Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 9 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 1200 Kcal.
Ziphuphu kapena mitu yakuda ndikutupa kwa tiziwalo tating'onoting'ono ta khungu. Ziphuphu zimachitika chifukwa chotseka komanso kuchuluka kwa sebum. Tsoka ilo, ngakhale munthu angafune zochuluka motani, sizingatheke kuti athetse vutoli ndi zodzoladzola ndi njira. Kuti mupeze chithandizo chokwanira, ndibwino kusintha zakudya zanu. Ndizokhudza zakudya zamatenda omwe tikukupemphani kuti mupeze tsopano.
Zakudya zofunika ziphuphu
Pali mitundu iwiri yayikulu yaziphuphu zomwe zimayambitsa: mahomoni komanso osakhala mahomoni.
Nthawi zambiri, ziphuphu zimatha kuwonetseredwa kwakanthawi kosokonezeka kwama mahomoni mthupi ndi matenda a endocrine. Ndi zopatuka izi, monga lamulo, kuchuluka kwa mabakiteriya mthupi kumawonjezeka, komwe kumawonetsedwa ndi mavuto akhungu.
Ngati tikulankhula pazomwe sizimayambitsa mahomoni, izi ndi zomwe zimayambitsa ziphuphu.
- Matenda a m'mimba, kupezeka kwa miyala ya impso, dysbiosis, matenda a chiwindi.
- Maiko okhumudwa komanso kupsinjika pafupipafupi. Zonsezi zimasokoneza ntchito yamatenda a endocrine ndipo zimabweretsa kuwonekera kwa ziphuphu ndi ziphuphu pakhungu la munthu.
- Choterechi chimakhala chibadwa. Ziphuphu zimakonda kubadwa. Ngati wina m'banja mwanu alibe zovutitsa zogwira ntchito bwino, pali mwayi woti vutoli lidzakukhudzaninso. Mwa njira, ndi amuna omwe nthawi zambiri amakhudzidwa ndi ziphuphu.
- Kulakalaka kwambiri khungu. Nthawi zambiri, cheza cha ultraviolet, chomwe chimakakamiza sebum kuti isungidwe pamlingo waukulu, chimayambitsa ziphuphu. Chifukwa chake onetsetsani kuti mumagwiritsa ntchito zoteteza ku dzuwa musanatenthe dzuwa.
- Zakudya zosayenera. Nthawi zambiri ziphuphu zakumaso zimaonekera ndi lalikulu kukhalapo mu zakudya lokoma ndi ufa mankhwala, mafuta mkaka, mtedza, kudya chakudya, khofi ndi mowa.
Tsopano tiyeni tiyankhule mwachindunji za zakudya zomwe akatswiri amanena kuti amatsatira ziphuphu. Choyamba, ndikofunikira kusiya (kapena kuchepetsa kwambiri) chakudya chomwe chimawonjezera kuchuluka kwa cholesterol m'magazi: zonunkhira ndi zonunkhira, mayonesi, ketchup, msuzi wamafuta osiyanasiyana, nyama yamafuta, mafuta anyama, nyama yosuta, zakudya zokazinga. , zakudya zosiyanasiyana zofulumira, maswiti (kupatula uchi). Chiwerengero chachikulu cha zinthu izi pa menyu akhoza oversaturate thupi ndi poizoni.
Kuchuluka kwa khofi ndi zakumwa zomwe zili ndi caffeine wambiri kungathenso kutaya khungu. Kulowetsedwa kwa chinthu ichi m'thupi kumapangitsa kupanga mahomoni monga cortisol. Ndipo kuchuluka kwa cortisol kumayambitsa ziphuphu. Hormone iyi imalumpha, mwa njira, komanso yolumikizana ndi zovuta. Ichi ndichifukwa chake kusinthasintha kwamaganizidwe pafupipafupi kumathanso kusangalatsa khungu lathu.
