Werengani posachedwa uthenga - chakudya ndi gulu la magazi zili zogwirizana kwambiri. Magulu anayi a magazi - anayi osiyana, kuphatikizapo zofuna za gastronomic. Ife ndife osiyana kwambiri. Tawonani, anthu amamva ndi kuchita mosiyana, ndipo izi sizosadabwitsa. Nchifukwa chiyani anthu awiri omwe amadya chinthu chomwecho, akupeza kulemera, ndipo ena amakhalabe ochepa? Bwanji nonsefe tingasangalale ndi kukoma kwa mchere umene mumakonda kwambiri popanda kudziika pangozi yodzikweza? Nchifukwa chiyani munthu mmodzi yekha yemwe ali ndi kachilombo kochokera kwa anthu awiri omwe akhala akuyankhula ndi odwala matenda a chimfine? N'chifukwa chiyani timachita mosiyana ndi nkhawa? Ambiri a ife tidzayankha kuti: "Chifukwa chakuti tili ndi machitidwe ambiri." Ndipo izo ziri zolondola - kupatula kuti sikuti aliyense akudziwa kuti choyimira chobadwacho chiri chophatikizidwa mosagwirizana ndi magazi athu. Ndipo makamaka - ndi gulu la magazi.
Magazi ndi minofu yamoyo. Ili ndilo fungulo limene limatsegula chitseko ku dziko lachinsinsi la thupi la munthu. Zimakhudza chilengedwe komanso chitetezo cha matenda osiyanasiyana, thanzi labwino, thanzi labwino, komanso moyo wautali. Ndipo momwe timasiyanirana wina ndi mzake mwa maonekedwe, khungu, zolemba zazing'ono kapena chikhalidwe, ndi magulu a magazi ndi osiyana. Anthu omwe ali ndi mitundu yosiyanasiyana ya magazi ali ndi zosowa zosiyana komanso mwayi. Ngakhale izi zikumveka zosadabwitsa, koma ziridi zoona. Ndi gulu la magazi lomwe makamaka limakhazikitsa moyo wathu. Asayansi atangoyamba kufufuza muderali, koma zoyambirira zomwe zachitika zakhala zikukonzekera chenicheni mu sayansi. Kudziwa gulu la magazi, mutha kupewa matenda ndi matenda oopsa, kukhala ndi kulemera kofunika, kuteteza maonekedwe a khansara ndi matenda a mtima, kuchepetsa ukalamba.
Komabe, tiyeni tiyankhule za zakudya zabwino. Inde, zakudya zoyenera malinga ndi gulu la magazi sizowonjezera zoipa zonse. Koma malangizowo operekedwa ndi asayansi amathandiza kubwezeretsa chitetezo cha thupi. Ndi chithandizo chawo, nthawi yowonongeka imayendetsedwa, ndipo magazi amayeretsedwa ndi zinthu zoopsa - lectins (agglutinins). Potsata malangizowo, n'zotheka kuchepetsa kuwonongeka kwa maselo panthawi ya ukalamba, pakupezeka kwa matenda, n'kotheka kukopa njira zogwirira ntchito ndi zakunja zogonjetsa matendawa. Kotero, ife timapereka malingaliro pa zakudya zabwino kwa anthu a gulu lirilonse la magazi.
1 (0) gulu la magazi.
Gulu lakale kwambiri komanso lodziwika kwambiri la magazi, lomwe linapangidwa pakati pa anthu pafupifupi zaka zikwi makumi asanu ndi limodzi. Makhalidwe otchuka omwe amaimira anthu - uwu ndi mtundu wa mtsogoleri, kapena anthu odziimira. Anthu a gulu loyamba la magazi ali ndi mphamvu zowonongeka komanso zoteteza thupi. Mfundo yofooka ndi kulephera kulekerera. Komanso kuchepetsa kusintha kwa kusintha kwa zakudya komanso zachilengedwe. Chitetezo cha chitetezo cha mthupi chimatha kulimbana ndi maselo ndi ziphuphu za munthu pazifukwa zina. Chifukwa chake, chiopsezo chokhala ndi matenda omwe amadzimva okha (mwachitsanzo, rheumatism) chikuwonjezeka. Matenda ena wamba: mavuto a magazi, chithokomiro, zilonda, zowopsa.
