Ndi zakudya zimenezi, kulemera kwakukulu kumapita mwamsanga. Maziko a mndandanda wotereyi ndi mankhwala ndi otsika m'magulu. Zimakhulupirira kuti chakudya chotero chimapangitsa thupi kugwiritsa ntchito mafuta, chifukwa cha kilogalamu yochuluka yomwe imapita.
Kupambana kwa zakudya zochepa
Akatswiri ndi anthu wamba amalingalira mozama zotsatira zomwe zimachitika mutatha kudya zakudyazi. Malingana ndi kafukufuku, anthu omwe amagwiritsa ntchito zakudya zimenezi, amalephera kulemera, ndipo chifukwa cha kuchepetsa kuchuluka kwa minofu ya mafuta. Koma zowonjezereka zimasonyeza kuti chakudya chochepa cha carb cholemera sichigwirizana ndi aliyense, ena amatsutsa kuti patatha miyezi 2-3 kuti atsatire boma lino, kulemera kumangowonjezeka.
Madokotala amalimbikitsa kutenga chisankho chotsatira mkhalidwe wawo kwa milungu ingapo, ndipo ngati palibe zotsatira zabwino, sankhani mndandanda wosiyana. Kuyerekeza panthawi ya kuyesayesa ayenera kukhala 1 nthawi m'masiku 3-5, panthawiyi ndikofunikira kukonza zotsatira, kotero mutha kuzindikira molondola ngati pali zotsatira zoyenera, kapena kulemera kwake kumakula kapena kumakula.
Mfundo zazikuluzikulu za zakudya zochepa
Mukasankha ndondomeko iyi ya chakudya, muyenera kutsatira malamulo angapo. Zili zosavuta komanso zomveka bwino, kotero kuti mutaphunzira momwe zakudya zochepa zimagwirira ntchito, mukhoza kupanga masewera a tsikulo nokha. Kumbukirani mfundo zotsatirazi, zomwe zimagwiritsidwa ntchito pamasewerowa, mitundu ina ya zakudya zoterozo zidzakhala zosiyana:
- Zakudya zonse zomwe zimagwiritsidwa ntchito patsiku siziyenera kupitirira 10%. Mubuku lachikale la dongosolo la zakudya, izo zanenedwa kwathunthu kuti kuchuluka kwa zoterezi sizoposa 8%. Koma, chifukwa chakuti zakudya zochepa zimakhala zovulaza thanzi, madokotala amati amalimbikitsa 10%. Ndipo musachepetse kudya zakudya zopatsa mafuta m'thupi.
- Ambiri mwa mankhwalawa ayenera kukhala mapuloteni. Ndibwino kuti mudye chakudya cha 70-80%.
- Mafuta mu chakudya chimenechi amapanga 10 mpaka 30%. Ichi ndi chinthu china, chifukwa madokotala samalangiza nthawi zonse kuti achite zimenezi. Mafuta ochuluka kwambiri m'kudya angayambe kulemera.
- Mowa wokhala ndi zakudya zochepa zimakhala zosiyana. Amaloledwa kumwa 1 galasi la vinyo, makamaka youma wofiira patsiku. Vodka, cognac ndi mowa ziyenera kutayidwa.
Zakudya Zam'madzi Ochepa - Zamagetsi
Kulemba zofunika pa tsiku ndi tsiku, ndikofunikira kumvetsetsa zomwe zimaloledwa kudyetsa, ndipo ndi bwino kuthetseratu. Mndandanda wa zinthu zoletsedwa kwambiri zimaphatikizapo mbatata, nthochi, timadziti tokoma, buns, confectionery. Mndandanda wa zomwe zimaloledwa zowonjezera ndi zazikuru, izi ndi zomwe mungadye ndi zakudya zochepa:
- nyama yoyera;
- nsomba;
- saladi wobiriwira, nkhaka, tomato, kabichi;
- nyemba;
- mpunga ndi buckwheat;
- maapulo, zipatso za citrus;
- mankhwala okometsera mkaka ndi tchizi.
Chakudya Chochepa Chakudya Chakudya Chochepa
Kuti mumvetse momwe mungadzipangire zokha tsiku ndi tsiku, tiyeni tiyang'ane dongosolo la zakudya tsiku limodzi. Chitsanzo cha zakudya zochepa kwambiri za carb zikuwoneka ngati izi:
- kadzutsa - 200 g kanyumba tchizi ndi maapulo;
- Zakudya zopanda pake - mphesa kapena khofi ndi chidutswa cha tchizi;
- Kudya - nyama yophika nkhuku ndi saladi wa nkhaka ndi tomato;
- Zakudya zopanda chofufumitsa - yogurt mafuta ochepa kapena zipatso zamatabwa;
- Chakudya - mpunga wa mpunga ndi masamba, mwachitsanzo, courgettes;
- Zakudya zosakanizika - galasi ya yogati yofiira.
Zakudya zochepa za m'magazi zimasonyeza kuti tsiku lonse munthu amamwa madzi, tiyi wosasakaniza, wobiriwira bwino. Kuchuluka kwa madzi sikutheka kufika pa malita awiri, mwinamwake kusinthana kwa malo osungira mafuta sikudzachitika. Kuphatikiza apo, popanda kusowa madzi, kudzimbidwa kungabwereke, choncho musanyalanyaze lamulo ili, ngati simungapweteke thanzi lanu ndipo musachotsedwe ma kilogalamu imodzi.
