Kumbukirani zobiriwira. Mdima wamdima wa greenery, ndiwo zakudya zambiri zomwe ali nazo. Ndi bwino kugwiritsa ntchito mbale za saladi-rumen.
Onjezerani zipatso zofiira ndi ndiwo zamasamba, mwachitsanzo tomato, tsabola wofiira wofiira kapena anyezi wofiira. Zakudyazi zili ndi lycopene, zomwe zimateteza khansa. Kudya ndiwo zamasamba zothandiza thupi la munthu nthawi zambiri zimapangitsa kuti magazi azikhala ochepa komanso amachepetsa thupi.
Tsabola wofiira , tomato wachikasu kapena kaloti adzakupatsani saladi yanu yokondweretsa, komanso imapindulitsa ndi vitamini C ndi betacarotene. Komanso mukhoza kuwonjezera apricoti, mango, chinanazi, magawo a lalanje ku saladi.
Onjezerani bowa, adyo, mapeyala, mapeyala omwe ali ndi thupi loyera ndi zipatso zouma kuti zikhale bwino komanso ngati chitsimikizo chowonjezera cha antioxidants.
Kabichi wofiira, aubergine, nkhuyu zimapatsa saladi mtundu wapadera, zosiyana ndi fungo, komanso zimathandizira kuwonjezera ubongo.
Soy ikanika tofu , salimoni, chifuwa chokazinga chidzakupatsani inu njala, chidzakhala chitsime cha mapuloteni kwa minofu yanu.
Mafuta pang'ono amathandiza thupi lanu kuti lizikhala ndi zakudya zina, kotero kuwonjezera zakudya zowonjezera mafuta: avocados, walnuts, amondi. Zomalizazi zidzakupatsanso magnesiamu ndi fiber.
Malizitsani saladi yanu mwa kuwonjezera masamba ndi tirigu omwe ali ndi wowuma. Zitha kukhala zosiyanasiyana muesli, tirigu kapena mpunga tubules. Iwo amapereka thupi lanu ndi chakudya, ndipo inu mudzakhala olimba ndi olimba tsiku lonse.
Musamadye mopitirira muyeso
Zoonadi, aliyense wa ife adakumana ndi zochitika zomwe, mwachitsanzo, pa kubadwa kwa mnzako akudya mkate wina, wopanda njala. Izi ndi chitsanzo chabwino kwambiri cha momwe timalola zinthu zakuthupi zakhudzira zakudya zathu. Pofuna kupewa kudya nthawi yotsatira, tsatirani izi.
Chizindikiro 1. Yesetsani mbale zonse ndi voliyumu. Zimakhala kuti anthu omwe amadya zakudya zochepa ndi zosawerengeka, amayeza zochepa, chifukwa amadya chakudya cha 57 peresenti kusiyana ndi omwe amachikonda, amadya kuchokera "mabotolo".
Malangizo 2. Musasokonezedwe ndi zinthu zina. Nthaŵi zambiri, tikadya tokha, timasintha mapeto a chakudya chathu kumapeto kwa nkhani ya nyuzipepala, yomwe timawerenga pambuyo poti tidya kapena kumapeto kwa kanema. Izi zimangowonjezera kuchuluka kwa zakudya zomwe zimadya, komanso zimakhudza kwambiri chimbudzi. Choncho, mukakhala pansi musadetsedwe pa china chilichonse.
Chizindikiro 3. Pangani mbale ndi zopangira. Kuphimba pa tebulo, musayesere kuika mbale ndi zosiyana siyana pafupi ndi nokha. Kafukufuku akuwonetsa kuti anthu omwe amavutika kwambiri kufika pa mbale, pafupifupi, amadya chakudya chochepa 30%.
Langizo 4. Yembekezani munthu wopepuka kwambiri. Mukadya chakudya pa kampani, musathamangire kukatenga chakudya chonse. Idyani momwe munthu wopepuka kwambiri mu gulu lanu amachitira.
Mpendadzuwa
Ngakhale zakudya zabwino sizitsimikiziranso kuti mudzalandira vitamini E. Zofunikira, amayi 4% ndi amayi 5% amadya 15 mg wa mankhwalawa patsiku. Koma vitamini E ndi antioxidant wamphamvu ndipo imathandiza: kulimbana ndi kukalamba msanga; perekani kapewedwe ka khansa. Choncho, ndizofunikira kuti mulandire mlingo wa tsiku ndi tsiku wa vitamini, makamaka popeza ndi wophweka. Mavitamini abwino kwambiri a vitamini E ndi amondi ndi mbewu za mpendadzuwa yokazinga. 50 magalamu a mbeu izi zimapereka thupi ndi mlingo woyenera wa tsiku ndi tsiku wa vitamini E. Mukhoza kudya zonsezi mosiyana ndi kuwonjezera saladi ndi mbale zina.