Kuti zakudya za juzi zizikhala zokonzeka kwa sabata, kupatula zakudya zopanda pake - mayonesi, ketchup, yokazinga ndi zophika. Muyenera kudya ndiwo zamasamba, mkate wa tirigu, tirigu wonse, saladi lonse, msuzi.
Dessert iyenera kudyedwa ndi zipatso ndi yogurts. Dzuwa lisanayambe kudya, idyani nyemba zokha, masamba, zipatso, tiyi ndi uchi. Imwani madzi oyeretsa monga momwe mungathere (osachepera 2 malita patsiku).
Kutsegula masiku: momwe mungayendetse bwino
Masiku ano amathandiza thupi kuchotsa kuwonongeka koopsa ndikuponyera mapaundi angapo. Mimba ya m'mimba imatha, ndipo ngati simukudya chakudya tsiku lotsatira, zigawo zomwe mukufunikira zidzachepetsedwa.
Mukhoza kutsegula masiku, pogwiritsa ntchito njira zosiyanasiyana. Kotero, mwachitsanzo, imwani supuni 2. msuzi mmalo mwa chakudya cholamulidwa. Simungamamwe madzi oyera, koma musanayambe kuchepetsa madzi ndi chiŵerengero cha 1: 1.
Ngati lero simunagwiritse ntchito timadziti, mumayenera kulola kuti thupi lizolowere. Kuti muchite izi, imwani timadziti tomwe timadyetsa chakudya cham'mawa ndi chakudya chokoma. Ngati muli ndi acidity yochuluka, ndiye kuti mukuyenera kusamala ndi madzi, chifukwa mumatsutsana ndi mitundu yambiri.
Ngati ndi kovuta kuti mutenge tsiku lonse pokha pa madzi, ndiye kuti madzi ndi zamkati adzachita. Zidzakuthandizani kudzaza thupi lanu ndi chakudya chofunikira, ndipo fiber idzazaza m'mimba.
Mitundu ya timadziti toyenerera masiku osala kudya
Imwani madzi a zipatso zokha panthawiyi zakudya sizikulimbikitsidwa chifukwa cha zakudya zamtundu wa fructose ndi zopatsa mphamvu. Choncho, ayenera kusinthanitsa ndi timadziti kuchokera ku zamasamba kapena kusakanikirana nawo mumitundu yonse.
Chifukwa chaichi, madzi a udzu winawake, omwe amachotsa slag ndi madzi owonjezera thupi, ndi wangwiro. Kuwonjezera apo, ndi yotsika kwambiri. Mu mawonekedwe ake omwe sali okondweretsa kumwa, kotero kuwonjezera kwa mitundu ina ya madzi ndiwothandiza kwambiri. Zimagwirizana bwino ndi timadziti ndi zipatso ndi masamba. Ndipo zimathandiza kuchepetsa kulemera.
Madzi a dzungu akhoza kumwa mowa mwauchidakwa komanso kuphatikiza ndi timadziti tina. M'mawonekedwe ake, amaphatikizapo pectins, mavitamini ndi mchere. Amathandizira matumbo, amatsuka impso ndi chiwindi, komanso, amathandizira kuwotcha mafuta. Kuti mchere ukhale wabwino bwino kusankha dzungu. Lili ndi mchere wambiri ndi ochepa owonjezera.
Madzi a mavwende sayenera kusokonezedwa ndi chirichonse. Mukhoza kumwa tsiku lonse ndikudya mnofu wa mabulosi. 100 magalamu a mavwende ali ndi makilogalamu 38, koma amatha msanga. Mabulosiwa amatsuka bwino impso ndi chiwindi, normalizes ndondomeko yamagetsi, imachotsa kutupa, kumapangitsa kuti thupi likhale loyera komanso khungu. Mavwende ali ndi vitamini C wambiri ndi mavitamini a gulu B. Patsiku lolemera makilogalamu 10 mukhoza kudya 1 makilogalamu a mavwende ndi gawo la madzi.
