Malangizo 16 a Chakudya Chotsutsana ndi Kukalamba

1. Idyani 600 - 1200 g zipatso ndi ndiwo zamasamba tsiku lililonse

Sankhani kuchokera ku mitundu ndi mitundu yosiyanasiyana ya zipatso ndi ndiwo zamasamba. Idyani saladi wamkulu tsiku lililonse.

: Zipatso ndi ndiwo zamasamba zimateteza matenda a mtima, omwe amapha amayi ambiri. Kuphatikiza apo, mankhwalawa ali ndi mavitamini ambiri, mchere ndi zinthu zina za bioactive zomwe zimachepetsa ukalamba wa thupi.

2. Idyani tirigu wosadulidwa pang'ono

Mipukutu yochepa yoyera, phala ndi mpunga wopukutidwa, ndi bwino! M'malo mwake ndi mkate wa bulauni wopanda ufa, pasitala wa durum, mpunga wa bulauni ndi oatmeal wamba - zomwe timafunikira ndi magalamu 500 a zakudya izi patsiku.

: Ma carbohydrate ovuta, omwe ali ndi njere zambiri zosayeretsedwa, ndizomwe zimapatsa mphamvu.

3. Imwani makapu osachepera awiri a tiyi patsiku

Ndipo mu khofi ndi tiyi wakuda ndi bwino kudziletsa.

: Tiyi wobiriwira ndi wopambana mu zomwe zili mu makatekini, omwe "amateteza" thupi, kuchepetsa ukalamba.

4. Imwani smoothie ndi zipatso

Imwani kapu ya mabulosi a smoothie tsiku lililonse.

: Zipatso ndi nkhokwe ya ma antioxidants omwe amalimbana ndi ma free radicals.

5. Idyani 200-300 magalamu a nsomba ndi nsomba zam'madzi pa sabata

Panthawi imodzimodziyo, yesani kusiyanitsa menyu yanu momwe mungathere - yesani mitundu yosiyanasiyana ya nsomba ndi zokwawa za m'nyanja.

: nsomba ndi nsomba zili ndi omega-3 unsaturated mafuta acids, ofunikira pamtima ndi thanzi la mitsempha, ndi mavitamini omwe amachepetsa ukalamba.

6. Idyani nyama yofiira yochepa

Makamaka nkhumba, ng'ombe, veal ndi mwanawankhosa. Chizolowezi sichiposa 500 g pa sabata.

: nyama yotereyi yochuluka kwambiri imawonjezera chiopsezo chokhala ndi matenda oopsa.

7. Idyani magalamu 150 a zakudya zokhala ndi mapuloteni tsiku lililonse

Izi ndi nkhuku, Turkey, mazira, nyemba, ndi tchizi wopanda mafuta ochepa. Ngati mumachita masewera olimbitsa thupi, mumafunika mapuloteni ambiri - pa mlingo wa 1,2 - 1,5 magalamu pa kilogalamu ya kulemera kwa thupi patsiku.

: Mapuloteni ndi ofunika kwambiri kuti minofu ikule ndi nyonga, ndipo munthu akamakula, m’pamenenso amafunikira mapuloteni ambiri.

8. Zakudya za nyama zosakonzedwa bwino ndi zabwino.

Zakudya zokonzedwa kale ndi soseji wosuta amangosungirako zosungira, zowonjezera kukoma, komanso zimakhala ndi mchere wambiri.

: Zoteteza ndi zomwe zitha kuyambitsa khansa, ndipo chifukwa chakuchulukira kwa mchere, ma soseji omwe amayenda nawo amatha kuyambitsa kuthamanga.

9. Tengani supuni imodzi ya mafuta a flaxseed tsiku lililonse

Ayenera kukhala namwali mafuta, kawirikawiri amagulitsidwa pharmacies. Muyenera kusunga mufiriji.

: Mafuta a Flaxseed ndi gwero lamtengo wapatali la omega-3 acid, lomwe limachepetsa ukalamba.

10. Chepetsani kuchuluka kwa batala

Gwiritsani ntchito mafuta a azitona kapena mafuta a canola pophika.

