Mapindu 9 a mtedza ndi momwe mungadye

Zamkati

• 5. Thandizani kuchepa thupi
• 6. Zimapewa kukalamba msanga
• 7. Onetsetsani minofu yathanzi
• 8. Kuchepetsa chiopsezo cha kusakhazikika kwa mwana
• 9.Zimasintha malingaliro
• Zambiri zaumoyo
• Momwe mungagwiritsire ntchito
• 1. Chinsinsi cha saladi wankhuku wokhala ndi chiponde ndi tomato
• 2. Chinsinsi chopepuka cha paçoca
• 3. Chophika cha keke yamtedza

Mtedza ndi mafuta ochokera mumtundu womwewo monga ma chestnuts, walnuts ndi mtedza, kukhala ndi mafuta abwino, monga omega-3, omwe amathandiza kuchepetsa kutupa mthupi ndikuteteza mtima, kubweretsa maubwino angapo monga kuteteza mawonekedwe a mtima matenda, atherosclerosis komanso kuchepa kwa magazi m'thupi, kuphatikiza pakusintha kwa malingaliro.

Ngakhale kuti ali ndi mafuta ambiri motero amakhala ndi ma calories ambiri, mtedza umakhalanso ndi mapuloteni ambiri, omwe amapangitsa kuti ukhale wamphamvu. Mtedza umakhalanso ndi vitamini B ndi E, ndipo ndi antioxidant yachilengedwe yomwe imathandiza, mwachitsanzo, kupewa kukalamba msanga.

Mafuta opaka mafutawa ndiwothandiza kwambiri ndipo atha kugwiritsidwa ntchito m'makonzedwe osiyanasiyana ophikira, monga masaladi, maswiti, zokhwasula-khwasula, mipiringidzo yambewu, makeke ndi chokoleti, zomwe zimapezeka mosavuta m'masitolo akuluakulu, malo ogulitsira ang'onoang'ono komanso malo ogulitsa.

5. Thandizani kuchepa thupi

Mtedza ndi chakudya chabwino chothandizira kuchepetsa kulemera chifukwa uli ndi ulusi wambiri womwe umathandizira kukulitsa kumverera kokhuta ndikuchepetsa njala.

Kuphatikiza apo, mtedza umaganiziridwanso ngati chakudya chamagetsi, ndiye kuti, chakudya chomwe chimatha kuwonjezera kagayidwe kake, komwe kumapangitsa kuti ndalama zizigwiritsidwa ntchito kwambiri masana, zomwe zimathandizira kuti muchepetse kunenepa.

6. Zimapewa kukalamba msanga

Mtedza uli ndi vitamini E wambiri womwe umagwira ntchito ngati antioxidant, motero, umathandiza kupewa ndikuchedwetsa ukalamba.

Kuphatikiza pa vitamini E, mtedza umakhala ndi omega 3, womwe ndi mafuta abwino omwe ali ndi mphamvu zotsutsana ndi zotupa, zomwe zimalepheretsa kukalamba msanga, poganizira kuti imagwira ntchito ngati pulogalamu yatsopano yama cell.

Dziwani zomwe zimayambitsa kukalamba msanga komanso zizindikiro zake.

7. Onetsetsani minofu yathanzi

Mtedza umathandiza kukhala ndi thanzi labwino, chifukwa imakhala ndi magnesium, mchere wofunikira womwe umathandiza kulimbitsa minofu, ndi potaziyamu, yomwe imathandizira kupindika kwa minofu. Chifukwa chake, mtedza umalimbikitsidwa kwa iwo omwe amachita masewera olimbitsa thupi pafupipafupi.

Kuphatikiza apo, mtedza umakhalanso ndi vitamini E, yomwe imathandizira kukulitsa mphamvu zaminyewa. Mtedza umathandizanso magwiridwe antchito mu maphunziro, umakomera kuwonjezeka kwa minofu kudzera pakuchita masewera olimbitsa thupi ndikuthandizira kupezanso minofu mukamaliza maphunziro.

8. Kuchepetsa chiopsezo cha kusakhazikika kwa mwana

Mtedza ukhoza kukhala wothandizirana naye pakakhala pathupi, chifukwa amakhala ndi chitsulo chomwe chimathandiza pakupanga dongosolo lamanjenje lamwana, pakukula kwake. Kuphatikiza apo, chitsulo chimathandizanso kuchepetsa chiopsezo cha matenda omwe amapezeka pathupi, monga matenda amkodzo.

Kuphatikiza apo, mtedza umakhalanso ndi folic acid, yomwe ndi yofunika kwambiri pamimba, chifukwa imathandiza kuchepetsa chiopsezo cha kusowa kwa ubongo wa mwana ndi msana. Phunzirani zambiri za folic acid mukakhala ndi pakati, ndi chiyani komanso momwe mungamwe.

9.Zimasintha malingaliro

Mtedza umathandizira kukonza malingaliro ndikuchepetsa kupsinjika chifukwa uli ndi tryptophan, chinthu chomwe chimakonda kupanga mahomoni serotonin, omwe amadziwika kuti "hormone yosangalatsa", komanso kumawonjezera chisangalalo.

