Lingaliro la a tchati chopatsa thanzi zakhalapo kale akatswiri a kadyedwe ndi kadyedwe asanayambe kufotokoza ubwino wake. Makolo athu nthawi zambiri ankadya chakudya ndikugogomezera kusanja zakudya zonse komanso magulu azakudya, zomwe zasinthidwa ndikusintha kwanthawi komanso moyo. Ndiye kodi kudya moyenera kumaphatikizapo chiyani? Dikishonale imatanthauzira ngati chakudya chomwe chimakhala ndi mitundu yosiyanasiyana yazakudya komanso kupereka zakudya zokwanira zopatsa thanzi. thanzi labwino . Chifukwa chake mawu ofunikira apa ndi okhazikika - chilichonse chiyenera kudyedwa moyenera, komanso molingana ndi zomwe thupi likufuna.
Pali zakudya zinayi zofunika kwambiri zomwe zimapanga zakudya zopatsa thanzi. Pamwamba pa mndandandawu ndi zipatso ndi ndiwo zamasamba, zomwe zimafunika kudyedwa tsiku lililonse mochuluka. Mapuloteni, ma carbs okhala ndi fiber ndi mafuta abwino amapanga zigawo zina zitatu pazakudya zopatsa thanzi. Tiyeni tiwone ubwino wa chilichonse mwa izi, ndi njira zabwino zophatikizira aliyense wa iwo muzakudya zanu.
imodzi. Zipatso ndi ndiwo zamasamba
awiri. Zoyenera kukhala nazo
3. Mapuloteni
Zinayi. Zakudya zopatsa mphamvu
5. Mafuta
6. Mafunso Ofunsidwa Kawirikawiri:
Zipatso ndi ndiwo zamasamba
Pafupifupi 40 peresenti ya zakudya zomwe mumadya tsiku lililonse ziyenera kukhala kudzera mu zipatso ndi ndiwo zamasamba . Ndikwabwino kuwonetsetsa kuti chakudya chilichonse chimakhala ndi mitundu yosiyanasiyana yamasamba ndi zipatso, koma ngati izi ndizovuta kuzikwaniritsa, mutha kuziphimba mkati mwa sabata. Pochita izi tsiku lililonse, mumapeza okwanira mavitamini mchere, potaziyamu, folate, antioxidants ndi zina zotero, popanda kusokoneza kuchuluka kapena khalidwe.
Zipatso:
Zipatso, makamaka mabulosi abulu ndi mabulosi akuda ali ndi ma antioxidants otchedwa anthocyanins, omwe ndi abwino kwambiri kwa thupi. Ma anthocyanins awa amalimbana ndi ma free radicals m'dongosolo lanu, amathandizira thanzi la ma cell ndikuchepetsa kutupa, komwe kumayambitsa mavuto ambiri azaumoyo. Amatha kupewa khansa zosiyanasiyana, komanso mavuto amtima monga kuthamanga kwa magazi, kulimbana ndi kunenepa kwambiri komanso kupewa cholesterol yoyipa. Angathenso kulimbikitsa thanzi lachiwindi ndi kuteteza matenda a mkodzo (UTI).
Mtundu wa Pro: Idyani zipatso zowolowa manja monga gawo la chakudya cham'mawa, kuti muyambitse tsiku lanu ndi ma antioxidants.
