Mapindu a zipatso za citrus akhala akudziwika kwa zaka zambiri, koma mfundo yakuti oimira ena ndi operekera mafuta ochepa omwe atsimikiziridwa posachedwapa. Pali njira zambiri zochepetsera thupi, zomwe zimapangidwira kwambiri pa zakudya ndi mphesa.
Kodi nzoona kuti mphesa zimayaka mafuta?
Zopindulitsa kwambiri kwa anthu amene akufuna kupirira kulemera kolemera, kukhala ndi mafuta otentha. Mndandanda wawo umaphatikizapo zipatso zamtengo wapatali, zomwe zili ndi mavitamini ambiri, mchere komanso zinthu zina. Ndikofunika kuzindikira kuti kupindula kwakukulu sikuli m'thupi, koma m'mafilimu ambiri omwe amataya kunja chifukwa cha ukali wawo, ndikulakwitsa. Zipatso zamtengo wapatali zimayaka mafuta chifukwa cha kukhalapo kwa naringin ndi inositol, zomwe ziri mu mitsempha.
Chinthu choyamba kutchulidwa chimathandiza thupi, kuyera thupi la mafuta ogawanitsa ndikuyeretsa thupi la cholesterol choipa. Zimatsimikiziranso kuti chipatsochi chimakhala chofiira kwambiri. Inositol ndiwotcha mafuta, ndipo imathandiza chiwindi kukonza mafuta omwe alowa m'thupi. Izi zimathetsanso chidwi chofuna kudya zokoma. Chipatso china chili ndi mitsempha, yomwe imapangitsa kuti chimbudzi chikhale bwino. Chifukwa cha zinthu zimenezi, zakudya zam'mphesa zimatchuka komanso zothandiza.
Zakudya Zam'mphesa Zakudya Zolemera
Nutritionist amalimbikitsa kuti anthu onse omwe akufuna kusintha chiwerengero chawo, aphatikize mu menyu awo chipatso chowawa. Kuonjezera apo, m'pofunika kusintha zizoloŵezi mu zakudya ndipo kenako zotsatira pa mamba mosangalatsa chonde. Ndikofunika kuiwala kwanthawizonse za mankhwala ovulaza: mafuta, okoma, okazinga, kusuta, mchere, kuphika ndi zina zotero. Kudya pa mphesa kumaphatikizapo kutsatila mfundo zina zofunika za sayansi.
- Idyani zakudya zing'onozing'ono m'magawo ang'onoang'ono. Izi zidzateteza kudya ndi kusunga thupi.
- Zimaletsedwa kudya kwa maola angapo musanagone, koma ngati mumva njala yaikulu, ndiye kuti zingapo zing'onozing'ono zowona mphesa zingathe kupezeka.
- Ndikofunika kusunga mphamvu ya kumwa, kumwa 1.5 malita patsiku. Komanso, mukhoza kumwa tiyi kapena tiyi, koma popanda shuga.
- Kuti mupeze zotsatira zabwino, zakudya zamtengo wa mphesa ziyenera kuphatikizidwa ndi kuchepetsa thupi, mwachitsanzo, mukhoza kuchita masewera olimbitsa thupi kapena othamanga.
Zindikirani kuti mphesazo zimatsutsana, zomwe ziri zoyenera kulingalira. Popeza izi ndizikhala ndi citrus, zimatha kukhumudwitsa thupi ndipo kenako muyenera kusankha njira ina yochepera. Mukamagwiritsa ntchito zipatso nthawi zonse, mungathe kuwonjezera kuwonjezeka kwa acidity ya mimba ya mimba, kotero sizingadye ndi gastritis ndi zilonda zam'mimba. Zakudya zimaletsedwa kuwonjezereka kwa cholecystitis ndi kuperewera, komanso ngakhale matenda a chiwindi ndi chiwindi.
Zakudya zam'mphesa chakudya kwa masiku atatu
Tiyeni tiyambe ndi zotchedwa "classic", zomwe zikutanthawuza kudya theka la ora musanadye zipatso zapini. Popeza madzi a mphesa amawotcha mafuta ndipo amalimbikitsa kulemera kwa thupi, monga zipatso, ndibwino kuti amwe chakumwa. Kuwona zakudya izi kungathe kufika pa 2 kg, koma ngati mukufuna, mukhoza kusunga nthawi yayitali. Mitengo ya mphesa, mndandanda wa zomwe zidzatchulidwa pansipa, ndizosiyana, choncho simudzasowa njala.
- Tsiku la nambala 1 . Chakudya cham'mawa chimakhala ndi nyama ya mafuta ochepa komanso tiyi wobiriwira. Pakati pa tsiku, mukhoza kudya saladi ya masamba, koma musagwiritsire ntchito masamba osakaniza, monga mbatata. Bwezerani mbale ndi madzi a mandimu. Mukhoza kumwa tiyi. Chakudya chamadzulo, chidutswa cha nyama chophika kapena chophika, saladi wobiriwira ndi tiyi ndi zoyenera.