Mtedza umakhalanso ndi magnesium yomwe ndiyofunika kuti ichepetse kupsinjika ndi mavitamini a B, omwe amathandizira pakupanga ma neurotransmitters, monga serotonin, omwe amathandizira kukonza malingaliro.

Onani muvidiyo ili pansipa zakudya zina zomwe zimasinthanso malingaliro:

Zambiri zaumoyo

Gome ili m'munsi likuwonetsa chidziwitso cha thanzi la 100 g wa mtedza wosaphika wosazinga.

Momwe mungagwiritsire ntchito

Mtedza uyenera kudyedwa makamaka mwatsopano, popeza ali ndi resveratrol yambiri, vitamini E ndi folic acid, kukhala osauka mchere. Njira yabwino yodyera chiponde ndikupanga phala, ndikupera mtedzawo mu blender mpaka poterera. Njira ina ndiyo kugula chiponde chofiyira ndi kuchichitira thukuta kunyumba, ndikuyika mu uvuni wapakatikati kwa mphindi 10. Nazi momwe mungapangire batala kunyumba.

Ngakhale kuti ili ndi mapindu angapo ndipo ndi yosavuta kudya, chiponde chiyenera kudyedwa pang'ono, kutsatira kuchuluka kwa ndalama zomwe zikugwirizana ndi dzanja lanu kapena supuni imodzi ya batala wosalala kasanu pamlungu.

Anthu omwe amakonda khungu lamafuta ayenera kupewa kudya mtedza muunyamata wawo chifukwa zimapangitsa kuti khungu likhale ndi mafuta komanso ziphuphu. Kuphatikiza apo, mwa anthu ena mtedza ungayambitse kutentha pa chifuwa.

Ngakhale kuti imapatsa thanzi zakudya zambiri komanso imabweretsa maubwino angapo azaumoyo, mtedzawu umatha kuyambitsa vuto linalake, kupangitsa khungu kutuluka, kupuma movutikira kapena kusintha kwa anaphylactic, komwe kumatha kupha moyo. Chifukwa chake, ana asanakwanitse zaka zitatu kapena ali ndi mbiri ya banja yosavomerezeka sayenera kudya chiponde asanayese ziwengo kwa wotsutsa.

1. Chinsinsi cha saladi wankhuku wokhala ndi chiponde ndi tomato

Zosakaniza

• Supuni 3 za mtedza wokazinga ndi khungu lopanda mchere;
• 1/2 mandimu;
• 1/4 chikho (tiyi) wa viniga wosasa;
• Supuni 1 ya msuzi wa soya (msuzi wa soya);
• Supuni 3 za mafuta;
• Zidutswa ziwiri za chifuwa cha nkhuku zophika ndi zophika;
• 1 phesi la letesi;
• 2 tomato adadula theka-mwezi;
• 1 tsabola wofiira wodulidwa;
• Nkhaka 1 yodulidwa theka-mwezi;
• Mchere kuti ulawe.
• Tsabola wakuda kuti alawe.

Kukonzekera akafuna

Menyani mtedza, mandimu, viniga, soya msuzi, mchere ndi tsabola mu blender kwa masekondi 20. Onjezerani supuni 2 za maolivi ndikumenya mpaka msuziwo uwonjezeke. Malo osungirako.

Mu chidebe, ikani mawere a nkhuku, masamba a letesi, tomato, tsabola ndi nkhaka. Nyengo ndi mchere ndi mafuta kuti mulawe, kuwaza msuzi ndi kukongoletsa ndi chiponde. Kutumikira mwamsanga.

2. Chinsinsi chopepuka cha paçoca

Zosakaniza

• 250 g wa mtedza wokazinga ndi wosathira mchere;
• 100 g wa chinangwa oat;
• Supuni 2 za batala;
• Supuni 4 za shuga wowawasa kapena chotsekemera mu ufa wophika womwe mungasankhe;
• 1 uzitsine mchere.

Kukonzekera akafuna

Kumenya zosakaniza zonse mu blender kapena purosesa mpaka yosalala. Chotsani ndi mawonekedwe, mukusakaniza chisakanizocho mpaka chitakhala choyenera.

3. Chophika cha keke yamtedza

Zosakaniza

• Mazira 3;
• Cup chikho chosazama cha xylitol;
• ½ chikho cha tiyi wokazinga ndi wokazinga;
• Supuni 3 za batala wa ghee;
• Supuni 2 za zinyenyeswazi;
• Supuni 2 za ufa wa amondi;
• Supuni 1 ya ufa wophika;
• Supuni 2 ya ufa wa kakao.

Kukonzekera mawonekedwe:

Kumenya yolks dzira, xylitol ndi ghee batala mpaka poterera. Chotsani ndikuwonjezera koko, ufa, mtedza, ufa wophika ndi azungu. Thirani poto wapansi wochotseka ndikuphika mu uvuni wapakati kwa mphindi pafupifupi 30. Mukakhala bulauni, chotsani, osasunthika ndikutumikira.