Makolo athu ankakonda kudya phala - ndizokwanira, zotsika mtengo komanso zosavuta kukonzekera. Mwina, chifukwa cha chakudya choterocho ku Russia omwe ali amphamvu, amphamvu amphamvu omwe anakhalapo omwe sankakhala ndi ntchito iliyonse ya thupi. Komabe, masiku ano mapuloteni amagwiritsidwanso ntchito pakudya kuti awonongeke.
Pindulani ndi mapira kuti muthe kuchepa
Chinthu chosangalatsa kwambiri ndi chakuti maphala a mapira si zokoma zokha, komanso amathandiza kwambiri. Mavitamini ndi mchere zokha mmenemo zidzakwanira kuti zikhale zovuta kwambiri kuti mukhale ndi thanzi labwino:
- B1 (vitamini iyi imathetsa kutopa, kukwiya, kumathandizira kuthana ndi kuvutika maganizo komanso kumakumbukira bwino);
- B2 (imapangitsa khungu, tsitsi ndi misomali, ndipo ndizofunika kwambiri polimbana ndi zinyama);
- B5 (imayimitsa kupanikizika, imalimbitsa mtima wa corset);
- PP (amalimbikitsa kukongola ndi thanzi la khungu ndi mucous nembanemba);
- chitsulo (kofunika kuti magazi aziyenda bwino, kumapangitsa thanzi labwino ndi ubweya wa amayi);
- Fluorin (yofunikira kwa thanzi la mano);
- Magnesium (yofunika kwambiri kwa othamanga ndi aliyense amene amachititsa minofu);
- manganese (kumathandiza kuti normalization ya kagayidwe ka maselo);
- silicon (ndizofunikira misomali yamphamvu, tsitsi lokongola ndi khungu loyera);
- zamkuwa (zimapangitsa kuti tizilombo timene timapanga tizilombo toyambitsa matenda timene timapanga tizilombo toyambitsa matenda komanso timapangitsa kuti msinkhu wonse komanso thupi lonse likhale lachinyamata).
Kuphatikiza pa zinthu zabwinozi zomwe sizidzakuthandizani kuti muchepetse thupi, komanso kukhala okongola kwenikweni ndi tsitsi lokongola, misomali ndi khungu, phala kapena msuzi wamatumbo amachotsa mchere wambiri, amatsuka cholesterol ndipo amaletsa mafuta mu thupi. Ndizodabwitsa kuti ndi zonsezi katundu wamagulu akadagulitsidwa nthawi zonse masitolo, osati pharmacies!
Kaloriki wokhudzana ndi mapira
Ndi ndalama zingati mu pine ndi nkhani yosafunika kwenikweni. Mofanana ndi tirigu onse, mapira ali ndi mphamvu yapamwamba: magulu 348 pa 100 magalamu a mankhwala ouma. Mapirawa amaphika pafupifupi katatu, kutanthauza kuti kalori yokhudzana ndi magalamu 100 a phala popanda shuga idzakhala pafupifupi magawo 116. Choncho, munthu sayenera kuganiza kuti mapira amaloledwa kudya zopanda malire: muyeso amafunika ngakhale kugwiritsa ntchito mankhwala othandiza!
Kudya pa pshena
Kuti muchepetse kulemera kwa mapira, muyenera kugula mwatsopano, wonyezimira chikasu ndi kuwiritsa pa madzi popanda kuwonjezera mchere ndi shuga. Kudya pa zinthu zodabwitsazi zakonzedwa kwa masiku asanu ndi awiri, zomwe mungathe kutaya mosavuta kulemera kwa masekeli 3 kapena 4 a kulemera kwakukulu.
Ganizirani zamndandanda wa tsiku lililonse:
- Chakudya cham'mawa : gawo la mapira a mapira ndi zipatso kapena zopanda zowonjezera, koma mukhoza kuwonjezera kudya yogour.
- Chakudya : saladi ku masamba atsopano, msuzi uliwonse wa masamba, phala la mapira.
- Chotupitsa : Zipatso zilizonse, kupatula nthochi ndi mphesa.
- Chakudya Chamadzulo : gawo limodzi la yogula, kefir kapena yogula wopanda mafuta.
Ngati panthawi yomwe mumva njala, mumayenera kumwa kapu - mwachitsanzo, zobiriwira, karkade kapena zitsamba. Zakudya sizowopsa kwa thupi, ndipo ngati zikhumba, zikhoza kubwerezedwa mwezi uliwonse.
Ena amachititsa kuchepetsa kulemera kudzakhala ndi inu komanso ndi zakudya zambiri. Idyani njira iyi yomwe mungathe kuperekera moyo wonse - kuchepa kwa thupi kudzakhala pang'onopang'ono, koma zoona:
- Chakudya cham'mawa - chakudya cha tirigu.
- Chakudya cham'mawa chachiwiri ndi chipatso chirichonse.
- Chakudya ndi mbale ya supu iliyonse, chidutswa cha mkate.
- Chakudya chamasana - tiyi ndi kuphika mu uvuni wamatope a mapira ndi zoumba (ingoikani osakaniza pa tepi yophika ndi kuphika mpaka kutumphuka ndi mphindi 30-40, pamtunda umodzi - supuni 2 ya osakaniza).
- Zakudya - nyama / nsomba / nkhuku ndi zokongoletsa zamasamba (nkhaka, phwetekere, tsabola, kabichi kapena sauerkraut - ndizofunika kwambiri).
Kudya njirayi, mumatsatira mfundo za kudya zakudya zathanzi ndi kuchepa thupi popanda zochepa za thanzi, ndi zina zambiri - ndi phindu lake.