Zamagetsi ndi zoyera.
Pali zotchedwa zoyera, izi ndi: Zakudyazi, pasitala, mpunga, mbatata, shuga ndi mikate yoyera. Zakudyazi ndizochepa zakudya zophweka. Ndipo zakudya zophweka zimakulungidwa mofulumira kwambiri, zomwe zimapangitsa kuti thupi likhale ndi insulini. Pamene msinkhu uwu ukugwa, mumamva njala, ndipo mukufuna kudya zokoma.
Koma chakudya chomwecho chokha chimapanga maziko a chakudya cha tsiku ndi tsiku. Pangani chakudya chophweka chophweka, monga mkate wa tirigu wonse, pasta wa mitundu yolimba ya tirigu ndi mpunga wofiira. Chakudya chokhala ndi zakudya zovuta zimatenga nthawi yaitali kuti chichepetse ndipo sichidzapangitsa kuti insulini ikhale yolimba.
Zakudya Zam'madzi.
Kukongola kwa khungu kumadalira mafuta awiri ofunika kwambiri acids: Omega-3 ndi Omega-6. Pafupifupi malo okhawo ndiwo nsomba za m'nyanja ndi nsomba - zakudya izi ziyenera kupanga zakudya zanu.
Ubwino wa zidulozi ndikuti amatha kuteteza ndi kuthetsa kutentha kwa khungu (zomwe zimayambitsa kuyeretsedwa kwa pores), kuti azichiza achule. Mofananamo, pogwiritsira ntchito mafutawa mopitirira malire, khungu limasungunuka kuchokera mkati ndipo zakudya zimaperekedwa.
Mafuta a azitona.
Atsikana ambiri akuyembekezera kupeza chiwerengero chochepa cha mafuta, chomwe chimabweretsa mavuto a khungu pamaso. Azimayiwa ali ndi khungu louma, losalala pamaso ndi thupi chifukwa chosowa mafuta. Pankhani ya kudya mafuta osapitirira 20 g., Khungu silingathe kudzichepetsetsa, ndipo thupi silinatenge mavitamini ofunika kwambiri. Mwachitsanzo, vitamini A, yomwe imagwiritsidwa ntchito pofuna kuchepetsa ukalamba. Ndipo magalamu 20 ofunikawa ali mu supuni 2 za mafuta a maolivi.
Mavitamini ndi mchere.
Mavitamini ena ali ndi katundu amene amakulolani kuti muwoneke kuti ndinu wamng'ono komanso mumachepetsa ukalamba. Mwachitsanzo, A ndi E. Pambuyo pake, mavitaminiwa ali ndi mavitamini ochokera ku makwinya. Kupereka khungu kukongola ndi kutsika komanso kuchepetsa kuperewera kwake, amapewa maonekedwe a makwinya oyambirira. Mavitamini ambiriwa ali mu nsomba zapamwamba zomwe tatchulazi, mtedza (amondi ndi walnuts). Koma pali imodzi yomwe imachokera mu mtedza, iyo ili ndi caloriki. Koma mukhoza kudya zidutswa zingapo tsiku (yaiwisi) kapena ochepa.
Komanso, ngozi ina iliyonse kwa khungu, yomwe imayambitsa ukalamba, ndiyo kupangidwira kwaufulu. Zimapangidwa motsogoleredwa ndi dzuŵa ndi chilengedwe choipa. Koma pali antioxidants zomwe zingathe kuchotsa khungu la ufulu wotsutsa. Imodzi mwa mankhwala abwino kwambiri a antioxidants ndi vitamini C ndi selenium. Mavitamini C ambiri amapezeka mu zipatso (zipatso za citrus) ndi masamba obiriwira ndi achikasu. Komanso, vitamini C imatha kukonzanso khungu la collagen. Ndipo collagen, inenso, imapangitsa khungu kukhudzana ndi zotanuka, zomwe zimachepetsa mawonekedwe a makwinya. Selenium imapezeka mu soya, anyezi, chimanga, mtedza. Mu nyama, mazira ndi nsomba - mu ndalama zing'onozing'ono.
Kudya mokwanira kwa chitsulo kumabweretsa kuti mapapu anu alibe oxygen yokwanira. Mwachiwonekere, ndizovulaza khungu. Nyama ili ndi chitsulo chambiri. Koma kuti mutenge zinthu zonse zofunika pakhungu, muyenera kutenga vitamini ndi mineral complexes.
Sungunulani khungu kuchokera mkati.
Kumwa madzi ambiri kumateteza khungu lanu, labwino komanso labwino. Ndi madzi, tiyi wobiriwira komanso timadziti tawo. Mu tiyi yakuda, soda, khofi ili ndi caffeine, ndipo imayambanso thupi, ndi diuretic, yomwe imachotsa madzi m'thupi. Ndikofunika kuyesa kudya potaziyamu yambiri, imasunga madzi mofanana ndikuyimira kayendedwe ka madzi m'thupi.
Mowa ndi zonunkhira.
Ngati khungu lanu limakhala lofiira, musamamwe mowa (makamaka vinyo wofiira) ndi zonunkhira mu mbale. Kawirikawiri khungu la munthu limamwa mowa, zokometsera zokometsera, mitundu yambiri ya juisi wofiira, zakudya zophika kapena zosuta.
Ksenia Ivanova , makamaka pa webusaitiyi