Monga lamulo, timadwala nthawi zambiri m'nyengo yozizira, masika ndi autumn. Panthawiyi, nyengo imathandiza kuchepetsa chitetezo cha thupi komanso maonekedwe a tizilombo toyambitsa matenda. Pamene nyengo ikuzizira, thupi lathu limafooka ndipo limakhala loopsya ku matenda. Koma izi zingathe kukonzedwa ndi zakudya zoyenera. Inde, chakudya chimodzi sichikwanira. Ndikofunika kuvala mofunda, kutenga mavitamini ndikusiya thupi kusagwira ntchito. Koma chakudya cholondola ndi choyamba. Tiyeni tigwire limodzi momwe tingamangidye zakudya zachisanu.
Zothandiza kwambiri ndi zatsopano
Aliyense wa ife amadziwa kuti m'nyengo yozizira zipatso zambiri ndi ndiwo zamasamba zikukhala zodula. Ndipo ndizo zowonjezera mavitamini.Koma kwenikweni, chakudya cha chisanu chikhoza kukhala chopanda mtengo. Pazifukwazi, zimakhala zosavuta kugula zipatso ndi ndiwo zamasamba zomwe ziri pamasamulo: radish, kaloti, kabichi, beets. Zomerazi zili ndi mavitamini ambiri othandiza. Kuwonjezera pamenepo, akhoza kudya zonse zofiira komanso zopota.
Musaiwale za zipatso. Zitha kukhala maapulo, malalanje, mandimu, nthochi, timangerines, mphesa, zipatso zamphesa ndi tadaleye. Mitengo ya zonsezi sizitali, kotero munthu aliyense angathe kuzilandira. Kuwonjezera apo, zonsezi ndi zothandiza kwambiri, komanso ndi zokoma.
M'nyengo yozizira, nthawi zonse muyenera kudya chakudya chamadzi ozizira. Zikhoza kukhala supu, supuni - mbatata yosenda, borscht ndi tadaleye. Nthawi imodzi patsiku, mbale iyi iyenera kupezeka mu zakudya zanu, ngakhale ngati simukuzikonda kwenikweni.
Phatikizani mafuta mu zakudya zanu. Iwo amangokhala osasinthika m'nyengo yozizira. Mu zakudya zanu muyenera kukhala ndi mafuta oposa 55%, ndi 45% mwa zomera. Ngati mumapitiriza kudya kapena kudya, khalani pansi pa nsomba zonenepa - tuna ndi nsomba. Kuphatikizana ndi mafuta, pali zinthu zambiri zothandiza komanso zazikulu mu nsomba.
Malingana ndi mtundu wa ntchito, muyenera kuwerengera chiwerengero cha makilogalamu ofunika tsiku lililonse. Ngati mukuchita masewera olimbitsa thupi, muyenera kulandira makilogalamu osakwana 2,400 patsiku. Kupanda kutero, thupi lanu lidzakhala losavuta kutenga matenda ndi mavairasi.
Bwerani pa tizilombo toyambitsa matenda
Pofuna kuteteza thupi lanu ku matenda, muyenera kudya anyezi ndi adyo tsiku lililonse. Kodi mukudziwa kuti kugwiritsira ntchito katsulo kamodzi kokha katsiku kumakhala ndi mankhwala ophera tizilombo komanso tizilombo toyambitsa matenda? Ngati mukuwopa fungo lokhazikika, ingoyimitsa dzino lonse popanda kuliyesa. Zomwezo zikhoza kunenedwa za uta. Iye ndi wofunikira kwenikweni. Chifukwa cha phytoncides, yomwe ili m'kati mwake, ili ndi mphamvu yotsutsa-yotetezera ndipo imapangitsa mphamvu zotetezera zamoyo.
Pofuna kuthana ndi matenda, thupi limasowa zinthu monga mapuloteni, iron, zinc ndi selenium. Zonsezi zikhoza kupezeka mu njuchi, ndipo zikuluzikulu. M'nyengo yozizira, ng'ombe ikhoza kuphatikizidwa ndi masamba ndi adyo.
M'nyengo yozizira, katundu pa chithokomiro amakula. Choncho, m'pofunikira kuti mukhale ndi ayodini okwanira mu zakudya zanu. Izi zimakhala zazikulu kwambiri, nsomba za m'nyanja, anyezi. Iodini imatha kupezeranso mavitamini a mavitamini apadera.
Ngati mumakhala ozizira nthawi zonse m'nyengo yozizira, ngakhale kuti mukuvala bwino, izi zikhoza kusonyeza kuti muli ndi vuto ndi chitsulo m'thupi. Chitsulo chikhoza kupezeka ku zinthu monga maapulo, bowa, nyemba ndi nyama.