Simuyenera kutengeka ndi nyama ndi mkaka wamafuta, chifukwa mankhwalawa ali ndi mapuloteni ambiri, omwe amayambitsa kupanga mahomoni a steroid. Zimayambitsanso mavuto a khungu.
Zimalimbikitsidwanso kusiya shuga. Ndibwino kuti musadye supuni zopitilira 5-6 zake tsiku lililonse (ndipo ngakhale pamenepo, pakakhala zovuta ndi kunenepa kwambiri). Kulibwino kuti musinthe ndi shuga kapena shuga wofiirira (inde, komanso pang'ono).
Ngati ziphuphu zimadziwonetsera bwino, kukana kwathunthu zakumwa zoledzeretsa ndikofunikira, popeza zinthu zomwe zimapezeka mu mowa zimatha kukulitsa chitetezo (chotchinga) cha chiwindi. Chifukwa cha izi, thupi limasonkhanitsa zinthu zowonjezereka zowononga, ndipo mawonekedwe a khungu amavutika kwambiri.
Yesetsani kusiyanitsa menyu yanu momwe mungathere pogwiritsa ntchito zakudya zopatsa thanzi. Mukamadya ziphuphu, muyenera kuganizira zakudya zotsatirazi:
- nyama yowonda;
- nsomba zowonda ndi nsomba;
- mkaka, mkaka wothira (wopanda mafuta kapena mafuta osapitirira 5%);
- tirigu wathunthu: buckwheat, mpunga (makamaka bulauni), balere, oatmeal;
- zipatso ndi ndiwo zamasamba zopanda kukhathamira.
Ponena za zakumwa, tikulimbikitsidwa kuti tisankhe mitundu yosiyanasiyana ya tiyi, timadziti tofinya kumene komanso timadziti tatsopano, komanso, madzi oyera opanda mpweya.
Mafuta sangachotsedwe kwathunthu muzakudya, koma sayenera kukhuta. Izi zikutanthauza kuti mafuta anyama, margarine ndi mitundu ina yazinyama ziyenera kutsanzikana. Gwiritsani ntchito mafuta a masamba, koma yesetsani kuti musawatenthe, koma idyani mwatsopano (mwachitsanzo, kuvala saladi zamasamba).
Kwa ziphuphu, tikulimbikitsidwa kuti tidye kasanu patsiku. Ngati mukufuna kuchepa thupi, ingocheperani pang'ono pamiyeso yanu ndikuyesera kudya zakudya zonenepetsa. Poterepa, kuti muwone msanga, mutha kukana kudya pambuyo pa 5 pm. Pomwe cholinga chanu ndikungowonjezera khungu, mutha kudya nthawi iliyonse masana, koma kuchepetsa nthawi yamadzulo mpaka maola atatu magetsi asanatuluke (kuti musavulaze chimbudzi ndikugona bwino). Ndipo ngati muphatikizanso masewera (omwe, ambiri, sangapweteke mulimonsemo), mwina posachedwa muwona zosintha zabwino zomwe zimawonetsedwa osati pakhungu komanso pamtundu.
Mofananamo ndi zakudya za matendawa, kulimbikitsanso kudya mavitamini ambiri. Mavitamini a gulu B amafunikira kwambiri. Kugwiritsa ntchito mavitamini a magulu A, E, C, sulfure, mkuwa, zinc, iron kungathandizenso thupi kuthana ndi vutoli mwachangu. Amatha kupezeka osati ndi chakudya chokha, komanso kuchokera pakukonzekera kwapadera. Zachidziwikire, muyenera kusamalira khungu lanu nthawi zonse, kuphatikiza ndi zodzoladzola.
Pafupifupi chakudya mlungu uliwonse ziphuphu zakumaso
Lolemba
Chakudya cham'mawa: muesli wopanda shuga, wothira mkaka; tiyi.
Akamwe zoziziritsa kukhosi: mabisiketi angapo ndi tiyi.
