Kodi sipinachi ingakuthandizeni kuchepa thupi ndi momwe mungagwiritsire ntchito?

Tsopano pali zakudya zambirimbiri zomwe zilizonse zomwe zili ndi zakudya zopangidwa ndipadera. Koma ndi ochepa chabe omwe amadziwa za menyu yoyamba kulemera chifukwa cha sipinachi - izi ndizo zatsopano kwa iwo amene akufuna kutaya ma kilo owonjezera.

Choyamba, chimaperekedwa ngati njira yowonjezera thanzi, yomwe mungathe kukwaniritsa kulemera kwa thupi ndi kuyeretsa thupi m'nthawi yochepa kwambiri. Lingaliro logwiritsira ntchito sipinachi monga maziko silolatsopano, koma njira iyi yakhala ikudziwika posachedwapa, chifukwa cha kulemera kochokera kwa mankhwala oyamba ndi zotsatira zabwino pambuyo pa kudya kwake. Ndizinanso ziti zomwe zimapindulitsa kwambiri pa sipinachi?

Kodi masamba adzachepa?

Masamba sangapereke chiwerengero chochepa kwa masabata angapo, koma zidzakulolani kuti mukhale mawonekedwe opanda nsembe zambiri pamasamba a tsiku ndi tsiku.

Pokhapokha, chophatikizirachi sichikhala ndi kulawa kwabwino, choncho, sizowonjezeka kuti mutenge popanda mankhwala ena - zowonjezerapo zowonjezera sizidzasokoneza zotsatira zake zonse, koma zimakulolani kuyesa zakudya zosiyanasiyana.

Kukhalapo kwa sipinachi nthawi zonse mu zakudya sikungangoteteza, komanso kuchiza matenda ambiri. N'zotheka kudya udzu wowerengedwa komanso anthu okalamba, ndi ana, ngakhalenso amayi apakati. Chakudya chotere sichitanthauza kugwidwa ndi njala., koma phindu la mndandanda wamakono komanso kutsindika za masamba, zimakupatsani thupi kuti likhale bwino.

Kupanga ndi zothandiza katundu

Kugwiritsa ntchito sipinachi mobwerezabwereza kumakuthandizani kuchepetsa kudya kwa caloric, chifukwa cha mafuta owonjezera thupi amawonjezeka m'thupi. Mbewu yokha ili ndi 20-23 Kcal kokha pa 100 g. Ndizo chifukwa cha chodabwitsa chapadera ichi chomwe chomera nthawi zambiri chimalowa mu zakudya zosiyanasiyana.

Komanso m'magulu omwe tatchulidwawo muli:

• 91.5 g wa madzi;
• 3.0 g wa mapuloteni;
• 0,5 g mafuta;
• 3.5 g wa chakudya;
• 0,5 g wa monosaccharides.

Matenda a metabolism amavomerezedwa ndi zinthu zotsatirazi:

1. folic acid ndi tocopherol (vitamini E) - kupewa kutayira khungu;
2. calcium - zimakhudza kwambiri mafupa, zimalimbitsa dzino zowonongeka;
3. fiber - zimapangitsa kuchotsa poizoni kuchokera m'thupi;
4. chitsulo - ali ndi udindo wa mkhalidwe wa magazi, amawonjezera mlingo wa hemoglobin, amathetsa chiopsezo chokhala ndi magazi m'thupi;
5. ayodini - kumathandiza kuwonongera zinthu zabwino;
6. mavitamini a gulu B, A ndi C - kuthetsa kukula kwa ziphuphu;
7. saponins - zimakhudza m'mimba thirakiti.

Pakati pa tizilombo ting'onoting'ono ting'onoting'ono, manganese, potaziyamu ndi magnesium ndizofunika kwambiri, zomwe zimatsimikizira thanzi labwino komanso kumverera kwachidziwitso masana.

Timapereka kuwonera kanema zokhudzana ndi zomwe zimapangidwa ndi sipinachi.

Momwe mungagwiritsire ntchito mankhwala atsopano, owiritsa ndi mazira kwa omwe akufuna kulemera?

