Zakudya zam'mimba: zomwe muyenera kudya ndi zakudya zomwe muyenera kupewa
Zamkati
Zakudya zochiritsira zotupa ziyenera kukhala ndi michere yambiri monga zipatso, ndiwo zamasamba ndi mbewu zonse, chifukwa zimakonda kuyendetsa matumbo ndikuthandizira kuthetseratu ndowe, kuchepetsa ululu komanso kusapeza bwino.
Kuphatikiza apo, muyenera kumwa madzi osachepera 2 malita patsiku, chifukwa madziwo amachulukitsa kutsekemera kwa ndowe ndikuchepetsa kuyeserera, kupewa magazi omwe amapezeka m'mapapo.
Chakudya
Zakudya zomwe anthu omwe ali ndi zotupa ndi zakudya zokhala ndi michere yambiri, chifukwa zimathandizira kuyenda m'mimba ndikupangitsa nyansi kutulutsidwa mosavuta. Zitsanzo zina za zakudya zopatsa mphamvu zophatikizira odwala omwe ali ndi zotupa ndi:
- Mbewu zonse monga tirigu, mpunga, oats, amaranth, quinoa;
- Mbewu monga chia, flaxseed, sesame;
- Zipatso;
- Masamba;
- Mbewu za mafuta monga mtedza, maamondi ndi mabokosi.
Ndikofunikira kudya zakudya izi ndi chakudya chilichonse monga mbewu zonse zam'mawa, saladi nkhomaliro ndi chakudya chamadzulo, zipatso zokhwasula-khwasula komanso mchere wazakudya zazikulu.
Zakudya zomwe zimawononga zotupa
Zakudya zina sizovomerezeka kwa anthu omwe ali ndi zotupa m'mimba, chifukwa zimayambitsa kuyamwa m'matumbo, monga tsabola, khofi ndi zakumwa zomwe zili ndi caffeine, monga cola zakumwa zozizilitsa kukhosi ndi tiyi wakuda.
Kuphatikiza popewa zakudya izi, ndikofunikira kuchepetsa kudya zakudya zomwe zimawonjezera mpweya wam'mimba ndikupangitsa kusapeza bwino komanso kudzimbidwa, monga nyemba, mphodza, kabichi ndi nandolo. Phunzirani pazomwe zimayambitsa matumbo am'mimba.
Menyu ya iwo omwe ali ndi zotupa
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Mkaka + mkate wonse ndi batala | Yogurt yachilengedwe + 5 toast yathunthu | Chakudya cham'mawa cham'mawa chambiri |
| Zakudya zoziziritsa kukhosi m'mawa | 1 apulo + 3 makeke a Maria | Peyala 1 + mtedza utatu | Ma chestnuts atatu + obera 4 |
| Chakudya chamadzulo | Mpunga wofiirira + nkhuku yokazinga ndi msuzi wa phwetekere + saladi ndi letesi ndi karoti wa grated + 1 lalanje | Mbatata yophika + salimoni wokazinga + saladi ndi tsabola, kabichi ndi anyezi + mphesa 10 | Mpunga wa Brown + nsomba yophika ndi masamba + 1 kiwi |
| Chakudya chamasana | 1 yogurt + 1 flaxseed + 3 mabokosi | mkaka + 1 mkate wamphumphu wokhala ndi tchizi | 1 yogurt + 1 col de chia + 5 makeke a Maria |
Kuwonjezeka kwa kudya kwa fiber kuyenera kutsagana ndi kuwonjezeka kwakumwa kwamadzimadzi, kuti mayendedwe am'mimba awonjezeke. Kudya michere yambiri osamwa madzi ochulukirapo kumatha kukulitsa kudzimbidwa.
Kuti mudziwe zambiri penyani kanemayu:
Langizo lina lothandizira zotupa mwachilengedwe, ndikugwiritsa ntchito tiyi kumwa komanso kusambira.
Sankhani Makonzedwe
Masitepe atatu ochotsa utoto m'diso
