Zakudya zabwino - zikutanthauzanji, ndi momwe mungagwiritsire ntchito zakudya zoyenera?

Kuti mukhale ndi thanzi labwino, chakudya choyenera ndi chofunikira, kuti thupi lipeze zinthu zonse zofunika. Ndicho, simungakhoze kulimbikitsa thanzi lanu, komanso kutaya / kulemera. Ndikofunika kudziwa ndi kulingalira zoyenera zomwe zilipo ndikupanga menyu yoyenera.

Kodi zakudya zoyenera zimatanthauza chiyani?

Chofunika kwambiri cha dongosololi ndi kukhazikitsa chakudya chokhudzana ndi mphamvu yamagetsi. Thupi liyenera kulandira mapuloteni, mafuta, chakudya, mavitamini, macro ndi microelements, komanso mavitamini a m'mimba. Kudya zakudya moyenera kumatanthauza kusankha ndi kugwiritsidwa ntchito moyenera, komanso nthawi yogwiritsira ntchito ndi nthawi yogwiritsira ntchito.

Maziko a zakudya zabwino

Kuti musinthire zakudya zanu, musati mupite kwa katswiri, chifukwa pali malamulo osavuta odyera zakudya:

1. Zakudyazo zimaonedwa kuti ndizolembedwa bwino, pamene kulowera ndi kumwa zakudya kumakhala koyenera.
2. Menyu iyenera kukhala ndi zipatso zambiri ndi ndiwo zamasamba .
3. Njira yokhala ndi chakudya choyenera imaphatikizapo chakudya chamadzulo chachikulu ndi zakudya ziwiri zokha. Dziwani kuti pakati pawo ayenera kudutsa nthawi yofanana.
4. Ndikofunika kukonzekera chakudya moyenera, motero, kuthamanga sikuchotsedwa. Mankhwala akhoza kuphikidwa kwa anthu awiri, mu uvuni, kuphika, kuphika ndi simmer.
5. Zakudya zabwino zimaphatikizapo kugwiritsa ntchito madzi okwanira, kotero chizoloŵezi cha tsiku ndi tsiku chimakhala pafupifupi 1.5 malita. Ndi bwino kumamwa theka la ola musanadye.

Mphamvu zolimbitsa - menyu

Munthu aliyense akhoza kukhala ndi chakudya payekha, chinthu chachikulu, kutsogoleredwa ndi malamulo alipo. Menyu ya chakudya choyenera kwa sabata iyenera kukhala yosiyana, ndipo ikhoza kulembedwa molingana ndi dongosolo ili:

1. Chakudya cham'mawa - 40% ya zonse zamtundu wa kalori. Pano pa mbale pakhoza kukhala mapuloteni ndi zakudya, zonse zovuta komanso zosavuta.
2. Zosakaniza - zosapitirira 100 kcal. Sankhani mapuloteni kapena chakudya.
3. Chakudya ndi 30 peresenti ya zokhudzana ndi kalori. Mu menyu, mapuloteni ndi chakudya cha masamba: masamba ndi zipatso.
4. Zosakaniza - zosapitirira 150 kcal.
5. Chakudya - 20% ya chiwerengero cha caloric. Sankhani mapuloteni osakanizika, monga nsomba, mkaka kapena mapuloteni omera. Komabe n'zotheka masamba ndi zipatso.

Zakudya zopatsa thanzi

Pofuna kuchepetsa kulemera kwa thupi, odyetserako zakudya amalimbikitsa kuti muyeso wa chiwerengero cha BJU muyeso 1: 2: 3. Pa nthawi yomweyo, theka la mapuloteni ayenera kukhala ndi masamba, ndipo 1/3 mwa mafuta ndi mafuta a masamba. Mafuta, 75% ali ochepa, ndipo ena onse ndi lactose, fructose ndi sucrose. Kuonjezera apo, kudya zakudya zolimbitsa thupi kwa amayi kumatanthauza kusunga zakudya zochepa, kuganizira zakudya zamtundu wa caloriki (kutaya thupi - osapitirira 1500 kcal, komanso kulemera kwa 2000 kcal) komanso kugwiritsa ntchito madzi okwanira okwanira 2 malita.

