Chifukwa cha moyo wotanganidwa wa masiku ano, zakhala zovuta kwambiri kudya ndi kumwa panthawi yake. Nthawi zina timalephera kudya chakudya cham'mawa ndi chamasana. Kapena timadya chakudya chopanda thanzi kuchokera kusitolo chifukwa cha njala. Monga yankho lachangu nthawi ngati izi, komanso kwa iwo omwe akuyesera kuchepetsa thupi, nthawi zonse pamakhala nkhani ya "Meal Replacement Shakes". Chifukwa chake lero, tiyeni tiwone zomwe Meal Replacement Shakes izi zili, ubwino ndi kuipa kwake, komanso zinthu zomwe tiyenera kusamala nazo ngati tizigwiritsa ntchito.
Kodi ma Meal Replacement Shakes amenewa ndi chiyani kwenikweni?
Mwachidule, Meal Replacement Shake ndi chakumwa chopatsa thanzi chomwe chingatengedwe m'malo mwa chakudya chanu chachikulu, kutanthauza chakudya cham'mawa, chamasana, kapena chamadzulo. Chapadera cha izi ndichakuti zimakhala ndi ma calories ochepa kwambiri kuposa kuchuluka kwa ma calories omwe thupi lanu limalandira kuchokera ku chakudya chanthawi zonse, pomwe zimakhala ndi michere yofunika kwambiri.
Pa avareji, mwamuna wathanzi amadya pakati pa ma calories 2,000 ndi 3,000 patsiku. Mkazi amadya pakati pa ma calories 1,600 ndi 2,400. Madokotala athu amalimbikitsa kuti zakudya zathu zikhale ndi izi:
- Ndiwo zamasamba zatsopano
- Zipatso zatsopano
- Mbewu zonse
- Zakudya za mkaka monga mkaka, tchizi, ndi yogurt
- Mapuloteni monga nyama, nsomba, mazira, ndi mtedza
- Mafuta ndi mafuta abwino
Koma ma shake awa olowa m'malo mwa chakudya nthawi zambiri samakhala ndi ndiwo zamasamba, zipatso, kapena tirigu zomwe nthawi zambiri timadya. Koma amakhala ndi michere monga mavitamini ndi michere kuchokera muzakudya zimenezo. Ndi bwino kusankha shake yokhala ndi mapuloteni ambiri , makamaka ngati mukufuna thandizo loletsa njala yanu.
Kodi izi zimakhudza bwanji thupi?
Chofunika apa ndi mapuloteni. Popeza ma shake awa ali ndi mapuloteni ambiri, mudzamva kukhuta ngakhale mutamwa pang'ono. Izi zidzakuthandizani kuchepetsa njala yokhazikika komanso kudya zakudya zopatsa mphamvu zosafunikira.
Chimodzi mwa ubwino waukulu wa izi ndichakuti zimakuthandizani kuchepetsa thupi mwa kutentha mafuta osafunikira popanda kuvulaza minofu yanu.
Ma shake ena olowa m'malo mwa chakudya amapezeka m'mabotolo opangidwa kale. Chomwe muyenera kuchita ndikutenga ndikupita. Ena amabwera mu mawonekedwe a ufa. Mutha kusakaniza ndi mkaka kapena madzi kuti mupange yanu.
Kodi ubwino ndi kuipa kwa ma shake olowa m'malo mwa chakudya ndi kotani?
Monga zina zilizonse, pali zabwino ndi zoyipa za izi. Ndikofunikira kwambiri kuti timvetse bwino izi.
