Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 8 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 900 Kcal.
Zakudya zathu zimakhudza osati chiwerengero chokha, komanso chikhalidwe cha khungu. Khungu ndi gawo lofunika kwambiri la excretory system ya thupi. Zakudya zonse zomwe timadya "zimadutsa" mwa iwo. Chifukwa chake, sizosadabwitsa kuti mawonekedwe ndi mawonekedwe a khungu amasiya kukhumbitsidwa ndi menyu opangidwa molakwika.
Zoonadi, njira zodzikongoletsera ndi njira zosiyanasiyana zingathe kukonzanso "chophimba" cha thupi lathu, koma palibe chomwe chingalowe m'malo mwa zakudya zokonzedwa bwino.
Zakudya zofunika pakhungu
Malinga ndi zomwe zimafunikira pakudya pakhungu, kugwiritsa ntchito mankhwala okhala ndi mafuta ochulukirapo, mchere wambiri, ndi shuga kumaloledwa. Muyeneranso kupatula (osachepera momwe mungathere) chakudya "chachangu", zakudya zamzitini zosiyanasiyana, zinthu zomalizidwa pang'ono, mbale zokazinga ndi kuzifutsa, maswiti amafuta. Kugwiritsiridwa ntchito kwa mowa wambiri, soda, zakumwa zoledzeretsa ndi shuga, khofi ndi kusuta sikuli bwino kwambiri pakhungu.
Zakudya zapakhungu ziyenera kukhala ndi mtundu wolondola wa mapuloteni, mafuta ndi chakudya. Popanda zinthu zama carbohydrate, munthu amayamba kusowa mphamvu ndipo amatopa msanga. Pofuna kupewa izi, muyenera kupereka thupi ndi masamba, zipatso, dzinthu (mpunga bulauni, unprocessed oatmeal, buckwheat), coarse mkate, nyemba zosiyanasiyana, mtedza.
Mapuloteni ofunikira kukongola kwa khungu ndi thanzi amapezeka mu nsomba zowonda ndi nyama, mazira, nsomba zam'madzi, mkaka ndi mkaka wowawasa. Koma magwero abwino kwambiri amafuta athanzi ndi nsomba zonenepa, azitona, mafuta a masamba (azitona, flaxseed), avocado.
Monga lamulo, zotsatira zowoneka za zakudya zapakhungu zimawonekera pakatha milungu 3-4. Ngakhale, mosakayikira, zotsatira zake zimadalira chikhalidwe cha khungu, momwe mumayang'anira chakudya mosamala, ndi makhalidwe otani a thupi lanu.
Komanso, ziribe kanthu momwe mumadya moyenera, ndikofunika kwambiri kumwa magalasi 7-8 a madzi oyera patsiku. Kupanda madzimadzi m'thupi ndi njira yolunjika yopita ku mavuto, osati ndi khungu lokha, komanso ndi thanzi komanso moyo wabwino.
Ponena za kuchuluka kwa zakudya panjira iyi, simuyenera kudya kawirikawiri. Idyani osachepera katatu patsiku. Kwa iwo omwe amazolowera "kulumikizana" kwa magawo ndi chakudya, sikuletsedwa kukhala ndi akamwe zoziziritsa kukhosi pakati pa chakudya chachikulu. Kuchuluka kwa mphamvu ndi mphamvu zomwe zimaperekedwa ziyenera kutsimikiziridwa malinga ndi kuchuluka kwa zakudya zomwe muyenera kudya (koma osadya kwambiri) ndikukhala omasuka. Ndipo ngati mukufuna kuchepetsa thupi limodzi ndi kukonzanso khungu, ingochepetsani zopatsa mphamvu za tsiku ndi tsiku kukhala mayunitsi amphamvu 1200-1500 ndipo, ngati n'kotheka, kulumikizana ndi masewera. Ndithudi mu nkhani iyi, osati kusintha kwabwino kwa chikhalidwe cha khungu posachedwapa kudzipangitsa kudzimva, koma chiwerengero chidzasintha ku chisangalalo chanu.
Kukhala pazakudya pakhungu, pakalibe zotsutsana, ndi thanzi labwino, kusintha gawo la kalori (ngati kuli kofunikira), mutha kuchita momwe mungafune. Koma kumbukirani kuti popanga khungu lanu kukhala labwino chifukwa cha zakudya, ndiyeno, pogwiritsa ntchito chilichonse chomwe mungafune, osayang'ana zinthu zathanzi, simungathe kusunga zotsatira zomwe mwapeza kwa nthawi yayitali. Choncho, ndi bwino kupanga mabwenzi ndi malamulo oyambirira a njirayo kwa nthawi yaitali, ngati mukufuna kuti maonekedwe asapereke chifukwa china chokhumudwitsa.
