Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 1100 Kcal.
Zakudya za ku Mediterranean sizimatengedwa ngati zakudya mwachizolowezi. Zimatenga nthawi yayitali kuposa ambiri aiwo. Ndi dongosolo lazakudya lomwe akatswiri ambiri azakudya amazindikira kuti ndi opindulitsa. Ndipo phindu limakhudza osati chiwerengero chokha, komanso thanzi.
Asayansi ndi madokotala atsimikizira kuti zakudya motsatira mfundozi zimachepetsa chiopsezo cha matenda, makamaka matenda a mtima - ndi 33%, ndi oncology - ndi 24%. Chiwopsezo chokhala ndi matenda ena mwa kudya motere ndi chochepa kwambiri. Choncho, ngati simukufuna kuwonjezera chiwerengero chanu, komanso kusamalira thanzi lanu, muyenera kuyang'anitsitsa dongosolo ili.
Zofunikira pazakudya zaku Mediterranean
Zakudya zaku Mediterranean zimachokera ku piramidi yamagulu atatu. Mulingo uliwonse umatanthawuza chinthu chomwe chitha kudyedwa tsiku lililonse, sabata iliyonse komanso osapitilira 1-2 pa mwezi.
Tiyeni tikambirane mwatsatanetsatane za mankhwala omwe angagwiritsidwe ntchito pa chakudya ichi, za katundu wawo. N'chiyani chimapangitsa kuti zakudya izi zikhale zathanzi?
Masamba ndi zipatso... Ndi bwino kudya nyengo masamba ndi zipatso zimene wakula kutchire. Zowonadi, pakadali pano, ma flavonoids, omwe ndi bioactive antioxidants, amasungidwa mwa iwo. Ndiwo amene amagonjetsa ma free radicals omwe amatha kuvulaza thupi. Chifukwa chake, ukalamba umachepetsa ndipo thanzi limakula.
Nsomba, nsomba… Manganese, zinki, selenium ndi mchere wambiri uli ndi zakudya izi. Amaletsa njira za okosijeni (zomwe zingawonongenso thupi lathu), zimathandiza kuti khungu likhale lolimba.
Mafuta a azitona… Zipatso za azitona zimathandizanso kwambiri. Koma kuti asunge zopindulitsa zawo, tikulimbikitsidwa kugwiritsa ntchito mafuta osasinthika a m'zigawo zoyamba. Chowonadi ndi chakuti mafuta a monounsaturated omwe amapezeka mu azitona amathandizira kukonza dongosolo lamtima la thupi. Ngati kugula mafuta a azitona kukuvutitsani, mutha kugwiritsa ntchito mafuta ena aliwonse amasamba. Koma ndikofunikira, monga tawonera, kuti ndizosasunthika komanso zozizira.
Nyama ya mafuta ochepa... Nyama ya mwanawankhosa, nyama yamwana wang'ombe, ng'ombe, etc. amapereka thupi ndi mapuloteni zofunika kuti yachibadwa kugwira ntchito. Zimathandizanso kuti hemoglobini ikhale yolondola komanso imalimbikitsa njira ya hematopoiesis.
Zakudya zamkaka ndi mkaka wowawasa… Zoterezi zimapatsa thupi mosavuta assimilable kashiamu. Makamaka, zimathandiza kulimbikitsa mafupa, mano, kumapangitsa tsitsi kukhala labwino komanso lokongola.
Mbewu zonse ndi pasitala... Ndi pa iwo kuti zakudya za Mediterranean zimachokera. Zakudya zimenezi ndi magwero a ma carbohydrate ovuta. Ndipo iwo, nawonso, amapereka mphamvu ndi mphamvu ku thupi lathu. Awa ndi magwero olemera kwambiri a ulusi wothandiza m'thupi.
Vinyo wofiyira… Ngakhale kuti ndi chakumwa choledzeretsa, ndi chopindulitsa kwa thupi pang’ono. Vinyo ali ndi mavitamini a magulu B, P, C ndi magnesium, selenium, iron, omwe amamenyana ndi maselo a khansa ndikuthandizira kulimbikitsa chitetezo cha mthupi.