Zakudya zopatsa thanzi kulemera

Ochita maseŵera ambiri ali ndi cholinga - kuti apeze minofu yaikulu ndipo chifukwa cha ichi muyenera kusintha zakudya zanu. Pofuna kudya zakudya zoyenera, ndikofunikira kulingalira:

1. Chofunika kwambiri pa kukhazikitsa ntchitoyi ndi mapuloteni, choncho ndalama zake ziyenera kuwonjezeka kuti 1 kg ya kulemera zikhale 2 g. Ndikofunika kugawa magawo a tsiku ndi tsiku mu njira zingapo, chifukwa thupi limatha kuphunzira magalamu 40 panthawi imodzi.
2. Zakudya zomveka bwino zimaphatikizapo kugwiritsa ntchito mafuta abwino. Njira yothetsera vuto - mafuta osatulutsa masamba. Kuti mukhale wolemera, mukufunikira 2 g pa 1 kg ya mafuta otsika kwambiri ndi mafuta omwewo, koma makilogalamu imodzi a minofu.
3. Kuti muwone pa masikelo "kuphatikiza", muyenera kusankha makapu anu ovuta. Kwa amuna, mlingo wa tsiku ndi tsiku uli pafupifupi 9 g / kg wolemera, ndipo kwa amayi ochepa.
4. Za thanzi ndikofunika kutenga vitamini complexes ndi kumwa pafupifupi 2.5 malita a madzi.

Zakudya Zamasamba Zamasamba

Anthu omwe amakana kudya nyama ayenera kusamala kwambiri kuti adye zakudya, kuti thupi lipeze zonse zomwe zimafunikira kuti azigwira bwino ntchito. Zakudya zopatsa thanzi zamasamba zimaphatikizapo zinthu zotsatirazi:

1. Mapuloteni adzawonetsedwa mu zakudya ndi nyemba, nyemba, mtedza, komanso mazira ndi mkaka, ngati aloledwa. Amakhulupirira kuti 1 kg ya kulemera ayenera kulingalira 1 g ya mapuloteni.
2. Nkofunika kuti zakudyazo zikhale ndi zakudya zowonjezera, monga, buckwheat, mtedza, zipatso zouma ndi zina zotero.
3. Kwa zamasamba, vitamini B12 ndi yofunikira, koma imapezeka muzinthu zomwe zimaloledwa (mapiritsi a pine, nyanja yakale ndi mavitamini oyaka moto) m'zinthu zing'onozing'ono, kotero ndibwino kuti muzitenge monga mawonekedwe.
4. Ngakhale mu zakudya muyenera kukhala ndi mafuta ndi mafuta omega-3, komanso zinc ndi calcium.

Zakudya zoyenera kwa amayi apakati

Kwa amayi, zakudya zabwino ndizofunika kwambiri. Kuti amvetse momwe angakhalire oyenera kudya zakudya, akatswiri amalangiza kuti aziganizira mfundo zotsatirazi:

1. Kuti mwanayo adziwe bwino, mapuloteni ndi ofunika kwambiri. Mu theka loyamba la mimba tsiku ndi tsiku ayenera kudya makilogalamu 100, ndipo kachiwiri -120 g.Kudziŵika kuti pafupi theka la ndalamayi ayenera kuimiridwa ndi mapuloteni a nyama.
2. Chofunika kwa amayi omwe ali ndi udindo ndi zakudya, zomwe siziyenera kuopa kupulumutsa chiwerengerocho. Pa theka loyambirira la mimba, muyenera kudya magalamu 350, ndipo chachiwiri - 400 g. Ganizirani za zakudya zopepuka, ndipo simukuyenera kuopa kulemera kwakukulu.
3. Mafuta ndi ofunika kwambiri kuti apange mafuta, choncho mu zakudya ayenera kukhala 80 g, ndi 15-30 g ya ndalamayi ayenera kuperekedwa ndi mafuta a masamba.
4. Madokotala amavomereza kuti mndandanda wa amayi oyembekezera ayenera kukhala ndi vitaminized. Chofunikira kwambiri ndi vitamini E, C, gulu B, A, D ndi folic acid. Mchere wamtengo wapatali ndi calcium, phosphorous, magnesium, potaziyamu, sodium ndi chitsulo.