Ryazhenka - maubwino ndi zovulaza thupi pakuchepetsa thupi, zonenepetsa * Crossfit

Ryazhenka ndi chakumwa chotsekemera cha mkaka. Amapangidwa kuchokera ku mkaka ndi chotupitsa (nthawi zina kirimu amawonjezeredwa). Izi zili ndi kukoma, kotsekemera pang'ono. Koma mkaka wowotcha wofufumitsa umadziwika osati kokha chifukwa cha kukoma kwake, komanso ndi chinthu chothandiza, chomwe chili ndi maantibiotiki ndi ma prebiotic. Zinthu izi zimathandizira chitetezo cha mthupi, zimathandizira chimbudzi, zimawongolera khungu ndipo zimayambitsa mavitamini a biosynthesis.

Ryazhenka ndi chinthu chomwe nthawi zambiri chimakhalapo pazakudya za wothamanga aliyense. Chakumwa cha mkaka chotsekemera chimayimitsa magwiridwe antchito a ziwalo zambiri, zomwe zimabweretsa thanzi labwino komanso kuwonjezeka kwachangu.

Koma monga zinthu zina zonse, nthawi zina mkaka wowotcha wowotcha ukhoza kukhala wowononga thanzi. Ndani angamwe mkaka wowotcha, ndipo ndani ayenera kupewa? Kodi gawo la mkaka wofukizawu ndi chiyani pamasewera azakudya? Kodi mankhwalawa ndi otani? Tiyeni tiwone!

Mtengo wa zakudya, zopatsa mphamvu za calorie komanso kapangidwe ka mankhwala

Mankhwala olemera a mkaka wowotcha amapatsa mankhwalawa zinthu zofunika kwambiri, ngakhale zili ndi kalori wokwanira kwambiri chifukwa cha mkaka wofukiza.

Kuphatikiza pa mabakiteriya opindulitsa, mkaka wowotcha wokhala ndi mavitamini:

vitamini C;
vitamini PP;
vitamini A;
Mavitamini B;
vitamini C;
beta carotene.

Mulinso mkaka wowotcha wambiri ndi mchere:

phosphorous;
potaziyamu;
magnesium;
sodium;
chitsulo;
kashiamu.

500 ml yokha (iyi ndi magalasi awiri) ya zakumwa zamkaka zofukiza - ndipo kuchuluka kwa mavitamini ndi michere tsiku lililonse kudzakhala mthupi. Simuyenera kuda nkhawa za kuchepa kwa phosphorous ndi calcium, yomwe imabweretsa mavuto amano, imakhudza tsitsi ndi misomali.

Ryazhenka ndi mkaka wopangidwa ndi mafuta okwanira kwambiri. Komabe, musachite mantha ndi zomwe zili ndi kalori. Asidi wa lactic omwe ali mchakumwa ali ndi zinthu zambiri zothandiza ndipo amapindulitsa thupi, zomwe zimatsimikizira kuti ma calories owonjezera.

Mu mkaka wophika wothira mafuta ndi 1% yamafuta pali 40 kcal yokha, mu chogulitsa chomwe chili ndi mafuta a 2.5% - 54 kcal, 4% - 76 kcal, ndi 6% - 85 kcal. Mukamasankha mankhwala, sankhani mafuta, ngakhale mutakhala kuti mukudya, chifukwa chakumwa chokha chokhala ndi mafuta ambiri ndi chomwe chimapindule chifukwa chokwanira ma lactic acid. Mkaka wophika wochepa kwambiri umatsitsidwa ndi zinthu zofunikira ndipo sungapatse thupi mavitamini ndi michere yokwanira.

Kapangidwe ka mankhwala a BZHU omwe ali ndi mafuta 2.5% pa 100 g ndi awa:

Mapuloteni - 2.9 g;
Mafuta - 2.5 g;
Zakudya - 4.2 g.

