Momwe musagwere mumsampha wamoyo wathanzi: malingaliro a akatswiri azakudya

Kukhala ndi moyo wathanzi kwasintha moyo - malinga ndi #HLS hashtag, Instagram (bungwe lochita zinthu monyanyira loletsedwa ku Russia) limapanga zolemba zoposa 18 miliyoni. Anthu amasamalira thupi kuti likhale lathanzi komanso lokongola, kusintha moyo wabwino. Koma ngakhale mumtsuko wa uchi muli ntchentche mu mafutawo. Nthawi zina pansi pa #healthy lifestyle tag mutha kupeza "malangizo oyipa" ...

thanzi labwino

Anthu amayesa mwachisawawa njira zosiyanasiyana zomwe zimawoneka zogwira mtima kwa iwo: kudya buckwheat, chifuwa cha nkhuku ndi saladi, osapatula gilateni ndi mkaka kuchokera pazakudya, kuwerengera kalori iliyonse, "kuchotsa" chidutswa cha mkate chomwe chadyedwa muholo, kugula biogranols ndi zotsekemera, chifukwa “ndichothandiza pa thanzi ndi unyamata. Komabe, m'malo mwa mphamvu, chiwongoladzanja chochepa komanso maonekedwe owoneka bwino, kupsinjika maganizo, kukwiya ndi kudana ndi dziko lonse lapansi kumawonekera, zomwe zimayambitsa matenda a thupi ndi maganizo.

“Chavuta ndi chiyani? - mukufunsa. "Kupatula apo, anthu awa amatsatira malamulo akudya bwino." Koma sichoncho. Kuphunzitsa mphamvu, zakudya zopatsa thanzi, zoletsa popanda upangiri wa akatswiri, kugula zinthu zathanzi zabodza ndizizindikiro kuti mwagwa mumsampha waumoyo wabodza.

Moyo "weniweni" wathanzi umakhala wamunthu nthawi zonse. Sikuti aliyense amafanana ndi zomwe zimagwirizana ndi wina - aliyense ali ndi kagayidwe kachakudya komanso kuchuluka kwa mahomoni. Chifukwa chake ndikofunikira kulumikizana ndi akatswiri. Katswiri wodziwa za kadyedwe kake angayerekezedwe ndi mphunzitsi wolimbitsa thupi. Palibe pulogalamu imodzi yophunzitsira m'malo ochitira masewera olimbitsa thupi - wophunzitsa amasinthira zolimbitsa thupi za munthu aliyense. Zomwezo zimapitanso kwa katswiri wa zakudya: amapereka malingaliro aumwini pazakudya kutengera zinthu zingapo: zaka, kulemera, ntchito, zotsatira zoyesa, matenda am'mbuyomu. 

Momwe mungadziwire pseudonutritionist

Kudya ndi kuchita masewera olimbitsa thupi kuyenera kutithandiza kukhala osangalala. Nthawi zina madotolo, ophunzitsa zolimbitsa thupi ndi akatswiri azakudya amayesa kutikhazikitsira miyambo ndi malamulo okhwima. Izi zitha kubweretsa zotsatira zoyipa mthupi: 

• mphwayi, kutaya mphamvu;

• kupanikizika kosatha;

• shuga;

• orthorexia nervosa ndi zovuta zina zakudya.

Kuti musawononge thupi, muyenera kuyandikira kusankha kwa katswiri yemwe mumamupatsa thanzi lanu. Muli ndi katswiri wodziwa zakudya patsogolo panu ngati:

• kumapatula zakudya pazakudya zanu, koma sapereka cholowa m'malo;

• ziwanda shuga popanda kuyesa kudziwa chifukwa mukufuna chokoleti;

• amalimbikitsa kutenga zowonjezera zowonjezera zakudya za 4-6 nthawi imodzi;

• amapanga chakudya cha monotonous zakudya, mitundu ndi zokonda;

• zimakupangitsani "kuchita" zomwe mumadya mu masewera olimbitsa thupi;

• amagawa chakudya kukhala "chovulaza" ndi "chothandiza";

• amalangiza kugula zakudya pseudo wathanzi, monga granola, zotsekemera, anagula yoghurts, dzinthu yomweyo, madzi atsopano.

Katswiri wodziwa zakudya sangalole njira yotereyi. Ntchito yake ndikuthandizira kukwaniritsa zolinga ndikutsogolera kasitomala ku zakudya zoyenera popanda zoletsa zomwe "zimapha" chidziwitso cha chakudya.

