Kwa ambiri a ife, chakudya cha m'mawa ndi chisokonezo chenicheni. Momwe mungagwiritsire ntchito chotupitsa, omelette kapena phulusa payekha, ndi liti pamene simunakhale ndi nthawi yowuka? Chikho cha khofi, pechenyushka - ndizo zonse. Ndipo panthawiyi chakudya cha kadzutsa chimakhala chakudya chachikulu tsiku, zomwe zimakhala bwino, kugwira ntchito, komanso, kukongola kumadalira.
Asayansi akhala akupeza kuti m'mawa ndi nthawi yabwino yopanga thupi. Ola lathu lamkati limakonzedwa kotero kuti chirichonse chodyedwa pa 7 am chiwongoleratu kwathunthu mu mphamvu. Ndipo ngati kumayambiriro kwa tsiku "simudzaza" ndi chiwerengero choyenera cha zakudya, ganizirani kuti mumagona hafu ya tsiku. Akuti anthu amene amadya chakudya cham'mawa, amatha kuchepa kwambiri ndi 3-4% kuposa momwe amachitira. Ndipo amene amadya chakudya cham'mawa amadya - 4-5% pang'onopang'ono.
M'chaka, osuta fodya akhoza kupeza 4-7 kg kulemera kwake. Ndipo ngati "osadya kadzutsa" izi zimasanduka chizolowezi ndipo zimatenga zaka? Choncho, kwa omwe amatsatira chiwerengerocho, chakudya kumayambiriro kwa tsiku ndilofunika kwambiri. Ndipo gwiritsani ntchito mpaka 10 koloko mukufunikira osachepera gawo limodzi mwa magawo atatu, ndipo ndibwino kuti mukhale ndi theka la kalori tsiku lililonse. Mwa njira, pokhapokha panthawi ino mungathe kukoma, ngakhale kukhala ndi zakudya zovuta.
Kuphatikiza apo, kudya chakudya cham'mawa, zimakhala zosavuta kuthana ndi chilakolako chakudya usiku! Kotero, kudzuka m'mawa mudzakhala ndi njala, ndipo simudzasowa kukakamiza. Pano pali ndondomeko yoyenera kudya.
Chakudya chabwino chimakhala ndi:
• Kuchokera ku chimanga - mphamvu ya nthawi yaitali ikulowa;
• kuchokera ku zipatso - kutulutsa mphamvu ndi mavitamini msanga;
• kuchokera ku mkaka - kuti "kudzazidwa" ndi mapuloteni ndi mchere.
Tiye tizinena izi kuchokera pa izi zomwe simukuzikonda kuyambira ubwana, mwachitsanzo, phala kapena mkaka. Tiyeni tisangalale: mndandanda wa zothandiza pa chiyambi cha tsiku la chakudya sali okha kwa iwo. Makamaka pazinthu zam'mapamwamba 10 "zammawa". (Ngakhale, kadzutsa kalikonse kamakhala bwino kusiyana ndi kupezeka kwake).
• Madzi a mandimu. Chizolowezi chomwa m'mawa uliwonse madzi abwino a lalanje amaikidwa m'mayiko onse a ku Ulaya ndi America. Osati pachabe. Madzi amapereka mlingo wochuluka wa vitamini C tsiku lonse. Mudzakhala okondwa ndikufulumira ndi malingaliro.
• Mkate wa Rye . Lili ndi malo ogulitsa zakudya, mavitamini, vitamini B, mchere wamchere.
• Kugonana . Phindu la chisangalalo ichi amadziwika kwa aliyense. Kuwonjezeka kukanikizika ndi nkhawa chifukwa cha kuchuluka kwa mapuloteni ochepa komanso osakaniza komanso kumathandiza kulimbikitsa chitetezo chokwanira. Dongosolo lakumagwira ntchito limagwira ngati ola.
• Tchizi . Amaphatikizapo bwino ndi mkate wa rye, ali ndi mapuloteni ambiri ndi calcium.
• Nkhuku yanyama . Mu chifuwa cha nkhuku chopanda khungu, masekeli 85 ali ndi magalamu 24 a mapuloteni komanso 2 magalamu a mafuta omwe alibe mafuta. Zomwe zili bwino komanso zotetezeka kwa chiwerengerocho.
• Uchi . Fructose imapereka mphamvu yowonongeka, ndipo uchi umene uli mu acetylcholine umathandiza kuthana ndi nkhawa.
• Khofi kapena tiyi yakuda . Zosangalatsa. Koma kumbukirani kuti chimodzi mwa mankhwalawa sichikwanira kugwira kwa theka la tsiku.
• Mkate woyera, toast . Chokoma, zakudya zambiri. Koma palibe mavitamini ndi ma microelements.
• Kutupa, kupanikizana . Apanso chokoma, mphamvu zambiri. Koma osati mchere wokwanira, chomwecho ndi mankhwalawa ndi zofunika kuwonjezera chinachake kuchokera mndandanda uli pamwambapa.
• Mazira . Ali ndi vitamini A ndi mapuloteni, koma zhirnovaty.
Monga mukuonera, chisankho ndi chabwino. Choncho, mawa m'mawa musafulumire kuchoka m'nyumba popanda chopanda kanthu. Ganizilani izi, chifukwa kuyesa pang'ono mwa inu nokha ndi sitepe yayikulu yopita kusangalala, thanzi ndi chiwonetsero chokongola.