Kuti mupeze chakudya choyenera, m'pofunika kusankha zinthu zofunika zomwe sizikuthandizani kuchepetsa thupi, komanso zimalola thupi kuti lisamve njala nthawi zonse. Ndifunikanso kuonetsetsa kuti chakudya chimabweretsanso zosowa, mapuloteni, chakudya cha moyo wa munthu. Zolinga zoterezi, phala zidzachita zabwino, mbewu zokolola zimayambitsa zowonjezera amino acid, fiber, mapuloteni ndi zakudya zovuta. Kugwiritsira ntchito tirigu kwa nthawi yayitali kumachepetsa kumverera kwa njala, chifukwa chakudya cha phala chimachokera pang'onopang'ono, kubwezeretsa nkhokwe zowonjezera mphamvu, ndipo zowonjezera zowonongeka zimayika mu slags, poizoni, cholesterol chowopsya komanso shuga wambiri, motero amatsuka matumbo. Koma ndi zakudya zotani zomwe mungadye pamene mukuchepera? Pachifukwa ichi, tirigu ambiri ndi oyenera, chofunikira kwambiri ndikuwakonzekera bwino.
Kashi, yomwe ingadye ndi zakudya:
- mapira;
- tirigu;
- zipatso za barele;
- peyala ya balere;
- oatmeal;
- mpunga wakuda;
- chimanga chambewu;
- buckwheat.
Ntchito yofunika kwambiri ndikuphika phala molondola, kotero kuti kwenikweni ndi zakudya komanso zothandiza. Ikani khungu pa madzi oyeretsedwa, musati musunge, zikhale bwino kwambiri, chifukwa zakudya zowonjezera zowonjezera zimakhala zowonongeka, komanso zimaphimba m'makoma a m'mimba. Zakudya zotere monga buckwheat ndi oatmeal siziyenera kuphikidwa konse - kutsanulira chingwe usiku ndi yogurt wopanda mafuta kapena madzi otentha. Mu mbale yomaliza, mchere ndi mchere wamchere kapena muonjezere zipatso zatsopano, zipatso .
Kodi ndingapezeko mankhwala oatmeal?
Osati kale kwambiri, odyetserako zakudya amodzi adanena kuti mutha kulemera, monga oatmeal. Ndipotu, mbewuzo zimangowonjezera kuwonjezeka kwa minofu, sizikuwonjezera minofu ya mafuta. Inde, kudya ndi kuwonjezera mafuta, shuga ndi mkaka wa mafuta zidzakhumudwitsa maonekedwe a mafuta, koma osati phindu la tirigu.
Kodi ndingadye phala usiku?
Ngakhale pa nthawi ya chakudya, njala siingakhoze kulekerera, izo zidzangopangitsa kuti mafuta atseke pambali. thupi, loopa, limapanga malo ake m'tsogolo. Ngati chisanachitike malingaliro a njala sakupatsa mpumulo, mumadya phala lokwanira pang'onopang'ono, mumapatsa thanzi labwino, kugona tulo bwino ndikupindula thupi, osati galamu limodzi la mafuta lidzakula, kotero musadye popanda kukhumudwa.
Kashi ndi chinthu chamtengo wapatali, choyenerera moyenera pa kusankha ndi kukonzekera mbale, ndiye chiwerengerocho chidzakhala chochepa, ndipo thupi likhale labwino.