Zakudya zophikidwa, maswiti ndi mavitamini nthawi zambiri sizigwirizana ndi kudya kwa kulemera. Ichi ndichifukwa chake dino lokha lisanakhale ndi funso lovuta, kodi mungatani kuti mukhale osakaniza ndi ufa pamene mutayalemera? Kuti tiyankhe funsoli, tifunikira kupeza chifukwa chake ambirife timagwiritsa ntchito maswiti tsiku ndi tsiku.
Nchifukwa chiyani tikufuna zinthu zokoma kwambiri?
Musanasankhe zomwe mungalowe m'malo mwa zokoma ndi ufa ndi kuchepetsa thupi, ndi bwino kulingalira zifukwa zowonjezera mankhwalawa.- Kudalira zakudya ndi zamoyo.
- Kugonjera kwa maganizo. Kawirikawiri maswiti timadya nkhawa ndi kutopa.
- Psychosomatic factor. Chosowa chokwanira chokoma chikuwonekera mwa anthu omwe moyo wawo umakhala wosasangalala. Pankhaniyi, kuphika ndi chokoleti kumakhala ngati gwero la zosangalatsa.
- Kupanda zochitika m'thupi, makamaka chromium ndi magnesium.
Ngati mukufuna kuti mukhale oyenera komanso osakhala wolemera, ndizotheka kuti muzindikire malamulo pang'ono:
- kuchepetsa - gawo limodzi patsiku;
- chilengedwe - kuchepetsa thupi, bwino;
- nthawi yogwiritsira ntchito - theka loyamba la tsikulo.
Mosiyana, ziyenera kuzindikila kufunika kokatenga mavitamini ndi kuyenerera kwa chakudya cha tsiku ndi tsiku.
Kodi mungatengereko zotsekemera ndi zakudya?
Ngati cholinga chanu chiri cholemera, ndiye kuti mchere wochuluka wa calorie uyenera kuchotsedwa. Pa funso, kodi mungasinthe bwanji zokoma ndi ufa, yankho lake ndi lolunjika - muyenera kuwongolera ndi mankhwala omwe ali ndi mphamvu yochepa. Choyamba, izi zikutanthauza zipatso zouma , zomwe zimakhala zokoma kwambiri komanso zimagwirizana ndi zakudya.
Sakanizani mchere ndi nkhuyu, apricots zouma, prunes kapena masiku, ndipo mudzasangalala ndi kupindula. Pambuyo pake, mu zipatso zoumazo muli nyumba yosungiramo mavitamini ndi kufufuza zinthu. Zomwezo zikhoza kunenedwa za mtedza, kuchokera ku zosiyanasiyana zomwe zimaperekedwa bwino kwa nkhono ndi walnuts.
Chomwe chingalowe m'malo mwa ufa ndi kuphika, yankho losavuta - kuphika kochepa. Zimaphatikizapo tchizi cha kanyumba ndi dzungu za dzungu, mabisiketi a tirigu, ophika. Ngati mukudziphika nokha, muzigwiritsa ntchito ufa wa tirigu m'malo mwa ufa wa tirigu - nkhono, bran, shuga mmalo mwa uchi m'malo mwa mazira - nthochi.
Mwinamwake, poyamba muyenera kuyesetsa kuti mutenge malo omwe mumakonda kwambiri makapu ndi maswiti ena. Pankhaniyi, dzipatseni chokoleti chowawa (osapitirira 50 magalamu patsiku) kapena ayisikilimu (osapitirira 150 magalamu). Mukamazoloŵera zakudya zatsopano, onani kuchepetsa kuchepa, simukufuna kubwerera ku buns ndi mikate.
Maphikidwe a mavitamini ochepa okhutira
| | | |