Madzi a apulosi ndi madzi abwino kwambiri kwa anthu a ku Russia. Madzi awa amakhalapo nthawi zonse ndipo ali ndi pafupifupi zinthu zonse zofunika ku thupi la munthu. Mu maapulo okoma ali ndi kuchuluka kwa pectin, kuyeretsa mwathunthu matumbo ndikubwezeretsanso chimbudzi. Madzi a Apple amabwezeretsanso kagayidwe kake, satiates ndi mphamvu zambiri. Mitengo ya zipatso izi ndi yabwino kwambiri kukhala yokoma. Madzi a Apple akhoza kusakanikirana ndi zipatso zosiyanasiyana za masamba ndi masamba.
M'mawa kuti mudye kadzutsa mukhoza kumwa kapu ya madzi apulo ndi zamkati, ndipo nthawi yamadzulo mumasakaniza ndi madzi a masamba. Kuphatikiza kwangwiro ndi maapulo ndi kaloti.
Msuzi wa karoti ndi nyumba yosungiramo carotene, mavitamini osiyanasiyana, micro- ndi macro zinthu. Ziyenera kuledzera kwa anthu omwe ali ndi thanzi lofooka.
Madzi a tizilombo amakhala ndi mchere, mavitamini ndi sucrose ndipo amakhudza magazi.
Mukhoza kupanga chisakanizo cha karoti ndi madzi a beet. Sakanizani karoti ndi beet timadzi mu 2: 1 chiŵerengero ndi kumwa 2-3 nthawi m'mawa kapena madzulo. Mukhoza kudya pomace mofanana (100 g), chifukwa ali ndi fiber. Kusakaniza uku kudzayeretsa thupi. Tiyeneranso kutengedwa ndi atherosclerosis, matenda oopsa, shuga.
Manyowa atsopano amafinyidwa pakumwa masana, koma kumbukirani kuti amachititsa kudya, ndipo minofu mwa iwo sizambiri. Chifukwa cha ichi, matumbo amavuta, mimba yamkati imakwiyitsa. Choncho, muyenera kusakaniza timadziti ndi masamba a masamba.
Mwangwiro woyera komanso amatsitsimutsa madzi a nkhaka. Madzi awa amatchedwanso madzi abwino. M'mawonekedwe ake muli zinthu zoterezi zomwe zimalimbikitsa tsitsi ndi kusintha khungu la khungu. Kwa tsikulo tikulimbikitsidwa kumwa mowa woposa 1 lita imodzi ya nkhaka madzi, ndipo nthawi imodzi - 100 ml. Ndi madzi awa mwangwiro kuphatikiza madzi a tomato, lokoma tsabola kapena zukini.
Patsiku lomwe mumamwa madzi okwana 8 mpaka 14 a madzi a zipatso zosiyanasiyana ndi masamba. Apple madzi ndi mwangwiro pamodzi ndi karoti ndi phwetekere timadziti, karoti madzi - ndi kabichi ndi nkhaka timadziti.
M'masiku osala kudya, kuchepetsa nkhawa ndi thupi, kuyenda zambiri.
Pambuyo pa tsiku lomasula, musadzipangire nokha, koma idyani zakudya zazing'ono, zipatso, kefir, yogurt.
Popeza pali zinthu zambiri zothandiza mu timadziti, zinthu zawo zimatha kukhala ndi thupi lamphamvu, zomwe zimazoloŵera chakudya chenicheni. Yabwino kwambiri masiku osala kudya ndi awa:
- chiwonetsero;
- maula;
- apricot;
- peyala;
- apulo.
Musamamwe mankhwala tsiku limenelo. Kusakanikirana kumeneku kungayambitse matenda komanso matenda a matenda aakulu.
Kutsegula masiku pa juzi kumagwiritsidwa ntchito bwino mu chilimwe kapena m'dzinja, pamene pali masamba ambiri ndi zipatso za mbewu yatsopano. Panthawi imeneyi mumalola thupi lanu kupeza zinthu zofunika ndikuchotsa ma kilogalamu oposa.
Mankhwala ochokera ku zipatso zomwe zakhala m'nyengo yozizira, sangachite zabwino zambiri, koma mukhoza kuyesa kulemera. Ndibwino kuti muganizire kuti mumayenera kuwonjezera ma microelements osiyanasiyana ndi mavitamini.