Kudya masiku: yofanana. Ubwino. Zothandiza kwambiri tsiku kusala

Pa maholide, kotero iwe ukufuna kumasuka, pogona pa bedi, kuchitira nokha kuti ndiwo zochuluka mchere zokoma ndipo, ndithudi, kuyesa saladi onse ndi sauces mafuta! Ngati mupereka kwa kugula ichi, mudzapezeka mukuyanjana olimba kunenepa. Koma musati mantha. Kawirikawiri, kanjedza zoopsa satchula kulemera anaimba mafuta (bwino, mwina anthu ambiri kusunga kwa masiku awiri kapena atatu!), Ndipo kulemera kwa chakudya ndi Kutsekeledwa madzi unexamined. Kuti ayambenso mtendere wa mumtima ndi kuchotsa makilogalamu a anasonkhanitsa kukuthandizani kudya masiku. mini-zakudya options mungaphunzire pa nkhani imeneyi, ndiye kudzayesa iwo wekha ndi kupeza chifukwa chachikulu.

contraindications

Tisanayambe kukambirana za bwino masiku a kumaliseche, ine ndikufuna kulankhula za chitetezo. Ngati mukudwala matenda alionse, muli ndi ziwengo, inu yoyamwitsa kapena ali ndi mimba, muyenera kupeza chilolezo kwa dokotala. Kawirikawiri, achinyamata (zaka 30-35) akhoza kudzitama za thanzi labwino ndi thanzi labwino. thupi lawo sanamve kuwawa agwedeza ang'ono ndi kusintha yochepa chakudya chanu. Koma anthu adakali apewe ndi kupewa mavuto. Atatha kukambirana ndi dokotala wa mukhoza bwinobwino kusankha masiku kusala (options ndi malangizo, ife mwatsatanetsatane m'munsimu).

ayamikira General

Kuonda pambuyo maholide angakhale msanga ngati inu kuonetsetsa nokha okwanira galimoto ntchito. Kupita kukayenda pabwalopo, kukwera kutsetsereka, kupita rink, pemphani iyiwalika njinga kwapadera. Pomaliza, ana ndi kusewera nawo pabwalo! Ngati ndinu zimakupiza wa zolemera enieni ndi miyeso muyeneranso kudziwa mmene kumvetsa zimene ikuyenda zokwanira. Kuti muchite izi muyenera chipangizo waung'ono wotchedwa ndi pedometer. Inu mugule pa chilichonse ogulitsa mankhawala kapena zinthu zamasewera m'masitolo. Komanso, ngati muli ndi foni yamakono komanso Intaneti, mukhoza kukopera pulogalamu zothandiza zimene zingakuthandizeni kulamulira galimoto ntchito. kumaliseche The (ndi zina) tsiku, muyenera kuchita osachepera 10 000 masitepe, ndi bwino ku 12 000 14 000.

chakuti tsiku lililonse adye malita osachepera awiri a madzi oyera, kumene mwamva kangapo. Chotero, inu mukudziwa kuti madzi amathandiza kuchotsa poizoni (lomwe, ndi njira, anafotokoza chakudya undigested), kumathandiza zosayembekezereka wa akusowa chinyezi maselo, bwino chimbudzi. Koma pali chikhalidwe zimene ziyenera linkalimbikitsa - ndi zosaloleka kwa kumamwa kowirikiza madzi (makamaka onse mlingo tsiku) yomweyo. Chotero njira akhoza osati kuwononga thanzi lanu, komanso ndi imfa. Choncho, kumwa madzi chakudya chochepa tsiku lonse. Ndipo ngati mukufuna kupanga bwino kwambiri akafuna kumwa, onjezerani madzi, kagawo la ndimu kapena mandimu, ndipo masamba timbewu.

Simukhala adatengedwa! Kusala kudya masiku kuwonda mungachite kuti tikambirana pansipa - ndiyo njira kulemera mofulumira Yambitsaninso, ndi ambulansi kwa m'mimba lomwa ndipo matumbo ayi. Ngati mukufuna kuchotsa mafuta owonjezera, ndiye muli ndi kusintha moyo wanu, zakudya ndi kulimbitsa thupi kwambiri.

Choncho lingalirani za mitundu yosavuta kudya masiku ayeretse thupi. Ife komanso kupereka malangizo onse ndi kupeza umboni wa anthu amene zapita njira iyi.

tsiku kusala pa curd

Nthawi zambiri anthu njala kupeza sakumvetsa, ali ndi maganizo oipa ndipo palibe kukatumikira tokha m'tsogolo. Choncho, akatswiri a zinthu zakudya Madokotala amakonda amalangiza ndalama katundu ali curd lapansi.
mankhwala mwangwiro anaphatikizana, sayambitsa kutopa ndi amapereka chifukwa chachikulu.

