Ndi njira zosiyanasiyana zodyera kunja uko, zingakhale zovuta kusankha zakudya zabwino zowonda.
Pali zakudya zambirimbiri, zina zomwe zimathandiza kudya, pomwe zina zimathandizira kunenepa komanso kuchuluka kwa cholesterol.
Funso ndiloti, kodi mukufuna kudya zakudya zomwe mumakonda komanso zokoma komanso nthawi yomweyo kuthandizira kuchepetsa thupi? M'nkhaniyi, tidziwa zakudya zomwe zimatchedwa "zakudya za Luqaimat." Kodi ndi chiyani? Tiyeni tiphunzire za zinthu zake zofunika kwambiri ndi mfundo zofunika kutsatira zakudya izi.
Werenganibe.
Kodi chakudya cha Luqaimat ndi chiyani?
Pali mafunso ambiri okhudza zakudya zingati zomwe tiyenera kudya kuti tichepetse thupi, komanso ndi zakudya za Luqaimat, zomwe zimayang'ana kuchuluka kwa zakudya zomwe timadya ndikuzigawa tsiku lonse, mudzadya chilichonse popanda kudzimana chakudya chilichonse chomwe mumakonda. ndi nthawi yomweyo kudya kwambiri zedi yeniyeni.
Monga tanenera kale, pali njira zambiri zochepetsera thupi, koma zina zimafuna zakudya zolimbitsa thupi, zomwe zimapangitsa kuti mukhale otopa, pamene zakudya za Luqaimat ndizosiyana kwambiri ndipo ndi njira yomwe ingagwiritsidwe ntchito mosavuta.
Ubwino wa chakudya cha Luqaimat ndi chiyani?
Pali ubwino wotsatira zakudya za Luqaimat, ndipo dongosololi likufuna kulimbikitsa kuchepetsa thupi.Ubwino wa zakudya za Luqaimat ndi monga:
- Pang'onopang'ono kuwonda popanda kulanda munthu zakudya zomwe amakonda.
- Zakudya za Luqaimat zitha kutsatiridwa kwa moyo wonse chifukwa sizitengera njira yoletsa kudya ndi zakudya.
- Sichikupatsidwa nthawi yeniyeni ya chakudya cha Luqaimat, koma chidzapitirira ndi munthuyo mpaka atapeza zotsatira zoyenera.
- Zakudya za nyemba zingathandize kuchepetsa chiwopsezo cha matenda a shuga a mtundu wa XNUMX komanso kupweteka m'malo olumikizirana mafupa.
- Popeza kuti chakudyachi chimapangitsa munthu kudya zakudya zonse, kusowa kwa zakudya m'thupi sikungachitike poyerekeza ndi njira zina zodyera.
Zakudya za Luqaimat mwatsatanetsatane
Ena angafunse kuti Luqaimat akutanthauza chiyani? Ndi kudya zakudya zochepa pomwe ikudya zakudya zonse zofunika m'thupi.
Mwachitsanzo, mukhoza kudya chimodzi mwa zipatso zomwe mumakonda, chokoleti (makamaka chokoleti chakuda), mtedza 5, ndi chidutswa cha mkate wofiirira.
Zotsatirazi ndikugwiritsa ntchito zakudya za Luqaimat tsiku lonse:
- اCham'mawa: Kagawo kakang'ono ka mkate wa tirigu wokhala ndi dzira lophika ndi skim tchizi kapena nyemba zochepa za fava zothira mafuta a mpendadzuwa ndi madzi a mandimu.
- Madzulo (pafupifupi maola awiri mutatha kadzutsa): Chipatso ngati apulo, lalanje, magwava, kapena masamba aliwonse.
- Asanadye chakudya chamasana: 5 mbewu za mtedza, kudyedwa pang'onopang'ono (2 mbewu theka lililonse la ola, mwachitsanzo).
- اnkhomaliro: Mbale wapakatikati wa saladi, chidutswa cha nyama yowonda, chifuwa cha nkhuku kapena nsomba, ndi mpunga wochepa kwambiri (pafupifupi supuni 3-4 za mpunga) kapena pasitala.
- Chakudya chamadzulo: kapu ya yogurt yopanda mafuta.
Mukhozanso kudya keke yaing'ono, basbousa, kapena french fries (zala zisanu).
Ndondomeko yazakudya ya Luqaimat
Chakudya cha Luqaimat chimakupatsani mwayi wodya chilichonse chomwe mungafune, bola chikhale chochepa komanso ting'onoting'ono patsiku.