Zamasamba zobiriwira:
Agogo atakuuzani kuti mudye masamba anu, adadziwadi zomwe akunena! Zomera zobiriwira ndizowonjezera zowonjezera zowonongeka, zomwe zimachotsa chilengedwe, kupsinjika maganizo ndi poizoni zokhudzana ndi moyo zomwe zimawunjikana. Amakhalanso olemera mu chlorophyll, khalidwe lomwe ndi lapadera kwa iwo okha - palibe mtundu wina wa chakudya ungathe kudzitamandira. Chlorophyll ndi njira yachilengedwe yolimbana nayo okosijeni m'magazi , ndi kuwasokoneza bwino. Broccoli ndi gwero labwino kwambiri, choncho onetsetsani kuti mukudya zakudya zanu pafupipafupi kawiri pa sabata. Masamba amakhalanso ndi chuma chambiri - calcium, magnesium, potaziyamu, omega 3 mafuta acids , mavitamini ndi mchere. Ndiwonso alkaliser womaliza (ganizirani nkhaka, mphonda wa botolo, sipinachi ) zomwe zimayang'anira pH ya thupi ndikusunga acidity. Phatikizani sipinachi, peyala , kale, arugula, katsitsumzukwa, ku Brussels zikumera, kabichi, nyemba, udzu winawake, nkhaka, zukini, mphonda wa botolo, mphonda wowawa, nandolo, tsabola wobiriwira, leek, letesi, zitsamba zosiyanasiyana monga parsley, timbewu tonunkhira, basil ndi thyme muzakudya zanu.
Mtundu wa Pro: Khalani ndi mbale ya masamba obiriwira tsiku lililonse kuti muyeretse thupi lanu ndi kulimbitsa thupi lanu.
Zakudya zokhala ndi carotenoid:
Mukufuna kuphatikiza izi muzanu zakudya zimatha kukulitsa thanzi lanu lamalingaliro ndikukhala cholimbikitsa pompopompo! Amakhalanso ndi fiber zambiri ndipo amalepheretsa maselo omwe amayambitsa khansa. Tsabola wachikasu ndi wofiira ndi wabwino kwambiri kwa izi, monganso mbatata , maungu ndi sikwashi zina.
Mtundu wa Pro: Idyani zamasamba zosiyanasiyana zokhala ndi carotenoids osachepera katatu pa sabata kuti musangalale.
Zipatso zokhala ndi vitamini C:
Izi ndizofunikira, chifukwa ndi vitamini yokhayo yomwe thupi silitulutsa mwachilengedwe, motero limafunikira gwero lakunja. Kuphatikiza pa izi, zimathandizira thanzi la maso , kuteteza mapangidwe a ng'ala ndi kuwonongeka kwa macular. Izi ndichifukwa cha kuchuluka kwa zeaxanthin. Amalimbikitsa kupanga kwa thupi kwa collagen, chigawo chofunikira choletsa kukalamba, komanso kulinganiza pH ya thupi. Vitamini C amathandiza thupi kuyamwa chitsulo bwino, ndi detoxes m'mimba dongosolo , metabolism ya bile m'chiwindi, kuchititsa oxidation mkati mwa thupi. Amagwiritsidwanso ntchito pochiritsa minyewa ndi minofu m'thupi. Imaphwanya ma free radicals, kuwachotsa m'thupi, ndikuchepetsa kunenepa. Idyani malalanje, nectarines, mapichesi, laimu, mandimu ndi manyumwa kuti mupindule kwambiri.
Mtundu wa Pro: Pitirizani kukalamba pamene mukukumba kagawo kakang'ono ka Vitamini C kamodzi patsiku.
Zoyenera kukhala nazo
Zipatso ngati nthochi yonyozeka imakhala ndi potaziyamu, yomwe ndi yofunika kwambiri pazakudya, pomwe apulosi patsiku imalepheretsa adotolo kutali chifukwa cha mapindu ake azaumoyo! Makangaza ndizopindulitsa pachilichonse - kuyambira kukhala wolemera kwambiri wa antioxidant mpaka kuthandizira kagayidwe, ndi tomato muli lycopene, amene amaletsa khansa ndipo ali ndi moyo wathanzi. Ngakhale masamba obiriwira a masamba ndi abwino kwambiri, musanyalanyaze ena monga beets, brinjal, anyezi, adyo ndi zina zotero.
