Zakudya Zabwino

Chakudya chopatsa thanzi cha anthu athanzi: magulu opitilira 10 apamwamba kuti athetse msanga njala

Kuti mukhale wathanzi, chimbudzi, ndi kagayidwe kabwino, akatswiri azakudya amati, muyenera kudya pafupipafupi, koma pang'ono ndi pang'ono. Komabe, chotupitsa chiyenera kukhala chathanzi. Mabanzi, ma pie, tchipisi, ndi maswiti ndi njira yolunjika kumapilogalamu owonjezera. Ndi njira ziti zopangira zakudya zopatsa thanzi zomwe zimapatsa akudya?

Malamulo akamwe zoziziritsa kukhosi

Chifukwa chiyani zokhwasula-khwasula ndizofunika kwambiri pa thanzi lathu? Ndondomeko yazakudya, yomwe imaphatikizira kudya kawiri kapena katatu patsiku, sikuthupi. Makolo athu otolera akutali samatha kupeza chakudya chochuluka nthawi imodzi. Kwa zaka masauzande ambiri, thupi lasintha kuzolowera koma zochepa zama calories: muzu pano, zipatso zochepa pamenepo. Kuchuluka kwa m'mimba mwathu ndikochepa - pafupifupi 0.5 malita pokhapokha mulibe kanthu. Koma timayikakamiza kuti itambasule mwa kudya mopitirira muyeso. Kungoti chifukwa timakhala ndi nthawi yoti tizikhala ndi njala pakati pakudya kawiri. Zotsatira zake, timafunikira chakudya chochulukirapo nthawi iliyonse kuti tikhale okhuta. Kudya mopitirira muyeso sikungokhala koyipa kokha. Zimasokoneza kwambiri chimbudzi ndikuchepetsa kagayidwe kake.

Muyenera kudya kangapo kasanu ndi kamodzi patsiku, ndipo katatu mwa zakudya izi ziyenera kukhala zopsereza pang'ono. Mutha kukhala ndi brunch yopepuka pakati pa kadzutsa ndi nkhomaliro, chakudya chamasana pakati pa nkhomaliro ndi chakudya chamadzulo. Kenako idyani china chathanzi theka ndi theka mpaka maola awiri musanagone. Pofuna kuti musaponyedwe ndikukagona, ndikulota sangweji. Komabe, zingakuthandizeni ngati simumadya m'malo mwa zakudya zopatsa thanzi.

Chakudya chokhwasula-khwasula chomwe chili ndi chakudya chambiri sichabwino konse - chimakhuta nthawi yomweyo, koma osakhalitsa. Maswiti, ufa wowotcha wophika, tchipisi, ndi zokhwasula-khwasula zofananira sizingakhale zopepuka, zopatsa thanzi.

Chakudya chopatsa thanzi chimakhala ndi mapuloteni komanso chakudya chambiri. Zakudya zawo zimakhala zochepa. Komabe, amapereka mphamvu yayitali, imathandizira kugaya chakudya, komanso amalimbikitsa kukula kwa minofu.

Mofulumira, kosavuta, chokoma: chakudya chodyeramo choyenera

Tilembetsa mtundu wapamwamba wazosankha 10 zakumwa zozizilirapo kukhosi kuntchito kapena kunyumba. Zonsezi sizimafuna kuphika konse kapena sizifuna kukonzekera pang'ono.

Mabotolo

Zitsulo zolimbitsa thupi ndizamitundu iwiri: zina ndi monga chimanga. Nthawi zina ndi kuwonjezera zipatso zouma, zipatso zouma, mtedza, kapena chokoleti chakuda. Mosiyana ndi izi, zina zimapangidwa ndi zipatso ndi mtedza. Zipatso ndi mipiringidzo ya mtedza ndiye chisankho chabwino kwambiri kwa omwe ali ndi njala yamaofesi. Koma ndiabwino kwa iwo omwe nthawi zambiri amachita masewera olimbitsa thupi - othamanga, alendo okhazikika kumakalabu olimbitsa thupi. Komanso anthu omwe akugwira ntchito mu mpweya wabwino. Mitundu yonse iwiri ya mipiringidzo ndi yathanzi ndipo ndi njira zabwino zopezera akamwe zoziziritsa kukhosi. Komabe, ayenera kukhala opanda shuga, zotsekemera, utoto, ndi zotetezera.

