Sitidzaumiriza, ndikubwereza, monga mwa mawu odziwika bwino akuti "n'kosatheka, n'zosatheka!". Tiyeni tiyankhule zomwe mungathe komanso muyenera kudya, ndipo ndi zosangalatsa bwanji. Ndiko kulondola, mfundo za kudya zakudya zathanzi ziyenera kubweretsa chisangalalo ndi chimwemwe kuchokera ku chikumbutso chawo.
Nsomba zokoma ndi mafuta omega oyenera
Omega-3 ndi omega-6 ndi mafuta amadziwika ndi dzina losavuta. Zinthu izi sizimapangidwa ndi thupi lathu, koma ndi chifukwa china chofunikira kwambiri kuti tikhalepo. Izi zimakhala zosokoneza zoterezi, koma ngati muyang'ana kumene ma omega awa alili, zovuta zonse zimapita kumbuyo.
Omega-3:
- nsomba zilizonse za m'nyanja, nsomba za m'nyanja ndi mafuta a nsomba ;
- kuthira mafuta;
- mafuta a walnuts;
- mafuta;
- mafuta a tirigu.
- Omega-6:
- maolivi ndi maolivi;
- mafuta a chimanga;
- mafuta a mpendadzuwa;
- mafuta a soya;
- mbewu ndi mtedza.
Zamasamba kapena zowerengeka za mtunduwo
Chabwino, ndani anganene kuti masamba alibe ntchito? M'mamasamba, mavitamini, mchere, mafuta, antioxidants, fiber. Palibe munthu amene akanatha kutembenuza lilime kunena kuti ndiwo zamasamba zosagwirizana ndi mfundo zoyenera kudya. Komanso, sitidzanyenga: tsiku lililonse, konzekerani saladi ya masamba atsopano ndikuphimba ndi chikumbumtima choyera kufunika kokhala ndi mavitamini ndi mavitamini ena. Tsoka, masamba a nyengo sakhala nthawi iliyonse, komanso amawotcha kutentha kuchokera ku masitolo akuluakulu, osachepera.
Vitamini D yapaderadera
Vitamini D imapangidwira mthupi lathu, koma mmoyo wapadera - ikadziwika ndi dzuwa. Zikuwoneka kuti palibe chifukwa chophika chifukwa cha kusowa kwake, koma ngakhale anthu okhala m'mayiko a dzuwa, pali kusowa kwake. Chifukwa - mulakalaka kubisala mumthunzi ndi kugwiritsa ntchito sunscreen. Mavitaminiwa safunikira kuti azitsatira mfundo zonse za zakudya zabwino zowononga, nthawi zonse zimadalira kukhalapo kwadzidzidzi kwa matenda a mitsempha, khansara, shuga ndi kutaya kwa mahomoni. Pankhaniyi, tikuona kuti ndi bwino kulandira mafuta a nsomba ndi mavitamini owonjezera.
Njala, ndipo yokha - chizindikiro cha kusowa kwa chakudya
Amanena kuti muyenera kudya 4, 5, komanso ngakhale 8 patsiku. Koma kodi zikutanthauzanji kuti "zofunikira" popanda njala? Ulamuliro wa zakudya zochepa zimayankhula moyenera kuti magawo anu akhale ochepa, koma osati nthawi zambiri. Ngakhale kumamatira kwa theka loyambirira la ulamuliro, monga momwe, kumakhalira, kumatsogolera ku chikumbutso cha gawo lachiwiri. Koma kawirikawiri chakudya chanu chimadaliranso ndi kalori wokhudzana ndi gawo "lolondola". Mwachitsanzo: idyani magalamu 50 a cod chiwindi ndipo muwone nthawi - kodi chilakolako chodyera ndi chiyani? Tikukulonjezani kuti osati kale kuposa maola asanu ndi atatu.
Ndikofunika kudya pang'ono - izi ndizoona, koma izi sizikutanthauza kuti chakudya chokhacho chiyenera kukankhidwa ndi belu la ola limodzi la ola.