Kudya ndiwo zamasamba ndi zipatso zambiri n’kofunika kwambiri kuti munthu akhale ndi thanzi labwino komanso amachepetsa chiopsezo cha matenda enaake.” Kudya zipatso ndi ndiwo zamasamba n’kofunika kwambiri pakudya komanso kuchepetsa thupi.
Anthu ambiri onenepa moyenerera amadya zakudyazi.Funso ndilakuti, kodi zakudya za zipatso ndi ndiwo zamasamba zimangothandiza kuchepetsa thupi? Chifukwa chake, m'nkhaniyi, tiphunzira za zakudya izi komanso malangizo ofunikira komanso zovulaza.
Werenganibe.
Kodi zakudya za zipatso ndi ndiwo zamasamba ndi chiyani?
Nthawi zambiri, kuti muchepetse thupi, muyenera kudya zopatsa mphamvu zochepa kuti mupeze kulemera koyenera, ndipo mutha kukwaniritsa izi mwa kutsatira zakudya za zipatso ndi ndiwo zamasamba, zopatsa mphamvu zochepa, kuphatikiza mafuta ochepa, komanso mafuta ochepa. Zakudyazi zili ndi mavitamini ambiri, mchere, antioxidants, komanso zimakhala ndi fiber zambiri.Izi ndizopindulitsa pa thanzi kuphatikizapo kuchepetsa thupi.
Komabe, tiyeni tidziŵe mfundo yofunika kwambiri, yakuti chakudya chili ndi magalamu 150 a chifuwa cha nkhuku chowotcha, magalamu 300 a mbatata ndi khungu, magalamu 20 a batala, ndi magalamu 30 a tchizi wopanda mafuta ochepa, okwana magalamu 500, ndipo amapereka chakudya. 790 kcal.
Ndikudya ndi magalamu 130 a nkhuku m'mawere, 200 magalamu a mbatata, 5 magalamu a batala, 80 magalamu a broccoli, 45 magalamu a kaloti ndi 40 magalamu a saladi wobiriwira, kulemera kwake kudzakhala 500 magalamu, koma pobwezera izo. adzapereka ma calories 480 okha.
Izi zikutanthauza kuti kuphatikiza masamba ndi zipatso muzakudya pamodzi ndi kudya zomanga thupi, chakudya chamafuta ndi mafuta, zopatsa mphamvu zonse zimakhala zochepa kuposa kudya chakudya popanda kuwonjezera masamba.
Komanso, chakudya chomwe chili ndi zipatso ndi ndiwo zamasamba chimakupangitsani kuti mukhale okhuta, komanso zakudya zabwino zochepetsera thupi.
Ubwino wa zakudya za zipatso ndi ndiwo zamasamba
Zipatso ndi ndiwo zamasamba ziyenera kukhala gawo lofunika kwambiri pazakudya zanu zatsiku ndi tsiku.Zimathandizanso kuti munthu akhale wonenepa komanso monga gawo lazakudya.Kuphatikiza apo, zipatso ndi ndiwo zamasamba zonse zili ndi mafuta ochepa komanso mchere wambiri, komanso zimakhala ndi fiber zambiri.
Nawa maubwino ofunikira azakudya zamasamba ndi zipatso:
- Kuchepetsa kunenepa komanso kukhala ndi thanzi labwino.
- Amachepetsa cholesterol yoyipa m'thupi.
- Amachepetsa kuthamanga kwa magazi komanso amathandizira kuti asinthe kuchuluka kwake.
- Zimalimbitsa chitetezo cha mthupi komanso zimateteza ku mitundu ina ya khansa.
- Amathandizira kuwongolera kuchuluka kwamafuta ndikuchepetsa kuchotsedwa kwamafuta am'deralo.
- Zipatso ndi ndiwo zamasamba zili ndi mavitamini ochuluka omwe amachititsa khungu kukhala losalala.
- Pezani kuchuluka kwa fiber, komwe kumapereka kukhutitsidwa kwa nthawi yayitali.
