Zakudya za mavwende

Zakudya za mavwende ndi za gulu loyeretsera zakudya zamagulu. Muyenera kumvetsetsa kuti zowonadi zake osatchulidwa kuti ndiwothandiza paumoyo... Komabe, ngati mukufunikiradi kuti muchepetse thupi, mulibe matenda opatsirana ndipo ndinu okonzeka kuwonetsa thupi lanu kupsinjika, ndiye kuti mutha kuyesa. Zakudyazo zimagwiritsidwa ntchito mosamalitsa komanso mu "kuwala".

Ubwino wake wa mavwende "zakudya" ndi chiyani? Kodi mankhwalawa amagwira ntchito ndi chiyani? Kodi mungatuluke bwanji pachakudya chotere? Mayankho a mafunso amenewa ndi ena mupeza m'nkhani yathu.

Mfundo za mavwende

Zakudya zochokera ku mabulosi owumitsawa zili ndi zolinga ziwiri: kuyeretsa thupi ndikuchotsa kunenepa kwambiri. Zakudya izi ndizochepa. Amachotsa mwamphamvu madzi m'maselo, amawatsuka poizoni ndi poizoni. Pakadutsa masiku asanu mutadya mavwende okhwima, mutha kuchepa mpaka 3 kg ya kulemera. Zotsatira zake zimalimbikitsidwa ndi "mavwende a zakudya" - zakudya zomwe, kuphatikiza zipatso zokha, zimaphatikizaponso zinthu zina.

Chakudya cha mavwende chimachitika kamodzi pachaka - pakutha kwa mavwende pa mavwende. Munali munthawi imeneyi kuti ali ndi mawonekedwe achilengedwe, mulibe mankhwala.

Amachita zosankha ziwiri: chakudya cholimba komanso chakudya chopepuka. Kulimba kumatanthauza kudya kokha zamkati mwa mabulosi. Opepuka amalola kugwiritsa ntchito chakudya cham'mawa chochepa kwambiri, nkhomaliro ndi chakudya chamadzulo. Magazi a mabulosi amagwiritsidwa ntchito ngati chotupitsa ndipo amadyetsa chakudya chilichonse.

Ma calories okhala ndi mavwende ndi 27 Kcal okha pa magalamu 100 a mankhwala.

Ubwino ndi zovuta za mavwende

Ubwino wa mavwende ndi chifukwa cha kuchuluka kwa mabulosi onunkhira komanso okoma. Kapangidwe ka zamkati mwa chivwende ndi zinthu zopindulitsa za zigawo zake:

Kugwiritsa ntchito chivwende kumathandiza kuti mukhale ndi thanzi labwino, kuonda. Imathandiza makamaka kuchepa magazi, gout, atherosclerosis. Chivwende chimakhala ndi chitsulo chosavuta kugaya ndipo chimakwaniritsa thupi ndi zofunika tsiku ndi tsiku za folic acid.

Ubwino

• ndikosavuta kuwerengera kuchuluka kwa mavwende anu potengera 1 kg yamkati mwa mabulosi a vwende pa 10 kg ya thupi lanu;
• ndalama zosafunikira kwenikweni;
• Kutalika kwakanthawi.

Zovuta

• kuchuluka katundu impso, nchifukwa chake ndikoletsedwa vuto la matenda aakulu a dongosolo excretory;
• kusowa kwa zakudya zopatsa thanzi panthawi yovuta kudya mono;
• kuonda (chingwe cha plumb) kumachitika kokha chifukwa chotsitsa madzi, komanso osachotsa minofu ya adipose;
• sangathe ntchito matenda a shuga ndi m'mimba;
• osayenera kugwiritsa ntchito nthawi yayitali, chifukwa kumabweretsa leaching wa potaziyamu ndi sodium salt.

Kodi mungasankhe bwanji chivwende kuti mugule?

Mavwende okhaokha omwe adakhwatidwa panthawi yakupsa kwamtunduwu ndioyenera kudya.

Mutha kuzindikira mabulosi oyenera pagawo lamasamba m'sitolo yanu ndi izi:

• mtundu wa matte;
• kukomoka kokometsa pogogoda pang'ono;
• kulimbana pang'ono mukapanikizika;
• sing'anga kapena pang'ono pang'ono pakati.