Zotsatirazi ndi ndondomeko yabwino ya zakudya za Luqaimat, zomwe zingathe kutsatiridwa mosavuta komanso zimathandiza kuchepetsa thupi.Ndalamayi ndi ya masiku atatu ndipo imabwerezedwa mu dongosolo lomwelo ndi zakudya zosiyanasiyana, ndipo tiphunzira za izi.
Tsiku loyamba
- Chakudya cham'mawa: Dzira lophika ndi kotala la mkate wofiirira kapena theka la kapu ya nyemba za fava, ndi khofi kapena Nescafe ndi mkaka (kotala chikho cha mkaka).
- Chakudya chamadzulo (pafupifupi maola awiri kapena atatu mutatha kadzutsa)Theka chikho cha nandolo kapena apulo.
- chakudya chamasana: Kapu yaing'ono ya saladi ndi chidutswa cha nkhuku yokazinga kapena nyama mu uvuni.
- Zakudya zokhwasula-khwasula: Chokoleti chaching'ono kukula kwa chala (tikutanthauza chokoleti chakuda).
- Chakudya chamadzulo: Mtedza 6-7, mtedza pang'ono, kapena yoghurt yokhala ndi madzi a mandimu.
MALANGIZO: Ndizotheka kudya nsomba zosiyanasiyana pa nkhomaliro, malinga ngati zawotchedwa kapena mu uvuni, komanso kudya msuzi wopepuka pa chakudya chamadzulo m'malo mwa mtedza kapena yogurt.
tsiku lachiwiri
- chakudya cham'mawa: Mazira a omelette ndi kotala la mkate wofiirira, ndi khofi.
- masana: Chipatso cha mango kapena apulo kapena 2 mapichesi.
- chakudya chamasana: Kapu ya saladi ya masamba ndi nkhuku yokazinga.
- Zakudya zokhwasula-khwasula: 6 mbewu za mtedza kapena kotala chikho cha mtedza.
- chakudya chamadzulo: Kotala la mkate wofiirira ndi tchizi ndi letesi kapena nkhaka.
tsiku lachitatu
- chakudya cham'mawa: Dzira lophika ndi kotala la bulauni mkate ndi khofi.
- masana: Kotala chikho cha hummus.
- chakudya chamasana: Chikho cha saladi chopangidwa ndi sipinachi, bowa ndi tchizi.
- Zakudya zokhwasula-khwasula: 2 magawo a oatmeal cookies (mbewu yonse)
- chakudya chamadzulo: Kapu yaing'ono ya yogurt yokwapulidwa ndi zipatso.
MALANGIZO: Mukhoza kudya theka la chikho cha mpunga (basmati) kapena pasitala ndi kagawo kakang'ono ka nkhuku kapena nyama pa nkhomaliro, ndipo saladi ya masamba ikhoza kugawidwa kuti mudye monga chotupitsa pa chakudya chamadzulo.
Zakudya za Luqaimat madontho angati pamwezi?
Monga tafotokozera pamwambapa, zakudya za Luqaimat sizitengera kuchuluka kwa ma calories, koma kuchuluka kwa chakudya.
Kawirikawiri, zakudya zilizonse zimafuna kuti muzidya zakudya zochepa, makamaka chakudya chosavuta komanso shuga.
Kuchepetsa thupi mukamagwiritsa ntchito zakudya za Luqaimat kungadalire kusamala kudya zakudya zochepa komanso zosiyanasiyana popanda kudziletsa.
Mwachitsanzo, munthu amene amalemera makilogalamu oposa 100 akhoza kutaya pakati pa 2-5 kg pamwezi.
Zakudya za Luqaimat Zingati pa sabata?
Zakudya zamitundumitundu zingafunike kuleza mtima komanso kulimbikira kuti mupeze zotsatira zabwino.
Ndi zakudya za Luqaimat komanso zakudya zosiyanasiyana, simudzatopa, ndipo kulemera koyenera kumatha kufikira nthawi yochepa.
Kudya pang'ono pazakudya ndikufikira pafupifupi kasanu kutha kuchotsa kulemera kopitilira muyeso, pafupifupi 1 kg pa sabata kapena kuchepera pang'ono, ndipo izi zimadaliranso kulemera kwa munthu komanso kuchuluka kwa masewera olimbitsa thupi omwe amachita.