Mtundu wa Pro: Phatikizani mitundu yambiri ya zipatso ndi ndiwo zamasamba muzakudya zanu, kuonetsetsa kuti mumapeza zofunikira kamodzi pa sabata.
Mapuloteni
Makumi awiri ndi asanu peresenti ya zakudya zanu zatsiku ndi tsiku ziyenera kuchokera mapuloteni athanzi zopezeka mwachilengedwe (palibe kugwedezeka kapena ufa chonde!). Poyamba, tiyeni timvetsetse za TEF kapena Thermic Effect of Food, zomwe zimachitika mukadya. Thupi limagwiritsa ntchito ma calories ake owonjezera kupanga ndi kugaya chakudyachi. Pamagulu onse azakudya, mapuloteni ali ndi TEF yapamwamba kwambiri, yomwe imatha kubweretsa mpaka 30 peresenti, yomwe ili kuwirikiza kakhumi kuposa kuchuluka kwa 3 peresenti yomwe mafuta amapereka.
Mapuloteni ndiwonso njira yokhudzidwira, makamaka magwero a mapuloteni a nyama, kotero izi zimalepheretsa kudya zakudya zopanda thanzi, ndikuwonetsetsa kuti mimba yanu imakhutitsidwa bwino. Mapuloteni ndiwonso chofunikira kwambiri pakumanga minofu, chifukwa chake mukadya zakudya zokhala ndi mapuloteni ambiri, zimathandizira kusintha mafuta kukhala minofu, yomwenso kumawonjezera metabolism . Chifukwa chake mudzadya pang'ono, kutentha kwambiri, ndikukhalabe olimba - kupambana-kupambana kuchokera kumbali iliyonse.
Mkaka:
Chimodzi mwazinthu zodziwika bwino komanso zopezeka zomanga thupi ndi mkaka. Izi zikuphatikizapo mkaka, zosiyanasiyana mitundu ya tchizi (kuphatikizapo paneer), batala, yoghurt ndi zina zotero. Sikuti mkaka umangokupatsani ubwino wa mapuloteni , koma amaonetsetsanso kuti thupi lanu lili ndi calcium ndi vitamini D. Mkaka uli ndi mitundu iwiri ya mapuloteni - whey (20 peresenti) ndi casein (80 peresenti), yomwe ili ndi amino acid ofunikira. Mkaka, kwenikweni, umatengedwa kuti ndi imodzi mwazinthu zopanga mapuloteni apamwamba kwambiri. Ngati mkaka wa ng'ombe sukugwirizana ndi inu, yesani mkaka wa mbuzi womwe ndi wopepuka.
Mtundu wa Pro: Ndibwino kuti mukhale ndi makapu osachepera atatu patsiku la mkaka wamitundu yosiyanasiyana monga mkaka, tchizi kapena yoghurt.
Nyama ndi nsomba:
Ngati mukudya nyama kapena zakudya zam'madzi zam'madzi, pafupifupi 40-50g iyenera kudyedwa tsiku lililonse, pa avareji ya akazi. Magwero abwino kwambiri ndi mazira, nkhuku, Turkey, nsomba (cod, mackerel, trout), nsomba (shrimp, prawns, nkhanu). Nkhumba ndi mwanawankhosa ndi magwero abwino a nyama. Kumbukirani kupeza nyama yanu kuchokera kwa ogulitsa odalirika, kuti aphike bwino ndikupewa kuyanika kwambiri.
Mtundu wa Pro: Idyani 50g ya nyama kapena nsomba zam'madzi patsiku kuti muwonjezere zokwanira mapuloteni ku zakudya zanu .