Monga masamba aliwonse, sipinachi imapulumutsa zopindulitsa kwambiri katundu wosaphika. Choncho, mbale zothandiza kwambiri zidzakhala zosiyana siyana zomwe zimagwiritsidwa ntchito popanda chithandizo cha kutentha - saladi ndi smoothies.

Pambuyo pa gawolo la uvuni kapena kuphika, mankhwalawa adzataya gawo lake la zakudya ndi zoopsa kukhala zowonjezera zobiriwira.

Kuti mudzaze chisokonezo ichi, akhoza kuonjezera kuchuluka kwa zowonjezera zogwiritsidwa ntchito kapena kuchepetsa nthawi yopangira (osapitirira mphindi 10 pamoto).

Kodi ndiziti zomwe mungagwiritse ntchito?

Ngakhale sipinachi yokha yomwe idasankhidwa kuchokera kumundayo iyenera kusungidwa mosasamba m'firiji kwa masiku osaposa 2, mwinamwake imayamba kufota. Mwinanso, iyo ikhoza kukhala yozizira kuti yowonjezera nthawi ya chomeracho kwa miyezi ingapo.

Ndiponso analoledwa kugula chinthucho mu phukusi lamapweyayomwe imakhala yosungidwa kwa milungu ingapo, koma mutayisaka imayenera kugwiritsidwa ntchito mkati mwa tsiku limodzi. Mphamvu ya sipinachi ya tsiku ndi tsiku imadalira chigawo, chomwe chili choyenera kudzaza thupi. Ndalamayi yafupika kukhala ya 55-70g, ngati chakudya chimafotokoza zakudya kapena kutsutsana sizinatchule zosiyana.

Kungakhale pamimba yopanda kanthu kapena ayi?

Sipinachi sichikugwiritsidwa ntchito kwa zinthu zomwe zimangodzikongoletsa ndi thupi la munthu. Ndicho chifukwa chake sichivomerezeka kuti chigwiritse ntchito m'mimba yopanda kanthu muzinthu zambiri: izo zingayambitse matenda a m'mimba ndi ululu.

Njira yabwino kwambiri yowonekera ndiyo kudziletsa ku galasi la madzi, kutsukidwa ku sipinachi, yomwe ili ndi fungo lokoma komanso mtundu wobiriwira wobiriwira. Zomwezo Watsopano ayenera kumwa mofulumira atangokonzekera, ndipo musati mupite nthawi ina.

Kodi amaloledwa kudya pambuyo pa maola 6?

Ovomerezeka amalimbikitsa pambuyo pa 18 koloko kuti asawonjezere kuzinthu zamakono ndi "zoipa zamtundu", zomwe zimaphatikizanso sipinachi. Pa chimbudzi chake, thupi limakhala ndi mavitamini ambiri kuposa momwe ziliri mu chomerachokha. Ndibwino kubwezeretsa chakudya chamadzulo pa zakudya izi nthawi yoyamba.

Ndi zinthu zotani zomwe zingagwirizane?

Pokha palokha izi masamba alibe chidwi, choncho ndi yabwino kwambiri kuphatikiza ndi zakudya zamtundu uliwonse, monga nyama, nsomba, tchizi, ndi mkaka. Kusakaniza bwino kungakhale ndi mtedza ndi masamba ena:

• mbatata;
• tomato;
• limodzi;
• chikapu;
• nutmeg;
• mtedza wa pine.

Sipinachi nthawi zambiri imagwiritsidwa ntchito ngati chowonjezera.kupititsa patsogolo kapena kutsindika kukoma kwa maphunziro apamwamba. Ngakhalenso pankhani ya maphikidwe a zakudya, ndizofunikira kwambiri kuti chakudya chikhale chokongola.

