Osama Hamdi, MD, yemwe ndi mkulu wa zachipatala ku chipatala cha Boston, wothandizira ndi Harvard Medical School, anati: "Kulemera kwa thupi, kuchita maseĊµera olimbitsa thupi komanso kudya zakudya zolimbitsa thupi kumayambitsa matenda a shuga ." Dr. Hamdi anapereka umboni wosatsutsika wakuti akatswiri a Harvard School of Public Health adanena kuti moyo wabwino wathanzi ukhoza kuteteza 90% mwa matenda a shuga a mtundu wa 2. Chinthu chachikulu ndikuchitapo dokotala asananene kuti muli muvuto.
Kukuthandizani kuti muchite izi, tidzakulangizani njira zinayi zazikulu zothandizira matenda a shuga; musanayambe ndondomeko ya masabata anai "kukonzanso kwakukulu kwa thupi" ndi mapuloteni a mazira a kulemera.
Kuwonjezera pa kuti mazira ndi mapuloteni abwino kwambiri, ali ndi niacin, yomwe imapangitsa ndondomeko, kukumbukira ndi ubongo. Dr. Hamdiy anawerengera dzira lake zakudya kuti odwala asadye mavitamini owonjezera pothandizira. Komabe, musaiwale za masewera olimbitsa thupi! Iwo ayenera kukhala owala, koma, komabe, sungani thupi kutayika. Kuyenda bwino, kusambira, kusambira, "kutentha" maofesi a masewera olimbitsa thupi.
Tsopano ponena za ena omwe ali nawo pa "chiwonetsero": kuchokera ku zipatso zomwe simungathe kudya nthochi, mphesa, mango, masiku ndi nkhuyu.
Mlungu 1. Timasuntha!
Cholinga chanu: theka la ola masewera olimbitsa thupi (kuyenda, kuyendetsa njinga, kusambira kapena zovuta zapanyumba) kuphatikizapo zochitika zina zakuthupi - kukweza zolemera, kutambasula - zomwe mumakonda.
Menyu ya sabata yoyamba
Kupuma:
- Mazira owiritsa, theka lalanje (mphesa).
Zosankha zamadzulo:
- Zipatso zilizonse, kupatula nthochi, mphesa, mango, masiku, nkhuyu. Mtengo ulibe malire;
- nkhuku, yophika popanda khungu;
- toast, tomato ndi tchizi woyera ndi mafuta ochepa kwambiri omwe mungathe kupeza.
Zosankha zamadzulo:
- Mazira owiritsa, lalanje kapena mphesa, letesi masamba (komwe mungathe kuwonjezera nkhaka, tomato, kaloti ndi tsabola);
- nyama yokazinga (kwenikweni mafuta ochepa);
- shrimp yokazinga kapena nsomba, letesi, mphesa (lalanje);
- Zakudya zophika (sankhani zotsatilazi: zukini, biringanya, zukini, nyemba, kaloti, nandolo zobiriwira).
Sabata 2. Tengani zakudya
Yesani kudzaza theka la mbale yanu ndi masamba (koma musawonjezere mafuta, msuzi kapena mkate). Idyani nyama imodzi mwachinayi ya nyama yanu. Ikani nyemba, mazira, tofu mu zakudya zanu.
Yembekezani mphindi 20 mutadya. Izi ndizokwanira kuti ubongo upeze chizindikiro cha kukhuta. Ndipo mutatha mphindi 20 mutha kudya gawo lina, ngati kuli kofunikira.
Mndandanda wa sabata lachiwiri
Zosintha zimakhala zofanana.
Chakudya chamasana, zosankha zatsopano zowonjezera:
- nyama yokazinga ndi nkhaka;
- Mazira yophika, tchizi woyera ndi mafuta owiritsa;
- tomato, nyama yokazinga, mphesa (lalanje).
Chakudya:
- Lachitatu-Lachitatu: mazira angapo owiritsa, mapiritsi 1 kapena lalanje;
- Lachinayi-Lachisanu: mazira angapo owiritsa;
- Loweruka: saladi ya zipatso (zolemba: Chimandarini, lalanje, apulo, pichesi ndi vwende);
- Lamlungu: chilichonse chimene mungasankhe chamasana, chomwe mukufuna.
Mlungu 3. Hello Fiber!
