1. Muyenera kudya nthawi yomweyo
Mkhalidwe wa chakudya chopatsa thanzi ndi njala yathanzi, pamene munthu ali wokondwa ndi mkate wambiri. Pambuyo pa hypothermia, kutenthedwa, kutengeka mtima komanso atagwira ntchito mwakhama, ndibwino kuti musakhale patebulo nthawi imodzi, koma pang'ono mu maminiti makumi awiri. Ngati mukulephera, musadye mwa mphamvu. Thupi limapulumutsa mphamvu, lomwe lingathenso panthawi ya matenda. Ndipo pamene akusowa chakudya, akhoza kukupatsani chizindikiro.
2. Simukusowa kudya kadzutsa
Tikapita kuntchito tikamadya chakudya cham'mawa, sitimalola kuti chakudya chikhale chokwanira, koma mitu yathu silingalole kuganiza. Pafupifupi 75 peresenti ya magazi imathamangira m'mimba, ndipo ndondomeko ya digestion imatenga maola anayi. Ndi bwino kudya maola atatu mutagona, ndiye tsiku lonse simudzakhala ndi njala. Ndi bwino kudya kadzutsa kakang'ono - phala ndi tiyi. Zakudya zamtundu zimadya bwino chakudya chamadzulo.
Konzani chakudya cham'mawa
Mpunga ndi kanyumba tchizi
Onetsetsani magalamu 100 a kanyumba tchizi 10% mafuta, ndi supuni imodzi yodulidwa, ndi supuni 2 zonse mkaka, mchere, tsabola. Ndipo perekani magawo atatu a mpunga wophika.
Chokwanira cha plums ndi mkaka
Tengani magalamu 100 a mkaka, 150 gm ya plums ndi kuwonjezera makapuni 5 a shuga, sinamoni. Tulukani m'matenda a madzi ndipo muzimwaza madzi. Tiyeni tigwirizane ndi madzi ndi yophika mkaka, yonjezerani sinamoni ndi shuga.
3. Sayenera kutumizidwa
Pansi pa malamulo a zakudya zoyenera kuchokera ku chakudya, munthu ayenera kusangalala. Pa nthawi ya chakudya, simukuyenera kusokonezedwa ndi zinthu zosafunika, ndipo chakudya chiyenera kufufuzidwa bwino. Monga momwe nzeru ya Kummawa imati, muyenera kudya chakudya chimodzi nthawi makumi awiri ndi ziwiri, ndipo mutayalemera.
Anfisa Chekhova akulangiza izi: njira yoyenera yochepera thupi ndiyo kudya bwino ndikudzikonda nokha. Pamene mukufuna, palipo, mungathe kupeza chinthu chokoma, koma simukusowa "boo".
Demi Moore - nyenyezi ya ku Hollywood amadyetsa zakudya zamasamba, wakhala akupereka mkaka, nyama, shuga komanso amakonda masamba ndi zipatso zatsopano. Chifukwa cha zakudya zimenezi, Demi Moore amakhulupirira kuti mnofu wa khungu lake ndi wabwino kuposa momwe analili ali mnyamata, pamene sanamvere malamulo odyera thanzi.
Njira yosangalatsa yakupusitsa mimba yanu, kuti mutha kudya musanapite nthawi yaitali, muyenera kudya supuni 2 ya mafuta a maolivi, mphindi 10 musanadye.
4. Zowonjezera zambiri
Fiber ndi zakudya zomwe zimapezeka mu zakudya zamasamba, zimakhala zosasungunuka komanso zosungunula.
Mitambo yopanda mafuta - yomwe imapezeka mu zipatso, ndiwo zamasamba, mpunga, tirigu ndi rye rye. Kwenikweni, izo ziri mu peel, zimathamanga m'madzi, ngati siponji ndi kuchotsa zinthu zonse zovulaza m'thupi. Motero, zimathandiza kuti chiyeretsedwe cha m'mimba chiyeretsedwe.
Sungunuka - mumapezeka zipatso, ndiwo zamasamba, nyemba, oat bran, normalizes m'mimba microflora.
Kuti mukhale wathanzi, muyenera kudya tsiku lililonse kwa theka la kilogalamu ya zipatso, zipatso ndi ndiwo zamasamba. Zamasamba ndi zipatso zimayambitsa njira zowonongeka zamagetsi, kuchepetsa thupi la kudzimbidwa, kuyeretsa gawo lanu la kudya. Amachulukitsa luso lakumenyana ndi matenda komanso kuwonjezera chitetezo.
