Ndimadya chiyani madzulo kuti ndigone bwino?

Mawu akuti “chakudya cham'mawa cha Mfumu, chamasana cha kalonga ndi chakudya chamadzulo cha anthu osauka” ndi chitsanzo chabwino choti titsatire. Koma n’chifukwa chiyani kuli koyenera kukhala ndi chakudya chamadzulo chopepuka? "Kuti mupewe, ndi chakudya cholemera kwambiri, zotsatira za nthawi yogona, chiopsezo cha kudzutsidwa kwausiku ndi zovuta.

kuti ndibwererenso kukagona, komanso kusowa kwa njala m'mawa wotsatira chakudya cham'mawa, "akutero Aurore Lavergnat, katswiri wazakudya. Kugaya chakudya kumafuna mphamvu zambiri kuchokera m'thupi!

Nthawi yoyenera kudya

Kuwonjezera pa kapangidwe ka chakudya, nthawiyo ndi yofunikanso. “Muyenera kudya chakudya chamadzulo kwa ola limodzi kapena aŵiri musanagone,” akulangiza motero katswiri wa za kadyedwe. Moyenera, pakati pa 18:30 pm ndi 19pm kwa ana ndi pakati pa 19pm ndi 20:30 pm kwa akuluakulu. “Maola 21 koloko masana, nthawi yachedwa kwambiri, makamaka popeza chakudyacho chimalimbikitsa kutulutsa kwa insulini m’thupi, pamene panthawiyi, omalizawo ayenera kutulutsa melatonin, mahomoni ogona. Aurore Lavergnat anachenjeza kuti: "Zakudya zina sizimaloledwa kudya chakudya chamadzulo chifukwa zimalimbikitsa kuchulukira kwa shuga m'magazi zomwe zingayambitse chilakolako, komanso kuchepetsa chimbudzi. Izi ndi nkhani ya baguette woyera, pasitala woyera ndi mpunga, semolina, zipatso zouma, nthochi, mphesa, yamatcheri, komanso nyama yofiira, mkaka, tchizi, batala ... Ndipo ndithudi, palibe tiyi, khofi, mowa, madzi a zipatso kapena soda. Komano, timadya chiyani kuti tigone bwino?

masamba

Karoti, zukini, sipinachi, burokoli ... Kusankha ndi kwakukulu, monganso njira yolawa: yaiwisi, yophika, mu supu ... musati mugaye msuzi kwambiri, timakonda wosweka kwa phala. Kupanda kutero, timatsagana ndi chotsiriziracho ndi crudity kapena chidutswa cha mkate wathunthu, kapena mtedza kapena amondi owazidwa pamenepo.

nsomba

Imaphatikizidwa bwino madzulo, ngakhale itakhala yamafuta, chifukwa imakhala ndi mafuta ochepa kwambiri kuposa nyama ndi omega-3s, zomwe zimalimbikitsa kugona bwino komanso kugona bwino. Gawo loyenera: pakati pa 50 ndi 100 g kwa akuluakulu.

zipatso

Timakonda zakudya zosauka kwambiri zama carbohydrate monga kiwi, zipatso za citrus, zipatso zofiira (strawberries, raspberries, blueberries, blackcurrants, etc.), maapulo kapena mapeyala, zomwe sizimayambitsa kukwera kwa shuga. Ndipo timasankha pakati pa zowuma ndi zipatso kuti tichepetse kudya kwa ma carbohydrate.

Soya ndi zotumphukira zake

Tofu, tempeh, miso, yogati ya soya… zomwe zimapereka mapuloteni okhutiritsa a masamba. Mafomu okhala ndi lactofermented amakondedwa, omwe amaperekanso ma probiotics.

Zochepa za glycemic index (GI).

Mpunga wabulauni, mapira, buckwheat, balere, quinoa, buledi wopanda ufa… sizikusokoneza tulo komanso zimakupatsirani ulusi wambiri, womwe ndi wabwino ku thanzi lanu. Komabe, ngakhale masamba ayenera kupezeka pazakudya zonse, zakudya zowuma sizofunikira kwenikweni madzulo.

Mafuta a masamba

Mafuta a azitona kapena, bwino, fulakesi, hemp, rapeseed kapena camelina chifukwa cha kuchuluka kwawo mu omega-3. Zingati ? 1 kapena 2 tsp. supuni kwa munthu wamkulu. Ndipo timapewa kuphika.