Fractional zakudya - akamanena za menyu ya sabata

Poyamba, njirayi idapangidwa ndi madotolo othandizira zovuta zam'mimba. Zakudya zamagawo zimayimitsa kutuluka kwa ndulu, kumachepetsa kapangidwe kake komanso mphamvu yam'mimba yam'mimba, imasinthasintha kupsinjika kwam'mimba.

Tsopano chakudyachi chimagwiritsidwa ntchito paliponse, kuphatikiza othamanga kuti achepetse kunenepa komanso kupindula kwa minofu, komanso imodzi mwazinthu zofunika kwambiri pamoyo wathanzi.

Chofunika cha zakudya zoperewera

Njira iyi yodyera imawonetsedwa kwa othamanga omwe akuwonjezeka pakuchita masewera olimbitsa thupi. Zithandizira CrossFitters kukonzekera mipikisano ikafunika kuonjezera kwambiri chakudya chomwe amadya ndikuwonetsetsa kuti ali ndi chakudya chambiri.

Kwa iwo omwe akufuna kuchepa thupi, chakudyacho chimakupatsani mwayi kuti mukwaniritse zomwe mukufuna, osapatula zakudya zomwe mumakonda pazosankha ndipo nthawi zambiri zimawotcha. Poyerekeza ndi zakudya zina, magawo azakudya tsiku lililonse amakhala osiyanasiyana.

Chikhalidwe cha zakudya zoperewera ndi chophweka kwambiri - idyani nthawi zambiri komanso pang'ono.

Monga machitidwe akuwonetsera, anthu ambiri, atafika kuphwando ndi chakudya chopanda malire, amadya kuposa momwe thupi limafunira. Anthu amachitanso chimodzimodzi poyang'ana mufiriji yawo madzulo kuti akapeze chakudya chokoma. Zotsatira zake zimadziwika kwa aliyense - wonenepa kwambiri, mavuto ndi chiwerengerocho, kusakhutira mwamakhalidwe.

Zakudya zamagulu zimachepetsa ziyeso ngati magawo akulu ndipo zimathandizira kugaya kwam'mimba, kuchotsa chakudya chamadzulo ndi chamadzulo mwanjira yachikhalidwe (titero, woyamba, wachiwiri, wachitatu ndi compote). Malinga ndi mfundo za zakudya zoperewera, magawo amachepetsedwa, kuchuluka kwa zokhwasula-khwasula kumawonjezeka, koma zakudya kapena zosakaniza zawo siziletsedwa mwakhama.

Kukula kwa minofu

Akatswiri ambiri azakudya amakhulupirira kuti chakudyachi ndi chofunikira kwambiri kwa omanga thupi komanso anthu owonda omwe akufuna kuti akhale ndi minofu, popeza chakudyacho chimakupatsani mwayi woti mudye mopanda kulemetsa chakudya, komanso kukhala ndi insulini yokwanira.

Hormone iyi imagwira ntchito m'njira ziwiri. Ndi mafuta owonjezera komanso chakudya, imapeza mafuta ochepa, ndipo imadya kwambiri mapuloteni, imathandizira kukula kwa minofu. Zakudya zamagawo zimasintha "ntchito" ya insulin mu njira yachiwiri, yothandiza. Nthawi yomweyo, ndikwanira kuyang'ana pazakudya zopatsa thanzi zomanga thupi, ndikuwonjezera kuchuluka kwa kalori tsiku lililonse ndi 500-1000 kcal, kwinaku mukusunga magawo ochepa komanso kuchuluka kwa chakudya.

Zochepa

Amakhulupirira kuti kudya pafupipafupi kumapangitsa thupi kumvetsetsa kuti palibe chifukwa chodziunjikira minofu ya adipose. Komabe, mfundo yoti nthawi ndiyofanana imathandizanso pakudya katatu patsiku.

Funso lomveka limabuka: kodi zakudya zoperewera pang'ono zimathandiza? Zachidziwikire - inde, koma mkhalidwe wokhawo womwe mafuta amawagwiritsiramo ntchito pamagawo azakudya ndizochepa mphamvu: thupi limalandira ma calories ochepa kuposa momwe amathera. Zina zonse ndizachiwiri.

