Nthambi yolemetsa

Kutaya thupi sikophweka nthawi zonse. Ndikofunika kudzikana nokha m'njira zambiri. Komabe, ndibwino, ngati kuperewera kwa thupi kumakhala kochepa chabe chifukwa chosowa zakudya zawo. Nthawi zambiri zimayambitsa thanzi. Izi zimachokera ku kugwiritsa ntchito mitundu yonse ya mankhwala, zakudya zowonjezera, mapiritsi. Ngakhale zakudya zokha nthawi zambiri zimakhudza thanzi - zimatsogolera ku beriberi, matenda osokoneza bongo komanso mavuto ena. Koma m'nthawi yathu ino, chilengedwe chimapangitsa kuchepa thupi mopindulitsa. N'zotheka, muyenera kungoyang'anitsitsa nthambi yothandiza.

Phindu la nthambi

Nthambi yokha ndi chipolopolo cha tirigu. Kawirikawiri ufa womwe amagwiritsidwa ntchito pophika mkate umasankhidwa mosamala, ndipo zonyansa zoterezi zimaonedwa ngati zowonongeka. Ngakhale ubwino wawo m'mimba ndi wofunika kwambiri. Kodi ndi zothandiza ziti?

• Nthambi sizowonjezera, koma chinthu chofunika kwambiri pakupanga maselo;
• nthambi zimathandiza kwambiri kutsuka m'matumbo, sizimeta, koma zimatulutsa ndowe m'mimba ndikuzitulutsa popanda zovuta;
• Chotsatira chake, ubwino wawo ndi wofunika kwambiri pa ntchito ya dongosolo lonse la kugaya, kupititsa patsogolo kayendedwe ka kagayidwe kamadzimadzi, kuteteza zowonongeka;
• Kuonjezera apo, zidazi zimachepetsa chilakolako, chomwe chimathandiza kuchepetsa kulemera pa rupiya;
• Nthambi imathandizanso ku matenda a chiwindi, komanso matenda a shuga. Ngakhale kuti amasiyana mosiyana ndi zokoma, zopindulitsa zawo sizingatheke.

Nthambi yolemetsa

Nthambi imagwiritsidwa ntchito polemetsa chifukwa cha phindu lalikulu m'mimba. Mphamvu yawo pamthupi mwa kuchepetsa kulemera kungagawidwe mu zigawo zitatu:

1. Nthambi imathandiza kuchepetsa kulemera kale chifukwa zimapanga mphamvu zowonjezera. Mafungo sadzipangidwira, koma mosiyana - kutupa, kumapanga kumverera kwachisomo, kupitiriza kwa nthawi yaitali.
2. Chinthu china chothandiza ndi kuchepetsa kuyamwa kwa kalori kuchokera kunja, kutanthauza kuchepetsa zakudya zamakono.
3. Komanso bran imakhudza m'mimba microflora, kuwonjezera kuchuluka kwa mabakiteriya opindulitsa.

Pali mitundu yambiri ya bran yomwe ingagwiritsidwe ntchito kuti ikhale yolemera. Malingana ndi ufa, iwo amagawidwa mu rye, oat, mpunga, tirigu, buckwheat, mapira. Zina mwa mitundu imeneyi zingadye. Komabe, anthu ambiri akudabwa - momwe angatengere bran kuti awonongeke?

Musanayambe kugwiritsira ntchito chimanga mu zakudya zanu, kumbukirani zotsatirazi:

1. Nthambi ndi mankhwala achilengedwe omwe samafuna zowonjezera. Mwina kuphatikizapo chimphona ndi zinthu zakuthupi, monga zipatso zouma, jams, zipatso ndi zipatso, kapena mankhwala amtundu wowawasa.
2. Imodzi mwa zolakwika zazikulu ndizobwezeretsa kwathunthu mbale ndi chimphona. N'zosatheka kudya kamphindi kokha, zomwe zidzasokoneza matumbo.
3. Poyambirira, ndibwino kuti muyambe kudya chimbudzi musanayambe kuphika, ndipo kale mutha kuwonjezera chakudya ndi udzu wouma.
4. Kwa munthu wamkulu, 30 mg wa mandimu ndi okwanira pa tsiku. Inde, chilichonse chimadalira kulemera. Koma mowa mopitirira muyeso wa bran ukhoza kupwetekanso m'mimba.
5. Mukamagwiritsa ntchito chimphona, muyenera kutsatira zakudya zopatsa thanzi, pewani mafuta ndi zokazinga, zithandizani thupi ndi mavitamini. Komanso, musayiwale za zowonjezera zowonjezera kulemera, monga maseŵera olimbitsa thupi.

Momwe mungagwiritsire ntchito ndi bransiyi. Komabe, tiyenera kuzindikira kuti katundu wawo amasiyana. Zodziwika kwambiri ndi tirigu ndi mafuta oat.

Gulu la tirigu limalimbikitsidwa kwa oyamba kumene. Iwo ali ndi mawonekedwe owala, amawongolera mophweka, kutupa mofulumira, osakhala ndi mawonekedwe a fibrous kwambiri. Palibe zoletsedwa zapadera pa momwe mungatengere udzu wa tirigu. Zikhoza kuwonjezeredwa kumbewu, yogurts, komanso kutsanulira ndi kefir, kapena mkaka. Tirigu wa tirigu ali ndi mavitamini ambiri a gulu B ndipo ali ndi potaziyamu ndi phosphorous.

Ntchafu yamchere imasiyanitsidwa ndi mawonekedwe owonjezera kwambiri. Mukhoza kusinthana kuti mugwiritse ntchito mafuta a tirigu pambuyo pa tirigu, koma ziyenera kuchitidwa pang'onopang'ono, kumvetsera momwe thupi limayendera. Nthambi ya oat ali ndi vitamini B2, F, komanso calcium ndi magnesium.

Ndibwino kuti nthambiyi ikhale yabwino kwambiri. Poyambirira, ndi bwino kuchepetsa kugwiritsa ntchito chimbudzi cha steamed monga chowonjezera. Kawirikawiri, chimbudzi chimatenthedwa m'madzi otentha kufikira amatha kusinthasintha kwa phala. Mu mawonekedwe awa ndi abwino kwambiri kwa oyamba kumene. Pambuyo pake, mukhoza kuuma udzu, zomwe mungathe kuziwonjezera ku yogurt, phala, zosakaniza ndi yogurt ndi zipatso zouma. Izi sizothandiza kokha, koma ndi zokoma.