Nthawi zambiri, zakudya zosaphika zimapatsa thupi mavitamini, mchere, ndi phytonutrients osavuta kugayidwa kuposa zakudya zophikidwa, chifukwa michere imatha kutayika pophika. Kupatulapo ndi lycopene, zomwe zimawonjezera tomato panthawi yophika, ndi zina zingapo zofanana. Koma kuchepa kwawo ndikosavuta kupanga kuchokera ku angapo - kachiwiri, akadali osaphika! - masamba ndi zipatso. Mwachitsanzo, ponena za lycopene, amapezeka muvwende, manyumwa apinki ndi magwava.
Chovuta chenicheni kwa wokonda zakudya zaiwisi sizinthu zotsatizana, koma kumva njala komwe kumawonekera masana. Ngati mwaphunzira kuthana ndi izi, ndiye kuti mfundo yachiwiri yofunika ndiyofunika kudya zopatsa mphamvu zokwanira. Zakudya zanu ziyenera kukhala zosiyanasiyana, kuphatikizapo zipatso ndi ndiwo zamasamba zambiri, komanso (mochuluka) mafuta abwino monga mtedza, njere, mapeyala, kokonati, azitona.
Kumbukirani kuti ndinu wapadera. Mlingo wa calorie ndi zakudya zopatsa thanzi kwa odya zakudya ziwiri zosaphika zimatha kusiyana - monga anthu awiri omwe amadya chakudya chopangidwa ndi thermally. Zakudya ziyenera kuganizira zosowa zanu za kalori - zimadalira zaka, moyo ndi zina zambiri.
Koma pali malamulo ambiri kwa aliyense: kudya chakudya chokwanira chamafuta, mapuloteni opangidwa ndi zomera ndi mafuta athanzi (kuchokera ku mtedza, etc.). Choncho lamulo loyamba la zakudya zosaphika ndi kudya mokwanira, ndipo izi zimaphatikizapo kudya zakudya zosiyanasiyana.
Tidzakuuzani momwe mungathetsere mavuto onse a zakudya zosaphika: choyamba, bwanji osamva njala, ndipo kachiwiri, momwe mungadyere magulu osiyanasiyana a zakudya popanda kusintha mfundo zosankhidwa za zakudya zopatsa thanzi mwanjira iliyonse.
1. Kwezani zipatso
Zipatso zimakhala ndi fiber yambiri, zomwe zimakuthandizani kuti mukhale okhuta. Aliyense amadziwa kuti ali ndi mavitamini, mchere ndi antioxidants, kotero kudya zipatso nthawi zonse ndi chinthu choyenera kuchita!
Simuyenera kuchitira zipatso ngati chinthu chomwe chimadyedwa "chakudya", "chakudya" kapena pang'ono. Chifukwa si "zotsekemera", koma chakudya. Shuga mu zipatso sizofanana konse ndi maswiti owopsa, koma ali mu "phukusi" la ulusi wathanzi, chifukwa chake amamwedwa pang'onopang'ono kuposa, mwachitsanzo, madzi a fructose kapena shuga woyera wokhazikika! Kwezani zipatso.
Kodi mungakonzekere bwanji chakudya chokwanira, chokhutiritsa cha zipatso zosaphika - ngakhale zosavuta komanso mofulumira kuposa saladi ya zipatso? Mwachitsanzo, mukhoza kupanga smoothie mwa kumenya nthochi zingapo, kapu ya zipatso, ndi madzi a malalanje ongofinyidwa kumene.
Zoonadi, zipatso zimakhalanso zabwino monga mchere kapena zokhwasula-khwasula (kuphatikizapo mochedwa - kuchotsa kumverera kwachabechabe m'mimba, komanso kuti musachiike usiku, mwachitsanzo, ndi mtedza).
Yatsani malingaliro anu - pezani komwe mungawonjezere zipatso! Mwachitsanzo, muzigwiritsa ntchito mowolowa manja mu saladi zamasamba ndi masangweji a buledi waiwisi. M'malo mwake, mwayi wogwiritsa ntchito zipatso pophika zakudya zosaphika sizochepa.
2. Imwani madzi ambiri
N’zoonekeratu kuti madzi alibe thanzi monga zipatso ndi ndiwo zamasamba. Koma izo, choyamba, ndizofunikira pa thanzi; kachiwiri, amapereka kumverera kwa satiety, kuphatikizapo pakati pa chakudya chachikulu. Kumwa madzi okwanira kumapangitsa kuwonjezeka kowoneka bwino kwa vivacity, komanso kufulumizitsa kagayidwe kachakudya ndikuthandizira thupi kuchotsa poizoni zomwe zingathe "kukhazikika" kwinakwake mmenemo kalekale. Imwani madzi ambiri mukatha kudya.