Amadziwika kuti tchizi lili calcium, amene kumalimbitsa tsitsi lathu, fupa ndi misomali. Koma tikumbukire kuti ali odzipereka kokha ndi mafuta. Ngati mukufuna osati kuonda komanso kuthandiza thupi achire chuma, sankhani tchizi 5-10% -s 'zili mafuta.

Tikupereka inu masiku 10 mungachite kumaliseche:

1. Classic - kusakaniza magalamu 600 a curd ndi magalamu 100 otsika mafuta wowawasa kirimu, kenako kugawa misa chifukwa mu magawo asanu.
2. Cottage tchizi ndi zipatso tsiku - whisk blender magalamu 500 tchizi ndi magalamu 200 zipatso. Kudya osakaniza chakudya chochepa tsiku lonse.
3. Tsiku pa tchizi kanyumba ndi zouma zipatso - ndi kuchuluka mwachizolowezi la kanyumba tchizi, kuwonjezera magalamu 100 a zipatso finely akanadulidwa zouma.
4. Cottage tchizi Kefir tsiku - kugwirizana magalamu 500 yogurt, ndi yofanana kanyumba tchizi, muchigawane mu zidutswa zingapo.
5. Tsiku nthochi ndi kanyumba tchizi - muyenera chidutswa chomwecho cha tchizi ndi nthochi atatu.
6. Cottage tchizi ndi apulo tsiku - chikuphatikizapo kilo wa maapulo ndi makilogalamu theka la tchizi.
7. Tsiku pa tchizi kanyumba ndi tangerines - magalamu 300 kapena 400 zamasamba ndi magalamu 500 tchizi. nambala iyi saiwala kuti kugawidwa mu masitepe asanu.
8. Cottage tchizi ndi tsiku dzungu - kwa kanyumba tchizi servings kuwonjezera magalamu 400 dzungu. Gawani zinthu m'magulu asanu kapena asanu. kawiri kapena katatu ntchito padera, ndi zina chakudya - mu mawonekedwe losanganikirana.
9. Tsiku chivwende ndi kanyumba tchizi - magalamu 500-600 a mtundu uliwonse wa mankhwala (vembe kulemedwa pamodzi ndi matanthwe a).
10. Obwerawa tchizi tsiku - mbali yaing'ono ya chakudya ayenera zidzawonjezedwa pa magalamu 80-100 tchizi. Kadzutsa Mwachitsanzo, mukhoza kuphika phala nkhomaliro kudya maapulo awiri, zipatso ziwiri chamasana ndiponso chakudya steamed akanadulidwa zouma zipatso.

Mini zakudya si oyenera amene bwino digested lactose. Komanso, adzakhala omangika kumva masiku amenewo wamba zimawononga CHIKWANGWANI pang'ono, chinangwa ndi lonse mbewu.

Kutsitsa pa maapulo

zipatso modabwitsa chokoma ndi chopatsa thanzi ayenera kudyedwa osati chakudya, komanso mu masiku wamba. Maapulo kuthandiza thirakiti m'mimba, sachedwa maselo kukalamba, kulimbikitsa bwino chimbudzi.

Kodi ndingatani kuti kukonza apulo kudya masiku? Mungasankhe mini-zakudya - pamaso panu:

• zipatso Only - pa tsiku muli kudya mpaka makilogalamu awiri a maapulo yaiwisi kapena anaphika. Musaiwale za madzi ndi mphamvu kuthamanga.
• Apulo-tchizi tsiku - Inventories kilogalamu ya zipatso ndi magalamu 600 tchizi. Musati kuchepetsa kuchuluka kwa madzimadzi, koma kusiya mchere ndi shuga.
• Maapulo ndi kaloti - mankhwala adzakupatsani mtima ndi kuthetsa njala. Izi zipatso opindulitsa ndipo masamba angathe kukonzekera monga saladi ndi chithupsa (izi, ndithudi, kaloti) kapena kuphika.
• Apulo ndi uchi tsiku - wosiyana chimake yoyamba kuti aliyense chakudya anawonjezera kuti supuni imodzi ya uchi.
• Maapulo ndi nyama - tsiku zakudya tichipeza magalamu 600 a nkhuku m'mawere ng'ombe ndi nyama yamwana wang'ombe, komanso kilogalamu imodzi ya zipatso. Nyama ayenera yophika kapena wophikidwa popanda mchere ndi sauces.
• Zimatulutsa tsiku madzi apulo - njirayi si kothandiza kwambiri, monga madzi wokoma amachititsa kulumpha mu shuga magazi, ndipo amavutitsa njala akubwera pambuyo pake.

