Momwe Mungapangire Zakudya za ABS Zomwe Zimachepetsa M'mimba?

Zakudya za ABS pa kusalaza mimba Ndi pulogalamu yothandiza zakudya. Yopangidwa ndi David Zinczenko. Ndi pulogalamu yazakudya ya milungu isanu ndi umodzi. “Zakudya za m'mimba", "zakudya zochepetsera m'mimba", "zakudya zochepetsera m'mimba" Amadziwika ndi mayina osiyanasiyana monga

Chakudyacho chimapereka mavitamini, mchere ndi fiber zomwe thupi limafunikira kudzera muzakudya 12. Zakudya izi mu kufulumizitsa metabolismZimagwira ntchito pomanga minofu ndi kupereka mphamvu. Zinatsimikiziridwa chifukwa cha maphunziro.

pulogalamu ya abs diet Kumawononga chikhumbo chakuthupi ndi chamaganizo chofuna kudya.

Kodi zakudya za abs zimachepetsa bwanji thupi?

Chakudyacho chimakhala ndi chakudya chamasiku 6 chokhalitsa masabata 7.

Amene amatsatira zakudya ayenera kudya 6 pa tsiku. Kudya chakudya cha 6 kukupatsani mphamvu tsiku lililonse ndikukupangitsani kumva kuti ndinu okhuta.

Kamodzi pa sabata pamakhala chakudya chamadzulo chomwe mungathe kudya. Mukhoza kudya chilichonse chimene mukufuna. Zimalimbikitsidwanso kupewa kudya zakudya zamafuta ambiri, ma carbohydrate osinthidwa komanso zakudya za shuga wambiri.

ma carbohydrate oyeretsedwa, mafuta odzaza ndi high fructose chimanga manyuchiu Kukhala ndi zakudya sikuloledwa.

Kodi zakudya za ABS zimachitika bwanji? 

Zakudya za ABS Zili ndi pulogalamu ya masabata asanu ndi limodzi. Pamene mukudya, m'pofunika kudya zakudya zosachepera zisanu ndi chimodzi patsiku kuti mupereke mphamvu, kuteteza minofu ndi kutentha mafuta.

Cholinga apa ndikuwonjezera kuchuluka kwa zakudya, ndikuchepetsa zomwe zimadyedwa pazakudya. mu pulogalamu iyi yzakudya zama protein ambiri komanso ma carbohydrate omwe amayaka pang'onopang'ono m'thupi ndizofunikira kwambiri.

Ndikofunikira kukhala ndi zokhwasula-khwasula zitatu pakati pa zakudya zazikulu zitatu. Zakudya zokhwasula-khwasula ziyenera kukonzedwa maola awiri musanadye chakudya chamasana, maola awiri musanadye ndi maola awiri mutatha kudya.

Chakudya chilichonse chimakhala ndi kuchuluka kwamafuta, chakudya, mapuloteni ndi chakudya Zakudya za ABSIyenera kukhala ndi kugawa koyenera kwa zakudya 12 zomwe kampaniyo imalimbikitsa. 

Zakudya za ABSMuyenera kuwerengera kuchuluka kwa ma calories omwe mumadya patsiku. Kugawa kwa macro and micronutrients omwe amayenera kutengedwa tsiku ndi tsiku ndi motere: 

Zoyenera kudya pazakudya za ABS?

Pamtima pa dongosolo lazakudya pali zakudya 12. Zakudya izi zimakhala ndi calcium, mapuloteni ndi mafuta athanzi. Mukamadya, muyenera kuyang'anira kukula kwa magawo ndikuwerengera ma calories. Zakudya za ABSNazi zakudya 12 zomwe mungadyemo: 

1) almond

Amondi Ndi antioxidant wamphamvu yemwe ali ndi vitamini E yemwe amathandizira kupewa kuwonongeka kwa ma free radicals. Zimathandiza kumanga minofu pamodzi ndi masewera olimbitsa thupi. 

2) Nyemba ndi masamba

nyemba ndipo nyemba zili ndi zinthu zofunika zomwe zili ndi mafuta ochepa, zomanga thupi ndi fiber. Kuchita bwino pakuchepetsa thupi ndikumanga minofu, gululi limapereka chakudya chokhutiritsa, chokhala ndi ulusi wambiri pakudya kwamadzulo. Ikhoza m'malo mwa chakudya chamadzulo cha nyama. 

3) Sipinachi ndi masamba ena obiriwira

sipinachi ndi zina masamba obiriwiraLili ndi mavitamini A, C, K ndi mchere monga folate ndi beta carotene. Popeza masambawa ali ndi mphamvu ya antioxidant, amachepetsa ma radicals aulere pamene akulimbana ndi matenda osiyanasiyana. 

4) Zakudya zamkaka monga yogurt ndi tchizi

Chifukwa cha kuchuluka kwa calcium m'zakudya zamkaka, imalepheretsa kufooka kwa mafupa. Zimaperekanso kumverera kwa satiety. 

