Za zinthu zothandiza komanso zovulaza (zakudya)

Zamkatimu

Ndi zakudya ziti zathanzi komanso zopanda thanzi
Kodi m'malo zoipa zakudya mu zakudya?
Momwe mungalimbikitsire kuti musinthe ku zakudya zoyenera
Ubwino wa zakudya zoyenera

Nchiyani chimayambitsa kugwiritsa ntchito zinthu zovulaza?
Zathanzi Zambiri

Tonsefe timafuna kukhala athanzi komanso osangalala. Tonsefe timafuna kusangalala ndi kupindula ndi chakudya. Koma nthawi zambiri zakudya zokoma ndi mbale sizikhala zathanzi nkomwe. Momwe mungamvetsetse zovuta zonse ndikuphunzira kudya chokoma komanso chathanzi, tiwona m'nkhaniyi.

Ndi zakudya ziti zathanzi komanso zopanda thanzi

Zakudya zopatsa thanzi ndi zakudya zachilengedwe zomwe zimakhala ndi mavitamini, mchere, fiber, mapuloteni, mafuta, ndi chakudya. Zilibe shuga kapena mchere wambiri, palibe zowonjezera kukoma, zotetezera, zowonjezera, zopaka utoto ndi zolimbitsa thupi.

Zakudya zothandiza zikuphatikizapo:

Masamba ndi masamba
Zipatso ndi zipatso
Zokolola za mkaka
Mtedza ndi uchi
Nkhumba ndi nyemba
Nsomba ndi nyama yowonda

Zamasamba zatsopano, zitsamba, zipatso ndi zipatso zimatha kudyedwa mopanda malire. Komabe, m`pofunika kukaonana ndi dokotala amene ali ndi vuto la m`mimba thirakiti ndi m`mimba matenda.

Ndi bwino kusankha mkaka wopanda shuga ndi mafuta ochepa - motere adzakhala ochepa caloric. Koma sizikulimbikitsidwa kugula mafuta opanda mafuta, chifukwa mafuta a nyama omwe ali mkati mwake amasinthidwa ndi mafuta a masamba, osati nthawi zonse abwino. Ndikwabwino kusankha mkaka wokhala ndi mafuta 1,5-5%.

Ngakhale kuti mtedza ndi uchi ndi zathanzi, akatswiri azakudya amalangiza kuti azizigwiritsa ntchito pang'ono chifukwa chokhala ndi ma calorie ambiri. 100 magalamu a mtedza ali pafupifupi 500-600 kcal.

Komanso osavomerezeka kugwiritsa ntchito mopitirira muyeso chimanga ndi nyemba. Nutritionists amalangiza kuti asadye kuposa 1-2 pa tsiku.

Ponena za kugwiritsa ntchito nsomba ndi nyama yowonda - kachidutswa kakang'ono patsiku ndikwanira kwa ife, ndipo njira yofunika kwambiri yopangira - perekani zokonda kuwira, kuphika ndi kuphika.

Zakudya Zowopsa zimaphatikizapo:

Zakudya zofulumira kapena zokazinga
Sausages
Bakery ndi Pastry
Chips ndi croutons
Sauce, mayonesi ndi ketchup
Zakudya zamatenda
Zakudya zofulumira
Shuga ndi mchere
Zakumwa za carbonated ndi timadziti
mowa

Zakudya zofulumira kapena zokazinga zimakhala ndi mafuta ambiri komanso zowonjezera kudzera mumafuta ndi zokazinga kwambiri. Kutumikira nthawi zambiri kumakhala 15-30% yazomwe mumadya tsiku lililonse. Choncho, sikulimbikitsidwa kudya chakudya chofulumira kuposa kamodzi pamwezi.

Zogulitsa za soseji ndi zapamwamba komanso zotsika. M'masitolo akuluakulu, pamtengo wotsika, nthawi zambiri amagulitsa zinthu zomwe zimakhala ndi nyama yotsika kwambiri, zokhala ndi zowonjezera zowonjezera, zowonjezera kukoma, mafuta, ndi utoto.