Ngati muli ndi vuto ndi kunenepa kwambiri, onetsetsani kuti chithokomiro chanu chimagwira bwino. Vuto la khungu la chithokomiro lingayambitse matenda osokoneza bongo.
Zamakono zomwe zimalimbikitsa kulemera:
- Tirigu ndi chimanga - kusokoneza metabolism, zimalepheretsa kupanga insulini;
- nyemba zofiira - kuchepetsa kudya kwa kalori;
- Mitsempha - imaletsa thupi;
- Kabichi, kuphulika kwa Brussels, kolifulawa - kusokoneza kupanga mahomoni a chithokomiro.
Zida zomwe zimapangitsa kulemera kwa thupi:
- Nyama yofiira, sipinachi, broccoli, chiwindi - kuthamanga kwa metabolism;
- Iodizedwe mchere ndi nsomba - kuonjezera kupanga mahomoni a chithokomiro.
Chakudya chabwino kwa anthu omwe ali ndi (1) gulu la magazi:
Nyama. Nyama imathandizidwa bwino m'magazi ena. Komabe, musamazunze nyama. Ndikofunika kusunga bwino pakati pa mapuloteni ndi zakudya zomwe zimagwiritsidwa ntchito kotero kuti kutuluka kwa m'mimba mwa asidi sikumayambitsa chilonda. Zoperekedwa ndi magawo 200 g amuna ndi 150 g kwa amayi 6 pa sabata. Zothandiza "nyama: ng'ombe, ng'ombe, mwanawankhosa, chiwindi, mtima. Pewani kudya mafuta anyama, tsekwe, nyama, nkhumba.
Nsomba ndi nsomba. Zili zothandiza kwambiri, chifukwa mafuta a nsomba ali ndi phindu lokhala ndi magazi. Kuonjezerapo, mafuta a nsomba ndi njira yabwino yothetsera matenda a zilonda zam'mimba. Ndalama zotsimikizidwa ndi zisanu servings pa sabata kuposa 180g. Mitundu yothandiza kwambiri nsomba: hering'i, mackerel, halibut, dzimbiri, salimoni, sardine, cod. Pewani nsomba ndi caviar.
Mazira ndi mkaka. Ndibwino kupewa kupezeka kwa mkaka ndi mazira ndi akulu omwe ali ndi gulu limodzi la magazi. Komabe, ngati simungathe kuchita popanda mkaka ndi mazira, mankhwalawa sayenera kupitirira: mazira anai pa sabata, magawo atatu a 60g tchizi (kulowerera ndale: feta, mozzarella, tofu) ndi 1 chikho cha mkaka wonyezimira pa sabata. Botolo lovomerezeka m'zinthu zing'onozing'ono. Osavomerezeka: tchizi woyera ndi wachikasu, kirimu wowawasa, kefir, parmesan tchizi, ayisikilimu, mkaka wonse.
Zamasamba. Zothandiza kwambiri ndi: beets, adyo, chicory, horseradish, leek, letesi, anyezi, parsley, masamba anyezi, dzungu, sipinachi, tsabola wofiira ndi mbatata. Idyani zopitirira 5 mavitamini 200 magalamu ndi masamba ophika pa sabata. Pali, mwatsoka, zosiyana. Kuwonjezera pa zomwe zimafooketsa ntchito ya chithokomiro (Brussels, kabichi woyera, wofiira, Beijing, mtundu), muyenera kudyetsa nkhungu ndi maolivi ochepa (kuonjezera zotsatira zowopsya), mbatata ndi mazira (kuchuluka kwa zizindikiro za rheumatic), komanso chimanga, avocado ndi tomato.
Zipatso. Zosankhidwa kwambiri ndi "zipatso zamchere" (chifukwa cha chizoloŵezi cha oimira gulu limodzi la magazi kupita ku acidosis). Izi zikuphatikizapo: plums, plums cherry, nkhuyu. Mapulogalamu othandizidwa - 4 pa tsiku kwaposa 150 g Pewani kudya kwambiri: malalanje, tangerines, zipatso, rhubarb ndi strawberries (chifukwa cha acidity), mavwende (mavwende, mavwende) ndi kokonati (mafuta ochulukitsa mafuta). salowerera ndale.
Mbewu ndi pasitala. Mwamwayi, palibe tirigu wapadera ndi pasitala kwa gulu ili. Gulu losalowerera ndale limaphatikizapo mitundu yonse ya tirigu ndi ufa wa rye. Zitha kudyedwa, koma makamaka osachepera 3 g 200 pa sabata.