Muesli ngati chotupitsa chopatsa thanzi

Chakudya chabwino chopatsa thanzi. Zili zaiwisi komanso zophikidwa - mitundu yonseyi ndi yangwiro ndi mkaka kapena kefir. Zosaphika ndizabwino kuwonjezera zipatso za zipatso. Mutha kutafuna ophika monga choncho. Natural muesli imakhala ndi zotupa zambiri, zomwe zimapangitsa kuti matumbo azigwira bwino ntchito; Amakhuta kwambiri ndipo amakhala ndi mavitamini. Komabe, musasokoneze muesli ndi chimanga - ndizosiyana zakudya. Ziphuphu sizikhala zathanzi monga momwe zimakhalira ndi mafuta azamasamba ndi shuga. Omwe ali ndi dzino lokoma akhoza kulangizidwa za muesli wophika ndi uchi ndi zipatso zouma. Amakhala ndi mafuta ambiri kuposa zakudya, koma ali ndi mavitamini ndi michere yowonjezera.

Mtedza ngati chotupitsa chopatsa thanzi

Ichi ndi "chakudya chambiri" chenicheni. Pafupifupi mtedza wonse uli ndi mavitamini E ndi B3 ambiri, potaziyamu wambiri, phosphorous, ndi magnesium. Amasintha kukumbukira, kusinkhasinkha, ndi magwiridwe antchito. Kuphatikiza apo, mtedza umachepetsa cholesterol, amachepetsa chiopsezo cha matenda amtima, komanso amapindulitsa maliseche. Koma zingakuthandizeni ngati mungakhale osamala ndi izi. Mtedza uli ndi ma calorie ambiri, chifukwa chake simuyenera kudya ma gramu opitilira 10 nthawi imodzi.

Zipatso, zipatso

Tikanena kuti "chakudya chokwanira," timangoganiza za zipatso kapena zipatso. Koma apa, tiyeneranso kukhala osamala. Zachidziwikire, zipatso zonse ndi zipatso zake ndizabwino, zili ndi michere yambiri, mavitamini, ndi mchere. Komabe, ena mwa iwo, monga mphesa, nthochi, nkhuyu, mango, persimmon, ndi yamatcheri, amakhala ndi shuga wambiri. Ngati mukuyesetsa kuthana ndi kunenepa kwambiri, muyenera kuchepetsa. Samalani zipatso zopanda shuga: zipatso zamphesa, mavwende, strawberries, cranberries. Maapulo, omwe akhala chizindikiro cha zakudya zopatsa thanzi, amakhalanso ndi zotsutsana: ali ndi mavitamini olemera, ali ndi chitsulo, ndi fiber, koma nthawi yomweyo, amakhala ndi chilakolako chowonjezeka cha njala.

Masamba ngati chotukuka chopatsa thanzi

Palibe zoletsa pano! Mapesi a udzu winawake kapena saladi wamasamba ndiye chakudya chokwanira kwambiri. Zamasamba, zonse zosaphika komanso zophika, zimakhala ndi michere yambiri, mavitamini, ndi ma antioxidants. Amakulitsa unyamata, amathandizira kukhalabe ndi mawonekedwe komanso kukhala ndi thanzi labwino. Masamba othandiza kwambiri - ndiye kuti, omwe ali ndi mavitamini ambiri komanso okhala ndi mafuta ochepa - amaphatikizapo broccoli, radishes, kaloti, mabilinganya, tsabola belu, kabichi, udzu winawake ngati simukufuna kudya saladi wamba wa masamba , ndiwo zamasamba (tsabola, zukini, biringanya, kaloti, beets, dzungu, tomato ndizothandiza pa izi) ndikupanga sangweji ya veggie ndi mkate wambewu.

Njere zonse zimatuluka

Ponena za mkate, mabulu athunthu ndi buledi amatchedwanso chisankho chabwino chodyera. Zipatso zonse za tirigu sizinapangidwe ndi ufa koma tirigu wothiridwa, wosweka, komanso wopanikizika. Palibe ufa, wopanda mafuta, osatchula yisiti kapena mazira. Ndi mkate wolemera, wonyowa pang'ono wosalala. Zili ndi fiber yambiri; crisps yambewu yonse imathandizira kusintha kwa kagayidwe kachakudya ndi momwe mitsempha yamagazi imakhalira, imachepetsa milingo ya cholesterol, imakhala ndi mavitamini a B, omwe amafunikira, makamaka, pakugwira ntchito kwamanjenje. Koma musalakwitse - izi sizakudya: 100 magalamu a mkate wotere amakhala ndi zopatsa 300-350, ndipo ngati mtedza, mbewu, ndi zipatso zouma zimawonjezedwa, ndiye kuti kalori ndizokwera kwambiri.

Osasokoneza buledi wamphesa ndi buledi wokhazikika - ndizosiyana kwambiri. Mkate wonse mumakhala shuga, yisiti ndi zinthu zina zomwe anthu ambiri amakonda. Komabe, ngakhale ndiwathanzi kuposa buledi woyera ndi mitanda, chifukwa imakhala ndi mavitamini ndi fiber.

