Neine nzira dzakawanda dzakasiyana dzekudya kunze uko, zvinogona kuve zvakaoma kusarudza kudya kwakanaka kwekureruka.
Kune zviuru zvezvikafu, zvimwe zvacho zvinobatsira kudya, asi zvimwe zvinobatsira mukurema uye cholesterol yakakwira.
Mubvunzo ndewokuti, iwe unoda kudya zvokudya zvaunofarira uye zvinonaka uye panguva imwechete kubatsira kuderedza uremu? Muchinyorwa chino, tichasvika pakuziva chikafu chinonzi "Luqaimat chikafu." Chii? Ngatidzidzei pamusoro pezvinonyanya kukosha uye mazano anokosha ekutevera kudya uku.
Verenga.
Chii chinonzi Luqaimat chikafu?
Pane mibvunzo yakawanda pamusoro pekuti ingani chikafu chatinofanira kudya kuti tibatsire kuderedza uremu, uye nekudya kweLuqaimat, iyo inotarisana nehuwandu hwechikafu chatinodya uye nekuzvigovanisa zuva rese, uchadya zvese usingazvinyime chero chikafu chaunoda. uye panguva imwe chete ichipedza yakawanda yakawanda chaiyo.
Sezvatakambotaura, kune nzira dzakawanda dzekuderedza uremu, asi dzimwe dzadzo dzinoda kudya kwakasimba, izvo zvinoita kuti unzwe kufinhikana, nepo kudya kweLuqaimat kwakasiyana zvachose uye inzira inogona kushandiswa nyore nyore.
Ndezvipi zvakanakira kudya kweLuqaimat?
Pane zvimwe zvakanaka zvekutevera kudya kweLuqaimat, uye system iyi ine chinangwa chekusimudzira kuonda.Zvakanakira kudya kweLuqaimat zvinosanganisira:
- Kudzikira zvishoma nezvishoma pasina kunyima munhu chikafu chaanofarira.
- Kudya kweLuqaimat kunogona kuteverwa kwehupenyu hwese nekuti hazvienderane neinorambidza nzira yekudya uye chikafu.
- Haina kupihwa nguva yakatarwa yekudya kweLuqaimat, asi inoenderera nemunhu kusvika awana mhedzisiro inodiwa.
- Kudya kweLegumes kunogona kubatsira kuderedza njodzi yerudzi rwechipiri chirwere cheshuga uye kurwadziwa kwemajoini.
- Sezvo chikafu ichi chinoita kuti munhu adye zvese zvinovaka muviri, kushomeka kwekudya kunozoitika kana zvichienzaniswa nedzimwe nzira dzekudya.
Diet Luqaimat zvakadzama
Vamwe vangabvunza kuti Luqaimat zvinorevei? Iri kudya chikafu chidiki diki ichidya zvese zvinovaka muviri zvinodiwa nemuviri.
Somuenzaniso, unogona kudya mumwe wemichero yaunofarira, chimedu chechokoreti (zvichida chokoreti yakasviba), nzungu 5, uye chimedu chechingwa chebrown. Izvi zvinodzokororwa maawa maviri oga oga, uye rudzi rwemichero kana nzungu zvinogona kusiyana-siyana.
Izvi zvinotevera kushandiswa kwekudya kweLuqaimat zuva rese:
- اKwemangwanani: Chimedu chechingwa chezviyo nezai rakafashaidzwa uye skim cheese kana shoma shoma yefava bhinzi yakadirwa mafuta esunflower uye muto weremoni.
- Masikati (anenge maawa maviri mushure mekudya kwemangwanani): Muchero wakaita seapuro, orenji, magwavha, kana chero mhando yemuriwo.
- Pamberi pekudya kwemasikati: 5 tsanga dzenzungu, dzinofanira kudyiwa zvishoma nezvishoma (2 zviyo hafu yeawa imwe neimwe, semuenzaniso).
- اkwekudya kwemasikati: Indiro yesaladhi iri pakati nepakati, chimedu chenyama isina kuonda, zamu rehuku kana hove, ine mupunga mushoma (zvipunu 3-4 zvemupunga) kana pasta.
- Kudya kwemanheru: kapu yeyoga isina mafuta.
Unogonawo kudya chimedu chiduku chekeke, basbousa, kana french fries (minwe 5).
