Pambuyo pa nyengo yozizira yaitali, kunja kwawindo zonse zikufalikira ndi kumenyana, mbalame zikulira, ndipo maganizo ali pa zero? Ndipo izo zikuwoneka kuti thupi lagwera mu hibernation ndipo nthata imakhala wothandizira nthawizonse? Kwa nthawi ino ya chaka, nkhaniyi ... ndi yachilendo. Koma kupereka kwa melancholy sikoyenera. Tidzathandizidwa ndi njira zophweka zowonjezera chisokonezo ndi moyo wabwino kudzera mu zakudya zoyenera. Ndipotu, zomwe timadya zimakhudza kwambiri dziko lathu!
Choyamba, sikofunika kokha zomwe timadya, komanso momwe timachitira.
1. Panthawi ya chakudya musayese kuthamanga, mukondweretseko ndikununkhira bwino ndi zokoma zanu. Muzisangalala kudya.
2. Chovala cha tebulo kapena chinthu china chokhala ndi mbale chiyenera kukhala chalanje kapena chikasu, zimathandiza kuti mukhale ndi maganizo abwino pa nthawi ya chakudya. Ngati mutakhala ndi tsiku lovuta kuntchito, ikani mbale ya buluu kapena yobiriwira panthawi ya chakudya, zidzakuthandizani kuti mukhale osangalala.
3. Sinthani chakudya chokwanira muyeso wapadera, musalankhule za mavuto ndi nkhawa, mvetserani nyimbo zabwino, yatsani makandulo okongola.
4. Imwani 1.5 malita a madzi patsiku, monga kutaya thupi kwa thupi kungakhudzire mkhalidwe wa maganizo osati mwa njira yabwino. Yesetsani kuchepetsa kumwa khofi, tiyi ndi cola. Zokongola ngati zikhoza kuoneka poyamba, muzambiri zimakhala zowawa.
5. Musadye chakudya cham'mawa, chimapereka mphamvu zofunikira tsiku lonse. Ngati simudya chilichonse m'mawa kapena mutenga khofi ndi khofi pamtunda, thupi silidzapeza zakudya zofunikira ndipo lidzakhala lopsa. Pankhaniyi, patsikulo mudzafuna kukhala ndi zakudya zopatsa thanzi, kudya zakudya zokoma komanso zamtengo wapatali, ndipo izi zidzakwiyitsa kusuta shuga ndi mphamvu zamagetsi. Chakudya choyenera chimakhala ndi zipatso, kanyumba tchizi kapena yogurt ndi zipatso zouma.
6. M'malo modya chakudya chambiri, ndi bwino kukonzekera 5-6; onetsetsani kuti muwonjezere chakudya chamasana ndi chakudya chokwanira, ndipo usiku mukamwe mkaka wa mkaka kapena yogurt. Kotero inu mudzapewa kuwuzidwa kwa njala, ndipo mphamvu zofunikira zidzasungidwa tsiku lonse.
KODI MALO OTHANDIZA NCHITO?
Mavitamini ndi mchere zimagwira ntchito yaikulu ngati ali ndi maganizo abwino komanso osangalala! Njira yayikulu yowonjezera chisokonezo ndi ubwino ndizokwanira zinthu izi m'thupi.
Vitamini C ndizofunika kuti zitsulo zikhale zofunikira (zofunikira kwambiri kuti zikhale ndi maganizo abwino), zimapezeka mu citrus, kiwi, chinanazi, parsley, broccoli ndi tsabola.
Vitamini E ndi selenium: thandizani thupi kuti lipirire kupsinjika maganizo. Zotsatira: mafuta a tirigu, tirigu, mazira, sipinachi, soya, anyezi, tuna, tomato.
Mavitamini a B amathandiza kuti shuga yomwe imabwera ndi chakudya, makamaka vitamini B12, imathandizira kuganizira komanso kuganiza bwino. Zotsatira: yisiti ya brewer, algae, nyama, nsomba za m'nyanja, zakudya za mkaka, mazira, mbewu za tirigu.
Magnesium, calcium ndi zinc ndizo zitatu zomwe zimagonjetsedwa. Magnesium imadziwika ngati mchere wotsutsa kupanikizika, kumakhala bwino, imathandiza kuchepetsa kashiamu, imatembenuza shuga kukhala mphamvu. Zotsatira: mbewu, nsomba, chokoleti chakuda, soya, amondi ndi walnuts. Calcium imapatsa mphamvu, ndipo zinki zimapangitsa chidwi kwambiri ndi kukumbukira.
Potaziyamu: imathandiza kwambiri pa ntchito ya manjenje. Opezeka mu mbatata, nthochi ndi zipatso zina.
Iron: ndikofunikira kuti thupi likhale ndi oxygen. Zopweteka zimayambitsa kutopa. Zosowa: nyama, nyama, chiwindi, sipinachi, apricots zouma, oats.
