Kodi mungadye bwanji?
Palibe chifukwa chofulumira, ngati mumamwa mowa wa tiyi ndi tiyi wokoma, ndipo pali mbatata yosakaniza ndi nyama yokazinga, ndipo mwadzidzidzi mumayamba kudya saladi zamasamba, ndipo palibe chabwino chomwe chingabwere. Thupi lanu lidzayamba kufunafuna ma calories omwe mudzawaphonya, mudzakhala achisoni ndipo muzitha kuvutika maganizo. Kapena mutha kudya ndi kudya katatu nyama ndi mbatata yosenda kuposa nthawi zonse. Choncho, muyenera kupititsa patsogolo zakudya zopatsa thanzi.
Yambani ndi zophweka, tengani lamulo kuti mudye zipatso zitatu zosiyana za mitundu yosiyanasiyana. Kungakhale apulo (wobiriwira), nthochi (chikasu), lalanje (lalanje), kapena ikhoza kukhala zipatso zotere zomwe mumakonda. Ngati mukufuna kutaya thupi mwa kudya bwino, ndi bwino kudya zipatso mu theka la tsikulo.
Idyani saladi ndi masamba atsopano, ndipo masamba ndiwo ayamba kudya. Ndipo mpaka mutadya saladi, musayambe kukongoletsa. Ndipo chinsinsi ndi chophweka, mumapeza mavitamini, kudya masamba, kuwonjezera, mumapeza zokwanira. Gwiritsani ntchito chokongoletsa chochepa.
Idyani nsomba ndi nyama zachilengedwe mmalo mwa ravioli, soseji ndi soseji. Musamawathamangitse, koma yesani kudya, kuphika, kuuluka kapena kuphika. Ndiye mutayamba kuchepetsa thupi, thupi lidzakhala ndi mafuta ocheperako komanso zina zikutanthauzira.
Mmalo mwa tiyi wakuda ndi khofi, imwani tiyi wobiriwira, ndi m'malo mwa shuga mu tiyi ndi uchi. Gawo la ora musanadye, imwani madzi, ndipo kotero tsiku lonse, chifukwa madzi ndi ofanana ndi moyo.
Sikovuta kudya bwino, ndipo simukusowa kudya masamba okhaokha kuti muchepetse kulemera. Timafunikira chakudya choyenera kuti tigwire ntchito bwino thupi. Ndi bwino kutenga gawo loyamba, khama limodzi, ndipo mudzawona momwe mungathere polemera. Kuti mukhale wokhazikika komanso musadye njala komanso kulemera, muyenera kudya mosiyanasiyana komanso molondola, kuphatikizapo zakudya zomwe mumadya kuchokera m'magulu asanu.
Magwero aakulu a mphamvu omwe amadziwiritsira kuti kalori wokhutira ndi zakudya ndi mafuta ndi chakudya. Mlingo wamakono pa tsiku umadalira mphamvu zamagetsi, kugonana, zaka. Patsiku munthu wamkulu amafunika ma calories 1700-3000. Ndipo sangathe kusiya. Kuwonjezera pa mafuta, chakudya, mapuloteni oyenera kugwira ntchito, ma microelements ndi mavitamini amafunika. Kuperewera kwa zinthu zoterezi kumayambitsa matenda: kuwonjezeka kutopa, kukhumudwa kumawonekera, kukana matenda kumachepa, matenda ena angawonekere. Ngati mukuona kuti mulibe mphamvu zokwanira, muyenera kutenga vitamini complexes, musanakumane ndi dokotala.
Zakudya za tsiku ndi tsiku zimaphatikizapo mankhwala ochokera magulu asanu a mitundu:
Mitundu Yachikasu
Maziko a chakudya tsiku ndi tsiku amapangidwa ndi tirigu. Amachepetsa chiopsezo cha zilonda zoopsa, amateteza thupi, amachepetsa mafuta m'thupi, komanso amachititsa kuti mimba ichite bwino. Za thanzi, ufa wonyezimira, tirigu, ndi mkate wambiri wa tirigu ndi othandiza.
