Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 1070 Kcal.
Monga mukudziwa, zakudya si zakudya umalimbana kuwonda. Muyenera kudziwa kuti mothandizidwa ndi zakudya zapadera mungathe "kukambirana" ndi thupi za momwe zimagwirira ntchito. Tikukulangizani kuti mudziwe njira imodzi yochiritsira masiku ano - chakudya cha chitetezo chokwanira. Tiye tikambirane za momwe muyenera kupanga menyu yanu kuti muwonjezere chitetezo chathupi.
Zakudya zofunika kuti chitetezo chamthupi chitetezeke
Choyamba, tiyeni tiyang'ane pa zizindikiro zosonyeza kuti chitetezo cha mthupi chachepa ndikupempha thandizo. Mfundo yakuti chitetezo chachilengedwe cha thupi sichigwira ntchito mokwanira ndi umboni wa matenda omwe amapezeka kawirikawiri. Tikukamba za vuto pamene mukukumana ndi matenda (ARVI, pachimake kupuma matenda, chimfine, zilonda zapakhosi ndi ena "mabwenzi" awo) osachepera 4-5 pachaka. Ngati matenda otere amachitika ka 8 kapena kupitilira apo m'miyezi 12, ndiye kuti chakudya chimodzi sichingachitike. Pankhaniyi, tikulimbikitsidwa kukaonana ndi immunologist.
Komanso, kutopa kwakukulu, kusakhazikika kwa malingaliro kungasonyeze chitetezo chochepa (mumakwiya mosavuta, maganizo anu amasintha popanda chifukwa, etc.). Kusakwanira chitetezo chachilengedwe cha thupi kungayambitsenso kuvutika maganizo ndi matenda ena amaganizo.
Zakudya zopanda thanzi zimathanso kupondereza chitetezo chokwanira. Kuti musakumane ndi vuto lamtunduwu, tikulimbikitsidwa kuti muchepetse maswiti a sitolo muzakudya zanu (omwe ali ndi utoto amakhala owopsa kwambiri), ogula zam'chitini, zakudya zosiyanasiyana, momwe munali malo opangira zokometsera.
Kudya mopambanitsa kungachepetsenso chitetezo chathupi. Kuperewera kwa chakudya komanso kupuma kwakukulu (makamaka chakudya 1-2 pa tsiku) sizowopsa. Mwachibadwa, kusuta fodya ndi kumwa mowa mopitirira muyeso sikumawonjezera chitetezo chokwanira ndipo sikumawonjezera thanzi la munthu.
Maselo a chitetezo chamthupi amayamba kugwira ntchito moyipa kwambiri chifukwa cha kuwala kwa ultraviolet komanso malo osayenera. Mpweya wotulutsa injini, mankhwala ophera tizilombo, omwe nthawi zambiri amakhala "odzaza" ndi zipatso ndi ndiwo zamasamba, madzi akumwa opanda pake - adani a chitetezo chamthupi. Choncho, yesetsani kudya masamba ndi zipatso kumayambiriro kwa nyengo yawo, kumwa madzi oyeretsedwa ndi apadera Zosefera, kupuma mpweya wabwino. Kumwa mankhwala, makamaka maantibayotiki ndi mankhwala opha ululu osiyanasiyana, kungathenso kusokoneza chitetezo cha mthupi.
Tsopano tiyeni tiganizire ndi zakudya ziti zomwe ziyenera kudyedwa kuti chitetezo cha mthupi chikhale bwino… Kodi muyenera kuyang'ana chiyani popanga zakudya?
Sauerkraut
Pa nayonso mphamvu, ma microorganisms opindulitsa monga ma probiotics amapangidwa mu kabichi. Malingana ndi katundu wawo, iwo sali otsika kwambiri kwa "anzawo" omwe ali mu mkaka wofufumitsa. Kugwiritsiridwa ntchito kwa sauerkraut kumakhudzanso matumbo a microflora (kumene maselo a chitetezo cha mthupi amabadwa), amapereka thupi ndi mavitamini A ndi B, potaziyamu, calcium, phosphorous, magnesium.
