Kale mu 70s ya mapuloteni a zaka zana otsiriza ankatchedwa chinthu chachikulu cha thupi lochepa. Chakudya chopangidwa ndi mapulogalamu amapereka zotsatira zomveka - kulemera kuli kosavuta kuimika. Kuonjezera apo, sichidzikundikiranso mobwerezabwereza pakapita kanthawi. Dziko lonse la thanzi likukula. Kuchotsedwa ku kunenepa kwambiri kumachitika pa miyoyo ya miyezi 4 mpaka 6. Panthawiyi, anthu ambiri adakopeka ndi lingaliro la kuchepa kwa msinkhu ndipo m'malo mwa chakudya cha F anawonekera marathons ndi zotsatira zodabwitsa koma zochepa. Pokhala ndi chilakolako cha zakudya zodabwitsa komanso zachiwawa - ambiri mwa iwo adanenedwa kuti ndi adani a thupi lochepa. M'mayiko ena kunaliletsedwa kuletsa kugwiritsa ntchito chakudya, mapuloteni kapena mafuta. Anthu ambiri lerolino amadziwa kuti sayenera kungokhala olemetsa, koma osataya thanzi lawo. Zomwe zimakhala zotonthoza popanda kusala kudya ndi "kuwonjezereka" kulemera kumalandira, zomwe zimathandiza kuzindikira F-zakudya, olemera mu zamasamba.
Ndi zakudya ziti zomwe zimakhala bwino?
Zabwino ndizochokera ku zakudya - makamaka, zinthu zachilengedwe. Ndizo zipolopolo za zomera zomwe ziri mu mbewu ndi tirigu, kapena mmalo mwa zigawo zawo zakunja. Zinthu izi zikhoza kutayika pamene ziyeretsedwa. Chifukwa chake, zakudya zopangira zopaka zowonjezera zamasamba ndi zothandiza komanso zathanzi. Chizindikiro cha zakudya zamagetsi ndi chakuti thupi silingasinthire kwathunthu. Ndicho chifukwa chake nthawi yayitali yayambira kuchoka ku chakudya. Zimalingaliridwa molakwika kuti izi ndi "zopanda phindu zopanda pake", zomwe zimangobereka mimba ndikupanga chimbudzi chovuta. Masiku ano, zosiyana zimatsimikiziridwa - zakudya zowonjezera ndi zowonjezera zamasamba, zimapangitsa kuti chimbudzi chimathandizidwe kuchotsa slag, kuchepetsa kulemera kolemera.
Pali mitundu iwiri ya utsi - sungunuka komanso sungasungunuke. Zosungunuka (pectins, hemicelluloses, resins, alginate) zimapezeka mu nyemba ndi tirigu. Kwenikweni, ndi tirigu, balere, oats ndi zowonjezera, zofiirira, masamba ndi zipatso. Amachepetsa chakudya, chomwe chimakupatsani kuyang'anira shuga wamagazi ndipo mwamsanga mumakhala ndi mtima wosangalala. Mitambo ndi masamba, masamba ndi tirigu, makamaka mu mpunga ndi chimphona. Izi zimathandiza kuyeretsa matumbo, ndipo mimba imayamba kugwira ntchito ngati "ola." Kuchokera kwa mafuta ochulukitsa mafuta m'thupi ndi zinthu zoopsa zowopsa kumafulumira. Ngati mukufuna kuchotsa kulemera kwambiri ndikusowa njala pamene mukuchita izi - muyenera kudya zakudya zambiri zosasungunuka. M'mimba ndi matumbo, iwo, monga chinkhupule, amadzaza malo onse ndikuchotsa njala. Koma iwo alibe makilogalamu. Tsatirani F-chakudya ndi lophweka - idyani zipatso zambiri, ndiwo zamasamba ndi mbewu zonse. Koma musapitirire! Pansi pali kusankha kwabwino kwa zinthu zomwe mumadya kuti mukhale ndi zakudya zamasamba.
Kodi mafinya amatithandiza bwanji kulemera?
