M'dziko lathu losasintha, mumadziwa kuti kamodzi pachaka m'nyengo yozizira imabwera ndithu. Kusungira akabudula, nsonga ndi nsapato zazing'ono kutali ndi chipinda, mumayang'ana chipale chofewa choyamba, mumalota ndikuyenda kunja kwa tawuni ndipo nthawi zina simukuwona momwe zinthu zikukuchitikirani pang'onopang'ono. Kusintha maganizo osati kwabwino, kumawononga moyo waumoyo, simusangalale ndi momwe mukuwonetsera pagalasi. Chabwino, mtundu uwu wa: tsitsi lofewa, khungu lopsa nyengo, makwinya anayamba kuonekera kwambiri. Ndipo ndibwino kuti musayimire payekha konse. Ndipo kodi mapaundi owonjezera awa anachokera kuti? Ndipo mukuganiza kuti zingakhale zabwino kugona nthawi yozizira, ngati nyama, ndikudzuka masika, dzuwa likamawala, udzu umasanduka wobiriwira, mbalame twitter, ndipo ndiwe wokongola, wofewa, watsopano-ndipo zonse ndi zodabwitsa!
Komabe, sikungapweteke podziwa kuti zinyama, pomvera zachilengedwe, zimakonzeratu kuti zikonzekeretsedwe. Ayenera kusamalira zakudya zoyenera, kuti asafe ndi njala ndi kuzizira. Anthu, monga lamulo, musaganize za zenizeni za zakudya m'nthawi yozizira. Choncho mavuto ndi thanzi ndi maonekedwe.
M'nyengo yozizira ya ku Russia, chitetezo cha mthupi chimachepa, mphamvu ya metabolism imachepetsa, kupanga mahomoni ena kumachepetsa. Zimatenga makilogalamu ambiri kuti chitetezo cha thupi chikhalebe, kusinthanitsa bwino kutentha ndi madzi. Kuwonjezera apo, pamene denga la mitambo liri kunja kwawindo tsiku lililonse, mumayamba kukhumudwa, ndipo kuti mukondwere nokha, mumadya thumba la chokoleti kapena theka la mkate. Kenako mumakwiya, chifukwa simungalowe m'validwe lanu lomwe mumakonda. Ndipo kachiwiri, kuti mukhale wokondwa, inu mumapita ku sitolo kwa chinachake chokoma. Mzere wovuta? Ndipotu sikuti zonse zilibe chiyembekezo. Pali chinsinsi chophweka chimene chingakuthandizeni kupeŵa kuvutika maganizo kwachisanu. Ndi chakudya choyenera, nthawi zonse m'nyengo yozizira.
Analimbikitsa chakudya m'nyengo yozizira.
Mafuta.
Sizingakhale zomveka m'nyengo yozizira kusiya mafuta, zomwe zimapereka thupi ndi zilembo zofunika pakalipano. Mafuta amafunikira zonse zamasamba ndi zinyama. Gwero la mafuta a masamba - mafuta aliwonse a masamba: mpendadzuwa, azitona, soya, chimanga. Mafuta a nyama alipo mu mkaka, nyama zakupha. Mwa njira, ndiwothandiza kwambiri m'nyengo yozizira, mwa ndalama zochepa, ndithudi, mchere wamchere. Mafuta a tsiku ndi tsiku amapezeka magalamu 30. Pa nthawi yomweyi, magawo atatu pa atatu aliwonse ayenera kukhala mafuta a masamba.
Mapuloteni.
M'nyengo yozizira, zakudya zoyenera pa zakudya zanu ziyenera kukhala zokwanira kukhala ndi mapuloteni - kuchokera makumi asanu ndi awiri mpaka zana magalamu patsiku. Mapuloteni amathandizidwa pakupanga ma antibodies, ndipo kusowa kwawo kumapangitsa kuchepa kwa thupi kuteteza matenda. Kuwonjezera pamenepo, nyengo yozizira siyifukwa chokhalira chete, ndipo tiyenera kupitiriza kusunga minofu yathu. Muyenera kudya monga masamba (soya, nyemba), ndi mapuloteni a nyama. Mapuloteni ambiri amapezeka m'makina opaka mkaka. Mapuloteniwa ndi ofunikira kwambiri chifukwa ndi ovuta kukumba ndi kuimika matumbo a m'mimba. Zida monga nyama, nsomba, mazira, tchizi ndi tchizi ndi tinsomba zabwino kwambiri. Tiyenera kukumbukira kuti kuchuluka kwa mapuloteni omwe amadya ayenera kukhala osiyana kwa amuna ndi akazi, ndipo ayenera kukhala molingana ndi kulemera ndi moyo wa munthu. Mavitamini opangidwa mopitirira muyeso mu thupi amachititsa kupanga mafuta.
Mavitamini.
