Chakudya kwa kuwonda: mndandanda wa mankhwala, tebulo

Chakudya ndi kuwonda - mfundo ziwiri zimene koyamba sizimayenderana ndi mzake. Aliyense Dieter angakuuzeni kuti magwero chakudya Tisawasale chakudya, osati pa nthawi ya kuwonda, komanso pambuyo, osati kuti apeze mapaundi zokhumudwitsa kumbuyo. Ndipotu, udindo uwu ndi zolakwika kwambiri. Kumene, mitanda, maswiti ndi shuga - si zakudya zimene zimachititsa kulemera imfa. Komabe, iwo sangakhoze konse amachotsedwa zakudya, monga izi inu kuswa kagayidwe ndi kumana thupi la mphamvu. Mumatani ngati sakutembenuka kukhala wochepa analipodi? Ndipo kodi iwo, chakudya kwa kuwonda? Mndandanda wa mankhwala amene angatithandize kuonda osati odzidalira kumbuyo, tidzakhala ndi inu nokha.

kudya chakudya

Tiyeni tiyambe dismantling zomwe n'zotheka ndi zimene - si zofunika. Choyamba sizikugwirizana carbs mwamphamvu kuonda. A mndandanda wa katundu ndi mukhoza lembani anu: makeke awa ndi chofufumitsa, mowa, makeke, mbuluuli, condensed mkaka ndi nthochi, nkhuyu ndi chocolate, mayonesi ndi ketchup, vembe. mankhwala amenewa ali oyenera akamwe zoziziritsa kukhosi pamene chakudya chinali kwa nthawi yaitali ndi kudya bwinobwino, inu simungakhoze kwa nthawi yaitali. Ngati mukufuna kumaliza ntchito yadzaoneni, mphamvu ya nthochi apite ku kusungabe mphamvu zanu. Ndiko kuti, kugwiritsa ntchito mankhwala otere wolungama pa nthawi imene mutu amayamba kuona njala, ndi zina mwa kundipatsako pa dzanja kumeneko. Nthawi zina, iwo amayambitsa nyamuka lakuthwa mu shuga magazi, ndiyeno snugly anaika pa thupi mu mawonekedwe a mafuta. Komanso, nthawi zonse kumwa mankhwala amenewa amapereka katundu mkulu kapamba.

The Index Glycemic: Kodi Ndi

Izi ndi mfundo ina imene tifunika kuliphunzira, ngati tikukamba za chakudya kwa kuwonda. mankhwala ayenera mulibe mankhwala a makampani chakudya amene ndi mkulu glycemic index. The apamwamba ndi mothamanga kwambiri, amasulidwe shuga. Mwachitsanzo, madeti mndandanda ndi yoimba pamwamba, index awo glycemic ndi 145, ndi onse mankhwala, mlingo umene ndi apamwamba kuposa 70, ndi zikanavulaza chithunzi chanu. Kachiwiri, m'pofunika kuganizira nthawi ya tsiku ndi zochita zanu. Mkate ndi uchi m'mawa pamene muli ndi ntchito thupi - ndalamazo mphamvu, amene yomweyo anamasulidwa, ndipo kupereka mwayi kuzindikira zolinga zake. Ndi sangweji lomwelo madzulo, atatha chakudya chamasana pamene inu atagona pabedi - ndi zosafunika mphamvu, limene kudzachitike monga kusungitsa. Kotero kusiya goodies ndi GI kwambiri mlungu (kuyenda), kapena bwino - yekha pa maholide. Tsopano tiyeni tione chifukwa chakudya kuonda. mankhwala akhoza kusindikizidwa pa pepala ndi kuika mu khitchini wake.

Zomwe chakudya kudya ndi wofunika kwambiri

Kumene, anthu amene ali GI chotsikitsitsa, kuti ndi zosakwana 70. Ngati muli ndi zina, kusankha izi carbs kudya. Mndandanda wa mankhwala slimming monga tchizi (feta) ndi kirimu (osapitirira 20% mafuta), mango ndi chimanga zam'chitini, mpunga zakutchire ndi Arabic kudya. M'mawa mungathe kudya msuzi kwa nyemba, ravioli wa durum tirigu ngakhalenso malo odyera ndi tomato. Dumplings ndi kanyumba tchizi, ufa koko, shuga, mbatata ndi zipatso stewed popanda shuga, zamzitini masamba - zonsezi kuti musakhale zimathandiza kuti kuwonda, koma pa maziko a magwero onse chakudya kudya kuoneka ngati zovomerezeka ntchito likukulira zedi zochepa.

chakudya zovuta

Bwanji osangokhala kuthetsa chakudya zakudya wanu? Kuwonjezera pa kukhala gwero la mphamvu, popanda pamaso chakudya sangathe processing mapuloteni ndi mafuta, kutanthauza kuti chiwindi adzathamanga waukali ndiponso mkulu katundu. zimam'patsa kuloŵerera kumachitika mu mawonekedwe a shuga, kuti si kwambiri, maswiti, mkate kapena phala linali pa mbale wanu - icho chiri magwero a shuga, kusiyana kokha ndi changu chimene akafika m'magazi. Table chakudya mu zakudya kudzakuthandizani kupanga zakudya bwino.