Luqaimat chirongwa chekudya
Chikafu cheLuqaimat chinokutendera kuti udye chero chaunoda, chero chiri muhudiki uye zvimedu zvidiki pazuva.
Izvi zvinotevera chirongwa chakanaka chekudya kweLuqaimat, iyo inogona kuteverwa nyore nyore uye inobatsira kuderedza uremu.Iyi purogiramu ndeyemazuva matatu uye inodzokororwa muhurongwa humwe nezvokudya zvakasiyana-siyana, uye tichadzidza pamusoro peizvi.
Zuva rekutanga
- Chisvusvuro Zai rakabikwa nechikamu chechina chechingwa chebrown kana hafu yekapu yefava beans, nekofi kana Nescafe nemukaka (quarter cup of milk).
- Kudya kwemasikati (anenge maawa maviri kusvika matatu mushure mekudya kwemangwanani)Hafu yekapu yehuku kana apuro.
- lunch: Kapu diki yesaladhi nechidimbu chehuku yakakangwa kana nyama muchoto.
- Snack: Chimedu chiduku chechokoti chakaenzana nemunwe (tinoreva chokoti yakasviba).
- Kudya kwemanheru: 6-7 nzungu, shoma shoma yenzungu, kana yogati ine muto weremoni yakawedzerwa.
Inoonekwa: Zvinokwanisika kusiyanisa hove dzekudya panguva yekudya kwemasikati, chero yakagochwa kana muchoto, uye zvakare kudya muto wakapfava pakudya kwemanheru pane nzungu kana yogati.
zuva rechipiri
- kudya kwemangwanani: Omelette mazai ane chikamu chechina chechingwa chebrown, uye kofi.
- masikati: Muchero wemango kana apuro kana 2 mapichisi.
- lunch: Kapu yemuriwo saladhi nehuku yakakangwa.
- Snack: 6 tsanga dzenzungu kana kota kapu yenzungu.
- kudya kwemanheru: Chikamu chechina chechingwa chebrown nechizi ne lettuce kana cucumber.
nezuva retatu
- kudya kwemangwanani: Zai rakabikwa nechikamu chechina chechingwa chebrown nekofi.
- masikati: Chikamu chechina mukombe we hummus.
- lunch: Kapu yesaladhi yakagadzirwa nesipinashi, howa uye chizi.
- Snack: 2 zvimedu zve oatmeal cookies (zviyo zvose)
- kudya kwemanheru: Kapu duku ye yogurt yakarohwa nemichero.
Inoonekwa: Unogona kudya hafu yekapu yemupunga (basmati) kana pasta nechidimbu chehuku kana nyama pakudya kwemasikati, uye saradhi yemuriwo inogona kukamurwa kuti udye sechikafu pakudya kwemanheru.
Diet Luqaimat madonhwe mangani pamwedzi?
Sezvambotaurwa pamusoro apa, kudya kweLuqaimat hakubvi pahuwandu hwemakoriyumu, asi pahuwandu hwekudya.
Kazhinji, chero kudya kunoda kuti iwe udye zvishoma zvekudya, kunyanya nyore makabhohaidhiretsi uye shuga.
Kurasikirwa nehuremu mushure mekushandisa iyo Luqaimat yekudya kunogona kuenderana nekuchenjerera kudya mashoma ezvikafu uye zvakasiyana-siyana pasina kuzvinyima.
Semuenzaniso, munhu anorema anopfuura 100 kg anogona kurasikirwa pakati pe2-5 kg pamwedzi.
Diet Luqaimat Yakawanda sei pasvondo?
Mhando dzese dzekudya dzingada moyo murefu uye kutsungirira kuti uwane mhedzisiro yakanaka.
Nekudya kweLuqaimat uye zvakasiyana-siyana zvekudya, hauzonzwe kufinhwa, uye huremu hwakakodzera hunogona kusvikwa munguva shoma.
Kudya zvishomanana mukudya uye kusvika kunenge kushanu kudya kunogona kubvisa huremu hwakanyanya, inenge 1 kg pavhiki kana zvishoma zvishoma, uye izvi zvinoenderana nehuremu hwemunhu uye chiyero chekushanda kwemuviri kwaanoita.
