6 Njira Zosavuta Zokutsimikizira Zakudya Zanu Ndizovuta
Mapuloteni Power Diet ndi ndondomeko ya zakudya zowonongeka yotengedwa ndi Madokotala Michael ndi Mary Dan Eades. Choyamba chofalitsidwa ngati bukhu mu 1997, icho chimakhalabe chotchuka pakati pa mapulogalamu ambiri a zakudya omwe alipo lero.
Monga tafotokozera m'bukuli, "Mapuloteni Mphamvu," chakudya cha Eades chimayang'ana kwambiri mapuloteni, mafuta ochepa, komanso otsika kwambiri. Madokotala amatsata kafukufuku wawo ndipo amanena kuti zimathandiza anthu kutaya thupi ndikukhala ndi thanzi labwino.
Ndibwino kuti, palibe zopereka zazikulu ngati njira zina zimafunira ndipo anthu amawoneka akukhutira atatha kuyambitsa zakudya.
Pamene izi zikumveka bwino, mungayambe bwanji njira yoyenera? Nazi njira zisanu ndi ziwiri zosavuta zomwe zingakuthandizeni kuti mupeze bwino ndi Protein Power Diet.
Phunzirani Zonse Zokhudza Izo
Ndizotheka kupeza mauthenga apamwamba a mapuloteni apa ndi mawebusaiti ena, koma palibe choloweza m'malo mwa kuwerenga mabuku oyambirira. Musanayambe kudya zakudya zilizonse, ndizofunika kudziŵa zomwe mukudzipangira nokha pa nthawi yaitali komanso kumvetsetsa bwino zifukwa za zosankha zanu zomwe mukupanga.
The Eades yalemba mabuku angapo, komabe nthawi zambiri zimayambira ndi zoyambirira, "Mapuloteni Power" ofalitsidwa mu 1997. Ngati, mutatha kuziwerenga, zakudyazo zikukondetsani inu, mutenge mabuku awo atsopano kwambiri thandizo lina komanso njira zothandiza.
Phunzirani Kuwerenga Carbu
Ndondomeko ya Mapuloteni Power Diet ikudalira kudziŵa kuchuluka kwa zimagawenga m'zinthu zonse zomwe mumadya. Choncho, ndizofunikira kwambiri kuphunzira za kuwerengera kwa carb . Pali mabuku okhala ndi carb (kuphatikizapo Eades) komanso mapulogalamu omwe mungagule kapena kugwiritsa ntchito pa intaneti.
Palibenso njira yowonjezera kuwerengera ndipo imaperekedwa mu bukhu la Eades "Njira Yothetsera Zakudya za Tsiku la 30 Low." M'malo mowerengera carbs, njirayi imatanthauzira chakudya cha carb.
Amalemba zomwe zimatanthauza "zochepa", "sing'anga," ndi "zazikulu" malonda malinga ndi gawo la zakudya zomwe muli.
Mwachitsanzo, m'gawo loyambirira, mungakhale ndi mavitamini aang'ono awiri pa chakudya chilichonse. Zitsanzo zazing'ono zotumikira zikanakhala:
- 2 makapu opaka broccoli
- 1 chikho chophika nyemba zobiriwira
- Sipinachi yopanda malire
- 2 apricots
- 1/2 peyala
- 1/2 chikho raspberries
- Sakanizani mkate wa carb wambiri
Ndi zophweka ndipo gawo lirilonse lili ndi magawo ofanana omwe akuyenera ku gawolo la dongosolo lolemetsa. Monga mukuonera, izi zingakhale njira yophweka kwambiri kuti anthu ena atsatire kuposa kuwerengera carbu iliyonse.
Phunzirani Mavitamini Ambiri Amene Mukuwafuna
Monga mutu wa zakudya ukuwonetsa, kupeza mapuloteni okwanira ndi ofunikira kuti chakudya chitheke. The Eades abwera ndi njira zingapo kuti adziwe izi m'mabuku osiyanasiyana omwe adalemba.
Iwo anayamba mu "Mapuloteni Mphamvu" pogwiritsa ntchito fomu pogwiritsa ntchito thupi loonda. Kenaka amawaphweka powapatsa zida zochokera kutalika ndi kulemera mu "Protein Power Lifeplan." Izi zimapatsa anthu ambiri mapuloteni 100 mpaka 120 patsiku. Izi ziri pamwamba pa malangizidwe ochepa, koma motsatira malangizo a National Academy of Sciences.
