Salimoni
Pakali pano, nsomba imatengedwa kuti ndiyo nsomba yothandiza kwambiri pamoyo wa munthu. Ili ndi mafuta ambiri a nsomba, omwe ndi ofunikira kukongola, thanzi komanso chiwerengero chabwino. Zakudya za nsomba zamtengo wapatali, monga saumoni, ziyenera kudyedwa kawiri pa sabata. Nyama ya mitundu ya nsomba za nsomba ndi yabwino kuti zitha kupewa ndi kuchiza matenda a mtima, matenda amanjenje ndi matenda omwe amatha kudzimana. Mapuloteni a nsomba zofiira amathandizanso kuti muyambe kuyamwa.
Kodi ndi zotani zomwe zingalowe m'malo mwa nsomba: tuna, sardines, herring, trout, nyanja.
Maphikidwe othandiza: Cutlets a nsomba. Tengani chidutswa cha nsomba kapena nsomba. Sakanizani ndi madzi a hafu ya mandimu, onjezerani supuni ya mpiru, galasi la zikondamoyo ndi theka la chikho cha anyezi odulidwa. Kenaka, timapanga timapepala timene timakonzekera.
Turkey
Turkey imatengedwa kuti ndiyo yothandiza kwambiri nyama yogulitsa nyama. Mbali yambiri ya zakudyayi imadziwika kuti ndi yopanda khungu. Nyama ya chifuwa cha Turkey ndipuloteni wochuluka kwambiri komanso ma vitamini ambiri.Ngati mudya gawo la Turkey ku chakudya cha m'mawa, mudzaonetsetsa kuti thupi likufunikira mapuloteni kwa nthawi yaitali. Kafukufuku waposachedwapa amasonyeza kuti mavitamini ofunika chifukwa cha kuwonongeka kwa mapuloteni a mbalame angathe kupereka zofunikira za thupi masiku awiri (malingana ndi gawo lomwe amadya).
Ndi zinthu zotani zomwe zingasinthidwe ndi nyama ya Turkey: chifuwa cha nkhuku.
Maphikidwe othandiza: Turkey chifuwa chophika. Nyama yophika nkhuku imagwirizanitsidwa bwino ndi mkate wambiri. Kuphika ku Turkey nyama (sikovuta). Lembani mkate wambiri mu magawo ang'onoang'ono ndi kuwuyala ndi msuzi. Pofuna kusakaniza msuzi, sakanizani supuni ya mpiru, supuni ya mafuta ndi mabala 5 a raspberries. Ngakhale kuti ndi zophweka, zidzakhala chakudya chokongola komanso chofunika cha phwando. Kuonjezerapo, kwa masiku angapo mukhoza kusangalala masangweji abwino kuntchito ndikuchitira anzanu.
Nyemba
Nyemba, nyemba zina, ife mwanjira ina tili ndi mbiri yoipa. Monga, chakudya chimakhala cholemetsa, chatalika kale. Koma chakudya cholemetsa sikutanthauza kuvulaza! Idyani m'mawa, ndipo sipadzakhala vuto ndi chimbudzi. Ndipo kukuthandizani za ubwino wa nyemba, mfundo zotsatirazi. Nyemba sizinthu zopanda ntchito zopanda phindu. N'zovuta kupeza chitsime cha mapuloteni abwino kuposa nyama. Zakudya zochokera ku nyemba sizingasinthike kwa iwo amene amatsatira zakudya ndikuletsa kudya nyama yofiira (nkhumba, ng'ombe, mwanawankhosa, etc.). Mitengo imeneyi ili ndi mavitamini ambiri, folic acid ndi antioxidants. Mapuloteni a zomera zowonongeka amateteza mafupa athu kuti asamalire calcium, kuti ateteze shuga yoyenera m'magazi. Ichi ndi mankhwala otsika mtengo "mankhwala" ochepetsa cholesterol. Choncho, ndi bwino kudya nyemba za nyemba, makamaka nyemba, kangapo pa sabata.
