Kodi Kudya Koyera ndi Chiyani? Kuchepetsa Kunenepa ndi Kudya Koyera

Madyedwe athu ndi ofunika kwambiri kuti tikhale ndi moyo wathanzi. Kupeza zakudya zomwe thupi lathu limafunikira kudzera muzakudya zoyera kumakhudza thanzi lathu. Kudya mwaukhondo ndi njira yodyera yomwe imayang'ana kwambiri zakudya zachilengedwe komanso zosakonzedwa. M'nkhaniyi, tikambirana zambiri zokhudza kudya kwaukhondo ndikufotokozera chifukwa chake zakudyazi zimakhala zathanzi.

Kodi Kudya Koyera ndi Chiyani?

Kudya kwaukhondo kumafuna kupanga zakudya zopatsa thanzi popewa zakudya zosinthidwa ndi zowonjezera. Muzakudya izi, mapuloteni achilengedwe, ma carbohydrate ovuta komanso mafuta athanzi ndiwo magulu akuluakulu azakudya. Zakudya monga zipatso, ndiwo zamasamba, mbewu zonse, nyemba, nsomba zamafuta ambiri, mkaka ndi mazira ndiwo maziko a zakudya zoyera. M'malo mwa zakudya zokonzedwa, zopangidwa kale ndi zosakaniza zosadziwika, organic, masamba atsopano ndi zipatso, mbewu zonse, mafuta athanzi, magwero a mapuloteni ndi zakumwa zachilengedwe monga madzi.

Mfundo za Kudya Mwaukhondo

Kuti timvetse bwino kadyedwe kameneka, tiyeni tiwone mfundo za kadyedwe kameneka:

1. Kudya zakudya zachilengedwe komanso zachilengedwe: Ndikofunika kusankha zinthu zachilengedwe kuti mupewe zakudya zomwe zili ndi mankhwala ophera tizilombo komanso mahomoni owopsa. Pa nthawi yomweyo, zakudya zosakonzedwa, zatsopano komanso zachilengedwe ziyenera kudyedwa.
2. Kudya mbewu zosatsukidwa: Ndikofunika kudya zinthu zambewu m'malo mwa tirigu woyengedwa bwino monga mkate woyera ndi mpunga woyera. mkate wonse wa tirigu, mpunga wabulauni Zosankha monga izi ziyenera kukondedwa chifukwa zimakhala ndi fiber yambiri.
3. Kugwiritsa ntchito magwero amafuta ochepa komanso osakonzedwanso: M'malo mwa nyama yofiira, magwero amafuta ochepa komanso osapangidwa bwino monga nkhuku, Turkey ndi nsomba ayenera kukhala abwino. Komanso, nyemba mphodzaZakudya zomanga masamba monga nandolo ziyeneranso kuphatikizidwa muzakudya.
4. Idyani nyama yophikidwa pang'onopang'ono kapena osadulidwa konse: Nyama ndi nsomba zotengedwa ku organic ndi zaufulu zanyama zomwe zilibe mahomoni, maantibayotiki ndi zinthu zina zovulaza ziyenera kukondedwa.
5. Zakudya zamkaka zokhala ndi mafuta ochepa ndizofunikira kwambiri: Ndikofunika kusankha mkaka wopanda mafuta ochepa kapena wopanda mafuta m'malo mwa mkaka wathunthu.
6. Kuchepetsa kumwa shuga ndi mchere: Zakudya zotsekemera ndi zakumwa zomwe zili ndi shuga woyengedwa ziyenera kupewedwa ndipo zotsekemera zachilengedwe monga zipatso kapena uchi ziyenera kukondedwa m'malo mwake. Kuphatikiza apo, kumwa mchere kuyenera kukhala kochepa ndipo zokometsera zina ziyenera kugwiritsidwa ntchito pazakudya.
7. Mafuta achilengedwe ayenera kukhala abwino: M'malo mwa mafuta oyengedwa kapena a hydrogenated, mafuta achilengedwe athanzi monga maolivi ndi kokonati mafuta ayenera kukhala abwino.
8. Kugwiritsa ntchito madzi pafupipafupi: Ndikofunika kumwa madzi okwanira kuti thupi lizigwira ntchito bwino. Kumwa magalasi 8-10 amadzi patsiku ndi chizolowezi chodya bwino.
9. Kukonzekera chakudya kunyumba: Ndikofunikira kukonza chakudya kunyumba moyenera, kupewa kugwiritsa ntchito zakudya zomwe zasinthidwa ndikukonda zinthu zachilengedwe.
10. Kuwongolera magawo: Kuti mukhale ndi thanzi labwino komanso labwino, kuwongolera magawo ndikofunikira. Chakudya chochepa chiyenera kudyedwa nthawi ndi nthawi kuti asadye kwambiri kapena njala.

