Zamkatimu
"Kuti muwongolere mphamvu zanu zolimbitsa thupi mukuchita masewera olimbitsa thupi komanso kuti mukhale bwino, ndikofunikira kugawa zakudya zanu tsiku lonse," akulangiza motero Vanessa Bedjaï-Haddad, katswiri wazakudya. Zakudya zonse zowuma, zipatso ndi ndiwo zamasamba pa chakudya chilichonse, nyama, nsomba kapena mazira (kamodzi patsiku) ndi mkaka awiri kapena atatu tsiku lililonse ndi gawo lazakudya za wothamanga. Kuti tipeze mphamvu nthawi zonse, timadya nthawi zonse osadumpha chakudya cham'mawa. Izi zimatsimikizira momwe tsikulo, komanso kuchira! “, Anachenjeza katswiriyu.
Mapuloteni, chakudya ndi mafuta
"Mapuloteni ndi ofunikira kuti akwaniritse zosowa za minofu panthawi yolimbitsa thupi. Amapezeka mu nyama, nyemba ndi soya. Ndikofunikiranso kukonda zakudya zama carbohydrate zomwe zimakhala ndi shuga wokhala ndi index yotsika komanso yotsika ya glycemic, monga chimanga ndi zinthu zopangidwa ndi phala, ndikuzidya pachakudya chilichonse kuti minyewa ikhale ndi mafuta. Ndipo lipids mbali, amphamvu kwambiri, ndi bwino kuchepetsa iwo. Kukonda zomwe zili mumafuta a masamba, mbewu zamafuta ndi nsomba zamafuta, amatenga nawo gawo pakugwira bwino ntchito kwamtima komanso chitetezo chake panthawi yolimbitsa thupi, "akutero katswiri wazakudya.
Pambuyo pa khama, chitonthozo
“Timathira ndi madzi okhala ndi bicarbonate omwe amathandiza kuwongolera pH ya mthupi. Ngati mutuluka thukuta kwambiri, mumamwa madzi a carbonated okhala ndi mchere wambiri. Koma mutha kumwanso msuzi wamasamba, "akutero Vanessa Bedjaï-Haddad. Kumbali ya mbale: “Timadya mkati mwa maola aŵiri a msonkhanowo. Mukangochita masewera olimbitsa thupi, shuga wothamanga (nthochi, zipatso zouma, phala la chimanga) amalipira zoperewerazo, ”adalangiza katswiri wazakudya. Chotupitsa chomwe "chimakonza" minofu mutatha kulimbitsa thupi? "Timasakaniza nthochi imodzi, 1 ml ya mkaka wa amondi, yoghurt imodzi, 100 g wa oatmeal ndipo amalawa mwatsopano kwambiri! “
Diso la abambo, Rodolphe, bambo wa Martin ndi Margot
Nditapanga maulendo awiri pa nthawi imene mkazi wanga anali ndi pakati, ndimaonera chakudya changa. N'chifukwa chiyani mumathamangira mafuta pambuyo pa masewera olimbitsa thupi? Ndimakonda nyama yowonda (nkhuku…) kapena nsomba, ndi ndiwo zamasamba kuti zibwerere popanda kuchita mantha mamba. “
Zowuma masamba
Mbeu za nyemba ziyenera kukhala pazakudya za othamanga chifukwa zimaphimba zosowa zamafuta ovuta, omwe amapereka mphamvu kwa nthawi yayitali. Khalani ndi moyo wautali wa nandolo, mphodza, nyemba zouma ndi soya, zomwe zimaphatikizidwa ndi mbewu zonse: mpunga / mphodza, semolina / nandolo ...
mazira
Mapuloteni ochuluka, okhala ndi 13 g pa 100 g ya mazira, amathandizira kuchita masewera olimbitsa thupi. Ndipo, zomwe zimadyedwa kumayambiriro kwa chakudya, mapuloteni amakhala okhutiritsa. Yesetsani kudya pang'ono musanayese! Gwero la chitsulo, zinki ndi selenium, mazira ali ndi mavitamini A, B, D, E ndi K. Ndi abwino kwa othamanga.
Mafuta
Maamondi, walnuts (cashew, pecan ...), hazelnuts, pistachios ndizokwanira kupereka mphamvu musanayambe kuchita masewera olimbitsa thupi. Akagayidwa, amakhala ndi lipids wabwino - makamaka omega 3s, ndipo ali ndi mapuloteni ndi mchere wambiri. Zophatikizidwa ndi zipatso zouma, zimapanga malo osangalatsa a zinthu zotsatirira mkati mwazochita zamasewera.
Nsomba zamafuta
Amakhala ndi mapuloteni abwino komanso makamaka unsaturated mafuta acids - makamaka omega 3. Amanenedwa kuti ndi "ofunikira", chifukwa thupi silidziwa momwe angawapangire ndipo chifukwa chake zakudya ziyenera kuwapatsa, komanso chifukwa ndizofunika kwambiri. kugwira ntchito moyenera kwa ubongo ndi kukhulupirika kwa dongosolo la mtima.
Chokoleti cha mdima
Chokoleti chakuda chimakhala cholimbikitsa chifukwa chimalimbikitsa kupanga serotonin, timadzi timene timakhala ndi thanzi ... Chifukwa chake, musazengereze kuluma pabwalo ngati chotupitsa!
Tchizi choyera
Tchizi ndi ma yoghurt achilengedwe, chifukwa cha zofufumitsa zomwe ali nazo, zimathandizira kumera kwamatumbo ndikuwongolera kuyenda. Zothandiza kwambiri panthawi yochira, ndi gwero labwino la mapuloteni, calcium, zinki ndi vitamini D.
Nthochi
Kuphatikiza pa kukhala wamphamvu kwambiri (90 kcal pa 100 g), ndiyosavuta kugaya. Zabwino ngati zokhwasula-khwasula, nthochi zili ndi potaziyamu yambiri yomwe imathandizira kuchira komanso kuchepetsa kukokana. Ndiwo bomba la phosphorous, calcium ndi mavitamini A, B1, B2 ndi C.
Chia mbewu
Mbiri yawo ngati "chakudya chapamwamba" ndi chifukwa cha mapuloteni awo (pafupifupi 20%) abwino chifukwa ali ndi ma amino acid asanu ndi atatu omwe thupi limafunikira. Mbeu za Chia ndi mchere wambiri (calcium, iron, magnesium, phosphorous) ndi mafuta acids ochokera ku banja la omega 3.