Nzeru
Achinyamata ali ndi nkhawa kwambiri pa dongosolo la mitsempha ndi ubongo. Ndi nzeru kuti mupirire ntchito zovuta kwambiri ndikupeza msungwana watsopano athandizidwe ndi ayodini. Nsomba, shrimps, squid, nsomba za m'nyanja, algae salads zimathandizira ntchito yogwira ntchito ya ubongo ndi njira yopititsa patsogolo yobereka.
Miyala
Thupi lokula likusowa "zomangamanga," kenako m'malo mwa calcium mumphongo, dongosolo lofanana, koma strontium yowonjezereka, ikhoza kumangidwa. Komanso, pambuyo pa ngoziyi ku malo osungira nyukiliya ku Chernobyl, chiŵerengero chake chawonjezeka. Choncho muyenera kumupatsa mtsikana kalisiyamu yofunikira: 800-1000 mg pa tsiku, zambiri kuchokera ku mkaka. Izi ndi pafupifupi 300 ml mkaka komanso 120-130 g ya tchizi (pafupifupi 600 mg ya calcium). Kalisiyamu yonseyo iyenera kubwera m'thupi kuchokera ku broccoli, nsomba, ndi kabichi tsamba.
Magazi
Kuyamba kwa mwezi ndi kuwonjezeka, kumene mphamvu ya mtima ilibe nthawi, ikhoza kuyambitsa mpweya wa mpweya. Zotsatira zake - kutopa, mavuto ogona ndi osauka maphunziro. Kuteteza magazi m'thupi ndi hypoxia ya maselo kudzathandiza nyama mapuloteni. Choyamba, iye mwini ndiye gwero lachitsulo chosungunuka bwino, ndipo kachiwiri, zimathandizira kugwiritsira ntchito zinthu zabwino zamasamba. Chiwindi chiwindi, lirime ndi kalulu ndizo zabwino kwambiri kwa atsikana pa msinkhu uwu. Iwo ndi oyenera ndi ndiwo zamasamba, makamaka - zowonongeka, mwachitsanzo, saladi kapena kabichi.
Miyala
Chaka ndi chaka muyenera:
Pewani zosungira - zimasiya kukula kwa tizilombo osati mankhwala. Zidazi zikhoza kuchitapo kanthu pa thupi, kuwononga microflora yothandiza, malo omwe angathe kukhala ndi zikhalidwe zogonana - bowa, mwachitsanzo. Choncho sankhani zinthu zachilengedwe, zachilengedwe. Kapena kugula mankhwala a mkaka wowawasa mwachidule, osaposa sabata, moyo wa alumali. Nthaŵi zonse yeretsani tizilombo toyambitsa matenda. Nkhumba zimakhudza kagayidwe ka m'matumbo, kuchepetsa chitetezo cha m'magazi, chiwopse chiwindi ndi poizoni ndipo nthawi yomweyo zimakhala zovuta kudziwa. Pamodzi ndi kukonzekera kwa mankhwala kuti muteteze, mutha kugwiritsa ntchito mankhwala a phyto kawiri pachaka kwa mamembala onse a m'banja. Posankha mankhwala azitsamba, tcherani khutu ku zokometsera: ndi zabwino, ngati zili ndi helminthic zigawo zikuluzikulu ngati tansy. Kachilombo kake ka chiwindi chokonza chiwindi - chimanga cha chimanga, detoxifier (turn) ndi mankhwala ofewetsa thupi (senna) ndiwonso oyenerera. Zonjezerani kuchuluka kwa mankhwala okhala ndi ayodini. Mwamwayi, nthaka ndi madzi a dziko lathu ali ndi ayodini pang'ono, kotero timalandira zochepa. Ndikofunika kuonjezera kuchuluka kwa chakudya cha patsiku, kuchokera ku nsomba ndi nsomba ku algal saladi - izi zidzakuthandizani kupeŵa mavuto ambiri ndi dongosolo la endocrine ndi kagayidwe kake.
Chiuno
Poyamba kugonana, mkazi amayamba kuchepetsa kulemera kwake - ntchito yowonjezera ya mahomoni ogonana amachititsa ntchito ya chithokomiro, yomwe imayambitsa machitidwe ena onse. Izi zimachitika tikamakonda. Koma pano moyo wokhudzana ndi wokondedwa ukhoza kutsogolera zotsatirazi: chakudya chamakono chimachitika nthawi zonse, ndipo chilakolako chodyetsa gawo la tastier ndi kukula kwakukulu. Choncho ndikofunikira kuti muyang'ane zomwe zilipo patebulo. Pali masamba pamodzi ndi mapuloteni. Zinthu zokha za 1% zothandiza zimachokera ku zakudya zokha zokha, koma ngati mukuphatikiza masamba ndi mapuloteni (nyama, nsomba, mazira), chiwerengerochi chikuwonjezeka kufika 30 peresenti. Ndipotu, momwemonso kayendetsedwe kabwino ka mavitamini kamangidwe: mavitamini, micro-ndi macroelements amatumizidwa ku maselo pa mapuloteni a mapuloteni. Choncho kuchokera ku maapulo awiri okhala ndi chiwindi ndi zipatso za yoghurt madalitso adzakhala ambiri.
