Zakudya za m'magazi zimakhala ndi mitundu yambiri: imaphatikizapo zakudya za Kremlin, njira ya Montignac, zakudya za Atkins, ndi zakudya za kum'mwera kwa nyanja ... Onsewa amagwirizana ndi lingaliro lofunika kuti zakudya ndizofunikira kuti zisatengedwe ndi zakudya popanda kuvulaza thupi, motero njira yophweka yotetezera ku mawonekedwe a mapaundi owonjezera.
Zakudya zopanda chakudya: zimagwira ntchito bwanji?
Kuthamangitsidwa kwa chakudya kumapereka ubwino wambiri kwa thupi:
- Zakudya ndi zakudya zopatsa thanzi, komanso kuchepetsa kuchuluka kwa chakudya chawo tsiku ndi tsiku, thupi sililandira mavitamini ochulukirapo ndipo silikuwonjezera mafuta.
- Kuletsedwa kwa zakudya m'zakudya za tsiku ndi tsiku kumathandiza kuchepa kwa njala. Zakudya zosavuta monga shuga, zakudya zopangira ufa, zakudya zopatsa mphamvu, masamba obiriwira ndi zipatso, zimagwedezeka mofulumira ndipo zimakhala ndi magazi ochulukirapo ndi shuga, zomwe zimayambitsa kuchuluka kwa shuga m'magazi ndipo zimayambitsa insulini. Chifukwa chaichi, msinkhu wa shuga wa magazi umatsika kwambiri, ndipo munthuyo amatha kugonjetsa njala.
- Zimachokera ku chakudya chomwe thupi limalandira glucose, zomwe zikutanthauza kuti kusowa kwawo kumapangitsa kuti agwiritse ntchito zakale. Choyambirira ndi glycogen, ndipo minofu yachiwiri (yomwe ndi cholinga chachikulu).
Choncho, kupatulapo, kapena moyenera kwambiri, kuchepetsa kuchepetsa kudya kwa chakudya tsiku ndi tsiku, kumalimbikitsa kutentha kwa mafuta ndi kuchepetsa kulemera kwa thupi.
Mndandanda wa zakudya zamagazidwe
Izi sizomwe zimadyedwanso m'mawu amodzimodzi, koma ndi zakudya zopatsa thanzi zomwe sizimapereka mafelemu okhwima ndi zotsatira zowonjezereka, koma zimatsindika kuti nthawi zonse zimatsatira malamulo komanso zotsatira zowonjezereka koma zanthawi yaitali komanso zodalirika.
Mfundo yaikulu ya zakudya zopanda zakudya m'thupi ndikuti tsiku lililonse mankhwala okhutira omwe simulandira ayenera kusapitirira makilogalamu 250 (pafupifupi 60 magalamu a chakudya pa tsiku). Choncho, nthawi ya zakudya nthawi yomweyo imasiya zakudya zopangidwa ndi ufa, maswiti, shuga, zipatso zowonjezera ndi masamba, mowa, mitundu yonse ya zakumwa za shuga komanso zakudya zina zambiri zakudya.
Panthawi imodzimodziyo amaloledwa kuti asayambe kugwiritsira ntchito zakudya zopanda chakudya.
- nyama, nsomba, nkhuku;
- masamba osasamba ndi zipatso;
- Zakudya zopangira mkaka, kuphatikizapo tchizi ndi kanyumba tchizi.
Choncho, kupatulapo gulu limodzi lokha, chakudya chopanda chakudya chimagwiritsidwa ntchito momasuka. N'zachidziwikiratu kuti zakudya zopanda chakudya sizidalira kwambiri ndipo sizikukakamizani kuti musiye chakudya chamtundu uliwonse, kupatulapo ngati muli ndi sweetie omwe amadya makamaka tiyi ndi mchere. Komabe, mudakali ndi makilogalamu 250, omwe mungathe kugwiritsira ntchito pang'onopang'ono.
Monga chitsanzo chotsatira cha tsiku limodzi la chakudya choterocho, mungathe kulemba mndandanda womwewo:
- nyama yowonda, nsomba kapena nkhuku;
- masamba okongoletsa (opanda chimanga, mbatata);
- zitsamba kapena zobiriwira tiyi popanda shuga.
Zakudyazi zimalimbikitsidwa kuti adye masana pamagulu ang'onoang'ono m'ma 5-6 receptions. Imwani mkati mwa theka la ola mutatha kudya.
Kudya kopanda chakudya: zotsutsana
Zakudya zamagulufidi, kapena momwe zimatchedwanso, "osakhala makapu", si abwino kwa aliyense. Pamaso pa matenda aliwonse opatsirana, ndibwino kuti mufunsane ndi dokotala wanu, kapena katswiri wamaphunziro odzadziŵa, musanalankhule ndi zakudya zoterezi. Kuwonjezera apo, zakudya zamtundu uwu sizitonthozedwa kwa anthu omwe akudwala matendawa:
- shuga;
- matenda a impso;
- kupangitsa kudzimbidwa.
Chifukwa chakuti zakudya izi ziyenera kukhala njira yanu ya moyo, popanda kufunsa dokotala kuti azigwiritse ntchito izo sizikuvomerezeka.