Chakudya chogawika ndichabwino kwa anthu omwe amakonda kuzolowera nthawi zambiri. Koma kuti izi zitsogolere kunenepa, muyenera kukhala ndi mbiri yolimba ya kalori ndikuwonetsetsa kuchuluka kwa michere. Kuchuluka kwa chakudya chambiri ndi mafuta kumachepetsedwa, kuchuluka kwa kalori kumachepetsedwa ndi pafupifupi 500 zopatsa mphamvu kuchokera pazoyenera. Nthawi yomweyo, zolimbitsa thupi zimawonjezeka.

Upangiri! Zakudya zamagawo amagwiritsidwa ntchito pochepetsa thupi, koma njira yakadyedweyo iyenera kukhala yololera, apo ayi imabweretsa kutopa. Njirayi imaphatikizidwa ndi kuphunzitsa mwamphamvu zotsatira zowonekera komanso zachangu.

Ubwino ndi kuipa kwa njirayi

Ngakhale kutchuka konse, chakudyachi sichikhala ndi maziko olimba asayansi, ndipo kugwira kwake ntchito sikunatsimikizidwe mokwanira ndi kafukufuku aliyense. Komabe, titha kuyankhula pazinthu zambiri zabwino, zothandizidwa ndi zokumana nazo zenizeni komanso mayankho ochokera kwa anthu omwe ayesera kale chakudyachi.

Ubwino

Chifukwa chake, maubwino osatsutsika a chakudya pamagawo ang'onoang'ono ali m'mawu otsatirawa:

• Makinawa safuna zoletsa zazikulu ndipo amakulolani kusiya zakudya ndi mbale zomwe mumakonda.
• Kulakalaka kumayendetsedwa ndi zokhwasula-khwasula zingapo.
• Thupi limasinthasintha mosavuta poletsa pang'onopang'ono zopatsa mphamvu m'malo modabwitsa.
• Ngakhale zotsatira zomwe mukuzifuna sizikuwoneka mwachangu momwe tikufunira, zimapitilizabe.
• Ochita masewera ambiri omwe amagwiritsa ntchito pulogalamu yazakudya zazing'ono amazindikira kuwonjezeka kwamphamvu pakatha milungu ingapo: kugona tulo masana kumazimiririka, kuwonjezeka kwa magwiridwe antchito komanso kugona tulo usiku kumawongolera.
• Zakudya zosankhidwa bwino molingana ndi gawo lazakudya zopanda malire zilibe zotsutsana. Komanso, zakudya zoterezi zimawonetsedwa pamatenda osiyanasiyana am'mimba (gastritis, zilonda zam'mimba, cholelithiasis, colitis, kapamba, etc.)

Zovuta ndi zovuta za boma

• Kudya kwamagawo kumafunikira kuleza mtima, udindo, ndi mtundu wina wamiyendo. Muyenera kukonzekera zakudya zanu pafupipafupi, kusungitsa kuchuluka kwa zopatsa mphamvu, kukonzekera magawo azakudya ndikuyang'ana nthawi.
• Maulamuliro nthawi zina amakhala osavuta kuphatikiza ndi moyo.
• Zakudya zazing'ono tsiku lonse zimawonjezera malovu ndi asidi ya hydrochloric - ndikuwonjezera chiopsezo cha kuwola kwa mano.
• Zakudya zamagawo sizoyenera ngati pakufunika zotsatira zachangu. Kuchepetsa thupi kumakhala kovuta chifukwa chongoganizira kuti utha kudya chilichonse tsiku lonse ndikuchepetsa nthawi yomweyo.
• Musayembekezere zotsatira zowonekera sabata limodzi. Muyenera kutsatira malamulo ochepetsa kalori kwa mwezi umodzi, nthawi zina kupitilira apo.

Musaiwale za malingaliro anu payekha. Zakudya zilizonse kapena zakudya siziyenera kuyambitsa mavuto, kukhumudwa, kutopa, kapena zovuta zina zomwe zimatha kuyambitsa "kuwonongeka."

Chakudya chamagawo ochepetsa thupi (zosankha 3)

Mfundo ndi malamulo a aliyense wa iwo ndi osiyana pang'ono, koma chomwacho chimakhalabe chimodzimodzi, monganso mtundu wa zakumwa. Muyenera kumwa madzi okwana 1.5-2 malita patsiku. Mukamadya pang'ono, ndikofunikira kutafuna chakudya mozama, nthawi 40.

Nanga tingayambire pati chakudya chochepa? Pali njira zitatu.

