Zakudya zankhondo pano ndi imodzi mwazakudya zodziwika bwino kwambiri padziko lapansi. Amati amakuthandizani kuti muchepetse thupi msanga, mpaka mapaundi 10 mu sabata limodzi .
Zakudya zankhondo nawonso ndi zaulere. Palibe buku, chakudya chamtengo wapatali, kapena chowonjezera chomwe muyenera kugula.
Koma kodi chakudyachi chimathandizadi, ndipo kodi ndichinthu choyenera kuyesera? Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa pazakudya zankhondo.
Kodi zakudya zankhondo ndi ziti? - zakudya zankhondo masiku atatu
Zakudya zankhondo, zomwe zimatchedwanso chakudya chamasiku atatu, ndizakudya zolemetsa zomwe zingakuthandizeni kuti muchepetse mapaundi 10 sabata limodzi.
Dongosolo lazakudya zankhondo limaphatikizaponso dongosolo la chakudya chamasiku atatu lotsatiridwa ndi masiku anayi atapuma, ndipo kuzungulira sabata kumabwereza mobwerezabwereza kufikira mutakwaniritsa cholinga chanu.
Ochirikiza chakudyacho amati chidakonzedwa ndi akatswiri azakudya m'gulu lankhondo laku US kuti apangitse asirikali mawonekedwe msanga.
Komabe, chowonadi ndichakuti chakudyacho sichimagwirizana ndi gulu lililonse lankhondo kapena boma.
Zakudya zankhondo zimapitanso mayina ena, kuphatikiza zakudya zam'madzi, zankhondo, komanso zakudya za ayisikilimu.
Zindikirani:
Zakudya zankhondo zamasiku atatu . Zakudya Zankhondo ndizochepa zomwe zimapangitsa kuti muchepetse zakudya zomwe zimalimbikitsa kulimbikitsa kunenepa kwambiri sabata limodzi.
Zakudya Zankhondo: Upangiri wa Woyambitsa (wokhala ndi Ndondomeko Ya Chakudya)
Kodi zakudya zankhondo zimagwira ntchito bwanji?
Zakudya zankhondo zamasiku atatu zimagawika magawo awiri pakatha masiku 7.
Kwa masiku atatu oyamba, muyenera kutsatira chakudya chochepa cha kalori pachakudya cham'mawa, chamasana, ndi chamadzulo. Palibe zokhwasula-khwasula pakati pa chakudya.
Kudya kwathunthu kwa zopatsa mphamvu Mchigawo chino ndi ma calories pafupifupi 1,100-1,400 patsiku.
Izi ndizotsika kwambiri kuposa zomwe anthu ambiri amadya, koma mutha kuwunika zomwe mukufuna kugwiritsa ntchito kalori iyi.
Kwa masiku 4 otsala a sabata, mumalimbikitsidwa kudya chakudya chopatsa thanzi ndikupitilizabe kuti kalori wanu azidya pang'ono.
Oteteza a zakudya Amanena kuti mutha kubwereza chakudyacho kangapo kufikira mutakwaniritsa zomwe mukufuna.
Zindikirani:
Masiku atatu oyamba azakudya zankhondo ali ndi dongosolo lokhazikika lodyera ndipo amaphatikiza zoletsa zama kalori. Masiku 4 otsala ali ndi zoletsa zochepa.
Ndondomeko ya chakudya
Zakudya zankhondo
Ili ndiye dongosolo lamasiku atatu azakudya zankhondo.
Tsiku 1
Awa ndimadongosolo azakudya patsiku 1. Amayimira pafupifupi ma calories 1,400.
Chakudya cham'mawa:
Kagawo kakang'ono kosakaniza ndi supuni 2 za batala wa chiponde.
Hafu ya zipatso.
Kapu ya khofi kapena tiyi (ngati mukufuna).
Chakudya:
Kagawo kakang'ono.
Hafu ya chikho cha tuna.
Kapu ya khofi kapena tiyi (ngati mukufuna).
Mtengo:
Kutulutsa nyama 3-gramu (85-gramu) ya nyama ndi chikho cha nyemba zobiriwira.
Apulo laling'ono.
Theka la nthochi.
Chikho cha ayisikilimu wa vanila.
Tsiku 2
Izi ndi chakudya cha tsiku lachiwiri, chomwe chimaphatikiza ma calories pafupifupi 1,200.
Chakudya cham'mawa:
Kagawo kakang'ono.
