Kumva njala kumatha kutigwira nthawi iliyonse, ndipo ndibwino kukonzekera mphindi ino pasadakhale kuti musadzapeze botolo la chokoleti kapena chotchingira mano anu. Zomwe zimafunikira kuti mulume mwachangu zimachitika kunyumba komanso kunja kwa nyumba. Mogwirizana ndi izi, ndidagawaniza zakudyazo m'magulu awiri.
Mukakhala kuti simuli kunyumba, mudzapulumutsidwa ku njala yadzidzidzi:
1. Mtedza ndi mbewu
Mtedza ndi mbewu ndi kufooka kwanga, kunyumba nthawi zonse pamakhala mitundu yosiyanasiyana. Ndipo ndiosavuta kunyamula, ndipo, mwachitsanzo, m'galimoto chikwama chokhala ndi mtedza wosiyanasiyana ndi mbewu zitha kugona nane milungu ingapo: palibe chomwe chimachitika kwa iwo, ndipo panthawi yoyenera katunduyu amandipulumutsa. Ndimanyamula chikwama pang'ono pang'ono mchikwama changa. Nthawi zina zimathandizanso mwana wanga ngati tachedwa kudya. Mtedza wonse ndi mbewu ndizothandiza m'njira zawo, zili ndi mavitamini, michere ndi mafuta athanzi, ndikhala pamitundu ingapo mwatsatanetsatane:
Maamondi: Maamondi osaphika amakhala ndi mavitamini E ndi B, mchere monga magnesium, mkuwa, manganese, calcium ndi potaziyamu, mafuta osakwanira komanso ulusi. Kafukufuku wina adalumikiza kugwiritsidwa ntchito tsiku ndi tsiku kwa mtedzawu ndikuchepetsa chiwopsezo cha matenda amtima.
Walnut: Chimodzi mwamaubwino ophunziridwa kwambiri ndi walnuts ndikuti amatha kulimbikitsa mtima ndi kuzungulira kwa magazi. Popeza mitundu yambiri ya antioxidants ndi mankhwala odana ndi zotupa omwe amapezeka mu walnuts, sizosadabwitsa kuti amachepetsa chiopsezo cha khansa. Izi zafufuzidwa makamaka mwatsatanetsatane pa chitsanzo cha prostate ndi khansa ya m'mawere. Zinthu zotsutsana ndi zotupa za walnuts ndizofunikanso pa thanzi la mafupa. Mtedza wofanana ndi ubongo umathandizanso kukumbukira komanso kuzindikira magwiridwe antchito.
Mbeu za dzungu: Zili ndi michere yambiri, mavitamini (A, K, E, gulu B), mchere (mkuwa, manganese, potaziyamu, calcium, chitsulo, magnesium, zinc ndi selenium) ndi ma antioxidants. Mbeu zamatungu zimakhala ndi mapuloteni apamwamba, amino acid omwe amathandizira kuchepetsa kuchuluka kwa cholesterol "choyipa" m'magazi ndikulimbana ndi matenda komanso kuwononga kwaulere. Kafukufuku waposachedwa awonetsa kuti kumwa njere nthawi zonse kumachepetsa chiopsezo cha khansa ya prostate ndi yamchiberekero.
2. Zipatso zouma
Thumba la zipatso zouma ndi mnansi wokhulupirika wa thumba la mtedza mgalimoto mwanga ndi chikwama. Zoumba, zipatso, maapulo ouma kapena mango - ndimanyamula nthawi zonse kuti njala isakodwere.
3. Zipatso ndi zipatso
Koma ndi iwo nthawi zambiri pamakhala zovuta zambiri: ndizovuta kwambiri kuzisunga, ndizovuta kunyamula nanu. Mwachitsanzo, nthochi imatha kuda komanso kufewa kwambiri, ndipo ngati utenga nayo, ndibwino kuti idye masana. Zosavuta ndi maapulo. Tsopano masitolo ndi malo omwera mowa ayamba kugulitsa zipatso zosakanizidwa. Pali zakudya zambiri zachangu ku Europe ndi America, komanso adakumana ku Russia. Kwa ine, ichi ndi chakudya changa chomwe ndimakonda, makamaka chinanazi kapena zipatso.
4. Tchipisi cha masamba
Masiku ano, tchipisi sapezeka kwenikweni kuchokera ku mbatata, koma kuchokera ku masamba ena ngakhale zipatso, mwachitsanzo, tchipisi cha kokonati, kapena tchipisi cha masamba, zomwe zimapangidwa ndi kaloti, parsnips, mizu ya udzu winawake, broccoli ndi masamba ena.
5. Mabala
Njira yabwino kwambiri lero ndi mipiringidzo ya Bite, yomwe imakonzedwa popanda zotetezera ndi shuga ndipo mulibe gluten, mkaka, soya. Ndi kuyesayesa kwa woyambitsa kampaniyo Elena Shifrina ndi gulu lake labwino, tsiku lililonse ku Moscow sikuti pali malo ochulukirapo pomwe mipiringidzo iyi ingagulidwe.
Ngati mukumva njala kunyumba, koma palibe nthawi ndi khama kuphika chakudya chathunthu, ine amalangiza mankhwala angapo (mwa njira, inu mukhoza kupita nawo ntchito):
6. Humus
Mutha kuphika nokha. Amasungidwa m'firiji kwa sabata limodzi, chifukwa chake adakonzekera Lamlungu - ndipo mukhale ndi chotupitsa sabata. Chinsinsicho chiri pano.
7. Peyala
Ndimakonda avocado kwambiri ndipo ndine wokonzeka kudya tsiku lililonse mwa njira iliyonse. Ngati kunyumba ndikufunika kuthetsa njala yanga, ndiye kuti ndimangodula peyala pakati ndikudya zamkati ndi supuni. Avocados ndi chakudya chambiri, ndipo kafukufuku waposachedwa awonetsa kuti kupezeka kwa ma avocado atsopano mu letesi kumathandizira kwambiri kuyamwa kwa ma carotenoid antioxidants - lycopene (omwe amawotcha masamba ndi zipatso zofiira kapena lalanje) ndi beta-carotene. Mapuloteni ndiwo potaziyamu wabwino, mavitamini K, C, E ndi B mavitamini. Chipatso cha sing'anga chili ndi magalamu 11 a fiber, yomwe ndi pafupifupi theka la zosachepera tsiku lililonse. Avocados amakhalanso ndi mafuta a monounsaturated, omwe amawoneka ngati mafuta athanzi, chifukwa amachepetsa kuchuluka kwa cholesterol m'mwazi ndipo, chifukwa chake, chiopsezo cha matenda amtima.
8. Masamba atsopano
Izi makamaka ndi kaloti, tsabola ndi udzu winawake. Inemwini, sindimakonda udzu winawake wosaphika, chifukwa chake ndimakonda kumadyera kaloti, omwe amagulitsidwa osenda.
Ndipo chinthu chimodzi: musaiwale za madzi. Nthawi zambiri timalakwitsa ludzu la njala. Imwani kapu yamadzi (Ndimakonda madzi ofunda) - mwina njala idzatha.