Zamkatimu
Zakudya zosiyanasiyana za keto, paleo ndi zina zotengera mafuta ndi zomanga thupi, komanso "kukana kwathunthu chakudya" zikuwongolera masiku ano pakuchepetsa thupi. Koma ndi chakudya chomwe ndi gwero lalikulu la mphamvu mthupi ... Lero tikukuwuzani chifukwa chake amayenera kupezeka pachakudya cha munthu aliyense komanso momwe angasankhire magwero oyenera a chakudya!
Si chakudya chonse chomwe chimapangidwa mofanana.
Kuchokera pa maphunziro a biology pasukulu, ambiri amakumbukira kuti chakudya chonse chimagawika pang'onopang'ono komanso mwachangu. Zakudya zofulumira (kapena zosavuta) zimapezeka mu shuga wamba ndi zakudya zotsekemera, zipatso zotsekemera, masamba ena, ndipo, modabwitsa, mkaka. Amatengedwa mwachangu ndi thupi ndikupereka mphamvu ndi nyonga.
Komabe, chifukwa cha kuwonongeka kwawo kofulumira, chakudya chokhacho chimayambitsa kudumpha kwamphamvu m'magazi a shuga, ndipo mphamvu yochulukirapo, yomwe sinakhale nayo nthawi yokonzedwa ndi thupi, imayikidwa mmenemo ngati mafuta. Ndicho chifukwa chake akamanena zakusiya chakudya, amatanthauza, choyambirira, chakudya chofulumira.
Kodi ndichifukwa chiyani ma carbore amafunika?
Zakudya zoziziritsa kukhosi (kapena zovuta) ndizofunikira m'thupi. Mosiyana ndi mavitamini osavuta, chakudya chambiri chimathyoledwa pang'onopang'ono ndi pang'onopang'ono. Chifukwa chake, ndiwo magwero okhazikika kwambiri amphamvu, amathandizira kuchepetsa njala kwa nthawi yayitali ndikukhalabe ndi shuga wokhazikika wamagazi.
Magwero abwino kwambiri azakudya pang'onopang'ono ndi masamba okhuthala, nyemba, durum pasta komanso, monga chimanga ndi mbewu. Kuphatikizika kwazinthu izi muzakudya sikungopatsa thupi mphamvu ndi mphamvu, komanso kumathandizira kukhalabe wokongola komanso wocheperako popanda kudzitopetsa ndi zakudya zoletsa.
Malo abwino kwambiri opangira chakudya
Buckwheat
Buckwheat alidi mfumukazi yambewu yathanzi komanso chakudya chocheperako! Kuphatikiza pa kuti imatha kupatsa thupi mphamvu kwa nthawi yayitali, buckwheat imakhala ndi mchere wambiri komanso kufufuza zinthu (kuphatikiza chitsulo, magnesium, calcium, potaziyamu ndi phosphorous), mavitamini A, E ndi gulu B - kwambiri ndikofunikira pakugwira bwino ntchito kwamanjenje ndi ubongo kugwira ntchito ...
Zachidziwikire, kuti zinthu zotsatirazi zisungidwe momwe zingathere mu phala lomaliza, zida zake ziyenera kusankhidwa mosamala, kutsukidwa ndikukonzedwa mwaluso kwambiri. Izi zimathandiza osati kungoteteza zakudya za buckwheat, komanso kufupikitsa nthawi yophika. Ndikosavuta kuphika buckwheat m'matumba, monga ochokera ku Makfa. Buckwheat yotere sikutanthauza kutsukidwa, sikumamatira mbale ndipo imakupatsani mwayi wowerengera kuchuluka kwama servings.
Ngale ya barele
Ngale ya ngale ndi mtsogoleri wina pamndandanda wazinthu zaphindu zothandiza. Ndi gwero labwino kwambiri la phosphorous, potaziyamu, magnesium ndi fluoride. Kuphatikiza apo, ngale ya ngale ndi mtundu wa "zovuta zaunyamata", nkhokwe ya mavitamini E, PP, gulu B ndi ma amino acid othandiza (makamaka lysine) - ofunikira kwambiri pakusungitsa unyamata wachikazi komanso kukongola kwa khungu.
