Chakudya cha kunenepa kwambiri

Zakudya zabwino za kunenepa kwambiri

Njira zazikulu zochizira kunenepa kwambiri ndizochita masewera olimbitsa thupi komanso zakudya. Nutritionists ndi endocrinologists amalimbikitsa kupanga zakudya zanu kuti chakudyacho chili ndi mavitamini, mapuloteni, mchere wamchere ndi chakudya. Ndipo chilengedwe chapanga chozizwitsa - zinthu zomwe zimakhala ndi biologically yogwira ntchito ndi zinthu zothandiza zomwe ndizofunikira kwambiri kuti thupi la munthu liziyenda bwino:

• NsombaNgati mudya, mutha kuchepetsa chiopsezo chokhala ndi cholesterol yayikulu m'magazi. Zakudya ndi zophikira makhalidwe nsomba si otsika nyama. Lili ndi michere yambiri, mapuloteni, mafuta, zowonjezera ndi mchere.
• Maapulo Ali ndi mavitamini 12 a gulu B, E, C, P, kupatsidwa folic acid ndi carotene, potaziyamu, phosphorous, sodium, magnesium, ayodini, chitsulo, fructose, shuga, sucrose, pectin ndi fiber fiber. Chipatsochi chimatsuka bwino thupi la poizoni, chimachepetsa mafuta m'thupi ndikuthandizira kulimbana ndi kunenepa kwambiri.
• Mkate wa ufa wa Rye, tirigu, wokhala ndi branMkate woterewu uli ndi mavitamini, CHIKWANGWANI ndi mchere, zomwe zimathandiza kuchepetsa mafuta m'thupi, kuthamanga kwa magazi, kulimbikitsa chimbudzi, komanso kufulumizitsa kagayidwe.
• Kaloti Ndi wolemera mu carotene, mavitamini B1, B6, B2, C, B3, E, P, K, PP, potaziyamu, calcium, iron, ayodini, phosphorous, cobalt, michere, fructose, shuga, lecithin, amino zidulo, mapuloteni ndi wowuma. Kaloti kupewa chitukuko cha zotupa ndi kusintha magazi mapangidwe.
• DzunguNdi yabwino pazakudya zopatsa thanzi. Nutritionists amalangiza kuphatikizapo dzungu mu zakudya pa matenda a kunenepa kwambiri, chifukwa zili chitsulo, masoka antioxidants, mavitamini a magulu C, B, A, E, PP, K, T ndi pectin zinthu mmenemo.
• Black currantIchi chozizwitsa mabulosi amasamalira bwino thupi la munthu, amathandizira kagayidwe, amalimbana ndi kunenepa kwambiri ndipo akulimbikitsidwa ndi madokotala pochiza kunenepa kwambiri. Ndipo zonsezi ndichifukwa cha kuchuluka kwa michere, vitamini C, P, chitsulo, manganese, magnesium, tannins ndi pectin zinthu ndi organic zidulo.
• briar Lili ndi mavitamini C, P, K, B, carotenoids, phosphorous, potaziyamu, magnesium, chitsulo, zinki, molybdenum, manganese, cobalt, chromium, malic ndi citric acid, tannins ndi pectin zinthu. Ma decoctions kuchokera pamenepo akulimbikitsidwa ndi akatswiri azakudya, kuyambira gawo loyamba la kunenepa kwambiri. Rosehip imamveka bwino ndipo imakhala ndi mphamvu zambiri mthupi. Izi ndizofunikira makamaka ngati munthuyo akudya zakudya zopatsa thanzi.
• Zipatso zouma Ma apricots zouma, zoumba, ma apricots zouma, madeti, prunes, maapulo ouma, nkhuyu ndi mapeyala owuma ndizolowa m'malo mwa shuga ndi mitundu yonse ya maswiti okhala ndi zowonjezera zowonjezera. Iwo ali potaziyamu, phosphorous, chitsulo, calcium ndi organic zidulo. Zipatso zouma zimalimbikitsidwa kuti ziphatikizidwe muzakudya kuti zilimbikitse dongosolo lamanjenje, komanso kulimbikitsa hematopoiesis ndikuyeretsa matumbo.
• Tiyi wobiriwira Ndi wolemera mu mavitamini ndi mchere, bwino ntchito ya chiwindi, mtima, kapamba, impso, kumawonjezera chitetezo chokwanira, normalizes kuthamanga kwa magazi, bwino chimbudzi, kuyeretsa thupi la poizoni.
• HoneyIchi chozizwitsa - chinthu chopangidwa ndi njuchi, chimawonjezera chitetezo chamthupi komanso chimakhala ndi mabakiteriya. Uchi umalowa m'malo mwa shuga ndipo uli ndi zinthu zake pafupifupi tebulo lonse la periodic.
• Beetroot Lili zambiri ayodini ndi magnesium, kufufuza zinthu kuti normalize ntchito ya mitsempha ya magazi ndi kagayidwe mu thupi, vitamini U, amene bwino mafuta m`thupi kagayidwe kachakudya.