Zonunkhira. Zothandiza kwambiri ndi curry, parsley, tsabola ya cayenne ndi turmeric. Amachepetsa mkwiyo wa m'mimba. Pewani zithunzithunzi, sinamoni, zakudya zoumba, tsabola, vanila, viniga, ketchup ndi marinades.
Kumwa. Zopindulitsa: tiyi zamchere ndi mandimu ndi timbewu timbewu timbewu timadziti, tizilombo timadzuka ndi ginger; madzi amchere; chitumbuwa, chinanazi ndi ma mandimu. Pewani kumwa: apulo ndi madzi a lalanje; khofi, tiyi wakuda; chotsitsa zakumwa; mizimu yolimba.
Zina. Zotsatira zabwino za mafuta a azitona (mpaka supuni 8 pa sabata), mbewu za mpendadzuwa ndi nkhwangwa zimakopa chidwi. Pewani kudya: poppy mbewu, mtedza (kupatula walnuts), nyemba, mphodza, ziphuphu zambewu, oatmeal ndi mikate yoyera.
Mavitamini ndi zowonjezera. Anthu omwe ali ndi gulu limodzi la magazi ayenera kupereka thupi ndi mavitamini a gulu B ndi C, komanso calcium, ayodini, manganese. Mavitamini ochulukirapo ochulukirapo ndi osavomerezeka, chifukwa amachulukitsa coagulability ya magazi. Kutsekedwa kotchulidwa kwa mizu ya licorice. Icho chimachotsa mwansangamsanga khamulo kawirikawiri mu gulu lino la mucous nembanemba ya m'mimba thirakiti.
Zochita zathupi.
Mwachiwonekere, zakudya siziri zonse zofunika. Anthu omwe ali ndi gulu loyamba la magazi, monga lamulo, ali amphamvu, wathanzi komanso opatsa chiyembekezo. Komabe, ayenera kukhala olimbitsa thupi kuti athe kupirira mopanikizika ndi kupweteka kwambiri. Zochita za thupi zovomerezeka: aerobics, kusambira, kuthamanga, njinga zamoto, masewera a madzi, kuvina, kuyenda mwamphamvu. Chofunika kwambiri, ndizofunikira kuphatikiza masewerawa 4 pa sabata kwa mphindi 30-60.
2 (A) magazi.
Gulu ili la magazi linawoneka pa Dziko lapansi, ku Middle East, pafupi zaka 25,000 zisanafike nthawi yathu ino. Awa ndi gulu la magazi la ma nomads oyambirira. Iwo ankayenera kusamuka kuchoka ku malo kupita kumalo, kusintha njira yawo ya moyo mwa kulowetsa mu zakudya za zinthu zosadziwika kwa iwo. Komanso, kusinthasintha kwanthawi zonse kunasintha umunthu wawo, kuwapangitsa kukhala odziimira okha. Anthu omwe ali ndi mtundu wa magazi 2 amatha kusintha mosavuta kusintha kwa zakudya komanso chilengedwe. Iwo ali anzeru, oganiza bwino, okhumba ndi ovuta. Mavuto akuluakulu a umoyo amagwiritsidwa ntchito ndi machitidwe okhudzana ndi kugaya ndi kuteteza thupi. Anthuwa ndi odwala matenda opatsirana. Matenda ambiri m'gulu lino ndi: matenda a mtima, khansa, kuchepa kwa magazi, chiwindi ndi matenda a shuga, komanso matenda a shuga a ana.
Zamakono zomwe zimalimbikitsa kulemera:
- Nyama - yosakanizidwa mosavuta, monga mafuta, imayambitsa poizoni m'matumbo;
- Zakudya za mkaka - zimayambitsa matenda a shuga;
- nyemba zofiira - zimadodometsa ntchito ya ma enzyme, zakudya zomwe zimathandiza kuchepetsa thupi;
- Tirigu - amalepheretsa kuchitapo kanthu kwa insulini, amachepetsa kutentha kwa mafuta.
