Ndithudi, mwamvapo mawu akuti: "Idyani zipatso ndi ndiwo zamasamba zambiri" kangapo kamodzi, koma nthawi yomweyo simunasinthe chilichonse muzakudya zanu. Ngakhale kuti aliyense amadziwa za ubwino wa zakudya zochokera ku zomera, ambiri sadya zipatso ndi ndiwo zamasamba zokwanira. Nthawi zambiri zimachitika, njira yolenga imatithandiza kuthetsa ngakhale ntchito yovuta kwambiri.
M'nkhaniyi, mlembi wathu Yuliya Maltseva, katswiri wa zakudya komanso katswiri wa zakudya zogwira ntchito, alankhula za njira zotsimikiziridwa za banja lake zodyera zakudya za zomera.
1. Zosiyanasiyana! Kudya zipatso ndi ndiwo zamasamba nthawi zonse kumapatsa thupi lathu mitundu yambiri ya phytonutrients yomwe imathandizira kuti igwire bwino ntchito. Yesani kusintha zakudya zomwe zimapanga zakudya zanu masiku atatu aliwonse. Zidzathandizanso kuchepetsa mwayi wa tsankho la chakudya, kupewa kuchitika kwa kuledzera kwa zakudya ndi kulandira zakudya zosiyanasiyana.
2. Sangalalani ndi utawaleza pa mbale yanu! Kodi nchiyani chimapangitsa zipatso ndi ndiwo zamasamba kukhala zathanzi komanso zokongola nthawi imodzi? Phytonutrients! Awa ndi mankhwala achilengedwe omwe angakhale osowa pakusunga thanzi lanu! Phytonutrients imagwira ntchito zambiri. ТTangoganizani: kuthandizira kuyeretsa thupi ndi kulinganiza kwa mahomoni, kulimbitsa chitetezo cha mthupi, kuchepetsa chiopsezo cha matenda a mtima ndi oncology. Ndipo ndi ma phytonutrients omwe amapereka mtundu wowala kwa zinthuzo ndikuwapangitsa kukhala okongola kwambiri! Menyu yowala ndi maziko a zakudya zopatsa thanzi mkati mwamankhwala ogwira ntchito!
3. Kwezani Kuchulukira Kwazakudya! Nthawi zina ndikofunika osati kudya zakudya zambiri zamasamba, komanso kuganizira zomwe zili ndi zigawo zothandiza mmenemo. Malinga ndi kafukufuku, zakudya zotsatirazi zili m'gulu la 10 la phytonutrients:
1. karoti
2.tomato
3. nsonga za mpiru
4.dzungu
5. Kale
6. sipinachi
7. mango
8. mbatata
9. mabulosi abulu
10. wofiirira kabichi
Kodi mumadya pafupipafupi?
4. Chenjerani mwatsatanetsatane! Zitsamba zambiri zouma monga thyme, oregano, ndi basil zili ndi polyphenol phytonutrients, pamene ginger ndi chitowe zimakhala ndi anti-inflammatory properties. Onjezani ku mbale iliyonse!
5. Yambani tsiku lanu ndi smoothie! Kafukufuku wina adawonetsa kuti anthu onenepa kwambiri amakonda kudya ma phytonutrients ochepa. Yambani tsiku lanu ndi utawaleza smoothie!
Nawa maphikidwe omwe ndimakonda kwambiri:
- 1 apulo wofiira, akanadulidwa (ndi khungu)
- Karoti 1, wotsukidwa ndi kudulidwa (ndi khungu)
- magawo 4 a manyumwa a pinki
– 1 supuni ya tiyi ya madzi a mandimu
- ½ masentimita chidutswa cha ginger watsopano, wodulidwa
- 6 raspberries wofiira
- ½ chikho cha mkaka wa kokonati wopanda zotsekemera
- supuni 1 ya flaxseed
- 1. gawo supuni puloteni ufa womwe mungasankhe
- madzi ngati pakufunika
Ikani zosakaniza zonse zamadzimadzi ndi zakudya zonse mu blender poyamba, kenaka yikani zowuma. Sakanizani mpaka yosalala. Onjezerani madzi ambiri ngati kuli kofunikira. Imwani nthawi yomweyo.
6. Onjezani chisangalalo ku chakudya chanu! Pakali pano pali kafukufuku wosonyeza kuti kudya zipatso ndi ndiwo zamasamba kumakhudza mmene munthu amaonera zinthu komanso khalidwe lake. Kafukufuku wina waposachedwapa anasonyeza kuti kudya zipatso ndi ndiwo zamasamba kumabweretsa chimwemwe chochuluka, kukhutiritsa moyo, ndi kukhala ndi moyo wabwino. Kuti muwonjezere chimwemwe pazakudya zanu, yesetsani kuyamikira mphatso za chilengedwe izi!
Ganizirani ndi kuthokoza anthu onse omwe athandizira kuti pakhale chakudya patebulo lanu - alimi, ogulitsa, olandira alendo omwe adakonza chakudyacho, nthaka yachonde. Sangalalani ndi chakudya - kukoma, kuyang'ana, kununkhira, zosakaniza zosankhidwa! Kuchita kuyamikira kudzakuthandizani kuti mugwirizane ndi zomwe mumadya komanso momwe mukumvera.
А on ufulu detox-Marathon "Colours of Summer" June 1-7 Julia akuwuzani momwe mungapangire chakudya cha banja lonse kukhala chosiyanasiyana komanso chathanzi momwe mungathere, kutengera mfundo za zakudya zogwira ntchito komanso zakudya zopatsa thanzi, kukulitsa ndi phytonutrients yofunika, mavitamini ndi mchere.
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