Kodi mungayambe bwanji kudya zipatso ndi masamba?
Ndikosavuta kudya masamba ndi zipatso zamtundu uliwonse kuti muchepetse thupi.A American Heart Association imalimbikitsa kudzaza pafupifupi theka la mbale yanu ndi zipatso ndi ndiwo zamasamba kuti muchepetse thupi.Nayi momwe mungayambitsire zakudya za zipatso ndi ndiwo zamasamba moyenera:
Chakudya cham'mawa:
- Idyani manyumwa kapena zipatso zamtundu uliwonse.
- Onjezerani nthochi, blueberries ndi zoumba ku phala (oatmeal).
- Imwani kapu yaing'ono ya zipatso kapena madzi a masamba.
- Onjezerani masamba odulidwa ndi mazira, yesani anyezi, tsabola wobiriwira kapena wofiira.
Chakudya chamasana:
- Idyani saladi ya zipatso kapena masamba.
- Idyani msuzi wa masamba.
Zakudya zokhwasula-khwasula:
Khalani ndi masamba ambiri pamanja, monga tsabola wobiriwira kapena wofiira kapena kaloti.
Kapena kudya zipatso zouma monga zoumba ndi prunes, kapena mukhoza kudya nthochi kapena maapulo.
Chakudya chamadzulo:
- Idyani saladi ya zipatso kapena masamba (ichi ndi chakudya chabwino kwambiri chochepetsera thupi komanso kuchepetsa thupi).
- Kapena, msuzi ukhoza kupangidwa ndi masamba odulidwa monga anyezi, adyo, udzu winawake, ndi zukini.
Zipatso ndi ndiwo zamasamba zabwino kwambiri pazakudya
Kudzaza mbale yanu ndi ndiwo zamasamba ndi zipatso zambiri ndi njira yabwino yochepetsera thupi.Kuphatikiza masamba amtundu uliwonse muzakudya zanu pamodzi ndi zipatso ndi zakudya zina ndizowonjezera zabwino pa dongosolo lanu lochepetsa thupi.Nazi zipatso ndi ndiwo zamasamba zabwino kwambiri zomwe zili zoyenera. kwa zakudya zambiri.
zipatso
- apulosi: Maapulo amathandizira kuchepetsa thupi, kuwonjezera pa kukhala ndi fiber yambiri.Maapulo ndi chipatso chopatsa thanzi chomwe chimadziwika kuti chimawonjezera kukhuta komanso kuchepetsa njala.Pali njira zambiri zogwiritsira ntchito maapulo pakudya, monga kuwonjezera ndi oatmeal kapena saladi.
- اza mavwende: Ichi ndi chimodzi mwa zipatso zotsika kwambiri za calorie zomwe zimakhala ndi madzi ambiri, zomwe zikutanthauza kuti ndi zabwino kwambiri pakudya. .
- Chipatso champhesa: Chimodzi mwa zipatso za citrus zomwe zimatha kuchepetsa shuga m'magazi ndipo pamapeto pake zimayambitsa kuwonda, theka la mphesa lili ndi ma calories 60 okha ndi madzi opitilira 90%, kotero ndi chipatso chabwino kwambiri chodyera.
- Peyala: Chipatso chokoma komanso chodzaza ndi michere, mapeyala ali ndi mafuta ambiri a monounsaturated fatty acids, fiber, vitamin ndi minerals.. Kafukufuku wina anasonyeza kuti kudya theka la mapeyala tsiku lililonse kumawonjezera kukhuta, kumachepetsa mafuta m’thupi komanso kumalimbitsa thupi komanso kumapangitsa kuti mtima ukhale wathanzi.
Mutha kudya avocado ndi mkate wa hummus ngati chotupitsa. - اKhangaza: Payekha, chipatsochi ndi chimodzi mwa zipatso zomwe zimakonda kwambiri ndipo ndi zabwino kwambiri pazakudya komanso kuchepetsa thupi.Pomegranate imakhala yodzaza ndi antioxidants kuposa tiyi wobiriwira, ndipo imatengedwa kuti ndi imodzi mwa zipatso zabwino zotsutsana ndi kunenepa kwambiri komanso zochepetsera mafuta.
