Zinyama zikufunikanso kupeza chakudya, kugwira, kudya ndi kusadya chakudya cha ena. Cheetah imayenda mozungulira kufunafuna nyerere 100 km pa tsiku. Fungo lachikuta silidzapeza wina aliyense ndipo adzafa ndi njala. Nkhumba idzagwira msangamsanga mafuta. Ndipo moyo wathu ndi wotetezeka. Timagonjetsedwa ndi mayesero, kugula zinthu zamagetsi, kulemera ndi kulimbana nazo kwambiri. Kapena kunena moyera kuti "sitidzikana tokha", ndipo timapeza kulemera kwakukulu pamodzi ndi matenda. Simungathe kuthawa kukhumudwa: Kuti tidye mwatchutchutchu m'nthawi yathu ino, kuti mukhale ndi thanzi labwino, muyenera kudzikana nokha komanso kuganizira zomwe mumadya. Kotero tiyeni tiwone izo mu zakudya mu lingaliro lalikulu kwambiri la mawu. Ndipotu, zakudya sizongokhala maola ola limodzi paulendo wa saladi. Ndilo dzina la chakudya chilichonse chomwe chiri ndi cholinga china osati kuthetsa njala. Kotero, zakudya: chirichonse chokhudza chakudya ndi zakudya ndizo zokambirana za lero.
Zomwe timafunikira
Kodi mukufuna kudziwa "chizolowezi cha chakudya" cha thanzi ndi kukongola? Sankhani njira yoyenera yolemetsa kwa inu ndi kulingalira zokhudzana ndi kalori.
ZOYENERA KWAMBIRI
Ndili naye, mumamva bwino, ndipo chiwerengerocho sichikupweteka thanzi lanu. Timawerengera njirayi: kukula mu masentimita osachepera zana (170-100 = 70 kg). Mkazi wina wazaka 30 akugwira ntchito muofesi amafunikira makilogalamu 1600-1850 tsiku kuti azisangalala ndi kulemera kwake. Tawonani izi, malinga ndi zamakono zamakono zamakono, zidzasamalidwa bwino.
MPHAMVU YOYERA
Momwe mumayenera kukhala ndi moyo nthawi yaitali. Njira yake: kukula mu masentimita osachepera 100 kupatula 10-11 (170-100-10 = 60 makilogalamu). Zakudya za caloric zomwe zimakonzedwa ndi 1300-1500 kcal patsiku. Chithunzichi chikuwoneka bwino.
CHITSANZO CHAWO
Zimagwirizana ndi zamakono zamakono zamakono ndipo zikufanana ndi: kukula mu masentimita osachepera 100 kupatula 15-18 (170-100-15 = 55 makilogalamu). Kupeza chakudya cha caloric chokha cha 1150-1300 kcal. Zovala za mkazi wa kulemera kwachitsanzo ndi zabwino.
Phindu la kusintha
Kodi ndibwinoko - nthawi zonse mumamatira kudya komweko komwe mumapeza kapena kuyesera mosiyana? Chitsimikizo cha thanzi ndizosiyana. Momwe mungakwaniritsire - kusankha kwanu. Kuti mudzipatse mavitamini onse ndi ma microelements, pamafunika zakudya 30 zosiyana mkati mwa sabata. Ndipo nthawi zambiri timasankha mbale tsiku ndi tsiku kuchokera ku zigawo zisanu ndi zisanu ndi chimodzi, chifukwa ndizosavuta, ndipo timanena moyenera kuti "Ndapeza zakudya zanga zabwino." Chizolowezi chodzipatula kwa ochepa, ngakhale chothandiza kwambiri komanso chothandizira kwambiri, chimapangitsa hypovitaminosis. Mwachitsanzo, ife nthawi zambiri timakhala ndi vuto la vitamini D, lomwe silimangotulutsa dzuwa, komanso limalowa m'thupi limodzi ndi mazira, batala ndi nsomba zamchere. Ngati mukukana mankhwalawa - simungapeze mavitaminiwa, ndipo mwa njirayi, ndi anti-carcinogen wamphamvu. Inu mukhoza kusintha nthawizonse mankhwalawa chifukwa cha zosiyanasiyana. Koma pali njira ina - kusintha kwa dziko lonse pa zakudya, zomwe zimakhala ndi ma bonasi owonjezera.
