Cholinga: chotukuka ndi phindu kwa munthuyu. Chimene mungasankhe: amondi
Monga momwe British Journal of Nutrition imasonyezera, amayi omwe pa sabata amadya pafupifupi mtedza 36 ndi kulemera kwathunthu kwa 344 kcal, adalandira makilogalamu 77 okha! Pachifukwa ichi, palibe chachilendo: mtedza umenewo unawadetsa iwo kuti atadya chakudya ndi kudyetsa omwe adayesedwa akudya kwambiri. Komanso, msempha mu nut sanalole kuti ziwalo za "amondi" zikhale zogwirizana. Kuti mudziwe nokha, yesetsani kudya zakudya zamtundu wambiri m'mawa, ndipo muziwasiyanitsa ndi zakudya zomwe sizimadya. Kodi kuphika: kuwonjezera mtedza ku saladi kapena kuwaza ndi stewed masamba.
Cholinga: kulimbitsa mafupa. Chosankha: Parmesan
Pambuyo pa zaka 30, minofu ya mfupa imayamba kutaya kashiamu ndi mchere wina, zomwe zingayambitse matendawa. Pofuna kuteteza matendawa kuti asakudziwe, nkofunika kuyambitsa katetezedwe mwamsanga. Inde, yogurt ndi mkaka zidzakuthandizani kuti mukhale ndi chizolowezi tsiku lililonse cha 1000 mg, koma ndani amene amakonda kudya katatu patsiku? Sakanizani zakudya ndi parmesan. Mu magalamu 30 a tchizi - pafupifupi 340 mg ya calcium, pamene mu Swiss 200 mg! Kuphika: sungani chidutswa cha tchizi ndi uchi ndikugwiritseni ntchito ngati chotupitsa.
Cholinga: kupewa kutentha. Chosankha: maapulo
Malinga ndi lipoti la National Academy of Sciences ku United States, anthu ochepera zaka 30 amatha kuvutika maganizo kwambiri kuposa m'tsogolo. Asayansi akufotokoza izi motsimikiza kuti mkati mwa zaka makumi awiri pa moyo wa aliyense pali kusintha kwakukulu - kuchokera pa kusankha komaliza kwa ntchito mpaka kukwatirana. Chifukwa cha ichi, mlingo wa mahomoni opsinjika maganizo ukukwera ndi kugwedeza chitetezo cha mthupi. Ndicho chifukwa chake ali ndi zaka 20 zimakhala zosavuta kupeza chimfine kapena chimfine. Pofuna kuti asamafe, achinyamata ayenera kumamatira ku kudya apulo tsiku. Lili ndi quercetin - yamphamvu antioxidant, yomwe imawonjezera chitetezo cha thupi. Monga momwe kafukufuku wa yunivesite ya Appalachian ya USA ikusonyezera, anthu 5% okha omwe amagwiritsa ntchito quercetin amadwala ndi ARI m'nyengo yozizira. Iwo amene ananyalanyaza antioxidant, anadwala 40% mobwerezabwereza. Kuphika: kudula mu magawo ndikuwonjezera saladi ya zipatso. Kapena mutenge nawo ngati chotupitsa.
Cholinga: kulimbitsa chitsulo "chishango". Chimene mungasankhe: mphodza
Pambuyo pa 20, thupi likulinso likukula, kotero mukusowa chakudya chopatsa thanzi kuposa kale lonse. Lentil ndizomwe zimakhala zotsika mtengo komanso zopanda thanzi zowonjezera, mapiritsi ndi antioxidants. Kuonjezerapo, chikho cha nyemba zopangidwa mwaluso chili ndi gawo limodzi mwa magawo atatu a chitsulo chachitsulo cha tsiku ndi tsiku. Thupi limeneli ndi gawo la hemoglobin, limapereka oksijeni maselo onse m'thupi lathu - kuphatikizapo maselo a ubongo. Malingana ndi kafukufuku, atsikana 12% ali ndi hemoglobin m'munsimu 13, omwe amasonyeza kusowa kwa chitsulo mu zakudya. Izi zingachititse kuti magazi asapitirire kuchepa kwa magazi. Malingana ndi American Journal of Clinical Nutrition, kusowa kwa chitsulo mu thupi lazimayi kumabweretsa kuntchito kochepa ndi kutopa mwamsanga. Mmene mungaphike: wiritsani mpaka mutakonzeka ndikudya patebulo ndi masamba atsopano.
