Lero, pali zakudya zambiri, olemba omwe adalonjeza kutipangitsa kukhala ochepa komanso okongola. Musati mutha kuseri kwa iwo ndi kulengeza mitundu yonse ya zakudya zowonjezera zakudya ndi kulemera kwa mankhwala. Koma zochitika zoterezi, zovuta, zimangochititsa kuti zinthu ziziyenda bwino. Patapita kanthawi, zonse zimabwerera kumalo ake: masentimita ochulukirapo omwe anasiya chiuno, khungu, vuto laumphawi komanso osasamala, zofooka ndi kutopa mwamsanga. Ndipo kumbuyo kwawo kuno monga matenda atsopano apa. Kodi n'zotheka kuchoka pazemberera izi? N'zotheka ndi kofunikira! Koma muyenera kugwira ntchito mwakhama ndikusintha maganizo anu pa zakudya ndi zakudya zabwino.
Koma bwanji za zakudya zomwe timakonda zomwe zimatipatsa chisangalalo? Mwachitsanzo, olivier wa saladi, chifukwa amaonedwa ngati chakudya chovulaza? Saladiyi yapamwambayi ingapangidwe mwapadera kwambiri mwa kuika malo ogulitsa mayonesi ndi msuzi wokonza, nyama yophika ndi kusatulutsa mbatata, ndipo mmalo mwa zamzitini, nkhaka zophika. Banja lathu limakonda Olivier, ndipo nthawi zina timakonza. Kukonzekera kwa mayonesi timatenga mafuta a maolivi, mazira a dzira, madzi a mandimu, mpiru wouma. Saladi yotereyi ndi chitsanzo cha zakudya zabwino zomwe zimadya zakudya zabwino. Ndizolemera kwambiri, zokhutira ndi mapuloteni, kotero musati muziphika nthawi zambiri.
Zaka makumi awiri zapitazo, chizoloŵezi cha tsiku ndi tsiku cha zakudya ndi zakudya zabwino kwa munthu wogwira ntchito m'maganizo anali zikwi zitatu zamakono. Masiku ano ndizochepa kwambiri. N'chifukwa chiyani zili choncho? Poona kuti tikuyenda mochepa kusiyana ndi makolo athu ndi agogo athu, timafunikira makilogalamu ochepa. Apo ayi, iwo adzadziunjikira mu thupi ngati mawonekedwe a mafuta. Mwachitsanzo, mwamuna yemwe amagwira ntchito yeniyeni yekha, amafunikira kani 2.8-3,000 pa tsiku. Ndikokwanira mkazi 2-2,5,000. Wina sangathe koma kuvomereza kuti tili ndi thanzi labwino kusiyana ndi anthu a zaka makumi asanu ndi limodzi zapitazo. Kwa ife chitetezo chachitetezo chimachepetsedwa, njira zamagetsi zimachepa.
Ndipo zidzakuchepetsanso kwambiri , chifukwa timadya zakudya zoyengedwa ndi zosungirako, thickeners, kukoma kokoma. Mwinamwake nsomba za Soviet ndi mabasizi sizinkaoneka ngati zooneka bwino ngati katundu wogulitsidwa m'masitolo akuluakulu ndi misika, koma zakudya zathanzi zinali zachilengedwe ndipo zamoyo zinawazindikira mofatsa.
Tiyeneranso kukumbukira kuti zakudya zowonjezera mphamvu zopatsa thanzi sizimadya nthawi zonse, chifukwa calorie yokhutira ndi kuchuluka kwa mphamvu yotentha yomwe imapezeka chifukwa cha kuyaka kwa mankhwala. Komabe, mafuta a nyama ndi mapuloteni, omwe amapanga makilogalamu ambiri pamene atenthedwa, musapatse thupi mphamvu yomweyo! Komanso, amazitenga - chifukwa cha chimbudzi. Ndichifukwa chake pambuyo pa chakudya chamadzulo nthawi zonse mumafuna kusiya.
Mosiyana ndi mapuloteni a zinyama , chakudya chokhazikika chomwe chimapangidwa ndi fiber, mbewu za tirigu, komanso mafuta a masamba ndiwo zakudya zopangira thanzi. Koma zothandiza masamba ndi zipatso zilibe zakudya zokha zokha, komanso mavitamini ndi kufufuza zinthu ndipo zimapangidwa mwangwiro.
Ndi zamasamba nthawi zambiri n'zosavuta. Nanga bwanji za nyengo-yochepa? Tomato wonyezimira, tsabola, nkhaka, zukini, zukini ndi masamba ena okongola omwe amagulitsidwa m'sitolo si abwino koposa. Ndikoyenera kupatsa okondedwa athu a beets, kaloti, mizu ya udzu winawake, kabichi woyera, anyezi ndi dzungu. Mavitamini apamwamba - sauerkraut , tomato wosakaniza ndi nkhaka. Zakudya zokha zamzitini osati zakudya zamtundu wathanzi: viniga ndi zosungira zimapweteka. Maapulo atsopano ndi oweta, zipatso zouma, komanso zipatso zouma zomwe zingatheke kukonzekera makompyuta ndi othandiza zipatso.
