Kodi bwino kudya kadzutsa, nkhomaliro ndi chakudya ndi zakudya zoyenerera? Maphikidwe chakudya chokoma ndi wathanzi

, Iwo ayenera zam'tsogolo kuti zakudya anali chokoma ndi wathanzi. Kodi ndi bwino kudya kadzutsa, nkhomaliro ndi chakudya, osati kuti apeze kwambiri ndi kusunga zimakwana? Zakudya pa nthawi yomweyo amayenera kukumana mfundo za kudya wathanzi, komanso zosowa munthu amakonda. Kodi kudya kadzutsa, nkhomaliro ndi chakudya, ngati simukufuna kuti bwino kapena kuvulaza thupi lanu?

Kukhazikitsa Mphamvu Plan

Milingo - si chinthu chokha chimene chiyenera n'komwe pamene kukonza mapulani anu kudya. Yothandiza kwambiri posankha popanga zakudya ndi zimene mitundu ya mankhwala aphatikizidwa menyu. Zakudya ndi mkulu mu mafuta ndi shuga, kawirikawiri lili kwambiri kuchuluka kwa zopatsa mphamvu. njira yabwino pali mpumulo pazipita thupi lanu? Best chakudya dongosolo zikuphatikizapo makamaka zakudya otsika-kalori, wolemera mu zakudya zofunika thupi lanu.

Izi zikutanthauza kuti muyenera kubwerera ndizosowa: zipatso, masamba, lonse mbewu, mapuloteni wathanzi ndi zakudya. Kuugwira njala ndi mphamvu moyenera, tiyenera kukhala kadzutsa, nkhomaliro ndi chakudya kudya za yofanana zopatsa mphamvu. Kuti tichite zimenezi, muyenera bwino pasadakhale kukonza menyu zanu za sabata, kotero inu mukudziwa ndendende zomwe kudya chakudya makamaka.

pamaso kadzutsa

Chifukwa thupi la munthu lili ndi 70 peresenti ya madzi, chinthu choyamba kuchita pambuyo kudzuka, ndi kumwa chikho cha madzi ofunda, makamaka ndi ndimu. Zingakhalenso wobiriwira tiyi kapena kumwa mankhwala. Kuti konza kagayidwe, chakudya ayenera kudyedwa posachedwapa, popanda kuyembekezera maola 9 kapena 10. njira Kodi ndi bwino kumeneko? Kadzutsa, zakudya zomanga thupi kwambiri abwino: mazira, tchizi, yogurt. Chinthu chachikulu - ndi zinthu zoyenera chakudya ndi mapuloteni. maola 2-3 pambuyo ingestion ndipo akhoza njala, kumverera siziyenera mantha. Ichi ndi chizindikiro chabwino kutanthauza kuti thupi lanu yoyaka chakudya mosabvuta.

kadzutsa

njira yabwino chiyani kadzutsa, ngati inu mukufuna kuti mukhale mu mawonekedwe? chakudya Zimenezi zimathandiza kupewa kudya pa nthawi yopuma, komanso kumawonjezera ndende, bwino maganizo ndi kukumbukira. Kadzutsa n'kofunika wapadera, makamaka kwa anthu amene akufuna kuonda.

• Mazira ndi mbale ndi chotenga mbali abwino. Pa zopatsa mphamvu 480, mukhoza kukumana, kupanga omelet ndi tchizi kudzazidwa ndi otsika mafuta, ndi sipinachi. Iye anali ndi magawo awiri a mkate wonse tirigu ndi otsika yogurt mafuta.

