Okuqukethwe
Amafutha e-Olive
Njengawo wonke amafutha, kunjalo, aphezulu kuma-calories, kepha amuncwa ngumzimba ngamaphesenti ayikhulu. Iqukethe i-polyunsaturated fatty acids - i-oleic, i-linoleic ne-linolenic - evuselela umzimba, ngaleyo ndlela isize ukuqeda konke okweqile. Kufaka phakathi - nakubuthi obuyingozi nobuthi. Futhi iqukethe amavithamini amaningi wobuhle A no-E nama-antioxidants anciphisa inqubo yokuguga. Kubalulekile kuphela ukuthi ungakwenzi ngokweqile: 2 tbsp. wezipuni kawoyela ngosuku kuzokwanela.
Nuts
Sekuyisikhathi eside ososayensi belandela ukuxhumana phakathi kokusetshenziswa kwamantongomzimba kanye nokwehlisa isisindo. Vele, uma wazi ukuthi kufanele ume nini: kufanele ungadluli ngaphezu kwama-30 g wamantongomane ngosuku, kathathu noma kane ngesonto. Zibalulekile njengesidlo esisheshayo: amantongomane ambalwa nje "azomisa isibungu" ngokushesha ngaphandle kokungeza amakhalori amaningi. Futhi ziqukethe izinto ezikhuthaza ukukhiqizwa kwe-serotonin. Le hormone isenza sijabule futhi ngesikhathi esifanayo inciphisa indlala. Ngempela, imvamisa sivele sithathe ukucindezeleka.
chocolate
Hhayi, kepha kumnyama kuphela futhi kuyababa. Futhi udinga ukungayidli ngemuva kokudla, kodwa ngaphambi kwamahora amabili. Kulokhu, ucwaningo lukhombisile ukuthi umuntu uzothola ama-calories angu-17% ambalwa ngesikhathi sedina noma esidlweni sakusihlwa. Ososayensi bakholelwa ukuthi lokhu kungenxa yokuthi ushokoledi omnyama, ngokungafani nozakwabo wobisi, uqukethe ibhotela le-cocoa emsulwa - umthombo we-stearic acid, obambezela inqubo yokugaya ukudla. Ngamanye amagama, sichitha umzamo omkhulu nesikhathi ukugaya u-100 g woshokoledi omnyama kunokugaya ibha efanayo yobisi olumnandi. Futhi sigcwele isikhathi eside, futhi silahlekelwa ama-calories amaningi. Futhi silahlekelwa isisindo ngokushesha.
Ushizi
Abathandi beshizi, ikakhulukazi izinhlobo ezilukhuni, banokuqukethwe okuphezulu okungaguquki kwe-butyric acid emizimbeni yabo. Le asidi ephansi yamangqamuzana ihlanganiswe emathunjini ethu futhi ibaluleke kakhulu empilweni yayo: ivikela kuma-radicals wamahhala, isekela i-microflora yayo, futhi ijwayele ukugaya. Ushizi ulungele ukulawula ukudla. Amafutha aqukethwe kuwo anciphisa ngokushesha amazinga kashukela egazini futhi aqeda isifiso sokugcwalisa. Ukungasho ukuthi ushizi uqukethe amavithamini amaningi A, iqembu le-B, i-calcium nama-probiotic, abalulekile ekuvikeleni umzimba jikelele.
Fish
Uma ufuna ukunciphisa umzimba, faka izinhlanzi ezinamafutha ekudleni kwakho kathathu ngesonto. Futhi yingakho. Ukukhuluphala kwenhlanzi, kuqukethe uvithamini D no-omega-3 fatty acids amaningi. Okungukuthi, lezi zinto ezimbili zisisiza hhayi kuphela ukususa isisindo esiningi, kodwa futhi kusuka kwezinye izinkinga eziningi zempilo. Kuyaziwa ukuthi abantu abakhuluphele kakhulu emizimbeni yabo cishe njalo abanayo i-vitamin D. Ikhiqizwa esikhunjeni ngaphansi kwethonya lelanga, eliyindlala ezindaweni zethu, noma livela ngaphandle. Kepha okuncane kusuka lapho: inhlanzi ingenye yemithombo embalwa yayo. Isibonelo, i-100 g yesalmon enamafutha iqukethe umthamo wansuku zonke wale vithamini. Futhi ama-omega-3 acid asiza amasosha omzimba kanye ne-metabolic ukuba alinganise: uma engasebenzi kahle, lokhu kuthinta isisindo njalo - umcibisholo esikalini uqala ukukha phezulu.