- Mabulosi a akayi: Ndi mtundu wa mabulosi a violet omwe ali ndi thanzi labwino, ndipo ndi chipatso chapamwamba kwambiri chomwe chilinso ndi antioxidants.
Masamba
Pankhani yochepetsa thupi, ndikofunikira kudya masamba ambiri omwe ali ndi zopatsa mphamvu zochepa, zomwe zimathandiza kudya mosavuta.Nazi ndiwo zamasamba zofunika kwambiri pakuchepetsa thupi:
- Zina mwa masamba abwino kwambiri otsika kwambiri ndi sipinachi, broccoli, kale, kolifulawa, udzu winawake, nkhaka, beets, artichokes, tsabola, anyezi ndi biringanya.
Zakudya izi ziyenera kuphatikizidwa muzakudya zanu. - Masamba owuma ndi abwino kwambiri, amatha kukhala okwera pang'ono kuposa ndiwo zamasamba zomwe tazitchula pamwambapa, koma zowuma zimapindulitsa pakuwonda, makamaka ngati zimadyedwa ndi ndiwo zamasamba, masamba owuma ndi mbatata, zilazi, dzungu (sikwashi), nandolo ndi chimanga.
Komabe, kumbukirani kuti mbatata imodzi yophika imakhala ndi zopatsa mphamvu 140, kotero simuyenera kupitilira pamasamba owuma.
Zipatso ndi masamba zakudya 3 masiku
Kaya mukufuna kuchepetsa thupi, kapena kudya zakudya zopatsa thanzi nthawi zonse, ganizirani za zakudya zanu zomwe zimadalira zipatso ndi ndiwo zamasamba pazakudya, ndipo nazi njira zosavuta zodyera zakudya izi kwa masiku atatu:
chakudya cham'mawa:
- Sakanizani sipinachi, anyezi, kapena tsabola ndi dzira limodzi kuti mupange omelet m'mawa; Kuonjezera masamba kumawonjezera kukoma ndi kuchuluka kwa chakudya, kuwonjezera pa kuchepetsa zopatsa mphamvu, ndipo izi zimakuthandizani kudya.
- Onjezani chimanga pang'ono pa kadzutsa ndikupatsanso malo nthochi, sitiroberi kapena raspberries.
chakudya chamasana:
- Pangani mbale ya saladi ya sing'anga yokhala ndi letesi, anyezi, tomato (kachidutswa kakang'ono), nkhaka ndi kaloti.
- Popanga supu, musaikemo Zakudyazi. M'malo mwake, ikani masamba odulidwa monga burokoli, kaloti, nyemba, kapena tsabola wofiira. Zamasambazi zimathandiza kudzaza mimba yanu ndi kukhuta, yomwe ndi njira yabwino yochepetsera thupi.
chakudya chamadzulo:
- Tengani kapu ya masamba odulidwa monga broccoli, zukini, anyezi ndi tsabola, ndipo onjezerani nkhuku pang'ono kapena msuzi wa nyama.
Zakudya zamasambazi zimakhala ndi zopatsa mphamvu zochepa, koma ndizopatsa thanzi komanso zopindulitsa pakuchepetsa thupi.Bowa amatha kuwonjezeredwa ku chakudya chamadzulo kuti mumve zambiri.
Zakudya zokhwasula-khwasula:
- Zakudya zambiri zamasamba ndi zipatso zimatha kudyedwa ngati chokhwasula-khwasula kawiri pa tsiku.
MALANGIZO: Kutsatira zakudya za zipatso ndi ndiwo zamasamba kwa masiku atatu, mudzasintha zakudya zazikulu ndi zokhwasula-khwasula, ndikusankha zipatso ndi ndiwo zamasamba zosiyanasiyana tsiku lililonse.
