Zifukwa 5 Ndidasowa Mkaka - Ndipo Ndondomeko Ya Chakudya Yamasiku Asanu Ndi Awiri Yomwe Inandithandiza Kuchichita

Zamkati

• 1. Ziphuphu
• 2. Kugaya chakudya
• 3. Kuchepetsa thupi
• 4. Chithokomiro
• 5. Candida

Kodi chimachitika ndi chiyani ngati wophika komanso wodziyesa yekha atasankha kutaya mkaka? Mzimayi wina akufotokoza chifukwa chake pomaliza adatsazikana ndi Camembert ndi zonona - {textend} ndikupeza zodabwitsa zina.

Thanzi ndi thanzi zimakhudza aliyense wa ife mosiyanasiyana. Iyi ndi nkhani ya munthu m'modzi.

Monga mwana wazaka chikwizikwi wokhala ku New York City, kudya bwino ndikuika thanzi langa patsogolo ndikosavuta kuposa kuchita.

Kaya ndimadya pitsa usiku kwambiri kapena ndimakhala ndi tenti ya Ben ndi Jerry, sindimadziika nthawi zonse momwe ndimadziwira. Ngakhale ndinali mwini malo odyera wosadyeratu zanyama zilizonse, wophika pandekha, komanso wodzitcha wokha, ndinali ndi mavuto anga ndi chakudya.

Pamapeto pake, ndinazindikira kuti ndimayang'ana ku chakudya kuti ndikhale ndi thanzi labwino, chimwemwe changa, komanso moyo wanga. Ndidapeza kuti kumvetsetsa bwino zomwe ndimayika mthupi mwanga pamapeto pake kunandithandiza kupanga ubale wabwino ndi thanzi langa - {textend} komanso chakudya chonse.

Umu ndi momwe ndidaganiza zosiya mkaka.

Zomwe zimachitika munthu akauzidwa kuti achotse china chake pazakudya zawo - {textend} china chake chomwe amakonda - {textend} nthawi zambiri chimakhala chokhumudwitsa komanso chokana. Chizolowezi chathu cha chakudya chakhazikika kwambiri ndipo kusintha zizolowezzo kumakhala kovuta, koma momwe timagonjetsera vutoli ndi lomwe limatithandiza kukulitsa.

Chaka chatha, ndinasiya kudya mkaka. Ndinataya a Ben anga okondedwa ndi a Jerry!

Zinali zovuta? Zinkafunika kuyesedwa, koma sizinali zovuta monga mungayembekezere. Kodi zinali zoyenera? Mwamtheradi. Ndawona kusintha kwakukulu pakhungu langa, tsitsi, chimbudzi, malingaliro, mphamvu yonse, komanso kulemera. Ma jean anga owonda andithokoza - {textend} limodzi ndi ziwalo zonse za thupi langa.

Nazi zifukwa zisanu zofunika kuti ndisankhe kudya zakudya zopanda mkaka. Ndipo ngati mukufuna kusintha nokha, ndaphatikizanso dongosolo langa lamasiku asanu ndi awiri lopanda mkaka pansi, lodzaza ndi maphikidwe okoma ndi chilichonse chomwe mukufuna kuti muyambe!

1. Ziphuphu

Ndakhala ndi ziphuphu kwa zaka. Chiyambireni kukhala wopanda mkaka, khungu langa silinakhale lowonekeratu. Ziphuphu ndi zotupa. Mafuta amakodwa pores, ndikupangitsa kuti mabakiteriya akule m'matumba. Kenako zimayambitsa kutupa, komwe kumasandulika ziphuphu.

Mkaka ndi womwe umayambitsa mafuta m'thupi ndipo umathandiza kuti kutupa kumere. Zinthu zambiri zimatha kukulitsa ziphuphu - mkaka wa {textend} sindiwo womwe umayambitsa. Kuyesa kudya ndikoyenera kuyesa ndipo ulendo wopita kwa dermatologist kungathandizenso kuthana ndi zovuta zina.

