Kuti tikonzekere nyengo ya m'mphepete mwa nyanja ndikubweretsa chithunzicho, tiyenera kuyamba njira yopita ku thupi lokongola mu kasupe. Ndi zakudya zotani zomwe mungagwiritse ntchito masiku ano komanso zotsatirapo zotani zomwe muyenera kudziwa?
Zakudya za Paleo
Mfundo ya zakudya za paleo ndi kudya nyama yambiri yowonda, nkhuku, nsomba, nsomba, mazira, bowa, mtedza, mbewu, zipatso, zipatso ndi ndiwo zamasamba, zitsamba, zonunkhira, mafuta a masamba. Osaloledwa kudya mbewu, nyemba, mkaka, shuga, ndi mchere.
Zakudya zotere zimabweretsa kuwonda koma sizimaganiziridwa kuti ndizokwanira pokhapokha mutakhala ndi vuto la lactose komanso matenda a celiac. Mawu azachipatalawa amatanthauza kusokonezeka kwa thupi komwe kumayambitsa mitundu ina ya mbewu (tirigu, rye, oats, balere) chifukwa anali ndi mapuloteni a gluten. Kwa munthu yemwe ali ndi chimbudzi chabwinobwino, sizomveka kuchotsa zinthu zambewu kuchokera kuzakudya zanu, monga mkaka ndi yogati. Kupanda kutero, mutha kugwiritsa ntchito zakudya za paleo kuti muchepetse thupi kwakanthawi kochepa kuti mudzipatse chilimbikitso chopitiliza kuonda komanso kudya moyenera.
Mphindi
Maziko a chakudya ichi - magulu 10 a zakudya zopatsa thanzi: masamba obiriwira ndi masamba ena, mtedza, zipatso, nyemba, mbewu zonse, nsomba, nkhuku, mafuta a azitona, ndi vinyo. Ndipo magulu 5 a zakudya zopanda thanzi - nyama yofiira, batala ndi margarine, tchizi, makeke ndi maswiti, zakudya zokazinga, ndi zakudya zofulumira ziyenera kupewedwa.
Zakudya zazing'ono kuchokera kumalo amodzi ndizothandiza kwambiri, ndi zina - thupi lathu limafunikira mumitundu yosiyanasiyana yazinthu, komanso zakudya zopatsa thanzi zimatha kusokoneza thanzi. Mowa wachibadwidwe umathandizanso kuchira kwa thupi, ndipo kuuchotsa kotheratu kumaonedwa kuti n’kulakwa.
Zero mimba
Maziko a zakudya ndikugwiritsa ntchito PowerFlow - zakudya zamphamvu zokhala ndi mapuloteni, fiber, monounsaturated mafuta acids, mchere, ndi mavitamini. Izi ndi mazira, zipatso zofiira, mafuta a azitona, nyemba, nyama zowonda ndi nsomba, masamba obiriwira, zonunkhira.
Imathandiza kusintha ntchito ya m`mimba thirakiti, kuchepetsa katundu, ndi kuthetsa zosasangalatsa zizindikiro monga bloating, kukokana, kumverera kulemera. Malinga ndi wolemba zakudya, zakudya zimenezi suppresses jini udindo kudzikundikira zapathengo mainchesi pamimba ndi m'chiuno.
Zakudya zosalala
Zakudya zimenezi zimaphatikizapo kumwa zosakaniza za zipatso ndi ndiwo zamasamba kwa milungu ingapo.
Detox - njira yabwino yosinthira masiku osala kudya, kukonza kuti ikhale yothandiza nthawi ndi nthawi. Komabe, kudyetsa ndi zosakaniza zotsika kwambiri kwa masabata 3-4 kungayambitse vuto lalikulu la mahomoni. Kuperewera kwa micronutrients komwe kumapezeka mu nyama, chimanga, zakudya zamafuta sikuli bwino.
Fractional mphamvu
Chofunikira chakudya pafupipafupi, pafupipafupi magawo ang'onoang'ono oyenera.
Zakudya izi zimavomerezedwa ndi WHO ndipo zimagwirizana ndi mawu akuti zakudya zoyenera. Zakudya zing'onozing'ono zimatha kukhala gawo la moyo wanu kwamuyaya: zimalimbana ndi njala, zimayenda bwino ndi kagayidwe kachakudya, komanso zimathandiza kuti musawonde, zimapereka mphamvu zofunikira tsiku lonse. Chakudya cham'mawa - makamaka ma carbs oyenda pang'onopang'ono, nkhomaliro - ma carbs ochepera komanso ma fiber okhala ndi zomanga thupi, chakudya chamadzulo mapuloteni omwe amakonda.