5) Oatmeal

Anagulung'undisa oats Ndi chakudya chokhala ndi fiber chomwe chimakhala m'mimba kwa nthawi yayitali. 

6) Dzira

DziraMapuloteni omwe amapezeka mu mankhwalawa ndi othandiza kwambiri pomanga minofu kusiyana ndi mapuloteni ena. Chifukwa cha vitamini B12, imathandizira kuwotcha mafuta. 

7) Peanut Butter

Chiponde Lili ndi mafuta a monounsaturated ofunikira pa thanzi la mtima. Amathandizira kuwotcha mafuta ndikumanga minofu. 

8) Mafuta a azitona

Muli mafuta monounsaturated mafuta a azitonaNdizothandiza kupewa kugwa kwa minofu ndi kuwotcha mafuta. 

9) Turkey ndi nyama yowonda

Zakudya zowonda monga turkey bere Zakudya za ABSndi zakudya zomwe zimatha kudyedwa. Makamaka Turkey nyamaLili ndi vitamini B6 wambiri. 

10) Njere zonse

Mbewu zonse zimapatsa chakudya cham'thupi chomwe chimafunika kuti chizigwira ntchito tsiku ndi tsiku. 

11) mapuloteni ufa (ngati mukufuna)

Zimathandiza kumanga minofu. Lili ndi ma amino acid ofunikira omwe amathandizira kuwotcha mafuta. 

12) Raspberries, sitiroberi, ndi blueberries

Zipatsozi, zomwe zili ndi ma antioxidants amphamvu omwe amathandiza kulimbana ndi matenda a mtima ndi khansa, ndi othandiza pa vuto la masomphenya ndi kukumbukira kukumbukira. 

Ndi chiyani chomwe sichingadyedwe pazakudya za ABS?

abs zakudyaPamodzi ndi kudya zakudya zomwe zimathandiza kumanga minofu ya m'mimba, m'pofunika kukhala kutali ndi zakudya zomwe zingathe kulimbitsa m'chiuno.

abs zakudyaZomwe muyenera kupewa ndi: 

• Zakudya zotsekemera; Zakumwa zotsekemera monga soda, zakumwa zamasewera, ndi madzi a zipatso zimawonjezera mafuta m'thupi. Komanso thickens m`mimba dera. Zakumwazi zilinso ndi ma calories komanso shuga wambiri. 

• zakudya zokazinga; Kuphatikiza pa kukhala ndi zopatsa mphamvu zambiri, zakudya zokazinga monga zokazinga za ku France zilinso ndi mafuta ambiri. Mafuta a Trans Zimawonjezera chiopsezo cha matenda a mtima komanso zimayambitsa kulemera.

• Mowa; Mowa umawononga thanzi ndipo umayambitsa kukula kwa m'mimba.

• Zakudya zotsekemera; Kuti muchepetse mafuta am'mimba, ndikofunikira kusiya zokhwasula-khwasula zotsekemera monga makeke, makeke ndi makeke.

• Mbewu zoyengedwa; Mbewu zoyengedwa bwino monga mpunga woyera, mkate ndi pasitala zimakhala ndi fiber, mavitamini ndi mchere zochepa. Kafukufuku wapeza kuti mbewu zoyengedwa zimayambitsa kulemera.

Zakudya za ABS ndi masewera olimbitsa thupi

Zakudya za ABSMaphunziro amphamvu ndi masewera olimbitsa thupi a 3 abs akulimbikitsidwa katatu pa sabata. Zochita zamtima ndi njira yabwino.

Zochita zolimbitsa thupi monga kuyenda, kuthamanga, kuyendetsa njinga yosasunthika, kulumpha chingwe kumatha kuchitika.   

Kodi ubwino wa zakudya za ABS ndi ziti?

Zakudya za ABS amalimbikitsa zakudya zopatsa thanzi komanso masewera olimbitsa thupi. Fiber, calcium, monounsaturated fatty acids m’zakudya zimathandiza kupewa matenda monga kunenepa kwambiri, shuga, osteoporosis ndi kuthamanga kwa magazi. Ubwino wa pulogalamu yazakudyayi ndi motere: 

Kuchepetsa thupi: Mumaonda mukudya. Zokhwasula-khwasula zimasunga shuga m'magazi. Kutulutsa kwa insulin kumayang'anira kusunga mafuta. Zakudya 12 zomwe zili muzakudya zimathandizira kuthetsa njala. 

Ubwino wamtima: Zakudya zolangizidwa zimathandiza kupewa matenda a mtima komanso kuti cholesterol ikhale yoyenera. 

Kugwiritsa ntchito kosavuta: Zakudya ndizosavuta kutsatira. Mumadya pafupipafupi tsiku lonse. 

Zoyipa zazakudya za ABS ndi ziti?

Zakudya zimakopa amuna kuposa akazi.

Zakudya za ABS Ndi zakudya zotetezeka. Zilibe zotsatira zoyipa. Komabe, nthawi zonse funsani dokotala musanatsatire izi kapena zakudya zina zilizonse.