Sipinachi zakudya

Chofunika kwambiri cha pulogalamuyi ndi kugwiritsa ntchito sipinachi pokonzekera pafupifupi mbale zonse kuchokera mndandanda wa tsiku ndi tsiku. Njirayi idzachepetsa kwambiri chiwerengero cha makilogalamu. Njira yodalirika kwambiri kuti tipeze zotsatirazi ndi kutenga chakudya cha sipinachi chamasiku asanu monga maziko:

• Tsiku 1
  1. Chakudya cham'mawa: dzira lolimbika, saladi ya 2 tomato ndi masamba a sipinachi, okonzedwa ndi madzi a mandimu ndi maolivi, magawo awiri a mkate woyera.
  2. Chakudya Chakudya: Chophika cha nkhuku chophika, sipinachi pambali mbale.
  3. Chakudya Chamadzulo: Sipinachi saladi ndi masamba.
• Tsiku 2
  1. Chakudya cham'mawa: oatmeal yogurt ndi tiyi popanda shuga.
  2. Chakudya: msuzi wa sipinachi.
  3. Chakudya: sipinachi yowonongeka ndi lalanje.
• Tsiku 3
  1. Chakudya chakumadzulo: mazira opunduka ndi sipinachi, chidutswa cha mkate wakuda.
  2. Chakudya: nsomba, sipinachi ndi mpunga.
  3. Chakudya chamadzulo: sipinachi yowonongeka ndi mphesa.
• Tsiku 4
  1. Chakudya cham'mawa: sipinachi, apulo ndi madzi a karoti.
  2. Chakudya: nkhuku ndi sipinachi.
  3. Mgonero: mpunga wokometsedwa ndi zonunkhira.
• Tsiku lachisanu
  1. Chakudya chamadzulo: mazira owiritsa ndi 1 yoghurt.
  2. Chakudya Chakudya: nkhuku ndi sipinachi zokongoletsa.
  3. Chakudya: Madzi atsopano.

Maphunziro awa sakulimbikitsidwa kuti akhale ndi nthawi yayitali kuposa nthawi yomwe yatsimikizika.chifukwa chofunika kwambiri chimakhala ndi oxalates, chomwe chimamveka kwambiri ndipo chimapanga mapangidwe a impso. Koma kumapeto kwa zakudya, nthawi zambiri mumatha kuphatikiza sipinachi pamadyerero omwe amapezeka nthawi zonse:

• mu omelets;
• pizza;
• lasagna;
• chithandizo;
• zakumwa zakumwa.

Maphikidwe ochepa

Pogwiritsa ntchito sipinachi, chakudya chokoma ndi chokazinga, zakudya zowonjezera ndi zina zotsekedwa zinkaletsedwa - zakudya zonse zomwe zili ndi mavitamini owonjezera komanso ozizira.

Komabe Kutaya thupi ndi zokoma sipinachi mbale ndi zenizeni, koma ayenera kusankhidwa mosamala:

Smoothies

• Masamba 7 a sipinachi;
• 1 apulo wobiriwira;
• 2 masamba a kabichi;
• madzi a mandimu 0,5;
• 200ml madzi.

Muyenera kusakaniza masamba onse mu blender, kuwonjezera madzi a mandimu ndi madzi kuti awoneke. Imwani zakumwa zomwe mukuzifuna, pamene muli ndi njala, koma osaposa 2-3 pa sabata.

Timapereka chithunzi cha kanema chophika smoothie ndi sipinachi:

Saladi

• Gulu la sipinachi;
• 0.5st walnuts;
• 2 tbsp. mchere wa mandimu;
• 1 clove wa adyo;
• 1 tsp msuzi wa soya.

1. Masamba a sipinachi ayenera kutsukidwa bwinobwino ndi madzi ozizira ndi kuyika pa mbale.
2. Kenaka, msuzi wa soya umasakanizidwa ndi madzi a mandimu.
3. Manyowa adulidwa ndi clove ophwanyika a adyo amawonjezeredwa ku kuvala.
4. Kusakaniza kotsiriza kumasakanizidwa ndi masamba obiriwira ndi saladi yochepa yamakono adzakhala okonzeka.

Kupititsa patsogolo kukomako kumapereka owonjezera mafuta azitona mafuta ndi 50-70g ya feta tchizi (kapena mbuzi tchizi). Komanso, Mukhoza kuwonjezera mbewu za makangaza ku mbale.