Tsopano tiyeni tiwone kuchuluka kwake, chiyani komanso liti kugwiritsa ntchito. Choncho, mlingo woyamba (ndiko kuti, zakudya zomwe zingathe kudyedwa tsiku ndi tsiku) zimaphatikizapo zipatso ndi ndiwo zamasamba. Ambiri aiwo amalangizidwa kuti adye osaphika. Ndipo palibe chifukwa chotengeka ndi zipatso zokoma, kuzikonda, komanso masamba owuma, m'mawa. Mitundu yosiyanasiyana ya tchizi, yoghurt yachilengedwe, mtedza, nyemba, mafuta a azitona, pasitala (omwe ndi durum tirigu), mkate wathunthu, mkate wa chinangwa, chimanga (kupatula semolina), zitsamba zosiyanasiyana ndi zonunkhira zimaloledwa. Onetsetsani kumwa makapu 6-8 a madzi tsiku lililonse. Mu imodzi mwazakudya, ndizololedwa kumwa kapu ya vinyo wofiira wouma.
Ndibwino kuti mupange zakudya zanu zatsiku ndi tsiku kuti chakudya (mbewu, mkate, zipatso, ndiwo zamasamba) ndi 50%, mafuta (ochokera ku maolivi) - 30%, mapuloteni (nyama, nsomba, mazira ndi nyemba) - 20 %.
2-3 pa sabata, malinga ndi malangizo a zakudya izi, muyenera kudya zakudya zotsatirazi: kalulu kapena nkhuku nyama, nsomba, mazira. Koma kangapo pamwezi, kugwiritsa ntchito nyama yofiira ndikololedwa; sikuvomerezeka kuti mulowetse muzakudya zanu nthawi zambiri. Mukhozanso nthawi zina kudya maswiti ndi maswiti omwe mumakonda.
Ndikoyenera kusiya kwathunthu zotetezera, zakudya zomwe zimakhala ndi mitundu yosiyanasiyana, vinyo wotsekemera ndi zakumwa zina (zopanda mowa ndi mowa), zomwe zimakhala ndi shuga. Ndipo ngati n'kotheka, ndi bwino kusintha mankhwalawa ndi uchi. Chofunikanso, monga momwe zilili ndi machitidwe ambiri a zakudya, ndizochita masewera olimbitsa thupi nthawi zonse, kuyenda panja, ndi maganizo abwino.
Ngati poyamba zimakhala zovuta kuti musankhe menyu yazakudya za ku Mediterranean, tikuganiza kuti malingalirowa adzakuyenererani, omwe amafotokoza momveka bwino kuti izi sizongokhala zathanzi, komanso zakudya zokoma.
kotero, chakudya cham'mawa mukhoza kuphika mbale zotsatirazi:
• oatmeal (mu mkaka, ndi kuwonjezera kwa zipatso za nyengo);
• saladi ya zipatso, zobvala zomwe zimagwiritsa ntchito yogurt yopanda mafuta kapena kefir;
• curd casserole kapena mikate ya tchizi;
• Omelet wa mazira awiri mu kuluma ndi mkate wathunthu.
pakuti akamwe zoziziritsa kukhosi Pakati pa chakudya cham'mawa ndi chamasana, mutha kusankha kuchokera pazakudya izi:
• kapu ya yogurt yachilengedwe yopanda shuga kapena kefir;
• mtundu wina wa zipatso;
• kapu ya tiyi ndi makeke awiri ang'onoang'ono a oatmeal kapena muffin.
RђRѕS, chakudya chamasana akulimbikitsidwa ndi imodzi mwamagulu awa:
• sangweji ya tuna, tomato ochepa a chitumbuwa, zipatso;
• mpunga ndi ndiwo zamasamba, zidutswa zingapo za tchizi;
• mphodza zamasamba ndi nsomba zowotcha.