Dzira lowiritsa kwambiri.
Theka la nthochi.
Kapu ya khofi kapena tiyi (ngati mukufuna).
Chakudya:
Dzira lowiritsa kwambiri.
Kapu ya kanyumba kanyumba.
Ophwanya 5.
Kapu ya khofi kapena tiyi (ngati mukufuna).
Mtengo:
Agalu awiri otentha, opanda bun.
Theka chikho cha kaloti ndi theka chikho cha broccoli.
Theka la nthochi.
Gawo la kapu ya ayisikilimu wa vanila.
Tsiku 3
Nayi dongosolo la tsiku lachitatu, lomwe limakhala pafupifupi ma 1,100 calories.
Chakudya cham'mawa:
Kagawo kamodzi ka cheddar tchizi.
Ophwanya 5.
Apulo laling'ono.
Kapu ya khofi kapena tiyi (ngati mukufuna).
Chakudya:
Kagawo kakang'ono.
Dzira, lophika ngakhale mumakonda.
Kapu ya khofi kapena tiyi (ngati mukufuna).
Mtengo:
Kapu ya tuna.
Theka la nthochi.
1 chikho cha ayisikilimu wa vanila.
Khalani omasuka kumwa khofi kapena tiyi wochuluka momwe mungakondere, bola ngati simuwonjezera makilogalamu a shuga kapena kirimu. Imwani madzi ambiri.
Masiku 4 otsala
Mpumulo wa sabata umaphatikizaponso kudya.
Zosakaniza zimaloledwa ndipo palibe zoletsa zamagulu azakudya. Komabe, mukukulangizidwa kuti muchepetse kukula kwamagawo anu ndikusunga kalori yanu yonse yochepera 1,500 patsiku.
Mutha kupeza mndandanda wamawebusayiti ndi mapulogalamu kuti muzitsatira zomwe mumadya mu nkhaniyi.
Palibe malamulo ena masiku anayi otsala a zakudya.
Zindikirani:
Masiku atatu oyamba azakudya amakhala ndi menyu osasintha, pomwe enawo anayi sakhala oletsedwa. Mukulimbikitsidwabe kuti mudye zopatsa thanzi ndikuletsa zopatsa mphamvu masiku anayi otsala.
Zakudya zowonjezera zimaloledwa
M'malo amaloledwa pagawo lamasiku atatu kwa omwe ali ndi zoletsa pazakudya, koma mavutowo ayenera kukhala ndi ma calorie omwewo.
Mwachitsanzo, ngati muli ndi vuto la chiponde, mutha kusinthanitsa batala ndi mafuta a amondi.
Muthanso kusintha 1 chikho cha tuna cha maamondi ngati ndinu wosadya nyama.
Zomwe zili zofunika ndikuti ma calories amakhala ofanana. Ngati mungasinthe dongosolo la chakudya mwanjira iliyonse, muyenera kuwerengera zopatsa mphamvu.
Omenyera zakudya zankhondo amalimbikitsa kumwa madzi otentha a mandimu, koma amalangiza motsutsana ndi zakumwa zotsekemera. Komabe, palibe chifukwa cha sayansi chomwe lingaliroli.
Zindikirani:
Ngati muli ndi zoletsa pazakudya, ndiye kuti mumaloledwa kusinthitsa zakudya zamafuta ofanana.
Kodi Zakudya Zankhondo Zotengera Umboni?
Sipanakhaleko kafukufuku wazakudya zankhondo. Komabe, munthu wamba amatha kutaya mapaundi ochepa chifukwa choletsedwa kwa caloric sabata.
Ngati mafuta ochepa amalowa m'mafuta anu kuposa kutuluka, mumataya mafuta. Mfundo.
Komabe, omwe amalimbikitsa chakudyacho akuti ali ndi mwayi wochepetsa thupi chifukwa chophatikiza chakudyacho. Kuphatikiza kumeneku akuti kumawonjezera kuchepa kwa thupi ndikuwotcha mafuta, koma palibe chowonadi pazomwe akunenazi.
Khofi ndi tiyi wobiriwira amakhala ndi mankhwala omwe amatha kuwonjezera kagayidwe kake, koma palibe zophatikiza zomwe zimadziwika kuti zitha kuchita izi (1, 2, 3, 4).
Ndipo, ngati mungayang'ane zakudya zomwe zimaphatikizidwa mu dongosolo la chakudya, sizikuwoneka ngati chakudya choyaka mafuta.
