10 mankhwala, amene kwambiri kubweza kagayidwe ndi

kagayidwe wanu - izo ndi chotenthetsera mkati yoyaka zopatsa mphamvu ndi Kamakupatsani inu mphamvu. Ndi zaka, kagayidwe kubweza. Ngati inu zakudya zonenepetsa, inu kunyoza kagayidwe wanu kwambiri. Chokana mankhwala ngati adzalola kuti kupewa izi.

zakudya koloko

Choncho, chaka chilichonse kagayidwe anu pang'onopang'ono. Ndicho chifukwa anthu ambiri amati ndi zaka, kunenepa, ngakhale kuti mphamvu zawo sanasinthe. sweeteners yokumba - ichi ndi vuto lalikulu chifukwa iwo bwanji bakiteriya mu matumbo, kuchititsa kuwonjezeka mlingo wa shuga m'magazi ndipo potero azidwala osauka Mtundu II shuga ndi kunenepa. Yesetsani kumwa madzi opanda. Ngati inu kumwa madzi okwanira, mudzakhala kwambiri kuvulaza kagayidwe. Ngati mukumva ludzu, muli kale limafooka. Madzi angakuthandizeni kumva zonse ndi kudya zochepa. Madzi ngakhale yochepa kufulumizitsa kagayidwe. Ofufuzawa anapeza kuti anthu kuonda kwambiri, ngati pamaso chakudya kumwa magalasi ochepa a madzi. Mu nkhani iyi, ntchito ya zakudya sodas amapereka azisiyana. Sweeteners kuyambitsa kudya ndipo amavutitsa kwambiri thupi lanu.

otsika-kalori wokonzeka chakudya

Anthu ena amakhulupirira kuti kugwiritsa ntchito mankhwala achisanu ndi osachepera zopatsa mphamvu Angakhale maganizo abwino. Ndipotu chakudya sikungakuthandizeni kuonda, pa mwake, amachepetsa kapumidwe kagayidwe wanu. Kodi kudya zopatsa mphamvu zokwanira kagayidwe ntchito bwino. Komanso, mu semis kwambiri a mchere ndi otsika mu CHIKWANGWANI. Ngati inu mukufuna kudya theka-chotsirizidwa, kuphatikiza ndi nyemba. Kotero kuti inu mumvetsa CHIKWANGWANI ndi mapuloteni, zomwe kwambiri amathandiza kuonda. Mukhozanso kuwonjezera masamba ku phwando chakudya chanu. Iwo ali ndi madzi ambiri omwe hydrates thupi ndi amachititsa satiety. kusamalitsa amenewa adzalola kuti n'chongoletsa zotsatira zoipa theka-atha ndipo kwathunthu kutsatira azidya chakudya ngakhale pamene inu sangathe kumaliza kuphika.

otsika mapuloteni zakudya

Thupi lanu expends ndi mphamvu zambiri pa processing mapuloteni, choncho amayesa ntchito iliyonse chakudya. Nthawi iliyonse inu ayesetse kudya magalamu pafupi twente kuti makumi atatu. Mukhozanso kuyamba tsiku ndi mapuloteni kugwedezeka. Pankhaniyi, inu mwamtheradi mulibe kuopa kuti mkhalidwe wawo wa kagayidwe, msinkhu yemweyo mkulu mapuloteni amathandiza kumanga minofu minofu, nayenso Zimachititsa kuyatsa zopatsa mphamvu.

chakudya atsopano

chakudya wathanzi si akhale oti amanenedwa pa chilichonse ndithu. Zonunkhira - izi ndi imodzi mwa njira yabwino kuwonjezera kukoma zothandiza, mankhwala atsopano, popanda kuwonjezera okhutira caloric mbale. Kumbukirani, zakudya sayenera muyeso wosakhalitsa, ayenera kusintha kuti azidya chakudya. Mukhoza kukwaniritsa cholinga chanu ngati inu sindimakonda kudya. Komanso, ntchito ya zonunkhira kudzakuthandizani kundikwapula mpaka kagayidwe wanu. Malinga ndi maphunziro, ntchito tsabola wofiira amathandiza kuwotcha zopatsa mphamvu mutadya intensively. Yesani zambiri kuwonjezera zosiyanasiyana zokometsera mu zakudya zanu mwamsanga zindikirani kusintha mu silhouette wanu!

