Amathiphu ayi-16 Omsoco Olwa Nokuguga

1. Yidla ama-600 - 1200 g wezithelo nemifino nsuku zonke

Khetha ezinhlotsheni ezahlukene nemibala yezithelo nemifino. Yidla isaladi enkulu nsuku zonke.

: Izithelo nemifino kuvimbela isifo senhliziyo nemithambo yegazi, okuyimbangela ehamba phambili yokufa kwabesifazane. Ngaphezu kwalokho, le mikhiqizo iqukethe inani elikhulu lamavithamini, amaminerali nezinye izinto eziphilayo ezinciphisa inqubo yokuguga yomzimba.

2. Yidla okusanhlamvu okungacutshungulwa kakhulu

Amaroli amhlophe ambalwa, irayisi nokusanhlamvu okupholishiwe, kuba ngcono! Esikhundleni saso faka isinkwa esinsundu esiphelele, i-durum kakolweni i-pasta, irayisi elinsundu kanye ne-oatmeal yendabuko - konke esikudingayo kungama-gramu angama-500 alokhu kudla ngosuku.

: Ama-carbohydrate ayinkimbinkimbi, anenqwaba yezinhlamvu ezingachazwanga, awumthombo obalulekile wamandla.

3. Phuza okungenani izinkomishi ezimbili zetiye eliluhlaza ngosuku

Futhi ekhofi nasetiyeni elimnyama kungcono ukuzikhawulela.

: Itiye eliluhlaza liyingqwele kokuqukethwe kwamakatekini, "agcina" umzimba, anciphisa inqubo yokuguga.

4. Phuza i-smoothie enamajikijolo

Phuza ingilazi ye-berry smoothie nsuku zonke.

: Amajikijolo ayinqolobane yama-antioxidants alwa nama-radicals wamahhala.

5. Yidla u-200-300 amagremu ezinhlanzi nezinhlanzi zasolwandle ngesonto

Ngesikhathi esifanayo, zama ukwehlukanisa imenyu yakho ngangokunokwenzeka - zama izinhlobo ezahlukahlukene zezinhlanzi nezilwane ezihuquzelayo zasolwandle.

izinhlanzi nezinhlanzi zasolwandle ziqukethe i-omega-3 fatty acids, ebalulekile enhliziyweni nasempilweni yemithambo, namavithamini anciphisa inqubo yokuguga.

6. Yidla inyama ebomvu encane

Ikakhulukazi ingulube, inyama yenkomo, inyama yenkomo newundlu. Okuvamile akuyona ngaphezu kwama-500 g ngesonto.

: inyama enjalo ngobuningi inyusa ubungozi bokuqhamuka kwamathumba amabi.

7. Yidla u-150 g wokudla okunothe amaprotheni nsuku zonke

Lokhu kufaka phakathi inkukhu, i-turkey, amaqanda, imidumba, noshizi onamafutha amancane. Uma uzivocavoca umzimba kakhulu, udinga amaprotheni amaningi - ngesilinganiso sama-1,2 - 1,5 amagremu ngekhilogremu lesisindo somzimba ngosuku.

: Amaprotheni abalulekile ekukhuleni nasekuqineni kwemisipha, futhi uma umuntu ekhula, kudingeka amaprotheni amaningi.

8. Imikhiqizo yenyama egayiwe kancane ingcono.

Amapayipi alungiselelwe namasoseji abhemayo ayindawo yokugcina izinto zokulondoloza, izithambisi zokunambitheka, futhi aqukethe usawoti omningi.

: Izinto zokuvikela zingaba nomdlavuza, futhi ngenxa yokwanda kasawoti, abangane be-sausage bangasusa izingcindezi zengcindezi.

9. Thatha isipuni esingu-1 samafutha anefilakisi nsuku zonke

Kufanele kube uwoyela wezintombi, uvame ukuthengiswa emakhemisi. Udinga ukuyigcina esiqandisini.

: Uwoyela we-flaxse ungumthombo obalulekile we-omega-3 acid, ebambezela ukuguga.

10. Nciphisa inani lebhotela

Sebenzisa amafutha omnqumo noma u-canola ukupheka.