Zipatso zonse, zipatso, ndiwo zamasamba ndi zakudya zina zowonjezera chitetezo zimakutetezani ku matenda a shuga mwa kudzaza m'mimba ndipo nthawi yomweyo musapangitse thupi kuti likhale ndi calories, kuchepetsa kuwonjezeka kwachilengedwe m'magazi a shuga mutatha kudya, ndipo mupereke zakudya monga magnesium ndi chromium. Malangizo a tsogolo: Gwiritsani ntchito magawo awiri a ndiwo zamasamba ndi zipatso pa chakudya chilichonse.
Menyu ya sabata lachitatu
- Lolemba: nthawi iliyonse komanso pamtundu uliwonse wa zipatso (zomwe zatchulidwa kumayambiriro kwa nkhaniyi).
- Lachiwiri: pa nthawi iliyonse komanso muyeso uliwonse wophika (onani sabata 1, zosankha za chakudya chamadzulo).
- Lachitatu: pa nthawi iliyonse komanso mulimonse, zipatso ndi masamba ophika.
- Lachinayi: Nkhanu (njira ina ndi nsomba) ndi ndiwo zophika.
- Lachisanu: nyama yowonda (kupatula mwanawankhosa) kapena nkhuku.
- Loweruka: mndandanda wa Lolemba.
- Lamlungu: Lachiwiri mndandanda.
Sabata 4. Kuletsa mafuta
Monga mukudziwira, mafuta ndi osiyana: "zabwino" (poly- ndi monounsaturated) ndi "zoipa" (zodzaza ndi mafuta odzola). Cholinga chanu ndi kuchepetsa kuchuluka kwa mafuta odzaza ndi ocheperako 7% mwa chiwerengero cha ma calories (ndiwo pafupi magalamu 14 tsiku ndi pang'ono pa zakudya 2,000-calorie) ndi kudya mafuta "abwino" mu ndalama zochepa.
Malangizo a tsogolo, mutatha kudya: idyani mtedza pakati pa chakudya. Ndiwo magwero a mafuta abwino "monounsaturated". Kuphatikizidwa kwa mtedza pang'ono (osapitirira 1/4 chikho) ndi magawo osakaniza ndiwo zamasamba kukuthandizani kukwaniritsa njala yanu moyenera komanso mosamala.
Mndandanda wa sabata lachinayi
Seti ya zinthu zimaperekedwa kwa tsiku lonse. Mukhoza kudya nthawi iliyonse, koma zolemba ndi kuchuluka sizingasinthe.
Lolemba:
- 4 magawo 4 a nyama yokazinga kapena yophika (kapena 1/4 ya nkhuku yophika);
- Tomato 3 ndi nkhaka 4;
- nsomba ya tuna yomwe ilibe mafuta kapena ophika (200 g);
- Chophika;
- mphesa (lalanje).
Lachiwiri:
- Zakudya ziwiri zokazinga (kulemera - osapitirira 1/5 kg);
- Tomato 3 ndi nkhaka 4;
- Chophika;
- 1 peyala (zosankha: apulo, lalanje, chidutswa cha mavwende kapena vwende).
Lachitatu:
- 1 tbsp. l. tchizi tating'ono kapena magawo awiri a tchizi woyera ndi mafuta ochepa;
- masamba owiritsa (200 g);
- 2 tomato ndi nkhaka ziwiri;
- Chophika;
- mphesa (lalanje).
Lachinayi:
- nkhuku yokazinga kapena nkhuku yophika;
- 2 tomato ndi nkhaka ziwiri;
- Chophika;
- mphesa (lalanje).
Lachisanu:
- mazira owiritsa;
- 3 tomato ndi masamba a letesi;
- mphesa (lalanje).
Loweruka:
- 2 mawere a nkhuku owiritsa;
- brynza (125 g) kapena 1/8 kg ya kanyumba tchizi;
- Chophika;
- 2 tomato, nkhaka 2 ndi yogurt;
- mphesa (lalanje).
Lamlungu:
- 1 tbsp. l. tchizi;
- 1 tuna banki (onetsetsani kuti mumasankha imodzi popanda mafuta);
- 2 tomato ndi nkhaka ziwiri;
- masamba owiritsa (200 g);
- Chophika;
- Mphesa 1 kapena lalanje.