Dietology, mwatsoka, ilibe kutali ndi sayansi yeniyeni: palibe njira yochepetsera kulemera, zomwe zingathandize aliyense - sipadzakhala zosiyana ndi malamulo. Choncho, pambali iliyonse, muyenera kudzipangira zomwe mumaganizira zomwe mukufunikira komanso malingaliro a munthu wina.
Mtengo woipa wa caloriki
Mndandanda wa zinthu zoterezi zamatsenga nthawi zonse zimatsegula udzu winawake. Kenaka mubwere kabichi, letesi, radish, zukini, dzungu, turnips, rutabaga, biringanya, rhubarb, katsitsumzukwa, turnips, ginger, leek, adyo. Koma yang'anani patebulo lililonse la calorie ndipo mudzawona kuti mankhwala onsewa ali ndi mphamvu. Kodi ndi chiani chonena kuti sakuwopa chifaniziro?
Palibe calories m'madzi, wakuda ndi wobiriwira tiyi, khofi (popanda mkaka ndi shuga). Zero zopatsa mphamvu zimakhala mu msuzi ngati zophikidwa bwino. Tengani mawere a nkhuku (nyama), nyama yochuluka (ng'ombe yophika) kapena nsomba ndikuphika msuzi. Kenaka mutenge nyama kapena nsomba, ndi kutsanulira msuzi m'nyengo yozizira. Patatha maola angapo, chotsani mafuta ozizira ndi mavuto. Mbalame ya Vkustakomu imaperekedwa kwa zina zomwe zimatulutsidwa panthawi yophika, ndipo palibe pafupifupi magwero a mavitamini ambiri.
Koma musathamangire kukakhala pa msuzi zakudya: nyama ya msuzi imachititsa kuti thupi lizidya, kuwonjezeka kwa njala. Mitsempha yamphamvu imapweteketsa dongosolo la mitsempha, lomwe lingayambitse kugona. Iwo amatsutsana ndi matenda a impso, chiwindi, chikhodzodzo, ndulu, mimba ndi duodenum.
Zikuwoneka kuti zakudya zabwino zowonongeka zimapezeka. Ndipotu, sizilombo zonse zomwe zingapulumutse zakudya za "silage" chifukwa zakudya zonsezi ziyenera kudyedwa mwa mawonekedwe opangira. Ndipo iwo ayenera kukhala maziko a zakudya: kungowonjezera udzu winawake kwa chakudya chozolowezi, chozizwitsa kuti chipeze. Zakudya zamakono zomwe zimakhala ndi zakudya zowonongeka ndi zabwino kwa okonda kwambiri masamba komanso kwa kanthawi kochepa - masabata awiri kapena awiri.
Mkate umavulaza chiwerengerocho
Zambiri zowonongeka poyamba zimasiya mkate. Palibe chifukwa, mankhwalawa ndi okwera kwambiri, ndipo mu mkate wakuda akadali mchere umene umateteza madzi m'thupi. Komabe, mkate ndi mavitamini ambiri a gulu B, phosphorous, magnesiamu ndi chitsulo. Ichi ndi chimodzi mwa zinthu zofunika tsiku ndi tsiku chakudya, chomwe chili ndi ubwino wokhala ndi chidziwitso chabwino. Kotero, lero kukana mkate - ngakhale mu zakudya kuti kuchepetsa kuchepetsa kuchepetsa kuchepetsa kuchepetsa kuchepetsa kuchepetsa kuchepetsa kuchepetsa kuchepetsa kuchepetsa kuchepetsa kuchepetsa kuchepetsa kuchepetsa kuchepetsa kuchepetsa kuchepetsa kulemera kwa chakudya. Komabe, mankhwalawa akulimbikitsidwa kuchepetsa 100-150 g patsiku ndikusankha mitundu ya tirigu ndi mitundu ndi chinangwa.
Nkhaka ndi tomato
Koma izi si nthano chabe! Pali masamba - ndipo nkhaka imakhala mtsogoleri pakati pawo, omwe ali ndi mapuloteni apadera - ascorbinase, omwe amawononga vitamini C. Ngati mupanga saladi wa nkhaka ndi tomato, nkhaka kabichi, nkhaka ndi belu tsabola, nkhaka ndi masamba, zomwe zili ndi vitamini C mu mbaleyi zimachepa kwambiri. Koma odyetserako zakudya anadziwa za izi kokha kumapeto kwa zaka za m'ma XX. Ndipo zaka zambiri izi zisanachitike, m'mikitchini m'mayiko ambiri padziko lapansi, saladi ndi zakudya zina, kuphatikizapo nkhaka ndi masamba ena, zinalipo. Ndipo palibe, palibe mliri wambiri wa scurvy (matenda okhudzana ndi ascorbic kusowa). Choncho taganizirani izi, koma muzichichita popanda kutengeka.
