Azimayi ena "makumi anayi ndi asanu" mwanjira ina samamva ngati "mabulosi kachiwiri." Chifukwa chiyani? Ndi zophweka: thupi limangidwanso, ndipo mkaziyo sadakonzekere perestroika. Akupitirizabe kukhala mu boma lomwelo monga kale, amadya zakudya zomwezo - choncho ndizovuta. Chakudya pa msinkhu uwu ndi chofunikira basi. Ayi, izo sizikutanthauza kuti muyenera kufa ndi njala! Ayi! Ayenera kudya bwino, kutsatira ndondomeko ya ukhondo. Kodi chakudya choyenera kwa amayi oposa zaka 45 chimaphatikizapo chiyani? Werengani ndi kutsatira malangizo a akatswiri.
Kodi ndondomeko ya ukhondo ndi yani?
Lamulo la zakudya zawo: kuphatikizidwa mu zakudya za tsiku ndi tsiku zamasamba, zipatso ndi vitamini complexes kuthetsa kuperewera kwachilengedwe kwa mavitamini. Pochita zimenezi, musaiwale zotsatira za vitamini A (antihistamine katundu ndi kuthamanga kwa zakudya zam'thupi), vitamini C (zotsatira pa chitetezo cha thupi, kuchepa kwa thupi), vitamini E (kusintha kwa ubongo).
Muyenera kudya zakudya zambiri zamtunduwu (opha ma vitamini B), mbatata zophikidwa (zili ndi potassium, zofunikira kuti ntchito ya mtima ikhale yogwirizana). Kuti izi zitheke, komanso zabwino zouma apricots, zoumba, nkhuyu. Gwiritsani ntchito mankhwala opangidwa ndi lactic (kanyumba tchizi, kefir wapadera). Zili ndi calcium yamtengo wapatali, yomwe imasowa m'thupi pambuyo pa zaka 45. Ndi chifukwa cha kusowa kwawo (washout), okhudzana ndi msinkhu, mafupa amakhala otupa. Chodabwitsa chimenechi chimatchedwa osteoporosis. Chiwerengero cha matenda a osteoporosis ngakhale m'mayiko otukuka ndi 25-40%, makamaka pakati pa akazi a mtundu woyera. Pofika zaka makumi asanu ndi awiri (70), akazi makumi anayi (40%) padziko lapansi ali ndi vuto limodzi chifukwa chodwala matenda a mitsempha. Mafupa amphongo amagawanika kwa amayi a zaka zapakati pa 50-54 akuwonjezeka ndi nthawi 4-7 poyerekeza ndi amuna a msinkhu umodzi! Kuperewera kwa mahomoni ogonana kumakhudzanso minofu ya mafupa. Mwamwayi, calcium yochokera ku chakudya siidakwanira kwambiri m'badwo uno, kotero n'zotheka kugwiritsa ntchito mitundu yambiri yokonzekera yomwe ili ndi calcium.
Musaiwale kuti muphatikizepo zakudya zam'madzi pa tsiku ndi tsiku: pali ayodini ambiri m'nyanja ya kabichi, komanso calcium ndi phosphorous yomwe ili yabwino kwambiri mu mackerel.
M'madyerero ayenera kutenga mbali zosiyanasiyana za nyama, ndi bwino kupangira mawonekedwe ophika, zimathandiza kusunga mapuloteni anu ndipo musakhale bwino. Kuchokera ku mafuta amakonda kupatsidwa mafuta a masamba, koma ndibwino kuyamba kuyamwa pa zokoma, kuwonjezera masamba. Mwa njira, kuchokera ku zakudya zokazinga ayenera kuponyedwa pang'onopang'ono. N'chimodzimodzinso ndi zokometsera zokometsera (kuphatikizapo mitundu yosiyanasiyana ya tchizi), zonunkhira, zonunkhira, sauces. Saladi ndi bwino kudzaza ndi asidi a citric m'malo mwa mchere ndi viniga.
Kwa amayi ena, mwinamwake, zidzakhala zosangalatsa kwambiri kumva kuti ndibwino kudya chidutswa cha mafuta kawiri pa sabata, chifukwa chiri ndi arachidonic asidi, yomwe ndi yofunikira kwambiri popewera matenda a atherosclerosis. Koma mafuta sayenera kukazinga kapena kuphika.
Pewani chokoleti, kuphika, shuga. Sakanizani shuga ndi uchi, kupanikizana. Uchi ndi bwino kuti musayambe tiyi, koma kuti muwasambe, mutenge lilime lanu. Choncho imangowonjezera m'magazi ndikukhala bwino. Osagwiritsa ntchito shuga olowa m'malo: thupi lathu silinasinthidwe kwa iwo.
Musatengedwe ndi khofi, pang'onopang'ono mutembenuzire ku wakuda ndi tiyi wobiriwira: izo zimayika bwino mitsempha ya mitsempha ndipo imayambitsa kuthamanga kwa magazi. Imwani timadziti ndi masamba.
Dziphunzitseni nokha kuti mudye mkate wochuluka, bwino ndi rupiya. Poyamba zidzakhala zovuta kukana kuphika, koma m'kupita kwa nthaŵi mudzagwiritsa ntchito.
Ukhondo waukhondo umaphatikizapo kuyenda tsiku ndi tsiku mumlengalenga (kumbukirani kuti "chilengedwe sichikhala ndi nyengo yoipa"), masewera olimbitsa thupi, masewera olimbitsa thupi, aerobics kunyumba (kuvina ndi unyamata wanu), izi zidzakuthandizani kuchepetsa kuthamanga kwa minofu. Zokwanira pazinthu izi ndi misala.
Samalani njira zamadzi. Kunyumba, m'mawa uliwonse ndi madzulo amatha kusamba, kusintha mavutowo a madzi ndi kutentha. Ma calms nthawi zambiri madzi ofunda kwambiri. Madzi ozizira ndi bubu la misala ndi zabwino kwa zolinga izi. Ngati mukufuna kusamba, onjezerani madzi ku zitsamba zamchere, mchere wamchere, maluwa, omwe tsopano akugulitsidwa. Ndipo chitani njira zonsezi osati zowonjezera, koma nthawi zonse.
Usiku mukhoza kutenga mapiritsi ogona tulo, tincture wa valerian, motherwort, valocordin. Manyowa a zitsamba angaloledwe kumwa nthawi yamadzulo. Tsatirani malangizo a katswiri wa zamoyo: akhoza kupereka ndalama zomwe zimaimika kayendedwe ka ntchito ndi mtima. Muzochitika zovuta kwambiri, mukhoza kumwa vinyo wabwino wa vinyo wofiira usiku, kapu yamphesa, koma ngati muli ndi mowa wotsutsa chifukwa cha matenda a chiwindi kapena matenda a chiwindi, ndibwino kumwa mkaka wochokera ku siliva mbale usiku, mukhoza kukhala ndi uchi.