Chowonadi chonse chokhudza chakudya: momwe mungakhalire wachinyamata ndi wokongola


Chododometsa lero: ndi chakudya chokwanira, maselo a thupi lathu ali osowa mu zinthu zambiri zothandiza. Njira zambiri zakhazikitsidwa pofuna kutsimikizira kuti chakudya sichinali kokha-calorie, komanso chokoma. Ndipo makamaka chifukwa cha kutentha, kusuta, pickling, kukhutira kwa mankhwala ndi mitundu yambiri ya zowonjezera, ndi zina zotero. Makampani ogulitsa chaka chilichonse amagwiritsa ntchito madola mamiliyoni pamalonda pa cholinga chokha: kulimbikitsa zokonda, kukakamiza wogula. Ndipo pansi pa chiwonongeko chaukali, nthawizina timatayika - zomwe tingatipatse?

Kudziwa zambiri ndizo zotsutsana kwambiri. Komabe, lero asayansi anabwera pamaganizo amodzi, omwe amatsutsa zamoyo zomwe ziliko mpaka lero, zokhudzana ndi kumwa mafuta, chakudya, mapuloteni, zakudya za mkaka, ndiwo zamasamba, zipatso. Tiyeni tizingoganizira zokhazokha, kuziyika molingana ndi kuchuluka kwa "malingaliro". Kotero, choonadi chonse chokhudza chakudya: momwe tingakhalire achichepere ndi okongola nthawi yonse yomwe ingatheke - mutu wa zokambirana lero.

NTHAWI № 1. Mafuta onse ndi owopsa

Palibe cha mtunduwo! Lingaliro la kuwonongeka kwa mafuta onse ndi maitanidwe omwe anawataya kuti asiye iwo anachititsa kufalikira kwa "kutopa". Iye anafikanso ku Russia. Ndipo m'dziko lathu ambiri amachepetsedwa kwambiri mu zakudya zomwe zimaperekedwa ndi mafuta. Komabe, kodi izi zinakhala zathanzi?

Mafuta ali ndi mavitamini osungunuka ndi mafuta A, D, E, K, ali mbali ya maselo a maselo, amagwira nawo ntchito yotsatsa cholesterol, amachititsa kuti pakhale njira zowonjezera, amathandizira kukula ndi thanzi la khungu, kuwonjezeka kukana matenda, kutentha thupi. Minofu yakuda "amawombera" maso, impso, ziwalo zina zofooka. Nutritionists amachenjeza kuti kuchepa kwa mafuta okhutira tsiku ndi tsiku kumabweretsa mavitamini angapo, kungachititse kuti impso, mimba zisokonezeke. Ndizoona. Ngakhale zotsatira za kafukufuku waposachedwapa zawonetsa kuti mafuta ophatikizana omwe amapezeka mu mtedza, tirigu, nsomba, masamba a masamba (zitsamba, azitona, rapse, soya, chimanga, mpendadzuwa ndi zina) ndi zothandiza pa thanzi, akatswiri samalimbikitsa kuti m'malo mwawo mafuta azikhala ndi masamba. Iwo ali ndi ntchito zosiyana. Komanso, mafuta a nyama ali ndi choline, lecithin - anti-sclerotic substances. Ndikofunika kuganizira zomwe zilipo, zida zathu zamtunduwu, zomwe kwa zaka zambiri zakhala zikugwiritsidwa ntchito ku chakudya choyambirira cha makolo, patebulo la chakudya ndi mafuta a mafuta. Mwa njirayi, mchere wa mchere (osati wokazinga!) Umakhala ndi zinthu zomwe zimachepetsa mlingo wa "cholesterol" choipa.

Nsomba zathanzi zomwe zimakhala m'madzi ozizira ndi nsomba, tuna, mackerel, zili ndi zinthu zamtengo wapatali zomwe sizipezeka mthupi: omega-3 fatty acids. Omega-3 fatty acids amachepetsa kuthamanga kwa magazi, kuthamanga kwa magazi pang'ono, kuonjezera mlingo wa "cholesterol" wabwino. Za thanzi zimathandiza kangapo kawiri kudya chakudya cha nsomba (200-400 g). Chabwino, mtsogoleri wa omega-3 fatty acids ndi flamande. Si aliyense amene angakwanitse kupeza nsomba zapamwamba kwambiri, koma mbewu zalakisi kapena mafuta odzola amapezeka kwa aliyense. Supuni imodzi ya mafuta tsiku lidzakupulumutsani ku mavuto ambiri, imalimbikitsa thanzi lanu.

