Zipatso zakudya zolimbitsa thupi - njira zabwino kwambiri

Palibe chachilendo kuti amayi ambiri omwe amatsatira maonekedwe awo posachedwa amayamba kudya zakudya, chifukwa tonsefe timadziwa kuyambira ubwana: zipatso ndi zipatso zimakhala zosungiramo mavitamini ndi mchere! Zakudya zimenezi zimathandiza ndi kuchepetsa kulemera, komanso kumapangitsa mtundu ndi khungu kusintha, kumapangitsa kuti chitetezo chitetezeke komanso kumaimiranso ntchito ya m'mimba.

Kodi mungadya zipatso zotani pa zakudya?

Sikuti nthawi zonse kugwiritsa ntchito zipatso mu chakudya kumakhudza kwambiri chiwerengero chathu. Ngati cholinga cha zakudya ndikutaya kulemera kwakukulu, muyenera kudziwa zipatso zomwe zingapezedwe, ndi zomwe zimaloledwa tsiku ndi tsiku. Zimatengera zinthu ziwiri: caloric zomwe zili ndi mankhwala ndi shuga zili mmenemo. Zakudya zochepa kwambiri ndizo: chivwende, mphesa, malalanje, mandarin, sitiroberi, rasipiberi, apulo, pichesi ndi apurikoti. Mu zipatso izi, mpaka 50 kcal mu 100 g. Osachepera kuchuluka kwa shuga mu maula, chivwende, papaya, buluu, sitiroberi ndi rasipiberi. Mwa iwo okha mpaka 6 g shuga mu 100 g.

Zoona, izi sizikutanthauza kuti mukufunikira kuti mudye zipatso zokhazokha komanso zipatso zopanda zipatso. Kugawidwa kwabwino kwa mankhwalawa mu zakudya zanu, m'malo mwawo ndi zakudya zina zingakuthandizeni kuchepetsa kulemera. Palinso zipatso zomwe zimapangitsa kuti mukhale wolemera kwambiri. Zolemba za caloriki ndi shuga wokhutira - nthochi. M'pofunikanso kuchepetsa kugwiritsidwa ntchito kwa zipatso zouma, pali mapeyala ndi mphesa zochepa, chifukwa ali ndi zakudya zambiri.

Zipatso zakudya zowononga

Nthawi zonse sitiganizira za thupi lathu pamene timasankha njira yochepera . Chotsatiracho chingakhale tsitsi lochepa, kuswa misomali nthawi zonse, tsitsi lofiirira ndi ziphuphu, chifukwa kukongola kwa thupi lathu kumadalira zomwe timadya. Zipatso zamakudya zowononga, mndandanda umene mungasankhe nokha ndi zokonda zanu, ndiwopambana kwambiri komanso wathanzi. Zitsulo, zomwe zimapezeka mu zipatso, zimatsuka thupi, mavitamini ndi mchere chifukwa cha kusowa kwa zinthu zofunika pamoyo. Zotsatira zake zikhoza kulemera kwa makilogalamu 5-6.

Zipatso zakudya zowononga kwa masiku 7

Masiku asanu ndi awiri zakudya zowonjezera zakudya zimakhala zopanda malire ndipo sizikutanthauza kuti masiku asanu ndi awiri mudzadya zipatso zokha. Zakudyazi zimaphatikizapo masamba osakhala ndi starch, soups kuchokera ku masambawa, mkaka wochepa mkaka, koma chakudya cha 70-80% chiyenera kukhala zipatso ndi zipatso. Chipatso cha zakudya kwa sabata ndi chakudya chamasiku asanu, ndibwino kuti muzimwa pafupifupi 1.5-2 malita a madzi tsiku lililonse. Awa ndi madzi, tiyi wobiriwira komanso timadzi timadzi timadzi timadzi timadzi timadzi timene timayambitsanso madzi. Mphindi 20 musanadye, imwani madzi.

Masewera amodzi a tsiku limodzi:

1. Chakudya cham'mawa : smoothies kuchokera ku strawberries ndi lalanje ndi kuwonjezera kwa yogurt yogwidwa.
2. Chotupitsa : apulo wobiriwira.
3. Chakudya : msuzi wa kaloti, udzu winawake, anyezi ndi kolifulawa.
4. Chakudya chamadzulo : saladi kuchokera ku lalanje, rasipiberi ndi kiwi.
5. Chakudya chamadzulo : apulo yophika ndi mafuta obirira otsika kwambiri.

Kudya ndi zipatso zowawasa

Palinso maulamuliro oopsa kwambiri a zakudya zopanda madzi. Zimatha mochepa - masiku 3-4. Kawirikawiri izi ndi mono-diets, pamene chipatso chimodzi chimadyedwa tsiku lonse kapena ngakhale zakudya zonse. Ambiri otchuka kwambiri ndi apulo ndi mphesa. Ngati mukutsutsana ndi zakudya zoterezi, ndi bwino kuyesa kuphatikiza menyu yanu kuchokera ku zipatso zosiyana siyana. Kuti chipatso chanu chidyetse bwino, gwiritsani ntchito tebulo.

Zipatso-Zakudya Zakudya

Zakudya izi, zomwe zimatsindika kwambiri pa madzi ndi mafinya atsopano . Mothandizidwa ndi kuchuluka kwa madzi akumwa bwino thupi, thupi limatsuka poizoni ndi poizoni. Zipatso zamakudya, masamba omwe ali ndi zipatso zokhwima, timadziti tatsopano, tiyi wobiriwira ndi madzi oyera, sangathe masiku osachepera 3-5. Panthawi imeneyi, mumayenera kumwa 2-2.5 malita a madzi tsiku lililonse.

Kuvulaza zakudya za zipatso

Musanayambe kutsatira zakudya zowonjezera, ndi bwino kudziwa ngati zakudya zoterozo ndizoyenera thupi lanu, chifukwa zimakhudza thanzi lanu. Ziribe kanthu momwe iwo aliri zipatso, mu matenda ena, kuyesera koteroko kwa chakudya kumatsutsana. Vuto linalake la mtundu wina wa anthu ndi zakudya zopatsa zipatso. Ndikofunika kusunga malire a nthawi yochepa ya chakudya chochepa kuti thupi lisamavutike chifukwa chopanda zinthu zothandiza zomwe sizili zipatso.

Musagwiritse ntchito zipatso zambiri ndi zipatso:

• anthu osokonezeka;
• anthu omwe ali ndi matenda a pancreatic;
• anthu omwe akudwala zilonda zam'mimba ndi gastritis ndi mkulu acidity.