndi zakudya, osati kuchuluka kwake. Gawo lachitatu ndi lofanana ndi lachiwiri, koma ndilo kotheka kufotokozera "kuvulaza" mu zakudya, zomwe zinaletsedwa kale. Kenaka ndikubwera siteji yoyenera kulemera: mukupitirizabe kukhala mkazi wa ku France mpaka kumapeto kwa masiku anu.
Kusanthula kwathu:
+ palibe malamulo oletsedwa
+ "kusewera" njira yochepetsera thupi ngati ambiri
+ angagwiritsidwe ntchito monga filosofi yachilengedwe kuphatikizapo njira zina zochepetsera thupi
- amafuna kudziwa zochuluka za mankhwalawa
8. MITU YA GLYCEMIC INDEX
Lingaliro la glycemic index (GI) linayambitsidwa ntchito ndi madokotala omwe anathandiza anthu ashuga. Chowonadi ndi chakuti chakudya chamagazi chimasintha mlingo wa shuga m'magazi m'njira zosiyanasiyana. Zina zimalimbikitsa kwambiri, ena - apakati, ena - aang'ono. Mphamvu imeneyi idatchedwanso kuti glycemic index (GI). Pakuti chizindikiro chimatengedwa ndi GI shuga kapena mkate woyera, ndi ofanana ndi 100. GI kuchokera 70 ndi pamwamba imatengedwa kuti, kuchokera 56 mpaka 69 - pakati, kuchokera 55 ndi otsika - otsika. GI yochepetsetsa, ndibwino kuti mukhale wolemera.
Kuti mudziwe zizindikiro zowonongeka ndi zophweka, komabe mankhwala omwewo akhoza kukhala ndi GI osiyana malinga ndi chithandizo.
Mwachitsanzo, zimakhala zochepa mu tirigu wosweka kuposa momwe zimakhalira m'mlengalenga kapena popcorn. Kuwonjezera apo, musaiwale kuti pali mankhwala omwe ali ndi GI, ngakhale ali aang'ono, koma mafuta ali oposa. Ndi chokoleti ndi mtedza wambiri.
Chinthu china "chinyengo," chomwe chiyenera kukumbukiridwa nthawi zonse, ndichokuti mndandanda wa mankhwala ungasinthe malingana ndi momwe tinadyera izo mosiyana ndi zakudya zina kapena pamodzi ndi izo. Ngati imodzi ya GI mbale ikulula kuposa yina, ndiye yemwe ali wambiri adzasintha mkhalidwewo. Choncho, makamaka, dieters pa glycemic index sakuvomerezedwa kuti adye chakudya cham'mawa ndi mazira otsekemera.
Kusanthula kwathu:
+ angagwiritsidwe ntchito ndi anthu odwala matenda a shuga komanso anthu omwe akuvutika kwambiri ndi kuperewera kwambiri komanso kuphwanya mphamvu ya m'thupi.
- pa chiwerengero cha misonkhano ndi zoletsa, mutu ukuzungulira
- sasintha njira ya moyo, amapereka zotsatira zanthawi
- kuthekera kwa kusokonezeka ndipo kubwerera kwa kilogalamu kumakhala kotsika