Sambani mabulosi ogulidwa ndi sopo ndikutsuka bwino pansi pamadzi.

Menyu yazakudya

Kutalika kotalika kwa zakumwa za mavwende ndi masiku khumi. Zakudya zolimba za mono zimatha masiku 1-5. Zakudya zilizonse zili ndi mndandanda wazakudya zawo.

Zosankha za tsiku limodzi

Talingalirani za mitundu iwiri yazakudya - okhwima komanso okhwima.

Zakudya zolimba za mono

Ngati mumakonda kudya "kovuta" (kolimba), ndiye kuti mungodya mavwende okha. Madzi amaloledwa ngati chakumwa. Pakuchepetsa kwambiri, kuchuluka kwa mabulosi tsiku lililonse kumawerengedwa kutengera 1 kg ya mabulosi akucha pa makilogalamu 15 olemera. Gawani voliyumuyo pazakudya 4-5 patsiku.

Zakudya izi zimachitika kwa masiku 1-3. Pambuyo poletsa kwambiri chakudya, pang'onopang'ono muzipereka mkaka, tirigu wopepuka, ndiwo zamasamba kapena zophika. Izi ndizofunikira kuti musapezenso mapaundi otayika.

Amakhulupirira kuti mukakhala ndi mapaundi owonjezera, zimakupindulitsani kwambiri pakudya zakudya zosiyanasiyana.

Zakudya zopepuka za tsiku limodzi

M'mawa:

• Chivwende + supuni ya tiyi ya uchi wachilengedwe.

Chakudya

• Rye kapena chinangwa croutons;
• Mavwende.

Chakudya:

• Apulo yayikulu yakucha.

Madzulo:

• Dzungu phala;
• Stew zukini kapena masamba ena;
• Apple casserole.

Kwa masiku atatu

Ngati mumatsata mono-zakudya, ndiye kuti maziko a chakudya chanu masiku atatu ndi zamkati mwa mabulosi akhwima osaposa 5-6 kg patsiku. Amaloledwa kuwonjezera chakudyacho ndi madzi okha kapena tiyi wazitsamba wopanda shuga.

Zakudya zolimbitsa thupi za masiku atatu: "chivwende + mpunga + kanyumba tchizi".

Nayi chakudya chamasiku atatu chomwe chimachepetsa kupsinjika komwe kumadza chifukwa chosiya zakudya zomwe mumakonda, zoyenera kukonza ndikuwongolera:

M'mawa:

• Kanyumba kanyumba kotsika mafuta okwana 150 g + 2-3 magawo a mavwende.
• Zowonjezera kadzutsa 2 magawo a zamkati zamadzi.

Chakudya

• 200 g wa mpunga wophika m'madzi;
• Magawo 2-3 a chivwende.

Chakudya:

• 50 g kanyumba wopanda mafuta + chidutswa chimodzi cha mavwende.

Madzulo:

• Mpunga wophika 150-200 g;
• Magawo atatu a mavwende.

Kwa masiku 5

Tsiku loyamba.

• M'mawa: wopanda mkaka oatmeal ndi 300 g wa chivwende zamkati.
• Akamwe zoziziritsa kukhosi: 300 g wa chivwende.
• Chakudya chamasana: bere lophika la nkhuku (100 g) ndi zamkati za grucucu, katsabola kokometsedwa bwino, udzu winawake ndi parsley.
• Akamwe zoziziritsa kukhosi: 300 g wa zamkati mwa chivwende chokoma.
• Madzulo: peyala imodzi yakucha kapena apulo ndi mafuta ochepa (100 g).

Tsiku 2.

• M'mawa: saladi wa finely akanadulidwa apulo, prunes, persimmon, chivwende zamkati.
• Akamwe zoziziritsa kukhosi: 300 g wa mavwende zamkati.
• Chakudya chamadzulo: magawo awiri a mkate wa rye, mafuta ochepa, katsabola, udzu winawake.
• Akamwe zoziziritsa kukhosi: dzira lofewa wophika.
• Madzulo: 300 g wa chivwende.

Tsiku 3.

