Kotero, tiyeni tiyankhule za zomwe muyenera kudya muzizira kwambiri.
M'nyengo yozizira, thupi nthawi zambiri limapempha "nyama" ndi "supu" zabwino. Musati mudzikane nokha zokhumba zanu, kuyang'ana pa zakudya zosiyana: kupanga kusintha kwa mfundo yakuti ambiri a iwo amapangidwa ndi oimira maiko otentha. Ndipo m'nyengo yozizira, mphamvu zambiri zimayendetsedwa ndi thupi kuti lizidziwotha, ndipo magetsi amafunika kubwezeretsedwa - kuonjezera kuchuluka kwa mafuta ndi mapuloteni a zinyama pamasamba. Sikuti amathandiza kuti asonkhanitse kutentha, komanso amakhala ndi mafuta owonjezera - omwe amachititsa kuti thupi likhale lopweteka kwambiri, lomwe ndilofunika kwambiri poyang'anira ntchito ya m'mimba komanso yogwira mtima. Msuzi wa nyama umakhala ndi amino acid cysteine, yomwe ikuphatikizapo kulimbitsa thupi. Ndipo kwa chicken nkhuku msuzi adzakhala ndi achire zotsatira.
Komabe, si nyama yokha yomwe imatipatsa kutentha komwe timafuna. Otsatira za mankhwala akummawa - omvera zamasamba - musatope ndi kubwereza za mitundu yosiyanasiyana ya zamasamba, kutenthetsera ife kuzizira. Choncho, Ayurveda amalimbikitsa kutenthetsa zonunkhira nthawi zambiri ozizira: tsabola wakuda ndi wofiira, sinamoni, ginger. Zomalizira, popanda kutentha, zimapereka thupi ndi malipiro odziwika a mphamvu, makamaka osaposera kumapeto kwa nyengo yozizira. Kutentha kumapatsa thupi ndi mtedza wambiri - makamaka amondi ndi mahesa, komanso pistachios ndi walnuts, makamaka mu mawonekedwe odzola.
Kuwotcha thupi kuchokera mkati ndizotheka zakudya kuchokera ku mbatata, tomato, kaloti, maungu, amadyera, nandolo, ndipo sizinaiwalidwe turnips. Ndipo kadzutsa tsiku la chisanu, tirigu, tirigu, buckwheat kapena gerbil. Oatmeal imayandikira kwambiri kufunika kwa zakudya ndi mavitamini A, E, B1, B2, B6 ndi amino acid ku mkaka wa m'mawere, ndipo biotin yomwe ili mkati imathetsa kuyanika ndi kuyang'ana khungu ndi kusunga tsitsi. Choncho oatmeal flakes angagwiritsidwe ntchito kunja - monga masks nkhope.
Mukhoza kuwonjezera mtedza ndi zipatso zouma zouma ku phala: zoumba, nkhuyu, masiku, apricots, ndi zonunkhira zomwezo: ginger, sinamoni, cardamom.
Chodabwitsa ndi chakuti, mkaka ndi zipatso zam'madzi m'nyengo yozizira ndibwino kuti musagwirizane nazo, chifukwa mavitamini omwe ali nawo ochulukirapo amachititsa thupi kutentha. Choncho zikutanthauza kuti chizoloŵezi chathu chozizira pa tangerines ndi malalanje chimachotsa kutentha kwa thupi. Mu chimfine choopsa ndi bwino kupatsa zipatso zokoma kwambiri: mapeyala ndi nthochi, osati maapulo owawasa, mphesa. Mwinamwake, pali kusiyana kosiyana pa mndandandawu - garnet, yomwe imapangitsa kuti thupi likhale lokonzekera, ngakhale kuti ndi lowawa. Mnzanga wa chisanu ndi kusowa kwa "hormone ya chisangalalo" cha serotonin, kuti pakhale kuwala komwe kumafunikira. Chokoleti ndi nthochi zimathandiza kuthana ndi zozizira zachisanu.
Kodi mukufuna kudziteteza kuwonjezera pa chisanu? Tengani supuni imodzi ya uchi ndi tsabola wakuda wakuda - pokhapokha ngati mulibe chifuwa cha mankhwalawa. Ngati mwaonjezera acidity ya chapamimba madzi, uchi akulimbikitsidwa kuti atha kusungunuka m'madzi ofunda.