Ngati mumakonda maswiti ndipo simukuimira moyo wanu popanda iwo, ndiye kuti simuyenera kuwasiya. Koma ndibwinobe kugwiritsa ntchito. Popeza simungapindule ndi mkate uliwonse wa mkate kapena mkate. Koma mafuta owonjezera ndi shuga ndi okwanira. Ndi bwino kubwezeretsa zokoma zonsezi ndi zipatso zouma, mtedza kapena zipatso zatsopano.
Zakumwa zabwino za m'nyengo yozizira zidzakhala teas, decoctions, zakumwa za zipatso ndi infusions, zomwe zili ndi shuga zosachepera. Komanso, mumayenera kumwa madzi ambiri oyeretsedwa. Chifukwa kutayika kwa madzi ndi chamoyo kumapangitsa kuti mukhale ndi chimfine. Ndibwino kuti musaphatikize khofi ndi zakumwa zoledzeretsa, zomwe zili ndi caffeine.
Kodi chakudya cham'mawa chiyenera kukhala chiyani?
Chakudya cham'mawa ndi chimodzi mwazofunikira kwambiri pa zakudya zathu. Kuchokera momwe timadyera mmawa m'mawa, thanzi lathu lidalira tsiku lonse. Choncho, nthawi zonse muzidya m'mawa. Makamaka m'nyengo yozizira. Ndipotu, thupi lathu limafuna zida zowonjezera kuti zikaniza tizilombo toyambitsa matenda ndi matenda.
Anthu onse akhoza kupatulidwa mu mitundu iwiri. Mtundu woyamba ukhoza kukhala ndi omwe amagwiritsidwa ntchito nthawi zonse kudya mmawa m'mawa, monga mtundu wachiwiri wa iwo omwe sangathe ngakhale sangweji ndi tiyi. Mwatsoka, asayansi ambiri atsimikizira kuti gulu la anthu omwe amakana chakudya cham'mawa m'mawa, amatha kuvutika ndi matenda a mtima, kupsinjika ndi kuchepetsa chitetezo cha thupi. Kuwonjezera apo, ngati mulibe chakudya cham'mawa, ndiye chamadzulo, idyani kawiri kawiri. Choncho, chakudya chonse chowonjezera chidzapita kumbali.
Dziyeseni nokha kuti mukufunikira kudya kadzutsa osachepera theka la ola mutadzuka. Mukangoyamba kudzuka, musayambe kudya, pamene thupi limasowa nthawi kuti likhale labwino pambuyo pake. Mukangoyamba pabedi, imwani kapu yamadzi ofunda ndi mandimu ndi uchi. Pambuyo pake mukhoza kusamba. Pa nthawi ino mimba yanu iyamba kugwira ntchito ndipo mudzakhala ndi njala.
Pa kadzutsa mungadye chilichonse chimene mukufuna. Koma ndi bwino kupatsa zakudya zotsatilazi: mazira yophika, yogurt, msuzi wambiri, saladi ya zipatso. Musamadye mopitirira muyeso. Apo ayi, mutha kumamva msinkhu komanso kugona. Ndi bwino kutulutsa pang'ono ndikupangisa kakang'ono ka sangweji kapena apulo tsiku. Ngati mugwirizanitsa ndi zochitika za m'maganizo, onjezerani chokoleti chaching'ono kapena uchi. Zakudya izi zidzadzaza ubongo wanu ndi shuga.
Ngati muli ndi tsiku lovuta, komwe kuli mphamvu zamthupi, ndiye kuti kadzutsa chiyenera kukhala chokhumudwitsa. Mukhoza kudzipangira sangweji ndi nkhuku, letesi, tomato ndi tsabola. Ndibwino kuti mutenge m'malo mwa wakuda kapena bran. Kuchokera ku mkate woyera, iwo ali amphamvu kwambiri, ndipo pambali, sizosangalatsa kwambiri. Komanso mummawa wanu rationnochno mumakhala ndi phala, mungathe kuwonjezera mkaka.
Kuti mupeze mphamvu zomwe mukusowa tsiku lonse, konzani omelette ndi tchizi. Mukhoza kudya kadzutsa muesli ndi mtedza, mkaka ndi zipatso. Ngati mukufuna, konzekerani zikondamoyo ndi kupanikizana kapena tchizi ndi kirimu wowawasa.
Kuti mukhalebe wathanzi m'nyengo yozizira, muyenera kudya ndi kusankha zakudya zomwe zili ndi mavitamini ambiri, macro ndi microelements.