Mapuloteni a Vegan:
Mitundu yonse ya nyemba, nyemba ndi mphodza ndizochokera ku mapuloteni a zomera, omwe amapereka phindu lofanana ndi mapuloteni a nyama. Kuphatikiza apo, izi zili ndi phindu lokhala ndi fiber yambiri, yomwe ndi yofunika kwambiri kuti chigayidwe chigayike, zomwe zimapangitsa kuti chakudya chiwonongeke. Mbeu za nyemba zimakhala ndi amino acid yotchedwa arginine, yomwe imathandiza thupi kuwotcha carbs ndi mafuta ambiri kusiyana ndi zina. Theka la kapu ya tofu ili ndi pafupifupi 20 g ya mapuloteni, omwe ndi pafupifupi theka la zakudya zanu zatsiku ndi tsiku.
Ngakhale nyemba ndi magwero akuluakulu a mapuloteni (nankhuku, dals, nyemba za impso ndi zina zotero), zomwe nthawi zambiri zimanyalanyazidwa m'banja la legume zimakhala zatsopano. nandolo zobiriwira . Ndipotu kapu ya nandolo imakhala ndi mapuloteni pafupifupi ofanana ndi kapu ya mkaka! Mukamadya mbewu, mumanyamula zakudya zambiri zochokera ku chilengedwe, kuphatikizapo mapuloteni ndi fiber. Chia, dzungu, nthangala za sesame ndi mpendadzuwa ndi ena mwa mitundu yochuluka kwambiri ya mapuloteni, yomwe ingagwiritsidwe ntchito ngati kuvala ku mbale iliyonse, kusakanikirana ndi mkaka wa soya, kapena kungotuluka m'bokosi! Supuni ili ndi pafupifupi 10-20 peresenti yazomwe mumafunikira mapuloteni tsiku lililonse.
Mtundu wa Pro: Sakanizani nyemba, nyemba, mphodza ndi njere m'zakudya zanu, chifukwa izi zimapangitsa kuti mukhale ndi mapuloteni ambiri.
Zakudya zopatsa mphamvu
Ma carbs sizili pa radar ya aliyense masiku ano, ndipo anthu ambiri amazidula! Koma izi ndi zofunika chifukwa ndi gwero la mphamvu zanu. Pali mitundu itatu ya ma carbs - shuga, starch ndi fiber. Amalamula kuti muchepetse shuga (pokhapokha ngati apezeka mwachilengedwe mu zipatso, uchi, ndi zina), idyani zowuma pang'ono, ndikudya ma fiber momwe mungathere! Sankhani mbewu zonse monga oatmeal, buckwheat, quinoa, balere, rye ndi zina zotero, zomwe ndizofunikira kwambiri za B mavitamini ndi ma carbohydrate ovuta omwe amasunga mphamvu zanu. Izi zilinso ndi fiber komanso zambiri onjezerani milingo yanu ya metabolic . Amatsitsa shuga m'magazi komanso amasunga m'matumbo kukhala oyera komanso owoneka bwino. Mukufuna chakudya chamasana chokhala ndi carb wathanzi? Onerani vidiyoyi ya Chinsinsi cha quinoa biryani chathanzi!
Nthochi, mbatata ndi beets ndi owuma, koma mtundu wabwino wa wowuma - wopezeka m'chilengedwe!
Mtundu wa Pro: Idyani ma carbs apamwamba kwambiri kuti mupindule kwambiri komanso kuti onjezerani thanzi labwino .
Mafuta
Ngakhale mafuta ali ndi chiwopsezo choyipa m'zakudya, ndikofunikira kumvetsetsa kuti ndi gawo lofunikira kuti thupi lisunge mphamvu, komanso kugwiritsa ntchito zakudya. Iwo ndi abwino kwa mafupa onse, minofu ndi khungu thanzi . Koma muyenera kukumbukira kuti si mafuta onse omwe ali abwino; chimodzimodzi, si zonse ndi poizoni. Mafuta ndi ma micronutrients, ndipo molekyu iliyonse imapangidwa ndi molekyulu imodzi ya glycerol ndi atatu mafuta acids . Izi zitha kukhala zodzaza, monosaturated, kapena polyunsaturated, kutengera kuchuluka kwa ma bond awiri. Mafuta a Trans sapezeka m'chilengedwe ndipo ndi gulu losiyana palimodzi.
