Kotero kubwerera ku chakudya chowoneka?
Tsiku lina, kumayambiriro kwa zaka zambiri, mwangozi wina wamphepete anagwetsa chidutswa cha nyama kapena tirigu wambiri m'moto. Ndipo atalawa mankhwala omwe adadutsa mu "kuyesa moto", ndinadza kumapeto kuti mu mawonekedwe awa ali operewera kwambiri! Potsirizira pake, kunatha nyengo ya chakudya chofiira choyambirira, ndipo nyengo yophika yowonjezereka yomwe yapitirira mpaka lero yafika. Komabe, atalawa zosangalatsa zamakono zamakono, anthu ambiri safuna kubwerera ku magwero a chakudya cha chikhalidwe. Chotsutsana chawo chachikulu ndi chakuti chakudya chowopsya sichimasintha zinthu zoyambirira zomwe zimagwiritsidwa ntchito, zimasunga mavitamini onse ndi miyala yamtengo wapatali yomwe imakhala ndi chilengedwe. Mchitidwe wapamwamba wa chakudya chowoneka si chakudya kwenikweni, koma ndi njira ya moyo. Ndipo komabe, monga lamulo, "russula" yotsatizana sizimawoneka ndi kulemera kwakukulu. Kuwonjezera apo, mutasintha zakudya zowonjezera, kwa miyezi itatu yoyamba n'zosavuta kutaya makilogalamu 8-10. Pambuyo pake, amadya olemera ndi mchere wambiri, koma osati mphatso zamtengo wapatali zamasamba - ndiwo zamasamba, tirigu, nyemba, mtedza ndi zipatso.
Fereji ya chakudya
Zida zapakati pa masamba ndi zipatso ndizofunika kwambiri pa zakudya zonse zomwe zimadya, mphamvu zake ndikuti zimadzaza m'mimba mwamsanga ndipo zimapangitsa kuti munthu asamve bwino, ngakhale kuti ali ndi mafuta ochepa mu zakudya. Zakudya zofiira zimaloledwa, koma kodi mumadya zochuluka bwanji mawonekedwe opangira? Ndipo, mwachibadwa, palibe shuga, mowa, chokoleti, mkate ndi kuphika - zonsezi zapatsidwa mankhwala ofunika kwambiri. Zamoyo za "chakudya chowoneka" kuchokera ku zipatso ndi ndiwo zamasamba: amadziwika kuti pali shuga kwambiri mu babu kusiyana ndi mukiki! Zakudya zopangidwa ndi mkaka zosasamalidwa, bowa wobiriwira ndi tirigu zimagwirizanitsa chakudya cha odyetserako zakudya zamoyo. Ndili mofulumira kwambiri: Ndinagula nkhaka ndi phwetekere (kapena ndinang'amba m'munda wa bindu), ndasamba, ndikudya, ndipo sindikuyenera kuphika! Komabe, zochitika zamakono zamakono sizili "amayi amasiye" omwe ali otopa poima pafupi ndi chitofu. Kuphikira iwo nthawi zambiri kumakonda kwambiri. Amaphika ndi malingaliro, amathera maola ambiri kukhitchini, kuyeretsa, kusokoneza, kusakaniza mphatso zachilengedwe, kumera mbewu ndi nyemba, mwachangu zitsamba, ndi kuyanika zipatso. Komanso, otsatila zakudya zowonjezera amafunikira kumvetsetsa bwino zakudya zopangira zakudya, chifukwa ngati mukukonzera kudya chidutswa cha nyama yaiwisi kapena kumwa mkaka wa mkaka wosasunthika, chidaliro chonse muwatsopano wawo ndiwotsimikiziranso kuti izi sizidzakhala chakudya chomaliza m'moyo wanu.