Koma mawonekedwe a BZHU omwe ali ndi mafuta 4% pa 100 g amawoneka motere:

Mapuloteni - 2.8 g;
Mafuta - 4 g;
Zakudya - 4.2 g.

Chifukwa chake, mafuta okha ndi omwe amasintha, koma kuchuluka kwa mapuloteni ndi chakudya sikungasinthe.

Pafupifupi, kapu imodzi yamkaka wophika wofukiza (womwe ndi 250 ml) umakhala ndi 167.5 kcal.

Ambiri amawopa kuchuluka kwa mafuta ndi mafuta - pazifukwa izi, nthawi zambiri samachotsedwa pamndandanda wazakudya. Koma ndi zolondola? Tiyeni tiwone bwino za phindu la mankhwalawa mthupi la munthu.

Mapindu azaumoyo wa anthu

Kupezeka kwa maantibiotiki mumkaka wowotcha ndi chimodzi mwazinthu zazikulu zomwe zimatsimikizira zabwino za chakumwa pathanzi la munthu.

Zotsatira zake ndi izi:

chimbudzi chimawoneka bwino;
kulemera kumakhazikika (osati kokha panthawi yakuchepa, mkaka wophika wothira umalimbikitsidwanso kumwa kuti muchepetse);
chitetezo kumawonjezeka;
bwino chikhalidwe cha khungu, misomali ndi tsitsi.

Kuphatikiza pa maantibiotiki, mkaka wophika wofufumitsa umakhalanso ndi ma prebiotic - zosafunikira zofunikira zomwe zimathandiza matumbo microflora kuchulukana. Maantibiotiki ndi omwe amachititsa kuti mabakiteriya apulumuke m'matumbo. Kutalika koyenera kwa mabakiteriya am'matumbo ndiye chinsinsi chachitetezo chokhazikika.

Zosangalatsa! Ngati mwadya kwambiri ndipo simukukhulupirira, imwani kapu yamkaka wowotcha. Chifukwa cha lactic acid, amino acid ndi maantibiotiki, kulemera m'mimba kumatha.

Mkaka wophika wowotchera umakhala ndi gawo labwino pakugwira kwam'mimba. Kwa impso, chakumwa choledzeretsa cha mkaka chimathandizanso mukamamwa muyezo woyenera (1 galasi patsiku).

Amuna ndi akazi omwe ali ndi vuto la kuthamanga kwa magazi ayeneranso kulabadira mkaka wowotcha wofufumitsa, chifukwa mankhwalawa amathandizira kuti usawonjezeke.

Chakumwa cha mkaka chotupitsa chimalimbikitsa kupanga kwa bile, komwe kumalimbikitsa chidwi. Ndicho chifukwa chake mankhwalawa akulimbikitsidwa kumwa kwa anthu omwe akuyesera kunenepa kapena kudwala matenda a anorexia.

Ndi anthu ochepa omwe amadziwa, koma ndimkaka wowotcha womwe umathetsa ludzu tsiku lotentha. Izi ndizotheka chifukwa cha kapangidwe kake koyenera.

Mapuloteni omwe amapezeka mumkaka wothira mkaka amamwa mofulumira kwambiri kuposa omwe amapezeka mkaka. Mavitamini onse ndi ma microelements omwe ali mumkaka wophika wowotchera amatengeka kwambiri ndi thupi la munthu, kachiwiri chifukwa cha mafuta amkaka.

Ryazhenka ndi chinthu chotsatsa malonda. Amachotsa poizoni, ndiye ngati muli ndi matsire, imwani kapu yamkaka wowotcha. Sichidzathetsa kusapeza m'mimba kokha, komanso kutulutsa mutu ndi kuwonetsa thupi lonse.

Kwa amayi, kugwiritsa ntchito mkaka wowotcha wowotcha mu kuchuluka kwa zosowa za tsiku ndi tsiku (kapu imodzi ya 250-300 ml) ndikofunika kwambiri, chifukwa kumachepetsa zizindikilo zakusamba, kuphatikizapo kupweteka. Komanso, mankhwalawa amagwiritsidwa ntchito ngati gawo la tsitsi ndi nkhope.