Chakudya chamasana: msuzi wa mtola, zosakaniza zake ndizo, kuwonjezera pa chinthu chachikulu, ng'ombe yowonda, mbatata zina, kaloti ndi masamba amadyera osiyanasiyana; Magawo 1-2 a mkate (makamaka kuchokera ku ufa wolimba); peyala ndi kapu ya msuzi wa apulo watsopano.
Chakudya chamasana: kapu yamkaka wowotcha kapena kefir.
Chakudya chamadzulo: nsalu yophika nsomba; saladi wa nkhaka, tomato, kabichi ndi amadyera; tiyi.
Lachiwiri
Chakudya cham'mawa: kanyumba tchizi ndi zipatso zouma ndi mtedza wodulidwa; tiyi.
Akamwe zoziziritsa kukhosi: nthochi.
Chakudya chamasana: borscht wokonzedwa ndi pang'ono kirimu wowawasa wamafuta ochepa; mkate wambewu; Ma plums ang'onoang'ono awiri ndi madzi a makangaza (2 ml).
Chakudya chamasana: ma kiwis ang'onoang'ono.
Chakudya chamadzulo: gawo la nyama yolonda goulash; buckwheat; phwetekere; kapu ya madzi a zipatso.
Lachitatu
Chakudya cham'mawa: oatmeal, wophika mkaka, ndikuwonjezera zipatso zouma; Tositi yonse ya tirigu; tiyi.
Akamwe zoziziritsa kukhosi: 2 makeke Taphunzira.
Chakudya chamasana: msuzi wa nsomba wopangidwa ndi nsomba zowonda, kaloti, mbatata, amadyera osiyanasiyana; magawo angapo a mkate wa rye; nkhaka ndi kapu ya madzi a phwetekere.
Zakudya zoziziritsa kukhosi masana: pafupifupi 200 ml ya yogurt yokometsera yopanda zowonjezera.
Chakudya chamadzulo: mphodza wa masamba wopangidwa ndi tsabola belu, zukini, nyemba zobiriwira, kaloti, zitsamba; chidutswa cha buledi wonyezimira, apulo ndi tiyi.
Lachinayi
Chakudya cham'mawa: 2 mazira a nkhuku yophika; masamba ochepa a letesi; Tositi yonse ya tirigu; tiyi.
Akamwe zoziziritsa kukhosi: toast kapena angapo tirigu crisps; tiyi.
Chakudya chamasana: nyama yophika kapena yophika ya nkhuku; saladi wa tomato, nkhaka ndi amadyera; chidutswa cha mkate wa rye; pichesi.
Chakudya chamasana: kapu ya kefir.
Chakudya chamadzulo: gawo la mpunga wofiirira mukakhala ndi nsomba zowonda zophika kapena zophika; nkhaka ndi kapu yamadzi amphesa.
Friday
Chakudya cham'mawa: phala la buckwheat lophika mkaka, pomwe mutha kuwonjezera batala pang'ono; mkate wonse wa tirigu ndi tiyi.
Akamwe zoziziritsa kukhosi: nthochi.
Chakudya chamasana: msuzi wa kabichi wophika msuzi wamafuta ochepa; chidutswa cha mkate wa rye; msuzi wa apulo (200 ml).
Chakudya chamasana: apulo wophika.
Chakudya chamadzulo: mphodza zamasamba ndi ng'ombe yocheperako; lalanje kapena 2-3 tangerines; tiyi.
Loweruka
Chakudya cham'mawa: nthunzi yotulutsa mazira awiri a nkhuku; Tositi yathunthu ndi tiyi.
Akamwe zoziziritsa kukhosi: mabisiketi 2-3 mabisiketi; tiyi.
Nkhomaliro: msuzi wa nkhuku wokhala ndi pasitala wolimba kapena dzinthu; nkhaka ndi phwetekere saladi; chidutswa cha mkate wa rye ndi madzi a lalanje (200 ml).
