Mphamvu ya Galina Shatalova

Galina S. Shatalova, adalimbikitsa zakudya zake, zomwe zalembedwa m'buku lake lakuti "Healing Nutrition: Curative, Daily, Festive" - ​​1997. Njira yomwe amamupempha, monga iye mwiniyo amaitcha - zakudya zodyera, zimaphatikizapo njira zambiri zomwe zimagwiritsidwa ntchito ndi sayansi ndi sayansi ya zakudya, mwachitsanzo, chifukwa cha chakudya cha masamba ndi zakudya zogawidwa.

Mlembi wa njirayi Shatalova amakhulupirira kuti mwa kukumbukira kwaumunthu zowonjezera zowonjezera zokhudzana ndi chakudya chokhudzana ndi chakudya. Malingana ndi izi, muzogulitsa, m'pofunika kuganizira zinthu za chilengedwe, komanso osati zake zokhazokha komanso mphamvu zake. Ngakhale poyerekeza ndi dongosolo (chakudya chosiyana) cha G. Shelton, dongosolo loyamba ndi Shatalova ndi zakudya zowonjezereka, mwachitsanzo, zomwe zamoyo zimachokera kuntchito zimakhala zovulaza kwa anthu, motero, kuchotsedwa kwathunthu ku zakudya kumalimbikitsa. Shatalova, pokonza chakudya ichi, adalangiza kulingalira zina zotsimikiza:

1. Maziko a chakudya chochiritsidwa ayenera kukhala ndiwo zamasamba, zomwe zimapereka thupi lathu osati mchere wambiri, komanso mavitamini. Ndibwino kuti nthawi zonse muziphatikizapo masamba osati masamba okha, koma amathandizanso kuti asakonzenso timadzi timadzi timene timakonzeratu.
2. Mu zakudya, nyengo ya nyengo iyenera kuganiziridwa. Nthaŵi ya udzu ndi masika, chipatso ndi nyengo ya masamba ndi chilimwe, kuchuluka kwa zipatso ndi masamba kumapeto kuli nyengo. M'nyengo yozizira ndi zofunika kudya zakudya zambiri.
3. Muyenera kumvetsera kumene malowa akukula, chifukwa m'madera abwino omwe amakula amakula kwambiri. Mwachitsanzo, kaloti, ngati inabadwa m'dziko lathu, imakhala yothandiza kwambiri kusiyana ndi nthochi.
4. Zakudya zamtengo wapatali, monga pasitala kapena mpunga wa pansi, ndi zakudya zomwe zakudya zopatsa thanzi sizipezeka, koma ngati mutenga zakudya zowonjezera zamasamba, ndiye kuti mankhwalawa amathandiza. Nyama ndi mkaka ndi bwino kuti musadye nkomwe, pobwezera, ndibwino kuti mukhale ndi zipatso zambiri ndi ndiwo zamasamba.
5. Koma mchere, malipiro ake ovomerezeka tsiku ndi tsiku sayenera kukhala oposa magalamu awiri. Mu mchere wa tebulo zakudya zoipa zimakhalapo, choncho tikulimbikitsidwa kuti tibwezeretse nyanja kapena mwala. Pakuti podsalivaniya phala ndi saladi ndi abwino kwambiri zouma nyanja kale, amene ali asanayambe pansi mu khofi chopukusira.
6. Mkaka ndi mankhwala abwino kwambiri odyetsera ana. Munthu wamkulu ayenera kusiya.
7. Ngati mtedza ukudya kwambiri, sangakhale ndi phindu pathupi, koma ngati mumatsatira zovuta, ndizakumwa 4-5 kapena mchere wambiri, komanso ndi uchi - izi ndizomwe zidzakwanire bwino mavitamini anu. organism.
8. Ma calories, omwe ali mu shuga, amawoneka kuti alibe kanthu, choncho ndi bwino kusiya.
9. Mafutawa amakhudza kwambiri njira za m'mimba. Komanso, mafuta amawononga impso ndikufooketsa chitetezo cha mthupi. Mafuta amenewo omwe amafunikira thupi, amalandira kuchokera ku zipangizo zopangidwa kuchokera ku mbewu zonse, mtedza, mbewu, ndi mafuta osadetsedwa a masamba. Choncho, ndibwino kusiya zakudya zophika.
10. Masamba, zipatso, zipatso sizingasungidwe kwa nthawi yaitali.
11. N'kosayenera kumwa madzi a pompu! Ali ndi ma chlorine okwezeka, kotero makonzedwe ake amathyoka kwathunthu. Imwani mukusowa madzi osungunuka, osungunuka kapena a masika. Ndipo kawirikawiri, kumwa madzi kumakhala kochepa.
12. Ayeneranso kupewa kudya mkate, womwe umawotcha ufa wofiira woyera ndi kuwonjezera yisiti pamatentha.

