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Kodi mudadyako mazira posachedwa? Ndiwo zakudya zaposachedwa kwambiri zolemetsa zomwe zanenedwa kwambiri. Ngati chakudya cham'mawa ndimomwe mumakonda tsikulo, ndiye kuti dzira lanu limawoneka ngati losangalatsa kwa inu. Dongosolo lakuwonda kudya dzira limafuna kuti muzipanga chakudya kamodzi tsiku lililonse mozungulira chakudya cham'mawa.
Komabe, pali mitundu yambiri yazakudya zamazira, kuphatikiza zakudya za dzira lokha, ndipo si onse omwe ali athanzi. Atha kugwiranso ntchito kapena mwina. Patsiku la Tsiku la Mazira Padziko Lonse, tikukuwongolerani momwe mungapangire zakudya zamazira, ndipo tiwone ngati zili zofunikira kwenikweni.
- Kodi Zakudya Zakudya Zenizeni Ndi Zotani?
- Kodi Zakudya Zakudya Zamazira Zimathandizira Kuchepetsa Kuonda?
- Zakudya Zakudya Zakudya Zamadzimadzi
- Zakudya Zam'masiku 14
- Zakudya Za Dzira Ndi Mphesa
- Zakudya Zophika Dzira
- Zakudya zokha za dzira
- Zakudya Zakudya Zamazira a Keto
- Kodi Zotsatira Zazotheka Ndi Ziti?
- Mfundo Yofunika Kwambiri
Kodi Zakudya Zakudya Zenizeni Ndi Zotani?
Zakudya za dzira ndizochepa, zopatsa mphamvu zochepa, koma zakudya zamapuloteni, zopangidwa kuti zithandizire kuwonda, osapereka nsembe pazomwe zimafunikira kuti apange minofu. Monga momwe dzinalo likusonyezera, chakudyacho chimatsindika zakumwa kwa dzira monga gwero lalikulu la mapuloteni.
Pali mitundu yambiri yazakudya za dzira, koma m'mitundu iliyonse, mutha kumwa madzi kapena zakumwa zopatsa mphamvu. Zakudya zomwe zili ndi chakudya komanso shuga wachilengedwe sizimaphatikizidwapo, ndipo chakudyacho chimakhala masiku 14. Zakudyazo zimangokhala kadzutsa, nkhomaliro ndi chakudya chamadzulo. Palibe zokhwasula-khwasula, kupatula madzi kapena zakumwa zina za zero-kalori.
Kodi Zakudya Zakudya Zamazira Zimathandizira Kuchepetsa Kuonda?
Zakudya zonse zamazira zimatha kupangitsa kuti munthu azikhala ndi ma calories ochepa, motero, atha kukhala ocheperako. Zakudyazo zimakhala ndi mapuloteni ambiri ndipo zatsimikizira kuti ndizothandiza pakuchepetsa thupi.
Ripoti lowerengera lotchulidwa mu American Journal of Clinical Nutrition likuwonetsa kuti chakudya chokhala ndi mapuloteni ambiri chimathandiza omwe akutenga nawo mbali kuti athe kukhala ndi thanzi lokwanira ndikuchepetsa thupi.
Mazira ndi gwero labwino la mapuloteni ndipo amakhala ndi mchere wofunikira, vitamini B12, chitsulo ndi vitamini D. Amakhala ndi michere yofunikira yomwe imathandizira kuwonda.
Zakudya Zakudya Zakudya Zamadzimadzi
Nazi mitundu ingapo yamakonzedwe azakudya zamazira omwe mungasankhe:
Zakudya Zam'masiku 14
Pulogalamu yamtunduwu imaphatikizaponso zakudya zitatu tsiku lililonse, zopanda zakumwa zopatsa thanzi komanso zopanda chakudya pakati. Tsiku lililonse chakudya chimodzi chimakhala ndi mazira, koma zakudya zina zimamangidwa mozungulira komwe kumatsamira mapuloteni kuphatikizapo nsomba kapena nkhuku. Kuti muwonjezere mapuloteni mu zakudya zanu, mutha kuwonjezera zakudya zamafuta ochepa monga sipinachi kapena broccoli. Nthawi zina, zipatso za citrus zimaloledwa.
Zakudya Za Dzira Ndi Mphesa
Izi ndizosiyana ndi zakudya zamasiku 14, zomwe zimakhala nthawi yofanana. Pazakudya izi, mutha kudya theka la manyumwa nthawi iliyonse yakudya, ndi dzira kapena mapuloteni owonda. Palibe chipatso china chololedwa.
Zakudya Zophika Dzira
Izi zimafuna kuti mazira anu aziphika molimbika, m'malo mowadya ali otsekedwa, okazinga kapena opindika.
