Zakudya za mavwende - zomwenso, zabwino, zoyipa ndi zina zomwe mungasankhe

Timapitilizabe kuyenda m'njira zosowa zochepetsera thupi. Kwa iwo omwe ali ndi vuto la kalori komanso kulimbitsa thupi kwambiri, mavwende ndi njira ina yoyambirira. Tiyeni tisungitse malo nthawi yomweyo - zakudya zamtundu uliwonse za priori sizingakhale zathanzi komanso zopindulitsa m'thupi. Zakudya za mavwende ndizosiyana. Komabe, njirayi yochepetsera thupi ilipo ndipo sitinadutsepo.

Chofunika cha mavwende

Vwende ndi chipatso chodziwika bwino, chokoma komanso chopatsa thanzi. Anthu amasangalala kuzigwiritsa ntchito pazakudya zawo, ngakhale popanda upangiri wa akatswiri azakudya. Ichi ndi chimodzi mwazinthu zochepa zomwe kukoma kosangalatsa kumalumikizidwa bwino ndi zinthu zopindulitsa.

Wachibale wa dzungu ndi nkhaka, vwende amagawana zofananira zambiri ndi masamba awa:

• muli madzi ochuluka;
• ili ndi ulusi wazomera;
• lili mavitamini, zazikulu ndi microelements, unsaturated mafuta zidulo;
• ntchito yaiwisi ndi mbale mukaphika (matenthedwe kapena enzymatic);
• Amakula m'malo akuluakulu, amayenda bwino;
• ali ndi mafuta ochepa - kuyambira 30 mpaka 38 Kcal / 100 g, kutengera kukula ndi kukhwima.

Kuphatikiza apo, chipatso chimakhala ndi kukoma kwambiri kuposa anzawo, ndipo chimakhala chambiri munkhokwe zamadzimadzi. Kuphatikiza kwa izi kumapangitsa kuti mavwende azikhala ndi tanthauzo.

Ubwino wake waukulu:

1. Kuchita bwino kwambiri. Malingana ndi zifukwa zowonekera kunenepa kwambiri kwa sabata limodzi lakumwa kwa vwende, thupi limachepetsedwa ndi 3-10 kg.
2. Zotsatira zachangu - kulemera kumachepa pakatha masiku awiri oyamba.
3. Kuyenda bwino. Vwende ndi mchere wokoma. Zakudya zozikidwa pa izo zimaloledwa mosavuta.
4. Kutsata popanda zolakwika, ngakhale kwa nthawi yayitali. Zakudya zamasamba (nkhaka, chivwende) nthawi zambiri zimaphwanyidwa chifukwa chakumwa kwawo kofooka komanso kumva njala nthawi zonse. Zakudya za mavwende zimatsatiridwa mosamala. Makhalidwe akulawa mmenemo amaphatikizidwa ndikumakhutira, komwe kumathandizira kukhalabe ndi zakudya.
5. Ntchito yamatumbo nthawi zonse. Zakudya zamapuloteni nthawi zambiri zimayambitsa kudzimbidwa. Ndipo kugwiritsa ntchito vwende kumalimbikitsa matumbo.
6. Kuwonongeka kwamphamvu kwa minofu ya adipose. Zomwe zili ndi ma organic acid, CHIKWANGWANI komanso kusapezeka kwathunthu kwamafuta mu zipatso kumanganso njira zamagetsi zamagetsi kuti zigwiritse ntchito mafuta ake. Ndiye kuti, kuonda kumachitika osati kokha chifukwa cha matumbo ndi kuwonongedwa kwa madzimadzi owonjezera. Mukamagwiritsa ntchito vwende, mafuta owonjezera amthupi amawotchedwa.

Kodi mungasankhe bwanji zipatso zoyenera?

Zakudya zokha ndi vwende. Osangowonda kokha, komanso kulolerana ndikusintha kwazakudya kumadalira mtundu wake komanso kusiyanasiyana. Ndi zipatso ziti zomwe ndiyenera kugula?

Malangizo anayiwa akuthandizani kusankha vwende yoyenera:

1. Gulani zipatso zanyengo. Ngati mavwende abwera pompopompo, kuwapangitsa kukhala maziko azakudya sikotetezeka. Zipatsozi sizongocheperako ndi zipatso za Ogasiti ndi Seputembala, koma zimakhalanso ndi zowonjezera zomwe zimathandizira kucha. Ndipo izi ndizovulaza kwambiri thanzi.
2. Sankhani zipatso zabwino. Musagule mavwende okhala ndi zibangili, madontho, mawonekedwe osakhazikika, kapena owonongeka. Komanso siyani zipatso zosakhudza patebulo.
3. Gwiritsani ntchito mitundu ya Akazi a Kolkhoz. Izi ndi zipatso zapakatikati zachikasu ndi utoto wobiriwira kapena lalanje. Nthawi zina mawonekedwe amtambo amawoneka osalala. Kulemera kwa vwende limodzi ndi 1-1.5 kg. Zokwanira tsiku limodzi la zakudya. Nthawi yomweyo, shuga (9-11%) amasunga izi m'gulu lazakudya.
4. Dinani chipatsocho mokoma. Mavwende amaonedwa kuti ndi abwino kwambiri ndi mawu osamveka. Ngati mumva kulira, ndiye kuti zipatso zotere zimang'ambidwa molawirira kwambiri ndipo ntchito yake imadzazidwa ndi vuto lodzimbidwa.

