Mosasamala za msinkhu, chakudya cha tsiku ndi tsiku chiyenera kukhala chokwanira ndi chopindulitsa kwa inu. Komanso, izi ndizokhazikika, mkazi aliyense ayenera kudzipanga yekha. Koma mfundo zoyambirira za kudya zakudya zathanzi zilipo. Ndi kupyolera mu chikumbutso chawo ndipo pali zakudya zabwino zosavuta kwa amayi a msinkhu uliwonse.
Kotero, kodi malamulo oyambirira a zakudya zabwino ndi ziti? Sizinthu zambiri ndipo zonse zimakhala zosavuta komanso zomveka.
1. Musaiwale kumwa madzi. Thupi lokhalo lodzaza bwino lingathe kugwira ntchito bwino. Madzi okwanira amathandiza kuthetsa zinthu zovulaza ndi zonyansa. Imwani pafupifupi 3 malita a madzi patsiku. Makamaka kufunikira kwa madzi pansi pa katundu wambiri kumawonjezeka m'chilimwe, panthawi yotentha.
2. Nthawi zonse khalani ndi kadzutsa! Chakudya cham'mawa ndi chakudya chofunika kwambiri. Ili ndilo chakudya choyamba pambuyo pa usiku. Muyenera kudya pasanathe ola limodzi mutadzuka. Zakudya za kadzutsa zonse ziyenera kukhala ndi: mapuloteni othandizira (kanyumba tchizi), mafuta abwino (mwachitsanzo, mbewu za dzungu), komanso zovuta (zokolola) ndi zakudya zosavuta (zipatso). Ndichakudya cham'mawa chomwe chimakupatsani mphamvu ndikufulumizitsa kagayidwe kamene kagayidwe kake.
Chonde chonde! Thupi lathu liri "lokonzedwa" kuti ngati mukana kadzutsa - tsiku lonse mukhala ndi njala. Ngakhale mutadya mwachizolowezi. Choncho, kukana chakudya cham'mawa ndi njira yolondola yodyera.
3. Musapewe chakudya. Nthawi zina kwa amayi, chakudya chimagwirizana ndi kulemera. Izi ndi zolakwika. Zakudya zimapangidwira ndi thupi ndipo sizingasinthidwe ndi zina zonse zowonjezera. Ndiwo okhawo amene amapereka mphamvu kwa ubongo. Zitha kugawanika mosavuta komanso zovuta. Zambiri za chakudya, monga tirigu, mkate wonse, oatmeal. Zakudya zimenezi zingakhale mbali ya chakudya chilichonse. Zakudya zosavuta monga zipatso kapena uchi zimathandizanso.
Chonde chonde! Zakudya ziyenera kukhala chakudya chathu, koma m'mawa kapena masana. Mukhoza kuziyika bwino muzakudya ziwiri zoyambirira - kadzutsa kapena masana. Izi zimaperekedwa kuti mudye kasanu patsiku ndipo muli ndi zakudya zabwino. Musamadye zipatso madzulo.
Chinthu chachikulu cha zakudya
• Kupanda mapuloteni kumachepetsa kuchepetsa thupi lanu. M'zigawo zonse za thupi lathu mapuloteni alipo. Ngati simungapereke mapuloteni okwanira pa chakudya cha tsiku ndi tsiku - thupi limayamba "kutenga", mwachitsanzo, ku minofu. Ndipo minofu yocheperako imakhala yochepa, imayamba kuchepa kwambiri, ndipo mumayamba kulemera. Choncho, patsiku lililonse limene timakhala nalo masana, tiyenera kudya mapuloteni. Zomwe zimayambitsa mapuloteni ndi mkaka kapena kanyumba tchizi, nkhuku, nyama yowonda, nsomba, mazira.
• Popanda ndiwo zamasamba, "mumabzala" m'mimba mwanu. Masamba ali ndi ma fiber ndi antioxidants omwe amathandiza kuchepetsa magulu a triglyceride m'magazi, kuthandizira kulimbana ndi njala, kulimbikitsa kutetezedwa, kuyeretsa thupi lazitsulo zolemera, matenda a khansa, kuthandiza kuthandizira kuwonjezera ma hydrochloric acid m'mimba.
Chonde chonde! Kuyambira 20 mpaka 40 magalamu a fiber pa tsiku kumapangitsa kuti thupi liwonongeke.
