Mndandandawu uyenera kukhala pamakonzedwe anu, ku khitchini, kuti mukhale nawo nthawi zonse, ndipo musakayikire ngati bwenzi lanu likukupatsani mafashoni atsopano a zakudya zamtunduwu. Mndandandawu udzakuthandizani kupeza mtundu wa zakudya kapena mtundu wa zakudya zomwe mukufuna kudya thupi lanu ndi thanzi lanu.
Zowona za Belka.
- Zakudya zophika sizodzaza? Zoonadi! Nyama yophika imakumba mosavuta! Ndiyo inde. Nyama yokhayo iyenera kuikidwa m'madzi otentha ndipo nthawi yomweyo imaphimbidwa ndi chivundikiro kuti mpweya usatuluke ndipo zakudya zonse zikhalebe mu nyama, osati m'madzi omwe amphika.
- Dzira losakanika lopsa kwambiri? Zoonadi!
Albumin kuchokera ku protein, puloteni iyi, imakulungidwa pokhapokha ikaphika, komabe, yolk siidetsedwa ngati ndi yolimba. Choyenera, dzira liyenera kudyedwa lophika ndi lofewa.
- Nkhuku yanyama ndi yothandiza kuposa nkhumba? Nkhani yovuta!
Ngati mumatsata mafuta, nyama ya nkhumba iyenera kupewa ndi anthu omwe ali ndi cholesterol komanso triglycerides. Anthu odwala matenda osowa magazi, sizolakwika kuti adziwe kuti chitsulo chili mu nyama yofiira. Lingaliro langa: Nyama yofiira ndi yothandiza kwambiri.
- Kodi nyama ya nsomba ndi yabwino kusiyana ndi nkhumba, ng'ombe kapena nkhuku? Zoonadi!
Nsomba zili ndi mapuloteni komanso mitundu ina ya nyama, koma nyama ya nsomba imakhala ndi mafuta ochepa komanso osakanizidwa ndipo ndi osavuta kukumba kuposa ena. Nsomba ndi nsomba zili ndi zakudya zochepa ndipo, motero, muyenera kudya nsomba katatu pamlungu. Kumbukirani mawu akuti "palibe chakudya popanda nsomba."
- Kodi sipinachi imakhala ndi chitsulo china kuposa nyama? Mabodza!
Ngakhale zitsulo mu sipinachi ndi masamba ena omwe ali ndi masamba obiriwira ndi okwera kwambiri, sangathe kulowa m'matumbo a munthu. Chinthu chachikulu cha chitsulo kwa thupi la munthu ndi nyama, zonse zofiira ndi zofiira, kuchokera ku ziwalo monga chiwindi ndi nthata. Iron mu nyama imakumbidwa bwino pamaso pa vitamini "C", kotero kuti magazi a steak ndi chophimba chobiriwira saladi ndi yoyenera kutsutsana ndi kuchepa kwa magazi.
- Kodi nyama yomwe imayambitsa gout? Zoonadi!
Zonse zopangidwa mu purine (nyama yofiira, masewera, nyama ya nyama yaing'ono - nyama yamphongo, mwanawankhosa, komanso chokoleti), chifukwa cha uric acid imatsamira pamalingo ake ndipo imalimbikitsa kupezeka kwa mankhwalawa.
- Kodi mapuloteni amachititsa kuti pang'onopang'ono kulemera kwa thupi? Zoonadi!
Mukhoza kutaya makilogalamu 5 mpaka 7 mu masabata awiri, mutadya mapuloteni okha, chifukwa mapuloteni owonjezera amakhala ovuta kwambiri. Pali chiopsezo chotayika minofu, pamene thupi liyenera kuyatsa mapuloteni ake oyambirira kuti gulcose akhale magwero amphamvu komanso ogwira ntchito kachitidwe ka mitsempha.
- Amene akufuna "minofu" ayenera kudya nyama? Zoonadi!
Pogwiritsa ntchito masewera olimbitsa thupi kapena kupweteka kwa minofu, muyenera kudya mapuloteni apamwamba kwambiri (nyama, mkaka, mazira) ngati zinthu zopangira amino acid. Zakudya zapuloteni zikhale 30% zapamwamba. Kuwonjezera apo, amayi omwe ali ndi mimba kapena akuyamwitsa amafunika kukula kwa mapuloteni 20-30% kuti athandizire bwino kukula kwa mimba ndi fetus.
