Ayi: Chokoleti cha Mkaka
Inde: Chokoleti chakuda
Chifukwa: Chokoleti chakuda (pafupifupi 60% kakao) ndi gwero la antioxidants, lothandiza pa umoyo wa amayi, chifukwa Amateteza maselo ku chiwonongeko chokhudzana ndi zaka; Chokoleti cha mavitamini ali ndi antioxidants. Ndiponso, mafuta okhala mu chokoleti sawonjezera mafuta a kolesterolini. Kafukufuku amasonyeza zotsatira zabwino za chokoleti chamdima pa mitsempha ya magazi maola awiri mutatha kumwa kapena kapu ya kakale.
Ayi: vinyo woyera
Inde: vinyo wofiira
Chifukwa: poyerekeza ndi vinyo woyera, vinyo wofiira, monga chokoleti chakuda, ali ndi antioxidants, makamaka pakhungu la mphesa. Chakumwa pang'ono chimachepetsa kugwirizana kwa mapulogalamu, omwe amalepheretsa maonekedwe a magazi. Kuyenerera ndikofunika pa nkhaniyi; Malingana ndi kafukufuku, galasi limodzi la vinyo pa tsiku ndi mlingo woyenera kwambiri wa thanzi la amayi.
Ayi: mkate wonyezimira
Inde: mkate wonse wa tirigu
Chifukwa: Nthawi zonse, chikhocho chimalowetsa ufa wonyezimira ndi mbewu zothandiza kwambiri (mu mkate, ziphuphu, Zakudyazi) zimapweteka ku ukalamba. Mafuta a sungunuka, omwe amapezeka mu oat ndi balere, amachepetsa insulini ndipo amawonjezera kolesterolini (kuganiza za odwala matenda a shuga ndi makoswe), ngakhale kuti mbeu yambiri ya tirigu imatha kuchepetsa matenda a m'mimba monga diverticulosis.
Ayi: Soda
Inde: Teyi
Chifukwa: Chikho cha tiyi chimakukhudzani ndi antioxidants, ndi botolo la koloko ndi shuga. Imwani mobiriwira, wakuda, makamaka, tiyi woyera ndi ozizira, ndi otentha. Zonsezi zili ndi zakudya zowonjezera komanso zakudya za caffeine.
Ayi: 1/4 shuga mu kuphika maphikidwe
Inde: Mkaka wochepa wa mkaka wa mafuta
Chifukwa: Kuchepetsa shuga wokhudzana ndi mikate, cookies ndi mkate kumapangitsa kuti chizoloŵezi cha mavitaminiwa chisamakhale chosangalatsa mu zakudya zanu zonse - chinthu chothandiza polimbana ndi ukalamba, tk. Kuwonjezera pa kulemera kwa thupi ndi shuga, kudya kwakukulu kwa shuga kungachititse kuti glycosylation. Njira yomwe shuga zimagwirizanitsa ndi mamolekyu a mapuloteni, zomwe zingathe kuwononga maselo, kuwonjezeka kutentha ndi kuwonjezera kutseka kwa mitsempha.
Ayi: Zakudya Zakudya Zakudya
Inde: Madzi
Chifukwa: Palibe chomwa chimodzi choposa kwambiri kuposa madzi. Zimathandiza kuti thupi lizikhala ndi chinyezi, chomwe chili chofunikira kwambiri kuti chichitidwe chake chikhale choyenera. Zakudya zowonjezera zimadetsa ludzu, akatswiri ambiri amakhulupirira kuti zotsekemera zachilendo (zomwe zimaonedwa kuti zili zotetezeka) zingakhale zogwirizana ndi kuyamba kwa khansa.
Ayi: 1 \ 4 mudya nyama
Inde: Lentils
Chifukwa: Mafuta okwanira (omwe ali ochulukirapo ali mu nyama) amatha kuletsa mitsempha ndi kuyambitsa matenda a mtima. Mafuta otsika (mwakudya omwe kulibe) akhoza kufulumira kukalamba kwa m'mimba. Mavitamini ndi mphutsi siziri zosiyana: mafuta aakulu ndi mafuta odzaza. Komanso, amapereka mapuloteni.
Ayi: yogurt wamba
Inde: yogurt yochepa mafuta
Chifukwa chiyani: Zamakono a mkaka ndizomwe zimapatsa kashiamu komanso vitamini D, zomwe zimateteza mafupa kuti asapatule. Mafuta okhuta, omwe ali mkaka wonse, tchizi ndi yogurt amachititsa mapangidwe a thrombi. Kusintha kwa mafuta ochepa-ophera mkaka kungapindule popanda vuto losafunika ku thanzi.
Ayi: 1 \ 4 mudya nyama
Inde: Nsomba
Chifukwa: Nsomba ndizofunikira zowonjezera mapuloteni okhala ndi mafuta ochepa. Mitundu ina monga saumoni imakhalanso ndi omega-3 (Fatty acids), yofunika kuti thupi likhale ndi moyo wabwino komanso ubongo. Mwatsoka, mitundu ina ya nsomba ili ndi zonyansa. Yesetsani kudya nsomba zakutchire, mmalo mwazomwe zimakula pa famu. Kuchepetsa nsomba za albacore (woyera) ku kamodzi pa sabata.
Ayi: Paketi yamapiko a mbatata
Inde: Apple
Chifukwa: Apulo alibe mafuta, mafuta osachepetsa, mavitamini ambiri omwe amatha kusungunuka komanso antioxidants. Kodi chips za mbatata zingapereke chiyani? Zakudya zochepa zokhala ndi zakudya zofunika, koma mafuta ochuluka, makilogalamu ndi mchere.
Lamulo labwino kwambiri ndiloti ndi mankhwala othandiza omwe ali ndi chilengedwe, mwachitsanzo, apulo motsutsana ndi chips (pulasitiki), nthochi motsutsana ndi maswiti (pepala lokulunga). Tsopano, podziwa zinthu zomwe zimapindulitsa pa umoyo wa amayi, mukhoza kusangalala ndi unyamata komanso kusunga nthawi yaitali popanda ndalama zosafunikira.