• Mafuta amafunikanso - ndi amodzi mwa zakudya zofunikira kwambiri. Pa nthawi yomweyi, m'pofunika kudziwa mtundu wa mafuta ndi mlingo womwe uli woyenera kwa inu. Zakudya zamatenda mu zakudya zanu ziyenera kuchokera kuzinthu monga nsomba, mbewu za mpendadzuwa, mbewu za dzungu, komanso mtedza. Makhalidwe amakhalanso mafuta - osagwedezeka, ozizira ozizira mpendadzuwa, azitona kapena nsalu. Idyani kokha nthawi zina, muzing'ono kwambiri, mafuta a nyama, monga bacon. Mosamala, "wotsamira" pa mafuta. Pewani zakudya zomwe zili ndi mafuta, monga chips, hamburgers, fries French, mipukutu yophimbidwa, muffins ndi mikate.
Chakudya pambuyo pa zaka 20
Muli ndi mphamvu zambiri, mumakhala mukuyenda nthawi zonse, ndipo thupi lanu likhoza kuthana ndi kutentha kwa mafuta nokha. Vuto lingayambitse kupunduka kwa mahomoni kapena kufooketsa chitetezo cha mthupi. Pa msinkhu uwu muli ndi chithunzi chabwino, mtima wathanzi ndi mafupa amphamvu. Ziwalo zimabwezeretsedwa mwamsanga pambuyo pochita masewera olimbitsa thupi, kupsinjika ndi kugona usiku. Musayambe kutaya ndalama zazikuluzikulu mwa kukankhira phokoso kapena kukhala patsogolo pa TV kwa masiku.
Yang'anani chakudya
Ngati mwatopa - mumadya chokoleti ndi maswiti, ndipo nthawizonse mumamva ngati kuti mwakula mapiko. Koma izi ndizodzinyenga. Zotsatira zake ndizokhalitsa, ndipo pobwezera - kulumphira kwakukulu m'magazi a magazi ndi phindu lolemera. Phunzirani momwe mungakonzere mndandanda wanu wa tsiku ndi tsiku kuti muthe kupereka zakudya zonse m'thupi. Apo ayi, mutha kuchepetsa chitetezo chamthupi. Mudzayamba kumangomva zambiri komanso "kutenga" matenda osiyanasiyana.
Perekani ndi zochitika zathupi
Ngakhale kuti simungathe kusunthira, koma nthawi zonse ntchitoyo imamveka molondola. Musati mutenge ulendo wa kugula, ngati mawonekedwe a masewera olimbitsa thupi. Nthawi zonse muzichita masewera olimbitsa thupi ndikuchita masewera omwe mumakonda. Izi zokha zingakupangitseni inu chiwonetsero chabwino ndi thanzi labwino.
Pokhala ndi msambo wambiri, chitetezeni ku kuchepa kwa magazi m'thupi
Ngati mukudwala kwambiri - izi zingayambitse kuchepa kwa magazi m'thupi. Chakudya chophweka, chabwino chingakuthandizeni kupeŵa. Pa msinkhu uno, ukhoza kukhala wovuta kwambiri kufooka kwa magazi. Izi, monga lamulo, zimakhudzana ndi nthawi zovuta. Kotero, mu zakudya zanu simungakhoze kuchita popanda chitsulo chokwanira, vitamini B 12, mapuloteni ndi folic acid. N'chiyani chomwe chili chabwino kwa inu? Mankhwala ayenera kukhala mapuloteni tsiku ndi tsiku (mazira, nyama). Kamodzi pa sabata, idyani chiwindi, steak. Onetsetsani kuti mumadya masamba onse, ndiwo zamasamba ndi zipatso za vitamini C.
Mapepala apadera ndi kusowa kwachitsulo koyera: Chakudya chachakudya - oatmeal ndi zoumba, yogwa mafuta ochepa ndi kanyumba tchizi. Chakudya chamadzulo chachiwiri ndi apulo. Chakudya - supu ya phwetekere, steak wamagazi, mbatata, vinaigrette ndi msuzi, galasi la vinyo wofiira wouma. Tea - malo odyera a yogurt ndi nkhaka. Chakudya - saladi ndi chiwindi cha nkhuku, mkate wonse wa tirigu.
Pofuna kuthana ndi vuto la herpes
Pazaka izi, herpes ndi vuto lofala. Zakudya zabwino zimathandiza kulimbana nazo. Zidzathandizira kulimbitsa thupi, ndipo, potero, kuthetsa mavuto ndi herpes. Kodi chofunika kwambiri kwa inu ndi chiyani? Mtengo wa vitamini C ndi zipatso za citrus, kabichi, parsley, cranberries, tsabola wofiira, mbidzi yowirira, tiyi wobiriwira. Mitengo yamtengo wapatali imakhalanso ndi adyo komanso uchi.