Mu "Njira Yothetsera Zakudya Zamtundu wa Tsiku la 30," Eades inapereka mwayi kwa iwo omwe safuna kuwerenga mapuloteni.
Mofanana ndi momwe amachitira carbu, amakhala ndi mapuloteni ambirimbiri, omwe ali ndi zithunzi kuti afotokoze momwe ziriri zina zambiri.
Zakudya zamapuloteni apamwamba zimaphatikizapo mazira, nyemba, mtedza, ndi nyama, kotero mutha kuona kale kuyambira kwa chakudya ichi. Chinsinsi ndicho kudziwa mapuloteni ambiri amene mukufunikira, ndiye khalanibe oganizira za kugawa gawo.
Sungani Patsogolo
Kukonza chakudya chanu pasanapite nthawi ndi gawo lofunika kwambiri loyamba njira yatsopano yodyera. Izi sizingatheke kutsindika mokwanira. Konzani zosachepera masabata, ndipo mukhale ndi chakudya pamanja masiku angapo asanakhalepo. Ndiye simudzagwidwa ndikudabwa kuti mudzadye chiyani.
Pezani kudzoza kuti muyambe kukonzekera menyu anu atsopano:
- Chakudya Chakumwa Chakudya Chochepa
- Carb Low Chakudya Njira
- Mndandanda wa Zakudya Zowonongeka
- Mankhwala Ochepa a Carb (20-50 magalamu a carbu patsiku)
- Maphikidwe a Carb Low
- Low Carb Superfoods
Tengani Chingwe!
Sabata yoyamba la zakudya zatsopano zingakhale zovuta ndipo izi ndi zachilendo. Dziwani kuti padzakhala malo ovuta, makamaka pamene thupi lanu limasintha njira yatsopano yodyera.
N'zotheka kuti mutha kuchoka ku carb komanso mwina kuwonongeka kwa carb, ngakhale kuti mungapewe. Ngati mumatsata ndi kupeza malingaliro angapo, mungathe kudutsa sabata yoyamba yofunika kwambiri .
Gawo lina lofunika la zakudya zazing'ono zamagalimoto ndikupeza mlingo woyenera wa carb kwa inu . Izi ndizofunika kwambiri chifukwa ndi zosiyana kwa aliyense ndipo zochepa za carbs zingasokoneze thanzi lanu. Ngati muli ndi matenda a shuga kapena muli ndi matenda a shuga, sangathe kukanikizidwa mokwanira kuti muwone bwinobwino shuga wanu.
Pezani thandizo!
Ichi chikhoza kukhala sitepe yofunikira kwambiri. Kupeza chithandizo kuchokera kwa abanja, abwenzi, kapena ngakhale gulu kungapangitse kusiyana kwa zolinga zanu zolepheretsa kulemera .
Ngati n'kotheka, fufuzani wina kuti adye nanu chakudya. Funsani mafunso, pangani thandizo pazinthu zatsopano zomwe mukuzitenga, funsani chithandizo kudzera m'magulu akuluakulu, ndikuyankhulana ndi anthu omwe ali ndi zolinga zomwezo.
Mawu Ochokera
Njira yamapuloteni yomwe imapezeka mu Mapuloteni Power Diet angakhale okongola kwa inu kusiyana ndi mapulogalamu ena olemera. Muyeneranso kuyamikira njira zina kuti muwerenge carbu ndi mapuloteni. Pazifukwa izi, mungafune kupereka ichi. Ngati mutero, konzekerani musanaloŵe mkati, kambiranani ndi dokotala wanu za nkhawa iliyonse, ndipo onetsetsani kuti muthandizidwa.
> Zotsatira:
> Eades MR, Eades MD. Mphamvu Zamapuloteni: Zakudya Zamaphamvu / Zochepa Zamadzimadzi Njira Yothetsera Kunenepa, Kumva Zokwanira, Ndiponso Kuonjezera Thanzi Lanu-M'mabuku Athu Okhaokha! New York, NY: Bantam Mabuku; 1997.
> Eades MR, Eades MD. Mapuloteni Power Lifeplan. New York, NY: Warner Books, Inc .; 2000.
> Eades MR, Eades MD. Njira Yothetsera Chakudya cha Carb. Hoboken, NJ: John Wiley & Sons, Inc. 2003.