Zakudya zamagulufidi ndi zakudya zokoma kwambiri padziko lapansi. Ndipo izi zimafotokozedwa mosavuta kuchokera ku lingaliro la sayansi - ubongo wathu ndi wogulitsa wamkulu wa shuga, ndipo tikangodya zakudya zokoma, zokoma, zokoma, amayamikira mitundu yonse ya mahomoni achimwemwe pobwezera. Ngati sizinali zoopsya zoopsa komanso zolemera kwambiri , timadya chakudya chokha chokha kuti tikhale ndi ubongo wokhutira.
Funso: Kodi ubongo wanu udzamverera bwanji ngati mutamuchotsa chisangalalo kwa sabata?
Tiyeni tiyesetse kuthetsa ntchito yovuta imeneyi, ndikuwonetsetsanso mndandanda wokondweretsa chakudya cha sabata.
Mfundo
Mfundo yaikulu ya chakudya chamagazi kwa sabata ndi kukana kwathunthu chakudya. Zowonjezereka, kuti mutonthoze, izi zimatchedwanso kuletsedwa. Komabe, tikuwona kuti chakudya choyenera ndi 60% ya chakudya. Ife pa zakudya zopanda makapu sitidzakhala zoposa 250 kcal. Izi zimapezeka, mmalo mwa 60%, chakudya chimapanga zakudya zokwana 12,5% peresenti (ngati caloriki yokhudzana ndi zakudya zokwanira ndi 2000 kcal). Kusiyana kwakukulu!
Tsopano zokhutiritsa - simungathe kulamulira kudya kwa mapulotini, kuzidya monga momwe moyo umafunira. Chotsatira chake, kudya zakudya zamaguludidi ndi 60-70% a mapuloteni (mu zakudya zoyenera, 25% ya makilogalamu amatengedwa ku mapuloteni).
Ndi mafuta omwe simungawasokoneze. Sankhani mapuloteni omwe ali ndi mafuta, koma si mafuta ambiri.
Ndizosangalatsa kuti calorie wokhutira pa chakudya sikofunika.
Kuwonjezera apo:
- nambala ya chakudya - 5-6 pa tsiku;
- kumwa madzi - 2 malita;
- madzi pambuyo chakudya - osati kale kuposa mphindi 30;
- chakudya pamaso asanagone - kwa maola 2-3.
Mawonekedwe a zakudya zamagulugayidya nthawi zambiri amagwiritsidwa ntchito polepheretsa kulemera kwa othamanga akatswiri. M'malo mwake, amachitcha kuti kuyanika - kuchotsa mafuta osokoneza thupi komanso kujambula bwino. Komabe, pamene othamanga akudya zakudya zoterezi, matenda awo akuyang'aniridwa ndi odwala zakudya ndi masewera a masewera, omwe amachepetsera thanzi.
Menyu
Lembani zakudya zamagulu-hafi, ndithudi, osaphatikizapo chirichonse chokoma, ufa, zipatso, mbewu, nyemba.
Zotere:
- Zomera zamasamba - kaloti, beets, chimanga, mbatata, etc;
- zotsekemera - zimagwiritsidwa ntchito muzipangizo "popanda shuga";
- zakudya zopanda zakudya komanso mafuta - "zakudya" zomwe zakhala zotheka, chifukwa chogwiritsa ntchito zowonjezera zowonjezera, osati chiyambi chachilengedwe;
- mowa;
- Zipatso ndi timadziti (kuphatikizapo komanso mwatsopano) - ntchentche, shuga wambiri;
- Zomwe zagulitsidwa ndi mafakitale - mwachitsanzo, zakudya zachisanu ndi zakumwa zomwe zimagwiritsidwa ntchito limodzi zimagwiritsidwa ntchito ndi zowonjezera mavitamini.
Kodi chiloledwa ndi kulandiridwa?
Pambuyo pa zonsezi, ena akhoza kukhala ndi funso - kodi mungadye chiyani pa zakudya zopanda mafuta. Timayankha:
- nyama;
- nsomba;
- zojambula;
- mazira;
- nsomba;
- tchizi, tchizi;
- yogurts popanda zowonjezera, kefir, kirimu wowawasa, mkaka;
- Mtedza: mkungudza, amondi , walnuts, mbewu za mpendadzuwa, maungu;
- zipatso zowawa: maapulo wobiriwira, cranberries, currants;
- masamba obiriwira.
Kodi choopsa n'chiyani?
Tinayamba ndi mfundo yakuti ubongo wanu sudzakhala wosangalatsa popanda wokoma (chisoni chifukwa cha tautology).
Thupi lathu limachotsa kulemera chifukwa chakuti limasiya kulandira mankhwala osakaniza mosavuta - chakudya. Pokhala ndi vuto, ilo liyenera kugawaniza nkhokwe zake zokha.
Tsoka, chimbudzi chimenechi chimatenga nthawi yaitali kuposa momwe ubongo ungathere. Khalani okonzekera kuti panthawi ya zakudya zamagulu inu mudzaperewera bwino, kukumbukira kwanu, kulingalira, kusamalidwa ndi zinthu zonse zokhudzana ndi ubongo zidzasokonekera.