TOP-10: Zakudya Zomwe Muyenera Kudya Tsiku Lililonse Ndipo Chifukwa Chiyani

Zakudya za m'nyanja ndi nsomba

Nsomba zimakhala ndi mavitamini ambiri, mchere, ndi omega-3 acids, zomwe zimathandiza kwambiri thupi. Mitundu yathanzi ya nsomba ndi nsomba zam'madzi ndi mackerel, cod, tuna, sea bass, halibut, sardines, mussels, lobster, ndi shrimp ...

Zobiriwira ndi masamba obiriwira

Masamba obiriwira amakhala ndi mavitamini A, B2, B3, B6, B9, C, E, K. Masamba a masamba ofunikira kwambiri ndi sipinachi, omwe amakhala ndi michere yambiri. Ikhoza kuwonjezeredwa ku omelets, ndi saladi zosiyanasiyana, ndipo imapezeka m'masitolo akuluakulu mu mawonekedwe achisanu pafupifupi chaka chonse. Zimalimbikitsidwanso kuti mukhale ndi katsabola, parsley, basil, letesi, masamba a dandelion, etc. muzakudya zanu.

Mbewu zosiyanasiyana

Mbeu za mpendadzuwa ndizothandiza kwambiri kwa anthu, zomwe zimakhala ndi mavitamini a B, vitamini E, potaziyamu, calcium, magnesium, iron, ndi biotin. Chodabwitsa n'chakuti dzungu la "mlendo" wa autumn lili ndi phosphorous yambiri. Muyeneranso kuwonjezera mbewu za fulakesi, sesame, ndi chia pazakudya zanu. Nutritionists amalimbikitsa kukonzekera mkaka kapena kefir smoothies ndi mbewu - ndizopindulitsa kwambiri matumbo ndi chiwerengero.

Mkaka

Mkaka wa ng'ombe ndi mtsogoleri wa phosphorous, calcium, ndi vitamini D, zomwe ndizofunikira kwambiri kwa thupi la munthu. Mkaka ukhoza kugwiritsidwa ntchito popanga zakudya zosiyanasiyana - chimanga, omelets, zikondamoyo, supu, zikondamoyo, ndi odzola. Timalimbikitsanso kuyesa milkshakes ndi smoothies kapena koko ndi mkaka.

Mafuta a masamba amitundu yosiyanasiyana

Mankhwalawa ayeneranso kuphatikizidwa muzakudya zanu za tsiku ndi tsiku, chifukwa ali ndi vitamini E wambiri.

Ng'ombe

Nutritionists amalimbikitsa kudya mitundu yosiyanasiyana ya nyama, chifukwa imakhala ndi mavitamini a B ambiri. Nkhuku ndi nkhumba zili ndi vitamini D ndi K. Turkey ndi ng'ombe zimakhala ndi selenium, zomwe zimathandiza kwambiri chithokomiro. Chiwindi cha ng'ombe chiyeneranso kuphatikizidwa muzakudya zanu. Nyama ya kalulu ndi nkhokwe ya kashiamu, ndi phosphorous, ndipo ili ndi mafuta ochepa kwambiri oipa m’thupi.

Zopangira mkaka wowawasa

Ndizosangalatsa kuti kefir, ryazhenka wothira, mkaka wowawasa, kirimu wowawasa, ndi kanyumba tchizi zimayamwa bwino ndi thupi la munthu kuposa mkaka wamba. Amakhala ndi ma bifidobacteria opindulitsa omwe amawongolera matumbo komanso amakhudza kwambiri chitetezo chamunthu.

Zipatso ndi zipatso

Ndizovuta kulingalira zakudya zathanzi popanda zakudya izi. Idyani maapulo ambiri (ali ndi mavitamini ambiri ndi antioxidants), ndipo ngati n'kotheka, dzidyetseni mapeyala akucha nthawi zina. Zipatso zitha kugwiritsidwa ntchito popanga sosi, casseroles, saladi, ndi ma smoothies. Zipatso - idyani padera, pangani ma compotes, pangani mchere wotsekemera kuchokera kwa iwo.

Mtedza ndi zipatso zouma

Nutritionists amalangiza kuwonjezera mtedza pang'ono pazakudya zanu (ngakhale kuti ali ndi zopatsa mphamvu zambiri, ali ndi mavitamini ndi michere yofunika). Komanso, musaiwale za zipatso zouma - prunes, zoumba, madeti, mapichesi zouma - zomwe zingathe kuwonjezeredwa ku chimanga, zophika, zogwedeza ndi ma smoothies, ndi zokometsera ndi kanyumba tchizi.

Masamba ndi nyemba

Pamodzi ndi zipatso, akatswiri a zakudya amalimbikitsa kudya masamba tsiku lililonse. Mwachitsanzo, kaloti ali ndi vitamini A wambiri, ndipo tsabola wofiira ali ndi mavitamini A, C, ndi lycopene. Nyemba zili ndi phosphorous, calcium, ndi B mavitamini ambiri.