Mmawa uliwonse, titadzuka ndikutsata njira zonse za ukhondo, timapita ku khitchini kuti tikadye chakudya chokoma ndi chokoma. Wina sakonda kudya m'mawa, koma kunyalanyaza chakudya chofunika kwambiri sikoyenera, chifukwa mdani nthawi zambiri amadya chakudya chamadzulo.
Nthawi zonse kadzutsa kothandiza kwambiri, kupereka mphamvu ndi mphamvu, ankawoneka ngati phala kapena mazira okazinga. Ndipo izi ziridi choncho. Komabe, musamadzipatse mbale ziwiri. Zosangalatsa zambiri komanso zopindulitsa sizidzapweteka. Choncho, kuti mutenge chakudya cham'ma tsiku ndi tsiku ndikupindula nawo, tidzakudziwitsani zomwe mbale ziyenera kukonzekera m'mawa.
Chakudya chofunika kwambiri
Imodzi mwa tirigu wamba omwe amathandiza kwambiri thupi lathu ndi oatmeal . Phala ili ndi kadzutsa lothandiza kwambiri pa kuchepa thupi. Gawo limodzi la oatmeal ndi kuwonjezera kwa zipatso ndi uchi kumatenga nthawi yaitali chidziwitso, kumangokhalira kulimbitsa mtima, kumathandiza kuthana ndi chimbudzi komanso kumathandiza kuyeretsa thupi la zinthu zosafunikira. Komanso, oatmeal ndi gwero la mphamvu kwambiri, mavitamini ambiri ndi zinthu zomwe zimatithandiza kukhala ndi moyo wokhutira.
Phala lofunika kwambiri pa kadzutsa ndi buckwheat . Zingakhalenso zosiyanasiyana ndi zipatso kapena ndiwo zamasamba. Ndi bwino kudya buckwheat kwa iwo omwe ali ndi vuto la mtima ndi maganizo a mtima. Phala yotereyi ndi yoyenera kwa ana a sukulu ndi ophunzira, imathandizira kufulumira kuganiza ndikusakanikirana mosavuta ndi thupi.
Izi ndizofunika kadzutsa kowonjezera kwambiri, choncho ndi kanyumba tchizi . Zikhoza kukhala zokoma, ndi kuwonjezera zipatso zouma, zipatso zatsopano, uchi, mtedza, ndi mchere, ndi masamba, nkhaka kapena mandimu. Chida ichi chimaphatikizidwa bwino ndi thupi ndi chimbudzi.
Zina mwaziyezi zabwino kwambiri ndi mazira otsekemera . Lili ndi mapuloteni ambiri, omwe amalimbikitsa zamakhalidwe abwino ndi zochitika. Katemerayu ali ndi vitamini D ndi B 12,
Kwa aulesi kwambiri, chitsime cha mphamvu chammawa chammawa chidzakhala zipatso , madzi, mtedza, chokoleti chakuda kapena chidutswa cha tchizi. Zakudya zam'mawazi zidzakuthandizani kuiwala chakudya musanadye chakudya chamadzulo, kukhutiritsa thupi ndi zofunikira zomwe zimapangitsa kuti ubongo uzigwira ntchito.
Kadzutsa kothandiza kwambiri, kamene kophikidwa mofulumira - sandwichi ndi nsomba ndi wosanjikiza wosanjikiza wa mafuta kapena mayonesi. Pa izi, nsomba kapena nsomba - magwero a mafuta omega ndi omega-3 - ndi abwino. Komabe, muyenera kudziwa mlingo, chifukwa zakudya izi zili ndi makilogalamu ambiri, kotero zimatha kuwonjezeka.