- Kodi zakudya zamasamba zimakhala zathanzi? Mabodza!
Zamasamba ndi tirigu sizikhala ndi amino acid onse, kotero mapuloteni ena omwe amachokera pa amino acid sagwiritsidwa ntchito. Zakudya zamasamba zimayambitsa mavitamini ambiri, makamaka vitamini B ndi mavitamini osungunuka ndi mafuta A, D, omwe amapezeka muzinthu zanyama, osatchula zachitsulo ndi zinc, komanso zovomerezeka, ndi ma milk ndi masamba, kuti apereke zakudya zonse zofunika.
Zoona ndi zabodza zokhudzana ndi chakudya!
"Kodi ndi zoona kuti mkate uli wodzaza?" Mabodza!
Mkate suli wodzaza, koma zinthu zomwe zimagwirizana nazo. Mkate wa mkate uli ndi makilogalamu 80 ndipo chidutswa chimodzi cha tchizi chiri ndi makilogalamu 180. Zoonadi, mkate umodzi uli wodzaza, koma zidutswa 1- 2 pa tebulo zimafunika!
- Kodi chotupachi chiri ndi zakudya zochepa? Mabodza!
Chotupitsa chimakhala ndi chiwerengero chofanana cha mkate wokhala ndi mkate watsopano, chifukwa nthawi yokadya mkate wamba, madzi okha amathawa, ndipo mkate umakhala wouma ndi wopepuka.
- Kuchokera pa mkate watsopano "mimba" wanyengerera? Zoonadi!
Pakupanga mkate ndi kugwiritsa ntchito yisiti, kuti mutsirizitse nayonso mphamvu, nthawiyi ndi maola 12. Choncho, tikulimbikitsidwa kudya chakudya "chovala" tsiku limodzi.
- Graham kapena mkate ndi chimphona, sichoncho? Mabodza!
Mkate wamkati kapena wakuda uli ndi nthambi zambiri ndipo umathandiza kuchepetsa, koma uli ndi makilogalamu pang'ono ochepa kuposa mikate yoyera (kuchokera pa maola 230 / 100g mpaka 280 calories / 100 magalamu). Mkate wakuda (1 chidutswa = 35 g) ndi wolemetsa koposa mkate woyera (1 chidutswa = 25 g) ndipo, potsirizira pake, ufike pofanana, i.e. Gawo 1 la mkate woyera, 25g = 1 chidutswa cha mkate, 35g = 80 calories.
- Uchi ndi wachirengedwe, kotero kuti umakhala wopanda mafuta? Mabodza!
Uchi ndi wachilengedwe komanso wathanzi, koma uli ndi fructose ndi ndalama zomwezo monga shuga (4 makilogalamu / gramu). Chifukwa shuga imamveka komanso imatulutsa mawu ambiri. Kusakanikirana kwakukulu: supuni 1 ya shuga = makilogalamu 13, supuni 1 ya uchi = makilogalamu 22.
Uchi umakhalanso ndi chilakolako chofuna kudya, kotero ndibwino kuti ana ndi anthu omwe akusowa zakudya m'thupi kapena kusowa chakudya. Ngati mukufuna kudya chilichonse chokoma ndi uchi, supuni ya tiyi ikhoza kukwanira, chifukwa kukoma kwa uchi ndikomwe kuposa shuga.
- Shuga wofiira ndi yothandiza kuposa yoyera? Zoonadi!
Shuga wofiira imapezeka kuchokera ku nzimbe ndipo sichikuchepetsedwa ndi kosavuta kusiyana ndi shuga wochokera ku shuga. Chiwerengero cha makilogalamu omwe ali nawo ofanana.
- Kodi Saccharin ndi kagajeni? Mabodza!
Sindinayambe kutsimikiziridwa mwasayansi ndi chiphunzitso, koma mzere waukulu wa saccharin ndi kusintha kwa kukoma kwa kukonzekera kutentha kwakukulu. Maonekedwe a sweeteners otengera "aspartame" athandizidwa ndi vutoli, ali otetezeka kwambiri. Zamadzimadzi Fructose ndizodzikongoletsa zachilengedwe zomwe zimatha kusintha m'malo mwa shuga.