Ngati zimakuvutani kumwa madzi ambiri - tisanamizire, zitha kukhala zotopetsa! - ndiye kusiyanitsa kukoma kwake. Mwachitsanzo, onjezani timbewu ta timbewu tonunkhira, vanila kapena lalanje - simudzapezanso madzi, koma monga chakumwa, chomwe chimakhala chosavuta komanso chosangalatsa kudya pamiyeso yofunikira paumoyo. Mukhoza kuumirira pazitsamba madzi (timbewu tomwe, kapena, mwachitsanzo, basil), kuika mtsuko mu firiji usiku wonse. Chinyengo china chopambana ndikufinya lalanje kapena laimu watsopano m'madzi! Mutha kusiyanitsa njira iyi powonjezera madzi, mwachitsanzo, madzi atsopano a mphesa kapena kiwi.
3. Phatikizani mafuta athanzi muzakudya zanu
Mafuta abwino amafunikira ngati gawo lazakudya zosaphika chifukwa, monga zipatso, amakhala ndi fiber yambiri. Kuonjezera apo, mafuta ndi abwino kuthetsa njala. Mtedza, mbewu, mapeyala, kokonati, durian (chipatso chachilendo) ndi magwero abwino kwambiri amafuta athanzi (mosiyana ndi mafuta a masamba, omwe alinso mafuta ambiri, mankhwalawa alinso ndi zina zambiri zothandiza). Zakudya izi zimatha kudyedwa paokha kapena kuzisakaniza mu ma smoothies, mavalidwe a saladi, sosi kapena soups. Khalani omasuka kupanga mbale zatsopano zodabwitsa! Avocado ndi nyama ya kokonati ingagwiritsidwe ntchito pophika kunyumba monga momwe mtedza ndi mbewu zimawonjezeredwa kuti zikhale mafuta ndi kukhuta, koma zimapanganso ayisikilimu odabwitsa!
4. Pewani kudya Kudya ndi yankho ku njala kwa aliyense wakudya zakudya zosaphika! Ngakhale zipatso zaiwisi ndi ndiwo zamasamba ndizopatsa thanzi modabwitsa, zimakhala ndi zopatsa mphamvu zochepa, chifukwa chake kudya katatu patsiku kumakhala kovuta kukwaniritsa zopatsa mphamvu za tsiku ndi tsiku. Simukufuna kudya mopambanitsa… Yankho lake ndi losavuta (ndi lokoma): zokhwasula-khwasula pakati pa chakudya! Onetsetsani pasadakhale kuti masana simukusowa zokhwasula-khwasula: mwachitsanzo, akhoza kutsukidwa ndi zouma kaloti, kapena udzu winawake nyemba, kapena madeti - zonsezi zidzakwanira modabwitsa, kuphatikizapo mu chidebe mu chipinda magolovesi galimoto. . Sungani kusakaniza kwa mtedza, zoumba ndi cocoa nibs pa kompyuta yanu muofesi komanso kunyumba. Ndipo, ndithudi, palibe amene amakuletsani kutenga zipatso kulikonse ndi inu - mwachitsanzo, malalanje angapo ndi maapulo.
5. Konzani zakudya zanu
Njira yofulumira kwambiri yokhala ndi njala pazakudya zosaphika ndikudumpha kudya. Ngati simudzipangira ndandanda yazakudya, nthawi zambiri mumamva njala nthawi ndi nthawi.
Zimangotenga mphindi zochepa kuti mulembe zomwe mudzadya (pafupifupi mwachidule) za mlungu womwewo. Ndibwinonso kusunga zokhwasula-khwasula panthawiyi (onani mfundo pamwambapa) kuti musamaganizire tsiku lililonse. Kuwonjezera apo, mukhoza kupanga saladi, zokometsera, zokometsera, ndi sauces pasadakhale - ndiyeno muziwatulutsa mu furiji ngati mukufunikira. Kuphika kudzapita mofulumira! Mukamakonzekera komanso kukonzekera pasadakhale, zimakhala bwino.
Ngati mutsatira malangizo osavuta awa a 5, mudzatha kupewa kumva njala komanso kusowa kwa michere.
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