Mkaka ngati chotupitsa chopatsa thanzi

Yogurt wachilengedwe, kefir, mkaka wophikidwa ndi thovu, ndi zina zofufumitsa zamkaka ndizakudya zopatsa thanzi: bonasi - wochuluka wa calcium, zomangira mano ndi mafupa. Lactobacilli, mu kefir, amathandizira kukhalabe ndi microflora yamatumbo, koma musadalire iwo okha polimbana ndi matenda a dysbiosis. Komabe, kefir ndi chakudya, osati mankhwala.

Makeke amakeke

Mug-cake, kapena “mug cake,” ndi mtundu wa keke wazakudya womwe umakonda kwambiri pakati pa okonda chakudya wathanzi omwe amagwiritsa ntchito makeke amakapu ngati chakudya cham'mawa, masana, kapena zokhwasula-khwasula. McGake amaphika mu mug mu mphindi zisanu kapena zisanu zokha mu microwave. Zachidziwikire, mcherewu umathandiza pokhapokha ngati waphika wopanda shuga ndi mafuta. Kukhalapo kwa zotsekemera zomwe zimapangidwa kumakupatsani mwayi woti muzidya maswiti osapeza ma calories owonjezera. Chinsinsicho, chomwe chakhala kale chachilendo, chimaphatikizapo kanyumba kochepa kwambiri kamkaka ndi mkaka (mutha kugwiritsa ntchito yogurt kapena kefir), dzira, chinangwa cha ufa (oat, linseed, mpunga, ndi zina zotero), ufa wophika, ndi shuga wogwirizira. Nthawi zina amawonjezera koko, uchi, mtedza, ndi zipatso. Ambiri mwa omwe adayesapo kuphika mchere wovomerezekayu amavomereza kuti kuphika ndikosavuta. Chachikulu ndikuti musaiwale kuwonjezera zowonjezera zonse. Pali zosakaniza zokonzedwa bwino zomwe zimagulitsidwa moyenera, zomwe zili zoyenera ngakhale kwa ophika kumene.

Smoothie

Anakhala okongola zaka zisanu mpaka zisanu ndi ziwiri zapitazo. Komabe, adayamba kuzipanga kale kwambiri - m'ma 1970, ndi ku USA, chifukwa chofuna kukhala ndi moyo wathanzi, anthu adatsegula malo omwera zakudya athanzi. Ndi anthu ochepa omwe amakonda kudziluma kaloti zosaphika, koma amakhala owoneka bwino kwambiri ngati mbatata yosenda. Kwenikweni, chakudya cha ana chimodzimodzi smoothie. Smoothies ndi njira yabwino kwa iwo omwe sakonda masamba a zipatso ndi zipatso: zimakupatsani mwayi wololera kudya zakudya zochepa zomwe ochepa angadye monga, beets kapena udzu winawake. Chinthu chachikulu sikungowonjezera mankhwala, yogurt okoma, kapena ayisikilimu ku smoothies. Musaiwale kuti mano ndi nkhama zathu zimafunikira kulemera kosalekeza, komwe kulibe ngati timadya madzi nthawi zonse.

Kapu ya chicory yokhala ndi mphero ya chokoleti

Chokory pansi chofanana kwambiri ndi khofi. Komabe, chakumwachi chili ndi maubwino ambiri: chiribe caffeine ndipo sichimakulitsa kuthamanga kwa magazi. Omwe amamwa khofi nthawi zambiri amakhala ndi mavuto a kuthamanga kwa magazi, ndipo kumwa khofi mopitirira muyeso (inde, izi ndizotheka) nthawi zambiri kumabweretsa nseru, kusinthasintha kwa malingaliro, kunjenjemera, kuchepa kwa kuzindikira, komanso kugona tulo. Ngati moyo sukhala wabwino kwa inu popanda khofi, imwani chakumwa cholimbikitsa m'mawa, ndikusintha ndi chicory masana. Chikho cha chicory ndi kachidutswa kakang'ono ka chokoleti chamdima ndi mankhwala a antioxidants, mchere, ndi mavitamini. Chicory chimakhalanso ndi inulin, chinthu chomwe chimathandiza kuyamwa kashiamu bwino ndikukhala ndi microflora wamatumbo wathanzi komanso kulemera kwanthawi zonse.

Chifukwa chake, taphunzira kuti zokhwasula-khwasula zachangu, zosavuta, zokoma, komanso zathanzi zilipo! Nthawi zina muyenera kuyang'ana zinthu zomwe zakhala zikudziwika kwa nthawi yayitali komanso mosayenera kuti musamachite chidwi ndi mbali yosiyana - ndipo adzalandira mosavuta mawu oyamba pakati pa zakudya zomwe mumakonda. Muyeneranso kulabadira kapangidwe ka zokhwasula-khwasula odziwika "zathanzi" ndi zakudya zofananira: nthawi zina ubwino wawo si chabe nthano chabe.