Kodi Zakudya Za Mazira Zimapangidwa Bwanji? Egg Diet List

dzira chakudyandi otchuka kwamakono zakudya kuti akulonjeza kudya kuwonda. Monga momwe dzinalo likusonyezera, chakudyacho chimaphatikizapo kudya mazira angapo owiritsa tsiku ndi tsiku limodzi ndi mapuloteni ena owonda, masamba osawuma komanso zipatso za carb zochepa.

dzira chakudyaNgakhale zimanenedwa kuti zimathandiza kuchepetsa thupi, sizokhazikika chifukwa zimakhala zolemetsa komanso zovuta kuzitsatira.

m'nkhani "momwe mungapangire zakudya zophika dzira", "zabwino ndi zovulaza za chakudya cha dzira ndi chiyani" Tiyeni tiyankhe mafunso anu.

Kodi chakudya cha dzira losaloledwa ndi chiyani?

yophika dzira zakudyandi dongosolo lazakudya lotengera buku la 2018 lolemba Arielle Chandler.

Ngakhale pali mitundu ingapo ya zakudya, nthawi zambiri zimakhala pa chakudya chilichonse. dzira kapena mtundu wina wa zomanga thupi zowonda, ndiwo zamasamba zosawota, ndi zipatso zokhala ndi kabulbu kakang’ono kamodzi kapena kaŵiri patsiku.

Malinga ndi omwe adapanga zakudyazo, kadyedwe kameneka kameneka, kamene kamadya zakudya zopatsa mphamvu zochepa kwambiri, kungakuthandizeni kuti muchepetse mpaka 2kg m'milungu iwiri yokha.

Kuphatikiza pa kulimbikitsa kuchepa kwa thupi, zakudyazo zimatinso zimathandizira kuchepetsa shuga m'magazi, zimapindulitsa maso, komanso zimapereka zakudya zomwe zimalimbitsa mafupa, tsitsi, ndi zikhadabo.

Kodi kupanga yophika dzira zakudya?

yophika dzira zakudyaAmalola zakudya zina pa chakudya chilichonse chatsiku ndipo palibe zokhwasula-khwasula pakati.

Chakudya cham'mawa, muyenera kudya mazira osachepera awiri, masamba osakhuthala monga tomato, ndi zipatso zotsika kwambiri monga manyumwa.

Chakudya chamasana ndi chakudya chamadzulo chiyenera kukhala ndi masamba osakhuthala ndi kagawo kakang'ono ka mazira kapena mtundu wina wa zomanga thupi zowonda, monga nkhuku kapena nsomba.

Ngakhale kuchita masewera olimbitsa thupi sikofunikira monga gawo la dongosolo, zolimbitsa thupi zopepuka monga kupalasa njinga, aerobics kapena kuyenda mwachangu zitha kuchitidwa kuti muwonjezere zotsatira.

Chakudyacho chiyenera kutsatiridwa kwa milungu ingapo panthawi imodzi. 

Zoyenera Kudya pa Zakudya Za Mazira?

yophika dzira zakudya zambiri zimakhala ndi mazira, zomanga thupi zowonda, ndi zipatso ndi ndiwo zamasamba zokhala ndi carb yochepa.

Zakumwa zopanda ma calorie, kuphatikizapo madzi ndi tiyi kapena khofi wopanda zotsekemera, zimaloledwanso. Zina mwazakudya zomwe zimalimbikitsidwa ngati gawo lazakudya ndizo:

Dzira

Mazira yolk ndi woyera

mapuloteni owonda

Nkhuku zopanda khungu, nsomba ndi mwanawankhosa wowonda, ng'ombe 

masamba osakhuthala

Sipinachi, masamba a collard, arugula, broccoli, tsabola wa belu, zukini, kale, ndi tomato

zipatso zotsika kwambiri za carb

Ndimu, mandimu, lalanje, mavwende, sitiroberi ndi manyumwa

Mafuta ndi mafuta

Mafuta a kokonati, batala ndi mayonesi - zonse zazing'ono

zakumwa

Madzi, mchere, soda, tiyi wopanda shuga ndi khofi

Zitsamba ndi Zonunkhira

Garlic, basil, turmeric, tsabola, rosemary ndi thyme

Kusiyanasiyana kwa dongosololi kumalolanso mkaka wopanda mafuta ochepa monga mkaka wosakanizidwa, yoghurt yamafuta ochepa, ndi tchizi.