| Zabwino | Zoyipa |
|---|---|
| Yosavuta komanso yopatsa thanzi: Ngati muli otanganidwa kwambiri ndipo simungathe kukonza chakudya panthawi yake, iyi ndi njira ina yabwino m'malo mwa chakudya chopanda thanzi chomwe mwagula kusitolo. Chifukwa imapatsa thupi zakudya zofunikira. | Zopangira: Izi zili ndi zosakaniza zopangidwa ndi zotetezera kuti zisungidwe ndikuwonjezera thanzi lawo. Zingakhalenso ndi shuga wowonjezera kuti ziwonjezere kukoma kwawo. |
| Ma calories ochepa: Izi zimathandiza kwambiri munthu amene akuyesera kuchepetsa thupi chifukwa zimachepetsa njala ndipo zimathandiza kuchepetsa kuchuluka kwa ma calories omwe amadya tsiku lonse. | Samalani ndi khalidwe: Si zinthu zonse zomwe zili pamsika zomwe zili ndi khalidwe lofanana. Zina zili ndi mapuloteni ochepa komanso shuga wambiri. Choncho, muyenera kuwerenga mosamala chizindikirocho. |
| Ulusi Wowonjezera: Ma shake ambiri amakhala ndi ulusi wowonjezera. Izi zimathandiza kugaya chakudya komanso kupewa matenda monga kudzimbidwa. | *Zambiri* Zochepa: Kuchepetsa ma calories ndikwabwino pochepetsa thupi. Koma kuchepetsa ma calories ambiri ndi koopsa. Mukasintha chakudya ndi kungogwedeza pang'ono, muyenera kuganizira ngati mukupeza ma calories ochepa omwe thupi lanu limafunikira. |
| Umboni woti zimathandiza kuchepetsa thupi: Kafukufuku wina wasonyeza kuti, zikagwiritsidwa ntchito moyenera, izi zingathandize kuchepetsa thupi. | Siziloŵa m'malo mwa chakudya chenicheni: Kaya zili ndi thanzi lotani, sizipereka mokwanira ubwino wachilengedwe, ulusi, ndi michere ina yomwe imapezeka mu ndiwo zamasamba ndi zipatso zatsopano. |
Kodi mungasankhe bwanji shake yabwino yosinthira chakudya?
Ngati mwasankha chinthu chonga ichi, werengani chizindikirocho ndipo samalani kwambiri mfundo izi:
- Ulusi: Gawo limodzi liyenera kukhala ndi magalamu osachepera atatu a ulusi .
- Mapuloteni ndi chakudya: Kuchuluka kwa mapuloteni komwe kuli mkati mwake kuyenera kukhala kwakukulu kapena kofanana ndi kuchuluka kwa chakudya .
- Shuga: Sankhani zinthu zokhala ndi shuga wochepa momwe mungathere.
Ndi chiyani china chomwe muyenera kuganizira musanagwiritse ntchito izi?
Ganizirani za ziwengo
Izi ndizofunikira kwambiri. Ngati muli ndi vuto la mkaka ndi zinthu zopangidwa ndi mkaka, kapena ngati muli ndi vuto la lactose , yang'ananinso chizindikirocho musanagule shake ngati iyi. Ma protein shake ambiri amapangidwa ndi whey protein . Popeza awa amapangidwa kuchokera ku mkaka wa ng'ombe, mungakhale ndi vuto la shake. Kwa anthu otere, mungasankhe ma shake opangidwa ndi mapuloteni ochokera ku zomera monga soya kapena nkhono.
Lankhulani ndi dokotala.
Ichi ndiye chinthu chofunikira kwambiri. Musanayambe kugwiritsa ntchito chotsitsa chakudya chonga ichi, onetsetsani kuti mwalankhula ndi dokotala wanu.
Makamaka ngati muli ndi matenda a shuga kapena matenda ena, sikoyenera kugwiritsa ntchito mankhwalawa popanda kufunsa dokotala. Dokotala wanu yekha ndi amene angakupatseni upangiri wolondola kwambiri ngati mankhwalawa ndi oyenera thanzi lanu, mtundu wanji woti musankhe, komanso kuchuluka kwa mankhwala omwe mungamwe patsiku.
Uthenga Wopita Nawo Kunyumba
- Ma Meal Replacement Shakes ndi chida chothandiza kuchepetsa thupi komanso kukhala ndi zochita zambiri, osati njira yodabwitsa yochitira chilichonse.
- Musanagule, werengani mosamala chizindikirocho ndipo samalani kuchuluka kwa mapuloteni, ulusi, komanso makamaka shuga wowonjezeredwa.
- Musasinthe zakudya zanu zonse ndi izi. Ndikofunikira kudya zakudya zopatsa thanzi.
- Izi si njira zothetsera mavuto kwa nthawi yayitali. Njira yabwino yochepetsera thupi lanu moyenera ndikudya zakudya zabwino komanso kuchita masewera olimbitsa thupi.
- Chofunika kwambiri: Nthawi zonse funsani dokotala wanu musanayambe chilichonse chonga ichi, makamaka ngati muli ndi matenda ena.
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