Zitsulo zambiri, zomwe zimawonongedwa ndi munthu aliyense, zimayambitsa kuwonongeka kwakukulu kwa kulemera kwakukulu. Munthu yemwe ali ndi thupi lolemera thupi amadya pafupifupi magalamu 19 a fiber tsiku lililonse, pamene munthu akuvutika ndi kunenepa kwambiri - katatu pang'ono. Zimatsimikiziridwa kuti akazi omwe amatsatira dongosolo la zakudya zamasamba amakhala ndi kulemera kolemera komanso thanzi labwino. Kwa chakudya cha F, mndandanda wa thunthu la thupi (pakali pano "ndondomeko ya golide" ya kuyeza kulemera) ndi pafupi 21,98. Kuyerekezera: mwa anthu omwe amasankha nyama kubzala fiber ndikudya pang'ono, chiwerengero cha thupi ndi 23.52. Mankhwala omwe ali ndi mapuloteni apamwamba amachititsa nsagwada zathu kugwira ntchito, chifukwa zimafuna kutafuna bwino ndikupitirira. Mwachitsanzo, khama lathu lofuna kutchera limachita nthawi 30 kuposa pamene akudya kuphika. Pamapeto pake, timadya chakudya chochepa. Kulowa mmimba, motsogoleredwa ndi mimba yam'mimba, celulo imachulukitsa mphamvu yake. Mimba ili yodzaza, yomwe ndi yokonzedwanso yolandira. Munthuyo sadya, ndipo thupi limapeza mpata wokonzetsa mafuta ake.
Zakudya zam'mwamba zamtunduwu zimathandizira kukhala ndi thanzi losasunthika m'magazi komanso ngakhale maola awiri mutatha kudya ndikukhala ndi maganizo oyenera. Phatikizani mitsempha yambiri mu zakudya zanu, ndipo popanda khama mudzataya 140 mpaka 175 kcal tsiku. Kutentha makilogalamu ambiri, mukufunikira mtanda wa mphindi 20. Kwa thupi lirilonse, magalamu angapo a fiber amapereka bonasi - amachepetsa mphamvu yonse ya chakudya chathu cha tsiku ndi 7 kcal. Ndiye kodi zamasamba zimathandiza bwanji kulemera? Choyamba, tizilombo timapangitsa thupi kutulutsa mavitamini omwe amamwa mafuta - zakudya zopatsa mphamvu (1 gramu imodzi ndi 9.3 kcal). Chachiwiri, mitsempha imachepetsanso kuyamwa kwa shuga ndipo imapangitsa kuti pakhale mitsempha ya nitrates, yolowera m'maselo pamodzi ndi chakudya. Chotsatira chake, thupi silingatengere zakudya zonse zomwe zimalandira ndi chakudya. Zina mwa izo zimasiya thupi limodzi ndi mapulogalamu. Akatswiri asayansi amanena kuti kudya zakudya zamagetsi ndi njira yosavuta yowonjezera kulemera ndi njala. Mumadya ndikukhala mwatsopano komanso mwakhama. Zakudya zam'mimba ndi mafuta zimakhala ndi zinthu zambiri zofunika - mavitamini, mchere ndi zinthu zina zomwe zimagwira ntchito, zomwe zimatipatsa mphamvu.
Kodi ndi fiber yotani yomwe mumayenera kudya tsiku kuti mupindule ndi thanzi lanu? Mlingo woyenera tsiku lililonse ukhale 18-20 magalamu.
Ndondomeko ya fiber yomwe ikupezeka mu zakudya
Pangani zakudya zanu ndi mitsempha mwa kusankha zakudya zabwino. Ndiye simukusowa kudandaula za kulemera kwanu. Kuchuluka kwa mapulogalamu akuwonetseredwa mu magalamu.