Menyu yam'mbuyo: Chakudya cham'mawa - khofi ndi mkaka ndi uchi, kanyumba tchizi, kabichi, watercress, radish. Chakudya cham'mawa chachiwiri ndi saladi yamphesa, tchizi woyera ndi mtedza. Chakudya - adyo supu ndi croutons, croup, saladi kuchokera kaloti kaloti ndi supuni ya tiyi ya mbewu ya mpendadzuwa. Kutentha kwa masana - 200 ml ya madzi a multivitamin. Chakudya chamadzulo cha mphutsi, sipinachi, adyo, mpunga wofiira.
Chakudya pambuyo pa zaka 30
Tsopano mwatsegula muzochita zanu ndi moyo wapamwamba. Iwe unakhala mayi, iwe unazindikira zolinga zako zoyambirira. Moyo mofulumira ndi kupanikizika umafuna chakudya chapadera. Moyo wanu uli ndi ntchito zambiri, akatswiri kapena banja, ndipo nthawi zina zonse panthawi yomweyo. Nthawi zambiri mumadya mwachangu, ngakhale pakali pano sizomwe mukufunikira. Thupi lanu limafuna zinc zambiri. Kusinthasintha kwa moyo, kupsinjika ndi kutopa kungakhudze mwamsanga maonekedwe anu. Khungu lakuda, mdima wakuda pansi pa maso, mthunzi wa misomali ... Ngati ili ndi vuto lanu, ndiye mutenge mwachangu malo osungiramo zinc. Kusowa kwake kumapangitsa kuti tsitsi likhale lopweteka, misomali ikhoza kukhala yowopsya, ndipo khungu limakula msanga makwinya ndi zolakwika zina.
Kwa tsitsi ndi misomali anali wathanzi
Kuti muchite izi, muyenera kutsatira mfundo zoyenera kudya. Pofuna kubwezeretsa zotupa za khungu, kuti mupatse mphamvu kumutu ndi misomali, muyenera kutsata chakudya chophweka kwa amayi, okwera mu zinc. Chotsani kanthawi pang'ono kugwiritsa ntchito caffeine, mowa ndi maswiti. N'chiyani chabwino kwa inu? Idyani nsomba za m'nyanja, nkhono, nyerere, ngati muli ndi mwayi - komanso oysters. Koma magetsi abwino a zinc amakhalanso ndi mazira - mazira, mkaka, mkate wonse, mbewu za dzungu, mtedza, udzu winawake, broccoli, adyo ndi anyezi.
Menyu yam'mbuyo: Chakudya chachakudya - tosani yonse ya tirigu ndi mbuzi ya mbuzi, madzi a mphesa. Chakudya chamadzulo chachiwiri ndi mchere wa anyezi ndi anyezi. Chakudya - bulauni mpunga, nsomba, mbewu za dzungu, udzu winawake wa saladi ndi yogurt. Tchizi ndi tchizi, tiyi timbewu timadziti. Chakudya - saladi ndi zitsamba, chidutswa cha mkate wonse.
Mmene mungabwezerere kachilombo kakang'ono pambuyo pa mimba
Mfundo za zakudyazi zimadalira pazifukwa zina. Ngati mwatsiriza kumwa mkaka, mukhoza kudya makilogalamu 1300-1500 pa zakudya. Kotero inu mudzataya pafupifupi 0.5-1 makilogalamu pa sabata. Imwani 2-3 malita a madzi kapena tiyi wamchere wopanda shuga. N'chiyani chabwino kwa inu? Zakudya zowonongeka ndi tchizi, nsomba ndi mazira, masamba otentha kapena zobiriwira, zipatso zabwino zazing'ono, mkate wakuda, oat flakes, mpunga wofiirira, mafuta.
Menyu yam'mbuyo: Chakudya chamadzulo - tchizi woyera ndi zobiriwira anyezi, tomato, magawo awiri a mkate wonse wa tirigu. Chakudya chachiwiri - saladi ya zipatso - 100 g ya nthochi, maapulo, malalanje, mbewu za mpendadzuwa. Chakudya - mtedza wa Turkey, 3 supuni ya mpunga wofiira, saladi ya udzu winawake ndi tsabola. Zakudya zofiira 2%, saladi kuchokera ku zamasamba. Kudya - zikondamoyo ndi sipinachi ndi tsabola wokoma.
