Thanzi, Healthy kudya
Mapulotini, mafuta, chakudya: ya zam'kati mankhwala
Health, monga, Sangathe kukhala amphamvu, ngati si anakhazikitsa dongosolo la zakudya zoyenerera. Nayenso, kuti kukwaniritsa zakudya, muyenera kukhala ena kudziwa ongolankhula za mankhwala ndi zinthu zomwe zimapanga iwo, mapulotini, mafuta, chakudya. Table wa zopatsa mphamvu, kumene, kuthandiza, koma kuyamba ndi kupeza chomwe iwo ali ndi zinthu.
mafuta
Lang'anani, ndi mafuta ndi zofunika zomangila kwa ubongo ndiponso mitsempha maselo. Ngakhale kuti ali ndi vuto lalikulu kumanga wabwino masewera chithunzi. Popeza mafuta ndi molimba monga wopanda iwo. M'pofunika kuphunzira mmene nadzawasankhula "zabwino" ndi "zoipa". Choncho, mafuta yokumba zomwe sizibweretsa phindu kwa thupi, opezeka mu margarine ndi bwino - mu nyama, nsomba , etc ...
mapulotini
Mapuloteni - ndi maziko zimakhala ndi ziwalo. Pali zingapo amino zidulo kuti amapangidwa m'thupi lathu, koma pali anthu kuti angathe kupeza okha ndi chakudya. Mwachitsanzo, mu mkaka, mazira ndi nsomba ndi zofunika mapuloteni onse wathunthu zifunika chitukuko wabwinobwino wa chamoyo. Musaiwale za zidulo anthu kwa amino kuti alipo mu nyemba, masamba ndi zikhalidwe lonse.
chakudya
chakudya kungopereka thupi oposa theka la mphamvu zofunika yofunika Choncho sikutheka kuti ndisiye, koma muyenera kusankha bwino. Kuti achotse otsekemera shuga, caramel ndi T. D. Ichi ndi chifukwa chakuti kuti chakudya yosavuta yomweyo odzipereka mu magazi, ndi kuchititsa kulumpha mwadzidzidzi insulin, nchifukwa chake kawirikawiri mmene alili. Koma ngati inu mukufuna kuchitira nokha mankhwala wokoma, m'pofunika m'malo mwa lactose ndi fructose. Iwo samangokhala kukhutitsa thupi, koma sadzachititsa kusintha maganizo.
chakudya pang'onopang'ono
The chakudya chachikulu ofunika anthu mphamvu, - wowuma polysaccharides chiyambi masamba. Mbali yaikulu ndi kuti pang'onopang'ono m'mimba Choncho zingatithandize kukhazika thirakiti m'mimba, chifukwa mu moyenera ndi kagayidwe. The mitu ya nkhani zomanga thupi, mafuta, chakudya angathandize vutoli. Ndipotu mfundo muyenera kukhala na mantha ya zakudya amene muli yambiri wowuma. The polysaccharides ntchito mu zakudya kukhalabe microflora yachibadwa ya m'matumbo anthu. Mwa njira, iwo amapereka katundu zakudya wowuma kwambiri zipatso, masamba ndi mbewu monga chimanga. Iwo pafupifupi unadzaza lonse tebulo mankhwala. Mapulotini, mafuta, chakudya mu mawonekedwe awo achilengedwe chakudya waukulu wa makolo athu masauzande zaka. Pokhalabe zakudya sayenera kuopa kuti udzapeza bwino.
kudya chakudya
Pamene tebulo la zopatsa mphamvu, zomanga thupi, mafuta, chakudya alipo pafupifupi mankhwala, koma ndi kufunika yotsirizira kukhala osamala. Ndipotu, ngati polysaccharides ndi wosavuta, ndi di- ndi monosaccharides akhoza kukhala bwinobwino. Aliyense nyumba ali shuga, omwe kapepala kakuti m'mimba imaphwanya mu fructose ndi shuga. Kodi kwambiri magazi iwo waikamo mu wosanjikiza mafuta. Mwa njira, nenani kuti kunenepa anthu ambiri anali chikwiyire ndi zoona mu America kuti zotsatira sucrose pa kunenepa kwambiri, chakudya ndi shuga - palibe.
mavitamini
Kupeza mavitamini zina ndi zofunika angathe kukhala osiyana ndi chakudya chabwino. Kuti mudziwe zambiri mukhoza kuphunzira zimenezi kuchokera dietitian amene adzatha kusankha ya payekha. Koyenera kuti uziyenda yachibadwa mapulotini, mafuta, chakudya, mavitamini. Tebulo angakuuzeni komwe ndingapeze awa kapena mavitamini ena:
Vitamini A. M'pofunika kukhala masomphenya ndi khungu mu mawonekedwe abwino | Zipatso ndi masamba chowala chikasu, chiwindi, apricots, mafuta nsomba, tchizi, batala, kaloti, mazira ndi mkaka |
Vitamini B 1. Amalimbikitsa kagayidwe zachilendo m'thupi, ziziyenda bwino madzi amchere, uziyenda olondola a chiwindi | Mtedza, Brewer a yisiti mkaka, zikumera, chiwindi, rye ndi tirigu mkate |
Vitamini B6. M'pofunika mayamwidwe mapuloteni ndi normalization wa zimam'patsa ndi mafuta kagayidwe | Nthochi ndi mkate tirigu, chakudya |
Vitamini B 12. Pakuti mapuloteni kaphatikizidwe ndi ntchito khola ya ubongo ndi chiwindi. Apakhungu minofu ndi kugawikana tima cell | Buckwheat, chiwindi, mazira ndi mkaka |
Vitamini PP (B 3). Limakhazikitsa thirakiti m'mimba ndi chiwindi | Mtedza, yisiti nsomba, rye mkate, nyama, tirigu, chiwindi ndi mbatata |
Vitamini C. Chili mwa njira zonse makutidwe ndi okosijeni mu thupi la munthu, akuziyambitsa ndi okhudza maselo ambiri njira enzymatic | Zipatso, zipatso ndi ndiwo zamasamba zosaphika |
Vitamini E. Pakuti ntchito erythrocytes ndi khola kumaliseche opareshoni | Mtedza, utakula mbewu, masamba mafuta, mazira, mbali wobiriwira zomera, chiwindi |
Vitamini D. Nawo kashiamu ndi phosphorous kagayidwe | Batala, mafuta m'nyanja zikuluzikulu chiwindi, dzira yolk, nyama, chiwindi ndi mafuta nsomba |
kupatsidwa folic acid (vitamini B 9). Imalimbikitsa kaphatikizidwe zidulo mkati kasinthidwe maselo airway, m'mimba epithelium, ndi khungu, mapangidwe hemoglobin | Orange madzi, wobiriwira leafy zamasamba, kantalupu ndi chiwindi |
Vitamini K. Pakuti normalization wa clotting magazi | Green leafy zamasamba |
Iwo ayenera kumvetsa kuti tebulo mapulotini, mafuta, chakudya ndi mavitamini sakunena kwenikweni za chiwerengero cha ingestion zakudya zina. Zonse zabwino pang'ono. Makamaka pa nkhani ya mavitamini zingathe kuchitika mosavuta ambiri osokoneza awo, amene mwachidziwikire yomweyo zimaonekera pa khungu mu mawonekedwe a zotupa a.
Mapulotini, mafuta, chakudya: tebulo
Kawirikawiri tebulo zopatsa mphamvu koyenera kuti anthu amene ali za thanzi lawo kapena kusewera masewera. Ndipo achiyesa ziyenera kuperekedwa comprehensively ndi kuganizira mphamvu anataya. Mfundozi ndi zogwirizana Akatswiri amene ali akatswiri a zinthu zakudya zawo, ndi anthu wamba amene kukhala moyo wathanzi.
