Pezani mavuto
Ngati dokotala watsimikiza kuti mwawonjezereka kwambiri, kuphatikizapo mankhwala osokoneza bongo, mukusowa chakudya chapadera.
Pano pali menyu:
- Chakumwa
Madzi kuchokera ku udzu winawake, apulo, beet ndi kiwi. Mafuta ochepa otsika mafuta. Cocoa. Kuphatikiza kwa madzi akupanga zimapangitsa kuti madzi azikhala olimba kwambiri. Mphuno yambewu, yomwe ili ndi kashiamu yambiri, imabweretsanso msana, imathetsa mavuto aakulu a ubongo. Ndipo kocoa imayimitsa kuponderezedwa kwa magazi, zomwe zimapangitsa kuti thupi likhale lofala m'thupi.
- Chakudya
Saladi wa kaloti ndi kiwi (2 kaloti, 2 kiwi, theka la peyala, 50 g wa mafuta ochepa zonona). Kaloti - omwe amagulitsa vitamini A, omwe amachokera ku kirimu wowawasa amathandizidwa kwambiri, zomwe zimathandiza kuti masomphenya ayambe bwino. Msuzi wa lentilo (theka la magalasi, mphika 2, kaloti, anyezi, adyo, 20 magalamu a tchizi, mafuta a mafuta, parsley ndi mchere). Msuzi uli ndi kuyeretsa ndipo umapangitsa kufalikira kwa cerebrospinal fluid. Zakudya zodyera ndi nyemba (250 magalamu a malo ogulitsa nsomba, 100 g nyemba, tsabola, mchere, maolivi, mandimu). Phika zophika kuphika ndi nyemba ndi kutsanulira madzi a mandimu. Zakudya zam'madzi zimakhala ndi mapuloteni osakanizika mosavuta, ayodini, othandizira poti polyunsaturated mafuta acids. Amaonetsetsa kuti maselo a shuga amathandiza kuti thupi liziyenda bwino. Zouma zipatso ndi wowawasa kirimu (50 g wa prunes ndi zouma apricots choyika zinthu mkati ndi walnuts ndi kutsanulira otsika mafuta wowawasa kirimu). Mchere umenewu umathandiza kwambiri pa ubongo, njira zothandizira ubongo, zimalimbikitsa chitetezo chokwanira.
- Chakudya chamadzulo
Oat pudding (kotala la galasi la oatmeal, mkaka wa mkaka, shuga 1 supuni, 15 g ya mafuta, sinamoni ndi mchere). Ikani phulusa pa theka la mkaka ndi mchere, onjezerani mkaka wotsala, shuga, sinamoni, mulole iwo apite kwa mphindi khumi. Oatmeal ili ndi mphamvu yaikulu, imatsuka m'matumbo ndikulimbikitsa kutulutsa melatonin, chinthu chochititsa kuti tulo tofa nato.
Phwando la maso
Vutoli, ngati kuchepa kwa masomphenya, limathetsedwanso ndi zakudya zowonjezera. Sitidzadikira mpaka magalasi atilembera, kupewa ndi njira yabwino yothetsera matendawa. Osachepera kamodzi pa sabata, phwando la maso.
- Chakumwa
Omelette ndi sipinachi (dzira, kotala mkaka wa mkaka, 100 g wa sipinachi, mafuta, mchere). Sipinachi imathandiza kuchepetsa kolesterolini, kumathandiza kuti magazi aziyenda bwino, amathetsa kutupa kwa mkati, kubwezeretsanso magazi microcirculation. Saladi wa tomato wakuda ndi Yerusalemu atitchoku (1 phwetekere, 1 atitchoku ya Yerusalemu, masamba a udzu winawake, maolivi, mchere ndi tsabola kulawa). Kwa tomato odulidwa, onjezerani artichoke ya Yerusalemu ndi masamba. Aritchoku ya Yerusalemu imakhala ndi maantibubu otchedwa probiotic inulin. Mankhwalawa amapezeka mu tomato, ndi oncoprotectant, amachotsa zozizwitsa mu ubongo, zimayambitsa ntchito ya mitsempha ya optic.
- Chakudya
Msuzi wa kolifulawa mu Chingerezi (wiritsani kabichi mu chisakanizo cha madzi ndi mkaka, kuwonjezera yokazinga mu batala batala ndi kumenyedwa ndi kirimu wowawasa yolk). Kolifulawa ali ndi vitamini C wambiri, kupezeka kwake ndikofunikira kuti akhalebe ndi chitetezo komanso kubwezeretsa masomphenya pambuyo poti agwire ntchito. Zakudya zimenezi ndizofunikira kulemera. Zikondamoyo ndi chiwindi cha ng'ombe ndi kaloti (ankawaviika chiwindi ndi kaloti ku kefir, kudutsa nyama chopukusira, uzipereka mchere, kuwonjezera dzira ndi ufa, mwachangu). Chiwindi cha ng'ombe chimakhala ndi chitsulo chamtengo wapatali, chofunikira kuti akhalebe ndi hemoglobin yabwino, yomwe imapereka mpweya wabwino kwa makoswe. Kaloti karoti yothandizidwa ndi mafuta a masamba imalimbikitsa mapangidwe a vitamini A, zofunikira kuti ziwonongeke. Zakudya za mavwende-yoghurt (kudula makapu a mavwende kutsanulira yogurt). Mavwende ali ndi mphamvu ya diuretic, amachepetsa kupanikizika kovuta.
- Chakudya chamadzulo
Msuzi wa msuzi wa masamba (250 g bowa wiritsani, yikani yokazinga mu masamba a anyezi ndi yokazinga mu ufa supuni 1 ufa, womenyedwa ndi blender, ikani masamba). Kafukufuku waposachedwapa wa akatswiri owona za zakudya akuwonetsa kuti supu zimathandiza kwambiri madzulo, chifukwa zimagwidwa mosavuta. Bowa amagwiritsidwa ntchito monga adsorbents of slags ndi poizoni, masamba ndi batala ali ndi mavitamini E ndi D, oyenerera kuti masomphenya abwino.