Risotto kuchokera ku zamasamba - pa kutumikira
Tengani magalamu 30 a mpunga ndi wiritsani mumchere wamchere, kukhetsa. 100 magalamu a zamasamba ndi mizu yodulidwa mu cubes kapena maluwa, kuikidwa mu azitona kapena mafuta a soya, kuwonjezera masamba a parsley, mchere kuwonjezera kulawa.
Tidzakatsanulira dzira, losakaniza ndi mkaka, kuphika pa madzi osamba kapena kuphika mu uvuni.
Gawo limodzi lotsirizidwa la mbale yokonzedwa kale liri ndi 243 kcal yokha.
5. Zakuloteni za chiyambi cha nyama ziyenera kukhalapo
Nsomba ndi nyama - ndizofunikira kwambiri puloteni. Pa tsiku lomwe munthu amafunika kudya nsomba magalamu 70, ndi zakudya za nyama pafupifupi magalamu zana.
Zakudya zodyera zimafunika kuti thupi lipewe matenda a mtima. Kukwapula, matenda a mtima, matenda a mtima ischemic, matenda a atherosclerosis amayamba kutsogolo kwa cholesterol.
Nsombazi zili ndi mavitamini a mafuta, omwe amachiritsidwa, amaletsa kutsegula kwa mafuta m'thupi. Mwinamwake chinsinsi cha moyo wautali wa Japan ndikuti amadya magalamu 200 a nsomba tsiku lililonse.
Steaked Steak
Tidzasamba ng'ombe ndi kudula mu zidutswa za minofu, tidzathyola, ndikupanga mpweya wambiri. Fry wopanda mafuta mu poto yophika, kuwaza madzi pang'ono, mchere ndi pang'ono. Asanayambe kutumikira, kuwaza ndi akanadulidwa parsley ndi kukongoletsa ndi mandimu magawo. Kutumikira ndi ndiwo zamasamba ndi mbatata.
Mu magalamu 100 muli makilogalamu 132.
Nutritionists amanena kuti mapuloteni amadzipereka kwambiri kuposa mafuta ndi mafuta. Ndipo akulangizidwa kuti ayambe kudya ndi zakudya zamapuloteni. Mwachitsanzo, ngati muli ndi nsomba zokhala ndi ndiwo zamasamba, muyenera kudya nsomba poyamba, ndiyeno china chirichonse.
Zakudya zophikidwa ndi maapulo
Oyeretsani ndi kutsuka cod, chotsani msana ndi mafupa. Tidzithira maminiti 30 mu mkaka, tidzakumeta ndi mchere. Maapulo amayeretsedwa ndi kudulidwa mu magawo ndipo tidzawayika ndi nsomba. Fukani ndi mafuta a soya, pezani zojambulazo ndikuyika mu uvuni kwa mphindi 25.
Nsomba siziwotchedwa, muyenera kuziwaza ndi madzi. Musanayambe kutumikira, kuwaza ndi parsley. Kutumikira ndi yophika mbatata ndi saladi ku masamba obiriwira.
Mmalo mwa khodi, mukhoza kutenga bream, pollock, pike, carp. Chakudya chokonzekera chili ndi 141 kilocalories. Zakudya izi zimalimbikitsidwa kuoneka kosasangalatsa komanso kwa cellulite.
6. Musamayeke mkate
Gwero lalikulu la chakudya ndi zakudya zophika. Kwa munthu, mlingo wa chakudya cha tsiku ndi tsiku ndi 300 magalamu, kwa iwo omwe ali ndi zolemetsa, ntchito zakuthupi, ndi iwo omwe akugwira nawo ntchito zaluso amafunikira mkate wochepa.
Ndipotu, anthu a ku Russia amadya pafupifupi magalamu 400 a chakudya patsiku, pamene anthu okhala m'mayiko a ku Ulaya amadya theka la mkate wambiri. Mkate m'madyerero ambiri alipo, chinthu chachikulu ndikuti sikuti anaphika, koma anali ndi masiku awiri.
Sandwichi ndi nyama
Tengani chidutswa cha mkate, chomwe chimapangidwira kuchokera ku chikondwerero cha mandimu, chichifalikira ndi supuni ya tiyi ya yogurt, kuchokera pamwamba timayika chidutswa cha nkhuku yophika komanso 50 magalamu a nkhaka ndi tomato. Fukani ndi zitsamba. Sangweji timapanga tiyi wamchere.