Zophika buledi ndi confectionery zimakhala ndi shuga wambiri, utoto ndi zowonjezera. Mkate woyera - wofewa ndi woyera - umavulaza kwambiri. Ufa wa tirigu woyera wapamwamba kwambiri umatsukidwa ndi chilichonse chothandiza chomwe chili mu tirigu, motero, ufa wotere + yisiti + shuga = bomba la kalori.

Zakudya za chokoleti nthawi zambiri zimakhala ndi shuga wambiri komanso zoteteza. Ngati mukufuna chokoleti, idyani mipiringidzo 1-2 ya chokoleti chakuda chokhala ndi cocoa kuposa 70%.

Chips ndi crackers alibe ubwino uliwonse, kupatulapo mkulu calorie awo. Mutha kudzikongoletsa nawo, koma osapitilira 1-2 pamwezi.

Mayonesi, ketchup ndi sauces ena - ali ndi zowonjezera kukoma, zotetezera, mafuta ambiri ndi zokometsera m'malo. Mutha kuwonjezera pazakudya pang'ono, koma ndi bwino kuwapatula.

Zakudya zam'chitini sizoyipa nthawi zonse, nthawi zina zimathandiza kwambiri ndipo zimatilola kuphika mwachangu komanso mosiyanasiyana. Koma, chifukwa cha kumalongeza, nthawi zambiri amataya zina mwazinthu zopindulitsa, komanso amakhala ndi mchere wambiri. Choncho, ndi bwino kusankha zakudya zatsopano kapena mazira.

Zogulitsa pompopompo (supu, mbatata yosenda, chimanga, zinthu zowuma) zimakhala ndi mankhwala ambiri, mchere ndipo zimatha kuwononga thanzi ngati zimwedwa mopitilira muyeso. Iwo ali otsika mu mavitamini ndi kufufuza zinthu, koma zambiri "zopanda kanthu zopatsa mphamvu".

Mchere, monga shuga, ndi poizoni woyera. Kumwa mchere wambiri kumalimbikitsa kusunga madzi m'thupi, kumachepetsa kuthamanga kwa magazi. Yesetsani kuti musadye zakudya zamchere kwambiri. Shuga alibe kanthu komanso ma carbs othamanga.

Zakumwa zokhala ndi shuga wambiri zimakhala ndi shuga wambiri, mankhwala owonjezera komanso mpweya.

Mowa umawononga kwambiri, umakhalanso ndi chakudya chopanda kanthu, umawononga thupi ndikusunga madzi. Nutritionists amalola vinyo wofiira wouma kapena woyera, osapitirira 100 ml. patsiku. Koma pazakudya, ndi bwino kupewa zakumwa zilizonse zoledzeretsa.

Kodi m'malo zoipa zakudya mu zakudya?

Ngati zakudya zopanda thanzi zimapezeka muzakudya zanu tsiku lililonse komanso zochuluka, zimakhala zovuta kuzikana nthawi imodzi. Pofuna kupewa kupsinjika maganizo ndi kusweka, akatswiri ambiri a kadyedwe amalangiza kuti pang’onopang’ono m’malo mwa zakudya zopanda thanzi m’malo mwa zakudya zopatsa thanzi n’kukhala zathanzi. Mwachitsanzo, poyambira, mutha kusiyanitsa zakudya zanu ndi zipatso ndi zipatso zatsopano - sambani ndikuyika maapulo, mapeyala ndi kiwi mu mbale pamalo otchuka kapena pakompyuta yanu. Ndipo mukafuna kulumidwa, mudzawona mbale yokhala ndi zipatso zokongola komanso zothirira mkamwa. Ndipo mudzakumbukira kuti mukufuna kukhala ndi thanzi labwino, ndipo simungafune kudya tchipisi topanda thanzi.

