Kusintha mwamsanga mwa kanthawi kochepa
Pulogalamu ya Israel dietician imalonjeza kuonetsetsa kwa kagayidwe kake ndi kupumula kwa makilogalamu 10 popanda khama ndi zoletsedwa. Mu chaka chatha kapena ziwiri, dongosolo la zakudya, lopangidwa ndi katswiri wa mafuko a Israeli a Kim Protasov, likufala kwambiri. Kwa nthawi yoyamba iwo anayamba kulankhula za iye mu 1999. Olembedwa ndi kuseketsa "protaction", pamene idayamba kutchulidwa ndi dzina la wolemba, amalonjeza masabata asanu kuti azionetsetsa kuti maselo amatha kuchepetsa thupi komanso kuchepetsa kulemera kwake. Mukhoza kudya nthawi iliyonse yamasana kapena usiku, popanda malire a magawo komanso osadzivutitsa ndi masewera. Chinthu chachikulu - kutsata chakudya chapadera, chomwe chikuwoneka kuti chimapangidwa mwachindunji kwa theka lachiwiri la chilimwe, pamene masamba atsopano angapezeke kulikonse.
Njira yochepetsera
Kuti mudye chakudya, muyenera kusunga masamba omwe mungathe kudya yaiwisi, 5% tchizi, tchizi, tchizi, ndi mazira. Idyani masamba ndi mkaka nthawi zonse, pali zakudya zakudya cham'mawa, chakudya chamasana ndi chakudya chambiri. Koma sungani bwino-musangopita ku yogurts kapena masamba okha. Kuphika zakudya zamtundu uliwonse la lachi Greek saladi, appetizers masamba, mazira ndi tsabola. Phatikizanani malingaliro ndi kupanga maphikidwe anu kuchokera ku zamasamba - katsitsumzukwa kakang'ono, zukini, kaloti, kabichi, nkhaka, zomwe siziyenera kutenthedwa. Mowa amaloledwa mu khofi ndi tiyi iliyonse popanda shuga ndi mkaka. Chinthu choyenera: kumwa madzi okwanira maola awiri tsiku lililonse, mosasamala kanthu za zakumwa zina. Kuchokera ku zipatso mungathe kudya maapulo atatu obiriwira.
Momwe ikugwirira ntchito
Amawotcha mafuta otsika komanso amayeretsa m'matumbo. Izi zimathandiza kuchepetsa kulemera mu gawo lachiwiri. Pectins ndi fiber zimalimbitsa matumbo a peristalsis, ndipo mphamvu yochepa ya caloric imalimbikitsa thupi kuti ligwiritse ntchito ngati magwero amphamvu a mafuta ochepa pansi. Samalani ku minofu. Dziwani: ngati chofunika cha kalori chikuposa kudya kwawo - mwachitsanzo, ngati msungwanayo akudwala, - kulemera kwake kungachepetse chifukwa cha kuwonongeka kwa mapuloteni a minofu. Mlembi wa zakudya amatsimikizira kuti kumapeto kwa sabata yachiwiri chilakolako chodya zakudya zabwino ndi zonunkhira zimatheratu - chamoyo choyeretsedwa chimafuna masamba okhaokha komanso mkaka komanso zingathe kusiya mazira. Mu sabata lachitatu, pagawo la 300g la nyama yokazinga, nkhuku kapena nsomba ziyenera kuwonjezeredwa ku mndandanda wa zakudya zomwe zatha, komanso kuchepetsa kumwa mkaka. Kuchokera kumapeto kwa sabata lachitatu kulemera kudzayamba kusungunuka pamaso panu. Zakudyazi ziyenera kukhala masabata awiri. Anthu omwe amapita kumapeto, afotokoze za imfa ya 10-15 makilogalamu, kusintha khungu la khungu, kuwonekera kwa kuwala ndi indefatigability. Mlanduwu umakhala wochuluka kwa nthawi yaitali, ndipo, chinthu chachikulu, sutha kukoka pa choipa ndi mkulu wa calorie. Protasov amalangiza zakudya zotero kuti aziyeretsa thupi kamodzi pachaka. Chifukwa chotsatira, odyetserako zakudya amatsimikizira kuti kuchotsa chiwerengero cha kilogalamu yomwe ndi yopanda pake.
