Zakudya Zamapuloteni mu Zakudya Zakudya Zolepheretsa Kulemera - Malangizo a Mkazi

Zakudya zabwino ndizofunika kuti munthu akhale wabwino, wokondwa komanso wosangalatsa payekha. Mapuloteni ndizofunikira kwambiri pa zakudya zabwino. Takhala tikutsogolera gulu laling'ono lomwe limalankhula za kufunikira kwa mapuloteni kwa thupi la kuchepa ndi othamanga. Kuchokera m'nkhani yomwe muphunzira:

• za phindu la mapuloteni kwa anthu;
• Kodi chingachitike n'chiyani ngati mutasiya zakudya za mapuloteni kuchokera ku chakudya kapena, pang'onopang'ono, mutenge zakudya zambiri ndi mapuloteni;
• kuwerengera puloteni kulemera kwa kulemera;
• Kodi ndi zinthu zotani zomwe ndizopuloteni (tebulo);
• mankhwala osapangidwira kwa mapuloteni zakudya;
• mndandanda woyenera wa kuchepa.

Kuposa puloteni kumathandiza?

Mapuloteni ndizomwe zimapangidwira thupi. Izi zimakhala zojambulidwa za njerwa zomwe zimagwira ntchito yomanga maselo ndi DNA, zomwe zimayambitsa mavitamini, zimayambitsa khungu (collagen), zimayambitsa poizoni ndi mabakiteriya, kutulutsa mpweya (hemoglobin) kupyolera mu thupi, ndikupangika kukhala amino acid. Ndipo izi ndizong'ono chabe zomwe mapuloteni amathandiza kwa munthu.

Kwa othamanga, mapuloteni amathandiza kumanga minofu ya minofu, kutaya thupi kumatulutsa nthawi yayitali ya chimbudzi, zomwe zimawononga mphamvu zambiri. Pogwiritsa ntchito nkhuku, thupi limagwiritsa ntchito 10-12% mphamvu, pa keke yokha 5%.

Kodi kudya kotani kwa munthu kumakhala koopsa?

Kuperewera kwa nthawi yaitali komanso kupitirira kwa mapuloteni m'thupi kumakhudza thanzi laumunthu.

Kulephera:

• Kutaya khungu kutsika (cellulite, kutambasula, kukonda);
• Kuchepetsa kukula kwa minofu, atrophy (kukanika koletsedwa mu mapuloteni kumapangitsa kuti minofu ikhale yolimba, chitsanzo chochititsa chidwi ndi mankhwala osokoneza bongo);
• Kutaya misomali, kutaya tsitsi;
• Kuwonongeka kwa ziwalo zamagetsi, valvular ndi minofu ya mtima.

Zokwanira:

• Kuledzeretsa (poyizoni) kwa chiwindi ndi impso ndi mankhwala owonongeka a mapuloteni;
• Mavuto ndi mmimba;
• Kuchuluka kwa chiwindi (mafuta a hepatosis);
• Matenda a mtima.

Ndi mapuloteni ndi bwino kusaseka: musachepetse kapena kuonjezera mlingo wa tsiku ndi tsiku mwanzeru zanu.

Kodi mungayese bwanji kuchuluka kwa mapuloteni tsiku ndi tsiku?

Kuwerengera mlingo wa mapuloteni tsiku ndi tsiku ndi kophweka.

Kukhala ndi moyo wathanzi - 1 g wa mapuloteni pa 1 kg ya kulemera;

Kuchita zochepa - 1.5 g mapuloteni pa kg ya kulemera;

Kukhala ndi moyo wathanzi ndikufuna kulemera - 2-2.5 magalamu a mapuloteni pa 1 kg wolemera.

Koma panthawi imodzimodziyo, mapuloteni sayenera kukhala oposa 15-20% a chakudya choyenera tsiku ndi tsiku.

Mu 1 g ya mapuloteni muli 4 kcal. Kuti muwerenge caloriki zokhudzana ndi mapuloteni, pitirizani kuchuluka kwa mapuloteni (magalamu) ndi 4.

Momwe mungawerenge zopatsa mphamvu kuti muchepe, werengani apa .