Yambani pang'ono ndipo musachotse zinthu zonse zosafunikira nthawi imodzi. Bwezerani pang'onopang'ono, mwachitsanzo mmalo mwa chakudya chofulumira - pangani hamburger yodzipangira nokha. Mukhoza kutenga bun lonse lambewu, kudzoza ndi yogurt, kuika phwetekere, tsamba la letesi, nkhuku yophika kapena yophika ndi kagawo kakang'ono ka tchizi pamwamba kuti musadye mkate wambiri. Gwiritsani ntchito zonunkhira zachilengedwe m'malo mwa mchere, ndizokoma. M'malo mwa soseji, phika nkhuku, Turkey kapena nyama zina zowonda - zikhoza kuphikidwa mu uvuni, wophika pang'onopang'ono. Fries za ku France zikhoza kuphikidwa mu uvuni, popanda mafuta - ndizokoma kwambiri, ndikhulupirireni.

Zakudya Zapamwamba 10 Zopanda Thanzi Zomwe Mwinamwake Mumadya Tsiku Lililonse

Top 10 Unhealthy Foods You Probably Eat Every Day

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Momwe mungalimbikitsire kuti musinthe ku zakudya zoyenera

Koma momwe mungadzipangire nokha kuti mupange zokhwasula-khwasula zoyenera ngati pali paketi ya makeke okoma oterowo pafupi. Pali njira yotere - lingalirani kuti mu paketi ya makeke (shuga, mafuta) imakhala yovulaza kwanthawi yayitali bwanji. Ndipo ganizirani momwe zowonjezera zovulazazi zimakuwonjezerani mapaundi owonjezera. Imvani momwe zimawonongera dongosolo lanu lamanjenje, ndipo m'malo mopeza mphamvu ndi mphamvu kuchokera ku chakudya, mumapeza zinthu zovulaza.

Osamangogula zakudya zopanda pake, ndipo ndi momwemo. Pangani ndondomeko ya chakudya cha sabata ndi mndandanda wa zakudya, gulani malinga ndi mndandanda. Ndiye corny simudzakhala ndi zinthu zovulaza - ndipo mudzasintha zakudya zoyenera. Chabwino, ngati njala yakupezani kunja kwa nyumba - kondani zokhwasula-khwasula zoyenera, werengani zomwe zili palembapo ndikuganiza ngati zili zoyenera kudya.

Yendetsani zithunzi zomwe mumayanjana ndi thanzi. Yang'anani ndikuwerenga zambiri zokhudzana ndi zakudya zoyenera - ndikumanganso pang'onopang'ono m'njira yoyenera.

Ubwino wa zakudya zoyenera

Ngati tipatsa thupi lathu zinthu zothandiza, osati zokongoletsedwa ndi shuga ndi zowonjezera, ndiye kuti zimayamba kunena kuti "zikomo" kwa ife. Timamva kuwonjezereka kwa mphamvu ndi chisangalalo, timadzuka mosavuta komanso ndikumwetulira m'mawa.

Ndi zakudya zoyenera, pali mwayi wochepa wokhala ndi matenda a shuga, matenda a mtima, matenda oopsa, ndi zina zotero. Zochita, ntchito, kuwonjezeka kwa maganizo, maonekedwe amasintha, ndipo ngakhale kulemera kwakukulu kumachoka. Achinyamata ndi thanzi zimasungidwa nthawi yayitali.

Chakudya Chathanzi, Chakudya Chopanda Thanzi, Chathanzi Chotsutsana ndi Chakudya Chopanda Thanzi, Mayina Azakudya Athanzi, Kudya Bwino Kwa Ana

Healthy Food, Unhealthy food, Healthy Vs Unhealthy food, Healthy Food Names, Healthy Eating for kids

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Nchiyani chimayambitsa kugwiritsa ntchito zinthu zovulaza?