Cholinga: kukonzekera chakudya chofunikira komanso chosasokonezedwa. Zimene mungasankhe: shrimp
Kuphika kunyumba ndi njira yabwino yosungira ndalama. Komabe, atsikana ambiri samakonda kusokoneza kakhitchini, choncho amasankha njira "yotentha - ndi yokonzeka." Pamapeto pake, amadya molakwika ndikulemera. Chopambana chipambano mwa iwo ndi shrimp. Ziri zotsika mtengo, ndipo zophika izi sizingakhale zovuta kwambiri.
Cholinga: wokongola, ngakhale khungu. Chosankha: broccoli
Zimapezeka kuti masambawa akhoza kuteteza mawonekedwe a makwinya. Chikho chimodzi cha kabichi chili ndi mavitamini C, omwe ndi ofunikira kupanga collagen. Iye ndi amene amachititsa kuti thupi likhale lolimba komanso lamphamvu. Komanso, broccoli imakhala ndi beta-carotene, yomwe imakhala thupi la vitamini A. Thupi lomaliza limalimbikitsa kuti maselo a khungu atsitsirenso, ndipo amawoneka ngati wamng'ono. Broccoli antioxidants imalimbitsa chitetezo cha mthupi, ndipo ndi kotheka kwambiri kuteteza khungu ku ultraviolet kuwala. Kodi kuphika: wiritsani muwiri wophikira ndi kuwonjezera maolivi.
Cholinga: kuti mukhale ndi zakudya zachilengedwe popanda kuvulaza m'chiuno. Chosankha: mbatata
Mbatata imakhala ndi chakudya chochuluka chomwe chimathandiza kuchepetsa kulemera, pambali pake, sizingafike kwambiri-kalori, pafupifupi tuber ndi khungu limangokwera 100 kcal. Komanso, pali potaziyamu muzu wa mbeu kusiyana ndi nthochi, kotero masambawa adzakhala othandiza kwambiri kwa amayi omwe ali ndi kuthamanga kwa magazi (potassium amachepetsa). Kuti mupindule kwambiri, ndi bwino kusankha mitundu ya mbatata. Amatenga nthawi yaitali kuti adye ndikukula moyenera.
Cholinga: kuti mupindule kwambiri pa chidutswa chilichonse. Chosankha: sipinachi
Azimayi apakati pa makumi atatu ali osankha zakudya - amafuna kukhala olimba ndikusunga thanzi lawo komanso mwana wawo wamtsogolo. Koma, mwatsoka, zikhumbo zawo nthawi zambiri sizikuchitika. " Kupanga maloto a zakudya zoyenera kukhala zenizeni, kuwonjezera sipinachi ku zakudya zanu. Mu kapu ya masamba atsopano - 5 kcal yokha komanso yosungirako zinthu zothandiza: vitamini K ndi B, calcium, magnesium, komanso folic acid. Calcium ndi magnesium zimateteza minofu ya mafupa chifukwa cha kusintha kwa msinkhu, ndipo mavitamini ndi folic acid zimateteza ku zovuta pakapita mimba. Momwe mungaphike: Gwiritsani ntchito m'malo mwa letesi. Njira yabwino - chotsani sipinachi ndi adyo ndikukhala ngati mbale kapena kusakaniza ndi spaghetti.
Cholinga: dzichitireni nokoma. Chosankha: chokoleti chakuda
Si chinsinsi choti chokoleti chimapangitsa kuti mtima ukhale wosangalatsa, koma nchiyani chomwe chimalepheretsanso kachiwiri kutsimikizira izi? Monga momwe kafukufuku wasonyezera, mwa anthu omwe amatha masabata awiri amadya pafupifupi 45 g (200 kcal) ya zakudya zokoma tsiku, hormone yochepa yachisoni, cortisol, inapangidwa. Ngati pali zambiri m'magazi, ndiye kuti mwayi wopeza kupanikizika, kupitirira muyeso, matenda ogona, mtima, ndi matenda ena zimakula. Komanso, kutulutsidwa koopsa kwa kortisol m'magazi kumawonjezereka. Pakapita nthawi, "maseŵera olimbitsa thupi" angayambitse mitsempha yambiri - ndi matenda a mtima. Chochititsa chidwi: Asayansi a ku Italy anafika pozindikira kuti okonda chokoleti ali ndi vuto lachisanu ndi chimodzi kuposa omwe sadya. Kuti mupindule ndi zokomazo, sankhani matayala okhala ndi nyemba 70 za cocoa nyemba. Kuphika: kusungunula zidutswa zingapo pa chitofu - ndi kutsanulira saladi ya zipatso.