Ndi zinthu zotani zomwe zingasinthidwe ndi nyemba: Mitundu yonse ya nyemba. Ambiri mwa iwo - nandolo, mphodza, nyemba (tidzanena za soya padera).
Maphikidwe othandiza: Thirani nyemba zobiriwira ndi mafuta pang'ono ndi kuwaza mbewu za sitsame. Zophweka komanso zothandiza kwambiri!
Soybean
Ma soya amapezeka ndi mphekesera komanso nthano. Asayansi aakulu amatsutsa za kufunikira kwake kapena kuvulaza "kuopsya". Koma mantha onse amakhala makamaka pa soya yosinthidwa. Zingakhale zovulaza ku thanzi. Koma soya wamba ndi othandiza kwambiri, makamaka kwa amayi. Kwa amuna, mafunsowa amakhalabe, monga soya ali ndi zinyama zomwe zimafanana ndi mahomoni azimayi. Mwachitsanzo, ku China, Japan, Taiwan, soy ndi yolemekezeka kwambiri. Ndipo popanda msuzi wa soya, zakudya zakummawa sizingatheke. Chinthu chofunika kwambiri m'thupi la munthu ndi soya cottage tchizi - tofu. Komabe, ogulitsa ntchito zapakhomo pofunafuna phindu amapereka m'malo mwa nyama ndi ufa wa soya, nthawi zina kuchokera ku mitundu yosiyanasiyana ya mavitamini. Potero, kudonthetsa mbiri ya soy. Koma kodi n'zotheka chifukwa cha "potengera" kuti asiye mankhwala othandiza? Ayi ndithu!
Kuchokera ku soya mungathe kuphika chirichonse: steak, kanyumba tchizi, mphodza, supu, pates, soseji ndi soseji. Pezani mbale zotsika mtengo, zosavuta komanso zosavuta. Ngati atsikana amagwiritsa ntchito soya ambiri, amatha kuchepetsa kupweteka kwa msambo komanso kawirikawiri pamakhala kusinthasintha. Tsabola ndi mtundu wina wa masamba osakaniza nyama, popeza uli ndi mapuloteni ambiri. Lili ndi ma phytonutrients ambiri komanso amino acid. Kumbukirani kuti soy ndi gwero la lecithin.
Ndi zinthu zotani zomwe zingalowe m'malo mwa soya: Ngakhale kuti soya ku banja la nyemba, palibe chomwe chingasinthe. Malinga ndi katundu wake, soya ndi osiyana ndi nyemba, nandolo ndi mphodza. Choncho, ndikuperekanso pazinthu zomwe zimaperekedwa kuchokera ku mayiko onse okhudzana ndi zakudya zokhudzana ndi zakudya zokha. Soy ndi wapadera kwambiri moti zinthu zina si zachilendo kwa zomera zina. Izi ndi soya tchizi tofu, mkaka wa soya, nyemba zowonongeka.
Maphikidwe othandiza: Tchizi kapena tcheru tofu, mukhoza kuphika, kusema cubes ndi kuwaza masoka a soy msuzi. Mudzapeza "zokometsera" zokhutiritsa ndi zothandiza.
Dzungu
Dzungu limathandiza osati Halloween yokha. Chifukwa ndi masamba othandiza komanso okoma. Dzungu yodzaza ndi alpha- ndi beta-carotene, mavitamini ndi mavitamini. Zophatikizidwa mu dzungu za carotenoids ndi vitamini A provitamin, ndipo zimapangidwira mosavuta. Zimathandizira chitetezo chathu cha mthupi, kuteteza khungu ku zotsatira zovulaza za dzuwa, kuchepetsa ukalamba. Mosiyana ndi mavitamini A a nyama, maungu a alpha ndi beta-carotene samayambitsa zowonjezereka.
Zotani zomwe zingalowe m'malo mwa dzungu: kaloti, mbatata, lokoma tsabola lalanje, mbewu za dzungu (puloteni yochuluka, phosphorous ndi magnesium).
Maphikidwe othandiza: Fewani mbewu za dzungu kwa mphindi ziwiri muwuma wouma. Kumapeto, onjezerani madontho angapo a soya msuzi. Kudya m'malo mwa chips.
