Aliyense amene ali ndi chidwi ndi zakudya zopatsa thanzi, makamaka zamasamba, veganism ndi zakudya zosaphika zosaphika, mwina adamvapo za vuto la kutupa kwa ziwalo ndi kupweteka kwa iwo. Ena amafotokoza kusapeza bwino ndi "kuuma" kwa mafupa pazakudya zosaphika, zochokera ku mbewu, komanso zosakhala bwino (zamasamba). Mauthenga otere amatha kutumizidwa ndi onse atsopano, m'miyezi yoyamba ya zakudya zopanda kupha, ndipo, zodabwitsa, ngakhale "okalamba" pambuyo pa zaka 3-4 za veganism.
Ngati mukuganiza za izi, ndizodabwitsa kwambiri: pambuyo pake, ambiri (ndi mkaka, mazira ndi nyama zina) odwala omwe ali ndi vuto la mafupa! Chinachake sichikuwonjezera apa, chabwino? .. Tiyeni tiyese kulingalira!
Chifukwa Chake Madokotala Amaganizira Zakudya Zamasamba Zoyenera Kapena Zamasamba za mafupa*:
Kudya kwamafuta okhathamira kumachepetsedwa (amapezeka muzinthu zambiri zochokera ku nyama, koma kuchuluka kwake kumakhala mumafuta anyama ndi amwanawankhosa);
kuchepetsa kumwa shuga ndi zakumwa zotsekemera shuga (chinthu chofunikira pazakudya zilizonse zathanzi);
kuchuluka kudya masamba ndi zipatso; kuchulukitsidwa kwa mapuloteni athanzi (osavuta kugayidwa);
kuchuluka kwa kudya mbewu zonse;
ndipo potsiriza, munthu yemwe ali ndi chidwi ndi zakudya zopatsa thanzi nthawi zambiri amakhala ndi moyo wathanzi - ndiko kuti, amasuntha kwambiri.
Kawirikawiri zinthuzi zimatchedwa kuti ndizofunikira pa thanzi la ziwalo. Otsiriza a iwo ndi ofunika, okwanira kuchuluka kwa maphunziro a thupi ndi masewera olimbitsa thupi. tsiku ndi tsiku. Zochepa thupi. kulimbitsa thupi - kuyambira mphindi 30 patsiku! Ndipo izi, monga mukumvetsetsa, sikuwerengera kuyenda kuchokera kunyumba kupita kumayendedwe apansi panthaka ndikumwa zakumwa mukadzuka komanso musanagone ...
Mosakayikira, mwawona kale kuti kutsatira zakudya zopanda kupha sikutsimikizira kuti "mwayang'ana" zinthu zonse zomwe zili pamndandandawu. Awa ndi malamulo a moyo, zigonjetso zomwe muyenera kumenyerabe - osati zomwe zidatumizidwa kwa inu ngati bonasi mubokosi la mphatso tsiku lotsatira mutasiya nyama!
Zakudya zamasamba zimathandiza kudzipangira nokha, ndipo sizichotsa chosowa choterocho. Ngati munthu angochotsa nsomba zonenepa ndi bere la nkhuku ndi tchizi kuchokera kusitolo, akuwotcha chakudya mu ghee tsiku lililonse ndikuyenda pang'ono, ndikudzilowetsa mu maswiti ngati mwana woyamba kubadwa (“popeza sindimadya nyama…”), ndiye nsomba ndi nkhuku, mwina ndi kunena "zikomo", koma olowa ndi thanzi ambiri - ayi!
Kusintha mwakhungu ku zakudya zopatsa thanzi sikuli koyipa. Izi ndizabwino, koma sizokwanira. Tiyenera kuphunzira, tiyenera kumvetsetsa. Zosankha zamakhalidwe ndizofunikira kwambiri kuposa thanzi, koma pankhani ya thanzi labwino, lamulo ndilofunika kwambiri kuwonera zomwe AMADYA kusiyana ndi zomwe SAMADYA.
Ngakhale mutasiya nyama, mutha kusunthira molunjika kumalo olumikizirana (osati kokha):
Pokhapokha mutachepetsa kudya kwamafuta ochuluka kuchokera ku batala, ghee ndi tchizi, komanso mafuta a trans. Paokha, mafuta okhuta kuchokera muzakudya zamakhalidwe abwinowa sakhala athanzi kuposa mafuta okhuta kuchokera ku zakudya za nyama yakuda kwambiri… Chilichonse ndichabwino pang'ono, kuphatikiza. batala, tchizi, ghee (75% mafuta odzaza, mankhwala, osati chakudya).
Ngati mulibe kuchepetsa kumwa shuga ndi maswiti, ndipo zambiri mosavuta digestible chakudya. Kulakwitsa kwakukulu (ngakhale kokoma!) pa zakudya zopanda kupha.
