Vuto la 1
Zinthu zomwe zikuwonetsedwa pamenepo sizikugwirizana ndi chakudya, koma zimakhudza thanzi. Action zofunikira kwa ife ngati tikufuna kuonda. Ndipo tiyenera kuonda chifukwa kunenepa kwambiri kumawopsa chifukwa cha matenda ashuga, matenda amtima ndipo, malinga ndi kafukufuku waposachedwa, khansa.
Timafunika madzi okwana malita awiri patsiku. Komanso madzi yoyera, yosaphika - imakhala ndi vuto la detox.
Vuto la 2
Masamba ndi zipatso… Popanda iwo, paliponse - timafunikira mpaka ma 5-6 ma servings patsiku kuti tikhale oyenera. Zakudya izi ndizopangira mavitamini, michere, ma antioxidants ndi fiber. Muyenera kuyesa kudya ndiwo zamasamba ndi zipatso zamitundu yosiyanasiyana - utoto wosiyanasiyana, umakhala ndi zakudya zambiri.
Zogulitsa zambewu zonse… Omwe amapereka chakudya chambiri chomwe chimapatsa kukhuta kwanthawi yayitali ndikuwongolera magawo azishuga zamagazi. Njira yathanzi m'malo mwa shuga wosavuta.
Nsomba ndi nsomba zam'nyanja… Ndi puloteni yosavuta kugaya komanso omega-3 acid. Kumbukirani kuti nsomba zazikuluzikulu monga tuna sizingadyedwe nthawi zambiri - zolusa ndizomwe zimalumikizana ndi chakudya, zimadzipangira mankhwala a mercury ndi ma poizoni ena, omwe, tsoka, ndilolemera m'nyanja zapadziko lonse lapansi. Ndi bwino kusankha nsomba yaying'ono komanso yopanda vuto - chowotcha, mchere, dorado, ndi zina zambiri.
Vuto la 3
Mafuta a masamba… Linseed, maolivi, soya, mpendadzuwa. Gwero la omega 3, zida zake zotsutsana ndi zotupa zimadziwika kale ndikugwiritsidwa ntchito pazakudya zodziwika bwino zaku Mediterranean.
Walnuts… Malinga ndi kafukufuku, amachepetsa kukula kwa njira yotupa mthupi.
Alirezatalischi… Makina opanga "zopatsa mphamvu" - ndiye kuti, amafulumizitsa kagayidwe kake ndikuyambitsa kuwotcha mafuta. Makamaka pankhaniyi, ginger ndi tsabola ndi zabwino.
Vuto la 4
Zakudya zamkaka zotsika mafuta… Mafuta otsika ndendende - kuti musalemetse thupi ndi mafuta m'thupi, koma perekani calcium.
Nyama yotsamira, maziraTimafunikira mapuloteni azinyama moyo wabwinobwino. Nyama yokha ndiyo imakhala ndi amino acid ofunikira komanso mavitamini osungunuka. Apanso, mawu ofunikira ndi "kudalira".
Ndine… Chofunika kwambiri mu anti-inflammatory piramidi. Mutha kudya zipatso, kugwiritsa ntchito ufa wa soya, kuwonjezera msuzi wa soya wowerengeka pazakudya. Komabe, zochuluka kwambiri, soya amachulukitsa chiopsezo chokhala ndi khansa ya m'mawere, motero kudziletsa ndi lamulo lalikulu pano.
Tiyi… Makamaka zobiriwira. Katundu wambiri wa antioxidants, malinga ndi kafukufuku wambiri, amalimbana bwino ndi khansa. Muli khofiine wambiri, ngati mumamwa kwambiri, amatulutsa mavitamini ndi mchere m'thupi. Chifukwa chake, iyeneranso kuchepetsedwa, makamaka zikafika pachakudya cha ana, achinyamata kapena odwala matenda oopsa.
Chokoleti ndi vinyo wofiira… Yodzaza ndi ma antioxidants ambiri, akatswiri azakudya amawalimbikitsa monga zowonjezera zosangalatsa pazosankha zanu zatsiku ndi tsiku.
Vuto la 5
Mkate woyera, koloko… Zakudya zopanda pake mwamtheradi. Mukamadya pang'ono, mumakhala bwino.
Nyama Yofiira Yamafuta… Chokoma, koma chovulaza. Imadziwika kuti ndi khansa. Akatswiri azaumoyo amalimbikitsa kuti kuchepa kwa nyama yofiira ndikofunikira kwambiri pakukula kwa khansa ya m'matumbo.