Zakudya zosayenera zimadziwika kuti ndizo zomwe zimayambitsa matenda ambiri a anthu. Kudya zakudya zamafuta kumabweretsa kunenepa. Kuchuluka kwa zakudya zomwe zili ndi zambiri zoloweza m'malo ndi utoto pang'onopang'ono zimawononga thupi, komanso zimasokoneza. Tikufuna kuti tikudziwitseni kuti kudya zakudya zopanda thanzi, zomwe zimatchedwa "chenjezo" za poizoni wobwera zimasiya kugwira ntchito m'thupi. Inde, inde, zotsatira za zinthu zambiri zowonjezeredwa kuzinthu zopangidwa ndi opanga zamakono ndizofanana ndi zotsatira za poizoni. Thupi lanu limalandira poyizoni pang'ono pang'ono, limazizolowera ndipo silitumizanso ma alarm, zomwe zimawonetsedwa ndi zotupa pakhungu, nseru, kapena chizungulire.

Kumva kukhuta kumachepa pakapita nthawi. Chifukwa cha izi ndi chakudya chophika. Iwo ali wapadera kwambiri pa m`mimba thirakiti, dulling kumverera kwa satiety. Zakudya zosapanga dzimbiri zimalimbikitsa kugaya chakudya. Chifukwa chake, pangani zakudya zanu zatsiku ndi tsiku m'njira yoti muphatikizepo ndiwo zamasamba ndi zipatso zambiri momwe mungathere.

Sikuti zakudya zomwe mumadya ndizofunika, komanso kuchuluka kwake. Zakudya zosayenera zimakhalanso ndi zotsatira zovulaza pakugwira ntchito kwa thupi - kukhala kuntchito tsiku lonse, wokhala mumzinda wamakono amadya kawirikawiri kamodzi patsiku madzulo, ndipo ngakhale asanagone. Choncho, munthu amafuna kuthetsa njala yamphamvu. Kumva kukhuta kumabwera kokha theka la ola chiyambi cha chakudya. Nthawi zambiri zimakhala kuti panthawiyi munthu wadya kale kwambiri, kuposa momwe thupi limafunira.

Zakudya zosayenera ndi njira yachindunji ya kunenepa kwambiri, matenda amtima, matenda am'mimba. Musanadye chinachake kuchokera pamndandanda womwe uli pamwambawu, ganizirani kaŵirikaŵiri. Zovulaza mankhwala kufupikitsa moyo wa munthu, poizoni thupi. Ganizirani za tsogolo lanu ndi tsogolo la ana anu.

Zathanzi Zambiri

Akatswiri a zaumoyo padziko lonse akukanganabe kuti ndi zakudya ziti zomwe zili ndi thanzi labwino, komanso ndi zakudya ziti zomwe zili bwino kukana kudya. Mkangano umenewu watenga zaka mazana ambiri, koma ponena za ubwino wa mankhwala ena, madokotala onse ndi akatswiri a kadyedwe amavomereza mogwirizana.

Za zinthu zothandiza komanso zovulaza (zakudya)

Maapulo. Munjira zonse, zipatso zothandiza komanso zodabwitsa. Choyamba, ma acid omwe ali mu maapulo amathandiza kulimbana ndi mabakiteriya omwe amawola, choncho maapulo ndi abwino kwambiri m'mimba. Zimakhalanso zothandiza pamtima. Kachiwiri, kapangidwe ka maapulo kumaphatikizapo chinthu (quercetin), chomwe chimachepetsa kukula kwa maselo a khansa. Nutritionists amalimbikitsanso kudya maapulo amodzi kapena awiri pazakudya zamadzulo kuti akwaniritse zofunikira. Mitundu yosiyanasiyana imatha kukhutiritsa ngakhale kukoma kovuta kwambiri.

Anyezi. Anyezi sikuti ndi chinthu chothandiza, komanso chothandizira matenda onse. Tsiku lililonse timawonjezera anyezi pazakudya zonse patebulo lathu, koma sitiganiziranso zomwe nkhokwe ya mavitamini, mchere ndi zinthu zina zomwe zili muzu wa anyezi ndi mphukira zake zobiriwira. Anyezi ali ndi phindu pakugwira ntchito kwa chiwindi, chithokomiro, ndi dongosolo la mtima. Imalimbitsa chitetezo chamthupi ndikuchiza chimfine.

