Zakudya Zone

Lathyathyathya m'mimba

Zakudya Zakudya ndi imodzi mwazakudya zotchuka kwambiri. Ngati mukufuna kuchotsa mafuta owonjezera, ndi mwayi woganizira.

Timawona ngati chakudya chomwe chili ndimayeso apakati, tifotokoza pansipa izi ndi chiyani za Zone komanso zomwe zikufunika kuti mukhalemo.

Kodi limalonjeza chiyani?

Meja mimba

Yopangidwa ndi Dr. Barry Sears mu 1995, Zakudya Zakudya ndi chakudya chochepa kwambiri. Ikulonjeza kutentha mafuta (ngakhale mutagona) osamva njala. Njirayi ndiyowerengera kudya kwama macronutrients atatu: mafuta, chakudya ndi zomanga thupi.

Dera silimatsimikizira kuchepa kwakukulu nthawi yomweyo. Mutha kuyembekezera kutaya pafupifupi mapaundi sabata yoyamba. Komabe, limalonjeza kuti cholemera chonse chomwe chatayika chidzakhala mafuta, osati minofu osati madzi.

Mwachiwonekere, dongosolo lakudya limaphatikizapo kuwongolera mahomoni komwe kumapangitsa thupi ndi malingaliro kusintha pakadutsa milungu. Zimaganiziridwa kuti chimodzi mwazotsatira zake ndikuti zovala zimakukwanirani bwino.

Zakudya zololedwa ndi zakudya zoletsedwa

Avocado

Zakudya zomwe zikufunsidwazi zimaphatikizapo zakudya zitatu komanso zokhwasula-khwasula ziwiri patsiku. Chakudya chilichonse ndi chophatikiza cha mapuloteni, chakudya ndi mafuta. Mapuloteni ochepa mafuta (nkhuku yopanda khungu, nkhukundembo, nsomba…), chakudya chochepa cha glycemic index (makamaka zipatso ndi ndiwo zamasamba) ndi mafuta ochepa (maolivi, avocado, maamondi…). Kupeza omega 3 fatty acids ndikofunikira kwambiri pachakudya ichi.

Pankhani ya zakudya zoletsedwa, palibe zomwe zili kwathunthu. Komabe, ngati chakudya ndicho chakudya chanu, zingakhale zovuta kuti muzolowere kudya. Ndipo ndizo zakudya monga mkate, pasitala, kapena njere sizimagwira ntchito yayikulu kapena ngakhale yachiwiri.

Komanso kupewa zakudya zosiyanasiyana kumalimbikitsidwa, kuphatikiza zipatso ndi ndiwo zamasamba zomwe zili ndi shuga wambiri (chimanga, kaloti, nthochi ...), nyama zofiira zamafuta ndi ma dzira a dzira.

Kukula

Mbale ndi zodulira

Magawo ali ofunikira kwambiri mu dongosolo la chakudya lopangidwa ndi Dr. Barry Sears. Ndizowonekera bwino ndipo zakudya zonse ziyenera kukhala ndi zofanana: 40% chakudya, 30% mapuloteni ndi 30% mafuta.

Kuti mugwiritse ntchito magawo awa, gawani mbale yanu m'magawo atatu ofanana. Gawo limodzi mwa magawo atatu a mbaleyo limafanana ndi mapuloteni ndipo magawo awiri otsalawo ndi zipatso ndi ndiwo zamasamba zosagundana. Pomaliza uzitsina mafuta a mononunsaturated. Supuni ya maolivi osapitirira namwali kapena mtedza monga amondi amalimbikitsidwa.

Zikafika pama calories, cholinga ndikufikira ma calories 1.500 patsiku pankhani ya amuna. Ndipo mozungulira 1.200 ngati ali mayi amene amachita dongosolo la chakudya.