Zakudya ndi thupi
Zakudya zosazoloŵeratu za chiwerengero cha zakudya zakuthupi ndizofanana ndi maphunziro opanga: amaphunzira kugawaniza zatsopano, kupeza zatsopano zamagetsi ndi mavitamini, amakhala ndi mafoni ambiri komanso amatsutsana ndi tizilombo toyambitsa matenda ndi mavairasi. Mmodzi amene adya zakudya zosiyanasiyana, matumbo amakhala ndi microflora yogwira ntchito, yomwe imangowonongeka mosavuta adani. Ndipo ngati anthu awiri atalawa zonona zokha sizitsamba zoyamba, ndiye kuti mwayi wa poizoni ndi wapamwamba kwa munthu amene wakhala wokhulupirika kwa zomwezo kwa zaka zambiri.
Zakudya ndi maganizo
Ndondomeko yatsopano yodyera chakudya ndiwatsopano mdziko. Ngati mukufuna kusintha maganizo anu, yambani ndi zakudya. Mkhalidwe wa mpunga wa nsomba za ku Japan ndi wosiyana kwambiri ndi zakudya za Mfalansa Montignac, wolemera mu tchizi ndi pates.
KUZENERA KWAMBIRI! Zakudya zamakono zatsopano zomwe zimapangitsa kuti thupi likhale lopweteka masiku asanu ndi awiri kapena asanu ndi limodzi zimalimbikitsidwa kuti musayese nthawi zambiri 2-3 pachaka. Zakudya zazing'ono ndi zovuta, zopangidwa kwa masiku 3-5, 4-5 pa chaka. Zakudya za nthawi yayitali monga kalembedwe ka zakudya - m'miyezi 12-16.
Momwe mungasankhire zakudya
ZOKUTHANDIZANI: Ndiwe wangwiro ndipo mukuganiza kuti mukhale wolemera (oposa 10 kg)
Mukasankha zakudya, muyenera kuyembekezera kuti simubwerera ku njira yamadzulo yam'mbuyomu. Choncho ndizomveka kukhala pazinthu zatsopano zatsopano komanso zowona komanso zodalirika zokhudzana ndi zakudya zomwe zili ndi magawo atatu. Yoyamba imapatsa zakudya zolimbitsa thupi (zosakwana 900 patsiku), mwamsanga kulemera, nthawi zambiri mpaka 10 kg. Pachiwiri, malo okhutiritsa (1000-1200 kcal) mumapitirizabe kuchepetsa thupi, pang'onopang'ono mumakhala wolemera. Ndipo pachitatu (kuchokera 1300 mpaka 1800 kcal) - mumakhala nthawi zonse komanso sabata iliyonse mumayang'anitsitsa kulemera kwanu, mukuyang'ana kukonza zakudya zamakono zomwe zimadya zakudya zowonongeka.
ZIMENE MUNGASANKHE
Kwa zakudya zowonjezera mapuloteni, zomwe zimawoneka pafupipafupi. Zili ndi mapuloteni ambiri - nyama ndi nsomba, mkaka, masamba (kupatula mbatata), zipatso zochepa ndi zakudya zina - mkate ndi pasitala. Zakudya zonse zapuloteni zimagwiritsidwa ntchito kwa nthawi yaitali ndipo sizingapereke zodabwitsa zodabwitsa. Zimatchuka kwambiri, chifukwa zimataya mwamsanga.
Izi zikuphatikizapo zakudya za Atkins ndi Kremlin: mapuloteni a nyama ndi masamba ndi mafuta - popanda zoletsedwa, masamba - zambiri, zipatso ndi ufa - pang'ono. Zakudya za m'mphepete mwa nyanja - pali mapuloteni ambiri, koma chiwerengero cha mafuta a nyama ndi ochepa, chakudya chimaperekedwa. Malo Odyera Zakudya - komanso mafuta ochepa komanso owonjezera kwambiri. Zakudya zokoma kwambiri za Montignac, zochokera ku French cuisine.
Kwa wodwala, amene alibe malo othamanga, zakudya zamagulu ndi mafuta abwino. Maziko awo ndi mkate wonse wa tirigu ndi tirigu, buckwheat, pasta zonse, nyemba, mtedza. Zakudya za mkaka, nyama, nsomba, mafuta ochepa kapena mafuta ochepa, masamba, zipatso, uchi amaloledwa. Zakudyazi zimaphatikizidwa ndi mafuta a masamba - mafuta ake amawathandiza ntchito ya pakatikati ya mitsempha yomwe imadya mafuta. Zakudya za mafuta a m'thupi zimaphatikizapo okoma, chifukwa zimapanga shuga m'mwamba mwabwino. Amataya thupi kwambiri pang'onopang'ono kusiyana ndi mapuloteni.