• M'mawa: phala lopanda mkaka wopanda mkaka.
• Akamwe zoziziritsa kukhosi: apulo limodzi wowawasa.
• Madzulo: 450 g wa zamkati za chivwende chokoma.
• Akamwe zoziziritsa kukhosi: 200 g wa chivwende chakucha.
• Madzulo: kapu ya kefir yamafuta ochepa.

Tsiku lachinayi.

• M'mawa: saladi wa apulo, prune, persimmon, zamkati zamkati.
• Akamwe zoziziritsa kukhosi: 300 g wa mavwende zamkati.
• Chakudya chamadzulo: magawo awiri a mkate wa rye, mafuta ochepa, katsabola kapena mitundu ina ya zitsamba.
• Akamwe zoziziritsa kukhosi: dzira lofewa.
• Madzulo: Idyani 300 g ya chivwende.

Tsiku 5.

• M'mawa: oatmeal wopanda mkaka wopanda mkaka ndi 300 g wa zamkati zamkati.
• Akamwe zoziziritsa kukhosi: 300 g wa chivwende.
• Chakudya chamasana: bere lophika la nkhuku (100 g) ndi zamkati za grucucu, katsabola kokometsedwa bwino, udzu winawake ndi parsley.
• Akamwe zoziziritsa kukhosi: 300 g wa zamkati mwa chivwende chokoma.
• Madzulo: peyala imodzi yakucha ndi mafuta ochepa mafuta (100 g).

Chakudya cham'mawa ngati mukufuna, mutha kusiyanitsa khofi.

Kwa masiku 7

Menyu yamasabata onse ndi zakudya zopanda mavwende zolimbitsa thupi, chifukwa chake mutha kutaya mapaundi owonjezera popanda kupsinjika kwa thupi. Kubwezeretsanso sikungakhale kolimba, koma kukupatsani zotsatira zokhalitsa, bola ngati mutamamatira ku zakudya zoyenera mukasiya.

Kwa masiku asanu ndi awiri, idyani 150-200 g wa phala lililonse (mpunga, mapira, buckwheat) wophikidwa m'madzi ngati kadzutsa. Onetsetsani kuti mwamaliza chakudya choyamba ndi 250-300 g wa zamkati zamadzi.

Masana, idyani nyama yophika (gawo losaposa 250 g), nsomba zophika kapena zophika. Zowonjezera - saladi wonyezimira. Masaladi a masamba obiriwira (nkhaka, broccoli) ndi masamba (masamba a udzu winawake, parsley pang'ono, katsabola, nthenga zobiriwira za anyezi) amakonda. Msuzi wa nyengo ndi mandimu kapena maolivi. Chakudya chamadzulo chimachitika popanda "kutenga" mavwende.

Idyani 750-800 g wa chivwende m'malo modya tsiku lililonse. Chakudya chamadzulo chimangokhala ndi zakudya zazikuluzikulu popanda kuphatikiza zakudya zina pamenyu.

Musaiwale zazakudya zoyenera. Amachitika pakati pa kadzutsa ndi nkhomaliro komanso nthawi yopuma ndi nkhomaliro. Kuti mukwaniritse njala yochepa, gwiritsani ntchito tchizi wolimba, wofatsa, tchizi wopanda mafuta ndi zotsekemera, kefir yoyera kapena yogurt popanda zowonjezera. Idyani zipatso. Pakati pa sabata, maapulo awiri owawasa, peyala imodzi yakucha amaloledwa. Dzira lophika lofewa limaloledwa kuchuluka kwa ma PC awiri. mu Sabata.

Gawo locheperako ndi 100-150 g wazakudya zilizonse zomwe zidalembedwa. Gawo lalikulu la mavwende ndi 800 g.

Musaiwale kumwa. Yesetsani kumwa osachepera 1.5 malita a madzi patsiku. Mutha kumwa tiyi wazitsamba wopanda shuga. M'mawa, ngati mukufuna, khalani ndi khofi wopanda zotsekemera.

Kwa masiku 10

Zakudya zomwe zili pamwambazi sabata iliyonse ndizoyambira pazakudya za masiku 10 ndi 14.

Mtundu wina wamasamba a mavwende a masiku 10 ndi chakudya chaulere kutengera chakudya chopatsa thanzi. Udindo wazinthu zazikulu pazosankha zanu zaulere ndi nsomba za mafuta ochepa, nyama, kanyumba wopanda mafuta ochepa, phala wopanda madzi m'madzi. Muyenera kudya zomwe zimapangidwazo kamodzi kokha m'mawa. Yambani tsiku lanu ndi kutumikira bwino zamkati mwa chipatso ichi.