Chikopa
Pa msinkhu uno, makwinya oyambirira akuwonekera. Kuwonjezera ubwana wa khungu kumathandiza nyemba. Pakati pa anthu 450 achikulire a ku Australia omwe adayamba kuphunzira nawo zachipatala ku Sydney Medical University, khunguli linali lolimba kwambiri ndipo limagonjetsedwa ndi kuwala kwa ultraviolet kwa anthu omwe amadya ndiwo zamasamba ndi nyemba nthawi zonse. Zomera zimakhala ndi antioxidants, zomwe zimathandiza thupi kuthana ndi vuto lowononga khungu. Kuti mukhale ndi zotsatira zabwino, pangani nyemba ndi masamba othandiza khungu - katsitsumzukwa, udzu winawake, broccoli, biringanya, anyezi, sipinachi. Ndipo imwani tiyi wobiriwira, makamaka ngati mukuwombera. Kawirikawiri nyamakazi imasonyezedwa mu msinkhu wokalamba, koma zoyenera kuti zitukule zikuwonekera muzaka izi. Pofuna kulumikiza ziwalozi, mumafunika katatu pa sabata kuti mudye 200 g nsomba za m'nyanja ozizira ndi masamba. Mu gawo limodzi la salimoni, tuna kapena halibut muli ndi 1000 mg ya mafuta a nsomba, zomwe zimachepetsa kwambiri kuchuluka kwa zinthu zowonongeka komanso zimatulutsa kutupa.
Libido
Ntchito imasunthira - zina zambiri. Koma palibe mphamvu, nthawi komanso khama la kugonana. Mtedza udzathandiza kuthandizira libido. Tsiku limodzi lopangidwa ndi mchere wambiri, makoswe, mitsempha kapena walnuts amachititsa chitetezo cha mthupi chitetezedwe ndi mpikisano wa tsiku ndi tsiku ndipo chimathandiza kuti mosavuta kulekerera magazi ndi mahomoni omwe amapezeka panthawi yogonana.
Thupi la thupi
Ndi nthawi yokonzanso zakudya zokhudzana ndi zakudya, "mfundo zochepa zopatsa chakudya m'thupi." Kutsiriza kotsiriza kumakumbidwa ndi kumakhala ngati chitsimikizo chokhazikika cha thupi - ndipo palibe mipiringidzo kapena osokoneza sakufuna. Kodi ndingapeze kuti mapuloteni popanda chakudya? Izi ndizovuta zakuda monga mankhwala a mkaka ndi wowawasa.
Maselo a thupi
Kutalika kozungulira moyo wa selo kumadalira kuchuluka kwa poizoni omwe apezeka mmenemo: ambiri a iwo, amafupika. Kuti muwachotse iwo muyenera kumwa mochuluka: poizoni zamadzimadzi adzasungunuka mu mkodzo. Zosungunuka m'madzi, kuphatikizapo zomwe zimaphatikiza mahomoni omwe amachititsa kuti anyamata akhwima akhudze, amatha kuchotsedwa mosavuta. Ndikofunikira kamodzi pamlungu kuti mutse pakamwa panu ndi mafuta a masamba kwa mphindi 10. Kuopsa kwa kubwezeretsa kumawonjezeka. Mapaundi owonjezera pambuyo pa kutha kwa thupi angayambitse matenda a shuga a mtundu wa 2 ndi chitukuko cha zotupa zokhudzana ndi mahomoni. Choncho ndi nthawi yochepetsera kuchuluka kwa chakudya m'thupi: ndi chiwerengero cha thupi lachibadwa, siziyenera kukhala zoposa 0,9 g pa 1 kg ya kulemera patsiku, ngati chizolowezichi chapitirira, m'pofunika kuchepetsa gawolo kufika 0,7. Ndipo pali zipatso ndi zipatso - zili ndi madzi okwanira okwanira mphamvu za thupi. Kapena - chokoma kuchokera ku stevia - sichikugwirizana ndi chakudya, koma nthawi zambiri ndi zokoma kuposa shuga.
Mitundu
Ndili ndi zaka, minofu imachepa, koma njirayi ikhoza kuchepetsedwa mothandizidwa ndi mapuloteni a "kuwala". Amaphatikizidwa bwino ndipo sagonjetseratu zakudya zamagulu, samayendetsa thupi ndi zozizwitsa. Phatikizani kudya zakudya za kalulu ndi tuna, ndi zina-lilime. Amafunika kudya chakudya - nsomba za m'nyanja ndi masamba.