7. Mu zakudya ayenera kukhala phala
Monga mkate, payenera kukhala phala, ndiwo malo abwino kwambiri a zakudya komanso amakhala ndi malo olemekezeka mu zakudya zathu. Tsiku lililonse, anthu amafunika kudya magalamu 3 a tirigu, ngale ndi mapira, 8 magalamu a mpunga ndi 10 magalamu a oats ndi buckwheat.
Pofuna kusakaniza tirigu ochepa patsiku ndipo musayesedwe ndi supuni, zidzakhala bwino kwambiri m'mawa kuti adye phala kuchokera ku zakudya zosiyanasiyana. Kotero, izo zidzakupatsani kusowa kwa thupi lanu mu croup.
Mpunga wa mpunga ndi zoumba
Tiyeni titenge 250 magalamu a mpunga wa mpunga wothira limodzi ndi tirigu ndi zoumba.
Ndi kulakwitsa kuganiza kuti muesli ndi otsika kwambiri, zimadalira njira yokonzekera ndi yokonzedwa. Monga lamulo, iwo ali okazinga ndi uchi ndipo ndi madzi pa masamba mafuta, omwe amachititsa khalori wokhutira muesli.
Kuti musapindule, ndibwino kuphika oatmeal phala, ndipo mmalo mwa zipatso zouma tidzatenga ndikuwonjezera zipatso. Muyenera kudziwa kuti apurikoti ali ndi makilogalamu 18, ndipo mu apricots zouma kale muli ndi makilogalamu 27.
8. Idyani madzi ambiri
Chakumwa chotsika kwambiri ndi madzi. Ngati mumamwa magalasi 6 kapena 8 a madzi tsiku lililonse, mudzathandiza thupi kutsuka poizoni, ndipo izi zidzakuthandizani kuti muzitha thupi lanu popanda makilogalamu. Ubwino wa madzi opaka ndi kuti mwa kumwa madzi, mumasiya kumwa zakumwa zam'thupi, zakumwa zabwino.
Nthawi zambiri anthu samawerengera zakumwa zakumwa zotsekemera, ndipo samagwirizanitsa zakumwazi ndi kudya kwambiri, ndipo izi ndizolakwika. Phindu la zakumwa zambiri ndi izi: chilakolako chimachepa, ndipo mphamvu yowonjezera imasungidwa pa mlingo woyenera. Osatengedwera ndi madzi a mchere, mchere umene uli nawo, kusunga madzi m'thupi, kuchepetsa kuperewera.
9. Timakonza zokha masiku
Mapeto a sabata ndi nthawi yabwino kuti athe kuyeretsa thupi lathu la poizoni ndi kubwezeretsanso magetsi - izi. Tikuika masamba atsopano, zipatso ndi madzi amchere popanda mpweya. Tidzipatseni ntchito yodya ndiwo zamasamba nthawi zambiri.
Yambani m'mawa athu ndi magalasi atatu a madzi ofunda, otentha, onjezerani magawo atatu kapena 4 a lalanje kapena mandimu mmenemo. Chakumwa chotero chingathe kuyeretsa chiwindi.
Patsiku lonse, imwani magalasi 3 kapena 4 a madzi osakanizidwa kuchokera ku zamasamba kapena zipatso. Madzi okoma kwambiri amadzipangidwira ndi madzi amchere.
10. Kumbukirani kumverera kwa muyeso
Mu zakudya zabwino za munthu, palibe mankhwala omwe amaletsedwa, ngati ali okonzeka komanso otetezeka ku thanzi. Zamagetsi, tiyi, mowa sizinayambe zatengedwa ngati zinthu zothandiza kwambiri, koma zimakhazikitsidwa mwachinsinsi.
Patsiku lomwe mungathe kudya ma gramu awiri a masamba a tiyi, 1 gramu ya khofi, zambiri zimatha kumasula dongosolo la mantha.
Zakudya zamakono, odzola, kupanikizana, uchi, chokoleti, makeke, maswiti, shuga sungakuvulazeni, ngati mutayang'ana muyeso, ndiye kuti mankhwalawa muyeso sayenera kupitirira ma gramu makumi asanu pa tsiku. Koma ndi iwo omwe timagwiritsa ntchito machitidwe awiri kapena atatu ovomerezeka. Yabwino kwambiri adzakhala zipatso - zipatso ndi zipatso zabwino.
Tsopano tikudziwa momwe moyo wathanzi, kukongola, mgwirizano, ndi momwe tingakhalire ndi moyo wathanzi ndipo, pakuwona, tidzakhala okongola komanso ochepa.