Zakudya zochepetsa ziphuphu
Zamkati
- Zomwe mungadye kuti muchepetse ziphuphu
- Menyu yolimbana ndi ziphuphu
- Zakudya zomwe zimayambitsa ziphuphu
Zakudya zomwe zimachepetsa ziphuphu ndizambewu zonse komanso zakudya zokhala ndi omega-3s, monga saumoni ndi sardini, chifukwa zimathandizira kuwongolera shuga wamagazi ndikuchepetsa kutupa kwa khungu, komwe kumayambitsa ziphuphu.
Kuphatikiza apo, zakudya zokhala ndi zinc zambiri monga mtedza waku Brazil chifukwa zimathandizanso kuchepetsa mafuta pakhungu ndikuthandizira kuchiritsa, kupewa mabala omwe asiyidwa ndi ziphuphu.
Zomwe mungadye kuti muchepetse ziphuphu
Zakudya zazikulu zomwe ziyenera kuphatikizidwa pazakudya zochepetsera ziphuphu ndi izi:
- Mbewu zonse: mpunga wabulauni, Zakudyazi zofiirira, ufa wambewu zonse, quinoa, oats;
- Kandachime 3: sardines, tuna, nsomba, flaxseed, chia;
- Mbewu: chia, fulakesi, dzungu;
- Zakudya zotsamira: nsomba, nkhuku, buluzi, bakha wamphongo ndi chiuno cha nkhumba;
- Vitamini A: karoti, papaya, sipinachi, yolk dzira, mango;
- Vitamini C ndi E: mandimu, lalanje, broccoli, peyala.
Kuphatikiza pakukula kwa zakudya mu zakudya izi, ndikofunikira kumwa 2 mpaka 2.5 malita amadzi patsiku kuti khungu lizithiridwa ndikukonzekera kuchira. Umu ndi momwe mungapangire mankhwala abwino aziphuphu.
Menyu yolimbana ndi ziphuphu
Gome lotsatirali likuwonetsa chitsanzo cha mndandanda wazakudya zamasiku atatu kuti muthane ndi ziphuphu ndikusintha khungu:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Yogurt wokhala ndi kagawo kakang'ono + kamodzi ka mkate wambewu ndi dzira ndi ricotta | Zipatso zosalala zopangidwa ndi mkaka wa amondi | Madzi a lalanje + 2 mazira othyoka + chidutswa chimodzi cha papaya |
| Zakudya zoziziritsa kukhosi m'mawa | 3 Brazil mtedza + 1 apulo | Avocado wothira uchi ndi chia | Yogurt yachilengedwe yokhala ndi masupuni awiri a chia |
| Chakudya chamadzulo | Mbatata zophika uvuni ndi maolivi + 1/2 saumoni fillet + saladi ya broccoli | 4 col wa msuzi wofiirira wa mpunga + 2 col wa msuzi wa nyemba + wowotchera mawere a nkhuku + saladi ndi kaloti, sipinachi ndi mango | Pasitala wa tuna wokhala ndi pasitala yonse ndi msuzi wa phwetekere + saladi wobiriwira |
| Chakudya chamasana | 1 chikho cha madzi obiriwira ndi chinanazi, karoti, mandimu ndi kabichi | Yogurt wachilengedwe + 1 osakaniza mabokosi | Avocado smoothie ndi masamba mkaka ndi uchi |
Zakudya zomwe zimayambitsa ziphuphu
Zakudya zomwe zimayambitsa ziphuphu ndizakudya zambiri zokhala ndi shuga ndi mafuta ambiri, monga chokoleti, nyama zamafuta, zakudya zokazinga, masoseji, chakudya chofulumira, chakudya chachisanu chowundana ndi mkate wopitilira muyeso, zokhwasula-khwasula, makeke, maswiti ndi mkaka ndi mkaka.
Chakudyacho chikakhala chonenepa kwambiri komanso chokhala ndi chakudya chambiri monga ufa, buledi ndi makeke, zotupa zolimbitsa thupi zimatulutsa sebum yambiri ndipo ma pores amakhala otsekeka mosavuta. Chifukwa chake, pochiza ziphuphu, kuphatikiza pakugwiritsa ntchito zodzikongoletsera, ndikofunikanso kumwa madzi ndikuwonjezera zakudya, zomwe zimathandiza kuthana ndi poizoni womwe umapezeka mthupi ndikupangitsa khungu kukhala labwino.
Chifukwa chake, kuwonjezera pa kusintha kwa zakudya, kuchita masewera olimbitsa thupi tsiku lililonse kumathandizanso kuwongolera ziphuphu, chifukwa kumathandizira kuwongolera shuga wamagazi, kapangidwe ka mahomoni m'thupi ndikuchepetsa mafuta pakhungu. Onerani vidiyo yotsatirayi ndikuwona tiyi yabwino kwambiri yomwe imaphwanya ziphuphu mwachangu kwambiri:
Chosangalatsa
Kutaya magazi pang'ono