Kusintha ndi kuwonjezera
Zaka khumi ndi zisanu ndi ziwiri za kukhalapo kwa zakudya sizinamuperekere pachabe. Zapitirira ndi maphikidwe, zotsatila zatsopano. Tsopano izo zimatchulidwa mosiyana kuti masamba onse angadye, kupatula pa zowonjezera zomwe zilipo. Izi ndizogwiritsirani ntchito moyenera, koma ndibwino kukana kwathunthu, mwachitsanzo, kuchokera ku chimanga, nandolo, nyemba, tirigu. Kuchokera pa mndandanda wa mankhwala a mkaka, m'pofunika kuchotsa mkaka - zokhazokha za mkaka zimatengedwa, ndipo mkaka wophika womwe umawotcha ndi wokonzeka kuti ufe. Yoghurts ndi kanyumba tchizi popanda zakudya zingadye mosalekeza. Kuchokera ku tchizi m'pofunika kusankha chofewa, mchere pang'ono, monga mchere umatsekera madzi m'thupi. Komanso, sizingalimbikitse kudya mazira onse - mapuloteni akhoza kudyedwa tsiku ndi tsiku, ndi yolk - kawiri pa sabata. Ndipo ndithudi, mumayenera kuika nyama yokazinga kapena nsomba, yophika kwa anthu awiri.
Kutuluka pang'ono
Kukonza zotsatira ndi kubwezera thupi ku chakudya chozolowezi, kuchoka pa "brawl" kumalimbikitsidwa mofanana ndi momwe chakudyacho chimakhalira. Pa sabata la chisanu ndi chimodzi mu zakudyazo, pakhomo patsiku linayambitsa mafuta a masamba - osapitirira 3 tsp. tsiku. Pa nthawi yomweyi, mankhwala a mkaka ndi 5% mafuta okhutira amaloledwa ndi mankhwala opanda mafuta. Mukhoza kuwonjezera mtedza, maolivi, osayiwala kuchepetsa kuchuluka kwa mafuta. Patsikuli n'kofunika kuti musadye mafuta oposa 30-35 g. Mu sabata lachisanu ndi chiwiri, maapulo obiriwira amasinthidwa ndi zipatso zina zabwino - mapeyala, kiwi. Nthomba, masiku ndi mango saloledwa. Pa 8 koloko m'mawa, yambani kuphika phala. Gawoli siliposa 250 ml. Mwa mbewu, oats ndi abwino. Pa gawo lachisanu ndi chinayi la mkaka pang'onopang'ono amasunthira, poonjezera kugawana gawo la nyama, nkhuku, nsomba. Pa sabata lachisanu, bwererani ku zakudya zam'mbuyomu, poyang'ana muyesoyo ndikusankha zakudya zopanda mafuta, zomwe zimagwiritsidwa ntchito pang'ono.
Zochita ndi Zochita
Malingana ndi akatswiri a zaulimi, dongosolo la Protasov liri ndi ubwino wambiri - mwachitsanzo, limangokhalira kudya zakudya zachilengedwe zokha, kukana mankhwala oyeretsedwa, osakaniza, zakudya zamakina ndi marinades. Komabe, "chisokonezo", monga chakudya chirichonse, chimakhala ndi zovuta zake. Makamaka, si oyenera m'nyengo yozizira, monga chakudya chofiira chimachulukitsa kumverera kwa njala. Ndipo simungakhoze kukhala pa izo nthawi zonse, monga pa zakudya zina zofanana ndi mafuta ochepa komanso ochepa. Zakudya za Protasov ndizochepa kwambiri ndipo zimakhala ndi mapuloteni ambirimbiri popanda masamba a mapuloteni. Choncho, zimatsutsana ndi anthu omwe mwachindunji sangathe kukana mafuta a nyama: Achinyamata akatha msinkhu, amayi omwe ali ndi vuto la kusamba, anthu omwe sali okwanira minofu, matenda a m'mimba (atrophic gastritis, colitis, enzymopathy omwe sangakwanitse kukumba chakudya, matenda a impso, gastritis , cholecystitis, kuperewera kwa matenda m'kati mwachangu). Zakudyazi zimapangitsa kudya zakudya zofunika, monga mapuloteni a nyama, zakudya zowonjezera monga zakudya. Kulephera kwa mapuloteni kungapangitse kuswa kwa mahomoni. Njirayi sivomerezeka kwa anthu omwe ali ndi vuto la kuchepa kwa magazi ndi okalamba, popeza kuti anthu okalamba amalephera kudya zakudya zopsa.
Masabata 1 ndi 2
- Chakumwa
Kanyumba kakang'ono ndi maapulo. Sakanizani apulo ndi 5% kanyumba tchizi ndi yogurt, yikani sinamoni.