Tsopano lingalirani zotheka masana akamwe zoziziritsa kukhosi options…Simuyenera kupirira njala konse.
• Mutha kudzikongoletsa nokha ndi mtundu wa mtedza womwe mumakonda, pafupifupi 30 g.
• Kapena, khalani ndi sangweji ya mkate wa tirigu ndi chidutswa cha tchizi ndi tomato ochepa.
• Mukhozanso kudya zipatso zamtundu wina kapena 30 g za zipatso zouma.
Za chakudya chamadzulo, molingana ndi mfundo za zakudya za ku Mediterranean, mutha kugula zakudya zotsatirazi:
• saladi ya feta cheese, avocado, letesi ya iceberg, tomato yamatcheri;
• nsomba zophikidwa mu uvuni ndi tchizi;
• pasitala ndi nsomba kapena nsomba.
Monga mukuwonera, kuchuluka kwazinthu zololedwa sikuchepa konse.
Contraindications kwa zakudya Mediterranean
Popeza, monga tafotokozera pamwambapa, zakudya za ku Mediterranean ndizowonjezera zakudya zolondola komanso zopatsa thanzi, m'malo moletsa chakudya chanthawi yayitali, palibe zotsutsana nazo.
Chinthu chokhacho, chakudya choterocho sichiyenera, ndithudi, kwa iwo omwe ali ndi matenda omwe amafunikira kumamatira ku zakudya zapadera.
Kapena ngati muli ndi tsankho lamunthu pazinthu zilizonse zomwe zatchulidwa pamwambapa. Pankhaniyi, mwachibadwa, simuyenera kuwadya.
Ubwino wa Zakudya za Mediterranean
Zakudya zimenezi zili ndi ubwino wambiri.
1. Chinthu chachikulu ndicho chitetezo chake ku thanzi (poganizira zomwe zili pamwambazi) ndi zopindulitsa kwa thupi.
2. Komanso, ma pluses, ndithudi, amaphatikizapo zosiyanasiyana. Zakudya zambiri zomwe zimaloledwa ndi zakudya za ku Mediterranean mwachiwonekere sizingakulepheretseni.
3. Zakudyazi zimachepetsa chiopsezo cha khansa ndi 24% ndi matenda a mtima ndi 33%.
4. Zoonadi, kuphatikiza kwina kwakukulu ndikuti zakudya zotere zimakulolani kukhala ndi chizolowezi chodya zakudya zabwino, zomwe ndizofunikira kwambiri kuti mukhalebe ndi chiwerengero chabwino kwa zaka zambiri, komanso thanzi labwino.
Zoyipa za zakudya zaku Mediterranean
Ngati tilankhula za zofooka, palibe ndemanga zazikulu za chifukwa chake sikoyenera kuonda motere. Koma, ngati mukukumba mozama, mukhoza kumvetsera kuti dongosolo la chakudya ichi siliyenera kwa iwo omwe akufuna kuchepetsa thupi mofulumira kwambiri, chifukwa mapaundi owonjezera sangachoke nthawi yomweyo. Koma mukuonda bwino ndipo mwina kwa nthawi yayitali. Zili ndi inu kusankha zomwe zili zofunika kwambiri.
Zoonadi, posintha zakudya za ku Mediterranean, zingakhale zovuta kuti musanene kuti ayi ku zakudya zomwe mumakonda ndikupitirizabe ndi zakudya zoyenera. Koma, kachiwiri, ngati muyerekezera Mediterranean ndi machitidwe ena ambiri, malamulo ake ndi okhulupirika kwambiri.
Kukhazikitsanso zakudya zaku Mediterranean
Pankhani ya kukonzanso zakudya, monga tafotokozera pamwambapa, ndizofunika kuti zikhale njira ya moyo, osati chizolowezi chosakhalitsa. Madokotala ndi asayansi ambiri amalangiza kupanga naye ubwenzi kamodzi!