Chakudya chamasana: kefir kapena mkaka wowotcha (200 ml).
Kudya: 2 cutlets ng'ombe zophika; supuni zingapo za phala la barele; tsabola belu ndi tiyi.
Sunday
Chakudya cham'mawa: phala lambiri lokhala ndi mkaka; toast ndi tiyi.
Akamwe zoziziritsa kukhosi: peyala.
Chakudya chamasana: msuzi wa nsomba kuchokera ku nsomba zowonda; Magawo awiri azakudya zonse kapena mkate wa rye nkhaka ndi saladi wa phwetekere; lalanje; madzi a maula (2 ml).
Otetezeka, apulo.
Chakudya chamadzulo: mpunga wofiirira wa pilaf ndi nyama yopanda nkhuku; vinaigrette pang'ono; mkate wonse wambewu; tiyi.
Zakudya zotsutsana ndi ziphuphu
- Zakudya zamatenda ndizofunikira kwambiri pazakudya. Chifukwa chake moyo molingana ndi njirayi ungakhale wothandiza osati kwa anthu okha omwe akukumana ndi vuto la khungu, komanso kwa aliyense amene akufuna kusunga thanzi ndikusunga (kapena kupeza) kukongola kwa chiwerengerocho.
- Simuyenera kutsatira zakudya zomwe zafotokozedwazo ngati muli ndi zina zilizonse zathanzi kapena matenda omwe amafunikira zakudya zapadera.
Ubwino wa Zakudya Zakudya Zam'mimba
- Kudya ziphuphu kumathandiza kuthetsa vuto lomwe limalepheretsa anthu ambiri kusangalala ndi moyo mokwanira chifukwa cha mawonekedwe awo.
- Njira imeneyi sikakukakamizani kuti musowe ndi njala, mosiyana ndi zakudya zambiri, imakuthandizani kuti muzidya bwino komanso mosiyanasiyana.
- Thupi silimapanikizika. M'malo mwake, monga lamulo, thanzi limangokhala bwino.
- N'zochititsa chidwi kuti chakudya cha ziphuphu chimathandizanso kuchepetsa chiopsezo cha matenda a mtima, matenda a shuga ndi kunenepa kwambiri, ndipo ndi kusintha pang'ono kumakuthandizani kuti muchepetse mapaundi owonjezera.
Zoyipa zakudya kwa ziphuphu
- Popeza chakudyachi chimapatsa zipatso zambiri, anthu ena amakhumudwa m'mimba. Ngati mungakumane ndi vuto lotere, ndibwino kuti muchepetse kuchuluka kwa chakudya cha zipatso ndikubweretsa mphatso zachilengedwe pamndandanda pang'onopang'ono (makamaka ngati mudadyako pang'ono kale).
- Komanso, si aliyense amene angakonde kutalika kwa njirayi. Zotsatira zoyambirira zowonekera pakutsatira izi nthawi zambiri zimawoneka patatha pafupifupi masabata 3-4.
- Koma, kuti vutoli lisabwerere, mfundo zoyambirira za chakudyazo ziyenera kutsatira nthawi yonse ya moyo. Chifukwa chake zakudya zam'mbuyomu ziyenera kukonzedwanso kwathunthu. Koma kukongola, monga mukudziwa, kumafuna kudzimana.
- Ndipo kuphwanya koteroko kumangopindulitsa mawonekedwe anu ndi thanzi lanu. Yesani!
Kudya zakudya zina kwa ziphuphu
Pitirizani zakudya zamatenda, ngati mukumva bwino, zitha kukhala zazitali momwe mungafunire. Pomwe zinthu zikuyenda bwino, nthawi zina mumatha kudzilola kuti mupeze chakudya, koma yesetsani kuti musatengeke komanso musasinthe kwambiri chakudyacho, ngakhale khungu lanu liziwoneka bwino bwanji.