Kuphika Kupadera
Malinga ndi mtundu wina wa "chida chodya chakuda", chophimba, uvuni kapena moto wotseguka sungagwiritsidwe ntchito, komabe sikuyenera kukana Kutentha. Mwachitsanzo, zipatso, ndiwo zamasamba ndi bowa zingathe kuuma padzuwa. Pambuyo pa mankhwalawa, samangosunga okha, komanso amawonjezera zothandiza (mavitamini ambiri amayamba chifukwa cha kutuluka kwa madzi), komanso amapeza kukoma kokwanira. Njira yophika njirayi si yowopsya komanso yosasangalatsa monga ikuwonekera. Mwachitsanzo, tomato ya chitumbuwa cha dzuwa ndi zakudya zokoma kwambiri zomwe zimagwiritsidwa ntchito osati kokha monga chakudya chakuda, komanso mumidzi yodziwika ndi "zakudya zotsutsa" Mediterranean. Komabe, mutengedwera ndi kuyanika ndi kuyanika ndi njira zowoneka bwino, musaiwale kuti chilengedwe cha pansi pano ndi mphamvu ya mphamvu ya dzuwa zasintha (osati zabwino) pazaka zingapo zapitazo. Podziwa izi, "chakudya chodalirika" chothandizira chitukuko - amaloledwa m'malo mwachisoni ndi ochapira kapena magetsi otha magetsi. Zosinthazi zimalola kukonzekera kwa mbale zosiyanasiyana, kusintha kwambiri kukoma kwawo, kusasinthasintha ndi maonekedwe. Panthawi yomweyi, kutentha kwagwiritsidwa ntchito sikudutsa chakudya chokwanira chomwe chili chotsimikizika cha 50 ° C! Koma, ndithudi, njira yophikayi si yophweka monga kukonza chakudya pa chitofu kapena moto. Zingakhale zomveka kuganiza kuti kukonza mbale ndi kutentha kotentha ndi njira yayitali kwambiri. Kotero ndi izi: nthawi zina chipangizo chodyera chimakonzedwa kwa maola ochuluka kapena ngakhale tsiku! Koma njira yabwinoyi yotenthetsera chakudya chokoma ndi zokonda za chakudya chofiira amaonedwa kuti ndi abwino pa chifukwa chabwino. Mfundo yakuti vitamini ndi mchere wothira zamasamba ndi zipatso zouma sizikudziwikiratu kuchokera kwa zipatso zatsopano zomwe zatsimikiziridwa mobwerezabwereza ndi asayansi. Mwa njirayi, pogwiritsa ntchito kutentha kotere, anthu odwalawa samatha kungophika zokhazokha za supu ndi makoswe, koma amaphika mikate ndi zotchedwa "zovuta", mikate yopindulitsa kwambiri kuchokera ku tirigu wapansi ndi tirigu!
Njira ya sayansi
Kotero, kubwerera kufukufuku wa sayansi. Mwachidziwitso, kutsogolera operekera zakudya zapadziko lapansi zatsimikizira kuti chithandizo chamatenthe chimapha ndithu pafupifupi zinthu zonse zamtengo wapatali zomwe ziri mu chakudya. Kodi mukufuna kuwononga katundu wabwino? Palibe chophweka! Ingowonjezera madzi kwa iwo ndi kuphika bwino. Kuyambira 30 mpaka 90% ya vitamini C, yomwe ili yofunikira kwambiri kuti ukhale wokongola ndi thanzi, imakhalabe mu poto, ndipo ma vitamini B omwe amafunika kuti magetsi azikhala "osasuntha" kwathunthu. Pazinthu izi, ndi zinthu zothandiza ziti zomwe zimasinthidwa pambuyo pokonza zojambulazo muzama-fryer kapena pa frying poto, asayansi amatha ngakhale kuyankhula mokweza. Choncho, mwachitsanzo, kabichi iliyonse ndi yabwino kugwiritsa ntchito. Izi ndi zothandiza kwambiri: Ndikokwanira kudya masamba obiriwira 6-8 pa mwezi - ndipo simunayambe khansa ya chikhodzodzo. Yophika ndi stewed cruciferous kumasula zawo zamtengo wapatali katundu. Pali umboni wakuti kugwiritsa ntchito masamba aliwonse obiriwira - kupewa kwambiri khansa, makamaka khansa ya m'mimba. Mu thupi la "chakudya chowoneka" amapeza minofu ya carotenoids - zinthu zomwe zimalimbitsa chitetezo cha mthupi. Ngakhale kuti thupi lina lopanda thupi limakhala losowa. Zambiri, mwachitsanzo, mu tomato, koma, tsoka, zimangotengedwa kokha pambuyo pa kutentha kwa chonyamulira. Kotero ketchup, yosamvetseka mokwanira, ndi yothandiza kuposa phwetekere yatsopano.
Kusankha zabwino
Chakudya chokwanira, monga chirichonse m'moyo wathu, ndi chothandiza moyenera. Musapite ku zoopsa zonse! Tengani machitidwe abwino a zakudya zomwe zimapindulitsa kwambiri komanso "muwone" kuti athandize thanzi lawo.
