Ngati matenda a chiwindi ngati chiwindi amapezeka, nkofunika kuti musatsatire malingaliro a dokotala ndikugwiritsira ntchito mankhwala onse omwe mwalandira. Kuti mukwaniritse zotsatira zochiritsira kuchipatala, muyenera kudziwa mtundu wa zakudya ngati muli ndi matenda a chiwindi ndikutsatira.
Kudya ndi chiwindi chodwala
Kodi thupi labwino lidzakhala liti, kudalira munthu, njira yake ya moyo. Zakudya zabwino ngati matenda a chiwindi amathandiza kwambiri. Kusintha maganizo awo kwa chakudya, ndi kutsatira malangizo a odyetsa zakudya, pali mwayi wonse kuti thupi likhale bwino. Pali zakudya ndi malingaliro, chifukwa cha zomwe mungabweretse ku thanzi labwino. Choncho muyenera kudya mpaka zizindikiro zitatha:
- Menyu iyenera kukhala ndi mitundu yosiyanasiyana ya tirigu. Ndibwino kuti muwakonzere madzi. Mothandizidwa ndi zonona zonenepa kapena mafuta ochepa, msuzi wapangidwa kwambiri.
- Sikovomerezeka kudya masamba okazinga. Ngakhale msuzi sayenera kukhala.
- Nsomba ndi nyama ziyenera kuphikidwa okha, kapena zophikidwa m'madzi popanda mchere. Kuti apange mbale zowonjezera, amaloledwa kuwonjezera masamba.
- Zakudya zophika siziyenera kukhala zotentha kwambiri kapena kuzizira.
Kodi sakonda chiwindi kuti adye?
Chakudya chabwino cha chiwindi chimaphatikizapo zakudya zambiri. Pamene matenda a chiwalo chofunika ayenera kusiya:
- zofufumitsa komanso zamchere;
- chakudya chamzitini;
- mtedza;
- chokoleti;
- mowa;
- chisanu;
- zokolola, mpiru, viniga;
- zakumwa zokoma;
- khofi;
- mapeyala;
- mafuta;
- broths (nyama ndi bowa);
- nyama ya mafuta;
- kirimu wowawasa, tchizi;
- mazira owuma; mazira owouka;
- sorelo;
- adyo;
- buledi ndi zopaka ufa.
Kugwiritsa ntchito ena mwa zakudyazi kungapweteke munthu wathanzi, osatchula munthu wodwalayo, choncho ngati matendawa atapezeka, ndikofunika kudya bwino, kudya chakudya ndi kuiwala zakudya zowononga thanzi. Apo ayi, chikhalidwe cha thupi chikhoza kuwonjezereka, ndipo ngakhale mankhwala osokoneza bongo adzakhala opanda mphamvu.
Ndi chakudya chiti chomwe chili chabwino kwa chiwindi?
Kuti mukhale wathanzi, muyenera kudziwa zonse zokhudza zakudya zoyenera za chiwindi. Nutritionist amalimbikitsa kuti odwala azikonda:
- msuzi ndi masamba;
- supu popanda nyama;
- chakudya chamadzi;
- Nsomba za zakudya - pike nsomba, cod, carp;
- mafuta otsika ndi mafuta ndi tchizi;
- chomera;
- tomato watsopano, kaloti ndi kabichi;
- mbatata yophika;
- zipatso zouma;
- wokondedwa, wokondedwa, shuga;
- oat chiwindi;
- mkate wouma.
Zonsezi sizikudziwika kwa wodwalayo. Komabe, zakudya ndi matenda a chiwindi zidzathandiza kuthetsa vutoli ndi kubwezeretsa chiwalo chofunika kwambiri. Zakudya zoterezi zingakhale tsiku ndi tsiku, ndipo zimakhala zokoma kwa aliyense. Pano mungapeze nyama, nsomba, ndi maswiti, omwe ambiri amakonda kwambiri - okondedwa ndi abwenzi. Kusintha pang'ono mu zakudya kudzathandiza thupi kuti likhale labwino.
Kudya chiwindi chodwala
Mukapeza kuti matendawa, madokotala amangoti nthawi yomweyo chakudya cha chiwindi chiyenera kukhala chiyani. Mwa mfundo zazikuluzikulu:
- Ndi chiwindi choopsa cha chiwindi, mapepala ayenera kukhala olemera-kalori - mpaka 2,500 kcal tsiku lililonse.
- Mukusowa magawo ang'onoang'ono komanso nthawi zambiri.
- Mitengo ikulimbikitsidwa kuwira kapena kupukuta, kuti pasakhale katundu ku chiwindi.
- Kuyambira yokazinga, kutentha ndi kuzizira ndi bwino kukana. Zakudya zimalimbikitsidwa kutentha.