Zipatso
150 ml ya madzi a lalanje - 0.5
1 lalanje - 2
1 peyala - 2.2
Peach 1 - 2.3
Apulo 1 - 2.6
1 chikho cha sitiroberi - 2.2
1 galasi la currant - 4,2
1 chikho cha rasipiberi - 7,4
1 chikho prunes - 4.6
1 chikho cha mpunga - 9.3
Mkate
Gawo 1 la mkate woyera - 0.5
Gawo 1 la mkate wa rye - 1
Gawo 1 la mkate wambiri-1.5
Mpunga
1 galasi yoyera mpunga - 1.5
1 chikho cha mpunga wakuda - 5
Maphunziro oyambirira
Msuzi wa supse ya nkhuku ndi vermicelli - 1
Msuzi ndi nyama ndi masamba - 5
Msuzi wa nyemba - 8
Zamasamba
1 phwetekere - 0.5
Nkhaka 1 - 0.7
Karoti - 3.1
1 chikho cha broccoli - 0,75
1 chikho chafolisi - 1.3
1 chikho Brussels zikumera - 3
2 makapu sipinachi - 2
Idyani chipatso ndikukhala wathanzi
Pofuna kuyandikira kukongola kwabwino, okondweretsa akulangizidwa kuti adye pafupifupi 180 kcal ya zipatso tsiku. Mwachitsanzo, 1 apulo + 1 lalanje + 1 nthochi. Komanso, mukufunikira pafupifupi 90 kcal za ndiwo zamasamba: saladi kapena sliced masamba. Kuonjezerapo, m'pofunika kuyika pazinthu 4 za mkate kuchokera ku mbewu zonse - mwa iwo pa calories 90 zilipo 2 g mapuloteni. F-chakudya chimaperekanso njira zosavuta zomwe zingagwiritsidwe ntchito pa zakudya zanu. Izi zidzakuthandizani kusintha njira ya zakudya komanso kuwonjezera kugwiritsa ntchito mapulogalamu.
- Sangweji ndi mapulogalamu. Kumbukirani: mkate ndi mafuta (kapena margarine) alibe masamba amtundu uliwonse. Koma supuni ya supuni ya tiyi ya supuni ili ndi 0.7 g wa mapadi. Bweretsani iwo ndi mafuta ozolowereka.
"Zipatso ziyenera kudyetsedwa mokwanira." 200 ml ya madzi a lalanje ali ndi 0,4 g wokha wa tizilombo, ndipo pafupifupi lalanje - maulendo 7 (2,7 g). Ngati n'kotheka, idyani zipatso zosakanizidwa ndi ndiwo zamasamba, chifukwa pepala lawo lili ndi zakudya zowonjezera zothandiza kwambiri. Ngati mukufuna kukonzekera zakumwa zoledzeretsa - sakanizani zipatso zatsopano kapena zipatso za rasipiberi yogurt. Kuwonjezera pa mchere wodabwitsa, mutenga katundu wa magalamu 5.8 a fiber.
- Sakanizani mbatata ndi nyemba. Nyemba zapuree zokongoletsa zimathandiza kwambiri ponena za kufunika kwa thupi. Izi ndi pafupifupi magalamu 4 a fiber motsutsana ndi 1.5 magalamu. Ndi ntchito yake yomwe imavomereza. Mukayeretsa mbatata, mumachepetsa mlingo wa fiber mmenemo.
- Pakati pa kudya, idyani mtedza, osati chips. 28 g ya mtedza (pafupifupi ma almond amphongo, mapewa) ali ndi 2 g wa fiber. Kuti mupeze chiwerengero chofanana cha mapepala, muyenera kudya makilogalamu atatu.
- Yonjezerani kadzutsa lanu ndi yogolo limodzi. Ngati mwaika zipatso zochepa mumakonda - mumapindula zakudya zanu ndi 1 g mapuloteni.
- Onjezerani zipatso kwa muesli. Muesli palokha palinso opindulitsa ndi mapulogalamu, koma ngati muwaonjezera ndi zidutswa za zipatso, ndiye magalamu onse 25 adzakupatsani makilogalamu ena awiri, osati muyezo 0.75 g.
Mndandanda wokonzedwa
Chakumwa
- Saladi ya Zipatso: 1 apulo, 1 pichesi, 1 chikho cha mkaka wochepa, ma teaspoons awiri opaka mafuta.
