Zakudya zabwino zowonongeka: menyu, malangizo ndi malamulo

Kuyanjana pakati pa malo ochezera a pawebusaiti, ma blogs, ophunzitsa olimbitsa thupi komanso ngakhale televizioni nthawi zonse amalankhula za phindu la zakudya zoyenera, koma 10% zazomwezo zimayankha watsopanoyo ku mafunso onse. Choncho, ife tinapanga chitsogozo cha zakudya zathanzi, zomwe mudzaphunzire: kodi zakudya zabwino ndi ziti; malamulo ake akulu, chifukwa chake sizingakhale zosiyana; Kodi BJU ndi bwanji kuwerenga calories; mndandanda wa zinthu zabwino zowonongeka; mndandanda wa sabata; othandizira "lotion" ya kuwerengera kwa caloric.

Zakudya zabwino - ndi chiyani?

Chakudya chabwino ndi chakudya choyenera tsiku ndi tsiku kwa chakudya, mapuloteni ndi mafuta. Chiwerengero cha ma calories chimapereka ntchito zokhudzana ndi thupi lonse ndipo zimachepetsa kulemera. Pamene zakudya zoyenera zimagwiritsidwa ntchito, matumbo a m'mimba amabwezeretsanso, kuchepa kwa thupi kumafulumira, madzi amchere amadziwika bwino, ndipo mafuta ochuluka amagawanitsidwa.

12 amalamulira kudya zakudya zathanzi - kudya ndi kuchepetsa kulemera

Kusiyana pakati pa zakudya zabwino ndi zakudya zochepa zomwe mumadya ndimadya kasanu ndi kamodzi pa tsiku (!) Ndipo muzisangalala ndi chakudya. Kulemera kunachoka, ndipo thupi libadwanso. Zakudya zabwino ndizomwe sizitsulo zoletsedwa, koma mndandanda wa zochitika zopanda kulemera ndi kubwezeretsa thanzi.

1. Chakudya cham'mawa ndi chakudya chofunika kwambiri. Palibe chakudya cham'mawa - palibe chiwonetsero chokongola. Inde, inde, atsikana, amavomerezedwa mobwerezabwereza ndi odyetsa. Popanda kudya m'mawa, "mumaphwanya" dongosolo lakumagazi. Zotsatira zake: zofooka, zhor ndi 10 koloko, zochititsa mantha, katundu wambiri pamtunda.
2. NTHAWI palibe njala! Timadya kasanu ndi kamodzi patsiku, ndipo ndizofunikira zokhazokha. Chakudya chamadzulo chamadzulo, chamasana ndi chamadzulo + 2-3 zokometsera zokhala ndi zipatso / ndiwo zamasamba / smoothies.
3. Iwo ananyamuka, anatsuka mano awo, amamwa madzi ofunda ndi 1 tsp. uchi ndi chidutswa cha mandimu. Kotero ife timayamba mimba mu siteji "okonzeka kudya chakudya cham'mawa!". Patapita mphindi 15 timadya.
4. Timamwa madzi okwana 1.5 pa tsiku. Mafuta, teas, mchere saganiziridwa.
5. Mphindi 15 musanadye chakudya chamwamwe, imwani 200 ml madzi, koma simungamwe kumwa. Pambuyo pa mphindi 20-30, perekani tiyi wobiriwira ndi mandimu, kenaka titsamitseni madzi.
6. O, kudedwa pa 18:00. Zakudya zimati simungadye pambuyo pa zisanu ndi chimodzi. Zakudya zabwino zowononga zimakulolani kutuluka pambuyo pa 20:00, koma mkaka wokha ndi maola 2-3 asanagone. Chinthu chachikulu sichiyenera kupitirira chizoloŵezi cha tsiku ndi tsiku cha BJU (ndi chiyani, werengani m'munsimu).
7. Timakonza kukonzanso kwa firiji: sausages, mayonesi, ketchup, sausages ndi zotuta - mu zinyalala. Timadzaza masamulo ndi masamba, nkhuku, zipatso ndi yogurts.
8. Timaphika okha kwa awiri kapena multivarque! Othandizira kukhitchini amasunga zinthu zonse zothandiza mu mbale. Timaiwala za mbatata yokazinga, azungu ndi pies.
9. Yambani zolemba za chakudya. Ili ndilo bukhu lokhala ndi mapepala opaka utoto wa chakudya chabwino kwa sabata. Kotero inu simungathe kuswa.
10. Idyani zokoma (ngakhale pies ndi mikate) kamodzi pa sabata m'mawa. Koma ndi mlingo wokhazikika. Kuswa keke ya kilogalamu imodzi - kubwezeretsa mafuta m'mimba.
11. Musamamwe khofi. Zowopsya mmimba, mtima ndi mano.
12. Konzani kutsekula masiku pa kefir ndi maapulo.