Mbatata ndi zothandiza
Wowonjezereka, zomwe zikutanthawuza kuti zimapangitsa kukula kwa shuga, kotero si zabwino kwa izo! Chimodzimodzinso ndi mphesa, nthochi, apricots zouma ndi mpunga: "makoswe" ndi odwala omwe ali odwala kwambiri amakhala othandiza, ndipo anthu okhwima amatsutsana. Ndi matenda a mtima ovuta ndi okhwima, zinthu zomwe zili pamwambazi ziyenera kusiya.
Zipatso zouma bwino kuposa maswiti
Ku mbali imodzi, mu zouma apricots, prunes, zouma zipatso (chitumbuwa, sitiroberi), pali zinthu zina zothandiza: zitsulo, potaziyamu, magnesium. Fructose kuchokera ku zipatso zouma amachokera pang'onopang'ono kusiyana ndi shuga kuchokera kumagetsi. Koma ngati mukuyerekezera kalori wokhutira ndi zipatso zouma ndi chokoleti, zimakhala kuti poyamba pazikhala zosachepera.
Kuchokera ku macaroni sikunakhutsidwe
Ku Italy, chiŵerengero cha anthu omwe ali ndi kunenepa kwambiri kwenikweni n'chochepa kuposa m'mayiko ena a ku Ulaya. Koma izi siziyenera kuchitika ku macaroni za chikhalidwe ndi miyambo ya zakudya. Razionian Italiya amalandira dzina la Mediterranean (ambiri akucheperachepera akudziwika kuti ndi zakudya za Mediterranean), ndipo tsopano akuwona kuti ndi imodzi mwa thanzi kwambiri. M'dziko lino, amadya macaroni kuchokera ku mitundu yovuta ya tirigu ndi kuwonjezera ma fiber. Iwo, ndithudi, amaposa nthawi zonse, koma si chozizwitsa chomwe chimathandiza kuti mukhale wolemera. Anthu omwe ali olemera kwambiri, akufuna kuwonjezera phala ku zakudya, muyenera kuwasankha - osayiwala kuti ngakhale mitundu yabwino ya pasitala imakhala ndi mphamvu zoposa 350 kcal, ndiko kuti, sichiwerengedwa kuti ndi yotsika kwambiri. Choncho, kuphatikiza pasitala m'zinthu zanu ndi zofunika nthawi zambiri kuposa masiku khumi ndi asanu ndi awiri (10-14), ndipo ziyenera kuphikidwa mofanana ndi mwambo ku Italy: osasokonezeka pang'ono, kuphatikizapo masamba ndi zitsamba zatsopano, osati nyama ndi magawo ambiri a tchizi.
Mafuta osakonzedwa ndi othandiza kwambiri
Akatswiri a zaumoyo nthawi zambiri amalankhula za ubwino wa mafuta osabvundi omwe sanagwiritsidwe ntchito, ndipo pa malonda amakhala oyeretsedwa - chifukwa chiyani? Mwachidziwitso, mafuta osadziwika ndi othandiza kwambiri, chifukwa amateteza mafuta a polyunsaturated acids, omwe pa nthawi yopangidwira amawonongedwa. Koma tsoka, minda ya mpendadzuwa imapezeka nthawi zambiri pamsewu, ndikuwombera. Pano muyenera kuyenga mafuta, kuchotsa zoipitsa zoipa. Mwa njira, mafuta omwe amachokera ku zomera zosiyanasiyana - mpendadzuwa, azitona, chimanga, fulakesi, - ali ndi mawonekedwe osiyana a mafuta acids, kotero samalowe m'malo, koma amathandizana. Pokonzekera mbale, ndi zofunika kugwiritsa ntchito masamba osiyana siyana: osakaniza kapena kusakaniza.
Kudya ndi ndondomeko yochepa ya glycemic ndi yothandiza
Zina mwazinyalala ndi zakudya zotchuka kwambiri, zomwe mankhwala omwe ali ndi glycemic index (GI) alibe. Poyambirira, GI yazinthu zatsimikiziridwa pansi pa zochitika zoyesera: nkhanizo zimagwiritsidwa ntchito ndi mankhwala enaake, ndiye anayeza mlingo wa shuga ndi insulini ndipo, pogwiritsa ntchito zotsatira, adapereka izi kapena GI kwa mankhwalawa. Komabe, zotsatira zake zinakhala zosiyana ndi izi: Mwachitsanzo, kaloti yaiwisi imakhala ndi GI yochepa, koma imakula kuti ikhale yochuluka kapena yowonjezera. Zipatso zam'madzi, moledzera asanadye, kuonjezera mlingo wa shuga kusiyana ndi omwe akuledzera atatha kudya, makamaka pambuyo pa zakudya zamasamba zatsopano. Potsirizira pake, GI sichisonyeza nthawi zonse zakudya zamakono: nyama zamtundu kapena nsomba zili ndi otsika kwambiri GI pamtengo wapatali wa caloriki. Kuchita bwino kwa zakudya kumayambira makamaka ku maganizo: Amayi amayamba kuyang'anitsitsa zakudya (amadya maola atatu kapena anayi aliwonse ang'onoang'ono), sakana maswiti komanso mankhwala omaliza omwe amatha kupanga zakudya zobiriwira - masamba, tirigu, nyemba.