Tomato
Tonsefe tikudziwa kuyambira ubwana kuti tomato ndi othandiza. Koma sikuti aliyense amadziwa kuti zothandiza kwambiri si tomato watsopano, koma zimatulutsidwa. Mu tomato yophikidwa pamoto, lycopene kwambiri ndi chinthu chamtengo wapatali mu tomato. Lopopeni imakhala ndi zotsatira zoyambitsa matenda. Komanso ndi antioxidant wamphamvu, yomwe imalepheretsa kusintha kwa maselo, koma imathandizanso kugwira ntchito yapadera yamkati. Zikuoneka kuti mlingo wa tsiku lililonse (40 g) wa tomato uli ndi 16 mg wa lycopene. Izi ndizokwanira kuti nthawi yomwe yakhala padzuwa, pambuyo pake dzuwa liwotchera, likuwonjezeka ndi 40 peresenti. Ndiko-kudya tomato, ukhoza kukhala motalikira dzuwa popanda kuwononga khungu!
Ndi zinthu zotani zomwe zingalowe m'malo mwa tomato: mavwende ofiira, mapiritsi ofiira, mapapala.
Zothandiza maphikidwe: Ikani tomato (unpeeled) mu phula ndi kuphika iwo. Onjezerani supuni ya mafuta a maolivi ndikuzaza ndi mchere waukulu wa madzi.
Sipinachi
Mu filimu yonse yachiwiri yachiwonetsero yachilendo, timatha kuona momwe ana akuyesera kudyetsa ndi sipinachi. Ndipo iwo amatsutsa. Inde, sipinachi sichikoma kwambiri, koma ndiwothandiza kwambiri kudya kwa anthu. Mwatsoka, sipinachi m'dziko lathu silinakhale chakudya cha dziko lonse. Chifukwa chikhalidwe cha kudya chamoyo sichinayambe chikhalidwe cha anthu. Koma nzika zomwe zimafuna kukhala ndi moyo wautali, sipinachi imalemekezedwa. Sipinachi sizitanthauza kuti "mankhwala obiriwira." Ndipotu, imakhala ndi chithandizo chamankhwala kwambiri kuposa masamba ena onse. Lili ndi zigawo zonse zothandizira kupewa matenda a mtima, khansara ndi ukalamba. Amakhudza khungu ndi coenzyme Q 10, yomwe imadziwika kwa anthu ambiri chifukwa cha malonda odzola kwambiri. Pofuna kutentha kwambiri carotenoids yomwe ilipo sipinachi, masamba ake ayenera kuthiridwa ndi mafuta kapena kudya ndi salimoni.
Zotani zomwe zingalowe m'malo sipinachi: N'kosatheka kuti m'malo mwake sipitirire sipinachi. Koma zakudya zina zimaperekedwa ndi beet, saladi, tsabola wokoma lalanje.
Maphikidwe othandiza: Fukuta masamba osapinachi mu blender pamodzi ndi amondi, walnuts, cloves wa adyo, mafuta a mafuta ndi parmesan tchizi. Zakudya zopitirira muyeso zimatha kuzizira.
Broccoli
Mu 1992, Purezidenti Bush, yemwe amadziwika kuti "mabala" ake, adanena poyera kuti: "Ndine purezidenti wa United States, ndipo sindidzadyanso broccoli." Musamumvere - ndi kulakwitsa koopsa. Chaka chomwecho, asayansi atulukira chinthu chomwe chili mu kabichi ya kabichi, chomwe chimangowonjezera chitukuko cha khansara, komanso chimathandizira chithandizo chake. Saladi zatsopano za kabichi broccoli zili ndi vitamini C zambiri, zomwe zimalimbitsa chitetezo cha mthupi. Kuphika broccoli kumathandizanso - pambuyo pa chithandizo cha kutentha, carotenoids imakumba mosavuta. Kupeza kotsirizira kotere - broccoli amamenyana bwino ndi Helicobacter pylori (mabakiteriya omwe amachititsa mapangidwe a zilonda ndi khansa). Kotero ngati chinachake chalakwika ndi mmimba, ndiye bwino kuyamba mankhwala ndi broccoli.