Madzi a anyezi amachitira mphuno, ngati mutayika anyezi odulidwa pazidendene zanu usiku, ndiye kuti m'mawa mudzaiwala za chimfine. Kuchiritsa koteroko kumatheka chifukwa cha zinthu zapadera zomwe zimapezeka mu anyezi - phytoncides. Zinthu zimenezi zimachedwetsa kuberekana kwa tizilombo toyambitsa matenda ndipo timatha kuziwonongeratu. Ndikoyenera kudziwa kuti anyezi pafupifupi samataya mankhwala ake ngakhale panthawi ya chithandizo cha kutentha. Chifukwa chake, muli ndi zosankha zambiri kuti mupatse thupi lanu zinthu zothandiza chaka chonse komanso, pamtengo wotsika kwambiri.

Adyo. Mofanana ndi anyezi, adyo ali ndi michere yambiri ndipo ndi wamphamvu kwambiri polimbana ndi chimfine. Komanso, adyo normalizes zomera m'mimba mwako, kupha tizilombo zoipa. Mankhwalawa ndi othandizanso chifukwa amachepetsa cholesterol m'magazi. Inde, adyo yaiwisi imakhala ndi thanzi labwino, koma pambuyo pa chithandizo cha kutentha, adyo amataya fungo lake losasangalatsa. Pamasiku omwe mungapewe kuyanjana kwambiri ndi anthu, idyani ma clove angapo a adyo watsopano, izi zidzakhala ndi phindu pa thupi lanu.

Karoti. Pali mavitamini ambiri mu kaloti: A (carotene), yomwe imatchedwanso kukongola kwa vitamini, B1, B2, B3, B6, C, E, K, P, PP, mchere (potaziyamu, calcium, sodium, magnesium), chitsulo, mkuwa, ayodini , phosphorous, cobalt, etc.), mulinso michere, fructose, shuga, lecithin, amino zidulo, mapuloteni ndi wowuma. Ndi bwino kudya ndi matenda a mtima, chiwindi, ndulu, impso, mkulu acidity m`mimba, mchere kagayidwe matenda ndi osiyanasiyana yotupa njira. Kaloti komanso kupewa chitukuko cha khansa, kusintha magazi mapangidwe ndi zothandiza kwambiri masomphenya.

Mtedza. Mndandanda wa zinthu zonse zothandiza zomwe zili mu mtedza utenga mbali yonse ya nkhaniyi. Mtedza uli ndi mavitamini komanso mchere wambiri. Amachulukitsa potency mwa amuna ndi libido mwa akazi - mtundu wa Viagra wachilengedwe. Mtedza ndi wabwino kwa mtima, masomphenya, ndi kuchepetsa chiopsezo cha matenda a shuga ndi 25-30 peresenti. Mtedza ukhoza kukhala wowonjezera mu mbale, ndikuupatsa piquancy, komanso chotupitsa chodziimira chomwe chimakulolani "kuzizira nyongolotsi".

Nsomba. Ngati nthawi zonse - osachepera katatu pa sabata - mumaphatikizapo nsomba m'malo mwa nyama muzakudya, mukhoza kuchepetsa kwambiri chiopsezo chokhala ndi matenda a mtima (atherosclerosis, matenda a mtima, ndi ena), komanso kuchuluka kwa cholesterol m'magazi. Nthawi yomweyo, pankhani yazakudya komanso zophikira, nsomba sizotsika kuposa nyama (zili ndi zinthu zambiri zothandiza mthupi la munthu - kuyambira 13 mpaka 23% ya mapuloteni, komanso mafuta, zotulutsa ndi mchere), ndipo amachiposa potengera kumasuka kwa chimbudzi cha mapuloteni.

Mkaka. Mkaka, komanso mkaka ndi zothandiza kwambiri kwa thupi. Mkaka uli ndi calcium yofunika kwambiri, yomwe imalimbitsa mafupa. Amayi apakati akulangizidwa kumwa kapu ya mkaka tsiku kukhalabe kashiamu. Mkaka wothira, kapena mabakiteriya omwe ali nawo, amasintha ntchito ya m'mimba.