Apa mutha kupeza khungu thanzi mankhwala, zomwe zimalimbikitsidwa kuti zizigwiritsidwa ntchito muzakudya zanu nthawi zambiri, mosasamala kanthu za chikhalidwe cha khungu. Ndipotu n’zodziwikiratu kuti n’zosavuta kupewa mavuto kusiyana ndi kuwathetsa pambuyo pake. Ndiye bwanji osasamalira kukongola ndi kukongola kwa khungu lanu pasadakhale?
mtedza
Sizopanda pake kuti madokotala ndi akatswiri a kadyedwe amatcha mtedza kukhala “chipatso cha unyamata wamuyaya.” Zili ndi coenzyme Q10 ndi vitamini E, zomwe zimafulumizitsa kwambiri kukonzanso kwa maselo a khungu ndipo ndi ma antioxidants amphamvu omwe amateteza "mkati" wa khungu ku zotsatira zowononga za dzuwa ndi zina zoipa za chilengedwe. Koma musaiwale kuti mtedza uli ndi ma calories ambiri. 50 g wa mankhwalawa 3-4 pa sabata kapena 30 g tsiku lililonse adzakhala okwanira.
Zamasamba zofiira ndi lalanje
Mphatso za chikhalidwe cha mtundu woterewu (makamaka, kaloti, tsabola, tomato) zili ndi beta-carotene, antioxidant yomwe imapanganso maselo a khungu.
Zipatso zowawasa ndi zipatso
Strawberries, mphesa, wakuda currants, malalanje, kiwis, etc. ali zambiri vitamini C, amene kumapangitsa mapangidwe kolajeni, amene amalepheretsa kukalamba msanga kwa khungu maselo.
nsomba
Nsomba (makamaka herring, mackerel, salimoni) ndi gwero labwino kwambiri la mavitamini A ndi D, omega-3 fatty acid. Zinthuzi zimachepetsa kutupa ndikuthandizira khungu kukhala lathanzi komanso lowoneka bwino.
Mkate wa tirigu wonse ndi chimanga
Zakudya za tirigu zimakhala ndi silicon yambiri, zomwe zimalimbikitsa kupanga kolajeni kokwanira ndi vitamini B. Chinthu choyamba chimalimbitsa kwambiri epidermis, ndipo chachiwiri - chimachepetsa khungu ndikuthandizira kuti chizitsitsimutsa mwachibadwa.
garnet
Zigawo za chipatsochi zimalimbana bwino ndi ukalamba wa khungu, zimathandiza ma fibroblasts (maselo omwe ali ndi udindo wopanga elastin ndi collagen) amakhala ndi moyo wautali. Kugwiritsa ntchito makangaza kumatha kuchepetsa ukalamba ndikupangitsa khungu kukhala lokongola kwa nthawi yayitali.
Mafuta a azitona
Amadziwika kuti youma khungu amakalamba mofulumira kuposa ena. Kupezeka kawirikawiri kwa mtundu uwu wa mafuta a masamba muzakudya kungapangitse khungu kukhala lonyowa kwambiri kuchokera mkati. Komabe, musakane masks ndi njira zina zodzikongoletsera pogwiritsa ntchito mafuta a azitona.
Chitseko
Mkaka wothira uwu uli ndi selenium ndi vitamini E, zomwe zimateteza khungu kuti lisakalamba msanga.
Peyala
Chipatso chotenthachi chimakhala ndi mafuta ambiri ofunikira omwe amadyetsa bwino khungu kuchokera mkati. Ndibwinonso kuti avocado ali ndi vitamini monga niacin. Ili ndi anti-yotupa zotsatira.
Tiyi yaukhondo
Ndi chimodzi mwazakumwa zotsogola pankhani ya antioxidant. 3-4 makapu a tiyi wobiriwira tsiku (makamaka opanda shuga ndi chidutswa cha mandimu) amathandizira kwambiri "mawonekedwe" a khungu. Ndipo ikagwiritsidwa ntchito kunja (mwachitsanzo, ngati mafuta odzola), tiyi wobiriwira ndi wabwino kuthandizira kulimbana ndi matumba pansi pa maso ndi kuthetsa kutupa kwakukulu.