Zida zomwe zimapangitsa kulemera kwa thupi:
- Mafuta a masamba - kulimbikitsa chimbudzi, kupewa kutaya kwa madzi;
- Zogulitsa mankhwala - kuwononga kwambiri chimbudzi ndi kagayidwe kake;
- Zamasamba - imathandizira kuchepetsa thupi, kuyambitsa m'mimba peristalsis;
- Chinanazi - kuthamanga kwa kalori kudya, kumatulutsa m'mimba peristalsis.
Chakudya chabwino kwa anthu omwe ali ndi (2) gulu la magazi:
Nyama. Kwa anthu omwe ali ndi magazi a mtundu wa 2, ndibwino kuti musatengere nyama zofiira ku zakudya zawo. Zakudya zabwino ndi nkhuku (nkhuku, Turkey). Zakudya: 3 pa sabata kufika 250 g kwa amuna ndi 150 g kwa amayi ndi ana. Contraindicated ndi zakudya zozizira kwambiri zomwe zimakhala ndi mankhwala oteteza nayitrogeni, chifukwa zimathandiza kuti matenda a khansa apitirire.
Nsomba ndi nsomba. Chiwerengero chovomerezeka ndi 250 g 3-4 pa sabata. Zothandiza kwambiri kwa magulu awiri a magazi: carp, cod, mackerel, nsomba, salimoni (mwatsopano), sardini ndi nkhono (bwino kupewa khansa ya m'mawere). Zilibe ntchito: caviar, anchovies, nkhanu, hering'i, shrimp, oysters, nsomba yosuta fodya, mapuloteni, mafinya ndi halibut (atatu otsirizawa ali ndi lactins omwe amachititsa kuti muphungu wa m'mimba ukhale wambiri).
Mazira ndi mkaka. Zambiri za mkaka ndi zovuta kuzimba. Kuonjezera apo, kumwa kwambiri kwa mkaka kumabweretsa kuwonjezereka kwa ntchentche mumtunda. Mucus sikuti amangowonjezera zizindikiro za asthmatics, koma amathandizanso kuti zichitike, makamaka matenda opuma. Kwa anthu omwe ali ndi magazi a mtundu wa 2, ndibwino kuti mutengere mkaka ndi mkaka wa soya ndi soya tchizi, tofu (nyemba). Koma ngati simungakhoze kuchita popanda mkaka, mukhoza: yogurt ndi kefir (150 ml katatu pamlungu), mozzarella tchizi ndi feta tchizi (4 ma sabata, 60 g), mkaka wa mbuzi ndi tchizi (4 pa sabata, 60 g) ndi mazira (katatu pamlungu). Zovulaza: tchizi ndi mildew, batala, kirimu wowawasa, parmesan tchizi, mkaka wa ng'ombe, kanyumba tchizi ndi ayisikilimu.
Zamasamba. Zomera zimathandiza mchere, michere ndi antioxidants. Zili bwino kudyetsedwa yaiwisi, kapena zophikidwa kwa masabata 6 mpaka tsiku (pafupifupi 150 magalamu). Zosangalatsa kwambiri ndi izi: mavitamini, broccoli (othandiza antioxidant), kaloti, adyo (antibacterial effect), horseradish, leek, letesi, anyezi, parsley, dzungu, sipinachi, ziphuphu za Brussels. Pewani kudya: Tsabola zamtundu uliwonse (zimakwiyitsa chapamimba mucosa), mbatata, kabichi, bowa, azitona, biringanya, makamaka tomato.
Zipatso. Zipatso ziyenera kudyetsedwa m'gulu lino katatu patsiku. Zipatso zoyamikira: apricots, nkhuyu (zokhudzana ndi potaziyamu), zipatso, yamatcheri, mphesa, kiwi (mavitamini C), mandimu, prunes, mphesa zoumba, chinanazi. Ndibwino kupewa: nthochi, mango, malalanje ndi tangerines (zimapweteka m'mimba), rhubarb, kokonati ndi mavwende.
Mbewu ndi pasitala. Ichi ndicho chitsimikizo chabwino kwambiri cha mapuloteni a masamba. Zakudya zotchulidwa mu gulu ili: tirigu, makamaka oatmeal ndi mpunga, ufa wa rye, pasta. Ayenera kudyetsedwa ndi mavitamini asanu ndi atatu (sabata 4, pasta 4), 1 kutumikira - 150 g Ngati n'kotheka, muyenera kusiya zakudya zowonongeka (mankhwala osakanizidwa) omwe amachititsa kuti muzitha kupweteka m'mimba. Muyenera kupewa kuphika ufa wa tirigu.
