Pokhala "mtsikana wabwino", mumadzipereka tsiku ndi tsiku mawu: pa chakudya chamadzulo kuti mudye nsomba, mu chotukuka - zipatso, ndi chakudya chamadzulo kukonzekera saladi wobiriwira ... Koma tsiku lomaliza - kachiwiri! - amapangidwa m'njira yoti pamadzulo mumakhutira ndi gawo la pasitala ndi mafuta a msuzi, ndipo madzulo mumatulutsa saladi masamba ndi tomato kuchokera ku hamburger yogula, mukudzikweza nokha kuti musakhale mwana yemweyo yemwe nthawi zonse amakhala ndi masamba. Nthawi yomweyo dzikhululukire! Pambuyo pake, ngati mumvetsetsa, kudya kwanu sikoipa. Kuti mukhale wathanzi komanso woperewera, sikoyenera kuti mukhale angwiro. Pofuna kugula zinthu zopindulitsa komanso kukana kugula maswiti, asayansi ochokera ku yunivesite ya Utah amalangiza asanadyeko kuti adye sangweji. Werengani malemba! Kafukufuku amasonyeza kuti timadya shuga 3-8 makilogalamu pachaka! Maltose, dextrose kolulu), fructose - zonsezi ndi shuga. Ngakhale kusintha kochepa pa zakudya zanu, monga kuika mkate woyera ndi tirigu wamba, ndi spaghetti wamba - ndi macaroni kuchokera ku mitundu yolimba ya tirigu, zimakhudza thupi. Ndipo tidzakuthandizani ndi izi, kupereka malangizo pa kukonzekera mwanzeru pazakudya zanu za tsiku ndi tsiku. Mukhumba lanu kuti musinthe zakudya, khalani olimbikira, koma musadzipangitse nokha zovuta. Mwina, n'zosatheka kuchotsa pa zakudya zamtundu wa mafuta ndi chokoleti ndipo sizigwira ntchito, makamaka ngati mukukumana ndi mavuto pakalipano. Koma pambuyo pa zonse, kuchepa kulikonse, komwe kumaphatikizapo zakudya zochepa, kuti thupi lidzigwedezeke. Poyankha, akuyamba "kupulumutsa", metabolism imachepetsanso, ndipo m'tsogolomu zidzakhala zophweka kubwereranso, ndipo kuchotsa kilos ndizovuta kwambiri. Kotero kuchokera kunja. Chosankha chathu ndikutanthauza golidi!
Njere zonse: fiber
Momwemonso, mumadya chakudya chamagawidwe kokha kokha ngati kamapangidwa kuchokera ku ufa wambiri wa tirigu wambiri, motero amayesera kuchepetsa chiopsezo cha matenda a mtima. M'dziko lenileni, pa kadzutsa mumakhalabe "okhulupirika" ku tirigu ndi kudya oatmeal, koma pamasana ndi chakudya chamadzulo simutsatira mfundoyi.
Golidi amatanthawuza
Ganiziraninso zakumwa zanu zozizira, m'malo mwa kuyanika ndi osakaniza kwa mbewu zonse kapena popcorn. Amayi ambiri amafunika chakudya cha 5-6 patsiku (gawo limodzi - kagawo kakang'ono ka mkate, chikho cha ½ chikho chophika kapena pasta, chikho cha 3 chikho chosagwiritsidwa ntchito). Pa nthawi yomweyo, osapitirira theka la ife amawalandira monga mawonekedwe a ufa wosafa. Ndipo zimakhala zomvetsa chisoni, malinga ndi kafukufuku wopangidwa ku yunivesite ya Harvard, ngakhale magawo awiri kapena atatu a mbewu zonse tsiku limachepetsa chiopsezo cha mtima kapena chitukuko cha shuga ndi 30%. Posankha zakudya zambewu, onetsetsani kuti mukuwerenga lemba: ufa wonse uyenera kukhala woyamba pa mndandanda wa zosakaniza.
Zamasamba ndi zipatso: mavitamini
Momwemo, mumadya zipatso kapena ndiwo zamasamba patsiku lililonse, kuti mutenge zakudya zokonzedwanso 9 tsiku lililonse. Mudziko lenileni, mumagwira ntchito nthawi yaitali kuti zitsamba ndi zipatso zisanafikepo zimakhala ndi nthawi yokhala ndi mpweya wabwino, mpaka mutakonzekera kuphika chinachake. Ndipo masamba okhawo atsopano omwe ali mu menyu yanu ndi masamba a saladi, amagawanika pakati pa magawo a mkate mu sangweji.