Mafuta okhuta
Awa ndi mafuta opanda zomangira ziwiri, kutanthauza kuti maatomu onse a kaboni amakhala odzaza ndi maatomu a haidrojeni. Zakudya zokhala ndi mafuta ambiri monga nyama yamafuta, mkaka wochuluka, kokonati ndi kokonati mafuta, kanjedza ndi zina zotero. Ngakhale kuti asayansi apeza kugwirizana pakati pa vuto la mtima ndi kuchuluka kwa mafuta odzaza mafuta, palibe umboni weniweni wosonyeza kuti izi ndizo zimayambitsa. Phindu lalikulu la mafuta odzaza ndi kuti ndi abwino kuphika. Chifukwa alibe zomangira ziwiri, zimagonjetsedwa ndi kutentha kwa kutentha. Kotero kaya ndi yokazinga kapena njira ina iliyonse yophikira yomwe imaphatikizapo kutentha kwakukulu, simuyenera kudandaula za chigawo ichi ngati mukugwiritsa ntchito mafuta a saturated.
Mtundu wa Pro: Gwiritsani ntchito mafuta odzaza ndi mafuta ochuluka pophika, chifukwa awa sagonjetsedwa ndi kutentha.
Mafuta osatha
Awa ndi mafuta abwino kwambiri pamsika, ogawidwa m'mitundu iwiri - mafuta a monounsaturated ndi polyunsaturated. Mafuta a monounsaturated ali ndi mgwirizano umodzi ndipo amapezeka mwachilengedwe mu mafuta a azitona, Mapeyala , mtedza ndi mbewu. Amawonjezera mphamvu, amathandizira kuchepetsa thupi, amachepetsa matenda a mtima komanso amachepetsa kutupa m'mimba. Amathandizira metabolic syndrome, chithandizo kuchepetsa cholesterol yamagazi ndi triglycerides, kuchepetsa kuthamanga kwa magazi, kumapindulitsa anthu omwe ali ndi matenda a shuga a mtundu wa 2, ndipo amatha kuchepetsa khansa monga khansa ya prostate, khansa ya m'mawere ndi zina zotero. Nthawi zambiri, zakudya zomwe zimakhala ndi mafuta a monounsaturated monga mafuta a azitona zimakhala zamadzi ozizira kutentha, pamene zomwe zimakhala ndi mafuta odzaza ngati batala zimakhala zolimba kutentha. Pezani kudya kwanu kudzera mumtedza wochuluka ndi mbewu tsiku lililonse - ma cashews, amondi, mtedza, pistachios, azitona, njere za dzungu, mpendadzuwa ndi zina zotero. Mazira ndi gwero lina lalikulu la mafuta a monounsaturated, momwemonso nkhumba.
Ndi mafuta a polyunsaturated, mamolekyu, monga momwe dzinalo likusonyezera, ali ndi zomangira ziwiri. Zakudya za m'nyanja - makamaka nsomba zamafuta - ndi chimodzi mwazinthu zolemera kwambiri. Ngati ndinu wamasamba, sankhani mafuta a mtedza, mafuta a soya, mafuta a mpendadzuwa, batala wosatsekemera, mafuta a canola, walnuts, nthangala za sesame, nsomba zam'nyanja komanso tirigu wonse. Omega 3 mafuta acids ndi Omega 6 fatty acids amapezeka mumafuta ambiri a polyunsaturated, omwe ndi gawo lofunika kwambiri pa thanzi la khungu, thanzi la mafupa, thanzi la mtima ndi matenda a ubongo. Yesani mbale iyi, yomwe imaphatikizanso mafuta abwino, mapuloteni ndi masamba!