Mndandanda wa mapuloteni

Atsogoleri enieni a zakudya zamapuloteni ndi nkhuku, nyama yamchere ndi nyama yamtendere. Kenaka mubwere nsomba, nsomba ndi nkhuku mazira. Popanda iwo, chakudya cha tsiku ndi tsiku cha zakudya zathanzi sichitha kulingalira. Simungamwe mkaka, musadye tchizi, koma pali magalamu 150 a nyama kapena nsomba - ogulitsa zofunika zamagazi - zimangofunikira.

Nthanga ndi mtedza zimakhalanso ndi mapuloteni, koma zimakhala ndi zakudya zamapuloteni. Zomwe zili ndi amino acid mwa izo ndizochepa kangapo. Phatikizani mapuloteni a nyama ndi masamba mu chiwerengero cha 60/40%, ndiye thupi lidzaza ndi zinthu zothandiza kwambiri.

Mwa njira, macaroni ndi mapuloteni oposa 11 g pa 100 g ofanana ndi mapuloteni a masamba. Muzimasuka kugula.

Ndi zakudya ziti zomwe zimapezeka pa mapuloteni madzulo? Zakudya za mkaka zochepa kwambiri ndi zipatso zochepa - nthawi yambiri yamadzulo.

Zakuloteni zopangira kulemera, matebulo

Chakudya chamadzulo, idyani zakudya zokhala ndi mapuloteni apamwamba oposa 12-15 magalamu, kuti mudye zakudya zamapuloteni khumi ndi khumi ndi khumi ndi khumi ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zitatu.

Kuonetsetsa kuti zakudya zanu ndi zosiyana komanso zothandiza, timapereka mndandanda wa "zakudya zamapuloteni 100 za zakudya za Dukan".

Masamba otsatirawa amasonyeza mapuloteni, mafuta ndi makhakudya, komanso kalori yokhudzana ndi mkaka ndi zakudya za nyama.

Gome ili lili ndi zinthu zakutchire 12 zomwe zili ndi mapuloteni a masamba.

Dzina la mankhwala	Mapuloteni, g	Mafuta, g	Zakudya, g	Mphamvu yamagetsi pa 100 g, kcal
Tirigu	11th	1.2	68.5	329
Oatmeal	12.3	6.1	60	342
Mpunga	7th	1	74	333
Buckwheat	12.6	3.3	57.1	308
Nyemba zoyera	7.0	0.50	16.90	102
Lentils	24	1.5	46	295
Walnuts	16.2	61	11.1	656
Nkhuta	26.3	45	45	690
Rye	10.7	2	56	276
Mbewu	8.3	1.2	7.5	74
Nandolo	23	1.6	58	648
Soybean	35	17.3	26.5	402

Menyu yokhala ndi tsiku la zakudya zabwino

Tiyeni tipeze kuti zakudya ndi ziti zomwe zikuphatikizidwa mu zakudya zamapuloteni zokhala ndi zakudya zoyenera. Menyu imapangidwa ndi makilogalamu 1200-1300 patsiku.

Mmawa:

• oatmeal mkaka + nthochi ya 1/3 - magalamu 150;
• kanyumba tchizi 1% + zoumba + 1 tsp. fiber - 150 magalamu;
• apulo-oatmeal zikondamoyo ndi uchi - 3-4 ma PC.

Chotupitsa: saladi ya zipatso kapena masamba

Chakudya: (magawo a magalamu 100)

• chowombera + cha nkhuku chokwanira chaching'ono cha sauerkraut;
• supuni ya peyala / mpunga pa mafuta ochepa kwambiri +
• Msuzi wa masamba wopanda mbatata + nkhuku fillet mu adyo msuzi (150-200 g) + chidutswa cha mkate wakuda.

Chotupitsa : saladi ya zipatso kapena masamba

Chakudya: (mavitamini a magalamu 100)

• Nsomba zonyozeka kwa anthu awiri, odzaza ndi masamba;
• masamba casserole zakudya;
• kanyumba kanyumba ndi kirimu wowawasa 15% ndi zouma apricots.