Ngakhale akatswiri azakudya amalimbikitsa kuchotsa zakumwa ndi kusintha zakudya zabwino, madokotala amalangiza kuti tisathamangire.
Pofunafuna mitundu yabwino, timafunitsitsa kudya zakudya zopatsa thanzi kotero kuti sitiganizira n’komwe ngati zinthu zonse zimapindulitsa thupi lathu. Anna Karshieva, katswiri wa gastroenterologist ku Atlas Medical Center, adanena zoona zonse za chakudya chabodza. Zindikirani!
Nsomba zam'nyanja
Zikuwoneka kuti pali nsomba zambiri m'nyanja zam'madzi - ndi omega-3 fatty acids, ndi ayodini, ndi manganese. Zigawozi zimachepetsa cholesterol komanso chiopsezo cha matenda amtima. Koma ndi kuchuluka kwa mlingo wa kuipitsa kwa World Ocean, Mercury amakhala kwambiri nsomba nsomba. Kudzikundikira kwake mthupi la munthu kumabweretsa chitukuko cha matenda amitsempha ndi matenda ena. Chimodzi mwazinthu zomwe zimakhala ndi mercury ndi tuna. Nsomba iyi ndi yoletsedwa kwa amayi apakati, ana oyamwitsa, ana aang'ono komanso iwo omwe akukonzekera mwana.
Mkate
Zakudya za buledi zakhala ngati njira yathanzi kuposa mkate wamba. Opanga amati amathandizira kuchepetsa kunenepa: zakudya zimafufuma m'mimba, motero munthu amakhala wokhuta msanga. Monga lamulo, ali ndi michere yazakudya ndi fiber, zomwe zimathandizira pamatumbo.
Koma kodi mikate yonse ndi yofunika kwambiri? Ngati amapangidwa kuchokera ku ufa wamba woyera, ndiye ayi. Amathanso kukhala ndi wowuma, owoneka bwino komanso othandizira kukometsa. Okonda mikate ya buckwheat amayenera kumwa malita angapo amadzimadzi, chifukwa amawononga thupi. Ndipo mikate yothandiza kwambiri - njere zonse - ikawonongedwa mopitirira muyeso, imayambitsa kupunduka ndi kudzimbidwa.
Tchizi wosakaniza
Kutsatsa kudzatiuza kuti kanyumba kanyumba koteroko sikungakhudze kukula kwa m'chiuno ndipo kumapangitsa thupi kukhala ndi mavitamini, calcium ndi mapuloteni.
M'malo mwake, calcium ndi mavitamini A, D, E, omwe tchizi wamba wamba amakhala wolemera, amatha ngakhale pakupanga, chifukwa amasungunuka mafuta. Ngati mukufuna kuchepetsa kudya, koma kusunga mtengo wa mkaka, kusankha mankhwala ndi mulingo woyenera mafuta okhutira: mkaka, thovu anaphika mkaka, yoghurt ndi kefir - 2,5%, kanyumba tchizi - 4%.
Ma yogati
Yogurt yeniyeni yopangidwa kuchokera ku mkaka wachilengedwe ndi chotupitsa chotupitsa imakhala yolemera kwambiri m'zinthu zopindulitsa ndipo mosakayikira imakhala yathanzi.
Komabe, pali "ma buts" ochepa omwe ndi ofunika kuwalingalira kuti musadzipweteke nokha kuposa zabwino. Choyamba, ofufuza akukanganabe ngati tizilombo tonse topindulitsa tomwe timafikira matumbo, ndipo ngati atero, timazika mizu. Kachiwiri, yogurt yambiri m'mashelufu am'magolosale amakhala ndi shuga wambiri, zomwe zimawonjezera kupweteketsa malonda. Chachitatu, zotetezera zimawonjezeredwa m'ma yogiti ena kuti aziwonjezera mashelufu, zomwe zimatsutsanso zabwino za chinthu chakale ichi.
zipatso
Kuyambira tili mwana, tazolowera kuti kudya apulo, lalanje, nthochi ndi zipatso zina ndizabwino komanso zathanzi, mosiyana ndi maswiti. Pali chowonadi ichi, popeza zipatso zimakhala ndi zinthu zina zofunika mthupi, komanso fiber yomwe imatha kugaya chakudya. Koma gawo lina lofunika la zipatso ndi fructose, shuga wa zipatso. Mosiyana ndi nthano yodziwika, fructose si njira yathanzi m'malo mwa shuga. Ndizobisika kwambiri: ngati thupi limafunikira mphamvu zochepa kuti lithe shuga, ndiye kuti fructose imalowa m'maselo nthawi yomweyo, ndipo kumakhala kosavuta kunenepa kwambiri.
Vuto lina la zipatso ndi mwaopanga osakhulupirika. Pakulima, mankhwala amagwiritsidwa ntchito kufulumizitsa kukula ndi kucha, ndipo zowonjezera zina zimapangitsa chipatso kukhala chachikulu komanso chokongola. Zotetezeka kwambiri zidzakhala zipatso zokhala ndi peel, yomwe nthawi zambiri imachotsedwa, zambiri mwa zinthu zoyipa zimadzipezera. Izi ndi nthochi, mapeyala, mango, kiwi, zipatso za citrus. Koma ziyenera kukumbukiridwa kuti kumwa kwambiri malalanje kapena ma tangerines kumakhudza enamel wa mano, m'mimba ndi matumbo, ndipo kumatha kuyambitsa vuto labodza.
Smoothies ndi timadziti tatsopano
Izi zimachitika pomwe, pakusintha mawonekedwe, timavulaza zomwe zili. CHIKWANGWANI chimapezeka mu nthanga, nthiti ndi pachimake, zomwe zimachotsedwa mu smoothies ndi timadziti. Munthu akamayang'anira kagwiritsidwe ntchito ka shuga, timadziti tofinyidwa kumene sitimuyenera: chifukwa kapu ya msuzi mumafunikira zipatso zambiri, zomwe zimakhala ndi fructose yambiri, yomwe idatchulidwa kale pamwambapa.
Mu timadzi tokoma ndi zakumwa za zipatso, kuchuluka kwa gawo lachilengedwe ndi locheperako poyerekeza ndi timadziti tomwe timapangidwanso, zomwe zikutanthauza kuti mavitamini ndi michere yocheperako. Ndi shuga wambiri. Madzimadzi omwe ali mmatumba amakhala ndi shuga wambiri, komanso zotetezera ndi utoto.