- Zakudya za tsiku ndi tsiku ziyenera kukhala mapuloteni makumi asanu ndi anayi. Popanda kukhalapo, matenda otupa thupi amatha kuyamba. Mapuloteni osakanika amapezeka m'magulu monga tchizi ndi zina za mkaka.
Osaganizira lingaliro lopambana la madokotala, mafuta si oopsa kwa thupi. Ndikofunika pano kuti tisamachitire nkhanza, koma kuti mudziwe. Ngati matendawa ndi ofatsa, mukhoza kudya mpaka magalamu makumi asanu ndi atatu a mafuta tsiku lonse. Ambiri mwa mafuta ndi mafuta a zinyama ndipo pafupifupi theka ndi mafuta a masamba. Kudya zakudya ndi matenda a chiwindi, n'zotheka kuwonjezera mwayi wofulumira kuchira.
Kudya kwa chiwindi cha chiwindi
Chiwindikiro cha chiwindi chimasiyanitsa pakati pa kubwezeredwa ndi kubwezeretsedwa. Kawirikawiri, odwala pa vuto loyamba kwa zaka zambiri sazindikira mavuto ndi thanzi lawo. Chakudya cha chiwindi cha chiwindi cha mtundu woyamba chiyenera kupindula ndi mapuloteni kuchokera ku mbiri ya 1.5 g pa kilogalamu ya kulemera. Menyu iyenera kukhala ndi zidulo zofunika ndi zinthu zomwe zingalepheretse kutaya mafuta. Ntchito yololedwa:
- tchizi;
- mkaka;
- dzira loyera;
- nsomba zonenepa;
- ng'ombe;
- mapira, oats, buckwheat.
M'malo osokoneza bongo, chifukwa chomwa mowa mopitirira muyeso, chiwerengero cha mapuloteni ogwiritsidwa ntchito chiyenera kuwonjezeka. Kuwonjezera zakudya ndi mapuloteni pambuyo pake ndi kukhalapo kwa mapuloteni osowa vitamini ndi hepatitis. Chifukwa cha zakudya zoterozo, chitetezo chidzakula , kusinthika kwa selo kumalimbikitsa. Musanayambe kudya zakudya, ndibwino kuti mukafunse dokotala.
Ndi kuchuluka kwa chiwindi
Ndi nthenda yotereyi ndikofunika kutsatira ndondomeko ya dokotala yemwe akupezekapo ndikutsatira zakudya zabwino. Kudya ndi chiwindi chodwala kumathandizira thupi kuti likhale labwino ndikugwira ntchito mokwanira. Mankhwala amaloledwa kuphika anthu awiri kapena, ngati njira, yiritsani, kuphika mu uvuni. Kuonjezera chitetezo chokwanira ndi kulemetsa thupi ndi mavitamini kumathandiza kuuka m'chiuno, mandimu ndi currants wakuda. Komanso, supu ndi zothandiza kwambiri. Ndi chiwindi chachikulu, kugwiritsa ntchito nyama zonenepa ndilololedwa.
Kudya chifukwa cha kunenepa kwa chiwindi
Mu menyu omwe akudwala mafuta a shuga sayenera kumwa mowa, mafuta, kusuta, zakudya zam'chitini ndi zokazinga. Muyenera kuchepetsa kugwiritsa ntchito mankhwala opha tizilombo. Kudya pachiwindi chiyenera kukhala:
- zipatso;
- masamba mu mawonekedwe opangira;
- Nsomba ndi nyama zochepa;
- masamba;
- mkate wonse wambewu;
- mtedza;
- oatmeal ndi buckwheat phala.
Zothandiza kwa wodwalayo zidzakhala zakudya zonse zomwe zili ndi chiwerengero chochepa cha glycemic index. Analangizidwa kuti adye mapiritsi odyetsa thupi ndi zakudya ndi zakudya zoyamba kuchokera ku zakudya za ndiwo zamasamba. Chakudya pa nthawiyi chiyenera kukhala chowala komanso panthawi imodzimodzi, zowonjezera mavitamini komanso kufufuza zinthu. Kudalira zakudya zoterezi, pali mwayi wonse woti tipewe matendawa.
Kudya ndi miyala m'chiwindi
Ndili ndi matenda monga chiwindi pachiwindi, nkofunika kutenga zofunikira zonse kuti mubwezeretse kugwira ntchito kwa thupi. Choyamba, ndi koyenera kuwonetsa zowononga zizolowezi zoopsa - mowa ndi kusuta, kukonza chakudya mwamsanga. Njira yabwino kwambiri idzasankhidwa ndi chakudya cha madokotala. Ndi matendawa, chakudya chabwino cha chiwindi - zipatso, ndiwo zamasamba, mafuta a masamba, mafuta ochepa, nsomba. Kusintha kwa nthawi yoyenera pa chithandizo chabwino cha zakudya kungathandize thupi kulimbitsa mphamvu polimbana ndi matenda owopsa.