Kuchotsa
Zipatsozi zimatha kuchepetsa mlingo wa kolesterolo m'magazi. Ndipo mafuta otchedwa monounsaturated, omwe amatchedwanso "bomba la thanzi", adzakupangitsani thupi lanu kukhala lamphamvu ndi osamvera kuvutika. Akazi ogwira ntchito omwe amagwiritsa ntchito mafuta ocheperapo 20 peresenti amatha kuvulazidwa ndi kuvulala kosaneneka kuposa omwe amawononga 31%. Chodabwitsa ichi chikukhudzana ndi mafuta ochepa kwambiri, omwe amachepetsa minofu ndi ziwalo. Magawo angapo a avocado tsiku ndi njira yabwino yowonjezerapo mafuta ochuluka mu thupi la mkazi, kumene iwo salipo.
Mkate
Zakudya za chakudya ndizo chakudya chabwino kwambiri cha amai ogwira ntchito. Komabe, osati zophweka kapena zovuta, koma chakudya mu mawonekedwe oyera, monga mkate wonse wa tirigu. Mkate umachepetsedwa pang'onopang'ono chifukwa cha zowonjezera zomwe zili mkati mwake. Choncho, thupi limapatsidwa mphamvu molimba komanso pang'onopang'ono. Zakudya zimalowa m'magazi, koma osati nthawi yomweyo. Ndipo, mkate wolimba - ndiwothandiza kwambiri ndipo umathandiza kuchepetsa thupi.
Nthomba
Nthomba ndi gwero la potaziyamu. Ngakhale kusowa kwa sodium ndiko kumayambitsa mitsempha ya minofu ndi kupweteka, maphunziro m'derali amasonyeza kuti potaziyamu imathandizirabe. Tiyenera kudya nthochi, chifukwa amabwezeretsa mchere pochita thukuta, ndibwino kuti amve bwino madziwo. Kuwonjezera apo, nthochi zimakhala ndi mphamvu ndi chakudya. Kamodzi kameneka kamasamba kamakhala ndi 400 mg ya potaziyamu ndi zakudya zochepa (pafupifupi 30 magalamu) kusiyana ndi magawo awiri a mkate. Komanso nthochi zimangowonongeka mosavuta komanso zotsika kwambiri, zomwe ndi zofunika.
Zipatso
Iwo ali olemera kwambiri mu antioxidants. Ochepa a raspberries kapena mabulosi akuda amatha kukhala chitsimikizo chabwino cha antioxidants - zamphamvu ndi zofunikira zowonjezera zomwe zimalepheretsa kuvulaza kwaulere. Mankhwalawa amapangidwa ndi thupi nthawi ya masewera olimbitsa thupi ndipo akhoza kukuvulazani kwambiri. Zipatso zingathe kuchepetsa zotsatira zake. Kuonjezera apo, ndizosatheka kubwezeretsa ku zipatso, kulemera kwakukulu sikungokhala pa zakudya zowonjezera. Ndipo thupi lilandira zinthu zonse zofunika.
Kaloti
Kaloti ali ndi zakudya zovuta, zomwe zimapereka mphamvu kwa minofu ndi potaziyamu kuti zithetse kuthamanga kwa magazi ndi kupweteka kwa minofu. Theka chikho cha karoti madzi ndi 35 kolera. Zomwe zili mu carotene mu masambawa ndi zothandiza kwambiri osati maso okha, komanso kukhala ndi mawonekedwe abwino komanso kutaya thupi. Koma kumbukirani kuti zinthu mu kaloti zimangowonjezera pamodzi ndi mafuta a masamba. Mwachitsanzo, ndi mafuta a masamba.
Muesli
Mukufuna kudziwa zomwe mungadye musanaphunzire? Musazengereze kusankha mbewu. Zakudya zabwino zam'mawa zimakhala ndi chakudya chochuluka, zomwe zimathandiza kuti chitukuko chikhale cholimba, komanso mapuloteni omwe amathandiza kwambiri kumanga minofu. Idyani chakudya cham'mawa kuchokera ku chimanga mphindi 60 musanaphunzire kapena musanapite kuntchito. Mphamvu ya tsiku lonse imatsimikiziridwa kwa inu. Pankhaniyi, simudzakhala ndi njala pa tsiku logwira ntchito. Ndi bwino kudya muesli ndi mkaka wambiri. Mukamadya musanayambe ntchito, mumapatsa thupi lanu mphamvu ndipo, chifukwa chake, kulemera kwanu kudzakhala kosalekeza. Kuwonjezera apo, zatsimikiziridwa kuti simudzachita kususana masana.
Nkhuku ya nkhuku
Chonde chonde! Si nkhuku yokoledwa yogulitsidwa pa trays pamsewu. Tikukamba za zakudya zathanzi - zowonjezera ndi masamba kapena mitsempha ya nkhuku yophika. Zili ndi chitsulo ndi zinki, kotero kuti mudzapulumutsidwe kupulumutsa mphamvu. Kugwiritsa ntchito yowutsa mudyo nkhuku kapena Turkey (kutanthauza, ham) kukupatsani kuchuluka kwa zonsezi. Nkhuku zodya mafuta ndizochepa kwambiri kuposa nyama yofiira, koma ili ndi zitsulo zochuluka, zinc ndi vitamini C.
