Kodi Zakudya Zathanzi N'chiyani?

Masiku ano, pali chikhulupiliro chofala chakuti kudya bwino ndi zoletsedwa ndi malamulo omwe amatithandiza kukhala athanzi komanso ochepa. Ndipo kuti tikwaniritse, tiyenera kusiya moyo wathu wanthawi zonse, zakudya zomwe timakonda komanso zinthu zomwe timakonda. Anthu ena amamvetsetsa kuti kudya bwino ndi kutopa kosalekeza kwa zakudya.

Koma kwenikweni, kudya bwino kumatanthauza kumva bwino, kuwonjezera mphamvu zosungira, kubwezeretsa thupi, kukhala ndi thanzi labwino ... ndipo mndandanda ukupitirira.

Zomwe zimafunikira pazakudya zathanzi ndizo:

1. Chepetsani mafuta a nyama. Gwiritsani ntchito mafuta abwino (monga mafuta a azitona) popanga saladi. Pewani mafuta owonjezera.
2. Kuchulukitsa kwa zakudya zazakudya zokhala ndi mafuta ochulukirapo, monga Omega3 (nsomba zofiira, mafuta a masamba, mtedza).
3. Kudya zakudya zomwe zili ndi fiber (mbewu, masamba, zipatso). Idyani tirigu wambiri - mkate wa tirigu, pasitala, ndi mpunga wabulauni. Pewani mbewu zoyengedwa bwino monga mkate woyera ndi mpunga woyera.
4. Pewani kukazinga, amakonda kuphika. Sankhani nsomba, nkhuku, nyemba, ndi mtedza. Chepetsani kudya nyama yofiira ndi tchizi cholimba. Pewani soseji, nyama yankhumba, mabala ozizira, ndi nyama zina zophikidwa.
5. Pewani zakudya zamchere kwambiri.
6. M'malo mwa mkaka, gwiritsani ntchito mkaka wothira (kefir, yogurt, ryazhenka wophika).
7. Kudya masamba atsopano a masamba kapena saladi za zipatso tsiku ndi tsiku.Mukamadya masamba ambiri, ndipo mitundu yambiri imakhala yabwino. Idyani zipatso zambiri zamitundu yonse.
8. Imwani madzi, tiyi, kapena khofi wopanda shuga wocheperako kapena osakhala nawo. Chepetsani mkaka (magalasi 1-2 patsiku) ndi madzi (kapu imodzi patsiku). Pewani zakumwa zotsekemera.

Kudya bwino piramidi ndi mbale ya chakudya.

Pokhala m’nyengo yanyengo zonse, kulima ndiwo zamasamba ndi tirigu, ndi kulima dimba, tili ndi mwaŵi wapadera wosangalala ndi mitundu yosiyanasiyana ya zipatso ndi ndiwo zamasamba pafupifupi chaka chonse. Miyambo ya dziko ya pickling ndi fermenting zimathandizira zakudya zathu m'nyengo yozizira kapena kunja-nyengo. Maphikidwe a zakudya za ku Ukraine, zomwe zimaphatikizapo maphunziro oyambirira, kuphika, ndi kuphika nyama, nkhuku, ndi nsomba, zimatipatsa njira zothandiza zodyera mapuloteni.

Zoonadi, pali mankhwala ambiri ndi mbale patebulo la dziko lomwe liyenera kukhala lochepa, monga nyama yosuta ndi zikondamoyo zokazinga.

Kuti mutsatire malamulo a kadyedwe koyenera, muyenera kuchepetsa kudya zakudya izi: shuga, pickles, nyama yosuta, zakudya zokazinga, mafuta a nkhumba, makeke, zakudya zamzitini, ndi zakudya zosungidwa.

Zoonadi, kukana kwathunthu zakudya "zovulaza" kumafuna khama lalikulu ndi chikhumbo champhamvu, ndipo zoletsa zotere siziyenera kukhala zokhwima: ngati chidutswa cha keke chimakupangitsani kumva kuti ndinu oipa, ndi bwino kudzichitira nokha. Kupsinjika maganizo ndikowopsa kwambiri kwa thupi kuposa keke yomwe ingakuthandizeni kuthana nayo. Kuyesera kukhala wopanda nkhawa, komanso mogwirizana ndi inu nokha ndi lamulo lina lofunikira lomwe limapanga moyo wathu wathanzi.