Kodi Sitingadye Chiyani pa Zakudya Za Mazira?

yophika dzira zakudya, masamba owuma, tirigular ndi kuchepetsa zakudya zambiri za carb, kuphatikizapo zipatso zambiri.

Zakudya zokonzedwa monga zotsekemera komanso zotsekemera, zakudya zozizira komanso zakudya zofulumira siziloledwa, komanso zakumwa zotsekemera shuga monga soda.

yophika dzira zakudyaZakudya zina zomwe muyenera kuzipewa ndi izi:

Zamasamba zokhuthala

Mbatata, mbatata, nyemba, chimanga ndi nandolo

Zipatso zokhala ndi ma carb ambiri

Nthochi, chinanazi, mango ndi zipatso zouma

dzinthu

Mkate, pasitala, quinoa, couscous, buckwheat ndi balere

zakudya zokonzedwa

Zakudya zokonzeka, chakudya chofulumira, tchipisi, bagels, makeke ndi maswiti

Zakumwa zotsekemera shuga

Soda, madzi, tiyi wotsekemera ndi zakumwa zamasewera

Egg Diet List

dzira chakudyaPali mitundu ingapo yosiyanasiyana ya . Mudzayamba tsiku lililonse ndi mazira ndikupitiriza kudya zomanga thupi zowonda tsiku lonse. M'munsimu mndandanda wa zakudya za dzira kupatsidwa;

kadzutsa

2 mazira owiritsa

Omelet ndi 1 manyumwa kapena mazira 2 ndi sipinachi ndi bowa.

Chakudya

1/2 chikho cha nkhuku ndi broccoli

Chakudya chamadzulo

1 gawo la nsomba ndi saladi wobiriwira 

dzira chakudyaMtundu wina wazakudya ndi dzira ndi mphesa, pomwe mutha kudya theka la manyumwa ndi chakudya chilichonse (kawiri patsiku mwasankha). Chitsanzo cha chakudya chamtundu uwu cha zakudya ndi izi:

kadzutsa

2 mazira owiritsa ndi 1/2 manyumwa

Chakudya

1/2 chifuwa cha nkhuku, broccoli ndi 1/2 manyumwa

Chakudya chamadzulo

1 kutumikira nsomba ndi 1/2 manyumwa

zochepa wamba dzira chakudyaMtundu womaliza wa izi ndi "zakudya kwambiri" za dzira. Mu mtundu uwu, dieters amadya mazira owiritsa okha ndi kumwa madzi kwa masiku 14.

Zakudya zamtundu uwu ndizoletsedwa kwambiri chifukwa zimatha kupangitsa kuti munthu asakhale ndi thanzi labwino komanso akusowa zakudya m'thupi.

Kodi Zakudya Za Mazira Zimachepetsa Kunenepa?

yophika dzira zakudyaAmakhala makamaka ndi zakudya zotsika kwambiri zama calorie monga mazira, masamba osakhuthala, ndi zipatso za carb zochepa.

Chifukwa chake, kutsatira zakudya kungayambitse kuchepa kwa calorie, kutanthauza kuti mudzadya zopatsa mphamvu zochepa kuposa zomwe mumawotcha tsiku lonse. Ngakhale pali zinthu zingapo zomwe zimakhudza kasamalidwe ka kulemera, ndikofunikira kupanga kuchepa kwa calorie pakuwonda.

yophika dzira zakudya Ilinso ndi chakudya chochepa cha ma carbohydrates, chomwe chingapangitse kuti muchepetse thupi.

Ndemanga ya maphunziro a 12 yapeza kuti kutsatira zakudya zanthawi yochepa, zotsika kwambiri za carb kumawonjezera kuwonda ndikuwongolera zinthu zina zingapo zowopsa za matenda amtima, monga kuthamanga kwa magazi.

