Mtedza wa pine.
Mitedza ya mkungudza ili ndi mapuloteni ambiri. Iwo ali akatswiri pakati pa mtedza wotsala mu zinthu zothandiza, akhoza kukhuta thupi. Ku Siberia, komwe kuli mtedza wa pine, kawirikawiri amawonjezera zakudya zambiri kapena amadya.
Mtedza wa pine uli ndi mafuta obiriwira, omwe amathandiza kuti mahomoni awiri omwe amachititsa kuthetsa njala. Pinolenic acid imathandiza kuchotsa madzi ochulukirapo kuchokera mu thupi ndikuthandizira ntchito ya mtima. Zonsezi zimapangitsa kuti chiwerengero cha chakudya chichepetse pafupifupi 40%.
Saladi.
Idyani saladi wobiriwira musanadye. Zamasamba ndi zowonjezera zomwe zili mkati mwake zimapangitsa kuchepa kwa njala chifukwa chakuti amachepetsanso kuchepa kwa magazi m'magazi.
Kafukufuku wopangidwa ndi American Dietetic Association akuwonetsa kuti amayi 50 omwe adadya saladi wobiriwira asanakadye (kcal 100 kcal) amadya 20% poyerekeza ndi omwe adadya. Izi zimathandiza anthu omwe sali kudya, koma amangoyang'anitsitsa thanzi lawo.
Onjezani saladi osiyanasiyana pa zakudya zanu. Zamasamba, ndiwo zamasamba zimalimbikitsa kuthamanga msanga, kuthandizira kupeĊµa kudya kwambiri.
Maapulo.
Ndi maapulo, osati zipatso zina, zomwe zimathandiza kuthana ndi chilakolako chofuna kudya. Chifukwa chakuti maapulo ali ndi zakudya zambiri zamagetsi, zomwe zimafuna kufufuza bwino komanso kwautali. Ndi nthawi ino yomwe thupi liyenera kutumiza chizindikiro kwa ubongo kuti muli odzaza. Chifukwa cha ichi simudya zomwe mukufunikira.
Ogwiritsira ntchito zakudya za ku Brazil anachititsa maphunziro omwe anachititsa amayi kutayika maapulo angapo patsiku, atayika kwambiri. Ndipo iwo omwe sanadye maapulo anakhalabe mu gawo lawo lolemera.
Kuonjezera apo, maapulo ndi opambana kwambiri a vitamini C ndipo amakhala ndi zotsatira zotsutsa-kutupa.
Mafuta onunkhira.
Mafuta osungunuka ndiwowonjezera mafuta omega-3, omwe, kuphatikizapo, amathandiza kuchepa kwa njala. Mafuta odzola ali ndi mafinya omwe ali ofunika kuti thupi lathu likhale labwino kwambiri. Kuonjezera apo, pamene mumadya mafutawa musadye, kuchepetsa zakudya zomwe mumadya pamadzulo kapena chakudya chamadzulo. Mafuta otsekemera amachititsa kuti shuga ya magazi iwonjezeke pang'onopang'ono, zomwe zimakuthandizani kusunga mahomoni a njala. Mafuta ophika amatha kudyetsedwa mu saladi, ndi masamba, mu tirigu. Mafuta osakaniza amathandiza kuti chitukuko chikule, amathandizira kuchepetsa mafuta m'thupi.
Oatmeal.
Mafuta oatmeal (omwe ayenera kuphikidwa) ndi gwero labwino la zakudya zothandiza. Lili ndi tizilombo timene timatulutsa thupi mwamsanga ndipo timakumbidwa kwa nthawi yaitali, timasiya kumverera.
Kugwiritsa ntchito oatmeal kumathandiza kuchepetsa kolesteroloni kangapo. Kudya mbale ya oatmeal m'mawa kungakulimbikitseni ndi kukhuta kwa nthawi yaitali.
Msuzi.
Ngati mukufuna kulemera, onetsetsani kuti mumaphatikizapo supu mu zakudya zanu. Chifukwa chakuti msuzi uli ndi madzi ambiri, osati zinthu zina, kalori yake yokhutira ndi yocheperapo kusiyana ndi gawo lachiwiri. Chowonadi ndi kusankha masamba a nyama kapena mavitamini, osati zonona zokometsera.
Maphunziro a University of Pennsylvania State amasonyeza kuti abambo ndi amai omwe amagwiritsira ntchito msuzi nthawi zambiri ataya kwambiri. Oposa iwo omwe ankayang'ana zakudya zawo ndikuwerengera zopatsa mphamvu.