Kudya bwino - menyu pafupifupi tsiku

Chakudya cham'mawa. Chakudya cham'mawa chiyenera kukhala chopatsa thanzi komanso chokhutiritsa. Ngati mumadya bwino m'mawa, simungafune kudya kapena kudya chakudya chotsekemera musanadye.

Mbale zosiyanasiyana za phala ndizoyenera kudya kadzutsa. Akhoza kuphikidwa ndi mkaka kapena madzi. Kuwaphika ndi kosavuta komanso kofulumira. Onjezerani zipatso kapena mtedza ku phala ndipo chakudya cham'mawa chathanzi, chokoma ndi chokonzeka. Mukhozanso kupanga kanyumba tchizi kwa kadzutsa. Ngati simungathe kuchita popanda shuga, onjezerani uchi, zipatso, kapena zoumba.

Tchizi za Cottage ziyenera kukhala gawo lazakudya zanu. Lili ndi calcium, phosphorous, mavitamini a B, ndi zinthu zina zothandiza.

Kudya kanyumba tchizi tsiku lililonse kumapangitsa kuti misomali ndi tsitsi lanu likhale labwino. Ngati muli ndi nthawi yokwanira, mukhoza kupanga kanyumba tchizi casserole chakudya cham'mawa. Omelets, muesli ndi mtedza kapena zipatso, saladi yamasamba atsopano, ndi zipatso ndizoyeneranso kudya chakudya cham'mawa. Ndi bwino kutsuka zonse ndi madzi ongofinyidwa kumene.

Chakudya chamasana. Chakudya chamasana chiyenera kukhala chokwanira komanso chokwanira. Ngati mumagwira ntchito muofesi, ndi bwino kuyitanitsa chakudya chamasana kapena kubweretsa mu chidebe kuchokera kunyumba. Chakudya chamasana sichiyenera kunyalanyazidwa, ndipo n’kosayenera kudya masangweji kapena mabala m’malo mwachakudya chamasana. Ndibwino ngati menyu yanu ili ndi supu. Chakudya chamadzimadzi chimathandizira m'mimba yathu kugwira ntchito bwino ndikuwongolera metabolism. Mutha kuphika nkhuku, nsomba kapena nyama pamaphunziro akulu. Kwa chakudya cham'mbali - masamba, pasitala, mpunga, mbatata yophika kapena yophika. Kwa chotupitsa, mutha kukhala ndi zipatso, saladi ya kabichi watsopano kapena beets, wothira mafuta a masamba, kanyumba tchizi, kapena tiyi wokhala ndi makeke otsika mafuta.

Chakudya chamadzulo. Chakudya chamadzulo, mbale zamasamba, saladi zamasamba zopepuka, zophika kapena zophikidwa mu boiler iwiri nyama kapena nsomba, pilaf, ndi phala la buckwheat ndizoyenera. Pokonza chakudya chamadzulo, yesetsani kugwiritsa ntchito mafuta ochepa komanso musamaphike kwambiri kuti zakudya zathanzi zisakhale zopanda thanzi. Musanayambe kugona, mukhoza kumwa kapu ya kefir kapena ryazhenka. Mkaka wowawasa bwino kwambiri odzipereka ndipo ndi phindu pa chimbudzi.

Kaya mumasankha zakudya zotani, zakudya zanu ziyenera kukhala zathanzi, zosiyanasiyana, komanso zopatsa thanzi. Zakudya zabwino kwambiri ndizomwe zimakhala ndi zakudya zochokera m'magulu osiyanasiyana a zakudya - nyama, nsomba, dzinthu, masamba, zipatso, ndi mkaka. Yesetsani kumamatira ku zakudya zanu, nthawi zonse muzidya nthawi imodzi, ndipo mutenge nthawi yofanana pakati pa chakudya. Musamadye zakudya zokometsera kwambiri musanagone, komanso kusiya khofi ndi tiyi madzulo. Izi zimatha kuyambitsa dongosolo lamanjenje ndikusokoneza kugona. Zakudya zathanzi ndizofunikira kwambiri paumoyo wanu, mphamvu, ndi thupi lachinyamata, komanso mawonekedwe owoneka bwino nthawi zonse.