Ndi mankhwala ati omwe angalowe m'malo mwa broccoli: Zipatso za Brussels, kabichi, kolifulawa, turnips.
Maphikidwe othandiza: Zagawo za broccoli zofiira zilowerere mu mafuta ndi kuphika mu uvuni kapena pa grill. Zimakhala zokoma, zokoma komanso zokoma kwambiri.
Oatmeal
"Oatmeal, bwana!" Mawu awa kuyambira ubwana amadziwika kwa mafilimu pa filimu ya Soviet ponena za adventures a Sherlock Holmes ndi Dr. Watson. Poyamba, olamulira a ku England nthawi zonse anayamba tsiku ndi gawo la phala la oatmeal, kotero iwo anali athanzi kwambiri. Mibadwo yawo yamakono sankasamala za miyambo, chifukwa cha nzika za Great Britain zomwe zimakhala malo oyamba ku Ulaya chifukwa cha kunenepa kwambiri. Khola losavuta linali losasinthika. Oat flakes amaimirira zomwe zili shuga ndi kolesterolini m'magazi. Musachite mantha ndi oatmeal, ngakhale kuti ili ndi chakudya chambiri. Mu tirigu wonse wosagonjetsedwa, pali ochepa zakudya, koma zinthu zambiri zotsutsa khansa. Mu oatmeal muli nayitrogudi acid, yomwe imatchuka chifukwa cha mphamvu zake zowononga mankhwala.
Ndi zinthu zotani zomwe zingalowe m'malo mwa broccoli: masamba, tirigu, bulauni mpunga, balere, buckwheat.
Maphikidwe othandiza: Oat zikondamoyo. Oat flakes amadziviika 0,5 malita a kefir. Onjezani dzira ndi supuni 2 za ufa. Chotupa. Fukani ndi shuga wofiira ndi apulo musanayambe kutumikira.
Blueberries
Blueberries ndi zipatso zamtengo wapatali. Ndi imodzi mwa zakudya zofunika kwambiri m'thupi la munthu. Amatchedwanso "mabulosi a ubongo" kapena "berry wachinyamata". A blueberries iwo anapanga mankhwala omwe amachepetsa ululu pakubereka. Mtumiki wina wa blueberries uli ndi antioxidants ambiri omwe ali mu mavitamini asanu, maapulo, broccoli, maungu. Ngati muli ndi mwayi wodyetsa buluu tsiku lililonse, mutha kukhala bata kwa thanzi lanu. Mabala a Blueberries, monga zipatso zina zofiira, amaletsa kukula kwa maselo a khansa, amachepetsa chiopsezo cha matenda a mtima ndi matenda otupa. Zindikirani kuti atsikana omwe amadya nsomba zamabuluu nthawi zonse amadabwa kwambiri. Ngakhale theka la kapu ya zipatso zimapatsa thupi thupi lalikulu (1200 mg) la vitamini C - izi ndizozizira kwambiri polimbana ndi makwinya komanso mawanga.
Ndi zinthu zotani zomwe zingasinthidwe ndi blueberries: mphesa zofiira, cranberries, mabulosi akuda, raspberries, strawberries, currants, yamatcheri.
Maphikidwe othandiza: Pangani mikate kuchokera ku semolina ndi mkaka wa soya. Lembani ndi kufalikira kwa pureberry puree ndi zipatso zina. Chogulitsidwa chirichonse kuchokera ku mgwirizano uwu ndi chothandiza mwanjira yakeyake.
Mawang'anga
Mawang'anga akhala ozoloŵera kwambiri moti timayamba kuwachitira mopanda malire. Pali zambiri, ndipo zili paliponse. Pakalipano, lalanje ndi njira yabwino yothetsera matenda aakulu a matenda a shuga, monga shuga. Imodzi mwa mavitamini C. omwe ali olemera kwambiri. Koma zinthu zamtengo wapatali za malalanje ndi flavonoids. Amapewa kusintha kwa maselo ndi zotsatira zake ngati khansa. Amatha ngakhale kutenga ultraviolet, kuchita ngati fyuluta mkati ndi kuteteza khungu ku dzuwa. Komanso citrus amateteza zitsulo, zimatsutsa mavairasi ndipo zimayambitsa chimbudzi. Ndipo ngati mukutafuna katsamba kakang'ono ka lalanje pakati pa chakudya, chidzachepetsa mlingo wa cholesterol chovulaza.