Zakudya zamtundu wa mafuta otsika kwambiri zimaphatikizapo zakudya zamtundu wa Rosemary Conway (nyama - kawiri pa sabata, kaloti ndi masamba obiriwira omwe amawotcha popanda mafuta, mopanda malire, zakudya zonse za mkaka - ndi mafuta ochepa komanso zakudya zonse za ufa) .
Khalani osamala - "zopititsa patsogolo". Sankhani chakudya chilichonse cha nthawi yayitali, pang'onopang'ono, mkati mwa mwezi, kuchepetsa kudya kwa caloric, kufikira mutakafika kcal 1000 patsiku, ndi kuwasunga kufikira mutayika kulemera kwake.
ZOKHUDZA: Nthawi zonse ponyani 2-5 makilogalamu aliyense kuti muzisunga moyenera
Chakudya choterechi chiyenera kukhala mu chida cha mkazi aliyense. Zapangidwira masiku 7-15, zimagwiritsidwa ntchito 3-4 nthawi pachaka ndipo zimakhala zathanzi, chifukwa zimawoneka ngati kuyeretsa m'kati mwa zovala - zimachotsa zonse zosafunikira mkati ndi kunja, zimatsuka kapangidwe ka zakudya kuchokera ku poizoni, kubwezeretsanso dongosolo la kudya.
ZIMENE MUNGASANKHE
Zakudya zomwe zikuwoneka zosangalatsa kwa inu ndikukupatsani zotsatira zomwe mukufuna. Sichiyenera kuyambitsa kukwiya, kunyansidwa ndi kukanidwa. Chabwino, ngati chakudya chiri ndi "bonasi" ina - imapereka mphamvu zowonjezera mphamvu kapena kubwezeretsanso. Musamamuchitire ndichisokonezo chachikulu ndikukhala pazifukwa zilizonse: musati muzikonda - ponyani.
Kuti musatengenso makilogalamu otayika pambuyo pa zakudya zowonetsera, ndibwino kuti muchepetse zakudya zanu zomwe mumazidya ndi 300 kcal patsiku. Timayesedwa kuti tigwire ntchito kamodzi pa sabata. Mwamsanga pakangowonjezera 2 makilogalamu ochulukirapo - timakhalanso pamadyerero enieni.
ZOKHUDZA: pa mtengo uliwonse kwa masiku angapo, chotsani 2-3 makilogalamu kuti mukwere muvalidwe lanu lomwe mumakonda
Timapeza zakudya zochepa kwambiri. Kukhazikika kwake kumakhala maola 500-650 patsiku. Bwanji ndizing'ono? Kulemera kwake kwabwino, ndikovuta kulemera.
ZIMENE MUNGASANKHE
Chakudya chamadzulo chikhoza kukhala choyambirira - m'masiku ochepa ngakhale mndandanda wodabwitsa kwambiri, monga "mazira asanu ozizira asanakagone ndi theka la lita imodzi ya yogurt m'mawa," sangawonongeke. Zakudya za mono zomwe zimakhala ndi zakudya zochepa zokhudzana ndi kalori zimakhala zothandiza komanso zosavuta (mbatata kapena kabichi kokha). Pambuyo pa zaka 40, timakonda zakudya zazing'ono zomwe zimachotsa madzi ochulukirapo (mwachitsanzo, popanda mchere, ndi mpunga wochuluka), komanso kuwonjezera ma anti-cellulite massage kuti mutulutse minofu m'madzi.
ZOKHUDZA: kusunga mgwirizano ndi thanzi
Zakudya zoterezi zimagwirizana ndi nthawi yaitali, zimasankhidwa makamaka. Mukhoza kupita kwa iwo kuti musadye mafuta mutataya kulemera kwa zakudya zomwe mudali nazo kale.
