Ngati mkazi sakufuna kuti azikhala bwino ndikusunga mgwirizano kwa zaka zambiri, ndiye kuti akhoza kuika kabichi m'dengu, mosasamala kanthu kuti ndi wotani: mtundu, wofiirira, wachi Chinese, broccoli, woyera kapena wina aliyense. Kabichi onse ndi othandiza ndipo ali ndi zofunika kwambiri zamamino acid, microelements, mavitamini. Kabichi ndi magwero a vitamini A, C, E, K, PP, U, ma vitamini a gulu B. Komanso: fluorine, manganese, zinki, iron, magnesium, potassium, phosphorous, microelements, calcium.
Fiber ya kabichi imatsuka matumbo kuchokera ku slags, normalizes kuyamwa kwa zakudya, kumapangitsa chimbudzi. Zimakhala ngati zikuchotseratu zonse zosafunikira kuchokera m'matumbo a m'mimba.
Ma antioxidant complexes a kabichi amachulukitsa chitetezo. Kolifulawa ali ndi zinthu zomwe zimalepheretsa kupanga maselo a khansa kapena kuchepetsa kukula kwawo. A woyera kabichi sauerkraut ndi zipatso za cranberries, ndipo stewed ndi prunes angatetezedwe wotchedwa elixir of mgwirizano.
Nyanja kale imatenga malo olemekezeka, imakhala ndi ayodini wambiri, omwe "amadyetsa" chithokomiro, motero amaonetsetsa kusintha kwa thupi kwa thupi. Ndi kusowa kwa mahomoni a chithokomiro, kuchepa kwa kuganiza, edema, kunenepa kwambiri kumakula, ndipo apa sikunali kukongola.
Kaloti ndi beets - zidzakuthandizani kulimbana. Saladi kuchokera kwa iwo ayenera kudzazidwa ndi mafuta a azitona kapena mpendadzuwa, mwinamwake mavitamini a masambawa sali otengeka ndi thupi.
Radishi ndi wolemera kwambiri, ndipo ili ndi salicylic ndi nicotinic acids. Kuwidwa mtima komwe kumayendetsa kumapangitsa kuti apange bile, zomwe zimalepheretsa kudya, komanso kumaimitsa chimbudzi. Ndi acid acid yomwe imathandiza kwambiri kuti mafuta asokonezeke. Fiber yowonjezera imalimbitsa mitsempha ya m'mimba.
Maluwa, katsabola, parsley, sipinachi, letesi - palokha "kufunsa mudengu." Izi ndi zomera zochepa (mpaka makilogalamu 130 pa kilogalamu ya greenery). Mavitamini olemera A, B, C, K, folic acid ndi microelements. Komanso fluorine, calcium, sodium, phosphorous, zinki, potaziyamu, magnesium.
Mafuta ofunika kwambiri a parsley ndi katsabola adzakweza mawu ndi mawonekedwe, ndi saladi ya masamba osiyana, ovekedwa ndi apulo cider viniga ndi mafuta, adzathetsa bwino kwambiri mankhwala a spring hypovitaminosis ndipo adzakhala chakudya chosangalatsa kwa iwo omwe sakufuna kukhala bwino.
Zipatso ndi zipatso
Zipatso zotchedwa Citrus zili ndi vitamini C, A, Gulu la B, lili ndi fiber, pectin, magnesium, potassium, calcium, folic acid, choncho ndibwino kupewa matenda a atherosclerosis komanso kusunga ntchito ya mtima. Pambuyo pa mapepala a mapepala a "Mezima" amatha kusinthidwa ndi magawo angapo a lalanje kapena mandimu.
Pamene mutaya thupi, simungathe kuchita popanda maapulo. Imeneyi ndi chipatso chofala kwambiri m'magulu athu ndi otchipa kwambiri. Mu chakudya cha mkazi yemwe akufuna kukhala wofanana, ndithudi amagwa maapulo, chifukwa amazoloŵera mafuta a metabolism, amasiya mafuta owopsa (cholesterol), motero amachulukitsa peresenti ya polyunsaturated mafuta acids.
Mapeyala akhoza kuwonjezeredwa bwino ku maapulo, iwo ali amchere komanso okoma, olemera mu pectin. Komabe, ziyenera kukumbukiridwa kuti mapeyala ali ndi zotsatira za astringent.
Kutaya thupi kumalimbikitsidwa ndi zipatso - izi ndi zachilengedwe zamakono. Mabulosi akuda, strawberries, blueberries, strawberries, raspberries, currants - zipatsozi zimamasula thupi kuchokera ku mafuta chifukwa cha vitamini C. Zambirizi zimapindulitsa.