: emafutheni yemifino, ngokungafani nesilwane, ayikho i-cholesterol, futhi ukufaka esikhundleni sesibili ngeyokuqala kunciphisa ubungozi bokuthola i-atherosclerosis yenhliziyo nemithambo yegazi.

11. Yidla amantongomane

Yidla idlanzana nsuku zonke.

: Amantongomane anama-antioxidants amaningi, ikakhulu uvithamini E namafutha acid angasetshenziswanga.

12. Yidla iyogathi enamafutha amancane ngesidlo sasekuseni uphuze nobisi

Khetha amayogathi ane-bifidobacteria. Udinga amalitha ayi-0,5 obisi ngosuku. Kungcono ukukuphuza ngemuva kokuzivocavoca okusebenzayo.

: ubisi kanye nokuphuma kwalo kuwumthombo omuhle kakhulu wamaprotheni agayeka kalula. Kodwa qaphela okuqukethwe kwamafutha emikhiqizo - ngokufanelekile, akufanele kudlule i-0,5-1%.

13. Ingilazi eyodwa yotshwala ngosuku akuyona inkinga.

Uma ufuna ngempela, uzokwazi ukuphuza ingilazi kabhiya noma iwayini ngosuku. Kepha akusekho!

: Ukuphuza utshwala ngokulinganisela kunciphisa ubungozi bohlobo lwe-XNUMX sikashukela kanye nesifo senhliziyo kubantu abaneminyaka ephakathi nendawo nabadala.

14. Nciphisa amaswidi

Akunasidingo sokuyeka amaswidi ngokuphelele, kepha uma kukhona, okuwusizo kakhulu - ngokwesibonelo, ucezu oluncane woshokholethi omnyama onothe ngama-flavonoids - unama-antioxidants anamandla. Noma i-marshmallow encane - kubo bonke ubumnandi bayo, ayinamafutha kakhulu.

: Ama-carbohydrate alula abangela ama-spikes kashukela egazini, alayisha ngokweqile amanyikwe futhi angaholela kuhlobo lwesibili lwesifo sikashukela. Ngaphezu kwalokho, ukuthanda amaswidi kuyinto engenakugwenywa yesisindo.

15. Phuza amalitha ayi-1,5 ketshezi nsuku zonke

Izinketho ezinhle kakhulu amanzi netiye eliluhlaza. Ikhofi nesoda - uma kuba ngcono kakhulu, kunciphisa umzimba emzimbeni futhi kugugise nemithambo yegazi. Ukuphuza inkomishi yetiye le-chamomile ebusuku kuzokusiza uphumule.

: kaningi asizizwa ngendlela engcono kakhulu, ngoba umzimba awunalo uketshezi olwanele. Kodwa-ke, khumbula - ngobuningi, itiye elifanayo eliluhlaza lifutha izakhi zomzimba. Ngakho-ke, kungcono ukuwuthatha ngezithelo ezomisiwe, ezibuyisela ukuntuleka kwamaminerali emzimbeni.

16. Ungakhohlwa ngezithako zokudla okunomsoco

Ekulweni nobudala, uvithamini D ne-calcium zibalulekile. Kuyindida, kepha kuyiqiniso: lapho sikhula, kulapho sizidinga khona kakhulu lezi zinto, okuthi, ngendlela, zithuthukise ukufana komunye nomunye emzimbeni.

: Abantu abaningi abanayo i-vitamin D, ebalulekile empilweni yemithambo yegazi. Izithasiselo ze-calcium ziyindlela enhle yokuvimbela isishayo sokuqala esihlobene nobudala - i-osteoporosis. Thatha ithebhulethi eli-1 “iCalcium + Vitamin D” ngosuku.

: 3 amaphilisi nsuku zonke nokudla.

Amafutha wezinhlanzi angumthombo we-omega-3, inani elidingekayo okunzima ukulithola, noma ngabe kunezinhlanzi nezinhlanzi ezanele zasolwandle kwimenyu. Futhi i-omega-3 fatty acids iyasiza, ikakhulukazi, ukuhlala "isangulukile futhi isangulukile."

: 1-3 amaphilisi nsuku zonke.

: i-bifidobacteria ijwayele ukusebenza kwesisu namathumbu, isize ukuvimbela i-dysbiosis futhi inciphise ubungozi bokuba nezinkinga ngenhliziyo nemithambo yegazi.