Zidyetsa ... Zili bwino kwambiri moti mutu ukuzungulira mozungulira ... Ndiye nchifukwa ninji zakudya zimadya chaka ndi chaka zambiri, ndipo chiwerengero cha anthu omwe ali ndi kulemera kochepa sichicheperachepera? Zingamve zachilendo, inde? Ndipotu izi ndizochitika nthawi zonse, chifukwa chakudya chimakhala chochepa, ndipo thupi lathu limaopa izi ndikusunga mafuta owonjezera. Zakudya sizichepetsa mafuta, zimachepetsa kuchuluka kwa madzi owonjezera. Koma pali njira yotuluka - muyenera kusintha njira yanu yodyera. Pewani zakudya zokazinga, chakudya cholimbitsa, chakudya chosavuta komanso zakudya zam'chitini, yesetsani kuchepetsa kumwa mchere ndikusiya shuga. Komabe, mulimonsemo, sikokwanira kuti mupereke mankhwala ovulaza kuti awonongeke, ndikofunika kudziŵa zakudya zomwe zimachepetsa kulemera ndi kukuthandizani kuti mukhale ndi mawonekedwe. Mu zakudya zamagetsi, zakudya zochepa, amachepetsera cholesterol m'magazi komanso amathandiza kuchepetsa thupi, komanso polimbana ndi kulemera kwakukulu - izi ndi zomwe mukufunikira.
Musati mupereke kutentheka! Sikofunika kukhala pa Hananas chifukwa chakuti ali olemera mu bromelain, omwe amawotcha mafuta. Kumbukirani kuti chakudya chanu chikhale choyenera komanso chosiyana. Pali mankhwala ambiri omwe angakuthandizeni kuchepa thupi, kotero mutha kudzipangira nokha zakudya zabwino.
Zamasamba
Masamba ali ndi zakudya zochepa komanso mavitamini ambiri, mapulogalamu ena ndi zinthu zina zothandiza zomwe zimapirira bwino njala ndipo zimasamalira bwino ntchito yamatumbo. Zomera zonse ndi zothandiza, palibe zosiyana. Komabe, ziyenera kunenedwa kuti zina mwazo zimakhala ndi mafuta apadera. Zomerazi zimaphatikizapo katsitsumzukwa, sipinachi, kabichi saladi, artichokes, watercress, ndi masamba a dandelion ndi mazira. Amatha kuchotsa slag ndikukonzekera ntchito ya timemaker. Komanso zakudya zamagetsi ndi zukini, dzungu yogurtsy. Kabichi kawirikawiri imatenga malo oyamba, chifukwa mu mitundu yonse muli ma calories ochepa. Nthawi zonse mukhoza kudya kumash, kaloti, nandolo, radish ndi beets. Pofuna kudyetsa ndiwo zamasamba thupi limafuna mphamvu zambiri, ndipo ikadya mphamvu, imataya kulemera kwake.
Zipatso
Mu zipatso, mavitamini ambiri, shuga wachilengedwe ndi zipatso zamtundu. Citrus imakhala ndi mafuta acids ndi mafuta ofunika, omwe amachotsa slag ndi kulimbikitsa chimbudzi. Komanso, pomelo, malalanje, timangerines ndi mphesa zimalimbitsa kwambiri chitetezo chokwanira, kuchepetsa kuchuluka kwa mafuta m'thupi komanso kuchotsa poizoni. Izi zimachepetsa chilakolako. Zojambula za apulo zimatchuka chifukwa cha pectin, zomwe zimakhutitsanso njala, ndipo zimachepetsa njala. Chinanazi ndizopamwamba kwambiri. Makamaka mafuta opaka mafuta ali olemera pamtunda wa chipatso ichi chodabwitsa. Izi sizikukhudzana ndi chakudya chamzitini. Iye ndi deresi yokoma basi. Mu papaya muli papain zambiri, zomwe zimalekanitsa mapuloteni olemera ndi mafuta. Kiwi angakhalenso mthandizi wanu wokhulupirika pakuthana ndi kilogalamu zina. Kodi munayamba mwawonapo kuti nyama ya shish kebab imathamanga ngati ikakwera kiwi puree? Ichi ndi chitsanzo choonekeratu.
Nyanja
Kuchokera ku fucus ndi m'nyanja kabichi kawirikawiri sizingatheke kukhala ndi mafuta. Sichifukwa chakuti sangadye zambiri. Zili ndi mafuta ambiri a polyunsaturated acids, fibre, mavitamini, micro ndi macro elements. Inde, simusowa kugula saladi ya nkhanu, mayonesi ndi nyanja kale. Izi sizikuchitirani inu ubwino uliwonse. Idyani saladi yosavuta ya nyanja kale popanda zina zowonjezera.
Nsomba zamchere za m'nyanja
Mu mankhwalawa, simungachite mantha ndi mafuta. Mu nsombayi ndi mapuloteni omwe amapezeka mosavuta, komanso mafuta ochulukirapo ambiri omwe amachititsa kuti thupi likhale lolemera. Kawirikawiri amadya tuna, salimoni, sardines, mackerel ndi herring. Nyanja yamadzi ndi chinthu chamtengo wapatali kwambiri. Ndibwino kuti muphike nyama, mphodza kapena kuwalola. Inde, aliyense amakonda nsomba yokazinga, koma palibe ntchito yake!
Zotsatira za mkaka wowawa
Mu mkaka wopanda mkaka wa mkaka, mapuloteni ambiri, omwe amathandizidwanso bwino. Kudya, kanyumba kanyumba, kefir, yoghurt ndibwino. Izi sizikukhudzana ndi tchizi. Kumbukirani kuti tchizi ndi mchere, ndipo ndizochepetsera - mdani woyamba!