Zakudya za Luqaimat za amayi apakati
Kudya zakudya zopatsa thanzi ndizofunikira kwambiri kuti mukhale ndi moyo wathanzi, koma izi ndizofunikira makamaka ngati muli ndi pakati.
Zakudya za Luqaimat zitha kukuthandizani kuti mupereke zakudya zomwe mungafune mukakhala ndi pakati pa thanzi lanu komanso thanzi la mwana wosabadwayo.
Poyambirira, nditchula zakudya zofunika kwambiri zochokera m'magulu asanu zomwe mayi woyembekezera amafunikira:
- Masamba ndi nyemba
- mkate ndi chimanga
- Mkaka ndi mkaka
- Nyama, nkhuku ndi nsomba
- chipatso
Mfundo yofunika: Zakudya zonse zomwe zili ndi mapuloteni zimathandizira kukula kwa mwana wosabadwayo, kotero mayi wapakati ayenera kudya mapuloteni a nyama ndi masamba, zomwe ndizofunikira pa thanzi lanu komanso thanzi la mwanayo.
Zotsatirazi ndi zakudya za amayi apakati
- Masamba monga kaloti, celery, kapena nkhaka, ndi makapu 2 a saladi amadyedwa, imodzi pa chakudya chamadzulo, ndipo yachiwiri pa chakudya chamadzulo.
- Mazira kapena nyemba za fava ndi kotala la mkate wofiirira pa kadzutsa, ndipo palibe chotsutsa kudya nkhaka kapena letesi.
- Ma apricots, nkhuyu, plums, mapichesi, maapulo, malalanje, mango, chipatso chimodzi chamtundu uliwonse amadyedwa ngati chotupitsa.
- Chakudya cham'mawa chimanga chingatengedwe ndi mkaka mu kuchuluka kwa chikho chimodzi chokha.
- Msuzi wamasamba ndi nyemba ndi kagawo ka nkhuku kapena nyama pa nkhomaliro.
- Wopanda mafuta achi Greek kapena plain yogurt chakudya chamadzulo.
- Kotala chikho cha nandolo yophika ngati chotupitsa.
- Chepetsani kumwa mpunga ndi pasitala, 1/2 chikho chokha ndichokwanira.
- Mbatata imodzi yaying'ono yophikidwa, imadyedwa pafupifupi maola awiri mutatha kadzutsa.
- Kachidutswa kakang'ono ka chokoleti kapena maswiti.
MALANGIZO: Pazakudya za Luqaimat, mayi woyembekezera ayenera kudya pafupifupi magalamu 65 a nyama kapena nkhuku patsiku, kudya magalamu 100 a nsomba yokazinga kapena nsomba ya salimoni, ndi magalamu 30 a mtedza kapena njere.
Zakudya za Luqaimat kwa amayi oyamwitsa
Mayi woyamwitsa nthawi zambiri amataya pakati pa 500-700 zopatsa mphamvu patsiku, kotero kuti kuchepetsa thupi moyenera pamene akuyamwitsa kumafuna malangizo a dokotala okhudza kuchuluka kwa zopatsa mphamvu zomwe amafunikira patsiku. Ma kilogalamu 10-20 olemera kwambiri, apo ayi, muyenera kufunsa dokotala kuti mupange dongosolo loyenera lazakudya.
Kuti akhalebe ndi kulemera koyenera pamene akuyamwitsa, amayi oyamwitsa angafunikire kudya ma calories 450 mpaka 500 patsiku.
Zotsatirazi ndi tebulo losavuta kuyesa kuchuluka kwa ma calories omwe amafunikira patsiku musanatsatire zakudya za Luqaimat poyamwitsa:
- 2250 - 2500 zopatsa mphamvu patsiku pakuchita masewera olimbitsa thupi ochepa.
- 2450 - 2700 zopatsa mphamvu patsiku, zolimbitsa thupi zolimbitsa thupi.
- 2650 - 2900 zopatsa mphamvu pa moyo wokangalika.
Mukazindikira kuchuluka kwa ma calories omwe mayi woyamwitsa ayenera kudya, zimakhala zosavuta kugwiritsa ntchito zakudya za Luqaimat poyamwitsa bwino.
Zakudya zofunika kwambiri pazakudya za Luqaimat kwa amayi oyamwitsa ndi awa:
- Zonse phala
- Chipatso (mphesa, masiku kapena mango chifukwa cha kuchuluka kwa shuga)
- Mitundu yonse ya masamba
- Mapuloteni ochepa
Zakudya izi ziyeneranso kupewedwa panthawi yazakudya za Luqaimat panthawi yoyamwitsa:
- mkate woyera
- Mabisiketi, makeke ndi zinthu zonse zophikidwa monga croissants, pates, ndi zina.