Zotani zomwe zingalowemo malalanje: mandimu, zipatso za mphesa, tangerines, amadyera.
Maphikidwe othandiza: Finyani madzi a lalanje. Simungataya peel, koma mumasakaniza zakudya. Sakanizani ndi madzi ndi kumwa. Chowonadi ndi chakuti vitamini C yambiri mu chipolopolo imakhala 10 kuposa kuposa madziwo.
Tea
Izi zikutanthauza kuti kawirikawiri tiyi ndiwopambana kwambiri. Iye samakhala wolemera. Ndi zokoma ndi zonunkhira. Ipezeka paliponse. Sizitenga nthawi - kudula tiyi, mukhoza kusangalala ndi zomwe mumakonda. Tiyi yapamwamba yopangidwa ndi tiyi imachepetsa kuthamanga kwa magazi, imateteza khansa, imateteza khungu ku dzuwa, ndi anti-inflammatory agent (makamaka maso). Kodi pali njira yotsika mtengo komanso yabwinoko yowonjezera thanzi ndi kukongola? Amakhulupirira kuti tiyi wobiriwira ndi wofunika kwambiri kuposa tiyi wakuda. Koma tiyi wakuda amagwiritsidwa ntchito kwa diso lopweteka ndi kutupa. Tiyi yobiriwira ikhoza kubzalidwa kasanu ndi kamodzi. Ndibwino kuti muthe kukhetsa madzi oyambirira, ndi kumwa tiyi yokha. Chofunika kwambiri, ndi bwino kudya masamba a tiyi pambuyo pa masamba angapo a tiyi - malangizo awa a madokotala kuti awonetsere mafanizi a moyo wathanzi. Chonde chonde! Ndizo za tiyi basi. Mankhwala a zitsamba ndi zipatso ndi othandiza, koma alibe polyphenols yamtengo wapatali. Popeza tiyi ndi tonic, zina zimatsutsana.
Ndi zinthu zotani zomwe zingalowetse tiyi: Palibe.
Maphikidwe othandiza Pomwepo mukhoza kuyamikira kukoma kwake.
Yogurt
Monga akunenera, osati yogiti iliyonse imathandizanso. Mukasankha yogurt, muyenera kuyang'ana kuti musakhale shuga, komanso muli maantibiotiki ndi maantibiobio omwe amagwiritsidwa ntchito m'matumbo (kukhala ndi tizilombo tomwe timateteza m'matumbo athu). Yogurt ndi mchere wokhala ndi mabakiteriya opindulitsa omwe asonkhanitsa thupi lathu. Kuchokera ku mabakiteriya awa kumadalira osati kuyamwa kokha komanso kugwiritsidwa ntchito kwa chakudya, komanso chitetezo chokha.
Zotani zomwe zingalowe m'malo yogurt: Kefir.
Maphikidwe othandiza: Bulgaria ndi yotchuka chifukwa cha nthawi yayitali. Ndipo a ku Bulgaria amakhulupirira kuti amakhala motalika chifukwa cha yogurt, zomwe amadzikonzekera.
Walnuts
Walnuts amachepetsa chiopsezo cha matenda a mtima. Anthu omwe amadya nkhalango nthawi zambiri sakhala ndi matenda a mtima, shuga, khansa, impso ndi matenda a m'mapapo. Mtedza uwu umapangitsa moyo.
Zotani zomwe zingalowe m'malo mwa walnuts: amondi, pistachios, sesame, mtedza, mbewu za dzungu ndi mpendadzuwa, mtedza wa macadamia, nkhiti.
Maphikidwe othandiza: Yonjezerani ku mbale iliyonse ndi kudya monga choncho.