Zamkatimu
Chifukwa chomwe chakudya choyenera sichofanana mchilimwe monga momwe zimakhalira chaka chonse
zakudya
Kusankha zakudya zanyengo ndi zakomweko, makamaka masamba, kumatsimikizira kupezeka kwa michere, mavitamini ndi michere popanda kuwonjezera ma calories
Tsoka ilo, kwa anthu ambiri, kulankhula za chilimwe ndi kudya ndikofanana ndi "zakudya zozizwitsa" komanso "ntchito za bikini." Sitidzaima ndi kuchotsa "njira zamatsenga" zonsezi. Timangofuna kufotokoza momwe mizati ya zakudya zopatsa thanzi ayenera kusintha m'nyengo yachilimwe: zosowa zathupi lathu sizofanana kwenikweni mchilimwe komanso nthawi yachisanu ndipo ndizothandiza kwambiri kuti tizimvera thupi lathu ndikusintha zomwe tikudya mogwirizana ndi zosowa zathu.
Mfumu yosatsutsika ya chilimwe, dzuwa limatithandiza mwachilengedwe kupanga mavitamini D. Mosiyana ndi mavitamini ena omwe amapezedwa kudzera pachakudya, khungu lathu limapanga vitamini imeneyi ikakhala kuti yatenthedwa ndi dzuwa. Vitamini D amatenga gawo lofunikira mthupi lathu, mwazinthu zina chifukwa zimathandiza kuyamwa calcium ndi phosphorous, zomwe zimalimbikitsa mafupa.
Chaka chino, ndi kutsekeredwa, takhala ndi mwayi wocheperako wosangalala. Koma tsopano popeza tingathe, tiyenera kukhala osamala. Kafukufuku akuwonetsa kuti kwa anthu omwe ali ndi khungu loyera nyengo yotentha, mphindi khumi zowonekera patsiku ndizokwanira kukhala ndi mavitamini D. Mosiyana ndi izi, anthu omwe ali ndi khungu lakuda amafunika kuwonekera padzuwa kawiri kapena katatu kuti apange chimodzimodzi kuchuluka kwa vitamini D.
Ndikofunikira kuti kusamba dzuwa ndi ochepa, amapewa nthawi yapakati patsikulo, ndipo nthawi zonse amakhala ndi Kuteteza kwa dzuwa mtolankhani. Kuphatikiza apo, kuti khungu ndi tsitsi zisamavutike ndi kuwonongeka kwa dzuwa, tiyenera kuwapatsa mavitamini ndi michere yofunikira kudzera pachakudya chopatsa thanzi. Mwanjira imeneyi timapewa kupsa mtima, kukalamba msanga pakhungu ndikuti tsitsi limauma kapena louma.
Kuphatikiza kwa nyenyezi chilimwe: B-carotene, hydration ndi mavitamini
Choyamba, chifukwa cha kutentha kwambiri, ndikofunikira kwambiri kuposa kale kuti tisunge kuchuluka kokwanira kwa hydration. Chovomerezeka ndi malita awiri kapena kupitilira apo, kutengera mtundu wa munthuyo. Komabe, tiyenera kumvera matupi athu ndikukhala tcheru kwa kumva ludzu.
Monga nthawi zonse, zakudya zathu ziyenera kukhala ndi zipatso ndi ndiwo zamasamba. Ngati tikufunanso kukulitsa Satana, Titha kusankha lalanje, lofiira kapena lachikasu. Ndiye kuti, kaloti, mango, malalanje, tomato, tsabola, sitiroberi ... Ndi zakudya zokhala ndi beta-carotene. Izi zimakhala vitamini A mthupi lathu. Ndi antioxidant yomwe imalimbikitsa chitetezo, amateteza ku cheza cha UV chomwe chimawononga khungu lathu ndipo, chifukwa cha utoto wake, timakonda kamvekedwe.
Kuphatikiza apo, nthawi yotentha, ndibwino kuti muphatikize pazakudya, vitamini E, antioxidant wamkulu amapezeka mtedza, sipinachi, soya, broccoli, mbewu zonse. Ndikofunikira kuti tsitsi likule bwino ndikumachira ku chlorine, saltpeter ndi radiation ya UV.
Komanso, a vitamini C ndi onse a B Gulu iwo ndi opindulitsa makamaka pa chisamaliro cha khungu. Vitamini C imathandizira pakupanga collagen ndi minofu yolumikizana. Zonsezi ndizofunika kuti khungu lathu likhale lolimba komanso losalala, ndiye chitetezo chathu pakukalamba msanga.
