Madeti ndi zipatso za kanjedza kamene kamamera m'maiko otentha. Kunyumba, zipatso zimakonda kutuluka mwatsopano, zouma, zowuma, koma nthawi zambiri zimaperekedwa kwa ife zowuma. Izi ndizogulitsa zomwe ndizotchuka osati zothandiza zokha, komanso zothandizila mankhwala.
Nthawi yomweyo, munthu ayenera kudziwa momwe madeti angayambitsire thanzi ndi thupi lathunthu, zomwe ndizotsutsana ndi momwe amagwiritsidwira ntchito. Ochita masewera ndi ma dieters amadziwa zipatso zowuma izi.
Kuchokera m'nkhaniyi muphunzira zambiri zofunika kwambiri pakuphatikizika, maubwino ndi zotsutsana pakugwiritsa ntchito masiku.
Zakudya za calorie zamasiku
Zakudya zopatsa mphamvu zamasamba zamitundu yosiyanasiyana ndizofanana. Komanso kuchuluka kwa zopatsa mphamvu zipatso sizimasiyana kwambiri kutengera njira yokonzekera mankhwala - zouma, zouma, zatsopano, kapena popanda fupa.
Akatswiri azaumoyo amalimbikitsa kuti m'malo mwa zipatso zouma izi musankhe chokoleti. Zipatso za kanjedza za tsiku ndi tsiku popangira mitundu yosiyanasiyana ya ndiwo zamasamba tiyi, mankhwala, pasitala, uchi, zipatso ndi saladi wa masamba, kuphika, ngakhale viniga ndi zakumwa zoledzeretsa. Chifukwa chake, mafuta opangidwa ndi kalori m'm mbale zonsezi azikhala otsika poyerekeza ndi omwe shuga angagwiritsidwe ntchito.
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Madeti achifumu owuma adzalawa lokoma, pomwe masiku ouma amakhalabe a mnofu, otsekemera komanso ofewa. Monga tanena kale, zipatsozi zitha kugulidwanso mwatsopano, kapena popanda maenje. Pali kusiyana kwama kalori pa 100 g, ngakhale sizofunikira. Zambiri pazomwe zili pansipa.
| Mtundu wa tsiku | Ma calories pa magalamu 100 |
| Mwatsopano ndi fupa | 240 kcal |
| Zouma ndi fupa | 283 kcal |
| Zomenyera zouma | 274 kcal |
| Zouma ndi fupa | 292 kcal |
Monga mukuwonera, masiku atsopano ndi ochepa kwambiri. Kukhazikika kwa zipatso zowumitsa komwe kuchotsedwako pakati kumapangitsa kuti chinthu chowumitsidwa choumitsidwa chisakhale chopatsa thanzi kuposa chomwe chimakhalapo. Pachifukwa chomwecho, zakale zimakhala ndi michere yochepa. Koma kusiyana kwama kilocalories ndikochepa.
Ma calorie a mabulosi amodzi nawonso ndi ofanana: chidutswa chimodzi chatsopano, chouma komanso chouma chili ndi 20-25 kcal (pafupifupi mitundu yonse). Chifukwa cha izi, zipatso, zolimbitsa thupi ndi mphamvu ndikupatsa vivacity, zimakhalanso ngati zonunkhira. Ndiye kuti, masiku ndi omwe amalowa m'malo mwa maswiti omwe ali ndi ma calorie ambiri.
Zothandiza ndi mankhwala opangira zipatso
Zothandiza za chipatsochi zimabwera chifukwa cha kapangidwe kake ka mankhwala. Madeti - zakudya zomwe zili ndi mavitamini zimabweretsa phindu m'thupi la munthu. Zipatso zouma zodabwitsazi zili ndi mavitamini opitilira 10 osiyanasiyana. Madeti ali ndi mavitamini B ambiri (B1, B2, B5, B6, B9), provitamin A, mavitamini D, K, C, PP. Zinthu zovutazi zimapindulitsa machitidwe ndi ziwalo zonse zaumunthu.
Tiyeni tiwone phindu lazogulitsa (BZHU). Pafupifupi, 100 g yamitundu yonse yamasamba imakhala ndi pafupifupi 2.6 g wa mapuloteni, 0,6 g wamafuta ndi 69.5 g wa chakudya, 20 g wamadzi ndi 6 g wa michere yazakudya.
Mavitamini a B amathandizira kuti kagayidwe kabwino kagwiritsidwe ntchito kagwiritsidwe ntchito kazinthu kamagwire bwino ntchito. Komanso, vitamini iliyonse ya gululi ili ndi zothandiza komanso zochiritsa. Chifukwa cha kudya vitamini B2, tsitsi, misomali ndi khungu zidzakhala zathanzi, ndikupanga maselo ofiira azikhala okhazikika. Vitamini B5 ndiyofunikira pakutha kwamafuta ndipo imathandizanso pakupanga mahomoni ena mwa amuna ndi akazi. Vitamini B9 ndichofunikira kwambiri pakuthandizira mitundu ina ya kuchepa kwa magazi.