Kodi Ubwino Wakudya Mwaukhondo Ndi Chiyani?

Kudya koyera kumawonjezera mphamvu, kumathandiza kuchepetsa thupi, kumalimbitsa chitetezo cha mthupi, kumateteza ku matenda komanso kumapangitsa thanzi labwino. Choncho, n’kofunika kuti tizidya bwino kuti tikhale ndi moyo wathanzi. Ubwino wodya bwino ndi motere:

1. Amapereka kuwongolera kulemera: Kudya koyera kumakuthandizani kuti muchepetse thupi mwanjira yathanzi kapena kupewa kunenepa. Kudya zakudya zambiri zokonzedwanso komanso zakumwa zotsekemera kumawonjezera chiopsezo cha kunenepa kwambiri, pomwe kudya kwaukhondo kumapereka mphamvu zopatsa thanzi komanso zakudya zopatsa thanzi.
2. Kuteteza thanzi la mtima: Zakudya zoyera zimachepetsa chiopsezo cha matenda a mtima mwa kuchepetsa kudya mafuta osayenera ndi cholesterol. Kudya zakudya monga nsomba, makamaka zomwe zili ndi omega-3 fatty acids, ndizopindulitsa kwambiri pa thanzi la mtima.
3. Imalimbitsa chitetezo cha mthupi: Zakudya zopatsa thanzi zimalimbitsa chitetezo cha mthupi komanso zimateteza ku matenda. Zakudya zachilengedwe zokhala ndi ma antioxidants ndi mavitamini zimalimbana ndi ma free radicals owopsa ndipo zimatipangitsa kukhala olimba ku matenda.
4. Imawongolera chimbudzi: Zakudya zoyera zimathandizira kagayidwe kake powonjezera kudya zakudya zamafuta. Izi zimalepheretsa kudzimbidwa, kutupa ndi mavuto am'mimba. Komanso zakudya zomwe zili ndi ma probioticsKugwiritsa ntchito mtedza (yoghurt, kefir, etc.) kumapangitsa kuti m'mimba mukhale ndi thanzi labwino.
5. Zimawonjezera mphamvu: Muzakudya zoyera, zakudya zopatsa thanzi, zomanga thupi ndi mafuta zimadyedwa. Zakudya izi zimawonjezera mphamvu komanso zimatipangitsa kumva bwino tsiku lonse. Zimalepheretsanso kuviika kwamphamvu komwe kumachitika chifukwa cha zakudya zokonzedwa komanso zokhala ndi shuga wambiri.
6. Imalimbitsa kugona bwino: Kudya koyera kumapangitsa kugona. Zokwanira magnesium ve melatonin Zakudya zomwe zili ndi (amondi, Turkey, mkaka, etc.) zimathandizira kugona bwino ndikuthandizira kuthana ndi kusowa tulo.
7. Imathandizira thanzi la khungu: Zakudya zoyera ndizofunikira pakhungu lathanzi. Amapereka khungu lomveka bwino pochepetsa kudya zakudya zowonongeka ndi shuga, zomwe zimakhala ndi zotsatira zoipa pa thanzi la khungu. Kugwiritsa ntchito masamba ndi zipatso, zomwe zilinso ndi antioxidants ndi mavitamini, zimathandizira thanzi la khungu.

Chakudya Choyera

Kudya zakudya zoyera ndi pulogalamu yazakudya yokonzedwa motsatira mfundo zakudya bwino. Dongosolo lazakudyali limaphatikizapo kupewa zakudya zosinthidwa, kusankha zakudya zachilengedwe komanso zatsopano, komanso kudya zakudya zopatsa thanzi. Kutsatira mfundo za kudya koyera zomwe tazitchula pamwambapa kumakuthandizani kuti muchepetse thupi mwachibadwa. Mfundo zotsatirazi ziyenera kuganiziridwa m’zakudya zoyera zokonzedwa motsatira mfundo zimenezi.