Chokoleti cha Mkaka
Mkaka watsopano sikuti umangotulutsa kashiamu. Ndipotu, ndi chakudya chabwino kwambiri chimene chimakupatsani mphamvu zamtundu uliwonse patsiku lililonse. Chokoleti cha Mkaka ndi mafuta ochepa. Chokoleti imakhalanso ndi calcium, mavitamini ndi mchere. Kuphatikiza mkaka ndi kakale ndi chida champhamvu chobwezeretsa mphamvu ndi minofu pambuyo pochita mwakhama. Chokoleti imathandizanso kuthana ndi mavuto. Ndipotu nthawi zina nkhawa nthawi zambiri imakhala yolemera kwambiri.
Tchizi tochepa kwambiri
Kawirikawiri tchizi ndizofunika kwambiri pa zakudya zilizonse. Kanyumba ka tchizi pansi pano muli 14 magalamu a mapuloteni, 75 mg ya calcium ndi 5 magalamu a chakudya. Mapuloteni a kanyumba tchizi amathandiza kwambiri pakubwezeretsa mafupa ndi minofu yomwe imatayika pa chakudya chilichonse. Kuwonongeka komweku kumachitika nthawi yochita maseĊµera olimbitsa thupi. Ngati mumatsatira zakudya ndikupita ku masewera, tchizi ndizofunikira kwa inu.
Kiranberi
Komiti ya kotala ya cranberries yofiira ili ndi magalamu 25 a chakudya, chomwe chili chofunikira kuchira pambuyo pochita masewera olimbitsa thupi. Kuwonjezera apo, kiranberi ndi wolemera mu proanthocyanin - chinthu chomwe chimaletsa ndikugonjetsa matenda opatsirana. Kupita mobwerezabwereza kuchimbudzi, ndithudi, si zomwe mukusowa. Choncho, cranberries nthawi zonse amateteza thanzi lanu.
Mazira
Musataye konse yolk! Kudya tsiku ndi tsiku kwa dzira 1 kumapatsa thupi kuchuluka kwa zakudya. Komanso, yolk ndi gwero lachitsulo ndi lecithin. Lecithin ndi ofunika ku ubongo wa ubongo. Zakudyazi ndi zabwino kuti zisawonongeke, chifukwa zimakhala zathanzi komanso zimakhala zosavuta kukumba. Ndipo kumverera kwa njala pambuyo pawo kumabwera posachedwa. Mazira amafunikanso kuti azichita masewera olimbitsa thupi.
Mbewu ya thonje
Mankhusu ali ndi mchere wambiri, wotchedwa lignan. Izi ndizofunikira kuti mukhale ndi thanzi labwino la m'mimba komanso kuchepa kwa thupi. Popeza nsaluzi zimakhala zosakanizidwa, izi ndizowonjezeka kwambiri kuwonjezereka kwa kagayidwe kake ndi kusintha kwa mkodzo. Tsiku ndi tsiku onjezani supuni 1-2 zowonjezera zouma zouma. Zotsatira zake zidzawoneka mwamsanga. Kupititsa patsogolo kapangidwe kake, tsitsi, kukhala omasuka sikungakuthandizeni kuti mudikire.
Mawang'anga
Zipatso izi zimapezeka kuti zigwiritsidwe ntchito chaka chonse. Malambo ndi gwero la vitamini C, lomwe limathandiza kubwezeretsa minofu. Mmodzi wonyezimira lalanje ali ndi vitamini C pa mlingo umene mkazi aliyense amafunika tsiku ndi tsiku - pafupifupi 75 milligrams. Malingana ndi zomwe zanenedwa pakalipano, vitamini C ndi chinthu chofunikira kwambiri kuti apange collagen - chinthu chomwe chimalimbitsa mafupa, tsitsi ndi mano.
Nkhuta
Nkhuta ndi mtedza wokhala ndi mphamvu zambiri. Iwo amakhalanso magwero a mafuta, omwe amachulukitsa kukana kwa thupi ndi kupereka mphamvu kwa minofu. Chifukwa cha kudya kofiira, minofu sayenera kugwiritsa ntchito malo awo ogulitsira glycogen. Ngakhale kuti nthanga zimakhala ndi caloriki, ziyenera kudyedwa panthawi ya zakudya. Sichiteteza kuchepa kwa thupi - mmalo mwake, zimapangitsa kuti zitheke.
Mbatata
Zonse zomwe zimafunikira kubwezeretsa mphamvu ya electrolyte m'thupi ndi mbatata yaying'ono yopanda 1.1 gramu ya mchere. Sodium ndi potaziyamu ndi electrolytes zomwe zimakhala ndi madzi ozungulira mkati ndi kuzungulira maselo a thupi ndikuthandizira kukonza mitsempha ya minofu. Pa nthawi ya chakudya, mutaya mafuta owonjezera, osati minofu.
Salimoni
Nyama ya salimoni ndi yabwino kwa mtima. Kuonjezera apo, mafuta odzaza mafuta ndi omega-3 fatty acids omwe ali mu salimoni akhoza kuchepetsa kuwonjezeka kwa mafuta a m'mimba. Ndibwino kuti musamafume nsomba, koma kuphika kapena kuphika kwa anthu awiri.