- Tsiku la nambala 2 . Tsiku lotsatira la mphesa kudya m'mawa, mukhoza kudya mazira ovuta kwambiri ndi kumwa tiyi kapena khofi. Zakudya zamasana ndizodzichepetsa ndipo zimaphatikizapo 50 g ya tchizi tochepa. Kudya, mukhoza 200 magalamu a nsomba zowonongeka, chidutswa cha mkate wakuda ndi saladi wobiriwira ndi madzi a mandimu.
- Tsiku la nambala 3 . M'mawa muyenera kudya 2 tbsp. makapu a oatmeal kapena muesli. Mukhoza kuwonjezera mphesa zing'onozing'ono kapena mtedza wambiri wamkonde. Monga kupuma mafuta kapena kupatula mungathe kudya 4 tbsp. spoonful mafuta otsika yogurt. Chakudya chamasana, supu yophika kuchokera ku ndiwo zamasamba, ndi chakudya - 200 g ya zophikidwa kapena zophika ndi tiyi.
Zipatso zam'madzi ndi mazira - zakudya
Njira yofala kwambiri yolemetsa, pogwiritsa ntchito zipatso za citrus, ndizofotokozedwa. Mazira ndiwo magwero a mapuloteni omwe amamweka mosavuta m'thupi. Anthu ambiri akuda nkhaŵa kuti chakudya cha mazira cha mazira chidzakuthandizani kuwonjezera cholesterol, koma musadandaule nazo, chifukwa muli ndi lecithin. Pali njira zosiyanasiyana zomwe mungagwiritsire ntchito kuti muchepetse thupi. Zimagwiritsidwa ntchito pamene mukufunika kuti mukhale mawonekedwe:
- Chakudya cham'mawa : 1/2 zipatso zamtengo wapatali, dzira lolimbika kwambiri, chidutswa cha mkate wakuda ndi tiyi wobiriwira.
- Chakudya ndi chakudya chamadzulo : 1/2 mphesa, mazira angapo ndi tiyi wobiriwira.
Kefir-mphesa zakudya
Njira ina yowonjezera yowononga kulemera, yomwe imawonetsedwa kwa masiku anayi ndipo panthawiyi mukhoza kutaya 2 kg. Pazinthu zopindulitsa za citrus zakhala zanenedwa kale, ndipo ponena za kefir, sikofunika kwenikweni kwa iwo amene akufuna kukhala ochepa. Chakumwa ndi chopatsa thanzi ndipo chimathandiza kuiwala za njala kwa kanthawi. Mwachidziwikire zimakhudza kagayidwe kabwino ka thupi ndi ntchito ya m'mimba. Chifukwa cha mankhwalawa, ndizotheka kuyeretsa thupi la zinthu zovulaza. Kudya ndi mphesa ndi yogurt kumatanthauza kumwa tsiku lililonse la 1.5 malita a mkaka wofukiza ndi 0,5 makilogalamu a zipatso.
Zakudya - mphesa ndi tiyi wobiriwira
Chimodzi mwa zakumwa zofunikira kwambiri kwa iwo amene akufuna kulemera ndi teyi yobiriwira, yomwe ili ndi zinthu zofunika kwambiri. Zimathandiza kuti thupi likhale ndi zakudya zamagetsi komanso zimayambitsa matenda. Ndiyenera kutchula antioxidant zake katundu. Mtedza wamtengo wapatali wamafuta ndi tiyi wobiriwira ukhoza kuwononga thanzi lanu kwa nthawi yaitali, choncho ndibwino kuugwiritsa ntchito masiku otsegula , zomwe zingakuthandizeni kuti musatayikire 2 kg. Zakudya za tsiku ndi tsiku zimaphatikizapo 1 makilogalamu a citrus ndi 3-4 tbsp. tiyi. Mtengo wodalirika uyenera kugawidwa mu zigawo zofanana.
Kodi n'zotheka kuwapatsa mphesa usiku?
Anthu omwe akuyesera kukonza chiwerengero chawo, ayenera kutsatira lamuloli, lomwe limatanthawuza zomwe simungadye maola atatu musanagone. Pa nthawi yomweyo, ambiri amavutika ndi njala yambiri, zomwe siziwalola kuti agone bwinobwino, choncho ndikofunikira kudziwa mndandanda wa zinthu zomwe zimagwiritsidwa ntchito usiku. Popeza mphesa imayaka mafuta, sizingadye kokha musanagona, koma ndiyenso kudya, ndizoopsa kwambiri kwa munthuyo. Amwino amavomereza amaloledwa kudyetsa makondomu angapo, motero zinthu zothandiza pa nthawi yogona m'thupi zimakhala zogwira ntchito.