Mavitamini pa chakudya ayenera kukhalapo nthawi zonse, komanso m'nyengo yozizira makamaka. Makamaka mavitamini ndi masamba ndi zipatso. Zonse: mwatsopano, mazira, zouma, kuzifutsa ndi zina zotero. Mutha kuphika mbale zosiyanasiyana kuchokera kwa iwo, kapena mukhoza kuzidya zakuda. Zimakhulupirira kuti mu zipatso zowonongeka, mavitamini ambiri kuposa atsopano. M'firiji zamakono muli malo ozizira kwambiri, kotero mukhoza kusunga zipatso zam'tsogolo zomwe zimakulira pa webusaiti yanu, zomwe zimasonkhanitsidwa m'nkhalango kapena zogulidwa pamsika. Matenda ambiri a vitamini C, omwe ndi ofunikira kwambiri kuti tipewe chitetezo, mu cranberries, m'nyanja-buckthorn, m'tchire, pamtunda, ndi Kalyne. Kuchokera ku mazira ozizira kukonzekera zipatso zokoma ndi zathanzi.
Ndiponso, vitamini C ambiri mu citrus ndi sauerkraut (mukumapeto - magalamu 150 ali ndi chizoloŵezi cha vitamini C tsiku ndi tsiku). Ndipo sauerkraut akhoza kudzitama ndi kukhalapo kwa mavitamini B, vitamini K ndi lactic asidi. Zokoma kwambiri ndi zothandiza saladi za sauerkraut, zokhala ndi mafuta a masamba. Mukhozanso kuwonjezera zoumba, cranberries, maapulo okhwima ndi cranberries.
Kuteteza kukongola kwa khungu lathu, mavitamini A ndi E amafunikira. Mavitamini amenewa ndi osungunula mafuta. Mu kaloti, zambiri za provitamin A, koma kuti muzitenge, muyenera kuzigwiritsa ntchito ndi mafuta, mwachitsanzo, mafuta a masamba kapena kirimu wowawasa. Mwa njirayi, mu supuni ziwiri za mafuta osadulidwa osadulidwa muli ndi chizolowezi cha vitamini E. tsiku ndi tsiku.
M'nyengo yozizira, thupi lathu limakhala ndi kusowa kwa vitamini D, chifukwa cha dzuwa lomwe likufunika, lomwe, monga momwe likudziwira, ndiloling'ono kwambiri panthawi ino m'dera lathu. Uthenga wabwino ndi wakuti akhoza "kuchotsedwa" kuchokera kwa mazira, mkaka, chiwindi ndi nsomba zamadzi. Ndipo musanyalanyaze mwayi uliwonse wosawoneka wosintha dzuwa ndi nkhope ndi manja.
Ndi zothandiza compote ya zipatso zouma: maapulo, mapeyala, prunes. Komanso amayi ambiri amapanga zakudya zowonjezera za apricots, zoumba, prunes ndi uchi ndi mtedza. Amakhala ndi mavitamini ndi minerals onse omwe ali ofunikira kuti thupi lathu likhale ndi chitetezo chokwanira, bwino, kusintha ntchito ya m'mimba.
Mchere ndi ma microelements.
Kuwonjezera pa mavitamini, m'nyengo yozizira ndi kofunika kwambiri kupereka thupi lanu ndi mchere ndi kufufuza zinthu. Kuchita izi, kuphatikizapo zakudya zanu zomwe zatchulidwa kale, zipatso, mazira, kabichi, amadyera, mbewu za mpendadzuwa, nyemba zambewu, dzungu, nyemba, nyemba, mbatata, mapeyala, azitona, mchere, tchizi, nyama.
Zakudya zamoto.
M'nyengo yozizira, pamene thupi limakhala lozizira, ndikofunikira kumuthandiza kusunga kutentha. Ndipo chifukwa cha ichi muyenera kudya kwambiri momwe mungathere ndi chakudya chabwino kwambiri. Kuti musatenthe tsatanetsatane, musadye zakudya zotentha kwambiri. Kutentha kwabwino kwambiri kumakhala madigiri makumi anayi mpaka makumi asanu. Zothandiza kwambiri m'nyengo yozizira ndi masamba ndi zamasamba za nkhuku, masamba obiriwira, mapiri osiyanasiyana. Imwani tiyi wobiriwira kapena tiyi, compote ya zipatso zouma, zipatso za zipatso ndi zina zotero. Koma khofi siyendetsedwa.
Zophika zamasamba.
M'nyengo yozizira, mukakhala ndi masamba obiriwira, ndibwino kuti mudye masamba owiritsa. Zikhoza kuphikidwa mu uvuni, kuika kapena kuphika, kuphika vinaigrette kapena saladi - mwachidule, pali maphikidwe ambiri ophweka komanso othandiza. Chofunika kwambiri ndi chakuti ndiwo zamasamba zophika zomwe zilipo m'nyengo yozizira nthawi zonse.
Zakudya zabwino kwambiri, mavitamini, minerals, mapuloteni komanso mafuta, zimathandiza thupi kuti lizikhala lopanda nyengo: ozizira, kusowa kwa dzuwa, mphepo ndi chisanu, ndipo muyenera kukhala ndi mawonekedwe abwino, khungu ndi tsitsi lokongola, kukhala ndi thanzi labwino, okondwa ndi okondwa.