M'kugwa, kupezeka kwa mavitamini kumauma mwachilengedwe: kuchuluka kwa zinthu zathanzi kumatha, nthawi zambiri ma carbohydrate olemera amagwera m'mbale zathu. Kuti mudzipatse mphamvu, kuti musanenepe kwambiri ndikupewa kukhumudwa kwa autumn, tsatirani malamulo awa:
1. Lingaliro lakuti kumayambiriro kwa autumn muyenera kuonjezera calorie ya zakudya zanu sizowona. Yesani kusuntha kwambiri m'malo modya molemera.
2. Tengani monga maziko a zakudya zanu zipatso ndi ndiwo zamasamba, makamaka chikasu ndi lalanje. Izi ndi dzungu, kaloti, persimmons, mandimu, zipatso za citrus. Samalani kabichi - stewed kapena sauerkraut. Musaiwale za mkaka wothira - kanyumba tchizi, kirimu wowawasa ndi kefir.
3. Siyani phala lathanzi la chakudya cham'mawa kapena chamasana - lidzapereka chakudya choyenera cha carbohydrate. Perekani zokonda kwa buckwheat, mpunga ndi oatmeal.
4. Maziko a kusakaniza bwino kwa chakudya ndi zakudya zochepa. Gawani chakudya chanu m'zakudya 6 ndipo musadye usiku wonse.
5. Chifukwa cha kusowa kwa dzuwa, nthawi yophukira imachepetsa kwambiri kuchuluka kwa serotonin m'thupi lathu. Osadzitengera chokoleti kuti mubwezerenso mahomoni osangalala, koma khalani ndi nthawi kunja masana.
Ndi zakudya ziti zomwe zingakhale zothandiza kugwa?
Dzungu ndi mfumukazi ya nyengo. Mabulosi awa ali ndi zowerengera, komanso pamtengo "wokoma" kwambiri. Dzungu litha kugwiritsidwa ntchito kupanga "zakudya zitatu kuphatikiza compote" - soups, chimanga, maswiti, ndi madzi. Dzungu ndi wolemera mu carotene ndipo bwino chotengedwa ndi m`mimba thirakiti.
Tsabola za belu zimagwirizana ndi dzungu - msomali wa tebulo. Ikhoza kuphikidwa, yokazinga, yodzaza ndi zamzitini. Tsabola wa Bell ali ndi vitamini C ndi A wambiri - kulimbana ndi chimfine cha nyengo ndikuthandizira kutha kwa tsitsi ndi misomali.
Chivwende chodzaza ndi fructose ndi shuga - paradiso wochepetsera thupi ndi dzino lokoma. Chivwende chili ndi mavitamini a gulu B, C, kupatsidwa folic acid, CHIKWANGWANI, chimathandiza "kutsuka" thupi, koma samalani - amaika maganizo kwambiri pa impso!
Zukini, ngakhale si zachilendo mu kugwa, zidzatalikitsa kukoma kwanthawi zonse kwa chilimwe ndikukuthandizani ndi mavitamini. Ma calorie otsika, ndiwofunikira kwenikweni m'chilichonse: mu supu, mbale zam'mbali, ndi zophika. Zukini zimathandizira kuchepetsa kutupa.
Maapulo ndi mpulumutsi kwa omwe amazolowera kudya. Onse amakhutitsidwa ndi kukoma kokoma, ndipo amasokoneza malingaliro olemetsa okhudza chakudya. Kuphatikiza apo, ndi gwero lalikulu la fiber, lomwe limathandizira kuti m'mimba ndi matumbo anu zigwire ntchito.
Sipinachi imakhala ndi mavitamini A, B2, B6, H (biotin), C, K, kupatsidwa folic acid, calcium, potaziyamu ndi magnesium - multivitamin yonse! Lili ndi mapuloteni ambiri, limakhudza kagayidwe kachakudya, limayang'anira kagayidwe kachakudya ndi kuchepetsa kutopa.
Nkhuyu ndi gwero la potaziyamu, mtsogoleri mu zomwe zili. Nkhuyu zimatha kudyedwa ngati mchere komanso kuperekedwa ndi maphunziro ena akuluakulu. Nkhuyu zilinso ndi carotene, mapuloteni ndi ayironi pa thanzi lanu.
Khalani wathanzi!