Mtundu wa Pro: Pezani mtedza (ma cashews, amondi, pistachio, mtedza), mafuta oziziritsa, mapeyala, ghee, nsomba, mazira, kokonati, njere ndi mkaka monga magwero anu amafuta.
Mafuta a Trans
Zakudya zopatsa thanzi ndi nkhani yomwe nthawi zambiri imayamba kutsutsana, koma chinthu chimodzi chomwe aliyense amavomereza ndikuti mafuta a trans (kapena trans mafuta acid) ndi oyipa kwa inu. Osapezeka kawirikawiri m'chilengedwe, mafuta opangira mafuta amakhala ndi zomangira ziwiri m'maketani awo a hydrocarbon, mosiyana ndi ma bond awiri omwe ali ndi mafuta odzaza. Awa ndi mafuta ambiri opangira omwe thupi lanu silidziwa. Amakhalabe m'magazi anu osakonzedwa, ndipo kuwachotsa nthawi zambiri kumatanthauza kugwiritsa ntchito HDL kapena High Density Lipoprotein. Tsopano popeza HDL ndi mafuta abwino omwe mukuyesera kuti musataye, iyi ndi nkhani yoyipa. Cholesterol cha HDL chimagwira ntchito ngati mkwapulo, kuchotsa zina mafuta owopsa ndi kuwatumiza ku chiwindi. Imasunga khoma lamkati la mitsempha yamagazi kukhala loyera. Chifukwa chake mukamagwiritsa ntchito HDL yochulukirapo, kuchepa kwake kumatha kuyambitsa cholesterol yoyipa komanso kuthamanga kwa magazi.
Malangizo othandiza: Pewani zakudya zokhala ndi mafuta ochulukirapo monga mliri - chakudya chokonzedwa, zakudya zosapatsa thanzi ndipo omwe ali ndi shuga wambiri ndi omwe amalakwitsa kwambiri!
Mafunso Ofunsidwa Kawirikawiri:
Q. Ndi zakudya ziti zomwe ndiyenera kupewa kuti ndikhale ndi thanzi labwino?
KWA. Zambiri mwa izi ndi nzeru! Zakudya zomwe muyenera kuzipewa mwachiwonekere zimaphatikizapo zakudya zopanda thanzi komanso zamafuta ambiri - zokometsera zokhala ndi shuga ndi maswiti a shuga, zakudya zokazinga kwambiri, mowa, zakudya zapamatumba, zakudya zokhala ndi mafuta ochulukirapo, tirigu woyengedwa, kudya nyama yofiira kwambiri, kumwa mchere wambiri. ndi zina zotero.
Q. Kodi ndiyenera kumwa madzi?
KWA. Nthaŵi zambiri madzi amanyalanyazidwa chifukwa alibe zakudya zenizeni. Koma mukamamwa madzi okwanira, mumathira madzi ndikuchotsa mafuta ochulukirapo m'dongosolo lanu. Imalimbitsa metabolism, imateteza thanzi la impso, imateteza matenda monga Urinary Tract Infection (UTI) amachepetsa chiopsezo cha miyala ya impso . Imalinganiza thanzi la m'mimba, imasunga thanzi la mtima ndikusunga acid reflux pochepetsa pH m'thupi. Chimfine ndi chifuwa, ziwengo monga mphumu ndi fumbi lina ndi zakudya zokhudzana ndi zakudya zingathenso kupewedwa. Mkazi wamba waku India amayenera kumwa malita 2.5-3 amadzi patsiku.
Q. Ndi chiyani chinanso chomwe ndingachite kuti ndiwonjezere zakudya zopatsa thanzi?
KWA. Zakudya zolimbitsa thupi ziyenera kuwonjezeredwa ndi moyo wathanzi kuti zikhale zogwira mtima. Chifukwa chake yambani kuchepetsa nkhawa, kugona maola 7-8 patsiku, idyani nthawi yake, ndipo koposa zonse - khalani ndi masewera olimbitsa thupi okwanira pandandanda yanu.