Golidi amatanthawuza
Onjezerani masana masana. Bweretsani sandwich yomwe mukuidziwa ndi nkhuku saladi ndi masamba ndi masamba. Choncho, mumatha kupeza masamba 4-5 a ndiwo zamasamba. Izi ndizomwe mumakhulupirira. Osati "kukwaniritsa mlingo umenewu" kwa nthawi yaitali, mumayesetsa kupeza zofunikira za zinthu zofunika, mwachitsanzo, folic acid. Phunziroli, amayi omwe adachulukanso kumwa zipatso ndi ndiwo zamasamba kuchokera pawiri mpaka asanu pa tsiku, adachepetsa chiopsezo cha matenda a mtima ndi 28%. Zagawo ndizochepa kuposa momwe mukuganizira: Mmodzi mwa iwo ndi 1 chikho cha zitsamba zatsopano kapena 1/2 chikho cha zipatso kapena ndiwo zamasamba. Sakanizani makapu awiri a sipinachi kapena arugula ndi 1/4 chikho cha nyemba, kuwonjezera 1/2 chikho cha broccoli ndi tomato ndi 1/4 chikho kagawoti kaloti, ndipo ndi ndalama zomwe mukusowa. Ngati simukukonda saladi, idyani masangweji ndi chifuwa cha nkhuku, chidutswa cha avocado ndi phwetekere, ndi mbale ya msuzi wa masamba. Ndipo mumakwaniranso cholinga chanu, kuwonjezera pa mankhwala omwe amatchulidwa galasi la madzi a masamba 100% ndi peyala imodzi. Ngati mumadumphira pamsika sizingatheke, khalani pa zipatso ndi masamba. Malingana ndi kafukufuku wofalitsidwa mu Journal of the Science of Food and Agriculture, iwo akhoza kukhala ndi mavitamini ambiri monga atsopano, ngati atakhala okhwima okhwima: ndiye adzakhala ndi zinthu zothandiza kwambiri.
Zokoma: gwero la zopangira zopanda kanthu
Mwabwino, mumapewa ma cookies, maswiti ndi chokoleti, kuti musadwale. Mudziko lenileni, mumakhumudwa kwambiri, mwatsalira chakudya chamadzulo.
Golidi amatanthawuza
Mukhoza kukhala ndi zinthu zina nthawi yamadzulo ngati mutatsatira malamulo awiriwa. Choyamba, sankhani chinthu chamtengo wapatali, monga chokoleti chakuda, mtedza wa 1/4 kapu ndi zipatso zouma. Chachiwiri, gawolo liyenera kukhala laling'ono. Kumbukirani ulamuliro wa zidutswa zitatu. Zosangalatsa zambiri kuchokera ku chakudya chimene mumapeza, kungoyambira nthawi yoyamba ndi yomaliza. Onjezerani chimodzi, pakati, ndipo muzisangalala ndi mchere womwewo mofanana ndi kuwukoma katatu. Akufunabe chinachake kuti chifufuze? Azimayi nthawi zambiri amalakalaka maswiti kuti azisangalala, zomwe zimapangitsa kuti shuga aziwonjezeka. Sungani mlingo umenewu mosasunthika, kuyang'ana zakudya ndi kugawa bwino chakudya. Idyani nthochi mu phwando lisanafike masana, ndi sangweji ndi mkate wa tirigu - madzulo.
Zamagetsi zotsitsimutsa: zowonjezera sodium ndi mafuta
Mwamtheradi, mumachotsa zakudya zanu zam'chitini ndi zakudya zabwino, chifukwa muli ndi mchere komanso mafuta ambiri. Mudziko lenileni, mumadya msuzi wophika masana, ndipo madzulo - chakudya chofiira chachangu, chifukwa simukufuna kuphika konse. Mukhoza kupitiliza kugwiritsa ntchito mankhwala osakaniza omwe alibe mankhwala oposa 800 g ya sodium ndi 3.5 g mafuta okhutira pamtundu uliwonse (akatswiri amalangiza kuchepetsa kudya kwa 2300 mg ndi 18 mg pa tsiku, motero). Kukhala ndi mchere nthawi zambiri mu zakudya kungathe kuwonjezera kuwonjezeka kwa kuthamanga kwa magazi, ndi mafuta odzaza - kuwonjezeka kwa mlingo wa cholesterol choipa. Komabe, opanga samaganizira izi nthawi zonse. Inde! Pambuyo pake, mchere ndi mafuta bwino "zimawonetsa" kukoma kokha kwa mbale. Chikho cha Zakudya Zakudya Zotsirizidwa ndi nkhuku, mwachitsanzo, zingakhale ndi 1000 mg ya sodium. Mwamwayi, sizinthu zonse zomwe zimagwiritsidwa ntchito pamapeto ndi zomwezo, ndipo chofunika kwambiri - phunzirani mosamala chizindikirocho. Pogwiritsa ntchito njirayi, phukusi laling'ono lingakhale ndi magawo awiri, ndipo ngati "mutengapo", mumapeza mchere komanso mafuta muwirikizawiri. Chakudya chamadzulo ndi mankhwala ambiri omwe amatha kumaliza amakhala ndi mafuta ambiri komanso mchere. Ngati mulibe nthawi yophika, sungani masamba osungunuka ndi kudula zipatso m'firiji.
Nyama yofiira: mafuta odzaza ndi kolesterolini
Momwemo, simukudya nyama yakufiira kuti mupulumutse mtima wanu. Mudziko lenileni, pokhala mukudya kwa masiku angapo, mukudzipindulitsa nokha ndi steak mafuta.