Zipatso (makamaka black currants)
Black currants ndi zipatso zina zimakhala ndi mavitamini C ambiri (mu 100 g wa zipatso mpaka 200 mg wa chigawo chofunikira ichi), A, E, PP. Onsewa ali ndi zotsatira zabwino pa chitetezo cha thupi. Kuti chitetezo cha mthupi chitetezeke, tikulimbikitsidwa kudya zosachepera 100 g za mphatso zachilengedwe izi patsiku. M'nyengo yozizira, mutha kusintha zipatso zatsopano ndi mazira, komanso kudya jamu ndi jamu, kumwa zakumwa za zipatso ndi zakumwa za zipatso zochokera pa iwo. Amathandizanso kwambiri.
Adyo
Garlic ndi mankhwala achilengedwe achilengedwe. Sizopanda pake kuti wakhala akutchedwa “mankhwala a matenda onse” kwa nthaŵi yaitali. Ndikofunikira kwambiri kuyambitsa adyo muzakudya ndi kuyamba kwa nyengo yozizira, pamene matenda akugwira ntchito kwambiri.
Uchi ndi mungu
Kuweta njuchi ndi mankhwala achilengedwe. Ali ndi zakudya zambiri zathanzi zomwe thupi limafunikira pochita masewera olimbitsa thupi. Uchi ndi mungu ndizodziwika bwino chifukwa cha mphamvu zawo zolimbitsa thupi. Awo ntchito ndi zothandiza kupewa zosiyanasiyana tizilombo matenda. Onjezani supuni ya tiyi yachirengedwe ichi m'mawa wanu wotumikira oatmeal kapena kanyumba tchizi. Osawopa kukhala bwino. Ndi menyu yokonzekera mwanzeru, izi zibweretsa zopatsa mphamvu zochepa, koma mwayi wokumana ndi matenda udzachepetsedwa kwambiri.
Mbewu zophuka (makamaka tirigu ndi nyemba)
Mbewu zotere zimathandizira kukulitsa chitetezo chamthupi, chifukwa ndi ma biostimulants amphamvu. Mphukira zimakhala ndi mavitamini ambiri A, B, C, E ndi amino acid, omwe ali ndi zotsatira zabwino pakugwira ntchito kwa thupi.
nsomba
Salmoni ndi nsomba zina zidzapatsa thupi selenium, chinthu chothandiza kwambiri chomwe chimawonjezera chitetezo chokwanira. Nsomba zilinso ndi phosphorous ndi omega-3 acids, zomwe zimapangitsa kuti ziwalo zizigwira ntchito bwino. Komanso, kuti muwonjezere nkhokwe zamafuta athanzi, tikulimbikitsidwa kuti mulowetse mtedza pang'ono, mafuta a masamba (mafuta a rapeseed ndiwothandiza kwambiri) ndi nyemba.
Nyama yotsamira
Zakudya za nyama zimapatsa thupi zinc ndi chitsulo, popanda kuchuluka kokwanira komwe kumakhala pachiwopsezo cha matenda osiyanasiyana.
Yogurt zachilengedwe ndi zina thovu mkaka mankhwala
Mkaka kumathandiza kukhala olondola mlingo wa probiotics m`thupi, kumathandiza pa matenda a chifuwa ndi akuthamanga mphuno, ndipo m`malo relieves matenda.
bowa
Mphatso za chilengedwe zimenezi zimathandiza kuti thupi liyeretsedwe mwachibadwa, zomwe zimawonjezera chitetezo cha mthupi.
Masamba ndi zipatso
Zamasamba ndi zipatso zosiyanasiyana zimapatsa thupi fiber, zomwe zimakhudza magwiridwe antchito a matumbo. Ntchito yake ndi yofunika kwambiri pachitetezo chokwanira komanso metabolism yabwino kwambiri.