10 ZOCHITA KWA AMAZI
Mawang'anga. Mukakhala ndi nkhawa, chitetezo cha thupi chimachepa, chomwe chimakhudza thupi ndi maganizo. Nthawi yotereyi, ndizofunika kwambiri kuti muzisungunuka ndi vitamini C, kusowa kumene kumayambitsa kuvutika maganizo. Ma mandimu ali ndi vitamini, komanso folic acid ndi zinthu zina zofunikira pa dongosolo la manjenje.
Uchi. Njira imeneyi yakhala ikugwiritsidwa ntchito polimbana ndi nkhawa, komanso kukonzanso ntchito ya mtima. Mu uchi, phosphates zakutchire ndi zochulukirapo, zomwe zimayendetsa mtima wamtima ndikulimbikitsa kuyendetsa magazi. Ndimasamba. Zipatsozi zili ndi vitamini B6, zofunikira kuti apange serotonin. Ali ndi magnesiamu, potaziyamu ndi fiber zambiri.
Anyezi. Muyeso lake, anyezi amachititsa chidwi, osatchula kuti kudula ndiko kutali kwambiri ndi njira yabwino kwambiri. Komabe, ngati muwonjezera msuzi kapena mbale yachiwiri, iyo imapatsa katundu wake wonse. Anyezi amathandiza kupumula minofu.
Saladi ya sala. Mu mankhwala owerengeka, amaonedwa kuti ndi ofunika. M'zaka zamkati zapitazi adagwiritsidwa ntchito m'malo mwa opiamu. Mbale wa saladi wobiriwira ndi mafuta a chakudya chamadzulo adzagonjetsa kugona.
Mkaka, kanyumba tchizi ndi yogurt. Zakudya za mkaka zili ndi asidi, zomwe zimapangitsa kupanga serotonin, hormone ya chimwemwe. Kuti musadzipangire katundu wambiri ndi mafuta owonjezera, sankhani zosankha zamtengo wapatali.
Maapulo. Zimapangidwanso mosavuta, makamaka ngati zilipo m'mimba yopanda kanthu, muyezo wa shuga m'magazi ndi malipiro ndi mphamvu. Palibe zodabwitsa kuti mwambi wa Chingerezi umati: apulo imodzi tsiku - ndipo palibe mavuto!
Cocoa. Kafukufuku wina amasonyeza kuti mankhwalawa amachititsa kupanga serotonin, mahomoni omwe amayendetsa maganizo. Kokowa imachititsa kuti mtima ukhale wabwino komanso umayambitsa ubongo.
Nsomba zofiira. Amadziwika kuti ali ndi omega-3 mafuta acid. Asayansi asonyeza kutsimikizirana kwachindunji pakati pa kusowa kwake ndi kuvutika maganizo.
Froberries. Lili ndi mitsempha yosungunuka, yomwe imathandiza kuchema ndi kuyambitsa shuga a magazi, imachepetsa kwambiri kukwiya.
MENU WABWINO.
Zosankha zachakudya
Teya ndi mkaka wokongoletsera + 50 magalamu a kanyumba tchizi + 1 pichesi
Koka ndi mkaka + 2 kiwi
Teya yokhala ndi mandimu + yochuluka kuchokera ku mkate wa tirigu ndi uchi + 2 ma PC. apricots zouma
Khofi ndi mkaka wokongola + oatmeal
Tiyi wamchere + muesli ndi mkaka
Chakudya chamadzulo
Apulo 1
1 yoguwa wopanda mafuta
1 galasi yophimbidwa madzi a lalanje
1 nthochi
200 g strawberries
Chakudya chamadzulo
Saladi wobiriwira ndi mafuta + salamoni yophika ndi mpunga wophika
Msuzi wa masamba ndi sipinachi + mbuzi ya nkhuku yophikidwa ndi apulo
Ma nyemba wonyezimira + obiriwira + 1 lalanje
Saladi wobiriwira ndi anyezi + nkhumba yaing'ono + 1 nthochi
Msuzi wa nsomba + mphodza ndi mpunga + 2 tangerines
Zosankha zokhala masewera a masana
Galasi la madzi a phwetekere + ma PC 6. amondi
1 yogurt + ma PC 2. oatmeal makeke
1 apulo + 4 walnuts
1 galasi la madzi a chinanazi + 50 magalamu a kanyumba tchizi
2 kiwis
Zosankha zamadzulo
Saladi kuchokera ku tomato (tomato 3, anyezi 20, mafuta a maolivi) + mazira onunkhira ndi zukini + 1 peyala
Trout wophikidwa ndi bowa + wothira broccoli + 1 apulo
Sipinachi ndi nyama + zamchere + 1 yogurt
Msuzi wa zukini ndi tomato + kododo yoyamba + 1 kiwi
Nkhuku imodzi ya nkhuku + mbatata yophika + ma PC 3. prunes