Nchifukwa chiyani inu simungakhoze kudya mosiyana? Zakudya zathanzi, zopanda thanzi komanso zathanzi sizilipo. Chakudya chopatsa thanzi ndimaganizo, mphamvu ndi chiwonetsero chabwino.

Timaganizira zamakono ndi BJU

BJU ndi chidule cha mapuloteni, mafuta, chakudya. Kudyetsa zakudya zothandiza kumapangidwa pamaziko a chiwerengero cha munthu payekha tsiku ndi tsiku la BJU. Izi ndizo, timawerengera momwe thupi limagwiritsira ntchito mphamvu (makilogalamu) patsiku pa ntchito yabwino. Kuti tipewe kulemera, timatenga 200-300 kcal kuchokera ku zotsatira. Khalani wolemera - osasintha chilichonse, yesani - kuwonjezera ndi kalori ndi fizi. katundu.

Ndi lamulo la Harris-Benedict

Kwa akazi: 655 + (9.6 * kulemera) + (1.8 * kutalika, cm) - (4.7 * zaka) = OOV - chiwerengero cha kagayidwe kake (kcal).

Tsopano yowonjezeredwa ndi chinthu cha katundu:

• Moyo wokhazikika - 1, 2;
• Kuchita maseŵera katatu pa sabata - 1, 3;
• Kuphunzitsa 4-5 pa mlungu - 1, 5;
• Ochita masewera olimbitsa thupi - 1, 8.

Zimapezeka: 655 + (9.6 * 45) + (1.8 * 158.5) - (4.7 * 21) = 655 + 432 + 285.3 - 98.7 = 1273.6 kcal / tsiku. 1237.6 * 1.3 = 1655.68 kcal / tsiku.

Ndipo tsopano tiwunikira chizoloŵezi cha tsiku ndi tsiku cha zakudya zabwino zowonjezera kulemera kwa BJU.

• Mapuloteni:
  • pa ntchito yochepa 1-1.5 g pa 1 kg ya kulemera;
  • yogwira ntchito ndi kuika mliri wa 1.8-2.5 g pa 1 makilogalamu wolemera.
• Mafuta: 1 g pa 1 kg ya kulemera;
• Zakudya Zakudya: 5 g pa 1 makilogalamu a kulemera kwa thupi.

Mu gramu imodzi muli kcal:

• mapuloteni - 4 kcal;
• mafuta - 9 kcal;
• Zakudya - 4 kcal.

Timaganizira (kulemera kwa makilogalamu 45):

• B (1.5 * 45 * 4) = 270 kcal;
• † (1 * 45 * 9) = 405 kcal;
• Y (5 * 45 * 4) = 900 kcal.

Chiwerengero: 1575 kcal.

Kuti muchepetse thupi, kuchepetsani kuchuluka kwa chakudya kwa 4-3 magalamu patsiku. Kuchulukitsa minofu - kuwonjezera mapuloteni. Kusintha kwa zakudya kumapitako pang'ono, osati 10 peresenti ya ndalamazo.

Zakudya zokoma za tsikulo

Timapereka mitundu yambiri ya chakudya chamadzulo, chamasana, chakudya chamadzulo ndi zosakaniza, komwe mungathe kulembetsa ndondomeko ya chakudya cha mlungu ndi mlungu.

8:00 Chakudya cham'mawa

1. Oatmeal mkaka 0% + zouma zouma zouma apricots + 1 tsp. cellulose.
2. Katemera wa mkaka pa mkaka 1,5% + apricots wouma + 1 tsp. wokondedwa.
3. Mazira awiri ofewa ofewa + chotupitsa cha mkate wakuda + masamba a saladi (kuvala: mafuta + tsabola wakuda).
4. Lembani ndi apricoti / zoumba / nthochi + 1 tsp. kirimu wowawasa + mkate

10:00 Snack №1

1. Smoothies a maapulo + sinamoni + kaloti
2. Yamapulo okoma ndi owawasa apulo + galasi lafefir;
3. Zipatso zili zatsopano (kupatula nthochi, mphesa);
4. Zipatso zouma + walnuts + kefir.