Zakudya zapakati-carbohydrate ketogenic
Ndondomeko ya chakudyayi ndi yofanana ndi njira yotchuka ya Atkins. Zakudya za Ketogenic zowonongeka zimasonyeza kuti munthu adya zokha 5% za zakudya, mapuloteni 20% ndi 75% chakudya chomwe chiri ndi mafuta. Zakudya zoterezi sizingathetsedwe nthawi zonse, zimalimbikitsidwa kuti musunge masiku asanu ndi awiri, mutatha kupuma masiku 10-14. Madokotala samalangiza kugwiritsa ntchito njirayi popanda kuwonananso.
Pali zakudya zina zochepa zomwe zimakhala zochepa. Zimaphatikizapo kuti munthu wa masiku asanu amagwiritsira ntchito chakudya pansi pa ndondomeko yomwe yafotokozedwa pamwambapa (5% ya chakudya, 20% ya ma fiber, 75% mafuta), ndipo mkati mwa masiku awiri amagwiritsa ntchito ndondomeko yachiwiri. Zimaphatikizapo kusinthana ndi chakudya chodziwika bwino. Muyenera kudya zakudya zapamwamba zamagulu ndi kuchepetsa kumwa mafuta. Njirayi imaloledwa kugwira ntchito kwa mwezi umodzi, onetsetsani kuti mukuonana ndi dokotala musanayambe maphunziro.
Chakudya Chochepa cha Carb Bernstein
Ndondomeko ya zakudya imeneyi ikulimbikitsidwa kwa anthu omwe akudwala matenda a shuga. Poyamba, chakudya cha Bernstein chinapangidwa pofuna kuthetsa vuto la anthu omwe ali ndi matendawa. Zimakhazikitsidwa pa mfundo yomweyi, kutanthauza kuchepetsa kuchuluka kwa zakudya zamagazi m'thupi. Ndibwino kuti musadye zopitirira 50 g zamagetsi zofanana, anthu ena ndipo nthawi zonse amachepetsa gawo lawo 30 g.
Zakudya zapamwamba zotchedwa carb diet
Mtundu uwu wa chakudya ndi wofanana ndi njira yamakono. Ngakhale dzina - mapuloteni apamwamba kwambiri othandizira kulemera, amanena kuti kuchuluka kwa mafuta ndi chakudya kudzachepetsedwa. Zikuganiza kuti gawo la mapuloteni adzakhala 75-80%, kumwa madzi kumakula mpaka 2 malita patsiku. Zakudya m'zakudya zidzasanduka 10-12%, ndipo mafuta 8-10%. Tiyenera kukumbukira kuti zakudya zoterezi zingakhale ndi zotsatirapo zoipa pa thanzi, muyenera kuyesedwa kuchipatala musanadye chakudya chotero ndipo funsani dokotala.
Zakudya za mafuta ochepa
Izi ndizosiyana ndi zakudya za ketogenic. Njira yogwiritsira ntchito zakudya zotere siidapitirira masiku 30, iyenera kuyambitsidwa mutatha kuyankhulana ndi dokotala. Zakudya zochepa kwambiri zamagulu-mafuta m'thupi zimatsatira mfundo zotsatirazi:
- kuchuluka kwa mapuloteni kunachepetsedwa kufika 25-30%;
- gawo la chakudya ndi pafupifupi 15%;
- pa mafuta ndi 55-60%.
Zakudya-zotsika m'magazi - zotsutsana
Mu matenda ena, kugwiritsa ntchito mtundu uliwonse wa chakudya choterocho ndiletsedwa, mndandandawu umaphatikizapo:
- matenda a impso;
- matenda;
- dysbiosis;
- kudzimbidwa kosatha.
Ngakhale ngati munthu alibe matenda oterewa, muyenera kuyang'anitsitsa thanzi lanu pamene mukuwona njira imodzi ya zakudya zoterozo. Madokotala amanena kuti thanzi labwino likhoza kuwonjezereka, chifukwa cha kusowa kwa zakudya, choncho ndi bwino kudziŵa zizindikiro zomwe zikuwonetsa kufunika kosokoneza maphunzirowo ndi kuonana ndi katswiri.
Kuvulaza chakudya chochepa cha carb kungayambitse izi:
- kuyamba kwa kuvomereza chifukwa cha zowonjezera zowonjezera m'masamba a tsiku ndi tsiku;
- mavuto omwe amachititsa kuti tizirombo toyambitsa matenda tizilombo toyambitsa matenda timayambitsa matendawa.
- Kuphwanya mahomoni, kuwonetseredwa mu maonekedwe a ziphuphu, tsitsi lochepa, kusamba kwa msinkhu kwa akazi.
Ngati zina mwazizindikirozi zikuchitika, maphunzirowa ayenera kutha, mwinamwake thanzi lidzangowonjezereka. Zonsezi zimasonyeza kuti munthu sagwirizana ndi zakudya, ndipo ziyenera kusinthidwa mwamsanga. Madokotala amalangiza musanayambe maphunziro kuti muyese mayesero ndikuyesa kufufuza, kuti muthe kumvetsetsa momwe kuchepa kwa gawo la thupi mu thupi kukuwonetsere komanso ngati izi zidzachititsa maonekedwe a matenda.