Cholinga: kukonzekera thupi kuti likhale ndi mimba. Chosankha: mazira
Amayi ambiri omwe akukonzekera kutenga mimba amadziwa ubwino wa folic acid. Koma ambiri a iwo samadziwa kuti amayi amtsogolo amafunikira chinthu china - choline. Ndizo mavitamini a gulu B ndipo ndi mbali ya maselo a thupi, kuphatikizapo ubongo. Kafukufuku wa zinyama asonyeza kuti kudya koyenera kwa choline kumakhudza kwambiri kukula kwa ubongo wa fetus. Choncho, amayi apakati ayenera kudya 45 ° mg ya vitamini pa tsiku (mu dzira limodzi - 125 mg). Kuphika: wiritsani dzira, kudula mu magawo ndi kuwonjezera pa saladi iliyonse yomwe imapereka chithunzicho ku ubongo, ndipo imateteza kuwala kwa ultraviolet. Chikho cha tsabola wofiira, wofiira, tsabola wobiriwira amakhala ndi mavitamini C a tsiku ndi tsiku (izi ndizochulukira moŵirikiza mofanana ndi lalanje), ndi 6 mg ya lutein ndi 562 mg ya zexanthin. Asayansi a pa yunivesite ya Sydney adapeza kuti ngati mulandira mankhwala oposa 743 mg tsiku lililonse, mungachepetse chiwopsezo cha kusintha kwa zaka mu macula ndi 30%! Kuphika: kudula mu zidutswa ndikuyika mu frying poto kapena kuphika mu uvuni, ozizira, nyengo ndi adyo, maolivi ndi mchere.
Cholinga: kubwezeretsanso. Chimene mungasankhe: pasitala kuchokera ku ufa wonse wa tirigu
Mu spaghetti wambiri, mavitamini B ambiri, omwe amathandiza thupi kutembenuza chakudya kukhala makilogalamu. Mosiyana ndi pasta wamba, ali ndi fiber. Imalepheretsa kulumpha kwa shuga m'magazi komanso kumapereka mphamvu yamphamvu. Malowa ali ndi tirigu ambiri, koma pokonzekera kwawo amayi nthawi zambiri alibe nthawi. Ndi macaroni, simukuyenera kukangana kwa nthawi yaitali-mumawaponya m'madzi otentha, ndipo mukonze! Monga momwe Dipatimenti ya Zamalonda ya ku United States inanenera, theka la malangizidwe (3 servings) ya tirigu ndi ufa ayenera kukhala kuchokera ku mbewu zonse. Azimayi atatha zaka 40 ali bwino kudya zakudya zokhazokha, kunyumba. Ndili ndi zaka, kuchepa kwa thupi kumachepetsa, kulemera kumawonjezeka, koma chodabwitsa ichi chikhoza kutetezedwa. Monga momwe maphunziro atsopano a American dietors adasonyezera, anthu amene amasankha pasitala ndi mkate wodzaza tirigu amapindula oposa kilogalamu imodzi. Mosiyana ndi msuwani, tirigu wofiira ndi mkate wophika uli ndi zida zochepa - bwenzi lapamtima la chiuno chochepa. Kuphika: kuphika, kuwaza mafuta ndi kutumikira pa tebulo ndi tomato msuzi kapena kuphika pasitala ndi ndiwo zamasamba. Yesani kupewa mafuta abwino kwambiri. Ngati mutayika pasitala m'sitilanti, musadye mbale ndi nyama yankhumba ndikusiya gawo lina la tchizi.
