Chifukwa cha ntchito ya odyetserako zakudya ndi aphunzitsi, akatswiri odziwika bwino a BEACH , kapena kusintha kwa mapuloteni-carbohydrates, anabadwa . Masiku ano kuli kofunikira kupereka msonkho kwa othamanga, omwe pambuyo polemera kulemera ankafuna kuchotsa masentimita owonjezera a mafuta, pamene sakutha kutaya minofu yovuta.
Patapita zaka, akatswiri ochita zowonjezera adapanga zakudya zopatsa thanzi za BUCK makamaka kuchepetsa kulemera kwa munthu wamba. Chinthu chofunika kukumbukira ndichoti BSU sichithandiza kuchotsa mimba yaikulu, koma imathandizira kukonzanso chiwerengerocho, normalization ya metabolism ndi kusunga mawonekedwe abwino kwambiri. M'nkhani ino, tikambirana za momwe kuwonongeka kotereku kumachepetsa kulemera, kukhala ndi maganizo abwino komanso kusunga zochitika za m'maganizo ndi thupi.
Kodi zakudya zapuloteni-carbohydrate zimadya bwanji?
Ambiri aife timadzifunsa kuti: Kodi mungachotse bwanji mapaundi owonjezera podya zakudya zomwe zili ndi mapuloteni ambiri kapena chakudya? Yankho lake ndi ili: Chifukwa cha glycogen, timapeza mphamvu, timadzi timeneti timene timakhala m'matumbo athu, chiwindi ndipo timakonza poyamba. Choncho, kuti ayambe kuyaka mafuta, thupi limayenera kuti liwononge mtundu wonse wa glycogen, pambuyo pake, kuti utenge mphamvu, kuti ukhale ndi maselo ofunika.
Ndichidziwikiratu cha zamoyo zomwe chakudya cha BUD kapena mapuloteni-carbohydrates amamangidwa. Kwa masiku angapo a mapuloteni, glycogen yatha, kuti, kuti asadye minofu mumtundu uwu, masiku angapo akunyamula thupi ndi zakudya zimayenera kutsatira, ndi mapuloteni masiku. Chiwembucho n'chosavuta, masiku awiri oyambirira amakhala akucheperachepera kwambiri, pochotsa madzi kuchokera ku thupi, ndiye kuti pali pause ndi kubwezeretsa kulemera, ndipo potsirizira pake kuchepa kwake kumapeto. Zosintha zowonjezera mapuloteni ndi zakudya zamagazi zilipo zambiri:
- Masiku asanu a zakudya zamagazi komanso masiku awiri a zakudya zopatsa thanzi;
- Masiku awiri a zakudya zamapuloteni ndi tsiku limodzi la zakudya zamagulu;
- Masiku atatu a zakudya zamapuloteni, 1 tsiku la mkulu-carbohydrate ndi tsiku limodzi la zakudya zowonjezera chakudya;
- Masiku awiri a zakudya zamapuloteni, masiku awiri a zakudya zamtundu wapamwamba kwambiri zamagazi komanso masiku awiri a zakudya zamagazi.
Kugwiritsiridwa ntchito kwa mapuloteni masiku onse a zakudya, ndikuyang'anira kokha kuchuluka kwa chakudya, kuchepetsa ndi kuwonjezeka.
Zakudya za zakudya zapuloteni-carbohydrates
Mwa kumamatira ku BEECH system, mukhoza kumwa teasiti iliyonse, khofi, ndi zotsekemera kapena madzi okha ndi madzi a mandimu. Oyamba ayesetse kupulumuka masiku awiri a mapuloteni, omwe ali ndi makapu apamwamba komanso tsiku limodzi. Kwa makilogalamu 1 olemera ayenera kudyetsedwa 2 g wa mapuloteni, pakapita masiku makilogalamu 1 g pa kilo imodzi ya thupi. Zakudya zakuthengo sizingatheke kulinganiziridwa konse, koma zimangodya zipatso, msipu, mitundu yonse ya ziphuphu, mpunga wofiira ndi uchi.
Mapuloteni zakudya zamasamba zowonjezera mapuloteni-carbohydrates:
- Mmawa: 200 g kanyumba kakang'ono ka mafuta obiriwira, kuti mulawe mukhoza kuwonjezera sinamoni pang'ono kapena kakale.
- Chakudya chamadzulo chachiwiri: mazira okazinga awiri kapena omelette ndi malo ogulitsa nsomba.
- Chakudya: Stewed tuna fillet, celery kapena nkhaka.
- Chakudya cha masana: kapu ya yogurt kapena 100 g ya kanyumba kakang'ono ka mafuta.
- Chakudya: 200 g wa nkhuku yophika kapena nyama yophika.
Mndandanda wa zakudya zamaguludihydrate wa puloteni-carbohydrate ndondomeko:
- Mmawa: oatmeal kapena muesli, mukhoza kutsanulira mkaka wamtengo wapatali, madzi otentha ndi uchi, yogurt kapena mkaka wofuka.
- Chakudya cham'mawa chachiwiri: chipatso , mwachitsanzo apricot, chitumbuwa, chitumbuwa, maapulo, omwe alibe makilogalamu ambiri.
- Chakudya: vermicelli kapena pasitala ndi nkhuku kapena ng'ombe yamphongo, ingasinthidwe ndi mpunga ndi nsomba.
- Chakudya Chamadzulo: chophika kapena chophika nyama kapena nsomba.
Ndikofunika kwambiri, musanapange chisankho chodzidyetsera nokha, onetsetsani kuti mufunsane ndi katswiri.