Zipatso ndi masamba zakudya kwa tsiku
Anthu ambiri samadya zamasamba ndi zipatso zambiri tsiku ndi tsiku, koma tiyenera kukumbukira kuti kudya zakudya izi kumakhala ndi thanzi labwino komanso kuonda, ndipo ndikofunikira kumvetsetsa kuti kudya masamba ndi zipatso sikofunikira. kutanthauza kuzidya mwatsopano, chifukwa pali masamba ena omwe amawonjezera kadyedwe kake ndi kupindula ndi chakudya.Akaphikidwa monga tomato, kaloti kapena zipatso zouma.
Chifukwa chake, muzakudya zotsatirazi kwa tsiku limodzi ndipo mutha kuzitsatira mopitilira apo, tikuwonetsani njira zogwiritsira ntchito zipatso zomwe sizili zatsopano.
chakudya cham'mawa:
- Imwani kapu ya madzi a lalanje popanda shuga, ndi ochepa ma apricots zouma kapena zoumba ndi oatmeal pang'ono.
- Kapena mutha kupanga sangweji ya nthochi yopangidwa ndi mbewu zonse kuti mupeze fiber yambiri pazakudya.
Zakudya zokhwasula-khwasula:
- Wiritsani 2 kaloti, ndiye pogaya mu blender, ndi kuwonjezera pang'ono lalanje madzi.
Kapena, ma apricots owuma amatha kuwonjezeredwa ndi zakumwa za karoti zokha.
chakudya chamasana:
- Pangani mbale ya saladi yopangidwa ndi letesi, nkhaka, phwetekere (chipatso chaching'ono chokha), tsabola wofiira ndi anyezi.
Zigawo za kanyumba tchizi zikhoza kuwonjezeredwa. - Kapena supu ndi masamba odulidwa ndi bowa.
Zakudya zokhwasula-khwasula:
- Saladi ya zipatso monga chinanazi, chivwende, apulo, avocado, ndi pichesi, koma popanda kuwonjezera shuga, ndi timbewu tating'ono ndi madzi a mandimu, ndikudya nthawi yomweyo.
chakudya chamadzulo:
- Mbale yaing'ono ya saladi ndi kuwonjezera kwa apricots zouma kapena zoumba.
- Kapena ikani 2 tomato ndi madzi pang'ono ndikusiya mpaka wachifundo.
Peel tomato, kenaka muyike mu blender, kuwonjezera mafuta pang'ono a azitona.
Zipatso zochepa kapena sitiroberi 4 zitha kudyedwa pambuyo pake.
Zakudya za zipatso ndi ndiwo zamasamba zimakuchotserani rumen pakatha sabata
Masamba ndi zipatso zingathandize kuchepetsa mafuta a m'mimba ndi kuchepa thupi modabwitsa, ndipo ndizopindulitsa kuposa kudya zakudya izi pamene tikuganiza za zakudya kuti tichotse rumen chifukwa zimapereka chidziwitso komanso nthawi yomweyo. zochepa kwambiri zama calorie.
Mwachitsanzo, ngati mudya masikono 5 okhazikika, mumva kukhuta? Ayi ndithu, koma ngati mumwa madzi alalanje kapena phwetekere, kapena kudya nkhaka ndi letesi, mudzamva kukhuta ndi kumva kukhuta; Choncho, tiphunzira za zipatso ndi ndiwo zamasamba zomwe zimathandiza kwambiri kuchotsa rumen mu sabata.
1- masamba ndi zipatso za lalanje ndi zachikasu
Gulu ili la zakudya za yellow-lalanje ndi zabwino kwambiri pakudya, zimathandizanso kulimbana ndi mitundu ina ya khansa. Zakudya izi ndi monga: Zamasamba ndi zipatso zofunika kwambiri zalalanje ndi zachikasu:
- Kaloti (ndi bwino kumwa madzi a karoti kuti mupeze beta-carotene)
- mbewu za chimanga
- dzungu
- lalanje
- tangerines
- Chipatso champhesa
- tsabola wokoma wachikasu;
2- Masamba obiriwira kuti achotse rumeni
Gulu la ndiwo zamasamba zobiriwira zimakhala ndi mavitamini ambiri ndi ma antioxidants.Kuphatikiza apo, masamba obiriwira obiriwira amakhala ndi folic acid yambiri, yomwe imagwira ntchito yofunika kwambiri pakugayidwa kwa mapuloteni ndi metabolism, komanso imachepetsa kusungidwa kwamafuta m'mimba. Zitsanzo za masamba obiriwira ndi awa:
- katsitsumzukwa
- burokoli
- Zomera za Brussels
- Zitheba
- kabichi
- sipinachi
- zukini
- Letisi
- watercress
3- Chivwende chochepetsera thupi
Chipatso chokomachi chili ndi mavitamini ambiri ndipo chili ndi ma calories 30 okha pa magalamu 100, kuphatikiza pa madzi ambiri.Chivwende chili ndi amino acid yotchedwa arginine yomwe imathandiza kuwotcha mafuta makamaka m'mimba.Idyani 3-4 sing'anga- Tizigawo ta mavwende tsiku ndi tsiku kwa sabata zidzathandiza kuchotsa rumen.
4- Maapulo kuti achotse rumeni
Chipatso chodabwitsa chokhala ndi michere yambiri komanso fiber komanso chochepa cha ma calories.Maapulo amatengedwa kuti ndi chimodzi mwazipatso zofunika kwambiri zomwe zimagwiritsidwa ntchito podya chifukwa zimapatsa munthu kukhuta. Chifukwa chake, ngati mudya apulo kapena awiri patsiku, mudzadya zakudya zina zocheperako tsiku lonse, koma ndikupangira kuti musasenda maapulo; Chotuwacho chimakhala ndi fiber yambiri.
5- Avocado pazakudya
Avocado ndi imodzi mwa zipatso zolemera kwambiri za calorie, koma mafuta omwe ali mu avocado ndi athanzi, omwe amathandiza kuchepetsa thupi komanso kuchotsa rumen.
Mapeyala ali ndi mavitamini, minerals, fiber, ndi mafuta ambiri.Kafukufuku wina wasonyeza kuti kudya theka la mapeyala tsiku lililonse kumachepetsa chilakolako komanso kumawonjezera kukhuta, zomwe zimapangitsa kuti chipatso chamafutachi chikhale chimodzi mwa zipatso zamphamvu kwambiri zochepetsera thupi.
Umu ndi momwe mungadyere zipatso ndi ndiwo zamasamba zomwe zatchulidwa pamwambapa kuti muchotse mimba pa sabata:
- Idyani tositi ndi mapeyala osenda m'mawa.
- Pangani mbale ya saladi yokhala ndi masamba ndi zipatso (zapakati pa mbale).
- Pangani chakumwa chopangidwa ndi sipinachi, nkhaka, parsley, ndikuwonjezera mandimu kapena madzi alalanje.
- Idyani mbale yaing'ono ya mavwende odulidwa tsiku ndi tsiku (pakati pa chakudya).
Chipatso ndi ndiwo zamasamba chakudya chondichitikira
Palibe kukayika kuti kudya zipatso ndi ndiwo zamasamba ambiri ndi zabwino kwa thanzi ndi kupewa matenda ambiri, kuphatikizapo kudya masamba ndi zipatso zambiri tsiku ndi tsiku zomwe zingathandize kuonda, ndipo pali zochitika zina za anthu amene anatsatira chakudya ichi.
Ndipo ndikuuzani zomwe zinachitikira abwenzi ena achikazi omwe adadya masamba ndi zipatso kwa sabata lathunthu osadya zakudya zina, ndipo izi zinathandiza kuchepetsa thupi.
- Tsiku 2: Ndinadya apulo, kapu ya madzi a lalanje, XNUMX zipatso kapena sitiroberi, ndi nthochi imodzi.
- Tsiku lachiwiri: apulo, 2 kaloti, nthochi XNUMX, ndi mbale yaikulu ya letesi, tsabola ndi nkhaka.
- Tsiku lachitatu: apulo, pichesi imodzi kapena peyala, nthochi imodzi, nkhaka 2, tsabola wokoma.
- Tsiku lachinayi: apulo, madzi a lalanje kapena theka la chikho cha mphesa, ndi saladi wosakaniza.
- Tsiku lachisanu: apulo, nthochi, phwetekere yaing'ono, theka la chikho cha madzi a mphesa, ndi nkhaka.
- Tsiku lachisanu ndi chimodzi: pichesi, apulo, theka la chikho cha madzi a mphesa, kaloti 2, mbale yaing'ono ya saladi.
- Tsiku lachisanu ndi chiwiri: mbale ya saladi wobiriwira, apulo, nthochi, ndi theka la kapu yamadzi amphesa.
Nditatsatira zakudya zamasamba ndi zipatso, ndinataya makilogalamu atatu mu sabata imodzi.
MALANGIZO: M'mizere yotsatirayi, tiphunzira za kuipa kwa zakudya za zipatso ndi ndiwo zamasamba.
Zakudya za Zipatso Sally Fouad
Zakudya zathanzi zimadalira kudya masamba ndi zipatso zamitundu yonse kuti mukhale wonenepa.
Ndikuwonetsani zazakudya za Sally Fouad, kuwonjezera pa kuphatikizira zamasamba muzakudyazi kuti mupeze zotsatira zabwino.
- Apulosi wapakatikati.
- 2 malalanje.
- Nthochi yapakatikati yokhala ndi zipatso za kiwi.
- A chikho steamed wobiriwira nyemba.
- Kapu ya kaloti, broccoli, kapena tsabola wa belu.
- Chikho cha zipatso zosakanikirana monga raspberries, sitiroberi ndi zipatso za acai.
Zakudya izi zimadyedwa mkati mwa masiku pafupifupi atatu akudya.
Zofunika kwambiri nsonga kuonetsetsa bwino zipatso ndi masamba zakudya
Ziribe kanthu kuti mumatsatira zakudya zotani, masamba ndi zipatso ndizofunika kwambiri za mavitamini, mchere, fiber, ndi phytochemicals. Chifukwa chake, USDA ndi CDC amalimbikitsa kudya makapu 2-3 a masamba patsiku, komanso pafupifupi kapu ndi theka la zipatso za thanzi lanu.
Kuti mukhale ndi thanzi labwino la zipatso ndi ndiwo zamasamba, muyenera kutsatira malangizo awa:
- Yesaninso zamasamba zowotcha nthunzi, komanso kudya zina zosaphika.
- Zipatso zouma ndizosankha zabwino pakudya ndipo zimatha kudyedwa ngati chokhwasula-khwasula.
- Ndi bwino kudya chipatso chonsecho popanda kuchotsa peel chifukwa chimakhala ndi CHIKWANGWANI, chomwe chimapereka kukhuta, kuwonjezera pa thanzi la m'mimba.
- Chikho chimodzi cha sing'anga-kakulidwe cha madzi a lalanje chili ndi ma calories 85, poyerekeza ndi kudya malalanje apakati omwe amapereka 65 calories; Chifukwa chake, kusiyanasiyana kumapindulitsa kaya mukumwa madzi kapena kudya malalanje, chifukwa pamakhala ulusi wocheperako mukathira.
- Monga tanenera kale, mitundu yosiyanasiyana ya masamba ndi zipatso imafunika kuti chakudya chikhale bwino, komanso kudya masamba obiriwira, malalanje, achikasu, ofiira, ofiirira ndi oyera ndi zipatso.
- Osadula zipatso ndi ndiwo zamasamba ndikuzisiya mufiriji kwa maola oposa 24. Ndi bwino kuphika zakudya izi mwatsopano.
