Kodi mitsuko imakhala ndi chiyani?

Anthu ambiri, pogwiritsa ntchito mankhwala, amagwiritsidwa ntchito kwambiri ndi mavitamini ndi zakudya zomwe zimapezeka mwa iwo, poiwala zinthu zofunika zomwe zimathandiza thupi kuti lidziyeretse - ndilolumikiza . Ndi chimodzi mwa zigawo zikuluzikulu za njira ya moyo wautali ndi chithandizo cha thanzi labwino. Kuti mutha kumwa mankhwalawa mokwanira, ndikofunika kudziwa chomwe chimagwiritsidwa ntchito.

Poyamba ndizofunikira kupeza momwe zikuwonekera. M'chilankhulo chophweka cha munthu, chinthu ichi ndi chokhazikika mkati mwa zitsamba za zomera, zomwe sizikugwiritsidwa ntchito ndi thupi lathu. Mosiyana ndi zinthu zina, sizimatipatsa mphamvu kapena mavitamini osiyanasiyana, koma izi sizichepetsa kufunika kwake. Zigawo zimagawidwa kukhala zosungunuka ndi zosasungunuka. Woyamba - normalizes mlingo wa shuga m'magazi, amakhala ndi acidity m'mimba, amaletsa mavuto a mtima. Yachiwiri - imapangitsa kuti ubongo ukhale wabwino, umateteze ku matenda osiyanasiyana komanso kunenepa kwambiri.

Ndi zakudya ziti zomwe zimakhala ndi fiber?

Zomera zamasamba zowonjezera muzitsulo:

1. Zamasamba . Chiwerengero chachikulu chikuphatikizidwa mu squash, dzungu, karoti, nkhaka, phwetekere, kabichi, nandolo zobiriwira, masamba osiyanasiyana.
2. Zipatso . Mwa iwo, zidazi zimapangidwa mwa mawonekedwe a pectin ndi mapadi. Olemba - apulo, mapeyala, plums, malalanje, nthochi ndi zipatso zonse zouma.
3. Zipatso . Pafupifupi zipatso zonse ndizo zowonjezera zakudya zowonjezera, 200 g wa raspberries kapena strawberries.
4. Mtedza . Chifukwa cha kufunika kokhala ndi thanzi labwino, ndi bwino kudya zidutswa zing'onozing'ono. Ambiri mwa almond ndi pistachios.
5. Mbewu zonse . Iwo ndi gawo la mkate wonse wa tirigu ndi chinangwa, amachepetseratu muyezo wa kolesterolo m'magazi. Yesani kuwonjezera mbewu ndi tirigu ku menyu yanu.
6. Nyemba . Mwa iwo, minofu imasungunuka ndi yosasungunuka.

Mankhwala a tsiku ndi tsiku sayenera kukhala osachepera 30 magalamu a zinthu, komabe izi ziyenera kuchitidwa pang'onopang'ono. Chinthu chachikulu ndichokulitsa mlingo wa madzi akumwa, kuti mitsempha ikwaniritsidwe.

Zida zomwe zili ndi utitiri wa m'matumbo

Pofuna kuthetseratu vutoli m'thupi, muyenera kudya zakudya izi:

• zipatso ndi ndiwo zamasamba, bran;
• masamba;
• zojambula zosiyanasiyana za mkaka;
• chokoleti chakuda.

Akatswiriwa amanena kuti chokoleti ndi nthochi zimakhala ndi mankhwala ofewa kwambiri ndi mankhwala ofewetsa ofewa, mosiyana ndi mankhwala omwe amasangalala ndi fungo. Ndi bwino kudya zakudya zowonjezera usiku usanagone. Zida zonsezi zidzakuthandizira kupititsa patsogolo anyamata a thupi lonse, kuteteza m'matumbo ku mavuto ndi kukhazikitsa njira zamagetsi m'thupi.

Zamagulu ndi zakudya zamagetsi zolemetsa

Kuchotsa kulemera kwakukulu, chinthu ichi sichingasinthe, chifukwa chiri ndi iye satiety amabwera kale, ndipo simukudya mopitirira malire. Kodi mitsempha imathandizira motani polimbana ndi kulemera kwakukulu? Kafukufuku wa zachipatala wasonyeza kuti chakudya ndi zinthu zamtunduwu zimatulutsa mwamsanga, zimadzaza m'mimba ndipo zimateteza kupewa kudya kwambiri. Izi zikutanthauza kuti thupi pang'onopang'ono lidzagwiritsa ntchito mphamvu zowonjezera zomwe zidzatuluke kuchokera pazokonzedwa mafuta.

Zakudya zovuta mu zakudya ndizofunikira kwambiri kuposa zina, chifukwa zimakhalabe m'thupi kwa nthawi yaitali ndikuziyeretsa bwino, ndizo zotsatirazi:

• Mitundu yambiri yatsopano osati zipatso ndi ndiwo zamasamba ;
• mkate wochuluka, nthambi;
• mbewu zomwe zimakhala ndi tirigu wolimba;
• msuzi wakuda, wofiirira;
• chimanga.

Ngati chakudya chanu sichingakhale ndi mankhwala, muyenera kukonza nthawi yomweyo. Patapita kanthawi mudzawona kusintha kwakukulu kwa thanzi.