Zimenezi mutaye pambuyo kumaliseche zimenezi? Izi zidalira pa thupi lanu kulemera, moyo wake, zaka ndi zinthu zina. Pafupifupi akazi kufika pa magalamu 300 ndi 1000. Amanena kuti m'tsogolo kupitiriza kudya bwino ndi kusuntha mwachangu, kulemera otaika sabwerera.

masiku kusala pa oatmeal

"Hercules" uli wotchuka kwambiri makamaka ku Ulaya ndi ku United States. Oatmeal wolemera CHIKWANGWANI, mavitamini ndi kufufuza zinthu. phala Zimenezi zimathandiza kuti kalekale kusunga maganizo satiety, ndi kuonda munthu akuona yabwino ndithu.

Ndiuze zambiri za masiku kudya. Mungasankhe ndi ndemanga mukhoza kuwerenga pansipa:

• Mu chimake tingachipeze powerenga, chithupsa magalamu 200 tirigu lonse popanda Kuwonjezera shuga ndi mchere. Buku lino ayenera kugawidwa mu magawo asanu kuti kuzidya fupipafupi.
• Oatmeal ndi zipatso - lililonse mtanda ayenera anawonjezera zipatso pang'ono, wofanana kukula theka la apulo. Mwachitsanzo, kiwi, nthochi kapena theka peyala.
• Oatmeal ndi zouma zipatso - mu kuphika phala mu madzi, kuwonjezera wosweka zapatsogolo apricots, nkhuyu kapena zouma.

Slimming amati zotsatira pambuyo katundu wa tsiku Tingaone pa sikelo mmawa wotsatira. Monga ulamuliro, iwo kutha popanda kufufuza cha 300-400, ndipo nthawi zina magalamu 500. Ubwino ngati chakudya tingaone kupanda njala ndi maganizo abwino.

Mungasankhe kudya masiku ali woyembekezera

amayi oyembekezera kuyankha mosiyana chikhalidwe chawo. Ena akazi akhalebe mawonekedwe abwino, pamene ena ayamba kunenepa kwambiri. Chifukwa kusintha kawirikawiri anasintha mahomoni. Koma zina mlandu watenga mimba, amene pansi n'kuyamba kudya malangizo a mbadwo achikulire awiri. Mulimonsemo, cholinga cha kudya masiku Pankhaniyi, Mulimonsemo si kuwonda. Small zakudya cholinga kusiya kapena sachedwa pang'ono otsetsereka akonzedwa makilogalamu.

Ngati muli woyembekezera ndipo mukuona kuti zinthu akupeza kulamulira, kusankha okha zakudya omasuka. Pansipa timapereka inu njira ya katundu masiku kwa amayi apakati, ndipo ndinu wotsimikiza kuti akambirane menyu ndi gynecologist ndi madokotala:

• Apple tsiku - muyenera kudya kilogalamu theka la zipatso. Ena a iwo akhoza kudyedwa mu mawonekedwe mwatsopano, monga mbali ya kuphika mu uvuni. Njira yamasika abwino kwa anthu amene ali ndi mavuto ndi m'mimba kapena intestine. Mukhozanso kuphika smoothie zokoma, ngati inu kuwonjezera kwa zipatso yogurt otsika-mafuta ndi uzitsine sinamoni.
• Masamba Tsiku - zikuphatikizapo 1.5 pogwiritsa nkhaka, tsabola belu, kolifulawa, dzungu kapena zukini. Mankhwala ena, mwachitsanzo, akhoza kudyedwa yaiwisi, pamene ena anayikidwa kunja, ndi chachitatu kuphika saladi zokoma.
• Mapuloteni tsiku - mu nthawi ino, kukonzekera theka makilogalamu nyama zakudya ndi nsomba Taphunzira. Monga zowonjezerazo angathe m'gulu menyu masamba atsopano kapena lita imodzi ya nonfat yogurt. Monga mwachizolowezi, yophika, wophikidwa kapena steamed zakudya ayenera kugawidwa kasanu kapena kasanu.
• Akupera tsiku zikuphatikizapo 300 magalamu buckwheat yophika popanda mchere, lita imodzi ya mkaka kapena yogurt. Kapenanso, munthu angathe kukonzekera unpolished mpunga (150 g) ndi masamba.