Njira 1. Ndondomeko ya njala (msipu)

Chakudya chochepa chomwe chimatchedwanso msipu, ndi choyenera kwa anthu omwe amakonda kudya nthawi yayitali kapena sangakwanitse kudya pafupipafupi chifukwa chazomwe amachita tsiku lililonse.

Mfundo zaumoyo pankhaniyi ndizosavuta kwambiri:

• Akamwe zoziziritsa kukhosi nthawi iliyonse mukamva njala.
• Gawo la zakudya ndi ma calorie ndizochepa. Chakudya chimodzi, mwachitsanzo, chimatha kukhala ndi chidutswa cha mkate kapena chipatso chimodzi.
• Kusiyanitsa pakati pa zokhwasula-khwasula sizoyendetsedwa mosamalitsa, koma ndikofunikira kuti akhale osachepera mphindi 30-45.

Zakudya izi ndizoyenera anthu ochepa kwambiri ndipo zili ndi zovuta zingapo. Choyamba, ndikudya kopanda tanthauzo, kumakhala kovuta kukhala ndi chakudya chopatsa thanzi ndikupanga mndandanda wazakudya zofananira. Zotsatira zake, anthu ambiri amasiya kuwongolera kuchuluka kwa zakudya zomwe amadya ndikudutsa zopatsa mphamvu za kalori tsiku lililonse. Kachiwiri, thirakiti la m'mimba, logwira ntchito mosayima, lilibe nthawi yopumula ndikuchulukira. Pachifukwa ichi, chakudya chidzapukusidwa kwathunthu.

Zosankha 2. Chakudya cham'mawa, chamasana, chamadzulo ndi zakudya ziwiri

Njirayi yazakudya zoperewera ndiye njira yabwino kwambiri, yabwino komanso yomveka bwino.

Mfundo zake zazikulu ndi izi:

• Zakudya zonse patsikuli zimaphatikizanso chakudya cha 5-6.
• Chakudya cham'mawa, nkhomaliro ndi chakudya chimakhala chofanana, zokhwasula-khwasula ndizochepa-kalori.
• Makulidwe akutumikirako ndi ochepa - pafupifupi galasi limodzi kapena galasi limodzi.
• Kutalika kwakukulu pakati pa chakudya sikuposa maola atatu.

Zakudyazi zimakwanira zochitika za tsiku ndi tsiku ndipo zimakupatsani mwayi wotsatira mndandanda womwe waphatikizidwa. Chifukwa cha magawo ochepetsedwa, palibe ngozi yakudya mopitirira muyeso, koma kutchulidwa kwa njala masana sikuvutitsa.

Yankho 3. Kudya nthawi

Ma calories ndi mavitamini akawerengedwa molondola, mtundu wogawanika uwu ndi wabwino kwa othamanga omwe amafunika kuchepetsa kuchuluka kwamafuta awo koma amasungabe minofu chifukwa chokhala ndi mapuloteni ambiri. Njirayi ndiyofunikanso kwa iwo omwe akufuna kuchepetsa thupi.

Nthawi yomweyo, malamulo oyambira azaumoyo amawoneka motere:

• Zakudya zamasiku onse zimagawidwa pakudya 8-10.
• Makulidwe otumizira ndi 1⁄2 kapena 3⁄4 mwachizolowezi.
• The imeneyi pakati zokhwasula-khwasula zosaposa 3 hours.
• Ndi bwino kugawa zakudya zamasiku onse m'magawo ofanana.

Ndi njira zilizonse, kumverera kowoneka bwino kwa njala sikubwera, koma palibe chizoloŵezi chokhala wokhutira. Osachepera koyamba, mpaka thupi lizolowere kuchuluka kocheperako.

Momwe mungapangire menyu payokha?

Zakudya zamagawo sizimangiriza malamulo ndi malamulo okhwima pokonzekera menyu. Nthawi yomweyo, imaphatikizidwa ndi mfundo zosiyanasiyana za moyo, chifukwa chake ndizoyenera zonse zamtengo wapatali kapena zamasamba, ndi zakudya zosaphika kapena vegan.

Lembani mndandanda wazakudya ndi zopangira pasadakhale zomwe mungadye mosangalala komanso osavutika masana. Pogwiritsa ntchito matebulo osiyanasiyana omwe apangidwa kale, ndizosavuta kuwerengera zomwe zili ndi kalori.