- Kuchepetsa pasitala ndi mpunga wambiri momwe zingathere (mpunga wa basmati ukhoza kudyedwa, koma pang'ono).
Zakudya za Luqaimat Sally Fouad
Pali zakudya zoyenera pazakudya za Luqaimat kuchokera kwa katswiri wazakudya Sally Fouad, zomwe adadziyesera yekha kuti achepetse thupi.
- Chakudya cham'mawa: dzira limodzi kapena awiri owiritsa kapena omelet wokhala ndi masamba amtundu uliwonse Mutha kudya nyemba za fava kapena oats.
- Chakudya cham'mawa: kambewu kakang'ono kodzaza manja kapena mtedza.
- Chakudya chamasana: saladi ya nkhuku mu mafuta a azitona ndi kotala la mkate wofiirira.
- Chotupitsa: zipatso zamtundu uliwonse.
- Chakudya chamadzulo: kapu ya yogurt ndi madzi a mandimu owonjezera popanda kuwonjezera zotsekemera zilizonse.
MALANGIZO: N'zotheka kusiyanitsa ndi kudya msuzi wa mphodza ndi mkate wokazinga pa nkhomaliro, kapena oatmeal ndi sinamoni pa chakudya chamadzulo, ndi zina zotero.
Zakudya za Luqaimat ndi Dr. Muhammad Al-Hashemi
Lingaliro la zakudya za Luqaimat lolembedwa ndi Dr. Muhammad Al-Hashemi, Pulofesa wa Kunenepa Kwambiri ku Faculty of Medicine, Cairo University, amachokera pakudya pang'onopang'ono kapena timagulu tating'onoting'ono ndikuwonjezera kuchuluka kwa chakudya ndikugawa tsiku lonse.
Komanso, zakudya za Luqaimat zimakupangitsani kudya chilichonse, komanso chakudya chotchedwa "chakudya chosangalatsa" chomwe mungadye chilichonse chomwe mungafune, koma pang'ono. adagawidwa mu 5 luqaimat ndikubwereza maola awiri kapena atatu aliwonse.
- Mtundu uliwonse wa masamba, njere imodzi
- Mitundu yonse ya zipatso, chipatso chimodzi
- Chigawo cha pizza
- M'manja mwa chimanga
- 2 makapu a mtundu uliwonse wa madzi, ogawika 5 kuluma, ndipo shuga akhoza kuwonjezeredwa, pafupifupi spoons 3, ndi kugawidwa kasanu.
- Kapu ya Nescafe yokhala ndi mkaka
- Hafu kapu ya saladi
- Paketi ya yogurt
- 5 zidutswa za masikono
- Kachidutswa kakang'ono ka maswiti, monga kunafa, kukula kwa chala
- Theka laling'ono la ayisikilimu
- Theka chikho cha masamba msuzi kapena Zakudyazi
- Theka la chikho cha chivwende, cantaloupe, kapena cantaloupe
- Chitini chaching'ono cha tuna
- Mtundu uliwonse wa masangweji okonzeka kudya
- 3 mayunitsi a mtundu uliwonse wa stuffing, monga zukini kapena biringanya
- Hafu kapu kakang'ono ka nyemba
- Theka chikho cha mpunga ndi mkaka
- Kagawo kakang'ono ka keke
- 3-5 mbewu za mtedza
- 5-10 mbewu za mtedza
- Mazira owiritsa kapena omelet
Pachakudya chosangalatsa, mutha kudya kachidutswa kakang'ono kakang'ono ka chokoleti, keke, kapena zakudya zilizonse zomwe mumakonda.
Monga momwe Dr.
Muhammad Al-Hashemi Musanatsatire zakudya za Luqaimat, imwani makapu awiri amadzi musanadye kapena mukatha kudya, ndipo tiyenera kukumbukira kuti chakudya cha Luqaimat chimakhala pafupifupi maola awiri kapena atatu aliwonse.
Dongosolo lachiwiri
Dongosololi, lomwe limatchedwa double luqaimat, limadaliranso kudya zakudya zambiri, ndipo zimagawidwa tsiku lonse mofanana ndi chakudya cha luqaimat.
