Aliyense amadziwa kuti m'nyengo yozizira timakhala tikupeza zambiri kuposa m'chilimwe. Cholakwa cha izi ndi zakudya zochepa (palibe zipatso zokwanira, zipatso ndi masamba atsopano), njira yochepa ya moyo (yesetsani kusuntha pano pamene muli ndi zigawo zisanu za zovala zotentha), ndipo zikondwerero za Chaka Chatsopano zimasiya umboni wawo. Momwe mungakhalire wocheperapo m'nyengo yozizira? Chakudya chozizwitsa chozizira!
Zakudya za m'nyengo yozizira zinayambitsidwa ndi anthu odwala zakudya za ku Russia mu 2011. Akatswiri azindikira kuti zakudya zambiri, zomwe zimapezeka pakati pa anzathu, sizili zoyenera kwa nyengo yathu, makamaka nyengo yachisanu. Ndipotu, zakudya zomwe zinkafalikira masiku ano zimapangidwa makamaka ndi asayansi a ku America, Japan ndi Israeli. Ndipo nyengo m'mayiko awa imasiyana kwambiri ndi Russia. Choncho amayi athu amakakamizika kukhala pa zakudya, pogwiritsa ntchito mankhwala omwe sali ovuta kupeza m'madera athu m'nyengo yozizira.
Mwachitsanzo, pamadyerero ambiri amapatsidwa kudya zipatso zambiri ndi ndiwo zamasamba. Koma pa masisitolanti akuluakulu m'nyengo yozizira timakhala ndi "nkhaka" za nkhaka, "pulasitiki" tomato komanso osakoma sitiroberi. Ndipo palibe chopindulitsa mwa iwo: palibe kulawa, palibe kukoma, palibe mavitamini. Choncho, zoterezi sizingatengedwe ngati maziko a chakudya, ngati mukukhala ku Russia ndipo mukuchepetseka m'nyengo yozizira.
Kuwonjezera apo, mu nyengo yovuta ya ku Russia, kudya masamba ochepa chabe a letesi ndi owopsa pa thanzi. Osati kanthu pa nyengo yathu yotchuka kwambiri ndi olemera nyama soups. Koma, ndithudi, sizingathenso kulemera, koma calorium yokhudzana ndi zakudya m'nyengo yozizira iyenera kukhala pamwamba pa masautso 1200 kcal, monga momwe tikulimbikitsira ndi zakudya zamakono lero.
Maziko a chakudya cha chisanu
Mfundo yaikulu ya zakudya m'nyengo yozizira ndi kuika mbale zotentha mu zakudya. Ndipo izi zikutanthauza kuti chakudya, chochokera m'maapulo ndi saladi chimachoka m'chilimwe. Ndipo tsopano ndi nthawi ya mbale zotentha.
Komanso, maziko a zakudya ndi kugwirizana kwa mankhwala omwe angalimbikitse chitetezo cha thupi ndikuletsa kuwonjezera mafuta owonjezera.
Chofunika kwambiri mu chakudya cha chisanu chimasewera ndi maganizo a maganizo. Ndipotu, nthawi zambiri timakhala obirira m'nyengo yozizira, chifukwa timakhulupirira kuti m'nyengo yozizira muyenera kudya zambiri kuti mukhale otentha. Koma chikhalidwe cha ziwalo chimadalira kukula kwakukulu osati pa kuchuluka kwa chakudya chodyedwa, koma pa khalidwe lake. Choncho, mukuyenera kutsimikizira thupi lanu kuti chakudya chabwino ndi chopatsa thanzi chidzapangitsa onse kutentha kwa thupi ndi kuchepa kwa thupi.
Tiyenera kukumbukira kuti chakudya chachisanu sichinapangidwe kuti chiwonongeke. Zimaphatikizapo kuchepa ndi kuyendetsa kulemera kwake, pafupifupi makilogalamu 2-3 pa mwezi. Akatswiri-odwala amakhulupirira kuti kuchepa kwa mphamvu ya thupi n'koyenera. Ndipotu, pakadali pano, thupi silili ndi nkhawa chifukwa chokhala ndi zakudya zochepa kwambiri, zomwe zikutanthauza kuti kulemera kumeneku sikungabwere mwamsanga mutatha kudya.