Zitsamba ndi zonunkhira
Mafuta amachititsa kuti thupi liziyenda bwino. Tsabola wotentha, ginger, sinamoni, horseradish, mpiru, tsabola wakuda ndi chicory - zonunkhira zomwe zimachepetsa mlingo wa insulini m'magazi ndi kufulumizitsa kupanga mphamvu mu thupi. Zonse zonunkhira, mofanana ndi mawu awa, sungunulani mafuta. Pokhapokha muyenera kumayankhula za ubwino wa chicory. Ngati mmalo mwa khofi mudzamwa chicory, ndiye patapita masiku khumi mudzawona kuti zowonjezera zimakhala zowonongeka, kutupa kwagona, ndipo kuthamanga kwachepetsa. Ngati chakudya chanu chimaperekedwa mwakuya ndi maphunziro, ndiye kuti mutha kuchepetsa thupi lanu, kapena nthawi zambiri, simudzapeza bwino. Muyenera kuwona kuti m'mayiko amenewo komwe anthu amawotcha zonunkhira, anthu olemera samapezeka. Zitsamba, zomwe ziri zoyenera monga zokongoletsera, zimapangitsanso bwino thanzi. Cilantro amachepetsa chilakolako chofuna kudya, amachititsa kuti mimba izigwira bwino ndipo zimakhala ndi zovuta zowonongeka. Chomera chimakhala bwino kugona, kumachepetsa ululu ndi malungo. Katsabola kamapanga chimbudzi ndikuchotsa m'mimba cilia. Tarhun amachepetsa mitsempha, amachititsa kuti chiwindi ndi impso zigwire ntchito. Anyezi obiriwira amachititsa kuti shuga muzizizidwe, amachititsa chitetezo. Parsley imatulutsa mphulupulu. Selari imatsuka zitsulo ndi kuchepetsa ukalamba. Kumbukirani kuti zobiriwira ziyenera kukhala patebulo lathu nthawi zonse, ndipo muzinthu zambiri! Idyani zitsamba zatsopano kuti athe kukupatsa mavitamini onse!
Nthambi
Nthambi ndi gwero la zowonjezera. Ma calories samapezeka pano, koma samangotentha thupi, koma zimapangitsa kuti thupi likhazikitse makilogalamu. Ngati mumapanga tizilombo to kefir, kanyumba tchizi, phala, kapena mapeyala, ndiye kuti mumayambitsa njira yochotsa slag. Kumbukirani kuti nthambiyi iyenera kukhala yowonongeka, apo ayi dikirani zosiyana (kuvomereza).
Matenda a zitsamba ndi zobiriwira
Ngati mukukonzekera bwino mankhwalawa, ndiye kuti ayamba kumenyana ndi mafuta. Akatswiri ambiri amakhulupirira kuti tsiku lililonse muyenera kumwa makapu 5 a tiyi wobiriwira. Tea imatsuka ziwiyazo ndipo zimakhala ndi mphamvu yoipa. Zitsamba siziyenera kutsanulidwa ndi madzi otentha, ndi bwino kuwumiriza m'madzi ofunda, kuti athe kusunga mavitamini othandiza kwambiri.
Ndi chithandizo cha mankhwalawa mutha kukhala ndi thanzi ndi bata. Mwachibadwa, nyama, mazira ndi batala ziyeneranso kupezeka mu zakudya zanu. Kumbukirani kuti nyama iyenera kukhala chakudya (mwanawankhosa, nkhuku, mthunzi), ayenera kuphikidwa kwa anthu awiri kapena mu uvuni. Komanso, zakudya zanu ziyenera kukhala mapuloteni a masamba: nandolo, soya, nyemba ndi nyemba. Komabe, yesetsani kudziletsa nokha, chifukwa ali ndi makilogalamu ambiri.
Ndipo kumapeto kwa nkhaniyi ndikufuna kunena kuti ngati mankhwalawa angadye zakudya zosaphika, musadzikane nokha! Kumbukirani kuti pafupifupi mavitamini onse amakonzekera kuphika. Ngati mutadya chakudya chophika, chiwindi chanu chidzagwira ntchito mofulumira, ndipo thupi silingapeze zinthu zonse zofunika. Monga lamulo, chifukwa cha izi, anthu amapanga mitundu yonse ya chifuwa ndi zinthu zina zosakondweretsa, zomwe palibe amene amadana nazo ndi kudyetsa. Choncho, idyani masamba atsopano, zipatso ndi masamba. Chakudya yesetsani kukonzekera banja - ndi zokoma komanso zofunika kwambiri! Siyani zakudya zokhala ndi mafuta obirira pazinthu zochepa zomwe mungathe kuzidya ndi zakudya zapamwamba.
Palinso chinsinsi china - musamaonjezere mchere mukakonzekera chakudya. Ndi bwino kuchita izi kale pa chakudya, ndikuyesa nthawi imodzi ndikudya chakudya cha mchere. Zoonadi, kudzizoloŵera izi sikukhala kosavuta, koma pamene kulemera kwako kumayamba kusuntha kwa chiwerengero chofunikanso, simukufuna kudya mchere.
Inde, izi sizomwe mndandanda wonse wa mankhwala omwe angakhalepo chifukwa cha zakudya, akhoza kupitilira. Koma kumbukirani kuti mosasamala kanthu za mankhwala angati omwe alipo, sipadzakhalanso malo a ketchup, soseji, mbatata ya mbatata ndi mayonesi. Izi ndizo mankhwala omwe sungagwiritsidwe ntchito ngakhale ndi anthu ochepa komanso ocheperako, osatchula omwe akulimbana ndi kulemera kwakukulu.