Zochita zimatsutsana

ubwino

chi- lengedwe

Popeza kupezeka kwakukulu kwamasamba, ndiye chakudya chomwe nyama ndi nyama zamasamba zimatha kutsatira mosavuta. Zone Zakudya zimaperekanso mwayi wodya wopanda gilateni, chifukwa zimalepheretsa kudya tirigu, balere kapena rye. Komabe, ngati mukufuna kupewa gluten kwathunthu, mukufunikirabe kuyang'ana pazolemba zamagetsi.

Kugwiritsa ntchito mchere molakwika kumatha kubweretsa mavuto monga matenda oopsa. Ndondomeko iyi yodyera imakhala ndi mchere wochepa chifukwa imagogomezera zakudya zatsopano m'malo mwa zakudya zopangidwa ndi sodium. Mwachilengedwe, kuti mugwiritse ntchito mwayiwu, muyenera kuyesetsa kugwiritsa ntchito zochepa momwe mungaphikire ndikukonzekera zakudya zanu zaku Zone.

Izi ndi zina mwa zabwino zake:

  • Ndizoletsa pang'ono kuposa zakudya zina zamapuloteni.
  • Imatha kukhazikitsa bata shuga ndikuchepetsa kudya kwambiri.
  • Anthu ambiri omwe amatsatira zakudya izi amatha kuonda.

Contras

Zakudya za pasitala

  • Kungakhale kovuta kupeza calcium yomwe ikulimbikitsidwa tsiku lililonse.
  • Zingayambitse kusowa kwa fiber, vitamini C, folate, ndi mchere wambiri.
  • Ikhoza kupanikizika ndi impso.
  • Zitha kukhala zamafuta ochuluka kwambiri kwa anthu omwe amafunika kuwongolera kuthamanga kwa magazi ndi kuchuluka kwama cholesterol.
  • Chifukwa chakumva njala, komanso kuchepetsedwa kwa zakudya zanthawi zonse monga mpunga kapena pasitala, kumakhala kovuta kutsatira nthawi yayitali.

Malamulo a Zakudya Zakudya

Zakudya zamagawo zimalamulira

Mapulani onse azakudya amatengera malamulo ndi malingaliro angapo, ndipo Zakudya Zakudya ndizosiyana. Izi ndi zina mwazofunikira kwambiri. Ndikofunika kuti muyambe kusintha zonse zofunika pakapita milungu ingapo mpaka mutakwaniritsa malangizo anu onse moyenera.

Masamu ndichofunikira pa izi. Fomuyi ya 40-30-30 iyenera kugwiritsidwa ntchito pazakudya zonse (nthawi zonse zakudya zazikulu zitatu ndi ziwiri). Momwemonso, ndikofunikira kuchita khama kuti mugawire chakudya chamagulu tsiku lililonse.

Chakudya cham'mawa chiyenera kudyedwa nthawi yoyamba m'mawa. Wotchi imayamba kuwerengera kuyambira pomwe umadzuka pabedi. Komanso, pasadutse maola asanu pakati pa chakudya chilichonse. Pomaliza, a Zakudya Zakudya amatilangiza kuti tizikhala ndi chotupitsa musanagone (mkati mwa maola awiri apitawa).

Kuphatikiza zakudya zopatsa thanzi ndikulimbitsa thupi nthawi zonse ndikofunikira kuti mukhale athanzi komanso olimba. Zone Zakudya zimalimbikitsa kuchita masewera olimbitsa thupi koma osasintha. Kuyenda mwachangu kwa theka la ola tsiku lililonse ndi chitsanzo chabwino. Kukwera njinga kapena kusambira kumawerengedwanso kuti ndi njira zabwino, bola ngati mungapewe kuwonjezera mphamvu. Phatikizani masewera olimbitsa thupi ndi mphindi 5-10 zolimbitsa thupi tsiku lililonse.


Zomwe zili m'nkhaniyi zikutsatira mfundo zathu za malamulo okonzekera. Kuti mufotokoze cholakwika dinani Apa.

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