Bodza Lachiwiri. 2. Zipangizo zonse zamapuloteni zimasinthasintha

Nyama, nkhuku, mazira, mkaka ndizochokera kumapuloteni apamwamba, pomwe simungathe kudziwa za masamba. Ngakhale zili choncho, anthu ogwira ntchito zapakhomo ndi ochokera kunja amagwirizana chimodzimodzi poganiza kuti ndi bwino kudya nyama ndi nyama monga momwe zingathere. Amalimbikitsa kuti atenge zakudya zokwana 30% chifukwa cha mkaka, choyamba chokhala ndi mafuta opanda nsomba, nthawi zambiri m'malo mwa nyama ndi nsomba, zakudya za mkaka, zipatso, ndiwo zamasamba.

Lero dziko lapansi likukula nthiti. Izi ndi zotsatira za zozizwitsa zomwe sizinayembekezeredwe zomwe zapangidwa pa maphunziro a zakudya m'zaka 10 zapitazo. Anapezeka kuti anthu omwe amadya mtedza nthawi zambiri sagwidwa ndi matenda osiyanasiyana. Koma amathandiza bwanji thupi kuti likhale lachichepere? Mafuta omwe sakhala otetezedwa mwa iwo amachepetsa mlingo wa "cholesterol" ndipo amachititsa "zabwino", kuteteza mapangidwe a magazi, kupuma mpweya m'mitsuko ndikubwezeretsanso magazi.

Ndi zokwanira khumi mtedza wa hazelnut, walnuts anayi pa tsiku. Opeza zakudya akulangizidwa kuti agule mtedza kokha mu chipolopolo ndikuyeretsa nthawi yomweyo musanagwiritse ntchito.

NTHAWI № 3. Zakudya zonse zimathandiza

Zakudya zozizira kwambiri komanso zosavuta kuzigwiritsira ntchito (shuga, zokometsera, maswiti, mitundu yonse ya zakumwa zabwino) zimapanga mlingo wa insulini, shuga ndi triglycerides m'magazi, zomwe zimabweretsa matenda a mtima ndi shuga. Kugwiritsira ntchito zakudya zosagwiritsidwa ntchito, m'malo mwake, kumabweretsa ubwino wathanzi.

Kudya tsiku ndi tsiku kuti mupatse chakudya chambewu kuchokera ku mbewu zonse, mukhoza kuchepetsa matenda ambiri. Sitifunikira kokha mazakudya, koma zakudya zovuta, zomwe zimakhala ndi fiber, pectin ndi zinthu zina zothandiza thupi. Iwo ali mu tirigu - buckwheat, oatmeal, ngale ya balere, mpunga, mapira, zinthu zina.

NKHANI NO 4. Zipatso ndi ndiwo zamasamba zimathandizanso

Zamasamba ndi zipatso ndi zabwino kwa machitidwe onse a thupi lathu, ziyenera kuphatikizidwa pa chakudya cha tsiku ndi tsiku, koma zokolola zamtchire zakunja zimadyedwa.

Zaka zaposachedwapa, "chipembedzo cha adyo" chawonekera m'mayiko angapo. Kafukufuku wochulukirapo amaperekedwa ku thupi. Ndipo zotsatira zawo ndizochititsa chidwi kwambiri. Ndikofunika kwa thupi lathu tsiku ndi tsiku. Matenda awiri ndi okwanira.

Ziri kwa ife

Tikufuna kudya mokoma komanso mosiyana. Pachifukwa ichi, sitimakhala "odetsa" kuti tidziwe choonadi chonse chokhudza chakudya - momwe tingakhalire achichepere komanso okongola omwe aliyense amasankha yekha. Aliyense akufuna kukhala ndi moyo wautali komanso mwakhama. Kodi ndizotheka? Kuti tiyankhe funso ili, tiyeni tiwone momwe azaka mazana zana amadyetsa m'mayiko osiyanasiyana. Zilonda zam'mbuyo zimagwiritsa ntchito tirigu, mizu, masamba, zipatso, zomwe iwo amakula; kudziletsa okha ku zakudya za mapuloteni; monga mankhwala a mkaka wowawasa; Musadye zakudya zokazinga, mafuta a broths, mkaka watsopano, zotuta, sausages, confectionery, cookies, mkate woyera. Ngakhale kuti sakudziwa kuti, mwachitsanzo, 50 g wa soseti wosuta ali ndi zotsatira zofanana pa thupi ngati paketi imodzi ya ndudu. Mwachiwonekere, ziwindi zautali zimadziwa lamulo losalembedwera: ngati mukufuna kukhala ndi moyo wathanzi, "wokoma" - idyani mkwiyo (zonunkhira, ulusi, chitsamba chowawa, anyezi, adyo, etc.); mukufuna kudzipatsanso matenda, moyo "wowawa" - wotsamira pa zokoma ndi zonse zomwe timapatsidwa m'matumba abwino ndi mabotolo omwe ali ndi zakumwa zamitundu.