Zakudya zazikuluzikulu za zakudya za m'nyengo yozizira ndi kuti alibe zakudya zowonongeka kwambiri (pansi pa chiletso choletsedwa ndi shuga mu mawonekedwe ake oyera), chakudyacho ndi chosiyana komanso choyenera. Ndi bwino kudya tizigawo ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono tomwe timagwiritsa ntchito tizigawo ting'onoting'ono tambiri: koma nthawi zambiri, 5-6 pa tsiku Pachifukwa ichi, mafuta owonjezerawo sangapange ndipo simudzamva njala.
Zakudya za chakudya chachisanu
Posankha zakudya pa nyengo yachisanu, taganizirani choyamba pa nyengo zonse ndi mapuloteni, mafuta ndi zakudya mkati mwawo.
Mapuloteni
M'nyengo yozizira nthawi zambiri timakhala mumkhalidwe wosadetsa nkhawa, timamva kupsinjika mtima, nthawi zambiri sichimasangalala. Izi makamaka chifukwa cha ntchito zochepa za dzuwa ndi kutentha kwa kunja kwawindo. Kuwongolera maganizo ndi kusintha moyo wanu kumathandizira zinthu phenylin ndi tryptophin, zomwe ziri mu zakudya zamapuloteni. Zinthu zimenezi zimathandiza kuti pakhale makina otchedwa endorphins ("mahomoni okondweretsa"), omwe amachititsa kuti azikhala osangalala, amachepetsa nkhawa komanso amalephera kudya. Kodi mapuloteni ali ndi zida zothandiza kwambiri? Mu nyama ya nkhuku, Turkey, nsomba ndi nsomba, bowa, nyemba (nyemba ndi nandolo), soya, buckwheat, mkaka, tchizi, tchizi ndi mazira.
Zakudya
M'nyengo yozizira, thupi lathu lilibe zinthu zotchedwa serotonin zoopsa. Amapanga dzuwa, lomwe ndi laling'ono kwambiri m'nyengo yozizira. Timabweretsanso kusowa kwa mankhwalawa podya mikate yosiyanasiyana, mapeyala, chokoleti ndi maswiti. Koma shuga zomwe zili mu zakudya zonsezi sizimangotulutsa seratonin zokha, koma zimatulutsa mafuta ambiri m'thupi. Ndiyenera kuchita chiyani? Bweretsani chakudya chamadzimadzi chophweka ndi zovuta zowonjezereka! Zakudya zoterezi zimapezeka m'minda, masamba, mkate wochokera ku ufa wambiri, oat flakes. Mmalo mwa mikate yoipa ndi chokoleti, ndibwino kuti mumaphatikizepo apricots zouma, prunes ndi zoumba mu zakudya zanu.
Mafuta
Mtengo wabwino kwambiri wa mafuta m'nyengo yozizira ndi mafuta a masamba. Kwa dera lathu, mpendadzuwa, nsalu ndi mkungudza mafuta ndi abwino. Mitengo yambiri yothandiza imapezeka mu dzungu ndi mbewu za mpendadzuwa, mtedza ndi mtedza wa pine, mchere wa mchere komanso amondi.
Kumwa
M'nyengo yozizira, zakumwa zoyenera zidzakhala zotentha zitsamba, mavitamini a zipatso zouma ndi zipatso zowonongeka (black mountain ash, cranberries), zipatso za kiranberi.
Chakudya choyenera cha nyengo yozizira
- Chakudya cham'mawa: dzira yophika, chofufumitsa cha ufa wosalala, oatmeal ndi mapira, tiyi wobiriwira.
- Chakudya chamadzulo chachiwiri: 200 g kanyumba tchizi (osati kutsika, koma osati mafuta kwambiri, kwenikweni 2-3%) kapena yogurt yachilengedwe.
- Chakudya: Msuzi wa nyama wanyama wathanzi ndi masamba (kaloti, anyezi, kabichi, beets), 250 magalamu a buckwheat yophika, 50 magalamu a sauerkraut.
- Chotupitsa: maapulo awiri, compote ya zipatso zouma.
- Mgonero: Kolifulawa wophika, 200 g ya chifuwa (yophika kapena yophika), 200 ml ya kefir.