Zonunkhira. Anthu omwe ali ndi gulu lachiwiri la magazi ayenera kulingalira zonunkhira osati monga zonunkhira zokhazokha kukonza zakudya. Kuphatikiza bwino zonunkhira kumakhala ngati "amplifier" ya chitetezo cha mthupi. Odzola zonunkhira: adyo, ginger, msuzi wa soya ndi mpiru. Pewani: tsabola, gelatin, mitundu yonse ya viniga, mayonesi ndi ketchup.
Kumwa. Yambani tsiku ndi chikho cha madzi ofunda, otentha ndi madzi a theka lamumu. Madzi a mandimu amathandiza kuthetsa ntchentche kusungunula ndi kulimbikitsa chimbudzi. Ma jisi ena, makamaka zamchere, ayenera kugwiritsidwa ntchito pa magalasi asanu pa tsiku. Chofunika kwambiri ndi: apurikoti, karoti, chitumbuwa, mphesa, maula, chinanazi. Pewani lalanje ndi mandimu a phwetekere.
Matenda a zitsamba zomwe zimalimbikitsa kulimbikitsa chitetezo cha m'thupi chitetezo: chamomile, galu wanyamuka, wort St. John's, ginger ndi tiyi wobiriwira. Kwa akuluakulu, vinyo wofiira wabwino (galasi tsiku limachepetsa chiopsezo cha matenda a mtima) ndi khofi, zomwe zimayambitsa kutsekemera kwa madzi a m'mimba. Pewani mowa, zakumwa zoledzeretsa, tiyi wakuda ndi zakumwa zosaledzera.
Zina . Tiyenera kutchula zotsatira zabwino: mafuta, omwe amachepetsa mafuta m'thupi (supuni 6 pa sabata). Nkhuta, zomwe ziri ndi lectin "anti-khansa". Komanso mbewu za mpendadzuwa, soya ndi mpunga.
Mavitamini ndi zowonjezera. Chofunika kwambiri mu gulu ili ndi: mavitamini a gulu B, C ndi E, calcium, iron, zinc, chromium ndi selenium. Kuchokera ku mankhwala a zitsamba ndi othandiza: hawthorn, echinacea, valerian ndi chamomile.
Zochita zathupi. Zochita zovomerezedwa: yoga, tai chi, kuyenda mwamphamvu, machitidwe otambasula ndi aerobics. Masewera: golf, kusambira, kuvina. Momwemo, muyenera kugwirizanitsa masewero awa mkati mwa 30-45 mphindi 3-4 pa mlungu.
3 (B) gulu la magazi.
Gulu la magazi linakhazikitsidwa mwa anthu pafupi zaka 15,000 BC kumapiri a Himalaya. Izi ndi zotsatira za kusintha kwa thupi - kusintha kwa thupi kwa kusintha kwa nyengo kuchokera ku malo otentha a East Africa, mpaka ku nyengo yozizira yamapiri. Kusintha uku kunali koyenera kugwirizanitsa kukhumudwa maganizo ndi kuonjezera kufunika kwa chitetezo cha mthupi. Ogwira magulu atatu a magazi amadziwika ndi mphamvu yowonongeka ya chitetezo cha mthupi, kusintha mofulumira kwa kusintha kwa zakudya ndi chilengedwe, dongosolo lamanjenje loyenera komanso khalidwe lachilengedwe.
Amayambitsa matendawa: matenda a shuga m'zaka zachinyamata, matenda otupa, matenda opatsirana (monga lupus erythematosus), multiple sclerosis, ndi matenda ochepa omwe alibe. Koma anthu awa akulimbana ndi matenda a chitukuko, monga khansa ndi matenda a mtima.
Zamakono zomwe zimalimbikitsa kulemera:
- Tirigu - amachepetsanso kuchepa kwa thupi ndi kuchepa kwa mafuta, kuwonetsa mafuta, m'malo mogwiritsa ntchito monga mphamvu;
- Buckwheat, nyemba za shuga, nthikiti, mphodza - zimaletsa kuchepetsa thupi, zimalimbikitsa hypoglycemia;
- Mbewu - imachepetsa mphamvu ya insulini, imachepetsa kuchepa kwa thupi.