Zitsanzo zakudya pakhungu 5 masiku
tsiku 1
Chakudya cham'mawa: 2 mazira a nkhuku yophika kapena yophika mu poto youma; chidutswa cha nyama yowonda kapena nyama yophika; zidutswa ziwiri za tirigu; tiyi, chimene inu mukhoza kuwonjezera pang'ono mkaka.
Chakudya chamasana: mbale ya borscht yamasamba; turkey fillet, yophikidwa ndi kabichi yoyera; karoti saladi atavala ndi mandimu.
Chakudya chamadzulo: mpunga ndi nkhuku yophikidwa ndi kapu ya madzi a phwetekere.
tsiku 2
Chakudya cham'mawa: tomato awiri; mkate wonse wa tirigu; kanyumba kakang'ono kakang'ono ka mafuta; kapu ya madzi a lalanje.
Chakudya chamasana: phala la buckwheat; dzira la nkhuku yophika; kapu ya msuzi wowonda nyama; 2 tangerines kapena 1 lalanje.
Chakudya chamadzulo: nsomba zophikidwa ndi saladi yamasamba osakhuthala, zokongoletsedwa ndi madontho angapo amafuta a masamba; kapu ya madzi a makangaza.
tsiku 3
Chakudya cham'mawa: omelet awiri nkhuku mazira ndi tomato; ndi Apple; kapu ya tiyi wobiriwira ndi mandimu.
Chakudya chamasana: mbale ya supu ya masamba popanda Frying; gawo la mpunga ndi nsomba zam'madzi; madzi a tomato.
Chakudya chamadzulo: crisps angapo a tirigu ndi magawo a nyama yowonda ndi tchizi wopanda mchere apulo ndi saladi ya peyala; tiyi.
tsiku 4
Chakudya cham'mawa: muesli kapena oatmeal, womwe ukhoza kuthiridwa ndi supuni ya tiyi ya uchi wachilengedwe kapena kupanikizana; mtedza wambiri; lonse tirigu mkate ndi tchizi ndi wobiriwira tiyi.
Chakudya chamasana: dzungu puree supu; yophika nyama yamwana wang'ombe ndi angapo mwatsopano nkhaka.
Chakudya chamadzulo: nsomba zam'madzi zophikidwa pamodzi ndi masamba osakhuthala; madzi a manyumwa.
tsiku 5
Chakudya cham'mawa: phala la buckwheat; mtanda wa mkate ndi chidutswa cha ham; tiyi kapena kapu ya madzi a zipatso.
Chakudya cham'mawa: mbale ya supu yowonda kabichi; mbatata yosenda (makamaka popanda kuwonjezera batala); nkhuku yophika ndi ma tangerines awiri.
Chakudya chamadzulo: mphodza zamasamba omwe mumakonda komanso kapu ya tiyi wobiriwira.
Zakudya contraindications kwa khungu
The zakudya khungu alibe okhwima contraindications. Simuyenera kukhala pamenepo pokhapokha ngati muli ndi zopotoka zokhudzana ndi thanzi, zomwe zimafuna menyu yosiyana.
Ubwino Wodyera Pakhungu
- Zakudya kuphatikiza zodzoladzola njira kwenikweni kubwezeretsa unyamata kwa khungu, amene akhoza kuchepetsa kwambiri ngakhale makwinya kwambiri, mpaka zonse kubwezeretsa khungu kulimba ndi elasticity.
- The cutaneous zakudya zikuphatikizapo wathunthu ya zakudya zofunika kuti yachibadwa kugwira ntchito kwa thupi.
- Kuphatikiza pa kuwongolera khungu, pazakudya, mutha kuonda ndikusintha mawonekedwe anu onse.
- Ndibwinonso kuti simuyenera kufa ndi njala, mutha kudya zokoma komanso zosiyanasiyana.
- Zogulitsa zilipo ndipo mindandanda yazakudya imatha kusinthidwa kuti igwirizane ndi zomwe mumakonda.
Kuipa kwa zakudya pakhungu
- Zakudya za khungu sizisintha mkhalidwe wa "chipolopolo" cha thupi nthawi yomweyo. Kuti muwone zotsatira zowoneka, muyenera kudikirira osachepera masabata angapo.
- Ndipo ndi zakudya zoyambira zakudya ndi bwino kupanga mabwenzi kwa nthawi yaitali, kusintha zizoloŵezi zambiri za zakudya.
Kubwezeretsanso zakudya
Popeza mfundo za zakudya zapakhungu zokhala ndi menyu opangidwa bwino sizimayika chiwopsezo chilichonse ku thanzi, mutha kuyiyambiranso mukangofuna.