Zakudya zokha za dzira
Pulogalamu yochepetsayi imatchedwa mono-zakudya ndipo imangodya mazira owira okhazikika ndi madzi kwamasabata awiri. Komabe, iyi ndi pulogalamu yochepetsetsa komanso yopanda thanzi, popeza mumangodya chakudya chimodzi kwa milungu iwiri. Dongosololi siliphatikizanso zolimbitsa thupi, chifukwa mutha kutopa mukamadyezera mono.
Zakudya Zakudya Zamazira a Keto
Izi zimakhudzana ndi zakudya za Ketogenic, zomwe zimadziwika kuti 'zakudya za keto' zomwe zimafuna kuti muwonjezere kudya mafuta kuti thupi lanu likhale ketosis. Pazakudya zamazira izi, mumadya mazira ndi batala ndi tchizi kuti thupi lanu lipange ma ketoni. Chiŵerengero chimodzi chotchuka ndi supuni imodzi ya tchizi kapena batala pa dzira limodzi.
Pali mitundu ingapo yamadyedwe a dzira, koma cholinga chawo chimodzimodzi. Mudzayamba tsiku lililonse ndi mazira ndikupitiliza kudya mapuloteni owonda pang'ono pang'ono tsiku lonse.
Mapuloteni owonda omwe mungakhale nawo ndi nkhuku, mazira, nsomba ndi Turkey.
Zipatso ndi ndiwo zamasamba zomwe mungaphatikizepo ndi broccoli, zipatso zamphesa, zukini, sipinachi, bowa, katsitsumzukwa ndi zipatso zamphesa.
Nayi njira yodyera dzira yomwe mungayesere:
Chakudya cham'mawa: Mazira awiri owiritsa + 1 mphesa, kapena omelette wokhala ndi dzira 2 lokhala ndi sipinachi ndi bowa.
Chakudya: Hafu ya nkhuku yokazinga + broccoli
Chakudya: Nsomba imodzi yodyetsedwa + saladi wobiriwira
Kodi Zotsatira Zazotheka Ndi Ziti?
• Zotsatira zoyipa kwambiri pazakudya za dzira ndikusowa mphamvu komwe anthu angapo amamva chifukwa chakuchepa kwama carbs, zomwe zimapangitsa kuti zikhale zovuta kuchita masewera olimbitsa thupi.
• Vuto lina ndikusintha modzidzimutsa kwa zakudya zamapuloteni ambiri ndi zakudya zama carb ochepa, zomwe zimavutikira kugaya chakudya kuti zizolowere. Chifukwa chake, kunyansidwa, kunyinyirika komanso kununkhiza kwamavuto atha kukhala mavuto omwe angakhalepo.
• Mazira amakhala ndi cholesterol (186 gm) yambiri, yomwe imapanga 63% ya mtengo woyenera. Komabe, kafukufuku waposachedwa awonetsa kuti kuposa cholesterol mu zakudya, ndi mafuta okhathamira ndi mafuta omwe timayenera kuda nkhawa nawo.
• Mazira alibe zero fiber, chifukwa chake mungafunikire kuphatikiza zakudya zina zokwanira kuti musafe ndi njala yanu m'matumbo.
Mfundo Yofunika Kwambiri
Anthu azachipatala ali ndi lingaliro loti kudya mazira si njira yabwino kwambiri yochepetsera thupi. Osatengera mtundu wa zakudya zamazira zomwe mumatsata, kuchuluka kwa kalori yanu kumakhala kochepera ma 1000 calories patsiku, zomwe zimawoneka ngati zosatetezeka kuti amuna kapena akazi azidya, pokhapokha atayang'aniridwa ndi akatswiri azachipatala. Mtundu uliwonse wazakudya zakuwonongeka zomwe zithandizire kuti muchepetse kunenepa mwadzidzidzi sizingagwire ntchito ngakhale mutatsatira, chifukwa mwina simungadye chakudya chomwecho pamapeto pake.
Ambiri mwa anthu amamva kuti ndi aulesi komanso atopa ndikamadya zakudya zochepa. Popeza zakudya izi sizingatheke pakapita nthawi, anthu angapo amabwereranso kuzolowera zakale nthawi yakudya itatha, ndipo izi zitha kubweretsanso kunenepa.
Chifukwa chake, ngati mukuyang'ana pa kuchepa thupi, kusankha chakudya chamagulu chomwe chimachepetsa ma calories, zakudya zopatsa shuga komanso zakudya zopakidwa ndikuwonjezera masewera olimbitsa thupi ingakhale njira yabwino kwambiri.