Zogwiritsidwa ntchito zopangidwa kale, zomwe sizikusowa kuphika, kutentha, mikate, maswiti, zokometsera, mowa, zakumwa zamoto zokoma ... - lero ndi chakudya cha tsiku ndi tsiku cha anthu okhala mumzindawu ndi anthu osauka. Chabwino, mwinamwake m'midzi momwemo zilili zosiyana, koma osati zambiri.

Kuchokera mu 1991, mayiko angapo akhala akuchita kafukufuku wochuluka phindu la chakudya cha thanzi. Kotero, mizere yoyamba pa mndandanda wa zinthu zoterezi ndi kabichi, beets, kaloti, tomato, mbewu za fulakesi, adyo, anyezi, watercress, udzu winawake, maapulo, blueberries, cranberries, raspberries, tirigu wosatulutsidwa. Zonsezi tili nazo. Zovuta, si zophweka kusiya zofuna za chakudya, koma kuti mukhale ndi moyo wathanzi muyenera kuyang'anitsitsa zakudya zanu, zizoloŵezi zanu.

Malangizo a tsiku lililonse

Ife tsiku ndi tsiku timasankha kusankha: ndi zinthu ziti zoti tisankhe, kuziphika. Nazi malingaliro a zakudya zowonjezera, zomwe ziyenera kumvera.

1. Perekani zokonda zokolola. Ku Russia, miyezo yambiri yokhudzana ndi mafuta odyera, zakudya zamagetsi, zakudya zowonongeka, utoto, zopatsa mphamvu, etc. Khulupirirani, ndipo musaiwale kuyang'ana.

2. Kuthamanga? Mphodza? Kuphika? Kutentha? Wokhala nawo nyumba ali ndi mayankho ake ku mafunso awa, olamulidwa ndi zowawa, miyambo ndi zizoloŵezi. Ndipo komabe, ngakhale ngati muli pischalik, monga akunena, ndi chidziwitso, pang'onopang'ono amakana kuchita mwachangu. Asayansi apeza kuti zakudya zokazinga zingakhale ndi acrylamide - chinthu chomwe chingasokoneze mavitamini a thupi. Eya, ndipo ngati simungakane zakudya zokazinga nthawi zonse - kuchepetsani nthawi yozizira, pezani kuyaka komanso kutentha.

3. Chakudya chilichonse chiyenera kuyamba ndi saladi ya masamba ku masamba obiriwira. Pali mazana a maphikidwe pa nkhaniyi. Koma chinthu chimodzi chiyenera kutchulidwa. Ku France, Belgium, Holland, m'mayiko ena a ku Ulaya "saladi yachitsulo" saladi za kukongola ndi thanzi zalowa mwakhama. Maziko ake ndi beetroot mitundu Cilindra, kaloti, apulo wowawasa, mafuta otsekemera kapena maolivi. Mu nyengo yachisanu ndi chilimwe, zakutchire zomera zimayikidwa - snyt, mokritsa, rasipiberi, currant, apulo, chitumbuwa ... Mu autumn ndi yozizira - zinamera tirigu, mtedza, zoumba, zouma apricots, prunes, apulo kapena vinyo wa vinyo, madzi a mandimu, uchi pafupi. Ma calories mu saladi woterewa ndi ochepa, koma pali zinthu zambiri zothandiza.

4. Ngati mukusowa kadzutsa kachiwiri, chotukuka, ndiye chokoma bwino ndi masamba ndi zipatso. Tengani nawo pamodzi kuti mugwire ntchito - malo sangatenge zambiri, ndipo phindu lidzabweretsa zambiri.

5. Pang'onopang'ono kutafuna - mumakhala nthawi yayitali. Aliyense amadziwa za izi, komabe chakudya chothamanga, pothamanga ndi chizoloŵezi cha ambiri a ife. Ndipo ndiyomwe mukufunikira kumenyana!

Zimalangizidwa kutsatira ndondomekozi kuti mukhale ndi thanzi labwino, maganizo ndi thupi kwa zaka zambiri.