2. Kugaya chakudya

Chimbudzi changa chidayamba kusinthasintha - {textend} sipadzakhalanso zotupa kapena zotupa m'matumbo. Thupi lanu likalephera kuwononga lactose, nthawi zambiri zimatulutsa mpweya ndi kuphulika. Ngati mumamwa kwambiri lactose, imatha kutentha m'matumbo anu akulu ndipo kutsekula m'mimba kumatha.

Langizo: Musagule mkaka wopanda mafuta otentha kwambiri omwe samayenda bwino. Izi sizachilengedwe ndipo mwina sichinthu chomwe mukufuna kuyika m'thupi lanu.

3. Kuchepetsa thupi

Kuchotsa mkaka kumathandizira kuchepetsa thupi. Mkaka, yogati wamba, ndi zinthu zina za mkaka zosasakaniza zili ndi lactose, shuga wachilengedwe, pomwe zina zamkaka zimatha kukhala ndi shuga wowonjezera.

Ngati mukuyesera kutaya mafuta amimba am'mimba, kuchotsa shuga wonse kungathandizenso. Ngakhale kutaya thupi sikunali cholinga changa kwa ine, tsopano ndili tsiku 4 ndilibe shuga.

4. Chithokomiro

Zogulitsa mkaka zimapanga mamina ndipo zomanga mkaka zapezeka kuti zimawonjezera kutupa m'magawo ofunikira amthupi monga chithokomiro ndi malo am'mimba.

Chiyambireni kudula mkaka, ndazindikira kusintha kwa kagayidwe kanga ndi mphamvu - {textend} yomwe itha kulumikizidwa ndi thanzi la chithokomiro. Ndimamwa madzi a udzu winawake tsiku lililonse pamimba yopanda kanthu kuti ndithandizire kuti thupi langa likhale labwino komanso ngati njira yodzitetezera kumatenda a chithokomiro.

5. Candida

Mkaka ndi chimodzi mwa zakudya zomwe muyenera kupewa ngati muli ndi chiopsezo Kandida kufalikira. Mkaka wakhala, womwe ungalimbikitse kukula kwa mabakiteriya opanda thanzi olumikizidwa ndi matenda kapena matenda ena otupa kuphatikizapo matumbo otayikira.

Mkaka womwe timadya umakhala wosakanikirana komanso wosakanikirana, ndipo mavitamini opanga amaphatikizidwa. Zowonjezerazi sizingayambitse kuchuluka kwa yisiti yolumikizidwa Kandida. Zakudya zoyambitsa kutupa monga mkaka - {textend} zikavuta m'mimba - {textend} zimatha kuyambitsa matenda otsekula m'mimba, mutu, komanso kutopa.

Pomaliza, maupangiri angapo pamomwe ndidadutsa mkaka ndikudyetsa thupi langa ndikudzilola kuti ndisangalale ndi chakudya chokoma.

• Kupeza zakudya zopanda mkaka zomwe ndimakonda. Ndikosavuta kuposa kale kupeza zinthu zopanda mkaka m'masitolo ambiri - {textend} ndipo monga wophika wachinsinsi, imodzi mwamamenyu omwe ndimafunsa omwe ndimakonza ndi opanda mkaka, chifukwa chake ndinali nditayikidwa kale m'maphikidwe ena opanga.
• Kukhala ndi malingaliro otseguka. Ena mwa makasitomala omwe ndimakonda kwambiri omwe samakonda mkaka ndi monga pizza wa kolifulawa, tchizi, ndi mkaka wa amondi. Ngati simukudziwa momwe mungadyere zakudya zomwe mumazikonda popanda mkaka, yesani kusintha kamodzi kapena kawiri koyambirira - {textend} ngati mkaka wa amondi pa granola yanu - {textend} kenako pang'onopang'ono muziyika muzinthu zomwe zatchulidwazi. Mudzadabwitsidwa ndi zabwino zambiri mwanjira izi.
• Kuphatikiza zakudya zokhala ndi michere yambiri. Kuwonjezera zakudya monga broccoli, kale, dandelion amadyera, ndi sipinachi mu chakudya chanu cha tsiku ndi tsiku zitha kuthandizira kukhala ndi michere yayikulu yomwe thupi lanu limafunikira, monga vitamini D, calcium, ndi protein. Pali zakudya zambiri kupatula mkaka zomwe titha kudya kuti tipeze zakudya zofunikira. M'malo mwake, mtedza wa ku Brazil atatu tsiku lililonse ungathandize kuchepetsa thupi ndikuchepetsa kutupa kulikonse kosafunikira.