Upangiri! Ngati muli ndi khungu louma, pangani madzi osamba ndi mkaka wowotcha. Lita 1 izikhala yokwanira kubafa yonse. Pambuyo pa njirayi, khungu limakhala lofewa komanso lofewa, ndikumverera kouma kumatha.

Kwa amuna, chakumwa ndi chimodzimodzi. Makamaka madokotala amalimbikitsa kuti muwagwiritse ntchito amuna pambuyo pa zaka 40, popeza mkaka wowotcha wofunikira ndiwothandiza kuti thanzi lanu likhale ndi thanzi labwino. Zimayeretsa impso, zimalepheretsa kupanga miyala. Kuphatikiza apo, mkaka wowotcha wowotcha umakhala ndi diuretic pang'ono. Ndipo chakumwa ichi sichingasinthidwe kwa amuna omwe amachita nawo masewera, chifukwa zimathandiza kuti minofu ikhale yolimba.

Ubwino wa mkaka wowotcha wokhazikika ungalimbikitsidwe ndikuwonjezera zipatso ndi zipatso zake. "Yogurt" yotere imabweretsa zabwino ziwiri kuthupi.

Mkaka wophika wofewa mumasewera olimbitsa thupi komanso kuonda

Pazakudya zopatsa thanzi, komanso pazakudya kuti muchepetse kunenepa, mkaka wowotcha sindiwo womaliza. Ndikofunikira kuti abambo omwe akuchita nawo masewera olimbitsa thupi apezenso mphamvu. Chipulumutso ndimkaka wowotcha wokha. Idzabwezeretsa mphamvu yomwe idagwiritsidwa ntchito, ndipo mapuloteni ndi magnesium zomwe zimapangidwazo zithandizira minofu kukhala yolimba komanso yolimba.

Kwa atsikana omwe amatsata mawonekedwe awo, amapita kuti akhale olimba ndipo amadya, mkaka wophika wowotcha ndichinthu chofunikira kwambiri pachakudya. Koma anthu ambiri ali ndi funso lomwe lili lothandiza kwambiri: mkaka wophika wowotcha kapena kefir. Izi zimangotengera cholinga chomwe mukufuna. Kefir ndi yopanda thanzi komanso yoyenera kwa anthu onenepa kwambiri. Ngakhale mkaka wowotcha wowotcha amawerengedwa kuti ndiwothandiza, ndipo mulibe mowa. Komabe, kusiyana pakati pa zakumwa izi kumangokhala chotupitsa, mafuta, kusasinthasintha komanso kukoma. Ngati mugwiritsa ntchito mkaka wowotcha moperewera ndipo osapitilira zomwe sizikupezeka, sizowonjezera mapaundi owonjezera.

Mkaka wophika wowawitsa mukamadya uli ndi maubwino ake:

Puloteni yomwe ilipo pamtunduwu imapereka chidziwitso chokwanira.
Chifukwa cha mabakiteriya opindulitsa, chitetezo chambiri chimakula, chomwe nthawi zambiri chimafooka mukamadya.
Chakumwa sichilola kuti kuchepa kwa madzi m'thupi kuchitike, thupi limakhala labwino nthawi zonse.
Kuwotcha mafuta kumachitika chifukwa cha mapuloteni amkaka.
Thupi limakhala ndi mavitamini ndi michere yokwanira.
Njira yogaya chakudya imadziwika.
Poizoni amachotsedwa.
Chiwindi chimatsitsidwa.

Kuti mukhale ndi thupi laling'ono, nthawi zina zimakhala zothandiza kukonzekera masiku osala kudya. Ndipo mkaka wowotcha wofufumitsa ndi wabwino masiku amenewo. Pa masiku osala kudya, tikulimbikitsidwa kumwa zakumwa 1.5-2 malita a zakumwa zopatsa mkaka. Zokwanira tsiku limodzi pa sabata. Ndipo kuti muchepetse thupi, mutha kuchita masiku osala kudya 2-3 sabata, kuwasinthitsa ndi masiku wamba, pomwe kudya kumakhala koyenera.