Timapereka kukawona kapepala kanema kuphika saladi ndi sipinachi:

Mbatata yosenda

• 300 g sipinachi;
• 20 g ufa;
• 10 g batala;
• anyezi ndi masamba;
• dzira;
• zonunkhira

1. Masipinachi masamba ayenera kutsukidwa ndi kudula.
2. Kenaka muikeni mphika ndi madzi amchere.

   Tengani madzi pang'ono kuti apange puree, osati msuzi wa kirimu.

3. Mosiyana, sungani ufa mu poto ndikusunthira sipinachi.
4. Mu chidebe chomwecho, kudula anyezi ndi kuphika mpaka wachifundo.
5. Pamapeto pake, onjezerani mchere pang'ono ndi zonunkhira.
6. Mazira owiritsa ndi zitsamba zina ntchito monga zokongoletsa mbale.

Msuzi

• 320g ya sipinachi;
• 35g mafuta;
• Anyezi 75g;
• 3g wa adyo;
• 15g wa mizu ya ginger;
• 300g nkhuku mafayilo;
• 2 mbatata;
• 5g mafuta a mafuta;
• mchere ndi tsabola.

1. Nkhuku ziyenera kudulidwa muzitsulo zazikulu, zotsanulira mu poto.
2. Thirani 1.5 malita a madzi ndi wiritsani kwa mphindi 35.
3. Mofanana, muyenera kudula anyezi, adyo ndi ginger, kenaka muwaike pa poto yowonongeka ndipo musamamve kwa mphindi zisanu.
4. Tumizani chisakanizo ku msuzi.
5. Kenaka, sipinachi imadulidwa mu magawo, ndi makatata a mbatata, imayikidwa mu supu ndikuphika kwa mphindi khumi.
6. Pamapeto pake, zomwe zili mu supu zimaphwanyidwa ndi blender, zowonjezera ndi zonunkhira ndikubweretsa ku chithupsa.
7. Musanayambe kutumikira, mukhoza kuwawaza gawo ndi mafuta a sesame.

Timapereka kukawona kapepala kanema kwa supu yophika ndi sipinachi:

Kodi mungasinthe chiyani mu zakudya?

Ngati mankhwalawa akupezeka mndandanda wanu nthawi zambiri, ndipo simukufuna kuchoka ku mfundo za zakudya, mungapeze yankho yoyenera. Kope la sipinachi lapafupi kwambiri pa poto wobiriwira ndi broccoli.. Ikhoza kuthandizidwanso ndi eggplants, makamaka pamene pali chophika ndi zinthu zopatsa. Mmalo mwa sipinachi nthawi yomweyo analangizidwa kuti azigwiritsa ntchito sorelo ndi madontho angapo a mandimu.

Zotsutsana ndi zotsatira zake

Mukamazizira, mankhwalawa amataya katundu wake opindulitsa mukamasungiranso m'firiji.

Kuwonjezera apo Sipinachi sikhoza kudyedwa pamene kulemetsa kwa anthu omwe ali ndi mavuto monga:

• Matenda a chideru kapena a biliary;
• rheumatism mu malo ovuta kapena osatha.

Mulimonsemo, musanayambe kutsata zakudya zomwe tatchulidwazo, ndi bwino kuwonana ndi dokotala wanu, chifukwa sipinachi imakhala ndi zotsutsana zina.

Masamba akale a chomeracho amaphatikizapo kuchuluka kwa oxalic acid, kotero iwo sali okonzedwa kwa anthu omwe ali ndi vuto la kuchepa kwa mchere wamadzi ndi omwe ali ndi mchenga ndi mchikhodzodzo ndi miyala. Pulogalamu ya zakudya zomwe zimachokera ku sipinachi, zimatchuka kwambiri pakati pa anthu omwe akufuna kuchotsa kulemera kwambiri, ndikupeza thupi labwino.

Osakhala ndi tanthauzo lodziwikiratu, izi zimapangitsanso bwino kudya chakudya cha tsiku ndi tsiku. ndipo amalola nthawi yochepa kwambiri kuti abwererenso thupi lanu. Maphikidwe osiyanasiyana amachepetsa kumverera kwa njala, kupanga zakudya zoyenera m'njira yowononga mapaundi owonjezera.