Zonse zokhudza mavitamini: zakudya zabwino

Pofuna kukhalabe ndi thanzi labwino, munthu ayenera kukhala maxim maxim savvy pamutu wakuti "Zonse za mavitamini: zakudya zoyenera". Chifukwa choyenera kudya ndilo lonjezo la moyo wautali ndi thanzi labwino, omwe nthawi zambiri anthu okalamba sangadzitamande. Kuganiza za mavitamini ndi zinthu zina zothandiza zomwe muyenera kuyamba mutangoyamba kumene!

Choyamba, ndikofunikira kuti muzidya chakudya. Ndipotu, monga mwana, ife, kapena ambiri a ife, tinapeza chizoloŵezi choipa: kudya monga ngati koopsa. Ndili ndi msinkhu, chizoloŵezi chimenechi chikhoza kuvulaza thanzi lathu. Pali chinthu monga "piramidi ya chakudya", ndipo igawanika m'magulu anayi. Aliyense ayenera kudziwa zinthu zomwe zili m'magulu awa, kuti adziwe zakudya zawo komanso asamadye mafuta owonjezera, mafuta a shuga, shuga kapena sodium.

Pali mfundo zazikulu zisanu pa zakudya:

1. Kaya thupi lanu liri lolemera mavitamini, minerals ndi zakudya, yesetsani kusokoneza zakudya zanu mosiyanasiyana.
2. Musamadye mopitirira muyeso, thupi lanu liyenera kuthana ndi zakudya zomwe mumadya, pokhapokha mutapindula kwambiri.
3. Yesetsani kusankha zakudya ndi mafuta ndi cholesterol.
4. Sankhani zipatso ndi ndiwo zamasamba.
5. Onetsetsani kugwiritsa ntchito mchere, shuga ndi mowa. Idyani nyama yoyera ndi nsomba. Izi sizikukhudzana ndi nyama yofiira.

Piramidi ya chakudya ndi mndandanda wa zakudya zomwe ziyenera kudyedwa tsiku ndi tsiku. Koma palibe amene amayesa kuika zakudya zingapo zomwe muyenera kuzidya mpaka mapeto a moyo, ayi, piramidi yalembedwa mankhwala ochuluka kwambiri omwe mungatenge zakudya ndikuonetsetsa kuti mukudya bwino.

Gulu loyamba ndi tirigu, pasitala ndi mkate. Ndipotu aliyense amadya chakudya chimenechi tsiku ndi tsiku.

Gulu lachiwiri ndi zipatso ndi ndiwo zamasamba. Zakudyazi zimapereka thupi lanu ndi mavitamini, minerals komanso fiber.

Gulu lachitatu ndi mkaka ndi nyama. Zakudya za mkaka ndizopangidwa kuchokera ku mkaka. Kefir, mkaka wowotcha mkaka, yoghurt, tchizi. Nyama imatanthauza nkhumba, ng'ombe, nkhuku ndi nsomba. Zonsezi zimagwirizanitsa thupi lanu ndi zinthu zothandiza.

Gulu lachinayi ndi maswiti, mafuta ndi masamba. Ngati mukufuna nthawi zonse kufika bwino, yesetsani kukhala wokondwa ndipo musadalire pazinthu za mtundu wachinayi wa piramidi.

Zamagulu a gulu loyamba ndiwo gwero lalikulu la chakudya, ndipo ndizofunikira kwambiri, chifukwa chakudya chimapatsa thupi lathu mphamvu. Koma musataye mbale ya pasitala ndi malingaliro, pamene ndimadya kwambiri, ndidzakhala wolimba kwambiri. Chilichonse chiyenera kukhala mochepetsetsa, dongosolo lakumadya monga koloko, musatenge kasupe, mwinamwake njirayo idzayima.

Zogulitsa za gulu lachiwiri ndiwo magwero a mavitamini ndi fiber. Choncho, ndi zamasamba zotani, ndi zipatso ziti zomwe muyenera kudya tsiku lililonse za zisanu servings.

Zamagulu kuchokera ku gulu lachitatu ndi omwe amapereka mabakiteriya opindulitsa, omwe palibe thupi lathu lomwe silidzagwira bwino bwino, mu gulu lachinayi, thupi lathu limapeza zinthu zomwe sizinachitikepo m'matatu oyambirira.

Mapuloteni ... kuchuluka kwa mawu awa. Mapuloteni ndizo zomangamanga zathu, ndipo timadzi timene timadziwika kuti nthawi zonse timakhala ndi puloteni, thupi limasowa nthawi zonse. Mudzapeza nsomba, nkhuku, Turkey, nyemba ndi nandolo.

Anthu ambiri amene amasamala za kulemera kwawo, amakhala ndi chidwi ndi funsoli: Amadya mafuta angati tsiku lililonse? Ndi zophweka kuti tiwerenge izi. Choyamba, gwiritsani ntchito kutalika kwanu kuti muwerenge kulemera kwanu. Mwachitsanzo, kulemera kwako kunali 60 kilograms. Kuchokera pa izi zikutsatila kuti kuchuluka kwa mafuta omwe amadya patsiku sikuposa 60 magalamu.

Kodi kuphika popanda mafuta?

- Sankhani nyama yowonda, ngati ili ndi mafuta, ndiye kuti iyenera kudulidwa, kuchotsani khungu ku mbalame, kuphika nyamayi mumphika wouma ndi kabati, kuti mafutawo athe.

- Zosakaniza zophika zophika ndi mphodza zowonongeka bwino, zomwe zingakhale zosavuta kuchotsa mafuta ozizira.

- Pamene mukuphika, nanunso, gwiritsani ntchito pang'ono momwe mungagwiritsire ntchito mafuta.

- Yesetsani kudya mkaka wa mafuta ochepa, vitamini mtengo ndi wofanana, koma palibe mafuta.

- Kuti mulawe zakudya zopanda mafuta, muzigwiritsa ntchito masamba ndi zokometsera zokometsera zokometsera.

Palinso njira ina yothetsera kudya mafuta, m'malo mwa zakudya zonenepa ndi osakhala mafuta:

- m'malo mwa kirimu wowawasa mungagwiritse ntchito mafuta opanda yogurt;

- m'malo mwa nkhuku;

- Pamene mukuphika mphodza, mukhoza kuwonjezera nyemba m'malo mwa nyama;

Zakudya zabwino zopatsa thanzi

Nutritionists akulangizani, kuti chakudya chamagulu, mphamvu yamagetsi yanu isapitirire makilogalamu 2000 pa tsiku ndi mafuta sayenera kukhala oposa makilogalamu 40 patsiku.