Luqaimat kudya kwevakadzi vane pamuviri
Kudya chikafu chine hutano chikamu chakakosha chekurarama hupenyu hune hutano, asi izvi zvinonyanya kukosha kana iwe uri nepamuviri.
Luqaimat yekudya inogona kukubatsira kupa chikafu chaunoda panguva yekuzvitakura kune hutano hwako uye hutano hwemwana wako.
Pakutanga, ndichataura zvekudya zvakakosha kubva kumapoka mashanu izvo mukadzi ane pamuviri anoda:
- Miriwo uye nyemba
- chingwa nezviyo
- Mukaka uye zvigadzirwa zvemukaka
- Nyama, huku nehove
- Iyo peji
Zano rakakosha: Zvokudya zvose zvine mapuroteni zvinobatsira kukura kwe fetus, saka mukadzi ane pamuviri anofanira kudya mapuroteni emhuka nemiriwo, izvo zvose zvakakosha kune hutano hwako uye hutano hwemwana.
Izvi zvinotevera kudya kwevakadzi vane pamuviri
- Miriwo yakaita semakarotsi, celery, kana magaka, uye 2 makapu esaladhi inodyiwa, imwe pakudya kwemanheru, uye yechipiri pakudya kwemanheru.
- Mazai kana fava bhinzi ane chikamu chechina chechingwa chebrown kwemangwanani, uye hapana chinopokana nekudya gaka kana lettuce.
- Mapurikoti, maonde, maprums, mapichisi, maapuro, maranjisi, mango, muchero werudzi rwupi zvawo unodyiwa sechikafu.
- Zviyo zvemangwanani zvinogona kutorwa nemukaka muhuwandu hwekapu imwe chete.
- Muto wemuriwo nebhinzi nechidimbu chehuku kana nyama yekudya kwemasikati.
- Kwete-mafuta echiGiriki kana kuti yoga yoga yekudya kwemanheru.
- Chikamu chechina chepuchi yakabikwa sechikafu.
- Deredza kudyiwa kwemupunga uye pasta, chete 1/2 kapu inokwana.
- Imwe mbatatisi diki yakabikwa, inodyiwa maawa maviri mushure mekudya kwemangwanani.
- Chimedu chiduku chechokoti kana candy.
Inoonekwa: Muchikafu cheLuqaimat, mukadzi ane pamuviri anofanira kudya magiramu makumi matanhatu neshanu enyama kana huku pazuva, kudya magiramu zana ehove yakagochwa kana salmon, uye magiramu makumi matatu enzungu kana mhodzi.
Diet Luqaimat yevanaamai vanoyamwisa
Amai vanoyamwisa vanowanzorasikirwa pakati pe500-700 macalorie pazuva, saka kuti uremerwe zvisina njodzi panguva yekuyamwisa zvinoda kurudziro kubva kuna chiremba maererano nehuwandu hwemacalorie aanoda pazuva. 10-20 makirogiramu ehuremu hwakawandisa, kana zvisina kudaro Iwe uchafanirwa kubvunza chiremba nyanzvi kuti ugadzire chirongwa chakakodzera chekudya.
Kuti varambe vaine uremu hwakakodzera panguva yekuyamwisa, vanaamai vanoyamwisa vangada kudya mamwe macalorie 450 kusvika ku500 pazuva.
Inotevera tafura yakapusa kuyera huwandu hwemacalorie anodiwa pazuva usati watevera chikafu cheLuqaimat uchiyamwisa:
- 2250 - 2500 makorikori pazuva mune yakaderera kuita kwemuviri.
- 2450 - 2700 macalorie pazuva, zvine mwero kuita muviri.
- 2650 - 2900 macalorie ehupenyu hunoshanda.
Kana waona huwandu hwemakoriyumu anofanirwa kudyiwa nemukadzi anoyamwisa, zvinozove nyore kushandisa chikafu cheLuqaimat uchiyamwisa zvakachengeteka.
Chikafu chinonyanya kukosha mukudya kweLuqaimat kwevakadzi vanoyamwisa zvinosanganisira:
- Zvese zviyo
- Chibereko (kuganhura mazambiringa, mazuva kana mango nekuda kwehuwandu hweshuga)
- Mhando dzose dzemiriwo
- Mapuroteni akaonda
Izvi zvikafu zvinofanirwa kudzivirirwa mukudya kweLuqaimat panguva yekuyamwisa:
- chingwa chichena
- Mabhisikiti, makeke uye zvese zvakabikwa senge macroissants, mapate, nezvimwe.