Ndikofunika kumwa mkaka wophika wofufumitsa usiku m'malo modya chakudya, popeza mankhwalawa ali ndi mapuloteni okwanira, mafuta ndi chakudya. Nthawi yomweyo, simudzazunzidwa ndikumva njala. Koma m'mawa chidwi chabwino chidzawonekera.

Kwa anthu omwe amawunika momwe amadyera komanso thupi lawo, ndikofunikira kudya zakudya zabwino kwambiri. Chifukwa chake, mkaka wowotcha wowotcha ndichinthu chotere. Imathandizira kutulutsa kwaminyewa pambuyo pakuphunzitsidwa kwamphamvu ndikubwezeretsanso mphamvu pambuyo pakuchita masewera olimbitsa thupi.

Pazakudya, izi ndizofunikira kwambiri pazakudya, chifukwa polekezera pazakudya, munthu amachotsa michere, ndipo mkaka wophika wofiyira umakwaniritsa mosavuta nkhokwe zawo.

Ryazhenka kuvulaza thupi

Chomeracho sichikulimbikitsidwa kwa anthu:

ndi kusagwirizana kwa mapuloteni;
kuchuluka acidity mmimba;
gastritis ndi zilonda mu gawo pachimake cha matenda.

Nthawi iliyonse, pangakhale kumverera kwa kuphulika kapena kulemera m'mimba, kuwonjezeka kwa gasi.

Glycotoxins ndi chinthu choti muzisamala. Chowonadi ndi chakuti mkaka wowotcha wowotcha umakhala ndi mtundu wake womwe, womwe siwofanana ndi mkaka. Izi ndichifukwa choti lili ndi ma glycoprotein (ochokera ku glycotoxins), omwe amapangidwa mu chakudya nthawi yayitali. Chifukwa chake, ma glycoprotein awa amatha kuwononga mitsempha yamagazi ndi ziwalo zamasomphenya. Kuwonongeka kwa chinthuchi ndikofanana ndi njira zamatenda zomwe zimayamba mthupi la munthu ashuga. Mwachilengedwe, mulibe ma glycoprotein ambiri mumkaka wowotcha wophika, koma simuyenera kutengeka ndi zakumwa izi. Anthu omwe ali ndi matenda ashuga ayenera kusamala kwambiri za mkaka wowotcha.

Upangiri! Simuyenera kuphatikiza mkaka wophika wothira ndi zakudya zina zomwe zili ndi zomanga thupi zambiri. Ndikofunika kumwa zakumwa zopangidwa ndi mkaka ndi zipatso kapena mutatha saladi wa masamba atsopano. Ndipo mukachepetsa thupi, muyenera kuganizira njirayi ndi mkate.

Contraindications ntchito mankhwala ndi ntchito kwa amuna ndi akazi.

Zotsatira

Chifukwa chake, mkaka wowotcha wothira umapereka mphamvu ndi nyonga, umathandizira magwiridwe antchito am'mimba ndi chitetezo chamthupi, ndipo umathandizira pakhungu, misomali ndi tsitsi. Chogulitsidwacho ndichothandiza makamaka kwa anthu omwe amapita kukasewera, popeza mavitamini ndi michere yakumwa imathandizira kubweza mphamvu zomwe zawonongedwa mutatha kulimbitsa thupi kwambiri. Kuphatikiza apo, mkaka wowotcha wovunditsa umapangitsa kuti minofu izitanuka ndikulimbikitsa kukula kwawo.

Ngati mutagwiritsa ntchito mkaka woyamwa moyenera, sipadzakhala zotsatira zoyipa m'thupi: zotsatira zabwino zokha.