Chakudya cha chitetezo chamthupi chikhoza kutsatiridwa kwa nthawi yonse yomwe mukufuna, chifukwa chimakhala ndi zakudya zabwino komanso zolondola. Koma pokonzekera menyu, ndi bwino kuganizira ngati mukufuna kuchepetsa thupi kapena kusunga kulemera kwanu komwe kulipo kapena ngakhale kulemera. Sankhani ma calorie ofunikira komanso kuchuluka kwa chakudya.
Aliyense pa zakudya kuti amateteza thupi ku matenda tikulimbikitsidwa kudya pafupipafupi Mlingo zolimbitsa. Yesani kudya osachepera kanayi pa tsiku (ndipo makamaka 5-6). Ndikoyenera kudya chakudya chamadzulo pasanathe 19:00 (pamaximum 20:00). Kuti muziziritsa nyongolotsi, mukagona mochedwa, mutha kumwa kapu ya kefir (makamaka mafuta ochepa) kapena zinthu zina zamkaka zomwe mumakonda.
Kuphatikiza pa zakudya, ndikofunikira kuthandizira thupi ndi zolimbitsa thupi zolimbitsa thupi mwamasewera ndikuyenda mumpweya wabwino, komanso kugona bwino. Pazifukwa zodzitetezera, tikulimbikitsidwa kutsatira zakudya zachitetezo (osachepera milungu iwiri) 2-3 pachaka. Izi ndi zoona makamaka kumayambiriro kwa nyengo yozizira, komanso kumayambiriro kwa kasupe, pamene thupi limafunikira thandizo la vitamini.
Chitsanzo cha zakudya zakudya chitetezo chokwanira kwa sabata
Lolemba
Chakudya cham'mawa: mazira ophwanyidwa opangidwa kuchokera ku mazira awiri (ophika bwino) ndi mkate wambewu; magawo awiri a tchizi wopanda mafuta; kapu ya mkaka.
Chakudya chamasana: wokazinga mu poto youma kapena Turkey; sangweji yopangidwa kuchokera ku chidutswa cha mkate wathunthu, mapeyala, phwetekere ndi anyezi wobiriwira; zidutswa zingapo za vwende.
Chakudya chamadzulo: mbale ya supu ya masamba; saladi wa nsomba fillets, sipinachi ndi ochepa zipatso, okoleretsa ndi pang'ono masamba mafuta.
Lachiwiri
Chakudya cham'mawa: ma smoothies opangidwa kuchokera ku chisanu kapena mwatsopano sitiroberi, nthochi, 2 tbsp. l. flaxseed ndi yogurt yopanda kanthu.
Chakudya chamasana: nyemba zophika; sangweji yopangidwa kuchokera ku mkate wopanda tirigu, bere la nkhuku, letesi ndi phwetekere.
Chakudya chamadzulo: nyama yophika kapena yophika yofiira; mbatata zingapo mu yunifolomu; saladi ndi sipinachi, peyala, walnuts ndi madontho ochepa a rapeseed mafuta.
Lachitatu
Chakudya cham'mawa: mkate wonse wa tirigu ndi zipatso ndi yogurt.
Chakudya chamasana: tuna mumadzi ake; masamba a letesi; zidutswa ziwiri za tirigu; saladi wa kaloti, lalanje ndi kiwi.
Chakudya chamadzulo: kuwotcha ng'ombe ndi ndiwo zamasamba; 2 tbsp. l. mpunga wofiira ndi broccoli wophika.
Lachinayi
Chakudya cham'mawa: oatmeal, womwe ukhoza kuphikidwa mu mkaka, ndi kusakaniza zipatso zatsopano kapena mazira, mbewu za fulakesi ndi walnuts.
Chakudya chamasana: Burrito yopangidwa ndi ufa wa tirigu, tchizi wopanda mafuta ochepa, nyemba zakuda, tomato ndi anyezi; magawo angapo a vwende kapena mango.