• Thanzi ndi kudya kadzutsa. Mwachitsanzo, kagawo ya mkate wonse tirigu ndi zipatso. Ngati palibe nthawi kuphika, inu nthawi zonse kumanga kudya, zothandiza, ndi pamwamba pa zonse thanzi omwera ndi kusakaniza mu blender zipatso, yogurt, ochepa Mapila, supuni ya mbewu fulakesi ndi masamba sipinachi.

nkhomaliro

Pankhani kulemera imfa, nkhomaliro si kulipiridwa monga chidwi monga chakudya, koma pachabe. Kodi bwino kudya masana? Izi zikhoza kukhala chidutswa cha amaphatikiza modzaza Turkey, letesi, sliced phwetekere ndi mpiru. Kunatumikira mbale ndi msuzi masamba, apulo ndi pang'ono mafuta yogurt (485 zopatsa mphamvu). Kapena mukhoza kuyesa saladi macaroni ndi nyemba, wosakaniza ndi masamba yophika - kaloti, burokoli ndi kolifulawa, anatumikira ndi lalanje kakang'ono ndipo zimalemera zopatsa mphamvu 470 okha.

masana chakudya

Nkhomaliro - nthawi pamene pali mwayi wawukulu monga nsomba chakudya chanu. Tuna ndi nsomba ndi magwero kwambiri a Omega-3 mafuta zidulo, amene kuchepetsa kufala kwa matenda a mtima. Kutumikira akhoza kukhala yosiyanasiyana, komabe ayenera kukhala masamba - tomato ndi Kuwonjezera wa peyala ndi tchizi ndi otsika zili mafuta. Inu mukhoza kuwonjezera letesi, nkhaka ndi zina masamba atsopano. Komanso, inu mukhoza kumwa chikho cha yogurt unsweetened ndi kudya apulo.

Masangweji - si chakudya

Simungathe kuchitira chakudya mopepuka kulandira monga nkhomaliro. Kodi ndi bwino kudya masana, kotero inu siziboola madzulo? Tiyenera kuonetsetsa kuti kutumikira lili 100-150 magalamu a masamba ndi magalamu 80-100 katundu mapuloteni (nkhuku m'mawere nsomba kapena nsomba) kukwaniritsa chakudya chamagulu.

Mwachizolowezi nyama ndi tchizi masangweji, saladi kapena masamba msuzi - ndi options onse zosavuta, iwo mulibe ndalama zokwanira zakudya. A njira zabwino zikhoza kukhala nyama saladi pamodzi ndi nyemba kapena mkate tirigu, masamba msuzi, kapena pang'ono nkhuku kapena minced ndi pasitala ndi masamba. Pofuna kupewa masana chilakolako cha maswiti, mukhoza kumwa unsweetened timbewu tiyi, amene adzayeretsa m'kamwa mwanu.

chakudya

Healthy chakudya akhoza kukhala wophweka kapena zovuta. A zambiri Zitsanzo: meatballs la Turkey ndi masamba steamed ndi Parmesan, soseji nkhuku kwa bulauni mpunga, zipatso ndi yogurt kwa mchere. njira yabwino chiyani chakudya ndi zakudya zoyenerera? Kukhala kosavuta, onetsetsani kuti m'khitchini katundu chakudya wathanzi.

Madzulo mungathe kudya soseji nkhuku, yokazinga masamba monga tsabola wofiira, zitheba ndi anyezi. N'zotheka kuwonjezera supuni imodzi ya masamba mafuta ndi msuzi soya nkhawa sodium ndi kudyetsedwa ndi pang'ono mpunga bulauni. Izi chakudya otsika-kalori adzakhala zopatsa mphamvu 490 okha.

Zokoma ndi thanzi: maphikidwe

Mungafune chokoma ndi wathanzi kudya, ngati inu kutsegula okha zopatsa mphamvu kanthu ndi achabechabe. Pano pali chitsanzo dongosolo limene accommodates 1600 zopatsa mphamvu chokhala.

• Kadzutsa. Tilandire ndi nsomba kusuta: 1 kagawo wa toasted mkate wonse tirigu, 1/2 supuni ya kirimu tchizi, 2 magawo a nsomba kusuta, 1 wakuda kagawo wofiira anyezi, atsopano zitsamba. Total: 360 zopatsa mphamvu.