mowa

Inu mwina kale kudziwa kuti mowa - izi ndi monga kanthu zopatsa mphamvu. N'zotheka kuti inu simukuzindikira ndendende mmene thupi. Mowa umasokoneza m'mimba mwanu, omwe Vuto ndi mphamvu yanu kuyamwa zakudya, mchere ndi mavitameni kuchokera chakudya inu kudyedwa. Yesani kumwa tiyi wobiriwira madzulo - ndi lalikulu thandizo kagayidwe. Kafukufuku wasonyeza kuti zotsatira ndi noticeable masana. Mowa zabwino osaleka, makamaka pa nthawi imene mukufuna kuonda.

tirigu

Anthu ena amazindikira tirigu - ndipo kwenikweni ntchito nambala yaikulu katundu. Ngati thupi lanu amakhudzidwa chakuti mumadya nthawi zonse, adzakhala kudziunjikira mu thupi, zimawatengera kuti adzatani mankhwala monga adaniwo ndi. Izo zimayambitsa kutupa intestine ndi, chiwindi, kuwonongeka kwa chitetezo cha m'thupi, pammero England, amene nthawi kagayidwe wanu. Ngati mukukayikira kuti thupi lanu liri tcheru tirigu, yesani nthawi zina kupereka izo ndi kuwayang'anira ngati kusintha chikhalidwe chanu.

shuga

Mukudziwira kuti shuga zoipa, koma simungathe kudziwa kuti izo zimayambitsa kutupa kwambiri. thupi silingaone bwino pokonza izo. Akatswiri amalangiza wonyeketsa za magalamu makumi awiri ndi asanu a shuga pa tsiku, koma ambiri kudya kawiri mochuluka. Kodi kuthetsa vutolo? Ngati mukufuna lokoma, kudya zipatso. Inde, iwo muli shuga, koma anaikira monga zakudya kukonzedwa. Kuwonjezera apo, popeza inu azifika CHIKWANGWANI, umene uli wofunika kwambiri kwa kagayidwe, komanso kukonza thupi. chipatso mulinso antioxidants, mavitamini ndi mchere - zinthu zonse zimene sali mu maswiti wamba. N'chifukwa bwino bwino. Ngati simungathe kwathunthu kusiya ndiwo zochuluka mchere, chepetsani chokoleti mdima - alinso ndi phindu thanzi lanu.

wowuma kukonzedwa

Osati chakudya onse ndi cholinga chofanana pa thupi lanu. Kukonzedwa chakudya monga mkate woyera ndi mpunga woyera si lonse mbewu. Iwo mulibe CHIKWANGWANI ndipo pafupifupi palibe zakudya mtengo. Nkofunika kuyesa kuchepetsa kudya chakudya kukonzedwa ndi m'malo kudya zovuta chakudya: lonse mbewu, masamba, zipatso, nyemba. Pankhaniyi, mudzakhala wathunthu ndi shuga wanu udzakhala wolimba. Ngati mukufuna kuonda, kusankha masamba popanda wowuma - biringanya, burokoli, katsitsumzukwa. Iwo ali owopsa kwa manambalawo, ndipo musati avulaze kuti kagayidwe wanu M'malo mwake, amachita bwino kwambiri.

Mafuta asidi Omega-6

Akatswiri amakhulupirira kuti zakudya munthu amakono kwambiri Omega-6 mafuta zidulo. Zikupezeka mu masamba mafuta, nkhuku, kukonzedwa mbewu monga chimanga. Ngati iwo alibe malire opindulitsa mafuta Omega-3 m'thupi angathe kutupa kuti amawononga njira kagayidwe kachakudya. Yesetsani kudya kangapo pa mlungu, mafuta nsomba monga nsomba kapena sardines. Walnuts ndi mbewu fulakesi ndi zambiri Omega-3. Quality mavitamini sangakhale zosakwana njira yabwino. zonsezi zonse kudzakuthandizani mwachibadwa kulimbana ndi ndondomeko yotupa, zimene zingakhale zopindulitsa ndiponso pa mlingo wa kagayidwe wanu.

zokolola mkaka

Ena sangathe kudya yambiri mapuloteni mkaka kapena lactose. Chifukwa cha zimenezi, zindikirani kuti kumwa mkaka chifukwa kutupa ndi bloating. Ngati mukuganiza kuti vutoli ndi inu ndipo kuti mkaka amakhudza kagayidwe lanu, yesani kupereka mkaka wokhazikika mu mtima wa mtedza wa. Sankhani mitundu ndi kashiamu ndi wopanda sweeteners. Kashiamu Nkofunika, kupanda zikhoza kukhala ndi kagayidwe pang'onopang'ono. Ngati onani mudzaona kuti mkaka zoipa, muyenera kuchepetsa iwo mu chakudya.