Ngati pali masamba ndi zipatso zochepa. Masiku ano, madokotala onse akumadzulo amavomereza kuti ndi koyenera kudya "magawo" a 4 a masamba ndi / kapena zipatso patsiku - ndipo izi zimanyalanyazidwa ndi ena oletsa nyama. Kutumikira ndi osachepera 150 magalamu. Mulimonsemo, zipatso ndi ndiwo zamasamba ziyenera kudyedwa ZAMBIRI kuposa china chilichonse (tirigu, mkate ndi pasitala, tchizi, etc.). Poyerekeza ndi masamba (olemera mu micronutrients) ndi zipatso (zolemera mu macronutrients), masamba nthawi zambiri amakhala athanzi.
Ngati mumadya zomanga thupi, zakudya zamasamba zotsika mtengo (mwachitsanzo, kudya nandolo zambiri!) komanso osadya zomwe zimagayidwa mosavuta (monga quinoa, amaranth, hempseed ndi zina zotsimikizika),
· Ndipo ngati inu kusuntha pang'ono!
Izi ndizo, malamulo onse a zakudya zopanda thanzi, ngakhale ndizowona makamaka kwa "malo olumikizirana". Ndipo tsopano mawu ochepa okhudza kutupa kwa mafupa! Poyamba, tiyeni tikhale owona mtima: kuchokera ku lingaliro la ngakhale dokotala wamakono, wasayansi, osatchula ife nzika wamba omwe timaphunzira nkhani zaumoyo pang'ono chabe, vuto la kutupa, ndipo makamaka, m'malo olumikizirana mafupa, ndi mdima. nkhalango. Ngakhale madokotala sangamvetse nthawi zonse vuto la munthu ngati akuthandizidwa ndi kutupa. (Chowonadi chakuti wodya zamasamba ndi kutupa kwa ziwalo - komanso ndi vuto lina lililonse lalikulu! - Ena Aesculapius amatsimikizira kuti ayambe kudya nyama ali kale vuto la makhalidwe aumwini ndi akatswiri, osati zakudya). Njira imodzi kapena ina, kutupa m'magulu ndi chinsinsi chenicheni! Ndipo palibe lingaliro limodzi, "kuzindikira", ndipo makamaka - Chinsinsi - ndipo sichingakhale. Choncho, palibe. Chifukwa munthu akhoza kuyambitsa njira yotupa m'thupi, kuyankhula mosagwirizana ndi sayansi, chirichonse. Ndiko kuti, kukayikirana kungagwere pa chimodzi mwa zifukwa zambiri. Koma tiyeni tiyesetsebe kuwadziwa.
Ululu, kutupa kwa mafupa kungayambitse:
· Kulemera kwambiri. Chilichonse chikuwonekera apa - ngati kulemera kuli kopanda thanzi, kowawa - ndikofunikira kuchepetsa. Kusintha kuchokera ku zakudya za nyama kupita ku zakudya zamasamba kumathandiza kwambiri. (Ndiyeno - osatsamira ufa ndi ma calorie apamwamba, ndizo zonse).
· Kusintha njira yophunzitsira magalimoto. Kodi munasiya kudya nyama ndikuyamba kuthamanga? Kodi mudalembetsa mu studio ya yoga? Kodi mudagula umembala wa gym kapena pool? Poyamba, ziwalo zimatha "kutsutsa", thupi lonse likhoza "kupweteka" - zakudya sizikugwirizana nazo.
Chitetezo chofooka. Zirizonse zomwe opanga Chyawanprash ndi mankhwala ena athanzi anganene, ndikovuta kwenikweni kukopa chitetezo chamthupi mwa kudya chakudya chilichonse. Pokhapokha, ndithudi, simudya ma immunomodulators amakono (chizolowezi choipa). Koma "kufooketsa chitetezo chanu" ndizovuta kwambiri - kaya pazakudya zamasamba, zaiwisi kapena zosaphika, kapena zina zilizonse (choncho chepetsa agogo omwe ali ndi nkhawa!). KOMA, mutha kusunga magwiridwe antchito achitetezo anu mwa kudya mokwanira, kuphatikiza. kudya mapuloteni okwanira "oonda" (osavuta kugayidwa), komanso kumwa ma probiotics - zonse zimatha kuchitidwa pazakudya zilizonse, nyama ilibe kanthu! Ndipo kuyesa "kuwonjezera, kulimbitsa" chitetezo cha mthupi, monga "kuuma", nthawi zambiri kumayambitsa matenda - kuphatikizapo, ziwalo zokha.