13:00 Chakudya

1. Zomera zamasamba + zophika nkhuku kwa anthu awiri;
2. Chakudya chambiri chochepa kwambiri chokhala ndi mkate wa mkate wa magawo 150 a nyama;
3. Mkaka wa chikwama wa Buckwheat + wothira nkhuku (bowa, phwetekere, tchizi);
4. Mbatata zophika (zidutswa 2-3) ndi kirimu, zitsamba ndi bowa + masamba saladi.

16:00 Overshot nambala 2

1. Smoothies a maapulo + sinamoni + kaloti
2. Yamapulo okoma ndi owawasa apulo + galasi lafefir;
3. Zipatso zili zatsopano (kupatula nthochi, mphesa);
4. Zipatso zouma + walnuts + kefir.

19:00 Chakudya

1. Nsomba ndi masamba ophikidwa mu uvuni;
2. Nyemba zofiira kapena soya ndi saladi ya masamba + 70 g nkhuku ya nyama;
3. Mchele wamphesa ndi bowa + ndiwo zamasamba;
4. Nsomba za nsomba zimadya ndi buckwheat.

Zakudya zowonongeka - kugula bajeti

Kudya bwino - sikukutanthauza mtengo. "Sindingagule nkhuku, palibe ndalama zowonjezera zipatso, ndi nsomba zambiri pamtengo wapatali," ndi zifukwa zosagwirizana ndi zenizeni. Lerengani kuchuluka kwa zakudya zowonjezera, masoseji, tchizi, mbatata, batala ndi zina zina mu mwezi. Ndipo muwerenge kuchuluka kwa chakudya chomwe mumadya panthawi.

Chakudya choyenera chimatanthauza magawo 75-150 a gwero limodzi, ndipo amamwa chipatso cha 1-2. Izi sizothandiza, koma ndalama.

Tilembetsa mndandanda wa zakudya zathanzi zomwe sizingagwire chikwama.

Zakudya Zakudya Zamakono:

• zinyama: nkhuku, zowonda nkhumba, mazira, nsomba, kanyumba tchizi, tchizi, kirimu wowawasa, mkaka, kefir;
• Chiyambi cha masamba: soya, mtedza, oatmeal, semolina, macaroni (zovuta zobiriwira), mapira, mpunga, bowa, balere.

Mafuta omwe ali ndi mafuta osatchulidwa : masamba, azitona, zitsulo, mafuta a dzungu. Maolivi, mbewu, mtedza. Kuti mupereke thupi ndi mafuta, imwani m'mawa 1 tsp. mafuta pambuyo pa madzi.

Zakudya Zakudya : zipatso, ndiwo zamasamba, mphodza, soya. Zoumba, nthochi, kaloti, beet - idyani zochepa. Zakudya zofiira m'magazi ndizofunikira: maapulo, sauerkraut, citrus, kiwi, chitumbuwa, maula, peyala, sitiroberi, tomato, nkhaka, bowa, makangaza.

Zolemba "zothandiza" za kuwerengera kwa calori

Lembani kalori yokhudzana ndi mankhwalawa, muwerenge gramu iliyonse muzakudya zozizwitsa ndi masana masiku asanu ndi awiri pa sabata! Ndizoopsa, sichoncho? Pansi pa mantha, zopanga zamakono sizinasamalire zakudya zathanzi ndipo zimapanga zodabwitsa zowerengera mapulogalamu omwe mungathe kuyika pa gadget yanu:

• Ma calories amatsutsana ndi FatSecret;
• Calculator ya calorie kuchokera ku Yauheni Bulat;
• MyNetDiary Calorie Counter PRO;
• Kuwongolera kwa mankhwala kuchokera kwa Sergey Nesterov;
• Caloric zokhudzana ndi mankhwala ochokera ku Nebulus.

Tikukhulupirira kuti mulibe mafunso okhudza momwe mungadye bwino!