- Chakudya cham'mawa
Matabwa a phwetekere. Dulani cilantro, katsabola, parsley ndi adyo, kusakanikirana ndi tchizi ta granular ndikugwiritsira ntchito masentimita a tomato. Mukhoza kudzaza chisakanizo chokhala ndi timiyala tabokosi.
- Chakudya
Okroshka. Nkhaka, kabichi, lokoma tsabola, radish, zitsamba ndi yophika dzira kuwaza, ndi kuthira 3.2% kefir. Mchere pang'ono.
- Chakudya cha masana
Saladi "Vitamini". Apple adulidwe, n'kuwaza madzi a mandimu. Muzu celery, peel karoti ndi peel pa lalikulu grater. Kumbukirani kukolola mbewu ndi manja anu, onjezerani apulo, kuwaza pang'ono, nyengo ndi yogurt ndikupita kuti mupereke kwa mphindi 30.
- Chakudya chamadzulo
Saladi kuchokera ku courgettes. Gawo laling'ono, masentimita 20 a pepala la horseradish ndi kabati, sakanizani ndi anyezi odulidwa. Onjezerani tsabola, mchere, zitsamba zosakaniza ndi nyengo ndi msuzi wopangidwa kuchokera ku yogurt, mandimu ndi zonunkhira.
Masabata 3-5
- Chakumwa
Tchizi ta kanyumba kakang'ono. Kaloti grate pa chabwino grater, kusakaniza kanyumba tchizi, kuwonjezera yogurt. Mchere pang'ono. Ikani msuzi pa saladi ndipo muupange ndi envelopu. Pamwamba ndi yogurt.
- Chakudya cham'mawa
Saladi kuchokera ku leek. Kagawani ma leeks, udzu winawake mapesi, kaloti. Nyengo saladi ndi yogurt.
- Chakudya
Greek saladi ndi nkhuku. Nkhuku zimadulidwa mu cubes, kuwonjezera tomato angapo, nkhaka yaying'ono, anyezi wofiira, masamba ochepa a letesi, kuwaza 2 tbsp. l. oregano kapena marjoram, kuwaza ndi mandimu ndikusakaniza 5% brynza.
- Chakudya cha masana
Kabichi wofiira ndi maapulo. Kabichi thinly kuwaza. Awiri maapulo ndi horseradish muzu kabati ndi kuphatikiza ndi kabichi. Thirani kavalidwe: sakanizani mandimu ndi 3 tbsp. l. madzi ndi mchere wambiri.
- Chakudya chamadzulo
Gaspacho. 3-4 tomato, nkhaka, wobiriwira belu tsabola, anyezi ndi 2 cloves adyoyo akupera mu blender ndi madzi a madzi oundana ndi 1 tsp. madzi a mandimu. Onjezani mchere, tsabola, marjoram odulidwa, thyme, basil.
Kutuluka kuchokera ku zakudya, sabata lachisanu ndi chimodzi
- Chakumwa
Guacamole. Mu khola la tsabola watsopano, chotsani mbewu ndi seveni. Theka la babu, phwetekere ndi mapesi awiri a udzu winawake wodulidwa mu blender. Ndi mapeyala awiri, dulani peel ndikuchotsani mafupa. Thupi likawaza ndi madzi a mandimu, phala ndi mphanda ndikusakaniza ndi misala ya tomato-celeriac. Onjezani guacamole kuti mulawe.
- Chakudya cham'mawa
Saladi wa dzungu. Dzungu, kaloti ndi apulo kabati pa lalikulu grater, kusakaniza ndi nyengo ndi yoghurt mafuta ochepa.
- Chakudya
Salmoni ndi saladi wobiriwira. Khalani ndi salimoni kwa anthu awiri. Kutumikira ndi saladi: kuwaza kabichi, kudula nkhaka mu kuyika, nyengo ndi masamba ndikukumbukira ndi manja, nyengo ndi madzi a mandimu ndi mafuta a masamba ndi kuwaza ndi masamba odulidwa.
- Chakudya cha masana
Saladi wa kaloti ndi turnips. Kaloti ndi turnips amatsuka, ndi kabati pa lalikulu grater, kuwonjezera akanadulidwa parsley ndi kuwaza ndi mandimu.
- Chakudya chamadzulo
Saladi ya Beet. Beet shuga, kuwonjezera akanadulidwa letesi masamba ndi kasupe anyezi, akanadulidwa dzira, adyo clove. Thirani madzi a mandimu.
