Makolo amazoloŵera kupatula nthawi yochulukitsa maganizo, kumanga mwanayo kuwonjezera pa maphunziro a maulendo ambiri ndi electives.
Koma osati izi zokha zimapangitsa kufooka kwa thanzi. Mayi aliyense amadzifunsa yekha funso - kodi mungadye chiyani kuti muwathandize mtima kwa ana? Funso limeneli lidzakuthandizani kuyankha mabuku okhudza zakudya kapena sayansi.
Chinthu choyamba chimene muyenera kuyamba ndi kupanga zakudya za mwana. Ndibwino kuti mwanayo adzidya nthawi yomweyo, zomwe zimapangitsa kuti thupi liziyenda bwino.
Makamaka ayenera kulipira kadzutsa.
Kulimbitsa mtima ndi oats makamaka, mbale zomwe zidzakuthandizani kupeza malipiro a vivacity tsiku lonse. Oats ali ndi zinthu monga beta-glucan, zomwe zimachepetsa kuchuluka kwa mafuta m'thupi mwa munthu. Chinthu chofunika kukumbukira ndi chakuti muyenera kugwiritsa ntchito oats yaiwisi, monga momwe ziliri pamwamba pa chipolopolo chomwe chiri ndi mavitamini onse.
Inde, si mwana aliyense amene angadye oats chabe, chifukwa ndi othandiza kwambiri. Ndikofunika kuti muwonetsere ndikupanga zakudya zoterezi zomwe ana azidya ndi zosangalatsa. Mwachitsanzo, ikhoza kukhala phala ndi kuwonjezera kwa zipatso zouma. Komanso, zipatso zouma - uyu ndi wothandizira wofunikira kwambiri polimbana ndi matenda a mtima.
Mu zipatso zouma, potaziyamu ndi antioxidants, zomwe zimateteza mtima wa mwanayo. Ma apricots owuma (apricots owuma), prunes, mphesa zoumba, nkhuyu - izi ndizo zakudya zabwino zomwe ana amafunikira tsiku ndi tsiku. Zipatso zouma zingagwiritsidwe ntchito ponse pakuphika ndi kumangomupatsa mwana chotukuka. Adzakwaniritsa njala ndikudzaza thupi ndi zinthu zothandiza.
Ndikofunika kukumbukira kuti zipatso zouma zogulidwa zimakhala ndi sulfure kuti ziwoneke bwino. Izi zimawapatsa iwo kuwala ndi kukulolani kuti mukhale motalika. Koma izi sizothandiza, makamaka kwa mwanayo. Choncho, pamene mukugula zipatso zouma, sankhani zowonongeka komanso zowonongeka. Ngakhale kuti sali okongola kwambiri, sankasamalidwa mankhwala. Ndipo ndi bwino kwambiri, ngati, ndithudi, pali mwayi wotere, kukonzekera zipatso zouma nokha.
Mtedza ndiwowonjezera Kuwonjezera pa zipatso zouma. Zopangira izi sizidzangowonjezera kukoma kwa mbale iliyonse, komanso kuchepetsa mlingo wa mafuta m'thupi mwa mwana, motero kumathandiza mtima wake kugwira ntchito bwino. Nkhumba iliyonse, koma yowonjezereka komanso yotsika mtengo imatengedwa ngati Greek.
Pali njira yophweka komanso yofulumira kwa mbale, yomwe imakhala yosangalatsa mwana aliyense ndi kulimbitsa mtima wake. Muyenera kutenga pang'ono apricots zouma, prunes, zoumba. Onse osambitsidwa mosamala, opangidwa bwino. Onjezani mtedza wodulidwa ndi nyengo ndi uchi. Zakudya zimenezi zimathandiza kwambiri mtima ndi m'mimba komanso zimapangitsa kuti chitetezo chikhale cholimba.