Golidi amatanthawuza
Musataye nyama yofiira kwathunthu. Pamapeto pake, ng'ombe ndi imodzi mwa mapuloteni, zinc, iron ndi mavitamini B. Komabe, muyenera kukhala ochepa: mwa kudya nthawi zonse, mumakhala ndi mafuta ochuluka kwambiri okhutira mafuta ndi mafuta m'thupi. Zoonadi, kufufuza kwatsopano komwe kunafalitsidwa mu Archives of Internal Medicine kunapeza kuti iwo omwe adadya 125 magalamu a nyama yofiira tsiku (yaying'ono yophika ng'ombe kapena steak) anali oposa 30% omwe amafa makamaka chifukwa cha matenda a mtima m'zaka 10 kuyesera kunapitiliza. Mu sabata, mutha kudya 540 magalamu a nyama yofiira kapena magawo 6 a magalamu 90. Kodi mukuganiza kuti izi ndi zambiri? Koma izi siziri chomwecho, popeza kuti chiwerengero cha njuchi yomwe mudzatumikire mu lesitilanti, idzalemera 150 g Nthawi zonse muzisankha zidutswa zonenepa za mafuta.
Zamakaka: calcium
Ndibwino kuti mupeze calcium yokwanira, kudya mavitamini atatu a mkaka ndi mafuta ochepa tsiku lililonse. Mudziko lenileni, kupitirira komwe mukuchita ndiko kutsanulira kirimu m'mawa khofi ndikumalingalira kumapeto kwa tsiku ngati mungathe kuwerenga gawo la kirimu kirimu "mkaka."
Golidi amatanthawuza
Amayi ambiri amakhulupirira kuti ayenera kudya yogurt kapena kumwa mkaka wa mkaka pa chakudya chilichonse, mwinamwake samangopeza 1000 mg ya kashiamu tsiku lililonse. Komabe, izi siziri choncho. Ndipotu mukhoza kupeza mlingo waukulu kwambiri wa kashiamu ndi masamba ena, monga kabichi (179 mg ya mchere pa chikho) kapena pakashi saladi (158 mg pa chikho). Mumamwa madzi oposa 50 peresenti kuchokera ku masamba obiriwira, komanso kuchokera ku mkaka - pafupifupi 32%. Yambani tsiku lanu ndi galasi la yogurt wosasakaniza kapena low calorie yogurt, chakudya chamasana, ikani chidutswa cha tchizi cha Swiss pa mkate wa tirigu wonse, kuwaza pasitala ndi pasitala kuti mudye chakudya, kudya gawo la letesi la chakudya, ndipo muzidya mkaka wa kirimu wa mchere, ndipo muzitha kusinthanitsa mosavuta mlingo wanu wa tsiku ndi tsiku calcium.
Zinthu zomwe ziyenera kukhala nthawi zonse mukhitchini yanu
Palibe nthawi yotsitsa ndi sitolo? Palibe vuto! Pambuyo pake, mufiriji wanu nthawi zonse muli mankhwala othandiza pa zakudya zathanzi ndi zokonzeka.
Mafuta
M'malo mowatambasula ndi mkate, tidzakhala ndi puloteni yokhala ndi puloteni komanso yosavuta kwambiri. Kuti muchite izi, onjezerani 1/3 chikho cha mafuta kwa 3 tbsp. l. viniga ndi soya msuzi. Gwiritsani ntchito pasitala ndi nkhuku ndi zobiriwira.
Tomato
Gwiritsani ntchito ngati marinade kuti muzidya nyama. Asidi a phwetekere amapereka kukoma kwa mapuloteni, ndi zonunkhira - fungo losangalatsa. Ndipo inu mumalandira 1 kutumikira kwa zamasamba. Kuwotchera tsiku lomwelo, ukhoza kusandutsa kadzutsa labwino kwambiri, ngati mutapatula chikho chimodzi, muziwaza ndi mkaka wa soy, nyengo ndi sinamoni yaying'ono ndi shuga wofiira. Kenaka mphindi zochepa zimatenthetsa mu saucepan ndikuziyika pa mbale, kuwaza ndi nthochi kapena zipatso zatsopano. Amakhala ndi calcium komanso mankhwala opatsirana pogwiritsa ntchito chitetezo chokwanira. Ndipo ngati mutasakaniza ndi katsabola, mutenga msuzi wophika nsomba, nkhuku kapena mbatata zophika.
Oily nsomba: omega-3 acids
Momwemo, mumadya sabata iliyonse nsomba ziwiri zamphongo, zothandiza pamtima, monga nsomba kapena salimoni. Mudziko lenileni, simukuyang'ana mu dipatimenti yosungiramo nsomba, chifukwa nsomba zofiira sizikhala zotsika mtengo, ndipo zitatha kukonzekera ku khitchini pali fungo lapadera kwa nthawi yaitali! Tsiku lililonse, imwani mankhwala ndi omega-3 acids. Zakudya zamtundu wathanzi zomwe zimatulutsa kutupa, zomwe zingayambitse matenda a mtima, shuga komanso ngakhale khansara.