- 50 g wa chimanga cha chimanga ndi mkaka wambiri komanso ochepa a raspberries.
- 45 magalamu a oatmeal ndi madzi, apulo 1 ndi 250 g ya chisakanizo cha strawberries, nthochi ndi mkaka ndi mafuta a 0,5%.
- magawo awiri a mkate ndi ham ndi nthochi.
- 75 g wa prunes ndi bran, supuni 1 ya mafuta ndi kupanikizana.
Chakudya
- 150 g wa mbatata yokonzeka ndi osaphika, ndi 200 g wa nyanja kale.
- 150 g kaloti pazinthu ziwiri ndi mabampu amakula, supuni 2 salsa, mkate ndi nkhuku ziwiri ndi tomato.
- 200 g wa macaroni kuchokera ku durumu tirigu ndi msuzi ndi 150 g ya zipatso saladi.
- 200 magalamu a saladi kuchokera ku mitundu itatu ya nyemba ndi tchizi tofewa.
Chakudya chamadzulo
- 200 g ya mphodza wobiriwira ndi 150 g ya saladi ya zipatso.
- 150 gm ya cod ndi mandimu, 1.5 makapuni a supers, 50 magalamu a mpunga wofiira.
- 300 magalamu a masamba okazinga ndi tofu.
- 75 g ya macaroni kuyambira durumu tirigu ndi phwetekere msuzi ndi 200 g wa biringanya stewed.
- 80 magalamu a mpunga wofiira ndi 200 g ya mphodza ndi saladi ya masamba.
Mitundu 12 yosonkhanitsa mbewu
1. Kuletsa kuchitika kwa khansara ya polyps ndi colon, kumathandiza kupanga zinthu zotsutsa monga acid acid.
2. Zimatsutsana ndi chitukuko cha khansa ya m'mawere mwa amayi ndi kansa ya prostate mwa amuna, chifukwa imagwirizanitsa mankhwala omwe amachititsa kuti azikhala ndi ayidenti komanso ayorrog ndi zinthu zina.
3. Kuteteza mapangidwe a miyala mu ndulu.
4. Sitiyimira ntchito ya chiwindi.
5. Kumayambitsa ntchito ya m'matumbo ndi kuteteza matenda a "chitsiru chaulesi" - izi zimathandiza kuti munthu asamangidwe.
6. Amachepetsa chiopsezo chokhala ndi shuga ya mtundu wa 2 mwa kuchepetsa kuyamwa kwa chakudya ndi mafuta.
7. Zimateteza kuthawa kwa thupi loopsa kwambiri: slags, heavy metals, radionuclides.
8. Kumalimbikitsa kukula kwa bifidobacteria - othandizira oyenera a chimbudzi chabwino.
9. Zimateteza matenda oopsa a m'mimba.
10. Zimathandiza kupewa mavuto a mtima. Kuwonjezeka kwa ntchito ya mapulogalamu ngakhale pa 6 g pa tsiku kumachepetsa chiopsezo cha mtima ndi 25%.
11. Kuonetsetsa kuti kayendedwe kake kamakhala koyenera.
12. Kulepheretsa kuwonjezeka kwa mafuta m'thupi mwa mitsempha ya mitsempha, ndipo zimakhala zotsekemera.
Mfundo zisanu za fiber
1. Anthu 80 pa 100 alionse samalandira fiber yokwanira kudzera mwa chakudya.
2. Pamene mudadya apulo umodzi wonse, mutenga mavitamini 11 kuposa kumwa kapu ya madzi apulo.
3. Ngati chakudya chanu cham'mawa chimakhala ndi fiber, chakudya chotsatira chidzakudyerani makilogalamu 175 osachepera.
4. Masiku ano, amayi a zaka 18-35 ali ndi zaka zochepera m'masamba awo kusiyana ndi achikulire.
5. Makolo athu amagwiritsa ntchito magalamu 35 pa fiber tsiku lililonse. Amakhala nawo makamaka mtedza, tirigu ndi zipatso. Lero, magwero akuluakulu a zakudya zamagetsi kwa ife ndi zipatso.