Katswiri aliyense wazakudya amapanga mndandanda wake wazakudya zapamwamba, komabe, zinthu zambiri pamndandanda wosiyanasiyana nthawi zambiri zimadutsana. Kutengera zomwe ndakumana nazo komanso kuthekera kogula zinthu zina ku Russia, ndalemba mndandanda wanga wazakudya zapamwamba zomwe zimandithandiza kuti ndiziwonjezeranso zinthu zothandiza komanso zomwe ndikufuna kukulimbikitsaninso. Nayi gawo loyamba la mndandanda wanga:
1. Peyala… Chipatso chodabwitsa ichi ndi chapadera. Akatswiri ena amachitcha "chakudya cha milungu", ndipo pazifukwa zomveka. Mapeyala ndi amodzi mwamagwero abwino kwambiri amafuta osatha omwe amawonedwa kuti ndi ofunikira pamoyo wamunthu. Akauthira ku masamba a smoothie kapena saladi, mapeyala amatha kuchulukitsa mayamwidwe a carotenoids, antioxidants, ndi beta-carotenes m'thupi mpaka maulendo 300. Mapeyala amadziwikanso chifukwa cha anti-inflammatory properties.
Ku Moscow, ndimagula ma avocados ndi masamba ena, zipatso ndi zitsamba zobweretsera kunyumba (nthawi zina ngakhale tsiku la dongosolo) kuchokera ku kampani ya Fruit Mail. Kwa iwo omwe, monga ine, amadya ma kilogalamu angapo azinthu izi pa sabata, ntchito ya Fruit Mail imapulumutsa moyo.
2. Flaxseeds ndi mafuta a mpendadzuwa (wosayeretsedwa!). Flaxseeds ndi ochuluka mu fiber ndi lignans, mafuta a polyunsaturated ndi antioxidants. Kafukufuku wambiri wasonyeza kuti kumwa flaxseed pang'ono kumatha kuchepetsa kuchuluka kwa cholesterol "yoyipa" ndikukhazikika kwa shuga m'magazi, motero kumathandizira odwala matenda ashuga. Kuphatikiza apo, ali ndi anti-yotupa, amalimbitsa mafupa, amathandizira dongosolo lamtima, komanso amawongolera kuthamanga kwa mtsempha. Nthawi zina ndimagaya nthangala za flaxseed mu chopukusira khofi ndikuziwonjezera ku masamba ndi zipatso za smoothies.
Ndimagula flaxseeds pano (kutumiza padziko lonse lapansi, kuphatikiza ku Russia).
3. Mbeu za Chia. Chia, kapena Spanish sage (lat. Salvia hispanica), ndi chomera cha banja la Clay, limodzi mwa mitundu ya sage. 28 magalamu a mbewu za chia ali ndi 9 magalamu amafuta, 5 milligrams a sodium, 4 magalamu a mapuloteni, ndi zochuluka za antioxidants. Ndiwolemera mu fiber ndi mafuta a polyunsaturated, ndipo amaonedwa kuti ndi gwero labwino la calcium, phosphorous ndi niacin (vitamini PP).
Ngati mbewu za chia zimatsanuliridwa ndi madzi, ndiye kuti zimasandulika kukhala chinthu chonga gel osakaniza chomwe chimakhala ndi zotsatira zabwino pamagayidwe am'mimba ndikuwongolera kuyamwa kwa zinthu zothandiza komanso zovulaza m'thupi. Monga flaxseeds, ndimangowonjezera chia ku smoothies yanga. Pali maphikidwe angapo ogwiritsira ntchito mbewu za chia mu pulogalamu yanga ya iOS.
Ndimagula mbewu za chia pano (zotumiza padziko lonse lapansi, kuphatikiza ku Russia).
4. Kokonati mafuta (osayeretsedwa!), mkaka, madzi ndi kokonati zamkati. Kokonati ndi imodzi mwazomera zabwino kwambiri padziko lapansi. Ndimagwiritsa ntchito mafuta a kokonati m'malo mwa zonona ndipo ndimapaka tsitsi langa nthawi zonse. Ndipo kupitirira kawirikawiri Ndimaphika nawo chakudya chifukwa sichimva kutentha kwambiri kuposa mafuta ena. Mafuta a kokonati awonetsedwa kuti amachepetsa kuchuluka kwa cholesterol m'magazi, kusintha kagayidwe kake, ndipo ali ndi anti-viral, anti-fungal ndi anti-bacterial properties. Choncho, ndi bwino kuwonjezera mafuta a kokonati osaphika osaphika pazakudya (saladi, zakumwa, etc.). Ngati muli ndi mwayi wogula mkaka wa kokonati, madzi ndi zamkati, ndiye kuti zitha kugwiritsidwanso ntchito padera komanso ngati gawo la zakumwa zosiyanasiyana.
Ndimagula mafuta a kokonati organic pano (zotumiza padziko lonse lapansi, kuphatikiza Russia).
Kokonati zatsopano ku Moscow zitha kugulidwa ku kampaniyo CocoFace.
Ndikuyembekeza kuti mumapeza njira yodyera zakudya izi zosaphika kapena saladi, zakumwa, ndi mbale zina zoyenera nthawi zina.
Za zakudya zina zapamwamba - muzolemba zotsatirazi.