ZIMENE MUNGASANKHE
Zakudya zabwino - zomwe zimatchedwa chakudya chilichonse, chomwe chili ndi mapuloteni, chakudya, ndi mafuta - masamba ndi zinyama. Iwo amagawidwa chakudya (mu chakudya chimodzi timadya mapuloteni onse, mchimake - zonse zimagawenga). Zakudya zogwirizana kwambiri za ku Japan-timaganizira za nsomba, ndiwo zamasamba, mpunga, mtedza, osasakaniza mkaka. Komabe, akatswiri a zamatenda a ku Latvia amalangiza mkaka monga kasupe mmenemo kuti achoke. Zakudya za Mediterranean zimakondweretsa kwambiri - nsomba ndi nsomba, mazira, tchizi, masamba ambiri ndi zipatso, popanda mbatata ndi pasitala. Mu mafashoni a ayurvedic zakudya - kawirikawiri Ayurvedic dokotala amapanga chakudya chake pachaka, pamene amachiza thanzi. Ndipo, ndithudi, ndinu mfulu kuyesa njira iliyonse yopanda thanzi - mapuloteni kapena mavitamini.
Kodi ndingasinthe zakudya pothandizira kuchepa?
Inde, mungathe. Izi zatsimikiziridwa ndi asayansi ochokera ku bungwe la sayansi la American American Lifespan, amene chaka chonse adaphunzira momwe kuwonongeka kwa kulemera kwa odyera osiyana. Palibe njira yodzichepetsera, kapena thanzi lovulaza, kusintha kumeneku sikudzabweretsa, chinthu chachikulu ndi chakuti pa chakudya chatsopano, simudzawonjezera chiwerengero cha makilogalamu. Tangoganizani kuti mukuganiza kuti mutaya kulemera pa zakudya za Atkins, idyani nyama, mazira ndi saladi wobiriwira ndipo mukudyetsedwa ndi chakudya. Lerengani kuchuluka kwa makilogalamu omwe mumatenga tsiku ndi tsiku, ndipo muzisunthira zakudya zamasamba kapena zakudya zamagulu, muzidya saladi ndi tirigu. Mwinamwake mutayalemera pang'ono pang'onopang'ono, koma simudzakhala ndi mafuta.
Nchifukwa chiyani nthawi zina timavutika tikamadya zakudya zina? Musawope, palibe chimene chasweka mwa inu. Mwachidule, thupi lathu limapanga okha mavitamini omwe akufunika panthawiyi. Zakudya zopanda mafuta - mavitamini ochepa omwe amawononga mafuta. Ndipo pamene mukusintha zakudya zokhudzana ndi mafuta, mumatha kumva chisoni m'mimba. Yemwe sanadye masamba obiriwira kwa nthawi yayitali, maapulo awiri ndi mbale ya kabichi zidzasokoneza malungo. Kwa nthawi yaitali ndayiwala za shuga - zidzandipangitsa kudwala ndi maswiti.
Thupi lathu limagwiritsa ntchito zakudya zina pafupifupi chaka chimodzi. Ndipo zimatengera nthawi yopuma mavitamini enzyme kuti abwerere kuntchito. Ngati mwakana kudya shuga kwa nthawi yayitali, kapena kuchokera ku mafuta, kapena ku masamba obiriwira ndi zipatso, kapena ku mbewu zonse, sintha zakudya zanu kuti zitheke pang'ono, mkati mwa masiku 7-10. Imwani timadzi timene timapatsa atatu kapena 4 (200 ml) tiyi yachakuta pa tsiku - timbewu timayambitsa chimbudzi.
KUZENERA KWAMBIRI! Ngati mutatha popanda chodya chanu chodyera, opanda chokoleti kapena opanda mafuta onunkhira kwa miyezi isanu ndi umodzi, thupi lanu lidzatuluka mwa iwo ndipo chilakolako chawo chidzatha.
Kumbukirani thanzi lanu!
Mudziko muli zakudya zambirimbiri - chilichonse chokhudza chakudya ndi zakudya sizingadziwika. Koma muyenera kukumbukira chinthu chachikulu - pakufuna ungwiro, munthu sayenera kuiwala za thanzi! Zakudya zina sizikugwirizana ndi tanthawuzo. Kudya ndi mapuloteni apamwamba amatsutsana ndi matenda a chiwindi ndi impso. Zakudya zamakono za mapuloteni a nyama zimalowerera m'chiwindi ndipo zimatulutsa impso kudzera mu impso.
Zakudya zamagulufidi (zochuluka zambewu ndi pasta) sizothandiza kwa iwo omwe makolo awo amavutika ndi matenda a shuga a mtundu wa 2, chifukwa amafuna insulini yambiri kuti azigwiritsa ntchito chakudya.
Zamasamba ndi zokolola zimadya mosiyana ndi matenda a mmimba ndi m'matumbo - chakudya chochulukitsa ndi chomera chimapangitsa kuti thupi lizidya.