Zida zomwe zimapangitsa kulemera kwa thupi:
- Zomera zobiriwira, nyama, mazira, mkaka wa mafuta ochepa, chiwindi - kufulumizitsa kuchepa kwa thupi;
- Teyi yochokera ku root licice - imatsutsana ndi hypoglycemia.
Chakudya chabwino kwa anthu omwe ali ndi (3) gulu la magazi:
Nyama. Ngakhale kuti anthu ambiri odyetsa zakudya amalimbikitsa kuti adye nkhuku zambiri, malangizowo, mwatsoka, samagwiritsa ntchito anthu omwe ali ndi magazi a mtundu wa 3. Zoona zake n'zakuti m'magazi a mbalame omwe ali ndi mitsempha yambiri, ma lectin ambiri. Ndizoopsa kwa gulu ili la anthu. Kuwonjezeka kwa mavitamini m'magazi kungapangitse chiopsezo cha matenda opwetekedwa kapena oponderezedwa. Ambiri amakonda: mwanawankhosa, masewera ndi kalulu. Koma, ndithudi, nkhumba, nyama, nyama, nyama yankhumba ndi nkhuku (nkhuku, bakha, tsekwe) ziyenera kupeŵa. Mitundu ina ya nyama ndi yopanda ndale, ndipo imatha kudya. M'madyerero amaloledwa 3 mavitamini a nyama zofiira ndi magawo atatu a nkhuku (makamaka masewera) pamlungu. Kwa amayi - 150 g, kwa amuna - 250 g.
Nsomba ndi nsomba. Chida chofunikira kwambiri cha zakudya, amalangizidwa mpaka 5 mavitamini pa sabata 250 g. Mitundu yambiri imaphatikizapo: cod, flounder, halibut, mackerel, saumoni, sardines, ndowa. Musamazunze: anchovies, nkhanu, mussels, oysters, kusuta nsomba, shrimps ndi lobsters.
Mazira ndi mkaka. Anthu omwe ali ndi magazi a mtundu wa 3 angathe kusangalala ndi zakudya zamakono. Chifukwa chakuti shuga "mkaka", yomwe ili m'gulu la ma antigen a 3 a magazi - D-galactosamine, imakhalanso mkaka. Amapereka magawo: mpaka mazira 4, mitsuko 4 ya yogurt, magalasi 5 a mkaka, 5 mavitamini 60 a tchizi pa sabata. Zothandiza kwambiri: nyemba zonse zoyera, kefir, mozzarella tchizi, feta ndi mbuzi yambuzi, yogurt ndi mkaka (2%). Pewani: blue cheeses (roquefort, gorgonzola, Dor blues, etc.) ndi ayisikilimu.
Zamasamba . Pali zamasamba zambiri padziko lapansi zomwe zimagwirizana ndi gulu la magawo atatu a magazi: beetroot, mitundu yonse ya kabichi, kaloti, eggplant, bowa, parsley, tsabola wamtundu uliwonse. Ndalama zotsimikiziridwa ndi zisanu zokhala ndi masamba obiriwira ndi owiritsa tsiku lililonse (1 kutumikira = 200 g). Pewani kudya: Azitona, dzungu, avocado, chimanga, radish, tomato. Zomera zina sizilowerera ndale.
Zipatso . Analangizidwa kwa mavitamini asanu pa tsiku, 150 magalamu, nthochi, mphesa, plums, cranberries, papaya ndi chinanazi ndizozikonda kwambiri. Pewani phokoso, makangaza ndi kokonati.
Mbewu ndi pasitala. Zakudya zabwino ndizochokera ku ufa, oats ndi mpunga. Komanso semolina ndi pasta ndi zothandiza. Kugawa - 8 servings 200 g pa sabata.
Zonunkhira . Chosangalatsa kwambiri: tsabola wa cayenne, curry, parsley, horseradish, ginger. Mwachidziwitso, mutha kugwiritsa ntchito shuga ndikusangalala ndi chokoleti. Osathandiza: cloves, amondi, sinamoni, chimanga, gelatin, tsabola ndi ketchup.
Kumwa . Zakumwa zothandiza kwambiri ndi tizilombo toyambitsa matenda ndi ginger, ginseng, timbewu timadzi timadzi timadzi timadzi timadzi tokoma timadzi timadzi tokoma. Ndikofunika kumwa timadziti kuchokera ku mphesa, papaya, chinanazi ndi cranberries ku magalasi atatu pa tsiku. Komanso musaiwale za madzi - 1.5 malita patsiku. Pewani madzi a phwetekere, zakumwa za carbonate ndi mizimu.