Zida
Kupereka kuchokera kuchipatala kutembenukira kwa matenda a mtima kumathandiza mphesa zakuda: khungu lake ndi mafupa ali ndi mankhwala amphamvu kwambiri oletsa antioxidant, omwe amachepetsa mafuta a kolesterolo. Ndili ndi zaka, dongosolo la mitsempha limakhala lokondweretsa kwambiri, choncho ma teas opatsa ndi ovuta kuwonetsa madzulo madzulo amathandiza popewera mtima.
Masomphenya
Pofuna kuteteza glaucoma ndi cataract, ndipo amai amakonda kukhala oposa amuna, ndi nthawi yoti muyike mlingo waukulu wa masamba, blueberries ndi mphesa zakuda kukhala chakudya. Zidazi zimakhala ngati mankhwala "magalasi akuda", kuteteza maso. Pogwiritsa ntchito njirayi, musadzikane nokha masamba a mphesa (dolma ya Georgian!) Ndi masharubu ake omwe angathe kuwonjezeredwa ku saladi.
Chikopa
Tsopano dzuwa limatengedwa ngati ntchito yovulaza, koma ndani adanena izi mutakhala 20? Mu 40, munthu wotetezera chilengedwe cha khungu ku dzuŵa loopsa la dzuwa - beta-carotene - adzakuthandizira. Kaloti ndi maungu ndi pang'ono za kirimu wowawasa kapena masamba ophika - ndiwo magwero abwino. Vuto lachiwiri la khungu ndi mawanga aang'ono. Pofuna kuwaletsa kapena kuwachotsa, muyenera kudya zipatso, maolivi, adyo ndi kumwa tiyi wobiriwira.
Kumbukirani
Kodi mukusowa nthawi yochuluka kuti mukumbukire mayina a anzanu kapena dzina la msewu? Memory ikhoza kuphunzitsidwa - kotero ndi kofunika kuphunzira zilembo ndi mtima. Komanso kuthandizira dongosolo lamanjenje ndi ubongo ndi glutamic acid, ayodini, anthocyanins, omwe amapezeka mu zipatso zobiriwira. Komabe - Eicosapentaenoic (EPA) ndi docosahexaenoic (DHA) mafuta acids, omwe ali mbali ya chiwindi cha cod, nsomba za m'nyanja za m'nyanja, ma walnuts ndi mafuta osakaniza. Ndipo panthawi imodzimodziyo silingatengere kambiri za kolesterol - mazira a nsomba, nyama zakupha, sausages ndi batala.
Zakudya zodyera nthawi zonse zimakhala zabwino
Iodini, phosphorous, zinc ndi selenium - zakudya zopangidwa ndi mollusks, nsomba za m'nyanja ndi algae - zimatithandiza kuti tipeze achinyamata, kuthana ndi zovuta, kuchepetsa thupi, endocrine ndi ziberekero ndi zachibadwa. Ndipo amachulukitsa zogwira ntchito komanso moyo wabwino.
Zotsatira za mkaka wobiriwira
Mtundu wa yogurt ndi yogurt amanyamula tizilombo toyambitsa matenda zofunika kuti tikhale ndi thanzi la m'matumbo. Mapuloteni amtundu amatha kutengera mavitamini kuchokera ku zipatso ndi zipatso.
Zakudya zomanga thupi
Ngati mukuyenera kukhala osamala ndi makina - mwa iwo, kuphatikizapo mavitamini D omwe ndi ochepa komanso othandiza, ambiri a kolesterolini, ndiye mapuloteni amafunika kudya nthawi zonse. Ndipotu, makamaka amakhala ndi albumin, zomwe ndizofunikira kuti zikhale zofewa. Mmodzi amangofunika kukumbukira kuti chinthu choipitsitsa chimadulidwa mapuloteni a mazira ophika.
Zakudya zofewa
Feta, mozzarella, camembert, brie - magwero a calcium, kulimbikitsa mafupa ndikupangira misomali ndi tsitsi lokongola ndi lamphamvu. Komabe mwa iwo muli microflora yothandiza kuthandizira m'mimba.
Chiwindi
Chitsime chachitsulo chosungunuka bwino, chinthu chofunika m'magazi: kuchokera kwacho chimakhala ndi hemoglobin, yotengera mpweya ku maselo.
Blueberries
Amayeretsa magazi, m'matumbo khungu, amamenya nkhondo zopanda pake, amakhala ndi thanzi la maso.
Balere
Gwero lalikulu la silicon - chinthu chofunika kwambiri kuti mukhale ndi thanzi labwino, khungu ndi chithokomiro. Ndipo ndiwothandiza popewera mapangidwe a miyala mu impso ndi ndulu chikhodzodzo.