Mwachitsanzo, piritsi limodzi la taameya litha kudyedwa limodzi ndi kotala la buledi ndi masamba amtundu uliwonse, kapena mutha kudya masupuni awiri a nyemba za fava ndi dzira ndi phwetekere kapena nkhaka.
Mukhozanso kudya kagawo kakang'ono ka nkhuku kapena nyama ndi theka la kapu ya saladi ndi gawo limodzi mwa magawo anayi a buledi kapena supuni zitatu za mpunga.
Mayesero a zakudya za Luqaimat
Pali anthu ambiri omwe adayesa zakudya za Luqaimat kuti achepetse thupi, ndipo adayamika dongosololi.
Ndipo chimodzi mwa zoyesererazo chinali cha mayi yemwe anali wonenepa kwambiri atabereka mpaka kufika 100 kg ndipo anali wamtali 158 cm.
Mayiyu akuti anayamba kuvutika ndi mavuto ambiri monga kuyenda movutikira komanso kuwawa kwa miyendo ndi msana chifukwa cha kunenepa kwambiri zomwe zinamupangitsa kuti ayambe kufufuza njira yodyera.
Pambuyo pake, ndinawerenga za zakudya za Luqaimat za Dr. Al-Hashemi, yemwe adathandiza kwambiri kuchepetsa kulemera kwake mpaka kutsika mpaka 70 kg pambuyo pa miyezi itatu yotsatira zakudyazi.
Zoyipa zazakudya za Luqaimat
Mitundu yambiri ya zakudya ingafunike kwa nthawi yaitali kuti muchepetse thupi, ndipo izi zimadalira kulemera kwanu, kutalika ndi masewera olimbitsa thupi.
Ndipo ndi zakudya za Luqaimat, sizimalola kuchotsa kunenepa kwambiri mwachangu, koma zimatenga nthawi yayitali, zomwe zimapangitsa anthu ena kukhala omasuka komanso otopa chifukwa chosowa zotsatira zachangu.
Ngakhale kuti chakudya cha Luqaimat chikuyenda bwino, koma pamlingo waumwini, ndimawona kuti kudya zakudya zonse monga chakudya chofulumira, maswiti, ndi zakudya zosinthidwa sikuli bwino konse, kuwonjezera pa izi anthu ena amavutika kudya pang'ono. mwa zakudya izi osati kukana, zomwe zimawapangitsa kudya kwambiri Zokulirapo.
Malangizo ofunikira kutsatira zakudya za Luqaimat
Kuchepetsa thupi ndi kudya zakudya ndi makampani odzaza mikangano ndi njira zomwe sizingakhale zoyenera kwa anthu ena.
Mukamatsatira zakudya za Luqaimat, pali malangizo ofunikira omwe amathandizira kuti zakudya izi zitheke kapena zakudya zina zilizonse:
- Imwani madzi ambiri, makamaka musanadye. Madzi amathandizira kagayidwe ka 20-30%, zomwe zimathandiza kuwotcha zopatsa mphamvu zambiri, ndipo izi ziyenera kutsatiridwa muzakudya za Luqaimat.
- Kudya mazira pa kadzutsa: Mazira amakhala ndi mapuloteni ambiri, ndipo kudya chakudya cham'mawa kumakuthandizani kuti muchepetse thupi mwachangu ndikuchotsa mafuta ochulukirapo.
Koma ndikupangira kudya mazira owiritsa kuti mupeze zotsatira zabwino. - Kumwa khofi: Muzakudya za Luqaimat, Nescafe ndi khofi zimaloledwa, koma khofi wochulukirapo amakhala wopanda shuga kapena zina zilizonse, ndizabwino, makamaka kwa iwo omwe akufuna kuchepetsa thupi.
- Dziwani kuchuluka kwa ma calories tsiku lililonse: Zakudya za Luqaimat zimadalira makamaka kudya zakudya zochepa, ndipo izi ndizothandiza pakuchepetsa thupi.
Komabe, kuwerengera ma calories, kusunga zithunzi za zakudya, ndi kudziwa kuchuluka kwa ma calories mu theka la chikho cha mpunga kapena saladi kungakuthandizeni kupeza zotsatira zabwino komanso zachangu. - Idyani fiber zambiri: Akatswiri a zakudya nthawi zonse amalangiza kuti awonjezere kudya kwa fiber, zomwe zimathandiza kuwonjezera kukhuta komanso thanzi la m'mimba.
Chifukwa chake, mukamatsatira zakudya za Luqaimat, chidwi kwambiri ndi masamba ndi zipatso zokhala ndi ulusi wambiri.
