Zakudya zathanzi zikupitilizabe kusintha. Tsiku lililonse timakumana ndi njira yatsopano yodyera komanso kudya. Zakudya zosaphika otchedwa yaiwisi chakudya zakudya ndi mmodzi wa iwo. yaiwisi chakudya zakudyaNdi zakudya zambiri kuposa zakudya. Si zatsopano monga momwe timaganizira.
Ndi filosofi yomwe mumanena kuti anthu amadya zakudya zopanda thanzi asanapeze moto. Kudya kumeneku kumathandiza kuchepetsa thupi polimbikitsa kudya kwabwino. Amalonjeza kupanga moyo womwe umathandiza kupewa matenda komanso kuchepetsa thupi.
Omwe amaonda ndi zakudya zosaphika limanena kuti akukumana ndi kusintha kwakukulu kwa thupi. Otsutsa zakudya amati zakudyazo ndizosakhazikika komanso zoletsa kwambiri.
M'mabuku ena 80/10/10 amadziwikanso kuti zakudya yaiwisi chakudya zakudyaTiyeni tidziwe zambiri.
Kodi zakudya zosaphika ndi chiyani?
yaiwisi chakudya zakudya, katswiri wodziwa za kadyedwe kabwino, katswiri wa zamaganizo wopuma pantchito, komanso wothamanga wakale, Dr. Ndi chakudya chamafuta ochepa, chamasamba chopangidwa ndi Douglas Graham.
Zakudyazo zimachokera ku lingaliro lakuti osachepera 10% ya zopatsa mphamvu ziyenera kubwera kuchokera ku mapuloteni, 10% kuchokera ku mafuta, ndipo osachepera 80% kuchokera ku chakudya. Pachifukwa ichi, amadziwikanso kuti chakudya cha 80/10/10.
Chifukwa chiyani muyenera kudya zakudya zosaphika?
yaiwisi chakudya zakudyaMalinga ndi iye, mwachibadwa anthu sakhala omnivors. M’mawu ena, sichidyera pamodzi chakudya cha nyama ndi masamba.
Akuti dongosolo la m'mimba limapangidwa kuti ligaye zipatso ndi masamba obiriwira.
Zakudya zochokera ku zipatso ndi masamba obiriwira zimakhala ndi ma calories 80% kuchokera ku chakudya, 10% kuchokera ku mapuloteni ndi 10% kuchokera kumafuta. Awa ndiye maziko a 80/10/10 yogawa zakudya.
Malinga ndi filosofi ya zakudya, zipatso zaiwisi ndi masamba obiriwira zimakhala ndi zakudya zonse zomwe anthu amafunikira, muyeso yoyenera kwambiri yomwe thupi limafunikira.
Kuphika kumawononga michere yomwe imapezeka mwachilengedwe muzakudya. Imapangitsa kuti ikhale yochepa m'zakudya kuposa zakudya zosaphika.
Kuphika kumathandizanso ndi khansa, nyamakazi, hypothyroidism ndi kutopa kosatha Zimapanga mankhwala oopsa omwe amakhulupirira kuti amayambitsa matenda osiyanasiyana monga
Yaiwisi zakudya zakudya mndandanda
yaiwisi chakudya zakudyaMalamulo ndi osavuta. Zakudya zokhala ndi mafuta ochepa komanso zosaphika zimadyedwa. Yaiwisi zakudya zakudya mndandandaZakudya zotsatirazi zimadyedwa:
Osati zipatso zokoma
- tomato
- Mkhaka
- tsabola
- therere
- biringanya
- Dzungu
zipatso zokoma
- Elma
- nthochi
- wamango
- strawberries
masamba obiriwira
- letesi
- sipinachi
- masamba obiriwira
- Kabichi, Selari, burokoli ve kolifulawa Mitundu ina yamasamba imathanso kudyedwa, monga
zipatso zamafuta
Zipatsozi ziyenera kuphatikizidwa mu 10% ya zopatsa mphamvu muzakudya.
- peyala
- maolivi
- Mtedza ndi mbewu
Ndi chiyani chomwe sichingadyedwe pazakudya zosaphika?
Anthu omwe amatsatira zakudyazi ayenera kupewa zakudya zophikidwa, zamafuta ambiri komanso zokhala ndi mapuloteni. Zakudya zotsatirazi ziyenera kupewedwa muzakudya:
- Nyama ndi nsomba
- Dzira
- Zinthu zamkaka
- Mafuta opangidwa
- Zakudya zophikidwa ndi kukonzedwa
- sweeteners
- Zakumwa monga mowa, khofi, tiyi, zakumwa zoziziritsa kukhosi komanso zakumwa zopatsa mphamvu. Zipatso ndi masamba a smoothies kapena madzi ndi zakumwa zomwe mungasankhe pazakudyazi.
Kodi muyenera kudya zakudya zosaphika?
Chakudyachi chimadya zipatso, ndiwo zamasamba, mtedza ndi mbewu zathanzi. Ndi bwino pankhaniyi. Komabe, ndi yoletsa kwambiri. Zimalepheretsa kudya zakudya zofunika kwambiri.
Nthawi zambiri, yaiwisi chakudya zakudyasichikukwaniritsa zosowa zawo zopatsa thanzi. Choncho, sikulimbikitsidwa ndi akatswiri.
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