Kwa mtima wa mwanayo, komanso kwa munthu aliyense wamkulu, shuga imafunika, yomwe imadyetsa mtima wa minofu. Choncho, ana ayenera kudya maapulo, chifukwa sizowonjezera kuti thupi likhale ndi shuga, komanso mavitamini C ndi B. Komanso, shuga imapezeka mu yamatcheri ndi yamatcheri, kuphatikizapo, pali coumarin, yomwe imalepheretsa kupanga magazi. Ndipo chinthu chachikulu ndi chakuti coumarin mu zipatsozi sizingatheke, zomwe sitinganene za mankhwala omwe ali ndi gawoli.
Chakudya cha masamba.
Mitengo ina yowonjezera yomwe imayenera kuikidwa mu zakudya za mwana, ndi bilberry ndi kiranberi. Mavitamini aang'ono awa ali odzaza ndi mavitamini. Ali ndi vitamini C, antioxidants, amamenyana ndi cholesterol. Kuwonjezera pamenepo, cranberries imapanga kukumbukira, ndipo buluu amathandiza maso.
Kwa mtima wa mwanayo ali wathanzi, muyenera kudya amadyera atsopano. Zakudya ndi sipinachi, zomwe ziri ndi vitamini B9, zofunika kwa mtima, zimapulumutsa mwana ku matenda ndi kulimbitsa mtima wake.
Mukhoza kupanga saladi ya sipinachi ndikuwonjezera peyala. Chipatso ichi n'chothandiza kwambiri pamtima, chili ndi mafuta omwe amachititsa kuti thupi liwononge thupi lonse komanso liwonjezere mlingo wothandiza wa HDL cholesterol. Komanso avocados amalola kudziunjikira mafuta abwino pamtima. Chipatso ichi chimakhala ndi lycopene ndi beta-carotene, yomwe imapangitsa kuti ikhale yogwira ntchito yonse ya mtima.
Nsomba zofiira ndi dzungu.
Pofuna kupewa zovuta m'mitima, muyenera kudya nsomba zofiira. Nsomba zofiira, munganene kuti, ndipadera kwa matenda onse a mtima, popeza ili ndi omega-3 fatty acids ochulukirapo. Ichi ndi gawo lomwe limaloleza kuti ntchito ya mtima ikhale yabwino, komanso kuonetsetsa kuti kuthamanga kwa magazi, kuchepetsa mafuta m'thupi, komanso kumathandizira mitsempha ya mitsempha.
Nkhumba za dzungu ndizolemera mu gawo ili. Zili ndi omega-6-mafuta acid, zinc, zomwe zimalimbitsa minofu ya mtima ndi mitsempha.
Omega-3 fatty acids imakhalanso ndi nyemba, zomwe zimakhala ndi mchere wambiri ndi calcium. Nyemba ndi mphodza zimathandiza makamaka. Zakudya zabwino kwambiri za nyemba zophika, kuvala ndi mafuta a maolivi, madzi a mandimu - kusintha thanzi la mwanayo komanso kusangalatsa kukoma kwake.
Mwa njira, mafuta a azitona amachepetsanso mlingo wa cholesterol choopsa m'magazi. Maolivi ndi maolivi ali ndi zida zambiri zothandiza, zofunikira kuti mtima wonse uchitidwe.
Puloteni yofunika kwambiri kwa mtima ndi soy, yomwe imathandiza kuchepetsa choyipa cha cholesterol cha LDL. Pofuna kudya chakudya chamadzulo, mukhoza kukonzekera saladi wa soya nyemba (yophika kapena steamed), chimanga, sipinachi, tsabola wa ku Bulgaria, ovala mafuta. Mukhozanso kugwiritsa ntchito mkaka wa soy ndi oat flakes kwa kadzutsa kapena kuwonjezera tofu tchizi, chomwe ndi gwero la soya.
Chakudya cha mwanayo ndi nkhani yofunika kwambiri pa umoyo wake. Tiyenera kuyang'anitsitsa mtundu wa mankhwala. Musamadye chakudya ndi kuchepetsa zakudya zamtundu ndi zakudya zopangidwa ndi ufa, chifukwa zonsezi zimayambitsa maonekedwe a mafuta pamakoma a mtima, zomwe zimaipitsa ntchito yake.