Chonde dziwani kuti kununkhira kapena kuuma kwake kwamatopewo sikukhudzana chilichonse ndi zipatso ndi kupsa kwa chipatsocho! Zimatengera dera ndi mtundu wa malonda omwe agulidwa. Zakudya zokoma zonunkhira kwathunthu zimatha kukhala zosakhwima komanso zamadzi.

Akatswiri ena azakudya amalimbikitsa kugwiritsa ntchito mavwende osiyanasiyana. Izi zisintha kukoma, koma sizingakhudze mavitamini, microelements ndi macroelements. Ngati cholinga cha chakudyacho sichotsitsidwanso, koma kuwonda, samverani zomwe zili ndi zopatsa mphamvu. Simuyenera kusankha mitundu yokhala ndi shuga wambiri (Charjou, Ethiopia, etc.).

Ubwino wa mavwende

Vwende ndi nkhokwe yeniyeni yazakudya. Lili ndi mavitamini, biologically yogwira zinthu, kufufuza zinthu, etc.

Kapangidwe ka zipatso zakucha za mavwende (pa 100 g):

Mphamvu yayikulu ya vwende m'thupi:

1. Mphamvu ya diuretic. Vwende sikuti limangokhala ndi madzi, omwe amatuluka mumkodzo, komanso amachotsa thupi lonse lamadzimadzi. Izi ndizofunikira makamaka kwa othamanga omwe amakonda edema ndipo amakhala nthawi yokonzanso (atadwala, kuvulala, kubadwa kwa mwana).
2. Zimalimbikitsa dongosolo lakumagaya chakudya. Kusuntha matumbo pafupipafupi ndikofunikira kwambiri kwa othamanga omwe chakudya chawo chachikulu chimakhala ndi mapuloteni (weightlifters, masewera olimbitsa thupi).
3. Zotsatira zabwino pamanjenje. Kuwoneka, kununkhira komanso kukoma kwa vwende kumakhala ndi malingaliro abwino. Komanso, zinthu zomwe zimapanga zipatso zimabweretsa kusintha kwamalingaliro. Zotsatira zawo ndizofanana ndi "chokoleti", koma sizimabweretsa kudya kwambiri.
4. Mpumulo ku poizoni. Izi ndizofunikira kwambiri kwa othamanga omwe amamwa mankhwala (maantibayotiki, mankhwala oletsa kutupa, ndi zina zambiri) omwe adakumana ndi zoopsa (makamaka atachitidwa opaleshoni).
5. Kulimbikitsa chitetezo chokwanira. Chakudya cha mavwende chimapangitsa kuti thupi lizilimbana ndi matenda nthawi yamaphunziro.

Zakudya za mavwende

Pazosankha za wothamanga, vwende limayambitsidwa lokha (mono-zakudya) kapena kuphatikiza ndi zinthu zina. Zowonjezera bwino pazomera za vwende ndizomera zogwirizana (dzungu, nkhaka, chivwende). Nthawi zambiri, kefir, kanyumba tchizi, chimanga chimayambitsidwa mu zakudya.

Chakudya cha mono kwa masiku atatu

Iyi ndiye njira yabwino kwambiri. Ili ndi zotsatira zachangu, zooneka. Kuphatikiza apo, ndizovuta kwambiri kupilira ndipo zimakhala ndi mawonekedwe a mono-diet. Masana, mutha kudya vwende 1.2 - 1.5 kg mu mawonekedwe osaphika kapena otayika (thawed). Zipatso zouma sizigwiritsidwa ntchito kwenikweni.

Vwende imagawidwa magawo 4 mpaka 6. Payenera kukhala magawo ofanana pakati pa chakudya. Kudya ndi mono mono kumakonzedwa maola 4 asanagone. Mukanyalanyaza lamuloli, diuretic ndi mankhwala ofewetsa tuvi tolimba a mankhwalawo amasokoneza nthawi yopumula usiku. Izi zikhudza momwe othamanga komanso luso la maphunziro. Makina akumwa (1.7 - 2.3 malita) amakhala ndimadzi opanda madzi opanda tiyi ndi zitsamba.

Dziwani kuti chakudyachi chidzachepetsa kwambiri kudya kwa mapuloteni ndi mafuta. Chifukwa chake, sikulimbikitsidwa kuti muwonjezere nthawi yake popanda kufunsa dokotala.

Kuchepetsa thupi ndi mono-zakudya kumadziwika kwambiri kuposa kuphatikiza zipatso ndi zakudya zina. Chifukwa chake, tikulimbikitsidwa kuti tiyambe kumapeto kwa sabata kuti mukhale ndi nthawi yolumikizana ndi zotsekemera komanso zotsekula pazakudya zatsopano.

