Chofunika cha zakudya zamadzi, kapena zakudya zaulesi
Mwamwayi, makina amagetsi oterewa ndiosavuta kugwiritsa ntchito, chinthu chachikulu ndikutsatira malamulo awiri osavuta:
- Imwani magalasi 15-20 amadzi mphindi 1-2 musanadye.
- Musamwe madzi aliwonse mukamadya komanso kwa maola 2 mutatha kudya. Pambuyo pa nthawi yake, mutha kugulanso kapu yamadzi, kapu ya tiyi kapena khofi, koma popanda zina zowonjezera (palibe makeke, makeke, ndi zina zambiri). Ganizirani zakumwa kwanu kwa tiyi / khofi / msuzi ngati chakudya chokwanira chomwe sichisakaniza chakudya ndi zakumwa.
Mukatsatira malamulowa, mudzatha, osasintha zakudya zomwe mumakonda, kuti muchepetse makilogalamu 8 mpaka 12 masiku 14.
Kodi ntchito?
Chifukwa chake, mumamwa madzi omveka osakhala ndi kaboni musanadye, kutambasula ndikudzaza m'mimba mwako, kotero ngakhale utakhala ndi chikhumbo champhamvu, sungadye momwe ungathere ndi chakudya wamba.
Kuphatikiza apo, ngati simumamwa madzi aliwonse mukamadya, simupitiliza kutambasula m'mimba, motsatana, musamamuchulutse ndipo simumva kupumira. Kutha kwa ola limodzi kwamadzi pambuyo pa kudya kumaganiziridwanso: msuzi wam'mimba womwe umapangidwa ndikudya chakudya ndikofunikira pakuwukonza sikutsukidwa, chifukwa panthawiyi, madzi samalowa mthupi. Chifukwa chake, simusokoneza njira yachilengedwe yogwiritsira ntchito chimbudzi, imakhala yosavuta, yomwe imathandizanso kuti muchepetse thupi.
Ubwino wosatsimikizika wazakudya izi:
- chifukwa cha madzi omwe amamwa asanadye, kagayidwe kameneka kamafulumizitsa (motero, minofu ya adipose imatenthedwa ndi thupi mwachangu);
- madzi amachepetsa kumverera kwa njala, pomwe ili ndi ma calorie zero;
- Pakudya, khungu limakula bwino ndipo magwiridwe antchito amathandizira;
- kuonda malinga ndi njirayi, pali kuwonjezeka kwa magwiridwe antchito ndi zomwe zimachitika pakapita nthawi.
Makhalidwe azakudya zamadzi
- Akatswiri azaumoyo amalangiza kuti azikumbukira mawonekedwe a munthu ndi momwe alili (tidzakambirana zotsutsana ndi zakudya pambuyo pake) powerengera kuchuluka kwa madzi omwe akudya tsiku lililonse. Kuti mudziwe kuchuluka kwa madzi omwe mungamwe ndi kumwa patsiku, gawani kulemera kwanu pakadali pano 20. Ndiye kuti, ngati mukulemera makilogalamu 60, muyenera kumwa madzi okwanira 3 malita patsiku.
- Muyenera kuyamba kusinthana ndi kuchuluka kwa madzi akumwa pang'onopang'ono, kuyambira 1 litre (onani, tikulankhula za madzi, osawerengera kuti masana timangodya tiyi, khofi, timadziti, ndi zina zambiri).
- Chonde dziwani kuti: mukamwa madzi ambiri (kuchokera pa 2,5 malita), calcium, sodium ndi potaziyamu zimatsukidwa mthupi, chifukwa chake, tengani mavitamini ofanana kuti mubwezeretse zomwe zatayika.
- Madzi ozizira amachepetsa kuchepa kwa thupi lanu, choncho imwani madzi otentha.
- Akatswiri amalangiza kuti mupite pachakudya chamadzi nthawi yotentha, pomwe madziwo amatuluka thukuta, zomwe zikutanthauza kuti sizowonjezera chikhodzodzo ndi impso.
- Gwiritsitsani njira yochepetsayi kwa milungu itatu, kenako mupume sabata la 3-3. Malangizowa ndi ofunika kwambiri chifukwa muyenera kumvetsetsa kuti ndi chakudya chamadzi pamakhala katundu wambiri pa impso, zomwe siziyenera kugwira ntchito kwakanthawi motere.
Zitsanzo menyu
- Chakudya cham'mawa. Imwani madzi mphindi 15-20 musanadye (kuwerengera voliyumu molingana ndi ndondomekoyi, poganizira kuti chiwerengerocho chiyenera kugawidwa ndi chakudya pafupifupi 4). Idyani chilichonse chomwe mungafune pachakudya cham'mawa, osamwa chakudya komanso kupewa zakumwa kwa maola awiri.
- Chakudya chamadzulo. Imwani madzi mphindi 15-20 musanadye ndikutsatiranso ku chakudya chofunikira.
- Chakudya chamasana. Muyenera kumwa madzi mphindi 15-20 musanadye, koma ngati mukufuna kukhala ndi chotupitsa pamasangweji kapena kudya zipatso zamtundu wina, mutha kumwa madzi ochepa kuposa chakudya chambiri.
- Chakudya chamadzulo. Imwani madzi kwa mphindi 15-20 (ngati chakudya chikuyenera kukhala chopepuka, ndiye kuti mutha kumwa madzi ochepa kuposa chakudya cham'mawa ndi nkhomaliro). Chakudya chamadzulo chilichonse chomwe mukufuna, koma osatsuka chakudyacho nthawi kapena mkati mwa maola awiri mutadya.
Kodi mungatani kuti muzidya bwino?
Kuti musinthe zotsatira za chakudya chaulesi, muyenera:
- masiku angapo chakudya chisanayambe, yeretsani thupi ndi poizoni;
- tsiku lisanayambike kudya, konzani tsiku losala kudya (mwachitsanzo, masana, idyani phala la buckwheat ndikumwa madzi a phwetekere kapena kefir);
- imwani madzi pang'onopang'ono, pang'ono pang'ono;
- osagwiritsa ntchito magalasi opitilira awiri pamadzi nthawi imodzi;
- kuchepetsa kumwa ufa, zakudya zokoma ndi zamafuta, komanso kuyamba kupereka mphindi 10 patsiku kuti muzichita masewera olimbitsa thupi.
Contraindications
Zakudya zamadzi zimatsutsana ndi matenda omwe amakhudzana ndi kwamikodzo ndi mtima, matenda oopsa komanso matenda ashuga. Komanso, zakudya izi sizovomerezeka kwa amayi apakati. Iwo omwe ali onenepa kale ayenera kusamala za izi: ndi mulingo wambiri wa insulini m'magazi, edema imatha kuyamba.