Chakudya pambuyo pa zaka 40
Ndi kugwa kwa mahomoni ogonana, chiopsezo cha mitsempha ya shuga ndi shuga imakula. Inu mukuwonetsetsa mwamphamvu thupi lanu kusintha. Izi ndi chifukwa chakuti thupi limapempha mphamvu kuti likhale ndi zaka zoposa 4. Kuwonjezerapo, miyendo yambiri siimvera. Pambuyo tsiku lovuta iwo amakhala "olemera" ndi kutupa. Pambuyo pa zaka 45 kapena kuposerapo, kusinthika kodabwitsa kukuyembekezera. Koma inu mukhoza kupanga chisangalalo ichi osati chosokoneza.
Kodi ndi chani kwa inu? Chinthu chachikulu - vitamini C. Zambiri zowonjezera zakudya zanu ziyenera kukhala zakudya zomwe zimakhala ndi antioxidants ndi vitamini C, E ndi A. Zimateteza matenda akuluakulu komanso ukalamba wa thupi, zomwe zimachititsa kuti anthu azikhala oopsa. Chachiwiri chofunika kwambiri - chakudya. Kuti thupi lanu lifulumire kutembenuza shuga kuchokera ku chakudya kupita ku mphamvu, panopa mukufuna thandizo. Lembetsani kudya zakudya zopangidwa mosavuta monga shuga, maswiti, ndi zakumwa zotsekemera. Bwezerani iwo ndi mbewu zonse ndi masamba obiriwira. Zidzakhala zosavuta kuchepetsa chilakolako chowonjezeka.
Momwe mungalimbikitsire zotengerazo
Malamulo a zakudya zabwino mitsempha ya magazi: kupewa zakudya zamtundu, ufa - izi zimayambitsa kuwononga magazi. Chotsani mchere ndi zokometsera. Mchere umalimbikitsa kusunga madzi m'thupi, motero miyendo ikuphulika. N'chiyani chabwino kwa inu? Mu zakudya zanu muyenera kukhala zipatso zambiri ndi ndiwo zamasamba, zowonjezera ndi mavitamini. Imwani madzi a black currant, chokeberry, rosehip, tiyi. Idyani tsabola wofiira, kabichi, parsley, mphesa ndi kiwi.
Masewera apadera: Chakudya chamadzulo - mkate wa mkate, tchizi ndi tsabola wofiira. Chakudya cham'mawa chachiwiri ndi saladi ndi zipatso zamphesa ndi mapuloteni, yogurt yogula. Chakudya - msuzi wa broccoli ndi ng'ombe, zopatsa zonse ndi pasitala, zikumera ku Brussels. Zakudya zopanda utsi wambiri kuchokera ku black currant, kanyumba tchizi. Chakudya ndi saladi wa mphodza ndi tsabola wofiira.
Ndi msinkhu wokwanira wa shuga wa magazi
Mfundo za zakudya: idyani kasanu pa tsiku nthawi zonse, maola atatu alionse. Perekani maswiti, shuga, mowa, zipatso zakupsa, mikate yoyera. Pewani zakumwa za shuga. N'chiyani chabwino kwa inu? Idyani kapena mkate wochokera ku ufa wokwanira. Phatikizani nthawi zonse mndandanda wa bulauni mpunga, wonse wa pasta ufa, wandiweyani phala. Sungunulani madzi ndi madzi. Idyani zipatso zamphesa.
Menyu yotsatila: Chakudya chachakudya - yogati yofiira ndi magawo awiri a mkate wonse ndi nsomba. Chakudya cham'mawa chachiwiri ndi madzi a phwetekere, kanyumba tchizi. Chakudya - supu ya broccoli ndi croutons, cutlets ndi buckwheat phala ndi karoti saladi ndi mbewu. Mu theka lachiwiri la tsiku - zidutswa ziwiri za mkate, nyama yowonda, nkhaka. Chakudya - Pasitala yonse ndi masamba (zukini, tsabola, anyezi, tomato).