Malangizo azachipatala a kunenepa kwambiri:

• mkate watsopano uyenera kusinthidwa ndi zinyenyeswazi,
• zipatso ziyenera kudyedwa ndi peel yochuluka ndi mavitamini,
• ndi bwino kuphika, kuphika kapena mphodza,
• kudya mazira ophika, nsomba, nyama,
• osawonjezera zokazinga ku supu,
• kuphatikiza mbewu za phala zophuka ndi madzi a phwetekere pazakudya zatsiku ndi tsiku,
• kumwa madzi maola awiri okha mutadya;
• kuchita masiku osala kudya kamodzi pa sabata,
• pitani kukachita masewera tsiku lililonse ndikuyenda mumpweya wabwino.

Maphikidwe amankhwala achikhalidwe polimbana ndi kunenepa kwambiri:

• 1 galasi la msuzi wa parsley uyenera kumwa masana,
• madzi a kabichi oyera ndiwothandiza,
• kulowetsedwa kwa chitsamba chowawa, knotweed, khungwa la buckthorn, nthanga za fennel wamba, mizu ya dandelion, masamba a peppermint,
• tiyi ya ginger,
• osambira ndi masamba a birch, cinquefoil tsekwe masamba, udzu ndi chamomile maluwa, nettle, knotweed, dandelion, horsetail, burdock mizu ndi masamba, zokwawa wheatgrass rhizomes, amene amatengedwa pambuyo kusamba, ndi abwino odana kunenepa osambira.

Zakudya zowopsa komanso zovulaza za kunenepa kwambiri

Pamodzi ndi zinthu zathanzi, pali zovulaza zomwe siziyenera kuphatikizidwa pazakudya kapena zongogwiritsa ntchito. Zina zazikulu ndi izi:

• Shuga woyengedwa Izi zimapangidwa kuchokera ku beets wamba ndi nzimbe. Lilibe michere yazakudya, mavitamini, kapena michere. Zili ndi zopatsa mphamvu zambiri, zimachepetsa kukana kwa thupi kuzinthu zakunja ndipo zimathandizira kunenepa kwambiri
• SosejiChidachi chili ndi zowonjezera zakudya zopangira, ma carcinogens ndi monosodium glutamate. Zonsezi zikhoza kuwononga kwambiri thanzi la thupi.
• MargarineNdi surrogate yomwe ili ndi hydrogenated, mafuta opangira, zosungira, emulsifiers, utoto, ndi mafuta a trans. Zigawo zonsezi zimakhala ndi zopatsa mphamvu zambiri, zowopsa komanso zimawunjikana m'thupi.
• MayonesiIli ndi viniga, mafuta odzaza, chakudya, sodium, zokometsera, ndi mitundu. Ndipo, monga chotsatira, ntchito mayonesi kumabweretsa matenda aakulu, kuphatikizapo kagayidwe kachakudya matenda ndi kunenepa kwambiri.
• Zogulitsa zotere zimapangidwa ndi makemikolo ambiri, zowonjezera zakudya, zowonjezera kukoma, zowongolera acidity, utoto, ndi mchere wambiri. Amathandizira kudzikundikira kwa madzi komanso kusayenda bwino m'thupi.
• Zakudya zofulumiraZimakhala ndi mafuta opangira, mchere, zopangira zopangira, carcinogens, zomwe zimayambitsa matenda a mtima, khansa, kusalinganika kwa mahomoni, kunenepa kwambiri.
• Zakumwa za carbonated zili ndi shuga wambiri, zowonjezera, ma asidi osiyanasiyana, soda ndi carcinogens.

Chakudya cha matenda ena: