Ngati mukufuna kutaya thupi kapena kukhala ndi chiwerengero chokwanira, muyenera kudziwa mndandanda wa mankhwala abwino kwa thupi laling'ono. Ngati mumagwiritsa ntchito mankhwalawa tsiku ndi tsiku, ndiye kuti patapita kanthawi mudzawona zotsatira zabwino za kulemera kwanu.
Amondi
Mtedza uwu umalimbikitsidwa kuti ugwiritsidwe ntchito ngati chotupitsa pakati pa chakudya cham'mawa, chakudya chamasana ndi chakudya chamadzulo. Amondi amathandiza kwambiri thupi. Mu mtedza wa 100 g muli 576 kcal, yomwe ndi yovuta kwambiri. Choncho, mukuyenera kudya mtedza wokha, maulendo angapo okwana 15. tsiku, osati ochepa. Mafuta a amondi amaphatikizapo mchere wochuluka: Fe, Ca, K, Mg, komanso mavitamini B ndi E. Chifukwa cha ichi, nati imathetsa njala mwamsanga ndipo imakhala ndi nthawi yochuluka. Mankhwalawa ayenera kudyedwa popanda mankhwala ndi zina, ndiko kuti, popanda mchere ndi chokoleti.
Maapulo
Maapulo amaloledwa pafupifupi zakudya zonse, popeza ali ndi zakudya zochepa, 100 g okha 52 kcal. Maapulo akuphatikizapo mavitamini ambiri, kuphatikizapo vitamini C, omwe amagwiritsa ntchito magalamu 100 - 4.6 mg. Komanso, apulo ndi olemera mchere: Fe, Ca, K, M, Na, P, Zn. Chifukwa cha izi, slags zonse, poizoni zimatulutsidwa kuchoka ku thupi, kuchepa kwa kagayidwe ka metabolism, ndi maapulo amathandizira kuchotsa cellulite ndi kunenepa kwambiri. Komanso maapulo ndiwo amatha kuchepetsa njala.
Kuchotsa
Mu 100 g ya chipatso ichi ndi 118 kcal, koma mosasamala kanthu za pepala ili ndi lothandiza kuchepetsa kulemera. Mafupawa ali ndi mafuta othandiza omwe amathandiza kuchepetsa ma cholesterol, komanso zinthu zomwe zimathandiza kuti magazi asaphedwe m'magazi. Zonsezi zimakhudza kwambiri imfa ya mapaundi owonjezera. Pamapepalawa ali ndi mavitamini ambiri ndi ma microelements, amawonjezeredwa ku saladi, mavitamini ndi mbale zina.
Kabichi
Pofuna kuchepetsa zakudya komanso zakudya zokha, mungagwiritse ntchito kabichi: broccoli, nyanja, Peking, yoyera, Brussels, yofiira. Mu kabichi palibe pafupifupi makilogalamu, koma mmenemo pali mavitamini ndi micronutrients ambiri othandizira thupi. Fiber, yomwe ili mu kabichi, imathandizira kuchotsa poizoni awo ndi zinthu zina zotaya. Kabichi imathandiza kusintha kagayidwe kake ndi m'mimba.
Nsomba
Chimodzi mwa zinthu zazikulu zowononga kulemera, ndizofunika kuti musankhe zosankha za mafuta. Nsomba zimaphatikizapo polyunsaturated mafuta acids, zomwe ndi zofunika kuntchito yeniyeni ya thupi. Nsomba zili ndi mchere wambiri, ndipo makamaka P, zomwe ndizofunikira mafupa a anthu. Omega-3 imalepheretsa ukalamba wa thupi, komanso maonekedwe a matenda a mtima. Pofuna kusunga zinthu zonse zofunika, tikulimbikitsidwa kuti tiphike nsomba kuti tiwope kapena mu uvuni. Ndi bwino kupereka zomwe mumakonda ku salimoni, heku, flounder kapena cod.
Zipatso
Mitedza yothandiza kwambiri yolemera. Chifukwa cha acidity, kuchuluka kwa insulini m'magazi komanso mlingo wa kuchepa kwa chimbudzi, zomwe zimapangitsa thupi kukhala wokhutira kwa nthawi yaitali. Mphesa yamphesa imathandiza thupi kuchotsa poizoni ndi madzi owonjezera, ndipo chofunika kwambiri kumayambitsa mafuta oyaka.
Oatmeal
Ndibwino kuti mupeze chakudya cham'mawa. Zomwe zimapangidwa ndi phalali zimaphatikizapo kusungunuka komanso kusasungunuka, komwe kuli koyenera kuti mafuta aziwotcha. Mu oatmeal pali mavitamini ambiri ndi kufufuza zinthu.
Chikuku
Nyama iyi imatengedwa kuti ndi nyama yabwino kwa anthu omwe amatsatira chifaniziro chawo, chifukwa mulibe mafuta ambiri. Ndi bwino kuphika izo kwa anthu awiri kapena mu uvuni.
Izi ndizo zowonjezereka komanso zopindulitsa zowononga kulemera, mndandandawu ukhoza kuwonjezeredwa ndi mankhwala ochuluka, mwachitsanzo, mpunga wofiirira, katsitsumzukwa, adyo, phwetekere, raspberries, mpiru ndi sinamoni.