- Ganizirani njira zatsopano zoperekera zakudya ndi ndiwo zamasamba ndi zipatso pazakudya, mwachitsanzo, kuwonjezera oats ochepa ndi zipatso, kuwonjezera ma apricots zouma kapena zoumba ndi mbale yaing'ono ya saladi ndi zina zotero.
- Msuzi wodulidwa wamasamba (grated) ndiwothandiza kwambiri pakudya, ndipo oatmeal pang'ono akhoza kuwonjezeredwa kuti apeze zotsatira zabwino.
- Chepetsani madzi ambiri a zipatso momwe mungathere, chifukwa mulibe zakudya zofanana ndi zopatsa mphamvu, monga tafotokozera kale, ndipo ngakhale shuga mu zipatso ndi chilengedwe, koma mochuluka kwambiri si chinthu chabwino, komanso ngati kupanga madzi a zipatso, muyenera kuwonjezera madzi kuti muchepetse shuga.
- Zakudya zina monga carotenoids zimatha kuwonjezeredwa ngati chakudya chaphikidwa, mwachitsanzo, tomato ali ndi carotenoids yambiri, makamaka lycopene, ndipo izi zimakhalapo pamene tomato aphikidwa! momwemonso kaloti; Choncho, kukonzekera masamba ndi zipatso m'njira zosiyanasiyana ndi kopindulitsa pa zakudya komanso thanzi labwino.
Kuwonongeka kwa zakudya za zipatso ndi ndiwo zamasamba
Kafukufuku watsopano akuwonetsa kuti kudya zipatso ndi ndiwo zamasamba zambiri ndi lingaliro labwino, koma izi zokha sizingathandize kuchepetsa thupi.Zipatso ndi ndiwo zamasamba zambiri, popanda kusintha kuchuluka kwa ma calories kuchokera kuzinthu zina, sizinayambitse. anthu awa kuti achepetse thupi kapena kuwonda.
Nthawi zambiri masamba ndi zipatso zimakhala ndi ma calories ochepa komanso zimakhala ndi zakudya zofunika kwambiri, zomwe zimawapangitsa kukhala mbali yofunika kwambiri ya zakudya zilizonse zathanzi. , calcium ndi zinc.
Zakudya za zipatso ndi ndiwo zamasamba zingayambitsenso kuchepa kwa kagayidwe kake ngati kutsatiridwa kwa nthawi yaitali, zomwe zimawonjezera chiopsezo cha matenda a mtima, osteoporosis ndi matenda ena.
Zotsatirazi ndizovuta kwambiri zazakudya za zipatso ndi ndiwo zamasamba:
- chizungulire, kutopa;
- Mutu.
- Kusintha kwamalingaliro ndi malingaliro.
- kutupa ndi gasi
- Anthu ena amatha kutsekula m'mimba chifukwa cha kuchuluka kwa fiber.
- Kuperewera kwa zakudya zambiri monga mkuwa, mapuloteni, mavitamini B, chitsulo, manganese, calcium, omega-3 ndi 6 mafuta acids, ndi ayodini.
- Mavuto a pakhungu ndi tsitsi Kusoweka kwa michere ina kuchokera ku zakudya zanu zozikidwa muzomera kumathanso kuthothoka tsitsi, kuuma khungu, kuchuluka kwa mahomoni, ndi magazi.
- Zovuta pakuchiritsa mabala.
- kutayika kwa minofu
- Zitha kukhudza thanzi laubongo.
Pomaliza pakeZakudya zathanzi zokhala ndi zipatso ndi ndiwo zamasamba ndizopindulitsa kwambiri, koma ngati mukufuna kupewa mapuloteni a nyama komanso mapuloteni amasamba, ndi zakudya zina zambiri kuti muchepetse thupi, muyenera kufunsa dokotala musanagwiritse ntchito zakudya izi chifukwa zimatha kuwononga thupi. thanzi lanu lonse..