Saladi za nyengo ndi kuyandikira
Kuphatikiza malingaliro onsewa m'moyo wathu wachilimwe sikuyenera kukhala kovuta. Ngati sitikufuna kuthera nthawi yochuluka kuphika komanso mchaka chonga ichi, momwe timalimbikitsidwa kuyendayenda m'malo osiyanasiyana ku Spain, ikhoza kukhala nthawi yabwino yosangalala ndikudziyang'anira tokha ndikupanga masaladi, gazpachos ndi ma smoothies okhala ndi zipatso, ndiwo zamasamba ndi ndiwo zamasamba zanyengo zomwe zimakhala m'malo omwe timapitako.
Makampani omwe zipatso ndi ndiwo zamasamba amakonda kulawa bwino kwambiri chifukwa ali pachimake pakukula kwawo. Izi zili ndi tanthauzo. Kuzungulira kwa zipatso, kaya amafunikira kuzizira ndi mvula kapena kutentha ndi dzuwa, kumakhudza mawonekedwe ndi makomedwe ake. Malo ake abwino ndi omwe amalemekeza masinthidwe achilengedwe, ndichifukwa chake kununkhira kwake ndi katundu wake ndizabwino.
Mwa zipatso zomwe mungasangalale nazo mu Spain kuyambira koyambirira kwa Juni, zocheperapo, ndikuyenera kuziwonetsa: peyala, ndi pomelo lalanje, ndi mandimu, ndi apurikoti nectarine tcheri kuphulika (mphepo), ndi nthochi panopa maula, ndi kiwi rasipiberi apulosi chinanazi sitiroberi, ndi pichesi, ndi medlar peyala Papaya ndi chivwende.
Za masamba titha kutchula kukhululuka, The azitikiti, ndi selari biringanya dzungu, ndi zukini anyezi chive, katsitsumzukwa, The sipinachi, The zitheba letisi, ndi mpiru, ndi tsabola wobiriwira, ndi liki kama, ndi kabichi, ndi tomato karoti ndi mkhaka.
Moyenerera zimatengera dera, koma zikuwonekeratu kuti pali zosiyanasiyana kuti musatopetse chilimwe chonse pophatikiza izi zonse. Ngati tiwonjezeranso mtedza, tiwonjezera ma asidi owonjezera pazakudya zathu zomwe zingatipatse mphamvu zambiri nyengo ino masiku ali akutali. Mwachitsanzo, Walnuts, ndi njira yovomerezeka kwambiri. Chifukwa cha vitamini E, amathandizira kuchepetsa ukalamba.
Ku bala la kunyanja, mosamala
Ngati mapulani athu atipangitsa kuti tidye chakudya, sitiyenera kusiya kumvetsera matupi athu ndikukumbukira zomwe zimatipindulira komanso zomwe zimatipweteka. Poyamba, tiyenera kupewa mitundu ina yazakudya zodyera mwachangu zomwe timadziwa kuti zimapatsa chakudya chambiri chambiri, zoperekera zakudya zambiri komanso zopanda thanzi.
Ngati tikudziwa kuti tichedwetsa nkhomaliro nthawi zambiri, ndibwino kuti tikhale ndi chipatso, mtedza kapena chotupitsa chopatsa thanzi pamanja-bala, mwachitsanzo-. Tikafika kumalo odyera tili ndi njala kwambiri, tidzasankha popanda kuganiza bwino ndipo titha kupempha zambiri. Tikalakwitsa, tisapitilize kukulitsa kudya zonse. Tiyeni timvere matupi athu. Ngati takhuta, sikofunikira kumaliza malowo.
Chomaliza koma chofunikira kwambiri, kumbukirani kuti zomwe timamwa ndizofunikira monga zomwe timadya. Mowa umapezeka patebulo pathu nthawi yachakudya, umakhala wambiri ndipo umatipatsa zakudya zilizonse. Zomwezo zimachitikanso ndi zakumwa zoziziritsa kukhosi, zodzaza ndi shuga. Zachidziwikire, njira yabwino kwambiri komanso yathanzi ndikuphatikiza chakudya ndi madzi.
Mwachidule, tiyenera kusintha zakudya zathu kuti zigwirizane ndi moyo wathu, koma koposa zonse, ndi zomwe thupi lathu limafunsa. Ndikofunika kumvera zomwe amatiuza nthawi zonse chifukwa ndi wanzeru ndipo amatitumizira zidziwitso nthawi zonse. Ngati timadziwa kumvera ndikusamalira izi, zidzatithokoza ndi thanzi.
Wolemba Niklas Gustafson, Katswiri pa Zakudya Zakudya komanso Woyambitsa Co-Natural Athlete.