• Nkhomaliro. Beetroot saladi mafuta ndi nyanja mchere, wophikidwa kudya mkate. Total: 220 zopatsa mphamvu.

• Nkhomaliro. Wophikidwa soseji ng'ombe ndi horseradish supuni 2 2% Greek yogurt Kusakaniza ndi 1 supuni horseradish mafuta ndi nyama, zophikidwa ng'anjo. Kutumikira ndi letesi, tomato chitumbuwa ndi raspberries atsopano. Total: zopatsa mphamvu 300.

• Masana tiyi. Smoothies "Otentha smoothie." Muyenera 1/2 chikho cha madzi a kokonati, 1/2 chikho mazira mango, 1/2 chikho cha madzi mwatsopano cholizira lalanje (2 zipatso), 1/2 chikho yogurt. Sakanizani chirichonse mu blender ndi. Total: 210 zopatsa mphamvu.

• Chakudya. Spaghetti ndi tsabola. Kukonzekera muyenera: 1 chikho akanadulidwa tsabola, 1/2 chikho akanadulidwa wofiira anyezi, supuni 1 mafuta, 1 chikho cha pasitala yophika ku durum tirigu. tsabola Sauté ndi anyezi mu mafuta mpaka mpaka anyezi ndi translucent. Kuomba ndi pasitala ndi kuwonjezera msuzi kulawa. Total: 420 zopatsa mphamvu. njira yabwino chiyani chakudya ndi zakudya zoyenerera? Zilekeni masamba + nyama kapena masamba + chakudya.

Muziganiziranso thanzi labwino

Musanayambe kuyala mbale pa mbale, m'pofunika kulingalira momwe Chioneke mbale wangwiro. Zowoneka kugawanitsa mbale wanu mu theka ndi kudzaza mbali imodzi ya zipatso ndi ndiwo zamasamba. mbali ziwiri otsala mbewu kudzazidwa ndi Taphunzira mapuloteni.

Onetsetsani kuti mtanda lotsatira la mkaka (yogurt kapena yogurt). Osachepera kawiri pa mlungu, muyenera kumafunsa zakudya nyemba zanu ndi nsomba. Koma kumwa mafuta olimba monga batala ndi shuga ndi mchere ayenera kuchepetsedwa yochepa.

Chifukwa madzulo kotero mukufuna lokoma?

Atatha kudya chakudya chabwino-moyenera, monga ulamuliro, sindikufuna, koma zoyenera kuchita ndi cholinga pomenyana kwa maswiti madzulo? Izi mosavuta anafotokoza ku mfundo zokhudza thupi la view. Kamdima - nthawi iyi, pamene mlingo shuga akutsikira ndipo pali chilakolako chachikulu kwa zakudya zotsekemera.

Yabwino yothetsera kukonza mapuloteni akamwe zoziziritsa kukhosi. Yesani mapuloteni kugwedeza kapena bala mwamsanga kuthandiza kubwezeretsa zibwerere pakati pang'ono chakudya mapuloteni.

Kodi bwino kuti adye kulimbitsa thupi lake?

Kafukufuku akusonyeza kuti kudya chakudya pamaso masewera olimbitsa thupi amathandiza kuti m'mbuyo kutopa, bwino kupirira ndi ntchito. Ola limodzi ndi theka pamaso zolimbitsa yovutayi akhoza kudya oatmeal, masamba, mbatata, osati chokoleti ndi masikono.

A chakudya pamakhala pamaso kulimbitsa thupi akhoza monga mbale amenewa:

• kanyumba tchizi ndi zipatso;
• nkhuku m'mawere ndi mbatata ndi burokoli;
• modzaza Turkey;
• omelet ndi masamba.

Kodi ndi bwino kuti adye kulimbitsa thupi, inu safuna kuphika kwa nthawi yaitali? Kusankha bwino - ndi mapuloteni kugwedezeka.