- Kuderedza pasta yakawanda uye mupunga sezvinobvira (basmati mupunga unogona kudyiwa, asi mune zvishoma).
Diet Luqaimat Sally Fouad
Kune chikafu chakakodzera chekudya kweLuqaimat kubva kune nyanzvi yezvekudya Sally Fouad, iyo yaakazviedza kuti achengetedze huremu hwake.
- Chisvusvuro: Zai rimwe chete kana maviri akabikwa kana omelette ine chero mhando yemuriwo.Unogonawo kudya fava bhinzi kana oats.
- Snack: chitsama chidiki chepopcorn kana nzungu.
- Zvokudya zvemasikati: chicken saladhi mumafuta emuorivhi ane chikamu chechina chechingwa chebrown.
- Snack: chero mhando yemuchero.
- Kudya kwemanheru: kapu ye yogurt nejisi remonamu yakawedzerwa pasina kuwedzera chero zvinotapira.
Inoonekwa: Zvinokwanisika kusiyanisa uye kudya sopu ye lenti nechingwa chakakangwa kwemasikati, kana oatmeal nesinamoni kwekudya kwemanheru, zvichingodaro.
Luqaimat kudya naDr. Muhammad Al-Hashemi
Pfungwa yekudya kweLuqaimat naDr. Muhammad Al-Hashemi, Purofesa weKufutisa paFaculty of Medicine, Cairo University, yakavakirwa pakudya zvidiki kana zvimedu nekuwedzera kwehuwandu hwekudya uye kukamurwa zuva rese.
Uyezve, kudya kweLuqaimat kunoita kuti udye zvose, uye kunosanganisira kudya kunonzi "kudya kunofadza" kwaunogona kudya chero chaunoda, asi muchidimbu.Inotevera ndiyo kudya kweLuqaimat naDr. yakakamurwa kuita 5 luqaimat uye inodzokororwa maawa maviri kana matatu oga oga.
- Chero mhando yemuriwo, chidimbu chimwe
- Mhando dzose dzemichero, muchero mumwe chete
- Chidimbu chepizza
- Chitsama chezviyo
- 2 makapu emhando ipi zvayo yejusi, yakakamurwa kuita 5, uye shuga inogona kuwedzerwa, inenge 3 maspuni, uye yakagoverwa kanopfuura kashanu.
- Mukombe weNescafe nemukaka
- Hafu yekapu yesaladhi
- Pakiti ye yogati
- 5 zvidimbu zvebhisikiti
- Chidimbu chidiki chemaswiti, se kunafa, ukuru hwemunwe
- Hafu kapu duku yeaizikirimu
- Hafu yekapu yemuriwo soup kana noodles
- Hafu yekapu yewatermelon, cantaloupe, kana cantaloupe
- Gaba duku re tuna
- Chero rudzi rwekugadzirira-ku-kudya sandwich
- 3 mayunitsi emhando ipi neipi yekuisa, senge zucchini kana eggplant
- Half kapu diki yebhinzi
- Hafu yekapu yemupunga nemukaka
- Chimedu chiduku chekeke
- 3-5 tsanga dzenzungu
- 5-10 tsanga dzenzungu
- Mazai akabikwa kana omelette
Mukudya kunofadza, unogona kudya chidimbu chiduku-chigunwe chechokoti, keke, kana chimwe chezvokudya zvako zvaunofarira.
Sezvakakurudzirwa naDr.
Muhammad Al-Hashemi Usati watevera kudya kweLuqaimat, inwa makapu maviri emvura usati wadya uye wapedza kudya, uye tinofanira kuyeuka kuti kudya kweLuqaimat kunotora maawa maviri kana matatu oga oga.
Double system
Iyi sisitimu, inodaidzwa kuti double luqaimat, inotsamira pakudya chikafu chakawanda zvakare, uye chinopatsanurwa zuva rese nenzira imwechete nekudya kwe luqaimat.
Semuenzaniso, piritsi rimwe retaameya rinogona kudyiwa nekota yechingwa nechero mhando yemuriwo, kana kuti unogona kudya zvipunu zviviri zvefava bhinzi nezai nematomatisi kana gaka.
