Barry Sears wapanga chakudya chodabwitsa kwambiri, chomwe chimakuthandizani kuyeretsa thupi la poizoni ndikuthandizani kuti azilemera kwambiri. Mwamwayi, dongosolo lino silikufuna malire amphamvu ndipo limaphatikizapo kuphatikiza mapuloteni, mafuta ndi zakudya padera. Zakudya za tsiku ndi tsiku zimaphatikizapo 40% chakudya, 30% mafuta ndi 30% mapuloteni. Ngati mukufuna, mungadye motere nthawi zonse, chifukwa kuphatikiza kwa mapuloteni ndi mapuloteni ndi ovomerezeka kwambiri komanso amadziwika bwino ndi thupi.
Zolepheretsa: mlingo wa insulini m'magazi
Mbali yokhazikika ya insulini ndizofunika kwambiri pa zakudya izi, zomwe zimakupatsani kudya bwino, popanda kukumana ndi njala yomwe imayambitsa insulini yotsika m'magazi.
Ndicho chifukwa chake njira imodzi yokha imayambira mu zakudya: kukana maswiti, chifukwa ndi zokoma zomwe zimayambitsa insulini kuti ikhale yapamwamba kwambiri, zomwe zimapangitsa kulemera kwakukulu.
Mafuta, mapuloteni, chakudya: kuphatikiza
Malingana ndi asayansi ena, zakudya zoterozo sizolondola, chifukwa momwe mwambo umayendera, chakudya chimakhala ndi 60% chakudya, mapuloteni 10% ndi mafuta 30%, zomwe zimakhala zovuta ngati mumadya nyama, mazira ndi mkaka tsiku ndi tsiku. Komabe, kusowa kwa zakudya zomwe zimapatsa mphamvu, zakudya zoterozo zimakhala zothandiza, chifukwa thupi silingapeze mphamvu zonse ndi chakudya ndipo limayamba kugawaniza kale mafuta osungirako mafuta.
Chakudya cha malo: menyu
Kudya chakudya choterocho ndi chosavuta, ndikwanira kuti tidye chakudya chokwanira pazomwe timadya chakudya cha tsiku ndi tsiku:
- Chakumwa . Chikho cha tiyi watsopano kapena khofi yachilengedwe ndi kapu ya oatmeal, yophika ndi madzi otentha kwa mphindi 10 pansi pa chivindikirocho.
- Chakudya cham'mawa . Mankhwala ochepa a amondi, theka la apulo.
- Chakudya . Mkaka wa nkhuku wophika, saladi wa masamba atsopano, chidutswa cha tchizi cholimba.
- Zosakaniza . Zowonjezera zamasamba (ndi njala yowonjezera imamva kuwonjezera ma walnuts ochepa).
- Chakudya chamadzulo . Gawo la nkhuku yophika nyama ndi letesi ndi zokongoletsa.
- Asanayambe kugona : ali ndi njala yowonongeka, mukhoza kumwa mowa kapena kudya zipatso.
Njira yabwino kwambiri yochitira izi ndikusunga diary, yomwe ma intaneti ambiri amapereka kwaulere. Kumeneko mumangotumiza mankhwala, ndipo kachitidwe kake kamakhala ndi ma calories ndi chiŵerengero cha mapuloteni, mafuta ndi chakudya.