: mu mafuta a masamba, mosiyana ndi nyama, palibe mafuta m'thupi, ndipo m'malo mwachiwiri ndi choyamba, kumachepetsa chiopsezo chokhala ndi atherosclerosis ya mtima ndi mitsempha ya magazi.

11. Idyani mtedza

Idyani pang'ono pang'ono tsiku lililonse.

: Mtedza uli ndi ma antioxidants ambiri, makamaka vitamini E ndi unsaturated mafuta acids.

12. Idyani yogati yamafuta ochepa pa kadzutsa ndi kumwa mkaka

Sankhani yogurt ndi bifidobacteria. Muyenera 0,5 malita a mkaka patsiku. Ndi bwino kumwa pambuyo pochita masewera olimbitsa thupi.

: mkaka ndi zotuluka zake ndi gwero labwino kwambiri la mapuloteni osavuta kupukutika. Koma samalani ndi mafuta omwe ali muzinthu - moyenera, sayenera kupitirira 0,5-1%.

13. Kapu imodzi ya mowa patsiku si vuto.

Ngati mukufunadi, ndiye kuti mutha kumwa kapu ya mowa kapena vinyo patsiku. Koma osatinso!

: Kumwa mowa pang'ono kumachepetsa chiopsezo cha matenda a shuga a XNUMX komanso matenda amtima mwa anthu azaka zapakati komanso achikulire.

14. Chepetsani maswiti

Palibe chifukwa chosiya maswiti palimodzi, koma ngati pali, ndiye zothandiza kwambiri - mwachitsanzo, kachidutswa kakang'ono ka chokoleti chakuda chokhala ndi flavonoids - ndi antioxidants amphamvu. Kapena pang'ono marshmallow - chifukwa cha kukoma kwake konse, sikukhala mafuta kwambiri.

: Ma carbohydrate osavuta amayambitsa kuchuluka kwa shuga m'magazi, zomwe zimadzaza kapamba ndipo zimatha kuyambitsa matenda amtundu wa 2. Kuonjezera apo, kukonda maswiti ndi kulemera kosapeweka.

15. Imwani malita 1,5 amadzimadzi tsiku lililonse

Zosankha zabwino kwambiri ndi madzi ndi tiyi wobiriwira. Coffee ndi soda - zikapanda kukhala bwino, zimawononga thupi ndikuwononga mitsempha yamagazi. Kumwa kapu ya tiyi ya chamomile usiku kudzakuthandizani kupumula.

: nthawi zambiri sitimva bwino, chifukwa thupi lilibe madzi okwanira. Komabe, kumbukirani - mochuluka, tiyi wobiriwira yemweyo amatulutsa zakudya kuchokera m'thupi. Choncho, ndi bwino kulanda ndi zipatso zouma, zomwe zimalipira kuchepa kwa mchere m'thupi.

16. Musaiwale za zakudya zowonjezera zakudya

Polimbana ndi ukalamba, vitamini D ndi calcium ndizofunikira kwambiri. Ndizodabwitsa, koma zoona: tikamakula, timafunikira kwambiri zinthu izi, zomwe, mwa njira, zimasinthana bwino m'thupi.

: Anthu ambiri alibe vitamini D, yomwe ndi yofunika kwambiri pa thanzi la mtima. Mavitamini a calcium ndi njira yabwino yopewera mliri woyamba wokhudzana ndi zaka - osteoporosis. Imwani piritsi limodzi la "Calcium + Vitamini D" patsiku.

: 3 makapisozi tsiku ndi chakudya.

: Mafuta a nsomba ndi gwero la omega-3, kuchuluka kwake komwe kumakhala kovuta kupeza, ngakhale pali nsomba ndi nsomba zokwanira pa menyu. Ndipo ma omega-3 fatty acids amathandizira, makamaka, kukhala "oganiza bwino komanso oganiza bwino."

: 1-3 makapisozi tsiku.

: bifidobacteria normalizes ntchito ya m'mimba ndi matumbo, kumathandiza kupewa dysbiosis ndi kuchepetsa chiopsezo cha mavuto ndi mtima ndi mitsempha ya magazi.