Zina . Kuwonjezera apo, zakudya zawo sizingathetse mafuta a azitona (supuni 6 pa sabata), nyemba zofiira, tirigu ndi mkate wakuda. Koma mugwiritseni ntchito ngati mkate wofiira, nyemba za chimanga, mphodza, mandimu, batala wa mandimu, dzungu, mbewu ndi mafuta a mpendadzuwa, poppy ndi chimanga.
Mavitamini ndi zowonjezera. Ngati mumadya mogwirizana ndi ndondomekozi, ndiye kuti gulu lachitatu la magazi silikusowa mavitamini owonjezera. Mchere, womwe umafuna kudya koonjezera ndi magnesium. Ngati palibe chidwi chokwanira komanso kukumbukira, ndiye kuti mutha kutenga ginseng ndi ginkgo.
Zochita zathupi:
Maphunziro abwino kwambiri ndi aerobics, tenisi, kuyenda, kusambira, njinga zamoto, kuyenda mwamphamvu, kuthamanga, golf, tai chi, yoga. M'pofunika kupita masewera osachepera 3-4 pa sabata kwa mphindi 45-60.
4 (AB) gulu la magazi.
Zimapezeka kawirikawiri. Amapezeka mwa anthu 5 peresenti ya anthu ndipo ndi zotsatira za kusakaniza kwa 2 (A) ndi 3 (B) magazi. Anthu omwe ali ndi magazi a mtundu wa 4 amadziwika ndi kutseguka, kutengeka, iwo ndi alangizi abwino kwambiri. Mwamwayi, chitetezo chawo cha mthupi ndicho "chokondweretsa" kwa mavairasi ambiri ndi mabakiteriya, omwe amawonekera pafupipafupi. Matenda a m'mimba si ochepa. Matenda omwe amapezeka m'gulu lino ndi matenda a mtima, kuchepa kwa magazi m'thupi komanso khansa.
Zamakono zomwe zimalimbikitsa kulemera:
- Nyama yofiira - ndi zovuta kuzimba ndi kuzipeza monga mafuta, chifukwa cha kuchuluka kwa poizoni m'matumbo a m'mimba.
- nyemba zofiira, tirigu - kusokoneza kagayidwe ka maselo ndi insulini.
- Mbewu - imafooketsa ntchito ya insulini.
Zida zomwe zimapangitsa kulemera kwa thupi:
- Tofu (nyemba zowonongeka), zakudya zam'madzi ndi masamba - kuchepetsa kuchepa kwa thupi.
- Zakudya za mkaka - kuonjezera kutulutsa insulini.
Chakudya chabwino kwa anthu okhala ndi 4 (AB) gulu la magazi:
Nyama . Kuperewera kwa asidi m'mimba sikumalola kudya nyama nthawi zambiri komanso mochuluka kwambiri. Zomwe zili zoyenerera ndi ma servings 3 a nyama zofiira kwambiri pa sabata, ndi mbalame zokwana 2 servings (1 kutumikira amuna 250 g, akazi ndi ana 150 g). Zothandiza kwambiri ndi nkhosa, kalulu ndi Turkey. Pewani ng'ombe, nyama, nyama ya nkhumba, mchere, nyama zam'mimba komanso zakudya zonse zosuta (kuwonjezera chiopsezo cha khansa ya m'mimba mu gulu lino).
Nsomba ndi nsomba. Chakudya cholimbikitsidwa ndi asanu servings pa sabata (pafupifupi 250 g aliyense). Makamaka: tuna, cod, mackerel, ndowe, salimoni, sardini ndi nkhono. Zitsamba zochepa, mchere, zigawenga, nsomba zafoswe, halibut, shrimp, kusuta nsomba ndi hering'i.
Mazira ndi mkaka. Mitengo yambiri ya mkaka imaloledwa. Mu sabata mukhoza kutenga mazira 5, mavitamini 4 a tchizi pa 60 magalamu, makapu 4 a yogurt ndi makapu 6 a mkaka. Zopindulitsa zimaphatikizapo: brynza, tchizi, kefir, mozzarella tchizi, yogamu ndi kirimu. Pewani mkaka wonse, ayisikilimu, parmesan tchizi, tchizi ndi buluu.