Chinthu choyambiriracho chiyenera kukhala chithandizo chochepa cha kutentha, chifukwa pamene chimatenthedwa, chakudya chimakhala chopindulitsa. Inde, kukana kwathunthu kutentha kwa kutentha ndi kusinthitsa ku chakudya chowoneka sikoyenera, chifukwa njira yophika imeneyi idzakulitsa kukoma kwa masamba, mwachitsanzo, mbatata, nyemba kapena mbewu. Chithandizo cha kutentha chimathandizanso kugaya mankhwalawa pamakamwa pamlomo, motero, kupweteka m'mimba kudzakhala koyenera, ndipo izi zidzathandiza kuti chakudyacho chizikhala bwino.

Pofuna kusamalitsa zakudya kuti musasokoneze chakudya, muyenera kutsatira malamulo ophweka:

• Kutentha pamwamba pa madigiri 100 sikuloledwa kuphika, ndiko kuti, simungadye zakudya zouma.
• Chakudya, ngati chatsekedwa pansi, sichiyenera kutenthedwa, ndi bwino kuphika mochuluka momwe mungathere nthawi imodzi.
• Musachoke ku khitchini ndalama zopanikizika kuphika, chifukwa mmenemo chifukwa cha kuwonjezeka kwa kutentha kutentha kumapitirira madigiri zana.
• Zomera, masamba ndi masamba sangathe kuikidwa mu poto panthawi imodzimodzi, mizu iyenera kuikidwa pambuyo pa chakudya chokonzekera, ndipo ndi bwino kuwonjezera masamba ku chakudya chokonzekera, pakuchotsa pamoto.

Mchitidwe wa Galina Shatalova amapereka malamulo ena okhudzana ndi kudya:

• Chakudya choyenera chiyenera kukhala kokha pa chakudya chimodzi chokha.
• Zakudya za bukuli siziyenera kupitirira kukula kwa m'mimba, zikutanthawuza kuti mtengo wake ulibe 350-450 cm3.
• Zakudya ziyenera kubwerezedwa osachepera maola atatu kapena anayi. Ngati mudya nyama, ndiye kuti kupuma kumeneku kuyenera kuchepetsedwa.
• Ndibwino kuti adye madzi asanadye chakudya, ndipo sizingatheke kuti asamamwe ndi chakudya.
• Chakudya chiyenera kufufuzidwa mosamala, chitani pakamwa pazigawo zing'onozing'ono, popeza kale m'kamwa muli zinthu zabwino zokhala ndi chakudya choyenera.
• Chakudya choyamba chiyenera kuchitika pasanafike 11 koloko. M'maŵa, ndibwino kudzipangira tepi ya tiyi ya tiyi ndi supuni ya supuni ya uchi. Wachiwiri, ndi wotsiriza pa phwando la tsiku lino, akulimbikitsidwa kukonzekera maora sevente. Ngati pali chilakolako, madzulo amwe kapu ya tiyi kapena msuzi wa mbuto. Chakumwa chokoma ndi madzi a masika, opangidwa ndi zipatso.

Kusintha kwa zakudya zoterezi kuyenera kukhala pang'onopang'ono. Ndipo kuyamba bwino m'chaka, pamene zipatso zoyamba ndi ndiwo zamasamba zimayamba kuonekera.