Kodi mungadye bwanji m'nyengo yozizira?

M'nyengo yozizira, ambiri amaiwala za zakudya zoyenera ndipo m'chaka sangathe kulowa mathalauza. Choncho, ngati muwona chiwerengero chanu ndipo mukufuna kuti muwoneke bwino, muyenera kudya miyezi yozizira.

Mfundo # 1 - yowonjezera mphamvu ya chakudya

M'nyengo yozizira, chifukwa chozizira, thupi limagwiritsa ntchito mphamvu zambiri, kuti likhale ndi kutentha kwa thupi. Kuti musamadzimve chisoni ndi kufooka, yesetsani kudya zakudya zambiri zomwe zili ndi mapuloteni okwanira - zikhoza kukhala nyama, nsomba kapena mkaka. Komanso m'nyengo yozizira timalimbikitsidwa kudya zakudya zapang'onopang'ono, zomwe zimapereka mphamvu. Chitsanzo cha zinthu zoterezi: pasitala kuchokera ku tirigu wa durumu, phala ndi kuphika.

Mfundo # 2 - idyani masamba

M'dzinja ndi m'nyengo yozizira, idyani masamba, omwe muli mavitamini ambiri - mbatata, kaloti, beets, kabichi, dzungu ndi anyezi. Aphiketseni zakudya zosiyanasiyana zokometsera banja lonse. Ambiri odyetsa chakudya kuyambira chilimwe amalimbikitsa kuzizira zipatso ndi zipatso m'nyengo yozizira, zomwe mungathe kudya zokoma kapena kuphika compote.

Bungwe la nambala 3 - idyani mbale zophika komanso nthawi zambiri kuposa kale lonse

Yesetsani kugwiritsa ntchito zakudya zonse zotentha kapena zosangalatsa. Nutritionists amalimbikitsa kudya osachepera 5 pa tsiku, monga nthawi ya chimbudzi cha chakudya, kutentha thupi kumakula kufika 38 ° C. Kudya nthawi zambiri kumathandizanso chifukwa izi zimafulumiritsa kuchepa kwa thupi, ndipo chakudya chimakumbidwa mofulumira, zomwe zikutanthauza kuti mapaundi owonjezera sali oopsya kwa inu.

Bungwe la nambala 3 - Zonse sizothandiza kuti munthuyu adye mpaka 12:00

Zimakhala zovuta kwambiri nyengo yozizira, pamene mtima sungakhale wabwino ndipo simukufuna kuchita kalikonse, kusiya chakudya chokoma. Yesetsani kudya chirichonse "chovulaza" m'mawa, pamene mungathe kugwiritsa ntchito makilogalamu tsiku. Chakudya chiyenera kukhala chophweka ndipo chiri ndi zinthu zothandiza. Nthawi yachisanu ndizochilendo kusonkhanitsa makilogalamu atatu, koma osati.

Mfundo # 4 - Konzani chakudya moyenera

Kusunga zinthu zonse zothandiza ndi mavitamini, kuphika chakudya moyenera: chowotcha, kuphika kapena simmer. Pankhaniyi, si zokoma zokha, komanso zothandiza kwambiri.

Bungwe la nambala 5 - Lumikizitsani bwino tebulo

Zimatsimikiziridwa kuti chikhalidwe cha munthu chingakhudzidwe ndi mtundu. Kuti mukhale ndi maganizo okwezeka, gwiritsani ntchito mitundu yowala pangidwe la tebulo: lalanje, lofiira, ndi zina zotero. Izi zikugwiritsidwa ntchito ku ziwiya, mapepala, mapepala apamwamba, ndi zina zotero. Chifukwa cha mtundu wa mankhwala pamsana pa nyengo yozizira, mumapanga chidutswa cha chilimwe m'nyumba mwanu.

Bungwe la nambala 6 - omwe ma malalanje, omwe amapezeka mavitamini?

Mawang'oma ndi tangerines m'nyengo yozizira angapezeke mu sitolo iliyonse. Chofunika koposa, amapereka thupi ndi vitamini C , zomwe zimafunikira osati kulimbikitsa chitetezo chokha, komanso kuteteza thupi kuti lisakalambe msanga, ndikuyambitsa ntchito zonse zoteteza. Zopindulitsa zimasungidwa mu zipatso za citrus mpaka kumapeto kwa nyengo yozizira, chifukwa ali ndi khungu lokwanira mokwanira. Mu chipatso chimodzi muli vitamini C tsiku ndi tsiku, koma ambiri samaima ndipo amadya kilogalamu pa nthawi. Koma kumbukirani kuti kupambanitsa kwake kungayambitse kuoneka ngati kunyowa, kupweteka komanso ngakhale mapangidwe a impso. Komanso citrus ndi folic acid, yomwe imayenera thupi, ndipo mandimu ndi pectin, yomwe imateteza thupi ku matenda, kuphatikizapo khansa.

Bungwe Nambala 7 - amapanga chifukwa chopanda dzuwa

Chifukwa cha kuwala kwa dzuwa, Vitamini D imapangidwa m'thupi, zomwe zimakhudza kwambiri ntchito za thupi, komanso zimalimbitsa chitetezo cha mthupi. M'nyengo yozizira, m'malo mwa kusoŵa kwa dzuŵa muli mankhwala othandiza: mkaka, nsomba, mazira, nkhuku ndi bowa.