- Chokoleti cha shuga sichidzaza? Mabodza!
Odwala matenda a shuga ali ndi vuto la insulini ndipo, choncho, saloledwa kudya shuga. Maswiti odwala matenda a shuga amapangidwa kuchokera ku fructose, chifukwa samakhudza insulini. Cholinga cha mankhwalawa ndi chakuti alibe mankhwala a shuga ndipo ali ndi zakudya zochepa. Chokoleti kwa odwala matenda ashuga nthawi zina amakhala ndi makilogalamu ambiri kuposa nthawi zonse.
- Kodi mkaka wotentha umathandiza bwanji kugona usiku? Zoonadi!
Njala ndi kuchepa kwa magazi m'magazi zimapangitsa nkhawa, kukwiya, mantha, kufooka kwa minofu. Zakudya za mkaka zatha kuthetsa vutoli, ndi makilogalamu osachepera (kcal 100 / chikho), zomwe zingatilole kuti tigone.
Zoona ndi Mabodza zokhudza lipids.
- Kodi "cholesterol" ndi "cholesterol" choipa? Zoonadi!
Zomwe zili mu LDL-cholesterol m'magazi zimayambitsa ngozi zoopsa za matenda a mtima ndipo, monga lamulo, zimasonyeza kuchuluka kwa mafuta m'thupi. Ili ndi "cholesterol" choipa, mtengo umene suyenera kupitirira 200 mg / ml ndipo nthawi zambiri umasonyeza kuchuluka kwa triglycerides (mafuta) omwe mumadya. Cholesterol "HDL-cholesterol" imateteza chitetezo cha mtima ndi mtima wake ndi 50 mg / ml m'magazi.
- Mazira ayenera kupeĊµa chifukwa ali ndi cholesterol wochuluka? Mabodza!
Mazira ndi chakudya chokwanira chokhala ndi mapuloteni apamwamba (mapuloteni ofanana), mavitamini ambiri (A, D, E, B) ndi chitsulo ndi khalidwe lake lalikulu ndi "colecistokinetic", zomwe zimapangitsa kuchepa kwa ndulu kumasula ma salt bile. Mazira a cholesterol sawonjezera kuchuluka kwa kolesterolini m'magazi, kotero sizitsutsana ndi kudya mazira mu dyslipidemia.
- Kodi mafuta ena ali ndi cholesterol? Zoonadi!
Cholesterol imangokhala ndi zochokera kumtundu wa nyama, chifukwa chake, mafuta a masamba alibe cholesterol. Mafuta alibe cholesterol, koma kuchuluka kwa mafuta, komanso mafuta a nyama (batala, mafuta).
- Kodi mafuta a nsomba ndi abwinobwino? Zoonadi!
Mafuta a nsomba ndi mafuta apadera omwe ali ndi mafuta osatetezedwa a unsaturated, omwe amateteza ku matenda a mtima.
- Mtedza ndi walnuts ndi zabwino kwa ubongo? Zoonadi!
Nutsiti 10 zomwe zimadya tsiku ndi tsiku zimatithandiza kukhala "anzeru".
- Kodi pali zakudya zomwe zimawonjezera kolesterolini? Zoonadi!
Ndi shuga woyengedwa ndi maswiti onse. Mafuta a nyama (mafuta a mafuta, mafuta, kirimu), margarine, khofi ndi kusuta. Zakudya zomwe zimachepetsa cholesterol ndi zipatso, masamba, mbewu, soya, mafuta a nsomba, mafuta a mkaka, mkaka wa SSI, mafuta a chimanga, azitona, anyezi, adyo ndi tsabola.
"Tchizi sali wodzaza?" Mabodza!
Tchizi ndizoopsa kwambiri, zili ndi mafuta oposa 80%. Gawo la tchizi liri lofanana ndi magawo atatu a mkate, kotero musaganize kuti ngati pali tchizi ndi tomato, ndiye kuti simudzabwezeretsanso, sizowona, komabe mungadzazenso.