Mabulosi ambiri ndi vwende, amatsuka impso ndi ureters, amachotsa slag. Zotsatira za mavwende zidzakula ngati idyetsedwa ndi mkate wa mkate.
Nyama ndi nsomba
Choncho, mudengu la chakudya la mkazi yemwe akufuna kukhalabe wochepa ndipo sakufuna kuchira, muyenera kuwonjezera mbalame, nyama ya kalulu, nyama yamphongo ndi ya ng'ombe yonenepa.
Gwero la mapuloteni a nyama ndi nkhuku mazira, zimaphatikizidwa mu zakudya zowononga. Mazira a mazira ali ndi vitamini A wambiri ndipo amawunika zinthu, zomwe zimakhudza kwambiri mafuta.
Nsomba - chinthu chofunika kwambiri chokhala ndi mgwirizano. Nsomba za m'nyanja zimabweretsanso thupi ndi mafuta a polyunsaturated acids, omwe sungasinthe, chifukwa matupi a anthu sangathe kuwapanga.
Mavitaminiwa amatchedwa Omega-3, omwe akuphatikizidwa kukhala gulu la "mavitamini F". Mafuta amchere amathandiza kwambiri thupi, kuphatikizapo mavitamini A, D, E, K. Mavitamini, omwe ndi mbali ya mavitamini omwe amathira mafuta, mapuloteni ndi mafuta.
Nsomba za m'nyanja zimachokera ku microelements, makamaka calcium, phosphorous, ayodini.
Ngati mapuloteniwa akudya popanda kupitirira, izi zidzakuthandizani kuchepetsa mafuta ndi kumanga minofu.
Zotsatira za mkaka wobiriwira
Musati mukhale ndi zokongola zokongola komanso opanda mkaka wowawasa. Zakudya zamkaka zamtundu zimakhala ndi mavitamini a Gulu B, amatha kuthetsa poizoni m'mimba, ndipo ali ndi mabakiteriya opindulitsa.
Tchizi tating'ono timakhala ndi mapuloteni, omwe amapezeka mosavuta ndi thupi, sulfure, phosphorous, calcium, kotero zimakhala zokhudzana ndi thupi kwa nthawi yaitali.
Zakudya zabwino zowonongeka - kanyumba tchizi ndi zitsamba zatsopano: kuzengereza pang'ono wowawasa, kuwonjezera shuga pang'ono, ndi kukonzekera misala mu chosakaniza. Finely kuwaza amadyera - parsley, katsabola, sipinachi, letesi. Tchizi tating'onoting'ono timasakaniza ndi masamba ndipo timayika phiri pa mbale, tidzakongoletsa ndi masamba a saladi wobiriwira.
Kulemera kwachibadwa, thanzi labwino, ndi chitetezo cha mthupi mwa njira zambiri kumadalira mkhalidwe wa m'mimba ya microflora. Choncho, tsiku lililonse usiku muyenera kumwa kapu ya kefir, yomwe imathetsa mavuto ambiri nthawi yomweyo.
Tea
Tiyi yobiriwira ndi zakumwa zabwino kwambiri kuti muthe kuchepa. Amadzaza thupi ndi tizilombo toyambitsa matenda, amawotcha mafuta ndipo ndi antioxidant amphamvu, ndiko, kumangirira ndi kuchotsa zinthu zopanda malire, zomwe zingayambitse mapangidwe a khansa.
Muyenera kudziwa kuti tiyi wobiriwira sangathe kumwa mofulumira atangodya, amachepetsa kwambiri mimba, amachepetsanso m'mimba mwake: chakudya chimadetsedwa komanso chimakhala chochepa. Ndi bwino kumwa tiyi pakati pa chakudya kapena osachepera theka la ora mutatha kudya.
Idye chakudya chofulumira
Sabata imodzi. Maola 4 kuti adye, kusinthanitsa ma malalanje atatu ndi mazira 3 owiritsa, mwachitsanzo,
08.00 - 3 malalanje;
12.00 - 3 mazira owiritsa;
16.00 - 3 malalanje;
20.00 - 3 mazira owiritsa.
Pakati pa chakudya, imwani tiyi wobiriwira.
2 sabata. Maola 4 alionse, idyani phala la oatmeal kapena buckwheat. Pakati pa chakudya, imwani tiyi wobiriwira.