Zamasamba . Mbewu yatsopano imakhala ndi mavitamini ndi kufufuza zinthu, zomwe zimathandiza kwambiri popewera matenda a mtima ndi khansa. Ayenera kudyetsedwa muzomwe amagwiritsa ntchito masentimita 150 g 10 tsiku lililonse! Makamaka amakonda beets, broccoli, kolifulawa, udzu winawake, nkhaka, biringanya, adyo, parsley, tofu ndi mbatata.
Zipatso . Zipatso ziyenera kukhala mbali ya chakudya: mpaka 5 servings a 150 g pa tsiku. Makamaka omwe ali ndi vitamini C wambiri (njira yoteteza kupewa matenda ndi khansa). Chosangalatsa kwambiri: yamatcheri, cranberries, nkhuyu, mphesa, mphesa, kiwi, mandimu, mananali, plums. Pewani kudya: nthochi, malalanje, kokonati, mango, makangaza ndi rhubarb.
Mbewu ndi pasitala. Ndipotu, palibe zotsutsana zapadera. Anthu omwe ali ndi gulu la magawo 4 akhoza kutenga 4 servings za tirigu ndi 4 servings a pasta pa sabata (150 g youma wolemera). Kukonda kumaperekedwa kwa mitundu yonse ya mpunga ndi ufa - oatmeal, mpunga ndi rye.
Zonunkhira . Analimbikitsa: adyo, curry, parsley ndi horseradish. Peŵani kuwonjezera: anise, cloves, capers, ufa wa chimanga, gelatin, tsabola, viniga, ketchup ndi kuzifutsa nkhaka.
Kumwa . Mmawa uyenera kuyamba ndi kapu yamadzi ofunda ndi madzi a theka lamu. Masana, timapereka magalasi 7 a madzi, magalasi atatu a madzi kuchokera kaloti, udzu winawake, mphesa, cranberries, yamatcheri, papaya. Zopindulitsa kwambiri ndi tiyi ya mchere ndi chamomile, ginger, ginseng, licorice, strawberries ndi rosehips. Tiyi ndi tiyi ndi bwino. Pewani madzi a lalanje, tiyi wakuda, zakumwa zofewa ndi mpweya.
Zina . Kuwonjezera pa zomwe tafotokozazi, muyenera kumwa muzitsulo za maolivi (supuni 8 pa sabata), mtedza, mandimu, nandolo, oatmeal, mkate ndi mkate wa soya. Pewani chimanga, nyemba zofiira, dzungu, mbewu za mpendadzuwa ndi mbewu za poppy.
Mavitamini ndi zowonjezera. Ma chitetezo a chitetezo cha thupi amatenga vitamini C, zinc ndi selenium. Pa zitsamba, mchere wa hawthorn, echinacea, chamomile ndi root valerian zimakhala ndi zotsatira zabwino.
Zochita zathupi.
Masewera otchuka: tai chi, yoga, golf, njinga, kuyenda mwamphamvu, kusambira, kuvina, kuthamanga kwa aerobics, kuyenda ndi kutambasula mazochita pamodzi 3-4 pa sabata kwa mphindi 45.
Ndimadziwa kuti timasiyana bwanji ndi wina ndi mzake. Zomwezo zingakhale zabwino kwa anthu omwe ali ndi gulu limodzi la magazi, ndipo siwothandiza kwambiri kwa anthu omwe ali ndi gulu lina la magazi. Ndipo zonse chifukwa chakuti magulu ena a anthu asintha kuti azikhala m'malo osiyanasiyana. Komabe, patapita nthawi, mafuko onse adasokonezeka. Madera a anthu a ku Africa, Middle East ndi madera a Himalaya adakhazikika padziko lonse lapansi, kutenga nawo maonekedwe a mwazi wa makolo awo. Kunena kuti, chakudya ndi magulu a magazi sizigwirizana kwambiri. Zovuta, zimakhala zovuta kutsatira zakudya monga gulu lanu la magazi. Chifukwa zakudya zina zomwe sizinapangidwe zimakhala ndi mavitamini ndi ma microelements oyenera. Koma pali zakudya zimene mungakane mosavuta ndikuzikhalanso ndi zothandiza kwambiri malinga ndi gulu lanu la magazi.