Ngati zakudya zoterezi zimayambitsa matenda otsekula m'mimba, chizungulire, kupweteka kwam'mimba kapena zovuta zina zomwe zimawononga kwambiri thanzi, ziyenera kusiya ndipo dokotala ayenera kufunsidwa.

Kuphatikiza zakudya zamasiku atatu

Kuphatikiza pa zigawo zikuluzikulu (mavwende), chakudya choterechi chimaphatikizapo zowonjezera (zipatso, ndiwo zamasamba, zopangira mkaka wofufumitsa). Kulemeretsa zakudya ndi mitundu yosiyanasiyana kumapangitsa kukhala kosiyanasiyana. Kukhazikitsa kwa nyama pamenyu chifukwa cha mapuloteni ndi mafuta kumathandizira kulolerana.

Zitsanzo menyu kwa masiku 3:

Zakudya Zotsuka Masiku atatu

Cholinga cha zakudya zotere ndikumasula matumbo ku poizoni ndi poizoni. Izi zimayendetsa njira yogaya chakudya ndikukhala gawo loyamba lolowera kunenepa. Yambani tsiku lanu ndi kapu yamadzi ndi mandimu. Amalimbikitsa matumbo.

Menyu imakhala ndi mavwende ndi zowonjezera zowonjezera mu 1: 1 chiŵerengero. Amakonda kupatsa zomera zolemera ulusi ndi nyama zopanda mafuta.

Analimbikitsa zigawo zikuluzikulu:

• zipatso zosaphika;
• tirigu wophika (oat, buckwheat, mpunga);
• yaiwisi, stewed ndi yophika masamba;
• nkhuku ya m'mawere, nyama yophika yophika yamafuta ochepa;
• nsomba zowonda;
• zopangira mkaka mpaka 1% mafuta;
• msuzi (masamba ndi nyama yachiwiri kapena nsomba);
• mkate (chinangwa kapena njere);
• mafuta osasankhidwa a masamba.

Vwende amatha kuphatikizidwa pachakudya chilichonse kuphatikiza zakudya zina kapena kugwiritsidwa ntchito ngati chakudya cham'mawa ndi chakudya chamadzulo popanda zowonjezera. Oyenera zokhwasula-khwasula ndi karoti kapena zipatso (apulo, maula, apurikoti, vwende) tchipisi touma opanda mafuta.

Makina akumwa amakhala ndi madzi okwanira 1 litre ndi madzi okwanira 1 litre (tiyi wokhala ndi ndimu, msuzi wa rosehip, timadziti ta masamba).

Chonde dziwani kuti mbale zonse zakonzedwa popanda kuthira mchere!

Zakudya zamlungu uliwonse

Njirayi ndiyosiyanasiyana komanso yololera bwino. Sili okhwima ngati chakudya cha mono, osati ma calories ochepa monga oyeretsa. Menyu ya sabata imakhala ndi zomanga thupi zambiri ndi mafuta. Ndizabwino bwino. Chakudya cha sabata chilichonse chimachepetsa kulemera (mpaka 3 kg), koma nthawi yomweyo chimakhalabe pamlingo wotalikirapo. Ndizofanana kwambiri ndi zakudya zapamwamba, momwe mulibe zakudya zamafuta, ndipo mavwende amasinthidwa ndi vwende.

Chakudya cham'mawa chimakhala ndi phala ndi zidutswa za vwende, apulo kapena kuvala mopepuka (soya msuzi, kefir 0.1%). Chakudya cha msuzi ndi nsomba zowonda kapena nyama, saladi ndi vwende. Chakudya cha kanyumba kotsika mafuta, yogurt kapena kefir ndi vwende.

Kuphatikiza Zakudya Zamadzi ndi Zakudya Zina

Kugwiritsa ntchito vwende limodzi pamndandanda kumapereka zotsatira zabwino, koma sikulekerera. Kuphatikiza ndi zosakaniza zingapo kumachepetsa mphamvu, zomwe zimapangitsa kuti zikhale zosavuta kutsatira zoletsa pazakudya.

Kugwirizana kwabwino, komwe kudya kosavuta kumathandiza kuti muchepetse thupi, ndikuwonjezera chinthu china chachikulu pakudya kwanu kwamlungu. Ngati chivwende chimayambitsidwa ngati mchere komanso zokhwasula-khwasula, chakudya chotere chimatchedwa chivwende-vwende. Mukamagwiritsa ntchito zakumwa zoledzeretsa mkaka m'malo mwa decoctions ndi tiyi, chakudyacho chimakhala vwende-kefir. Zosankhazi zimapikisana bwino ndi nkhaka ndi mavwende zakudya.

Mavuto ndi zotsutsana ndi mavwende

Zotsutsana ndi mavwende:

• matenda ashuga;
• ziwengo;
• kuyamwitsa mwana;
• matenda am'mimba;
• Kulephera kwa chiwindi.

Kuphatikiza pa mawonekedwe amthupi la wothamanga, mawonekedwe a mankhwalawo ayenera kuwerengedwa. Mavwende otsika kwambiri amachititsa kusokonezeka kwa mundawo m'mimba, poyizoni.

Onerani kanemayo: Learn OBS Quickly - Open Broadcaster Software Tutorial (November 2024).