• Zakudya zatsopano ndi zachilengedwe ziyenera kukondedwa. 
• Zakudya zovulaza monga zakudya zokonzedwa kale, zomwe zaikidwa kale ndi zakudya zofulumira ziyenera kupeŵa.
• Kudya zipatso ndi ndiwo zamasamba ziwonjezeke.
• Chisamaliro chiyenera kulipidwa pakukula kwa mapuloteni, chakudya ndi mafuta. Nkhuku ngati magwero mapuloteni nsomba, mazira ndi mkaka ziyenera kukhala zokondedwa. Zakudya zama carbohydrate ziyenera kuperekedwa kuchokera kuzinthu zambewu zonse. Mafuta ayeneranso kubwera kuchokera kuzinthu zabwino, monga mapeyala, mafuta a azitona ndi mtedza.
• Kumwa madzi kuyenera kuchulukira. Muyenera kumwa madzi osachepera 2-3 malita patsiku kuti mupereke kuchuluka kwa madzi omwe thupi lanu limafunikira.
• Zakumwa zoledzeretsa, zakumwa zoledzeretsa ndi zakumwa za carbonated Zakumwa zovulaza zomwe ziyenera kupewedwa. M'malo mwake, madzi a zipatso zachilengedwe, tiyi wa zitsamba kapena madzi ayenera kukhala abwino.
• Zakudya ziyenera kukonzedwa ndi mafuta ochepa. M'malo mokhala ndi njira zophikira ndi mafuta monga kukazinga ndi kuwotcha, njira zophikira zathanzi monga kuphika nthunzi kapena kuwotcha ziyenera kukondedwa.
• Kuwongolera magawo kuyenera kuchitika.
• Kuchita masewera olimbitsa thupi nthawi zonse kuyenera kuchitidwa.

Mndandanda Wazakudya Zoyera

Kudya zakudya zoyera ndi pulogalamu yazakudya yomwe cholinga chake ndi kukhala ndi zakudya zopatsa thanzi komanso zopatsa thanzi. Nachi chitsanzo cha mndandanda wa zakudya zoyera:

Sabah

• Mukhoza kumwa 1 galasi la madzi ofunda
• Dzira limodzi lophika
• Magawo a tchizi, phwetekere ndi nkhaka pagawo limodzi la mkate wathunthu watirigu
• 1 apulo wobiriwira kapena ochepa strawberries

zokhwasula-khwasula

• Ma walnuts ochepa kapena amondi

Masana

• 1 mbale yobiriwira saladi ndi yoghurt (ndi letesi, arugula, timbewu tonunkhira, katsabola, parsley, nkhaka, phwetekere, masika anyezi)
• Nkhuku yokazinga kapena fillet ya nsomba
• Chakudya chamasamba chokhala ndi mafuta ochepa kapena maolivi (monga broccoli, zukini, leek)
• Pasitala wa tirigu wonse, bulgur pilaf kapena mpunga wofiirira

zokhwasula-khwasula

• Nthochi 1 kapena zoumba zoumba pang'ono

madzulo

• Turkey kapena salimoni akhoza kukhala m'malo mwa nkhuku kapena nyama yofiira.
• Masamba okazinga (biringanya, zukini, tsabola) ndi saladi kumbali

Zokhwasula-khwasula (ngati mukufuna)

• 1 galasi la kefir kapena yogurt

Mndandanda wa zakudya zachitsanzozi umaphatikizapo zokhwasula-khwasula kuti zithetse njala pakati pa zakudya. Izi zilinso ndi zakudya zopatsa thanzi komanso zopatsa thanzi. 

Kudya zakudya zoyera ndi njira yabwino yokhalira ndi moyo wathanzi. Komabe, popeza kuti kagayidwe kagayidwe kachakudya ndi zosowa za aliyense ndizosiyana, ndikofunikira kukonzekera zakudya payekhapayekha. Zingakhale zothandiza kupeza chithandizo kuchokera kwa katswiri wa zakudya kapena kadyedwe musanayambe kudya.

Chifukwa;

Kudya mwaukhondo ndi gawo lofunikira kwa aliyense amene akufuna kukhala ndi moyo wathanzi. Kuyang'ana pazakudya zachilengedwe komanso zosakonzedwa kumatsimikizira kuti thupi lanu limalandira zakudya zomwe limafunikira komanso kukhala ndi thanzi labwino. Kudya kwaukhondo kuli ndi maubwino ambiri monga kuwongolera kulemera, thanzi la kugaya chakudya, kuwongolera mphamvu komanso kulimbikitsa chitetezo chamthupi.

Gwero: 1, 2, 3, 4