Chifukwa chake, barele ya Makfa ngale imapangidwa kuchokera kuzipangizo zapamwamba kwambiri za Altai pogwiritsa ntchito ukadaulo wofinya, womwe umakupatsani mwayi wothandiza thupi. Sichifuna kutsukidwa kapena kutenthedwa, komwe kumathandizanso kusunga michere ndi mavitamini.
Balere
Pazifukwa zina, mabala a barele, omwe sanagwiritsidwe ntchito kwambiri, ndiosafunikira ndipo ndi othandiza mthupi. Lili ndi chakudya chokwanira 65%, pafupifupi 6% ya fiber, yomwe ndi yofunika komanso yofunikira pakudya bwino, mafuta amchere, mavitamini D ndi B gulu (folic acid, yomwe imathandiza kwambiri azimayi), ndi mchere wambiri.
Pofuna kusunga zonsezi, mavitamini ndi fiber, Makfa balere sagayidwa komanso kupukutidwa - koma amapera bwino. Kukonzekera bwino ndi kukonza mapira a balere kumathandizira kuti chimbudzi chikhale chabwino, kulimba kwa mphamvu ndi magwiridwe antchito, ndikukhalabe ochepa thupi.
Phala la tirigu
Pasitala wa Durum nthawi zambiri amatchulidwa ngati gwero labwino kwambiri la ma carbs ochedwa. Komabe, palinso njira zina zomwe sizachilendo - phala la tirigu. Imasunga zonse zopindulitsa za tirigu wa durum, ndi gwero labwino kwambiri la mphamvu ngati chakudya chazakudya chokwanira ndipo siyoyenera kungokonzekera mbale zodziwika bwino, komanso imatha kukhala ngati chakudya chokoma cha msuzi kapena chowonjezera chosakanikirana ndi nyama yosungunuka popanga cutlets ndi meatballs.
Pali mitundu iwiri ya groats ya tirigu mu assortment ya zinthu za Makfa: Poltavskaya ndi Artek. Onsewa amapangidwa kuchokera ku durum tirigu pogaya mosakwanira ndi kuphwanyidwa kwake mpaka kumbewu zozungulira, zokhazikika. Tekinoloje iyi imakuthandizani kuti musunge kuchuluka kwa michere ndikuwonetsetsa kufanana komanso kuthamanga kwa kuphika.
Zoonadi, mndandanda wochepetsetsawu sumangochokera ku magwero a chakudya chapang'onopang'ono chomwe chiyenera kupezeka m'zakudya zathu za tsiku ndi tsiku. Ziyenera kuphatikizapo wowuma masamba, nandolo, ndi chimanga maso ... Chinthu chachikulu ndi kusankha mosamala zinthu zimenezi pa sitolo alumali, kupereka mmalo apamwamba ndi kutsimikiziridwa mankhwala odziwika bwino opanga.
Mwachitsanzo, mbewu zonse za Makfa zimapangidwa kuchokera kuzinthu zosankhidwa ndi zapamwamba kwambiri, ndipo zambiri zimalimidwa ku Altai, likulu lazachilengedwe ku Russia. Kuwongolera kwamakhalidwe abwino, chomera chamakono chokhala ndi ukadaulo waposachedwa kwambiri, ndikuwongolera mosamala mbewu zonse ndi njira yofatsa kwambiri ... Malamulo oyenera kupanga awa samangotsimikizira ukhondo komanso chitetezo chopitilira zofunikira za GOST, komanso chisangalalo chachikulu ndikukhala kosavuta kukonzekera mbewu zonse za Makfa.
Zonsezi zimatsimikiziranso lingaliro lakuti ndi kusankha koyenera kwa mankhwala, ngakhale zakudya zathanzi zingakhale zothandiza, komanso zotsika mtengo komanso zokoma!