Teya mu chisanu ndi bwino kumwa wakuda - poyerekezera ndi zobiriwira, zakhala zikuwonetsa kutentha. Matenda a zitsamba ndi othandizira, chifukwa pafupifupi zitsamba zonse, kupatulapo mitundu yambiri ya timbewu timene timathandizira kutenthetsa thupi. Kachiwiri, powa tiyi, musanyalanyaze zonunkhira kuti mulawe: sinamoni, cloves, ginger kapena cardamom.
Kwa zamoyo m'nyengo yozizira zimagwira ntchito, zimadalira masamba ndi zinyama zamafuta - ogulitsa mphamvu. Chizolowezi chawo cha tsiku ndi tsiku ndi 30 g, ndipo akhoza kufalikira ngati izi: mafuta a nyama - magalamu 10 (mafuta, mkaka, ngati mukufuna - magawo a mafuta), masamba - 20 g (mpendadzuwa, azitona, chimanga kapena mafuta odzola) .
Ponena za mkaka wowawasa mkaka m'nyengo yozizira musaiwale: ndi mafuta a mkaka omwe amawoneka mosavuta, komanso mankhwala amkaka amathandizanso m'mimba ya microflora ndipo zimakhala zolimbikitsa thupi.
Mapuloteni a zinyama ndi zomera zimayambira - katundu wokhala ndi minofu ndi kuteteza thupi ku matenda - amayenera kusintha. Mapuloteni ambiri amapezeka mu chimanga, nyemba ndi nandolo, nyama - nyama, nsomba, mazira, kanyumba tchizi ndi tchizi. Musamachitire nkhanza: mapuloteni owonjezera, monga chakudya ndi mafuta, amasungidwa m'mafuta. Malingana ndi kugonana, zaka ndi ntchito, muyenera kudya 70-100 g mapuloteni.
M'nyengo yozizira, zimalimbikitsidwa kudya zipatso zisanu ndi zosiyana tsiku ndi tsiku, posankha iwo omwe ali achikasu kapena lalanje. Zitha kukhala zipatso zatsopano, masamba, ndi zipatso. Zipatso zambiri zomwe zili ndi vitamini C - currants, cranberries, nyanja buckthorn, rosehips, cloudsberries kapena kalina - ikhoza kukhala yozizira ndi kupukuta ndi shuga, koma osati kuphika, ndiyeno kusungira pamalo ozizira. Zipatso zouma zimakhalanso ndi mavitamini ambiri ndi kufufuza zinthu, zimathandiza popewera kuvomereza ndipo zimangokhala zokoma. Kuchokera ku zipatso mungathe kukonzekera nyanja, mudzaze ndi madzi otentha ndipo mulole iwo apange maola 6. Ndibwino kuwonjezera uchi mmalo mwa shuga, ndikofunikira pambuyo pa kuzizira - madzi otentha amawononga zinthu zamtengo wapatali zomwe zili mu uchi.
M'nyengo yozizira, thupi limadalira ma vitamini C ambiri, omwe amatha kupereka mavitamini 150 a mavitamini C tsiku ndi tsiku, ndi mavitamini C, mavitamini B6, K, folic acid ndi lactic acid.
Khungu m'nyengo yozizira imakumana ndi chisanu ndi mphepo, imafunikira mavitamini A ndi E. Yoyamba imapezeka mu kaloti - kuti ikhale yowonjezera mu mbale yowonjezeramo mafuta - kirimu wowawasa kapena mafuta a masamba, omwe ali ndi vitamini E. Patsiku, ndi bwino kugwiritsa ntchito awiri supuni ya mafuta - chiwerengero chanu sichikupweteka.
Pofuna kubwezeretsa vitamini D, zofunikira kuti mafupa azipangidwa ndi thupi lopangidwa ndi dzuwa (ndipo m'nyengo yozizira ndizochepa kwambiri) zidzathandiza mazira ndi mkaka, koma makamaka chiwindi.
Magnesium ndi calcium, chitsulo ndi mkuwa, komanso zinc ndi selenium (imatanthauzanso zachilengedwe zowonongeka) zimathandizira kulimbikitsa chitetezo komanso kusunga kukongola. Kumbukirani kuti muyenera kudya ng'ombe, nsomba, thonje, nyemba, mbewu za sitsam, mpendadzuwa ndi mbewu za dzungu, nkhuyu, azitona, zipatso zouma, masamba obiriwira komanso broccoli.
Zonsezi zimakuthandizani kuti muzidya chakudya chambiri ngakhale m'nyengo yozizira ndipo zingakuthandizeni kupirira chimfine choopsa, kusunga thanzi ndi ntchito.