• Zakudya zosagwirizana, zosagwirizana ndi sayansi ("mbatata, pasitala ...") - chifukwa chake, kusowa kwa michere yofunika kuti mafupa akhale athanzi komanso kuwonongeka kwa umunthu. Zinthu zofunika m'malo olumikizirana mafupa zimadziwika, kuphatikiza mafuta a Omega-3. Amapezeka (osati mu nsomba zokhala ndi mafuta okha, samalani!) Komanso, yang'anani zomwe mumayesa (osati pa phukusi la "zakudya zapamwamba" kapena zowonjezera): vitamini D, vitamini A, vitamini B6, vitamini B12, kupatsidwa folic acid, calcium, magnesium, zinki ndi selenium *.
· Kugwiritsa ntchito mankhwala oyengedwa: shuga woyera ndi maswiti ndi izo, mkate woyera ndi zinthu zina ufa kuchokera izo.
- Sinthani zinthu zomwe zili bwino osati zokomera masamba ndi zipatso, koma motsata zakudya zochepa (mpunga woyera, pasitala, Zakudyazi za soya kapena "katsitsumzukwa", etc.). Maziko a zakudya mukasiya nyama ndi masamba ndi zipatso, mosiyanasiyana komanso mosakanikirana bwino!
· Kudya zakudya zamasamba ndi zamasamba, zomwe zimadziwika ndi zotsatira zake zoyipa pamamfundo. Ichi ndi tirigu ndi zopangidwa kuchokera pamenepo, zonse nightshade. - Awa si bowa, koma mtundu wa zomera, kuphatikizapo: tsabola wokoma, ashwagandha, biringanya, zipatso za goji, chili ndi tsabola zina zotentha, paprika, mbatata ndi tomato. (Nightshades sizowopsa kwa aliyense, ndipo osati nthawi zonse - nkhaniyi sinaphunzire mokwanira).
Kusala kudya kumatha kubweretsa mpumulo pa tsiku la 4-5, koma pasanathe sabata pambuyo pa kutha kwa njala, zizindikiro zonse zoipa zimabwerera. Choncho, kusala ponena za kuthetsa mavuto olowa.
Moyo wongokhala: kusowa kwagalimoto komanso kuchita masewera olimbitsa thupi. Ngati simukuchita masewera olimbitsa thupi, kuthamanga, kusambira kuyambira mphindi 30 patsiku - izi ndi za inu.
Ngati munganene zosiyana ndi inu - kuti mumadya moyenera ndikuchita masewera olimbitsa thupi mokwanira - mwinamwake mwaona kale momwe zakudya za zomera zimathandizira thupi lanu kuti likhale lolimba ndikuchira msanga! Si chinsinsi kuti amagwiritsa ntchito smoothies ndi ndiwo zamasamba ndi zipatso musanayambe komanso pambuyo pa masewera olimbitsa thupi. Ndipo kawirikawiri, "amapempherera" chakudya chochokera ku zomera! Kapena kuchuluka kwa masamba ndi zipatso muzakudya zopanda kupha. Ndipo izi sizongochitika mwangozi: pambuyo pake, zakudya, mafuta a masamba ndi mapuloteni "opepuka" amathandizira kulimbikitsa kulumikizana ngakhale ndi masewera ovuta kwambiri. Koma ngakhale mutasuntha pang'ono, kwenikweni theka la ola patsiku, monga momwe adokotala adalamulira, kudya masamba ndi zipatso muzakudya zambiri, makamaka mu blender, ndikokomera inu!
Ndipo zowonjezera zingapo kuchokera pazochitikira zanu:
1) Mafuta a Azitona Owonjezera, akadyedwa yaiwisi, m'malo olumikizirana mafupa, amalola kuchira msanga pambuyo pophunzitsidwa kwambiri kuyenda. 2) Kudya kwambiri kumatha, m'malo mwake, kumawonjezera mavuto olowa - chifukwa. wokhoza kusokoneza Vata. Zomwezo zitha kunenedwanso za kudya kwambiri kwa fiber. 3) Nthawi zambiri zimamveka kuthandizira thanzi labwino komanso ngakhale kwa othamanga, koma dziwani kuti ndi chinthu chosungunuka chamafuta. Ufa wa Turmeric - wopanda kutsogolera! - ziyenera kuwonjezeredwa ku zakudya zamafuta, mwachitsanzo, masamba okazinga mu wok (ndi batala). M'malo mwake, ndikwabwino kusungunula turmeric mumafuta otentha mu mbale ina ndikuwonjezera "mafuta achikasu" ku mbale yomalizidwa: motere mapindu a turmeric adzakhala opambana.
* Kuphatikiza nyamakazi, mwachitsanzo, ngakhale ndi zovuta zolumikizana kwambiri.
** za masamba, zipatso, mtedza, mafuta otengerako zinthuzi.