Ubwino wa kadzutsa wabwino ndi wathanzi

Chakudya cham'mawa ndi moyo wathanzi ndiwo chitsimikizo cha thanzi labwino ndi kusangalala. Ziribe kanthu momwe ntchito yanu ilili yolimba, ziribe kanthu momwe mukufunira kulemera kwake - musataye kadzutsa kapenanso chakudya chokwanira. N'zosadabwitsa kuti amati: "Mumadya chakudya cham'mawa. Chakudya chatsekedwa ndi bwenzi. Mgonero amapereka mdani. " Chakudya chachakudya ndi mtundu wa batri imene imamupangitsa munthu kukhala ndi mphamvu tsiku lonse. Kusadya chakudya cham'mawa ndi chosadabwitsa kungayambitse matenda aakulu omwe angakhudze ntchito zitatu zofunika kwambiri: chikhalidwe, thupi ndi maganizo. Akazi omwe amakana chakudya cham'mawa amakhala ocheperachepera, kupanikizika. Tiyeni tiwone momwe kugwiritsira ntchito kadzutsa kabwino ndi kathanzi, ndipo chifukwa chake n'kofunikira kumayambiriro kwa tsiku lotanganidwa la ntchito.

Ponena za ubwino wa kadzutsa.

Nthawi zambiri usiku kugona kwa munthu ndi maola 8. Pa nthawi ino thupi silandira madzi ndi chakudya. Panthawi imeneyi munthu amakhala ndi njala, ndipo m'mawa thupi liyenera kudzaza "malo osungira mphamvu". Pofuna kubwezeretsa katunduwa ndikupeza mphamvu tsiku lonse, simungathe kuchita popanda kadzutsa kathanzi. Kupewa kudya kungayambitse kuchepa kwa shuga. Asayansi asonyeza kuti kukana chakudya cham'mawa kumabweretsa kukhumudwa, kukumbukira ndi kuphunzitsa. Chakudya chachakudya chimayambitsa kuwonjezeka kwa msinkhu wa shuga m'magazi ndi kubwezeretsa kwa kagayidwe kake kamene kamasokonezeka usiku.

Kupewa kusinthika mwadzidzidzi m'magazi a shuga amagazi kudzakuthandizani kukonza chakudya cham'mawa. Zotsatira zabwino za kadzutsa zoyenera:

• Chakudya cham'mawa chimathandizira kudzaza thupi ndi zakudya zomwe zimayenera kuyamba tsiku lovuta;

• Chakudya cham'mawa cha tsiku ndi tsiku chimathandiza kukhala ndi thupi lolemera;

• Chakudya cham'mawa tsiku ndi tsiku chimayambitsa kukonza chakudya, chomwe chimakulolani kuchita popanda zopsereza;

• Chakudya cham'mawa chamakono chimachepetsa kwambiri mwayi wodyera tsiku lonse;

• Chakudya cham'mawa tsiku lililonse, mutachepetsa kwambiri chiopsezo cha matenda a mtima, komanso matenda a shuga 2 madigiri;

• Chakudya cham'mawa chimathandizira kukhazikitsa maziko a mahomoni ndi msinkhu wa shuga;

• Chakudya cham'mawa chimathetsa kugona ndi kutopa kwa m'mawa;

• Chakudya chachakudya chimathandizira kukonza ndondomeko ndikusokoneza ubongo, zomwe zimapangitsa kuti ntchito ya maganizo ikhale bwino;

• Chifukwa cha kadzutsa, mungathe kulemera thupi komanso kukhala ndi thanzi labwino;

• Chakudya cham'mawa chimakula chithunzithunzi;

• Komanso phindu la chakudya cham'mawa ndi chakuti ubwino ndi thanzi la munthu limakula kwambiri.

Kodi kadzutsa kathanzi ndi chiyani?

Tiyenera kuzindikira kuti chakudya chomwe chimagwiritsidwa ntchito pa kadzutsa, chimadalira momwe moyo umakhalira komanso maganizo, komanso kulandila komanso kuganiza. Choncho, kadzutsa kabwino kabwino kakhale kosiyana. Chida chilichonse chili ndi mavitamini ndi zakudya zambiri. Kuphatikizidwa kwa mankhwala osiyanasiyana ndikofunika kwa zakudya zomveka bwino. Ndikoyenera kuchotsa pa zakudya zam'mawa zomwe zophikidwa, ndibwino kuti muzisinthe ndi zakudya zophikidwa pa grill.