3 sabata. Maola 4 aliwonse muli zipatso ndi ndiwo zamasamba, panthawi yomwe amamwa tiyi wobiriwira.
Sabata lachinayi. Pitani ku menyu yachizolowezi, koma idyani theka la gawolo kuchokera pafupipafupi. Ndipo, ndithudi, tiyi wobiriwira! Mukapulumuka zakudya, zotsatira zake zidzakhala zodabwitsa!
Zakudya zamakaka
Kawirikawiri amakhulupirira kuti kuti muchepetse thupi, muyenera kusiya zonse. Koma izi siziyenera kuchitika. Chakudya cha Rye, opanga chakudya, mikate yopatsa chakudya ndi mkate ndi chimanga - gwero la zakudya zamagetsi ndi mavitamini B.
Nyemba ndi tirigu
Kuchokera kumsanganizo kusankha oatmeal ndi buckwheat.
Buckwheat ili ndi mapuloteni 11%, omwe ndi oposa mbewu zina. Icho chiri chonse, inu mukhoza "kukhala" kwa masiku angapo.
Zakudya zamakono zokonza Olga Sumskaya zili ndi phala la buckwheat (popanda mafuta, shuga, mchere) ndi tiyi wobiriwira masiku awiri kapena atatu. Amamuthandiza kuti akhalebe wolemera. Woimba nyimbo Natasha Koroleva, wotchuka chifukwa cha chiwonetsero chake chokongola, amasankha phala la buckwheat masiku osala kudya.
Oatmeal ili ndi vitamini E zambiri, yomwe imayambitsa kubereka ndi achinyamata.
Phala la oatmeal, lophikidwa pamadzi, limakhala ngati sorbent lachilengedwe, limatulutsa nembanemba ya m'mimba.
M'mawonekedwe a nyemba (soya, nyemba, nandolo) pali phytoestrogens, zinthu zofanana ndi maonekedwe a mahomoni achiwerewere. Nthanga zam'mimba zimakhalanso ndi mapuloteni a masamba.
Amadyetsa komanso amathandiza mzimayi omwe ali m'chikhalidwe chodziwika bwino. Ndipo mahomoni, motero, adzasamalira mgwirizano wa chiwerengero cha akazi ndi kukongola. Zindikirani, kuti pamene akuseketsa nyemba ndi nyemba zobiriwira zaperesa ndi zozizira.
Mafuta ndi zonunkhira
Zonse zofunika kuti tikhalebe okongola ndi mgwirizano amasankhidwa, kodi tidzasangalala ndi chiyani? Inde, zonunkhira ndi zonunkhira.
Nkhuni, cilantro, tarragon, sage, ginger, timbewu tonunkhira, rosemary, thyme, basil, tsamba labado, wakuda ndi tsabola wofiira zidzakuthandizani kuchepetsa thupi m'thupi ndikupatsanso zakudya zowonjezera zokoma komanso zokoma.
Mphuno ya mpiru ndi horseradish imatsuka bwino mitsempha ya mthupi kuchokera ku kolesterolini, kuwonjezera kuyendera kwa magazi, adyo ali ndi katundu womwewo.
Uta umagwiritsanso ntchito aphrodisiac - umalimbitsa mwayi wa kugonana ndi libido. Chophikira cha supu ya anyezi ndi cha French, omwe saganizira moyo wawo wopanda chikondi.
Kununkhira ndi zonunkhira ndi zonunkhira zakudya zimafuna kuvala bwino. Zokonda ziyenera kuperekedwa kwa mafuta a azitona. Mtengo wake sungakhale wotsimikizirika kwambiri pokhudzana ndi kulemera ndi chakudya chokwanira. Maolivi ndi maolivi, monga akatswiri apeza, zimathandiza kuchepetsa kulemera kwa thupi, kuchepetsa mafuta m'thupi m'magazi, kuonetsetsa kuti mchere ndi mafuta mu thupi.
Tsopano tikudziwa zakudya zomwe mumayenera kudya kuti zisakhale bwino. Zakudyazi ndizoyenera kudya chakudya chokwanira cha banja lonse ndikusunga mgwirizano. Palibe amene adzakhale ndi njala ndi zinthu zoterezi. Musakhulupirire mawu akuti mayi akhoza kukhala wochenjera kapena wokongola. Monga lamulo, akazi okongola ali anzeru, chifukwa kuti akhalebe ochepa komanso okongola pa msinkhu uliwonse, wina amafunikira mphamvu, chidziwitso, nzeru ndi luso.