Sambani ndi madzi ofunda 8 matabwa skewers ndi kuika pambali. Dulani maapulo mu magawo 7-8 mm wandiweyani. Sakani viniga ndi supuni imodzi ya maolivi, supuni ya uchi ndi basil. Ikani zitsamba ndi maapulo pamenepo, kuti chidutswa chilichonse chikhale chodzaza ndi marinade. Ikani mbaleyo mufiriji kwa mphindi 20-30. Pamene zitsamba ndi maapulo akuyenda, samalani mphodza. Pukutsani pansi pa madzi mu sieve. Mu saucepan, kutenthetsa 1 tsp. mafuta a maolivi, onjetsani kaloti ndi udzu winawake ndikudutsa kwa mphindi 3-5 mpaka ndiwo zamasamba. Onjezerani lenti, kuwonjezera madzi, kubweretsa kwa chithupsa, kuchepetsa kutentha ndi kuphika popanda kutseka chivindikiro kwa mphindi 15-20. Mphungu zidzakhala zofewa, koma mbewu ziyenera kukhala zolimba. Pamene mphutsi zikuwombedwa, kusinthana, kutsanulira maapulo ndi shrimps pa skewers: aliyense ayenera kukhala ndi maapulo atatu ndi shrimps. Kutenthetsa poto ndi phokoso la kebabs kwa mphindi zisanu mbali iliyonse kapena mpaka shrimp ikhale pinki ndipo maapulo ali ofewa. Sakanizani zonse zopangira zodzaza mbale. Kuphika mphodza, onjezerani ma almond, kuvala ndi kugwedeza mbale bwino kuti musakanize chirichonse. Ikani mphodza pa mbale, kuvala 2 skewers. Gawo limodzi (2 skewers of shish kebab ndi 1/2 chikho cha lentil): 505 kcal, 15 g mafuta, 59 g wa chakudya, 35 g mapuloteni, 18 g wa fiber. Dulani chikwangwani mu zidutswa zinayi. Chotsani mafuta odzola, onunkhira mafuta, onyozani adyo komanso mwachangu. Tumikirani ndi tart. Gawo limodzi (gawo limodzi la tart ndi 1/4 baguette): 438 kcal, 21 g mafuta, 38 g Zakudya, 25 g mapuloteni, 7 g zitsulo.
Pasitala ndi tsabola, bowa ndi sardines
4 servings
Kukonzekera kwa mphindi 10
Kukonzekera kwa mphindi 25
• 1 tbsp. l. + 2 tsp. mafuta a azitona
• kapu imodzi ya tsabola wofiira wofiira kwambiri
• 220 g ya pasta yonse
• makapu 1.5 a bowa odulidwa (champignons, azungu kapena portobello)
• 1h. l. finely akanadulidwa mwatsopano parsley
• 1/4 tsp. oregano wouma
• ma clove awiri odulidwa
• 2 tsp. madzi a mandimu
• Mitsuko iwiri ya magalamu 100 a zamchere zam'chitini mu mafuta
• 2 tsp. Chodutswa chamtengo wapatali chotchedwa basil
• 1/4 tsp. mchere
• Tsabola watsopano wakuda kuti ulawe
Mmodzi wogwira ntchito:
(1.5 makapu a pasitala): 371 kcal, 13 g mafuta, 46 g Zakudya, 20 g mapuloteni, 7 g zitsulo.
Wiritsani madzi a phala. Chotsani uvuni ku madigiri i8o. Mu lalikulu frying poto kutentha i Art. l. mafuta a azitona. Ikani tsabola ndi bowa mmenemo ndikuika mu uvuni kwa mphindi 5-7. Nyengo ndi parsley, oregano ndi adyo 2 Mphindi musanaphike. Ikani phala m'madzi otentha ndikuphika kwa mphindi khumi ndi zisanu ndi zisanu ndi zitatu (9-10) mpaka aldente. Pamene mukukonzekera masamba ndi pasitala, mitsuko yotseguka ya sardine ndikuwotchera muwotcha kapena poto yamoto kwa mphindi 6 mbali iliyonse. Chotsani kutentha ndi kulola kuzizira, ndiyeno muphwanye zidutswa zing'onozing'ono. Onetsetsani pasta, ndiwo zamasamba, bowa ndi sardines, zokometsera ndi 2 tsp. mafuta a azitona, basil ndi madzi a mandimu. Onjezerani mchere ndi tsabola kuti mulawe. Falikira pa mbale 4 ndikutumikira.