Tiyi yaukhondo. Kumwa tiyi wobiriwira tsiku lililonse sikungopereka ulemu kwa mafashoni, ndikwabwino kwambiri kwa thanzi. Tiyi wobiriwira amachepetsa chiopsezo cha sitiroko, amalimbitsa chitetezo cha mthupi. Inde, sitikunena za matumba a tiyi. Kumwa chakumwa moona wathanzi ndi wamtengo wapatali kwa thanzi, kugula lotayirira tiyi ndipo makamaka opangidwa m'mayiko kumene ntchito mankhwala zina zoletsedwa.

Wokondedwa. Uchi ndiwothandiza kwambiri: umawonjezera kukana kwa thupi ku matenda ambiri ndipo uli ndi bactericidal properties. Ndi bwino kutenga izo pochiza matenda a chiwindi, m`mimba thirakiti, kupuma ziwalo, etc. zodabwitsa zachilengedwe mankhwala lili mavitamini ambiri (C, K, E, P, gulu B), michere, organic zidulo ndi mapuloteni, ndi mwa kufufuza zinthu - lonse periodic tebulo: potaziyamu, calcium, manganese, chromium, sodium, faifi tambala, pakachitsulo, magnesium, chitsulo, mkuwa, siliva ndi ena.

Nthomba. Chipatso chapadera chomwe chimakhalanso ndi katundu wapadera. Nthochi zimachepetsa nkhawa ndikubwezeretsanso mphamvu zomwe zidatayika. Ali ndi kuchuluka kwa vitamini A, C, kuwonjezera apo, nthochi zili ndi kotala la mlingo wofunikira wa tsiku ndi tsiku wa vitamini B6. Nthochi zimasintha matumbo kuti zigwire bwino ntchito ndipo mozizwitsa m'malo mwa mankhwala otsekemera. Iron yomwe ili mu nthochi imawonjezera kuchuluka kwa hemoglobin m'magazi. Pamwamba pake, zopindulitsa za mankhwalawa zimagonanso mu normalization ya ntchito ya mtima dongosolo, kupereka ubongo ndi mpweya, ndi neutralizing kuchuluka acidity m'mimba. Koma musaiwale kuti mtengo wa mphamvu ya nthochi ndi 90 kilocalories pa magalamu 100, kotero iwo omwe ali ndi nkhawa m'chiuno mwawo sayenera kutengeka ndi nthochi.

Maolivi. Azitona wakuda ndi wobiriwira ali ndi michere yambiri yothandiza, mavitamini komanso kufufuza zinthu m'thupi. Mwachitsanzo, azitona amakhala mowolowa manja kwambiri mu vitamini E, komanso chitsulo. Maolivi amatha kudyedwa ngati chakudya chodziyimira pawokha (azitona wakuda owazidwa ndi mandimu ndikuwaza tsabola wofiira kwambiri ndiwabwino kwambiri pa kadzutsa, mwachitsanzo), komanso m'mbale (maolivi ochepa amakometsera pickle, kuwonjezera kukoma kosawoneka bwino kwa saladi). Zimathandizanso kudya mafuta a azitona. Yesani kupanga saladi zonse zochokera pamenepo. Kuphatikiza pa zinthu zothandiza za azitona, monga chakudya, amakhalanso ndi luso lokongoletsa - amatha kukongoletsa mbale zilizonse mokongola kwambiri.

Kuwonjezera azitona, mapeyala alinso ndi vitamini E. Lilinso ndi potaziyamu yambiri, yomwe ndi yofunikira kuti tipewe matenda oopsa.

Sikokwanira kudziwa zakudya zomwe zili zothandiza komanso chifukwa chake zili zothandiza, ndikofunikira kuganiziranso za mawonekedwe a thupi lanu ndikuwongolera zakudya, poganizira izi. Kudya koyenera ndi koyenera kungathandize kwambiri. Thanzi!

Khalani ndi inu nokha ndikuyamba kuganiza moyenera za chakudya lero.