Nchifukwa chiyani masamba ndi zipatso ndi zakudya zathanzi n'zofunikira kwa thupi?
Zili ndi mavitamini omwe amachititsa kuti chimbudzi chikhale bwino. Kuwonjezera apo, ndiwo zamasamba ndizo mphamvu: sitimakhala ndi calorie imodzi pa chimbudzi chawo, sizimatulutsa zilonda zam'mimba ndi m'mimba. Ndicho chifukwa chake ndibwino kugwirizanitsa nyama ndi ndiwo zamasamba.
Momwe mungaphunzitsirenso kudya kwawo?
Ndi zophweka. Ngati mwasankha kudzikonza nokha, yang'anirani kuchuluka kwa aliyense amene akudya chakudya chimodzi. Merilo ndi dzanja lanu. Ndi zaka kanjedza zimachepa - zikutanthauza, komanso magawo. Mukufunikira 3-4 pa tsiku. Sitife nyama zokhutiritsa njala kamodzi patsiku, koma osati makanda oti azisakaniza. Mkazi amene akufuna kukhala ndi khungu labwino, kulemera kwake ndi thanzi labwino, ayenera kutsatira mosamalitsa lamulo: patadutsa 18:00 palibe zinyenyeswazi! Mwamuna amene amadya nthawi ina, amaoneka ngati akuwonekera. Ndipo palibe chimene mungathe kuchita.
Ngakhale chakudyacho chinali chothandiza? Sizichitika pakadutsa 6 koloko madzulo chakudya chamadzulo cha phokoso - chimayamba kupuma, ntchito yake imadumphira kwambiri. Chakudya chiyenera kupukutidwa ndikupita kumalo opita (chakudya, chitetezo cha thupi), komanso kuti chisasokoneze mkati mwa tsamba la m'mimba. Zilakolako zonse zimachepa pang'onopang'ono ntchito yawo madzulo. Matenda a m'mimba ali m'tulo, ndipo ife kwa iye - ntchito yatha! Kuwonjezera apo, chakudya chokonzedwera ndi katundu wolemera pa machitidwe onse: kudya, mtima, mantha. Maviteteko amachepetsanso njira zonse zamkati ndipo sitikusowa zakudya zambiri monga kale. Chabwino, ngati munthu apita ku zochitika zolimbitsa thupi. Koma izi sizikuteteza nthawi zonse. Thupi la thupi liyenera kukhazikika nthawi zonse: chakudya cham'mawa ndi kuyenda, kudya ndi kusungunuka, kudya chakudya chamadzulo komanso kusunthira! Ndipo nthawi zambiri timatuluka motere: kudya ndi kukhala pansi kapena kugona - choncho vuto.
Tiyerekeze kuti mkazi 3-4 pa sabata amapita ku masewera olimbitsa thupi, panjapo yosambira kapena kuvina. Angathe bwanji kuchuluka kwa chakudya molondola? Ndikofunika kuwonjezera pa zakudya zomwe zingakuthandizeni kupepesa zomwe zimagwiritsidwa ntchito mopanda ntchito. Mapuloteniwa, mafuta a zamasamba: nyama, nsomba, kanyumba tchizi, mapuloteni odyera zakudya zathanzi (nambala yawo iyenera kuwonjezeka ndi gawo limodzi mwa magawo atatu). Muyeneranso kumwa madzi ambiri: mpaka 2-2.3 malita.
M'chaka chiri chothandiza kuchita njira yodziyeretsera kuti thupi lichotse poizoni ndi ballast zomwe zasonkhanitsidwa m'nyengo yozizira.
Kodi mungachite bwanji molondola? Njira yosavuta komanso yotetezeka kwambiri yothandizira ziwalo za m'mimba - masiku asanu ndi asanu ndi asanu ndi asanu (7) "kukhala" pa ndiwo zamasamba: zophika kapena zowonongeka, popanda mchere, popanda mafuta (supuni ya tiyi ya mafuta a masamba pa kutumikira). Masiku ano simungathe kudya shuga, zowonjezera: tiyi, khofi, chokoleti. Ulamuliro ndi chimodzimodzi: chakudya chamadzulo chisanakwane 18:00. Pambuyo pa sabata yotsegula koteroko kuli kuwala, chilakolako chokhala ndi moyo. Timayamba kuzindikira dziko mosiyana, monga kamodzi muunyamata, liri ndi mitundu yatsopano yonyezimira, kununkhira, zowawa.
Kodi ndingathe kukhala wokondwa ndi masamba atatu ochepa tsiku lililonse? Masiku atatu oyambirira iwe udzakhala wovuta kwambiri, wanjala. Ndipo ngati simukudziwa momwe mungadzichepetsere, muyenera kuphunzira izi. Munthu wololera ayenera kulekerera ndi kukana mwachinthu ngati ali ndi cholinga cha zotsatira zake. Koma patadutsa masiku atatu mudzamva mphamvu yamphamvu, padzakhala phompho lamagetsi, kumverera kuti mutha kuyendayenda mapiri.
