Zifukwa zisanu zodyera zakudya zophuka

Zamkati

• 1. Kugaya mosavuta
• 2. Kulowetsa bwino zakudya
• 3. Strong antioxidant kanthu
• 4. CHIKWANGWANI gwero
• 5. Kukuthandizani kuti muchepetse kunenepa
• Chakudya chomwe chingathe kumera
• Momwe mungamere chakudya kunyumba

Zakudya zopangidwa ndi mbewu ndi mbewu zomwe zidamera kuti ziyambe kupangika, ndipo zikagwiritsidwa ntchito panthawiyi zimapatsa michere monga mapuloteni, ulusi, mavitamini ndi michere yofunika m'thupi, kuphatikiza pakumera m'matumbo mosavuta.

Zakudya izi zitha kupangidwa mosavuta kunyumba kuti zizigwiritsidwa ntchito mu timadziti, masaladi, ma pie ndi ma pate, komanso msuzi, msuzi ndi masosi, kuphatikiza poti zitha kugwiritsidwa ntchito popanga mkaka wa masamba.

1. Kugaya mosavuta

Njira yakumera imathandizira kugwira ntchito kwa michere yambewu, yomwe ndi mapuloteni omwe amathandizira chimbudzi ndikuwonjezera kuyamwa kwa michere m'matumbo. Zakudya zophika zilibe michereyi chifukwa imatha kutentha pamalo okwera, ndichifukwa chake njere zimere, zomwe zimatha kudyedwa zosaphika, ndizo zimayambitsa mapuloteni amtunduwu.

Kuphatikiza apo, zakudya zophukira sizimayambitsa mpweya wamatumbo, womwe umakonda kudya zakudya monga nyemba zophika, mphodza kapena nandolo.

2. Kulowetsa bwino zakudya

Zakudya zophukidwa zimakulitsa kuyamwa kwa michere m'matumbo chifukwa imakhala ndi michere yambiri ndipo imakhala yopanda zakudya, zomwe ndi zinthu monga phytic acid ndi tannin zomwe zimachepetsa kuyamwa kwa mchere monga iron, calcium ndi zinc.

Pakadutsa maola pafupifupi 24 kuti njerezo zaikidwa m'madzi, njere zoyipazi zakhala zikudya kale kuti zimere, sizikulepheretsanso kuyamwa kwa michere ya thupi.

3. Strong antioxidant kanthu

Patatha masiku ochepa kumera, mavitamini amakula kwambiri m'mbewu, makamaka mavitamini A, B, C ndi E, omwe ali ndi mphamvu yayikulu yama antioxidant. Mwa kudya mavitamini ambiriwa, chitetezo cha mthupi chimalimbikitsidwa ndipo matenda monga khansa, kukalamba msanga, mavuto amtima komanso matenda amapewa.

4. CHIKWANGWANI gwero

Chifukwa zimadyedwa zosaphika komanso zatsopano, nthangala zophukirazo zimakhala ndi ulusi wambiri, womwe umabweretsa zabwino monga kuchepetsa njala, kuwonjezera kukhuta, kuchepetsa kuyamwa kwa mafuta ndi poizoni mthupi ndikukonzanso matumbo. Onani zakudya zomwe zili ndi michere yambiri.

5. Kukuthandizani kuti muchepetse kunenepa

Njere zomwe zatulukazo ndizochepa kwambiri ndipo zimakhala ndi michere yambiri, ndichifukwa chake zimathandizira pakuchepetsa. Ndikotheka kukhala osakhutira kwambiri ndikudya ma calories ochepa kuphatikiza zonunkhira mu zakudya, kuwonjezera pa michere yomwe imathandizira kagayidwe kake ndikuthandizira kuwonda. Onani zakudya zina 10 zomwe zimakuthandizani kuti muchepetse kunenepa.

Chakudya chomwe chingathe kumera

Zakudya zomwe zimera ndi:

• Nyemba: nyemba, nandolo, soya, nandolo, mphodza, mtedza;
• Masamba: broccoli, watercress, radish, adyo, kaloti, beets;
• Mbewu: quinoa, fulakesi, dzungu, mpendadzuwa, zitsamba;
• Mbewu za mafuta: mtedza waku Brazil, mtedza wa cashew, ma almond, walnuts.

Mukagwiritsidwa ntchito mu supu, mphodza kapena mbale zina zotentha, njere zomwe zimera ziyenera kuwonjezeredwa kumapeto kophika, kuti zisawonongeke michere yawo chifukwa cha kutentha kwambiri pokonzekera.

Momwe mungamere chakudya kunyumba

Kuti mumere chakudya kunyumba, muyenera kuchita izi:

1. Ikani supuni imodzi kapena zitatu ya nyemba kapena njere zosankhidwazo mumphika kapena mbale yolowa bwino ndikuphimba ndi madzi osefedwa.
2. Phimbani mtsuko wagalasi ndi nsalu yoyera ndikuthira nyembazo kwa maola 8 mpaka 12 pamalo amdima.
3. Thirani madzi omwe nyembazo zaviika kale ndi kutsuka mbewuzo pansi pa mpopi.
4. Ikani nyembazo mukapu yamagalasi otsegula pakamwa ndikuphimba pakamwa pa mphikawo ndi thumba kapena chingwe cholumikizidwa ndi kachingwe.
5. Ikani mphikawo pang'onopang'ono mu colander kuti madzi owonjezera azitha, kukumbukira kuti galasiyo ikhale pamalo ozizira bwino.
6. Muzitsuka nyembazo m'mawa ndi usiku, kapena osachepera 3x / tsiku masiku otentha kwambiri, ndikusiya botolo lagalasi litapendekanso kukhetsa madzi owonjezerawo.
7. Pakatha masiku atatu, nthanga zimayamba kumera ndipo zimatha kudyedwa.

Nthawi yakumera imasiyanasiyana kutengera mtundu wa mbewu, kutentha kwanuko ndi chinyezi. Mwambiri, nyembazo zimakhala ndi mphamvu zambiri ndipo zimatha kudyedwa zikangosonyeza ndi kumera, ndipamene mphukira yaying'ono imatuluka m'mbewuzo.

Odya nyama yaiwisi ndiwo zamasamba omwe amadya zakudya zosaphika zokha. Onani momwe mungapangire chakudyachi podina apa.