Zopindulitsa zachilengedwe:
Pakudya zakudya zowonjezera ndiwo masamba ndi zipatso, zomwe zimapindulitsa. Ndalama - 5 mpaka 7 zopangira zinthu zotere patsiku (kumbukirani kuti kukula kwake kuli kochepa: aliyense sayenera kukhala oposa 100-150 g. Kugwiritsa ntchito mankhwala osokoneza bongo, mumayika "kulemetsa" kamene kamayambitsa matenda, omwe angayang'ane ndi mavuto a pancreatic ndi osteoporosis). Zakudya zam'maluwa zamasamba zimakhala ndi mchere wambiri, zomwe zimathandiza kuchepetsa thupi ndipo ndi chithandizo chabwino chothandizira kuchepetsa chiopsezo cha khansa. Ngati simukuwulula nyama kuti imatenthe mankhwala monga kufuma kapena kukumba, ndiye kuti imakhala ndi mavitamini ambiri. Ndipo chofunika kwambiri, palibe zinthu zina zovulaza zomwe zimapangidwa, monga hydrogen sulphide, ammonia ndi mutagenic pyrolyzates, zomwe zingayambitse thupi la munthu pamtundu wa DNA! Nsomba za nsomba, njira yokonzekera yomwe siimachedwe, ma polyidaturated mafuta acids (makamaka omega-3) amakhala osasinthika ndipo amateteza mtima ndi mitsempha ya magazi kuchokera ku mapangidwe a thrombi, kuchepetsa mamasukidwe akayendedwe a magazi ndi kuchuluka kwa mafuta omwe ali mmenemo, ndi kuonetsetsa kuti zowonongeka kupanikizika.
Zolemba zachilengedwe:
Kwa iwo amene amakonda zakudya za ndiwo zamasamba, m'pofunika kuti mubweretse masitomu a mchere wina wa "chiyambi cha nyama". Choncho, zitsimikizo zabwino zitsulo ndi amondi, nyemba, tofu. Kulipira kusowa kwa calcium, kuphatikizapo zakudya zambiri kabichi, soya, nkhuyu. Mafuta amchere kuchoka ku linseed, olive oil, walnuts. Kuchuluka kwa chakudya chowoneka, makamaka kuwonongeka kwa mitsempha, kungayambitse matenda a m'mimba, komanso kwa anthu omwe ali ndi vuto la matenda osokoneza bongo - kuwonjezereka kwa matenda omwe alipo, chifukwa kuyamwa kwake nthawi zonse kumakhala ndi katundu waukulu m'mimba, makamaka pansalu. Pali mankhwala omwe si abwino kwambiri atangotengedwa pambuyo pa chithandizo cha kutentha, koma akhoza kukhala owopsa popanda kuchidutsa. Mndandanda uwu: tomato, mbatata, mazira, nyama ndi nsomba. Kuperewera kwa chithandizo cha kutentha kungayambitse kuti sikuti onse mabakiteriya omwe ali ndi tizilombo toyambitsa matenda ndi zinthu zoipa zidzawonongedwa. Kuopsa kwa "kugwira" salmonella, bactri yowopsa Vibrio para-heamolyticus, E. coli kapena alkoid alkaloid solanine kuti "russula" ndi yabwino. Choncho sizothandiza kuti mugwiritse ntchito zakudya zopangidwa kuchokera ku mndandanda womwe uli pamwambapa. Nutritionists akulangiza: zonse malingana ndi zakudya zomwe mumamatira, zakudya zanu zikhale zodzaza ndi zosiyana. Izi zikugwiritsidwa ntchito pazinthu zonse zokha, ndi njira zomwe akonzekera. Wodziwika kuyambira ali mwana, ulamuliro wa "golidi amatanthawuza" ndipo apa nkulondola! Ndizinthu zingati zosavuta kuzipewa - ndipo mukhoza kusangalala ndi chakudya "chamoyo"!
Mitengo iyenera kukhala yatsopano mwatsopano!
Zamasamba ndi zipatso zasunga zinthu zothandiza kwambiri, zitsuke m'madzi. Mamasamba ndi letesi "yambani" mu mbale. Ngati kuli koyenera kugaya masamba kapena zipatso, kabatikeni pa pulasitiki grater. Kumbukirani kuti pamene zipatso zimakhudzana ndi chitsulo, mavitamini onse omwe ali mkati mwake amawonongedwa mwamsanga. Zakudya zophikidwa "zakuda", idyani mwamsanga. Kuwala ndi pansi pa mphamvu ya mpweya, ubwino umakhala wochuluka, "pamene tizilombo toyambitsa matenda tikula mofulumira, panthawi ya chakudya sichimwa madzi ambiri kuti tipewe kupukuta, tchepetseni chidutswa chilichonse kwa masekondi 15. Pangani mankhwala: mafuta a mandimu, mafuta a mandimu , zitsamba zokhala ndi zokometsera zokometsera, zonunkhira, marinades.Ndipo mumapanganso kukoma kwa mbale, kupereka thupi ndi zakudya zowonjezera, kumathandiza kuti zakudya zizikhala bwino, Tsabola, sinamoni, tarragon, coriander, kuwonjezera apo, amatha kusokoneza tizilombo toyambitsa matenda. zakudya zosaphika.