Kodi nkoyenera kuchepetsa chiwerengero cha masamba? Zophika kapena zowonongeka, zimakhala zolemetsa, zomwe zikutanthauza kuti gawo lawo likuwonjezeka. Mwachitsanzo, kabichi kakang'ono kokaphika kwa anthu awiri ndi olemera kuposa katatu. Mitengo ya zamasamba ndi zakudya zowonjezereka zikuwonjezereka, koma ntchito yoyeretsa m'matumbo, pamene chingwecho, kudutsa m'matumbo, chimasula poizoni zonse, chimasungidwa kwathunthu! Malo abwino kwambiri a zophika kapena zowonjezera zouma - samakwiyitsa kapangidwe ka kansalu, amatsitsa ndondomeko ndi chiwindi. Kuwonjezera apo, amatsuka zigawo m'matumbo ndikupereka mavitamini awo ndi madzi. Musaiwale kumwa mowa 1.5 malita a madzi tsiku.
Mukamadya zakudya , muyenera kuyamba phulusa (oatmeal, mpunga, buckwheat), kuchepetsa mlingo wa masamba. Tsamba lathu la m'mimba limakonda tirigu ndipo nthawi zonse limawathandiza. Masana, chidutswa cha nyama yofiira kwambiri yophika ayenera kuwonjezeredwa ku zophika kapena zowonjezera masamba kapena msuzi wa masamba.
Kodi n'zotheka kuti aliyense adye chakudya choterocho? Poyamba, thupi silimvetsa zomwe zikuchitika, zotsutsa, "amafunsa" chokoleti, khofi. Chikhalidwe ichi chikhoza kuyerekezedwa ndi mkhalidwe pamene munthu wopanda pokhala atengedwa kuchokera mumsewu ndikutsuka-kuyeretsedwa. Poyamba khungu lake limamenyana, limapweteketsa komanso limamupweteka chifukwa choyera! Koma, akazindikira kuti ndizosangalatsa kukhala woyera, sakufunanso kubwerera kumatope.
Munthu womasuka kuchotsa zinyama , amapuma mosavuta, amagwira ntchito. Ziwalo zamkati zimagwira ntchito mosavuta ndipo sizichotsa mphamvu. Maselo athu onse "atanyamula" ndi mankhwala a metabolism, hormone yachisangalalo serotonin sichitha "kudutsa" m'malingaliro athu, ndipo timadzuka tatopa kale.
Kodi mumamva bwanji mukamayeretsa kunyumba ndi mafuta ndi mandimu ndi zakudya zina zabwino?
Zokhudza ntchito yachipatala, mwachitsanzo, opaleshoni kapena mankhwala ndi mankhwala. Simungathe kuchotsa appendicitis kunyumba! Ndi njala yosadziletsa kapena zakudya zomwe zasankhidwa mwachisawawa, bile ndi chiwindi sangathe kukonzekera bwino. Ndipo pamapeto omaliza kuyeretsa, mukamamwa batala ndi mandimu, ndipo mazirawo amangogwirizanitsa ndi kukankhira kunja, zinthu zosayembekezeka zingachitike. Makamaka pamene pali miyala mu ndulu, mavuto a chiwindi (hepatitis, pancreatitis) - katundu wotere akhoza kupha! Ndi gastritis, pamakhala chiopsezo cha kutupa kwa mucosa komanso kupanga mapulonda.
Mfundo yakuti mafutawo amachepetsanso mphamvu ya madzi ndi chinyengo: ili ndi chilengedwe chokhazikika, ndipo imangowonjezera zamchere. Contraindications ndi ulcerative kupweteka, m'mimba. Ngati mukuona kuti mukufunikira kuyeretsa kwakukulu, yambani ulendo wa dokotala. Adzakuuzani zomwe muli nazo: zosavuta zovuta kapena kuwonetsa matenda aakulu. Ndipo ngati akuwona kuti ndi koyenera, iye adzakonza njira yabwino yodziyeretsera yomwe sikudzakuvulazani.
Kodi mumayankha bwanji pa mwambi wakuti "Munthu ndi chimene amadya"? Pa mlingo wa zakuthupi, timakhaladi zomwe timadya. Maselo athu, khungu, tsitsi, misomali amamangidwa kuchokera ku chakudya. Mwa izi, timapeza mphamvu, zofunikira ndi mavitamini, zomwe zimalimbitsa chitetezo chathu. Ndipo kulumikizana kwakukulu kwambiri mu chakudya cha mapuloteni, mafuta, chakudya, mavitamini ndi zinthu zina zofunika, timakhala omasuka kwambiri ndipo timakhala bwino.
Ndicho chifukwa chake zakudya zonse zabwino zomwe timadya zimakhala zabwino komanso zosankhidwa bwino (malinga ndi zaka, matenda apitalo, mlingo). Zakudya zoterezi zimapangidwanso mosavuta m'matumbo, zimakhala zokondweretsa komanso thanzi labwino komanso zimathetsa matendawa.