Ndiwe munthu woyenerera ngati:

• sichithetsa vuto la zakudya zowonjezera zakudya;

• amadzaza zofooka ndi zakudya, zonunkhira ndi zitsamba;

• akufotokoza kuti kulakalaka maswiti kumayamba chifukwa cha kusowa kwa chromium ndi / kapena magnesium, ndikuyambitsa zakudya zokhala ndi zinthu zotsatizanazi m'zakudya;

• salola kugula «zafashoni» wathanzi mankhwala.

Zopangira zabodza

Ndikufuna ndikuuzeni zambiri zazinthu zachinyengo. Anthu amaganiza kuti zolemba za "BIO", "zopanda shuga", "CHAKUDYA CHAKUDYA", "ZOYENERA KUKHALA CHIKHALIDWE" zimapangitsa kuti zinthu zikhale zothandiza, zimathandiza kusiyanitsa zakudya, kuchepetsa thupi komanso kupanga zofooka zonse. Tsoka ilo, awa ndiye malingaliro olakwika omwe akatswiri azakudya ku MIES amakumana nawo pochita.

Ndigawana nanu mndandanda wazinthu 5 zothandiza kwambiri ndikukuuzani momwe zingasinthidwe.

Sitolo adagula granola 

Zotsatsa zimaumirira kuti granola ndi njira yabwino pakudya kadzutsa, koma sizili choncho. Mavuto ake akuluakulu:

• Zopatsa mphamvu: Pali pafupifupi 100 kcal pa magalamu 400 ndi kuchuluka kwa shuga / zotsekemera, zomwe zimakulitsa kwambiri kuchuluka kwa shuga m'magazi, ndipo fructose imakhudza mwachindunji chiwindi.
  

• Zomwe zili mu phytic acid, zomwe zimalepheretsa kuyamwa kwa mchere ndi mavitamini.

Ndibwino kuti mupange granola yanu: zilowerereni oats ndi mtedza, onjezerani zipatso, ndikuphatikiza ndi mapuloteni kuti mudye chakudya cham'mawa chathunthu.

M'malo mwa shuga 

Madzi a agave, artichoke ya Yerusalemu, shuga wa kokonati - m'malo mwa fructose - amawononga chiwindi ndipo, pakapita nthawi, amayambitsa kukana kwa insulin. Zina zoloŵa m’malo mochita kupanga zimakhala zoyambitsa khansa ndipo zaletsedwa ngakhale ku Ulaya ndi ku America.

Ndikupangira kuti musadye shuga komanso musayese kubisa kusowa kwa mapuloteni, mafuta ndi mchere ndi zotsekemera, koma kuphunzira kudya bwino ndikubweretsa thanzi labwino.

Mkaka phala 

Pa kuphika, mkaka mapuloteni denaturalizes. Amino acid lysine amakumana ndi lactose, kupanga zinthu zovuta kuti thupi ligayike.

Kuphatikizika kwa chakudya chamafuta (mbewu yophika) + mkaka (lysine) + shuga + mafuta (palmitic acid) kumabweretsa ziphuphu, kukana insulini komanso mavuto am'mimba.

Ngati mulibe zizindikiro za kusalolera kwa lactose, matenda otupa, ndiye kuti mutha kuwonjezera mkaka weniweni ku phala lamchere lomwe lapangidwa kale.

Yoghurt mu mapaketi a tetra

Ma yoghurt otchuka omwe amagulidwa m'sitolo amakhala ndi shuga, mafuta a masamba, zopaka utoto, komanso zoteteza. Amapangidwa ndi thermally ndipo alibe microflora yopindulitsa.

Ngati simukulekerera lactose, ndiye kuti yogati nthawi zambiri imakhala pazakudya zanu kamodzi kapena kawiri pa sabata. Koma pansi pa chikhalidwe cha kupanga kunyumba - kuchokera mkaka weniweni ndi mabakiteriya amoyo.

mwatsopano

Madzi ongosiyidwa kumene ndi yankho langwiro la shuga, fructose ndi madzi. Sikuti amakonzedwa ndi ma enzymes a malovu, sakhala m'mimba ndikulowa m'matumbo nthawi yomweyo. Kuchulukitsa kwambiri shuga m'magazi ndikuyambitsa kulumpha kwa insulin.

• Ndi bwino kudya zipatso zawo koyera mawonekedwe. 

• Onjezani zipatso ndi zipatso ku masamba kapena timadziti tobiriwira.

• Osamwa timadziti m'mimba yopanda kanthu, makamaka ngati m'mimba muli acidic.

Mndandandawu udzakuthandizani kuyang'ana zomwe zili zothandiza ndi zomwe siziri, komanso kuti musapusitsidwe ndi malonda a malonda.