Chakudya pambuyo pa zaka 50
Tsopano kusintha kwa chakudya cha tsiku ndi tsiku ndi maseŵera olimbitsa thupi n'kofunika kwambiri kuti ukhale wathanzi. Kotero inu mukhoza kuimitsa nthawi ndi kusangalala mawonekedwe anu abwino. Ndi zaka khumi za moyo wathu, mphamvu zathupi zimachepetsedwa moyenera. Mukusowa kusuntha, mumataya minofu, thupi limatenga mavitamini ndi amchere ochepa, khungu limataya chinyezi ndi kutsika. Koma mafupa ndi mafupa ali pangozi. Kodi ndi chani kwa inu? Inde - calcium. Pambuyo pa kutha kwa thupi, chifukwa cha kusowa kwa estrogen, kuyamwa kwa calcium ndi thupi lanu kungakhale 10% ofooka. Kuonjezera apo, chifukwa cha matenda a kagayidwe kachakudya, vitamini D ndilofunikira kuti chidziwitsochi chikhale choyenera. Choncho, mu zakudya zanu muyenera kukhala mkaka ndi mkaka. Ichi ndicho chitsime chachikulu cha calcium kwa mafupa. Mufunanso mafuta abwino. Pambuyo pa 50, ngozi ya atherosclerotic zilonda imayamba kuwonjezeka. Izi ndi chifukwa cha kuchepa kwa mlingo wa "wabwino" wa HDL wa cholesterol. Afika pamene "choipa" cha LDL cholesterol. Kuti izi zitheke pamtima, yesani m'malo mwa mafuta a nyama ndi masamba.
Momwe mungalimbikitsire mafupa
Mfundo yaikulu ya zakudya: menyu ayenera kukhala ndi calcium yambiri. Mlingo wa tsiku ndi tsiku ndi 1000 mg kwa amayi, pa nthawi ya kusamba kwa thupi - 1300 mg ndi 1500 mg kulemera kwake. Musaiwale za vitamini D. Ndi chiyani china chabwino kwa inu? Maziko a zakudya zanu ayenera kukhala mkaka ndi mkaka, komanso tchizi. Mtengo wabwino wa vitamini D ndi mazira, mafuta a nsomba, chiwindi.
Menyu yam'mbuyo: Chakudya cham'mawa - mkate wakuda, kirimu tchizi ndi adyo ndi tomato. Chakudya cham'mawa chachiwiri ndi kefir, apulo. Chakudya - supu ya broccoli, balere wamapale, nyama yophika pamoto, sauerkraut ndi supuni ya supuni ya mbewu ya mpendadzuwa. Zakudya zowonongeka - pudding ndi bisy biscuit. Chakudya - katsamba kofiira, tsabola, mkaka wa mkaka.
Ndi mkulu wa kolesterolo
Muyenera kusintha zakudya zanu ngati cholesterol wanu m'magazi ndi okwera kwambiri. Mbewu yake yonse isadutse 200 mg / dl, LDL iyenera kukhala 135 mg / dl ndi HDL pamwamba pa 50 mg / dL. Pofuna kuchepetsa cholesterol, chakudyacho chiyenera kukhazikitsidwa pa kukana mafuta a nyama ndi mchere. Muyenera kudya nthawi zambiri, koma m'magawo ang'onoang'ono. Ndisavuta kusintha mchere ndi zitsamba zonunkhira. Pokhudzana ndi kufunika kokhala ndi thanzi labwino, muyenera kuchepetsa kugwiritsa ntchito maswiti ndi shuga mu mawonekedwe ake.
N'chiyani chabwino kwa inu? Idyani tchizi cha kanyumba kapena yogit yofiira, komanso nsomba iliyonse. Zakudya za mkaka ndi zabwino kwa inu, koma muyenera kupewa mafuta. Sankhani mkaka wokhala ndi mafuta ochepa, yogurt ndi tchizi. Konzani msuzi wa masamba popanda nyama. Mu menyu ya tsiku ndi tsiku, perekani zipatso ndi ndiwo zamasamba kapena zakudya zowonjezera zomwe zimachepetsa mafuta m'thupi. Ndibwino kuti muzidya izo zofiira kapena zowonongeka, ndi mafuta pang'ono a azitona.
Menyu yopangira: Chakudya cham'mawa - mkate, yoghurt, ng'ombe, tomato ndi radish. Chakudya cham'mawa cham'mawa ndi saladi ya zipatso ndi theka la zipatso zamphesa ndi kiwi atavala ndi yoghuti ndi owazidwa ndi chokoleti yakuda ndi tchizi. Chakudya - supu ya phwetekere ndi pasta yophika, nsomba yokazinga, buckwheat, saladi wobiriwira ndi tsabola ndi parsley. Zosakaniza - tchizi ndi nkhaka. Chakudya ndi mpunga wofiira, wophikidwa ndi maapulo ndi sinamoni.