Zamagetsi
Iwo ndi: bowa, zipatso, zipatso, ndiwo zamasamba. Iwo amatumikira monga gwero lalikulu la zakudya zomwe sizinapangidwe mu thupi. Izi ndizirombo zamtundu, zakudya zamagetsi, mchere ndi mavitamini. Amakonza ntchito ya m'mimba, kuchotsa thupi, zotsekemera, mafuta, kusunga thanzi la mitsempha ndi mitima, kumalimbikitsa chitetezo cha mthupi, kuchepetsa cholesterol. Chizoloŵezi cha chakudya chamoyo patsiku chiyenera kukhala magalamu 500 a zipatso ndi ndiwo zamasamba, ayenera kuzigawidwa mu zakudya zitatu.
Mitundu Yachikasu
Izi - tchizi, tchizi, tchizi, tchizi, mkaka, mkaka, mkaka. Zakudyazi ndizofunikira kwambiri puloteni, mavitamini A, D, B2, phosphorous ndi ena. Mu mankhwala okoma mkaka pali tizilombo tambiri zothandiza. Zakudya za mkaka zimathandizira kukula kwa thupi, kuyang'anira ntchito ya m'mimba, kulimbikitsa tsitsi, misomali, kulimbikitsa thanzi labwino, kulimbitsa mano ndi mafupa. Chizoloŵezi cha tsiku ndi tsiku ndi mavitamini awiri a mkaka ndi mafuta ochepa (50 magalamu a tchizi, kapu ya kefir kapena mkaka).
Mitundu ya Orange
Zimakhala monga: mbewu, nandolo, mtedza, nyemba, mazira. Zakudya zimenezi zili ndi ma microelements, mavitamini, mapuloteni. Zakudya za nsomba, nsomba, zopangidwa ndi nyama zimatetezera kusowa kwa ayodini, kuteteza thupi, kuchepetsa chiopsezo cha kuchepa kwa magazi. Nsomba zamitundu yosiyanasiyana zimathandiza kuti chilengedwe chikhale chokhazikika, kusintha khungu, zotengera ndi mtima. Tsiku lililonse muyenera kugwiritsa ntchito theka la walnuts, magalamu 100 a nyama kapena nyama. Idyani nyama yowonda. Nkhuku, nsomba, nyama imadzulidwa bwino ndi masamba, kapena yophikidwa pa grill.
Zofiira
Izi - zakumwa zoledzeretsa, zokometsera, shuga, mafuta. Zakudya zoterezi zili ndi: sucrose, kolesteroloni ndi mafuta. Sungakhoze kusiyidwa kwa munthu wathanzi, koma muyenera kuchepetsa ntchito yawo mpaka pamtunda. Kutumizidwa kovomerezeka - 2 tbsp. l. mafuta onse a masamba, 50 mg zakumwa zoledzeretsa kapena 200 mg ya vinyo wouma, 6 tsp. kupanikizana kapena shuga, 10 magalamu a margarine kapena mafuta.
Pang'onopang'ono, mu zakudya zanu, pewani zakudya zovulaza ndi zakudya ndi zathanzi:
1) Maswiti, maswiti, mabulu ndi zipatso zouma ndi zipatso.
2) Bweretsani mikate yoyera ndi mbewu zonse.
3) Chokoleti mkaka chokoleti.
4) Chips ndi crisps zimaloledwa ndi mtedza.
5) Sinthani shuga ndi zipatso ndi uchi.
6) Sinthani nyama yofiira ku nyemba (nyama ya kalulu, nkhuku).
Tsopano zikuonekeratu momwe mungadye bwino komanso kulemera. Gwiritsani ntchito malangizowo ndipo mudzatha kudya bwino ndi kulemera bwino.