Choncho, chakudya zovuta ndi osiyana ndi mfundo ndi yakuti iwo akhala odzipereka, ndi shuga umalowa m'magazi pang'onopang'ono, mu zigawo, kukhalabe mlingo wa satiety kwa nthawi yaitali. thupi ntchito mphamvu, ndipo si kulephereka monga kusungitsa. Komanso, gawo la phala kwa nthawi yaitali adzapereka kumverera kwa satiety, kutanthauza mudzadya kwambiri, amenenso wokondwa zabwino pa chithunzi chanu. Ngakhale izi, akatswiri a zinthu zakudya simutero tayala chobwereza kuti muyenera kudya dzinthu m'mawa. Table chakudya mu zakudya ndi yankho labwino kwambiri lomwe inayenera kukhala pa dzanja. Choncho, ife mwachidule: kudya zakudya zokhala ndi chakudya zovuta akulimbikitsidwa kadzutsa ndi nkhomaliro, kumene mukufuna mphamvu zambiri. A bwino kukonzekera chakudya chamadzulo mapuloteni (makamaka zakudya defatted).

Chakudya ndi GI otsika

Ndipo tidzapitiriza zolankhula zathu za chakudya zovuta. Mndandanda wa mankhwala kuwonda pazikhalanso dzinthu zothandiza ndi masamba. Iwo ali magwero a thupi zinthu zofunika yaitali anaphatikizana ndipo zimakhala CHIKWANGWANI, amene amathandiza kuyeretsa thupi la poizoni. mndandanda kumaphatikizapo nyemba, nandolo mwachitsanzo ndi nyemba, mphodza, nyemba. Apa m'pofunika monga Tirigu onse ndi phala. Tikumbukenso kuti chakudya chokha abwino friable phala, kuphika mu madzi. Yomata semolina ayenera sadzalandira konse, muyenera kusankha mpunga bulauni, nyama kapena wakuda, mapira sangathe tenderize mpaka boma mushy - mbewu ayenera sizisintha. Nthawi zambiri mukhoza kumva kuti Tisawasale zakudya pasta. Ndipotu, izo ndi zovuta chakudya. Mndandanda wa mankhwala kwa kuwonda akhoza wodzilemekeza ndi pasta, koma iwo uyenera kukhala durum tirigu.

Chifukwa cha zakudya zanu

Kawirikawiri ife mulibe nthawi kapena ndalama zoonjezera kuti kutsatira zovuta zakudya multicomponent. Komabe, si koyenera, mudzazindikira nokha, kuphunzira pamene zakudya zokhala ndi chakudya. Mndandanda wa mankhwala slimming kuyenera kuphatikizapo mitundu yonse ya kabichi, tomato, zukini, tsabola, belu, anyezi, wamitundumitundu, zitheba, amadyera (sipinachi, letesi), komanso bowa. Musaiwale za ubwino zipatso. Izi mphesa ndi mapeyala, malalanje, maapozi mapichesi. mankhwala kwambiri ndi otsika glycemic index ndi zipatso, yamatcheri ndi nthuza. Iyi ndi mkate ndi ufa wa tiligu, kotero taboo amangonena za mikate yoyera ndi mikate yoyera. Akatswiri a zakudya kutsindika: lamulo kadzutsa ndi nkhomaliro, kudya zakudya zomwe zili chakudya. Mndandanda wa mankhwala slimming popanda iwo adzakhala chosakwanira. Iwo amapereka ankalowa ndi pang'onopang'ono shuga mu m'magazi. Ndiko kuti, ntchito ndi wolimba, njala kwanu kusakhale zikuvutitsa inu, ndi kusintha maganizo masana.

Tikukhulupirira zakudya zanu

Izi ziri funso lovuta kwambiri, chifukwa aliyense wa ife ndi wapadera. Ndife osiyana kukula kwa thupi, milingo zolimbitsa thupi ndi mlingo kagayidwe kachakudya. Koma uwu si mndandanda wa zinthu. Ndipo chiwembu umodzi sizigwira ntchito kwa aliyense, nchifukwa chake pali akatswiri a zinthu zakudya akamapenda makhalidwe munthu aliyense wodwala. Wakudziko zimam'patsa zakudya anatsimikiza zochokera boma lenileni la lake ndi zolinga. Kuchepetsa kuchuluka kwa chakudya magalamu 150 tsiku, inu nokha kupereka ndi yosalala kuwonda. Kuchepetsa chithunzi ichi magalamu 50-60, mudzakhala kuyamba mwamsanga kuonda, koma thupi kupirira ngati chakudya kudzakhala kovuta. Mukayamba kuchepetsa chithunzi anapitiriza kuti chidzasintha ketoacidosis ie kuledzera katundu wa kagayidwe mafuta.

Ife timagawirana thupi ndi zofunika zonse

Nkofunika osati kuti kuchepa mu zakudya chakudya, komanso bwino pakati zakudya zonse, ndiko kuti, chiŵerengero awo. Mapulotini, mafuta, chakudya (kuti kuwonda sindiye ndi chimodzi chokha buckwheat, ife kale funso limeneli) ayenera kudyedwa malinga ndi anayamba magetsi dera. Ziri akhoza kuchita masamu malinga ndi chitsanzo chotsatirachi. Tiyerekeze calorie wanu zakudya 2000 kcal, ndipo pa nthawi yomweyo iwe kunenepa. Choncho imfa ogwira kulemera m'pofunika kuchepetsa chithunzi ichi kwa 1400 kcal patsiku. Choncho, panafunika mapuloteni adzakhala magalamu 61 patsiku (61 × 4 = 244), i.e. 244 kcal. Mafuta simungakhoze sadzaloŵa, ayenera kukhala pafupifupi 67 ga (67 × 8 = 566 kcal). Choncho, otsala kuchuluka - 670 - zopatsa mphamvu muyenera kupeza kuchokera chakudya. Gawani chithunzi ichi ndi 4 ndi kupeza magalamu 170 chakudya, mwachitsanzo, dzinthu, mkate wholemeal ndi masamba. Kuonda ndi zosangalatsa!