Choncho, musanayambe mankhwala tebulo. Mapulotini, mafuta, chakudya kuti zili iwo, masamu pa magalamu 100. Choncho m'pofunika kumvetsa mfundo yofunika kuti akhoza chitsa aliyense, ambiri a newbie amene amadziwa ndizosowa zakudya zoyenerera. vuto ndi ngakhale katundu. Ena "katundu" chakudya, simuyenera zimagwirizizirana ndi wina wa chomwecho, nchifukwa chake mu njira zako amuzolengedwa chakudya zolowa ndi mafuta kadzakuipsani kapena kulephereka monga mafuta. Gome m'munsimu mapulotini, mafuta, chakudya, monga akutsimikiza kuti maganizo a akatswiri kuti zoipa kwambiri ndi mankhwala pochitika masitepe ambiri processing: mayonesi, margarine, mafuta, etc ...
Mfundo yaikulu ya kotunga osiyana mphamvu
Sangakhoze amaphatikiza mapuloteni zakudya ndi chakudya (kutanthauza pa chakudya). Ichi ndi chifukwa chakuti amafuna timadziti osiyana chapamimba chimbudzi awo. Choncho, thupi zovuta kulimbana nazo. Ndi bwino kuphatikiza mankhwala a mtundu womwewo, chifukwa malonda yemweyo ufa kulowa thirakiti m'mimba, pamodzi ndi zomanga thupi, anayamba kuyendayenda.
Choncho ndikofunikira kuphatikiza mapuloteni lamanja, mafuta, chakudya. ngakhale tchati kuthandiza ndi izi.
Mafuta, mapuloteni | "Natural" mankhwala | chakudya |
Mtedza, nyama, bowa, nkhuku, nyemba, nsomba, biringanya, mkaka, soups | Youma vinyo, zitsamba, mavwende, zipatso, masamba, zipatso, timadziti zachilengedwe | Honey, mkate, chocolate, dzinthu, shuga, mbatata |
Iwo akhoza pamodzi ndi mankhwala "mwachibadwa" | Iwo akhoza pamodzi chakudya mapuloteni ndi mafuta | Thiabendazole angagwiritsidwe ntchito ndi mapulogalamu "mwachibadwa" |
Anakana kuloŵa chakudya | Analetsedwa chikuonetseratu kuti mapuloteni ndi mafuta |
Choncho, kulamulira zakudya zanu thanzi lanu ndithu. Kuti tichite zimenezi, basi ayenera mwaluso kuphatikiza mapulotini, mafuta, chakudya. gome ungagwiritsidwe osati mankhwala mu izo, komanso zina, kugwa kumagulu izi. Zimakhala zosavuta kuti kuwerengetsa zakudya tsiku ndi tsiku, limene ndi lofunika kwambiri mu zakudya, kusintha umoyo kapena kuchepetsa kulemera owonjezera. Choncho, mukhoza kupewa mavuto ambiri kugwirizana ndi thanzi. Aliyense akhoza kukhala chinthu choyamba ndiponso chofunika kwambiri pa njira ya ku moyo wathanzi, akuyembekeza mapuloteni chakudya, mafuta, chakudya. Tebulo adzakhala zothandiza odwala matenda ashuga.
chakudya wokonzeka
Ngati ife kulankhula za calorie chakudya wokonzeka, phindu chomaliza adzakhala osiyana ndi cha Momwe Ziriri Pano mu mankhwala. Choncho musadabwe kuti owonjezera zopatsa mphamvu, chakudya, mapuloteni, mafuta. Tebulo mu nkhani iyi si kuthandiza, chifukwa kumatengera zifukwa zingapo: a kutentha mankhwala idzaululidwa mankhwala ndipo kwautali; kuvala; ngakhale a zigawo zikuluzikulu zonse, ndi zina zotero. Choncho, tebulo ya mankhwala amanena calorie adzakhala zogwirizana pokhapokha ngati pali yoyenera kulekana kwa mphamvu. Inu muyenera kukhala osamala kwambiri pa thupi lanu.
Similar articles
Trending Now