Unogonawo kudya chimedu chehuku kana nyama nehafu yekapu yesalad nechikamu chechina chechingwa kana zvipunu zvitatu zvemupunga.
Luqaimat kudya kuyedza
Kune vanhu vazhinji vakaedza kudya kweLuqaimat kuti vaderedze uremu, uye vakarumbidza iyi system.
Uye chimwe chezviedzo chaive chemukadzi aitambura nekurema kwakanyanya mushure mekusununguka kusvika asvika 100 kg uye aive akareba 158 cm.
Mudzimai uyu anoti akatanga kutambura nematambudziko akawanda sekutadza kufamba uye kurwadziwa makumbo nemusana nekuda kwehuremu hwake hwakanyanya izvo zvakaita kuti atsvage nzira yekudya.
Zvadaro mushure mezvo, ndakaverenga nezvekudya kweLuqaimat naDr. Al-Hashemi, uyo akabatsira zvikuru mukurasikirwa kwake kusvikira aderera kusvika 70 kg mushure memwedzi inenge mitatu yekutevera kudya uku.
Kuipa kwekudya kweLuqaimat
Mhando dzakawanda dzekudya dzingakuda iwe kwenguva yakareba kuti udzike uremu, uye izvi zvinoenderana nehuremu hwako hwekutanga, kureba uye kuita kwemuviri.
Uye nekudya kweLuqaimat, haibvumire kubvisa huremu hwakawandisa nekukurumidza, asi zvinotora nguva yakareba, izvo zvinoita kuti vamwe vanhu vanzwe kusagadzikana uye kufinhwa nekuda kwekushaikwa kwemhedzisiro inokurumidza.
Kunyangwe nekubudirira kwekudya kweLuqaimat, asi padanho rega rega, ndinoona kuti kudya zvese zvekudya zvakaita sechikafu chekukurumidza, zvihwitsi, uye chikafu chakagadzirwa hazvina hutano zvachose, kunze kwekuti vamwe vanhu vangawana zvakaoma kudya zvishoma. zvezvikafu izvi uye kwete kuramba, izvo zvinoita kuti vadye yakawanda yakawanda Larger.
Mazano akakosha ekutevera chikafu cheLuqaimat
Kuderedza uremu uye kudya iindasitiri izere nekukakavadzana uye nzira dzingave dzisina kukodzera kune vamwe vanhu.
Ndichiri kutevera kudya kweLuqaimat, kune mamwe matipi akakosha anobatsira mukubudirira kwekudya uku kana chero kumwe kudya:
- Inwa mvura yakawanda, kunyanya usati wadya. Mvura inosimudzira metabolism ne20-30%, iyo inobatsira kupisa macalorie akawanda, uye izvi zvinofanirwa kuteverwa mukudya kweLuqaimat.
- Kudya mazai kwemangwanani: Mazai ane chikamu chepamusoro cheprotein, uye kuadya kwekudya kwemangwanani kunobatsira kuderedza uremu nekukurumidza uye kubvisa mafuta akawandisa.
Asi ini ndinokurudzira kudya mazai akabikwa kuti zvive nani. - Kunwa kofi: Mukudya kweLuqaimat, Nescafe nekofi zvinotenderwa, asi iyo yakawanda kofi haina shuga kana chero zvimwe zvinowedzera, zviri nani, kunyanya kune avo vanoda kuderedza uremu.
- Tsvaga huwandu hwemacalorie ezuva nezuva: Kudya kweLuqaimat kunoenderana zvakanyanya nekudya zvidiki zvekudya, uye izvi zvinobatsira mukuderedza uremu.
Zvisinei, kuverenga macalorie, kuchengeta mamwe mapikicha ezvokudya, uye kuziva kuti macalorie mangani ari muhafu yekapu yemupunga kana saladhi zvinogona kukubatsira kuwana zvirinani uye nekukurumidza mhedzisiro. - Idya zvakawanda fiber: Nyanzvi dzezvokudya zvinovaka muviri dzinogara dzichirayira kuwedzera kudya kwefiber, iyo inobatsira kuwedzera satiety uye hutano hwegadziriro yezvokudya.
Naizvozvo, uchitevera chikafu cheLuqaimat, chinotariswa zvakanyanya pamiriwo uye michero yakapfuma mufiber.