Pakati pa kadzutsa, thupi lachikazi limadya makilogalamu ambiri, koma izi sizikuthandizani kulemera. Chakudya chamadzulo, muyenera kudya zakudya zomwe zili ndi calcium, iron ndi mavitamini B.

Sikofunika kugwiritsira ntchito zokonza zopangidwa kuchokera kumapeto, ndi bwino kuphika mbale yatsopano. Mwachitsanzo, zakudya zopatsa thanzi zimalimbikitsa kudya phala chakudya cham'mawa. Zindikirani kuti amayi omwe amayamba tsiku lawo ndi tirigu amakhala ochepa kwambiri kuposa omwe amasankha masangweji, mazira kapena nyama kuti adye chakudya cham'mawa. Zosakaniza zonse, makamaka oatmeal, zili ndi fiber. Kashi, yophikidwa ndi mkaka wambiri, imachepetsa kwambiri chiopsezo cha matenda a mtima, komanso matenda a shuga ndi stroke. Mwa kuyesa ndi zosiyana zogulitsira katundu, mudzatha kudziwa chakudya chokoma ndi chokoma kwa inu.

Zotsatira zotsatirazi ziyenera kuphatikizidwa mndandanda wa kadzutsa:

• Nthanga za mbewu zonse, zomwe ziri ndi mavitamini osiyanasiyana ndi mchere;

• Zipatso ndi ndiwo zamasamba, zomwe zili ndi mavitamini ambiri, minerals ndi phytochemicals;

• Chokoma, ngati phala lokoma, sayenera kugwiritsidwa ntchito;

• Ndi bwino kusiya kuphika zakudya ndi ma syrups.

Mlingo wamakono owonongedwa umakhudza zaka, chikhalidwe ndi mtundu wa ntchito za anthu. Maola 1100 -0000 ndi mlingo wochepa wa kalori tsiku lililonse. Ngati mumachepetsa msinkhu umenewu mpaka makilogalamu 1000, ndiye kuti thupi lanu silidzapeza zinthu zofunika: calcium, iron, vitamini ndi mchere. Kugwiritsiridwa ntchito kwa kadzutsa za mankhwala omwe ali ndi mapuloteni ndi ma fiber, kudzakuthandizani kuti musamachite mopanda chotupitsa mpaka mmawa kapena pamaso chakudya chamadzulo. Kukana kadzutsa, mumaletsa thupi lanu zinthu zambiri zofunika: potassium, calcium, magnesium, fibre ndi folic acid.

Phala lambewu lonse losasunthika lidzakuthandizani kukhala ndi kulemera kwanu. Dothi la Varya pa soy kapena mkaka wambiri, kuwonjezera zipatso zatsopano mwa iwo, mumayambitsa mavitamini ndi mchere mu thupi. Ndizofunikira kuti zikhale zina za porridges. Buckwheat, oatmeal ndi phala la mpunga ndizofunika kuti tiyambe tsiku, popeza ali olemera muzakudya.

Sandwichi ndi mafuta ndi tchizi, komanso sandwich ndi batala ndi chidutswa cha phwetekere ndi kadzutsa kabwino kwambiri. Zosiyanasiyana zidzabweretsa mkate ndi margarine. Kumbukirani kuti phula liri ndi mafuta odzaza, kotero iwo ayenera kutayidwa.

M'pofunika kuyika pa menyu zipatso za citrus ndi juisi. Zakudyazi zili ndi vitamini C wambiri, komanso zinthu zina zothandiza. Dziwani kuti chipatso chiyenera kudyedwa tsiku lonse, katatu.

Mazira ndi gwero lapamwamba la mapuloteni, pamene ali otsika kwambiri. Chakudya cham'mawa ndibwino kudya mazira ophika, mazira othothoka, mazira othothoka ndi mazira ophimbidwa. Katemerayu ali ndi mlingo wopanda vuto wa cholesterol - 213 mg.