Kafukufuku wa anthu a 25 omwe ali ndi chiwerengero cha thupi (BMI) cha 164 kapena kuposerapo anapeza kuti kutsatira zakudya zochepa za carb kwa masabata a 20 kumathandizira kwambiri kagayidwe kachakudya ndipo anapeza kuti hormone ya njala inawonjezeka kwambiri poyerekeza ndi zakudya zamtundu wambiri. ghrelin adapezeka kuti achepetse milingo yawo.

Komabe, kumbukirani kuti ngakhale kuti zakudya zingayambitse kuwonda poyamba, mukhoza kubwezeretsa kulemera komwe munataya mukamapitirizabe kudya. Chifukwa chake, sikungakhale njira yabwino kwambiri yochepetsera kulemera kwanthawi yayitali.

Ubwino wa Zakudya Za Mazira

yophika dzira zakudyaamalimbikitsa kudya zakudya zosiyanasiyana zopatsa thanzi, kuphatikizapo zomanga thupi zowonda, mazira, zipatso, ndi ndiwo zamasamba, zomwe zili ndi mavitamini ambiri, mchere, ndi ma antioxidants ofunikira ku thanzi.

Zakudyazi zimachepetsanso zinthu zopanda thanzi monga zakumwa za shuga ndi zakudya zosinthidwa.

Kuwonjezera pa kukhala ndi zopatsa mphamvu zambiri, ma carbs, ndi shuga wowonjezera, kafukufuku wasonyeza kuti zakumwa zotsekemera ndi shuga zimagwirizana ndi kuwola kwa mano, kuthamanga kwa magazi, kutupa ndi matenda. insulin kukana zikuwonetsa kuti zimatha kuyambitsa zovuta monga

Komanso, kafukufuku akusonyeza kuti kudya zakudya zophikidwa bwino kungayambitse kunenepa kwambiri, matenda a mtima, ndi khansa.

Amapereka maphikidwe, mapulani a chakudya, ndi chitsogozo cha zakudya zomwe muyenera kudya ndi kupewa. yophika dzira zakudyaTiyenera kukumbukira kuti zingakhale zothandiza.

Kuopsa kwa Zakudya Za Mazira

yophika dzira zakudya Imaletsa kwambiri ndipo imapereka mitundu yaying'ono, imangolola zakudya zina zokha, komanso imachotsa magulu onse azakudya.

Sikuti izi zimapangitsa kuti zakudya zikhale zovuta kuzitsatira m'kupita kwanthawi, komanso zimapangitsa kuti zikhale zovuta kukwaniritsa zofunikira za zakudya. Chifukwa zakudya zochepa zapadera zimaloledwa, chiopsezo cha kusowa kwa zakudya m'thupi chikhoza kuwonjezeka - makamaka ngati mumatsatira zakudya kwa nthawi yaitali.

Mwachitsanzo, mbewu zonse zimakhala ndi fiber, mavitamini, ndi mchere wambiri, pamene masamba okhuthala monga mbatata ali ndi vitamini C, potaziyamu, ndi magnesium. Palibe mwamagulu awa omwe amaloledwa kudya.

Kuonjezera apo, zakudyazo zimakhala zochepa kwambiri m'ma calories moti sizingakhale zokwanira kwa anthu ambiri.

Kuletsa kwanthawi yayitali kwa kalori kungayambitse zotsatira zoyipa monga kuchepa kwa mphamvu, kufooka kwa chitetezo chamthupi, kuchepa kwa mafupa ndi kusokonezeka kwa msambo.

dzira chakudya dongosolo Zingathenso kulimbikitsa kudya kosayenera mwa kuthetsa magulu onse a zakudya ndikuletsa kwambiri kudya.

Chifukwa;

yophika dzira zakudyandi chakudya chochepa cha carb, chochepa cha kalori chomwe chimalonjeza kuchepetsa thupi mofulumira komanso mogwira mtima. Ndizoletsa kwambiri, zovuta kuzitsatira, komanso zosakhazikika.

Komanso, ngakhale kuti zingachititse kuwonda kwakanthawi kochepa, mosakayika mudzayambiranso kulemera komwe munataya mutabwereranso ku zakudya zabwinobwino.