Kenako, sinthanitsani zakudya: kuchepetsa kapena kuwonjezera magawo, onjezerani kapena chotsani zakudya zilizonse. Pamapeto pake, gawani mbale kuchokera mndandanda mpaka madyerero 5-8-10, kutengera njira yosankhidwa, ndikupeza mndandanda wazakudya zochepa.

Malangizo a Zakudya

1. Chakudya chizikhala chodziwika bwino, makamaka mgawo loyamba, pomwe thupi limasinthirabe pang'ono.
2. Kapangidwe kameneka kamayenera kukwaniritsa zofunikira zonse zakuthupi ndikupatsanso thupi zakudya zofunikira (BJU, mavitamini ndi mchere).
3. Menyu imapangidwa chifukwa chodyera kalori tsiku lililonse, omwe amawerengedwa payekha ndi kulemera, msinkhu komanso mulingo wolimbitsa thupi.
4. Ngati zakudya zazing'onoting'ono zasankhidwa kuti muchepetse thupi, gwiritsani ntchito othandizira azakudya kapena gome lazakudya zopatsa mphamvu.
5. Menyu iyenera kukhala yosavuta komanso yofikirika. Simuyenera kuwonjezera maphikidwe pazakudya zovuta kuzakudya zochepa ngati simukudziwa kuti mudzakhala ndi nthawi yokwanila kuphika.
6. Chakudya chamasana, ndibwino kuti muzipereka zakudya zotentha, komanso chakudya chamadzulo, ndibwino kukonzekera nyama yotentha kapena nsomba ndi ndiwo zamasamba.
7. Zakudya zokhwasula-khwasula ziyenera kukhala zopepuka momwe zingathere: kanyumba kochepa mafuta, tirigu, muesli, chimanga, yogati wachilengedwe.

Sikuti ndiwo zamasamba zonse kapena zipatso zonse zoyera ndizoyenera kukhala zokhwasula-khwasula pakati pa chakudya - zina mwazo, chifukwa cha asidi, zimangowonjezera kumva njala, koma osadzaza. Musanawonjezere zipatso zilizonse pamenyu, dzidziwitseni ndi mawonekedwe ake.

Kufalitsa mapuloteni, mafuta ndi chakudya

Polemba mndandanda wazokonda kwanu, ndikofunikira kuti musamayese mafuta, mapuloteni ndi chakudya. Amadziwika kuti pazakudya zachikazi, kuti tipewe kuyambika kwa mahomoni, payenera kukhala mafuta ochepa kuposa amuna.

Kupanda kutero, malamulo awa amagwiritsidwa ntchito:

1. Mapuloteni amagawika pafupifupi chimodzimodzi pakati pa nkhomaliro ndi chakudya chamadzulo.
2. Mafuta ayenera kukhala makamaka ochokera ku masamba. Ndi bwino kusiya mafuta a nyama kwathunthu kapena kuchepetsa kuchuluka kwawo.
3. Ndibwino kusamutsa chakudya chambiri m'gawo loyamba la tsiku. Izi zikutanthauza chakudya chomwe chimagwira nthawi yayitali, ndipo ndibwino kukana chakudya chokwanira (zotsekemera, zakudya zowuma) palimodzi.

Mukamasintha chakudya chochepa, ndibwino kuti mupange mndandanda wamasabata sabata, komanso bwino - kwa mwezi umodzi. Izi zimapangitsa kukhala kosavuta kusunga chakudya chomwe mukufuna mufiriji. Pitani pakudya kumapeto kwa sabata m'malo omasuka.

Menyu ya sabata (tebulo)

Asanadye, ambiri amalimbikitsa kuti azilemba zolembalemba ndi kujambula zakudya zonse, chakudya, ndi zopatsa mphamvu. Mothandizidwa ndi "diary yazakudya" zidzakhala zosavuta kupanga menyu yabwino kwambiri ndikusinthira kumagawo ang'onoang'ono.

Gwiritsani ntchito tebulo lazakudya zoperekera pang'ono kuti muchepetse kunenepa.

Mutha kutsitsa ndipo, ngati kuli kofunikira, sindikizani zosankha za sabata yolumikizira.

Kuti mupange chisankho chomaliza kapena chosagwirizana ndi chakudyacho, werengani zolemba zamankhwala ndi ndemanga zawo pakudya kogawa. Ndipo kumbukirani kuti kudya pafupipafupi kumakhala ndi phindu pa metabolism ndi thanzi lathunthu.

Onerani kanemayo: Usizi (December 2024).