Kumbukirani kuti zakudya ziyenera kuchitidwa ndi chilolezo ndi kuyang'aniridwa ndi dokotala.

Mungasankhe kusala kudya masiku ndi kefir

Madokotala kawirikawiri amalangiza odwala awo kuti zakudya kwambiri ndi unproven. Zimenezi n'zosadabwitsa. Nthawi zambiri madona credulous kumvera malangizo a abwenzi kapena kutenga woyamba kupezeka dongosolo kulemera imfa, anaika mu masamba a malo okayikitsa. zotsatira zake zingakhale zomvetsa chisoni kwambiri. Mmalo mwake, chifukwa kwambiri, akazi kudwala ndi chiyembekezo chiyanjano. Komabe, kefir masiku amaonedwa njira otetezeka kutsitsa thupi. Ngakhale akatswiri a zinthu zakudya kuyeza ambiri sadziwa sakugwirizana ndi chakuti kugonana chilungamo idzasintha kadyedwe kwa nthawi yaitali. Choncho, tiyeni tione mwatsatanetsatane masiku kefir kusala kudya kwa kuwonda.

mungachite:

• Rekodi-zakudya - tsiku inu mukhoza kumwa lita imodzi theka la yogurt (osati ndikuiwala, kumene, pa madzi). Kuti izo si yosasangalatsa, kuwonjezera zakudya chinangwa. Izi zili kupita umadutsa thupi, kuthandiza kuyeretsa matumbo ndi tichotse poizoni anasonkhanitsa. Ngati mulibe kudya chinangwa nthawi zonse, ndiye muyenera kuyamba ndi chabe akukuwa ndi tsiku. Kumbukirani kuti pazipita kuchuluka kuti akhoza kudyedwa patsiku - magalamu 100.
• Tsiku buckwheat ndi kefir - Imwani kapu theka la buckwheat steamed ndi malita osachepera limodzi ndi theka yogurt.
• Kefir-curd tsiku - limapangidwa lita imodzi ya thovu chakumwa mkaka, ndi magalamu 400 curd. Monga mwachizolowezi, ife kugawanitsa mankhwala onse mu chakudya chochepa ndi kuzidyera tsiku lonse.
• Yogurt ndi maapulo - lero kudya kilogalamu theka la zipatso ndi kumwa lita imodzi ya mankhwala mumaikonda mkaka.
• Nkhaka, yogurt, mwinamwake, kuphatikiza otchuka pakati pa anthu amene akufuna kuonda. Mu tsiku kudya mukhoza kudya ndi kilogalamu zamasamba ndi kumwa mpaka lita imodzi ya chakumwa. Osati choletsedwa kuphika nkhaka saladi ndi supuni ya mafuta unrefined ndi atsopano zitsamba.
• Chocolate Kefir tsiku zikuphatikizapo pachiyambi, koma maganizo menyu. Kadzutsa mukhoza kapu ya khofi kapena koko, maola angapo - chikho cha yogurt, ngakhale patapita nthawi kudya magalamu 50 chokoleti mdima. Pa nkhomaliro kachiwiri koko kumwa, chakudya, kudya gawo la chocolate, ndi asanagone mudzapeza kapu imodzi yogurt.

Mukudabwa, kodi mungachite yabwino kwambiri kudya masiku kuwonda? Feedback anthu amene apeza mini-zakudya nokha, anapambulwa. zisudzo otchuka ndi anthu kugwirizana ndi powonekera, amakonda kuonda pa yogurt ndi nkhaka. Iwo amanena kuti chifukwa cha zakudya, mungathe mwamsanga muchisiye angapo masentimita owonjezera kuvala konsati ankakonda kavalidwe kapena suti. Amayi kulemba kuti n'zovuta ali yekha pamene ntchito ku khitchini, kawirikawiri kuphwanyaphwanya ndi chakudya choletsedwa. Choncho, akazi amakonda zakudya chakudya wodzilemekeza ndi apulo kapena kanyumba tchizi.

Kutsitsa pa buckwheat

Buckwheat - ndi kothandiza kwambiri ndipo wapatali mankhwala lili zosiyanasiyana mavitamini ndi mme- zinthu. Steamed kapena yophika, zimathandiza thupi yambitsa njira kagayidwe kachakudya, amapeza m'matumbo undigested chakudya, ndiponso kulimbikitsa Mitsempha.