Chotsani zakumwa zoledzeretsa, soda, zinthu zophikidwa, maswiti, chakudya chofulumira, zakudya zokazinga. Ngati mukumva bwino, onjezerani zakudyazo masiku 14.

Palibe chivwende chimodzi ...

Chivwende ndi zakudya zopatsa thanzi, zonenepetsa. Zimayenda bwino ndi mitundu yosiyanasiyana yazinthu, mwachitsanzo, vwende, kefir, buckwheat. Kodi sindinu ochirikiza zakudya zama mono? Sankhani mavwende-mavwende kapena mavwende-kefir zakudya. Zomera zonsezi zimakhwima nthawi imodzi, zimakhala ndi mitundu yofananira yofananira ndikulimbikitsana.

Kefir ndi mavwende ndizofunikira kuti matumbo agwire bwino ntchito. Amayambitsa njira zamagetsi m'maselo.

Kuphatikiza kwa chivwende ndi buckwheat kumatsuka thupi, kumathandiza kutulutsa kwachinyezi, kagayidwe kake. Buckwheat imapangitsa kukhala ndi moyo wokhutira, ndipo chivwende chimalimbikitsa kuchotsedwa kwa madzi owonjezera paziphuphu, kumachepetsa kutupa.

Kuphatikiza kwina ndi chivwende ndi nkhaka zobiriwira. Ndibwino kuti muzigwiritsa ntchito ngati zopangira zazikulu masiku 14. Maziko a chakudya - 1 makilogalamu a nkhaka ndi 1 makilogalamu a mavwende otsekemera patsiku. Siyanitsani tebulo lanu ndi mkate wa rye kapena chinangwa ndi galasi la kefir.

Kodi chakudya cha mavwende chimaloledwa kwa amayi apakati?

Zakudya zilizonse, makamaka zowuma, zimatsutsana mukamanyamula mwana. Zakudya za mayi wapakati ziyenera kukhala zathanzi, zolemera m'njira zosiyanasiyana ndi mavitamini. Komabe, izi sizimathetsa masiku osala kudya. Potsitsa, amayi apakati amaloledwa kugwiritsa ntchito chivwende cha tsiku limodzi. Njira ina ndi mavwende ochepa, omwe mndandanda wawo, kuphatikiza zamkati mwa mabulosiwo, umaphatikizaponso zakudya zina: kanyumba tchizi, nyama, nsomba, chimanga.

Ponena za kulangizidwa ndi maubwino othandizira kutsitsa koteroko, mayi wapakati ayenera kufunsa katswiri wake woyang'anira, komanso kuzindikira kuti kugwiritsa ntchito zipatso kumapangitsa kuti pakhale zovuta zina zomwe zikugwira kale ntchito mwakhama.

Kodi mungatuluke bwanji pa mono mono?

Kodi mukusangalala ndi kupindula kwanu pakudya, ndipo simukufuna kuti abwezeretse zomwe adachita kale? Pofuna kuteteza izi kuti zisachitike, tulukani mu mavwende bwino.

Zakudya zatsopano patebulo lanu ziyenera kuchokera pazakudya zabwino. Pewani chilichonse chosuta, chophika, komanso cholemera. Pewani mitundu yonse ya nkhaka, zakumwa za kaboni, mowa. Perekani zokonda pa chakudya chopepuka: zopangidwa ndi mkaka, chimanga, masamba ophika kapena ophika, nkhuku, nyama ya kalulu, nyama yamwana wang'ombe ndi nsomba.

Mapeto

Zakudya za mavwende ndizotsitsa bwino kwambiri thupi komanso njira yochepetsera thupi. Monga zakudya zina za mono, ili ndi zabwino zake komanso zoyipa, chifukwa chake simuyenera kutengeka nazo. Mukufuna kuyesa zakudya izi? Yambani ndi tsiku limodzi. Chifukwa chake mutha kuyesa mphamvu zanu ndikumvetsetsa kuti ndi masiku angati azakudya omwe ali abwino kwa inu.

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