Ingokumbukirani kuti kusintha kwa zakudya zopanda mkaka kumatha kukhala pang'onopang'ono momwe mungafunire thanzi lanu ndi moyo wanu. Ngati mukufuna kulumpha ndi mapazi onse poyamba monga ndimakonda kuchita, nazi swaps zingapo zakhitchini zomwe ndidapanga ndikulangiza:

• Lembani mkaka wa ng'ombe ndikuyika firiji yanu ndi mkaka wa amondi kapena mkaka wa kokonati. Onetsetsani kuti ali osakoma ngati mukufuna kupewa shuga wowonjezera.
• Ngakhale zitakhala zopweteka chotani, tulutsani ayisikilimu onse. Yesani njira yathanzi monga So Delicious kapena Halo Top amondi ayisikilimu.
• Sungani yisiti yathanzi. Ndiwotsika kwambiri mu sodium ndi ma calories, kuphatikiza wopanda mafuta, wopanda shuga, wopanda gluten, ndi wosadyeratu zanyama zilizonse.
• Phatikizani mtedza ngati cashews ndi mtedza waku Brazil kuti muthandizire ndi mapuloteni ofunikira.
• Kwezani zipatso zanu zatsopano komanso zamasamba - {textend} nthawi zonse!
• Kwa okonda tchizi anga onse: Yesani tchizi wamphesa wosaphika womwe umangokhala wodzaza ndi michere yokha komanso wololera kalori.
• Pomaliza, chinthu chomwe ndimakonda kwambiri: Sungani madzi ambiri a kokonati kuti muzitha kusungunuka tsiku lonse.

Tchizi nthawi zambiri zimakhala nsembe yovuta kwambiri kwa anthu omwe amasiya mkaka. Ndi chakudya chamasiku onse, ndipo zakudya monga Parmesan zimaphatikizira pesto, cheesy paninis, ricotta lasagna yotsekemera, ndipo pizza yotchuka nthawi zonse imawapanga m'mimba mwathu kuposa momwe timafunira kuvomereza. Koma ganizirani zaubwino wamaumoyo musananene kuti, "Sindingasiye tchizi!"

Ndikakonzekera chakudya pang'ono komanso swaps zochepa zopanga, zimakhala zopanda ntchito. Ndipo kwanga, ndikofunika.

Ingokumbukirani, lankhulani ndi dokotala musanapite mkaka. Mkaka ndiwofunikira pathanzi la mafupa ndipo umapereka michere yambiri yomwe ili yofunikira kuti mukhale ndi thanzi komanso kusamalira thupi lanu. Katswiri wazakudya kapena dokotala atha kukuthandizani kusankha zomwe zingakuthandizeni.

Ngati mukufuna kuyamwa mkaka, ndapanga dongosolo lamasiku asanu ndi awiri la mkaka wopanda mkaka kuti likhale losavuta. Tsitsani apa.

Julia Chebotar ndi mphunzitsi wazakudya zachilengedwe, wophika, wothandizira zaumoyo, komanso katswiri waumoyo. Amakhulupirira kuti moyo wathanzi ndiwokhazikika ndipo umalimbikitsa makasitomala ake kuti azidya zokolola zathupi komanso nyengo yake. Julia amathandiza makasitomala kupanga zizolowezi zomwe zimakhudza thanzi, kulemera, ndi mphamvu. Lumikizani ndi iye pa iye tsamba lanu,Instagram, ndi Facebook.