Kodi kuchita kumaliseche tsiku buckwheat? Mungasankhe mini-zakudya kuwerenga pansipa:

• magalamu 250 steamed groats madzulo lagawidwa magawo angapo, kenako ankadya masana ndi ndiwo zamasamba, zipatso kapena yogurt.
• Buckwheat ndi mkaka - kuwonjezera pamwamba chiwerengero cha phala ndi lita theka la mkaka (pano Sankhani buku tsiku).
• Buckwheat ndi maapulo - pa tsiku muyenera kudya magalamu 250 mbewu monga chimanga ndi zitatu zazikulu apulo. njirayi siyabwino chifukwa anthu amene amadwala hyperacidity m'mimba.
• Buckwheat ndi masamba - izo olichno njira kwa anthu amene amakonda chakudya lalikulu. Mungathe kukonza saladi wa nkhaka, tomato, tsabola ndi zitsamba. Kapena kabichi mphodza ndi tomato ndi anyezi. Musati kuwonjezera mafuta masamba ndi mchere ndi zonunkhira.

The masiku yabwino kwambiri kusala

Malinga ndi madokotala ndi otchuka kutsogolera mu dziko lathu, ndi mapulogalamu a pa TV "Health", mukhoza kusankha bwino kwambiri mini-zakudya. Choncho, tiwuzeni zambiri za masiku abwino a kumaliseche:

• Mapuloteni tsiku - lophimba kuti yophika fillet wa zakudya nkhuku. Cook nkhuku, kuchotsa khungu, kuchotsa mafupa ndi kugawa nyama mu magawo asanu. Thupi amathera kwambiri khama ndiponso mphamvu kudya zakudya zomanga thupi zimene zimalimbikitsa mofulumira kuwonda.
• CHIKWANGWANI tsiku - kukonzekera saladi wa kabichi, Beets zosaphika ndi udzu winawake (uliwonse wa masamba pa magalamu mazana asanu). Komanso kugawa chakudya mu zidutswa zingapo udye fupipafupi.
• Mphesa ndi wobiriwira tiyi - pa chilichonse chakudya, idyani theka la zipatso, ndi kumwera kapu imodzi ya chakumwa. Kuwawa kwa tiyi ndi manyumwa kuchepetsa kudya wanu, ndipo simungathe kumva njala.

Ndipo kodi inu kusankha kudya masiku kuwonda? Ndemanga za anthu amene akumana onse zakudya awa okha, osati osiyana kwambiri. Iwo amanena kuti kumabweretsa zotsatira zabwino tsiku lililonse. Koma sangathe kukhala popanda nyama ndi kusankha mapuloteni zakudya. Ena omasuka pamene waima mu firiji mbale ya masamba. Komabe ena monga tiyi wobiriwira ndi zipatso. Choncho, ife amalangiza kuti muyese lililonse zakudya mini ndi kusankha zawo.

Kodi kukwaniritsa zotsatira zabwino? Ngati mukufuna kugula kudya tsiku, ndiye kuyesera kupereka madzulo a owonjezera zophikira. Phatikizani masamba menyu, maapulo, chinangwa. Ingosiyani mkate, mitanda, mbatata, shuga ndi mpunga woyera. Usiku, kumwa tambula ya kefir kapena kudya awiri yophika mapuloteni. Tsiku lotsatira, pambuyo katundu sayenera kupita chakudya. Kumwa madzi, amakana mankhwala okhala ndi kusala chakudya. Ngati mutsata onse malangizo awa, kulemera anataya sadzabwerera, ndi mutaye wina wa masentimita mu chiuno ndi m'chiuno.

kusala kudya tsiku Kodi zoipa kwambiri ndiponso operewera

Akatswiri a zakudya ndi madokotala ndikukhulupirira: kusala sikuloledwa popanda kopita yoyenera. Kodi sitiyenera monga kusala kudya masiku kuwonda? Mungasankhe pa madzi ndi otchedwa youma kudya. chakuti thupi amayamba kusunga nkhokwe mafuta, ngati akuona kuti alibe chakudya chokwanira. Komanso, kudzikundikira akafa utamaliza zakudya. Chifukwa, kuletsa kunenepa m'tsogolo kudzakhala kovuta kwambiri. Mwina kudutsa mkombero wa mankhwala ndi wothandizila m'thupi.

Pomaliza

Lero, ife tayang'ananso wotchuka kusala kudya masiku. Mungasankhe ndi ubwino ena a iwo anatsimikizira ndi madokotala ndi akatswiri a zinthu zakudya. Part zakudya otere akatswiri adamfunsa kapena ayi konse analimbikitsa. Choncho kuitana pa inu nthawi zonse kufunsa dokotala kuti mukhale ndi thanzi komanso kupewa mavuto zosafunika.