Chakudya chamadzulo: spaghetti ya durum tirigu ndi bowa wophika ndi msuzi wa adyo; braised kabichi; kapu ya mkaka (ngati mukufuna).
Friday
Chakudya cham'mawa: muesli wopanda shuga wokhala ndi zoumba, zokometsera mkaka.
Chakudya chamasana: supu ya masamba; mkate wonse wa tirigu wokhala ndi tchizi wopanda mafuta ochepa komanso mulu wa mphesa.
Chakudya chamadzulo: taco wopangidwa ndi nsomba zophikidwa ndi mafuta ochepa, tortilla ya chimanga, kabichi wodulidwa, anyezi wophika ndi tsabola wa belu wokhala ndi phwetekere msuzi.
Loweruka
Chakudya cham'mawa: omelet awiri nkhuku mazira, bowa ndi sipinachi; toast yonse yambewu ndi kapu ya mkaka.
Chakudya chamasana: timbewu tating'ono tating'ono tating'ono ndi tchizi tating'onoting'ono; zipatso ndi mabulosi mbale ya maapulo, sitiroberi ndi mavwende.
Chakudya chamadzulo: quesadilla, yomwe imaphatikizapo chifuwa cha nkhuku, mapeyala, tchizi chamafuta ochepa, nyemba zakuda ndi tortilla ya tirigu.
Sunday
Chakudya cham'mawa: keke ya mkate wopangidwa kuchokera ku ufa wa tirigu, wokazinga ndi mafuta ochepa a rapeseed, maapulo ndi sinamoni.
Chakudya chamasana: pasitala wovuta wothira walnuts wodulidwa, tomato ndi azitona; kuphika broccoli.
Chakudya chamadzulo: Msuzi wowonda ndi adyo ndi kaloti; mbatata yophika.
Zindikirani... Ndi bwino kukhala ndi akamwe zoziziritsa kukhosi masiku onse ndi zipatso, ndiwo zamasamba, pang'ono otsika mafuta mkaka kapena thovu mkaka mankhwala (yogurt, kefir, kanyumba tchizi), mtedza.
Zakudya contraindications kwa chitetezo chokwanira
Aliyense yemwe alibe thanzi lomwe limatanthauza kutsatira menyu yapadera akhoza kudya molingana ndi njira yomwe akufuna.
Mapindu A Zakudya
- Kuphatikiza pakuwonjezera chitetezo chokwanira pazakudya, mutha, ngati mukufuna, kuchepetsa thupi kapena kunenepa. Mukungoyenera "kusintha" zopatsa mphamvu zama calorie.
- Potsatira malamulo ofotokozedwawo, thupi silidzakhala ndi kusowa kwa zakudya. M'malo mwake, ziwalo zake ndi machitidwe ake azigwira ntchito bwino.
- Zakudya zopatsa thanzi zimakuthandizani kuti mukhale okhutira komanso omasuka nthawi zonse.
- Zochita zolimbitsa thupi sizidzakhudzidwanso, zakudya zimangolimbikitsa masewera.
Kuipa kwa Zakudya Zosatetezeka
- Chitetezo "sichidzayenda bwino" m'masiku angapo. Ngati mukufuna kukwaniritsa zotsatira zazikulu polimbana ndi thupi lathanzi, muyenera kutsatira zakudya zoteteza chitetezo chokwanira kwa nthawi yayitali, ndipo ndi bwino kutsatira malamulo ake oyambira moyo wanu wonse.
- Padzakhala kofunikira kuwunikiranso zambiri zamadyedwe anu, makamaka ngati mfundo za zakudya zanu zinali kutali ndi zomwe tafotokozazi.
Kubwezeretsanso zakudya
Mutha kumamatira ku chakudya cha chitetezo chokwanira, ngati sichikupangitsani kukhala omasuka, nthawi iliyonse.