Zakudya zamapuloteni zimalimbikitsa kagayidwe kake kuposa zakudya zina (5, 6). Koma zakudya zambiri zam'magulu ankhondo zili ndi zomanga thupi zochepa komanso zimapatsa chakudya, zomwe ndizosakanikirana kuti muchepetse thupi.
Anthu ena amanenanso kuti chakudyachi chimapindulanso chimodzimodzi ndi kusala kudya kwakanthawi. Komabe, palibe kusala kudya, choncho izi ndi zabodza.
Zindikirani:
Zakudya zankhondo zitha kukuthandizani kuti muchepetse thupi chifukwa ndi ochepa kwambiri. Komabe, ilibe zabwino zilizonse zomwe zimapangitsa kuti zizigwira ntchito bwino kuposa zakudya zina zoletsa ma kalori.
Kodi chakudya chamagulu achitetezo ndichabwino komanso chokhazikika?
Zakudya zankhondo mwina ndizabwino kwa munthu wamba chifukwa ndizochepa kwambiri kuti zisawonongeke kwamuyaya.
Komabe, ngati mungadye chakudyachi kwa miyezi ingapo, malire okhwima a kalori atha kukuyikani pachiwopsezo chochepa cha zakudya.
Izi ndizowona makamaka ngati simudya masamba ndi zakudya zina zabwino masiku anu opumira.
Komanso kudya agalu otentha, ma crackers, ndi ayisikilimu sabata iliyonse kumatha kuyambitsa mavuto amadzimadzi. Zakudya zopatsa thanzi siziyenera kukhala chakudya chanu nthawi zonse.
Pankhani yokhazikika, chakudyachi ndichosavuta kuchita. Sizidalira kusintha kwa chizolowezi kwakanthawi ndipo kumangofuna kulimbikira kwakanthawi kochepa.
Izi zanenedwa, mwina sizingakuthandizeni kuti muchepetse kulemera kwanthawi yayitali chifukwa sikungakuthandizeni kusintha zizolowezi zanu.
Zindikirani:
Zakudya zankhondo mwina ndizabwino kwa anthu athanzi, koma siziyenera kuchitidwa kwakanthawi. Mwina sizimapangitsa kuti muchepetse thupi.
Kodi Mungatayedi Mapaundi 10 Mu Sabata Limodzi?
Zakudyazi zidayamba kutchuka chifukwa akuti ukhoza kutaya makilogalamu 10 mu sabata limodzi.
Zopeka, kuchuluka kwa kunenepa kumeneku kumatheka kwa anthu onenepa kwambiri omwe amaletsa kwambiri ma calories. Komabe, kuchepa kwambiri kumachitika chifukwa chakuchepa kwa madzi, osati mafuta.
Kulemera kwamadzi kumachepa mwachangu m'masitolo am'maglycogen amachepa, omwe amapezeka pakamakhala chakudya chochepa (7).
Izi zimawoneka bwino pamlingo, koma kulemerako kudzabwezeretsanso mukayamba kudya bwinobwino.
Chidule:
Ndikotheka kutaya mapaundi a 10 sabata limodzi. Komabe, zambiri mwazi zidzakhala kulemera kwamadzi, komwe mumapezanso mukayamba kudya bwinobwino.
Itha kugwira ntchito, koma osakhalitsa
Ngati mukufuna kutaya mapaundi angapo mwachangu, ndiye kuti zakudya zankhondo zitha kuthandiza.
Koma inunso, mutha kupezanso kulemera mwachangu. Uku sikungakhale chakudya chabwino chokomera thupi nthawi yayitali.
Ngati mukufunitsitsa kutaya thupi ndikulisiya, ndiye kuti pali njira zambiri zochepetsera zomwe zili bwino kwambiri kuposa zomwe asirikali amadya.
Zamkatimu
- Kodi zakudya zankhondo ndi ziti? - zakudya zankhondo masiku atatu
- Kodi zakudya zankhondo zimagwira ntchito bwanji?
- Ndondomeko ya chakudya
- Zakudya zankhondo
- Tsiku 1
- Tsiku 2
- Tsiku 3
- Masiku 4 otsala
- Zakudya zowonjezera zimaloledwa
- Kodi Zakudya Zankhondo Zotengera Umboni?
- Kodi chakudya chamagulu achitetezo ndichabwino komanso chokhazikika?
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