Sabata lachisanu ndi chiwiri
- Chakumwa
Msuzi wa msuzi ndi zipatso za kiwi. Mu blender, dulani masamba a kiyi atatu, 30 g wa mtedza wa pine ndi 200 g ya kanyumba kakang'ono ka mafuta. Asanayambe kutumikira, azikongoletsa mousse ndi mtedza wambiri.
- Chakudya cham'mawa
Saladi kuchokera ku kabichi. Dulani kabichi, belu tsabola ndi zobiriwira anyezi. Zakudya za nyengo ndi 1% kefir.
- Chakudya
Nkhuku ya nkhuku ndi malalanje. Kagawo yophika nkhuku zophika, lalanje zamkati, apulo ndi nkhaka. Nyengo ndi zonunkhira, kutsanulira yogurt ndi kuwaza ndi tchizi chofewa.
- Chakudya cha masana
Saladi «Orange maganizo». Gulani kaloti, dulani mango yamkati mu magawo ndi kusakaniza. Thirani madzi a mandimu komanso nyengo ndi mafuta otsika yogurt osakaniza ndi mchere ndi chili.
- Chakudya chamadzulo
"Wopukuta wofiira". Wiritsani nyembayi kuti ikhale yophika ndi yopukutika pang'ono, kuyika magawo pa mbale ndi fanesi. Pamwamba azikongoletsa ndi azitona ndi magawo a mazira. Fukani ndi mafuta a masamba omwe mumasakaniza vinyo wosasa ndi mchere.
Sabata lachisanu ndi chimodzi
- Chakumwa
Tropicana oatmeal. Ikani oatmeal. Dulani peyala mkati mwake, ndikuwaza ndi mtedza.
- Chakudya cham'mawa
Zakudya zamatope. Pangani tizilombo tchizi ndikuwaza ndi sinamoni.
- Chakudya
Pike nsomba ndi masamba. Nsomba za nsomba za msuzi mumsanganizo wa soya msuzi, mchere, tsabola, ginger ndi sinamoni ndikupita kwa ola limodzi. Kuphika mu uvuni wa preheated mpaka kuphika. Valani mbale, yokongoletsedwa ndi yogurt, wothira ndi finely akanadulidwa amadyera.
- Chakudya cha masana
Saladi kuchokera ku radish. Cottage tchizi kusakaniza ndi finely akanadulidwa radish, kuwaza pang'ono, kuwonjezera atatu supuni ya yogurt. Saladi kusakaniza ndi kukongoletsa ndi katsabola kapena parsley.
- Chakudya chamadzulo
Vinaigrette. Yophika beets, kaloti ndi mbatata peeled, ndi kudula mu cubes, nkhaka, apulo ndi peyala - udzu. Gwiritsani ntchito mankhwalawa, onjezerani nandolo zobiriwira, nyengo ndi vinaigrette yogurt ndi pamwamba ndi walnuts odulidwa.
Sabata la 9
- Chakumwa
Mazira ndi tchizi. Eggplants amadulidwa mu cubes ndi mwachangu mu poto ndi yaing'ono Kuwonjezera mafuta masamba. Mozzarella phala ndikusakaniza maubereki ndi anyezi odulidwa. Mchere, tsabola ndi nyengo ndi yoghurt.
- Chakudya cham'mawa
Saladi "Tropical". Kutulutsa, nthochi, kiwi ndi magawo a magawo a mango mu cubes. Mu blender, kanizani theka-mango, onjezerani madzi a mandimu. Nyengo ya saladi ndi msuzi wa mango.
- Chakudya
Saladi ndi tuna. Dulani masamba a saladi, nkhaka ndi anyezi. Nsomba zam'chitini ndi mphanda ndikusakaniza ndi ndiwo zamasamba. Saladi nyengo ndi yogurt.
- Chakudya cha masana
Pudding wa mpunga. Sungunulani mpunga kwa maola atatu. Kenaka sungani madzi ndikuphika gruel pa 0% mkaka. Sakanizani ndi dzira lomenyedwa. Ikani unyinji mu nkhungu ndikuphika kwa anthu awiri. Kutumikira ndi zipatso.
- Chakudya chamadzulo
Nyama ndi malalanje. Dulani njuchi mu magawo oonda ndikupatsanso msuzi (2 tsp mafuta ophikira, 2 tbsp soy msuzi, ginger ginger). Mwamsanga bulauni nyamayi mukutentha kozizira. Onjezani chili, mandimu ya mandimu ndi 1 tbsp. l. msuzi wa soya. Kutumikira ndi ndiwo zamasamba, zokongoletsedwa ndi magawo alanje.