Mavitamini A ndi C amateteza thupi mosadalirika. Awa ndi ma antioxidants achilengedwe omwe amatha kuchepetsa mwayi wopanga ma cell a khansa. Polimbikitsa chitetezo cha mthupi, ndi mavitamini A ndi C omwe amaletsa mabakiteriya, mavairasi ndi zinthu zina zoyipa kulowa m'thupi. ...
Madeti amapindulitsa kapamba, m'mimba, matumbo a munthu chifukwa chakupezeka kwa ulusi wopangidwa. Zipatsozi zimalimbikitsidwa kuti zigwiritsidwe ntchito ndi zovuta zam'mimba. Zimadziwika kuti kuchuluka kwa zipatso tsiku lililonse (zidutswa 3-5 patsiku) kumayika ziwalo zonse zam'mimba mwadongosolo. Phindu la zipatso zouma silimathera pamenepo. Madeti amakhudza mtima komanso kuzungulira kwa magazi. Kuyambira kale, zakudya zazing'ono zazing'ono izi zakhala zikugwiritsidwa ntchito pochiza magazi m'thupi, matenda oopsa, ndi matenda ena amtima ndi magazi.
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Mphamvu ya madeti imabwera chifukwa cha kupezeka kwawo kwama mavitamini osati mavitamini okha, komanso ma microelements othandizira. Zipatsozo zimakhala ndi magnesium, mkuwa, chitsulo, zinc, manganese, potaziyamu, phosphorous, boron, sulfure, cobalt ndi mchere wina. Kwenikweni zipatso zouma 10 ndizomwe zimapatsa chakudya chamagulu tsiku ndi tsiku. Mwachitsanzo, potaziyamu imakhazikika magazi, koma pectin limodzi ndi vitamini PP imachepetsa cholesterol yamagazi ndikutsutsa kukula kwa atherosclerosis. Phindu la masiku limakhudzidwa ndi ziwalo za genitourinary system. Zipatso zimachotsa spasms ndikulimbana ndi kutupa.
Zipatso zouma zili ndi amino acid tryptophan. Asayansi atsimikizira kuti chinthu ichi chimathandizira dongosolo lamanjenje lamunthu. Tryptophan imakhudzidwa ndikupanga serotonin, yomwe imayambitsa kusangalala. Mahomoni amapangidwa mthupi ndipo amathandizira kukaniza kupsinjika, kuthana ndi kukopa kwakunja ndikukhala ndi malingaliro abata padziko lapansi. Ndi gawo lomwelo la amino acid, mahomoni melatonin amapangidwa, omwe amachititsa kuti thupi likhale lolimba. Pachifukwa ichi, masiku amalimbikitsidwa polimbana ndi tulo.
Zipatso za kanjedza zimalimbikitsidwa kwa amayi m'miyezi yapitayi yamimba komanso asanabadwe. Amakhulupirira kuti kupezeka kwa mavitamini ndi zinthu zamoyo mu zipatso zouma zimakhala ndi zotsatira za antispasmodic, ndiko kuti, zimachepetsa ululu pobereka.
Ponena za amuna, madeti amathandizira kuwonjezera mphamvu, ndikupangitsa kuwonjezeka kwamphamvu ndi nyonga. Zonsezi ndichifukwa chakupezeka kwa zinc wochuluka muzinthu. M'mayiko ena, zipatso zouma zimaonedwa ngati aphrodisiacs zachilengedwe!
Chifukwa chake, nthano sizachabe paphindu la madeti - mankhwalawa alidi ndi zinthu zambiri zothandiza. Zimapindulitsa chitetezo chamthupi, kuzungulira kwa magazi, mtima, mitsempha, dongosolo la genitourinary, komanso khungu.
Tiyeni tipeze mawu omaliza: masiku sangakhale okhoza kulowa muzakudya zokha, komanso ndizofunikira. Pokhapokha, ngati muli ndi zotsutsana pakugwiritsa ntchito chipatso ichi.
Kuvulaza chiwonetsero ndi zotsutsana zomwe mungagwiritse ntchito
Ngakhale zili ndi phindu, madeti amakhalanso ndi vuto m'thupi. Kuti musavulaze thupi, muyenera kutsatira zomwe mumakonda komanso osadya mopitirira muyeso. Zoyimira zazikulu ndi izi:
- Popeza masiku amakhala ndi shuga, odwala matenda ashuga ayenera kusamala kwambiri ndi kugwiritsa ntchito chipatsochi. Mulimonsemo, choyambirira, muyenera kufunsa dokotala ndikumanga pamalingaliro ake.
- Anthu onenepa ayeneranso kukhala osamala. Apanso, chifukwa chakupezeka kwa shuga m'masiku. Omwe amakonda kunenepa ayeneranso kusamala. Kudya mopitirira muyeso kumabweretsa kunenepa. Anthu omwe akufuna kuchepa thupi kapena kukhala athanzi amatha kugwiritsa ntchito masiku ngati chithandizo komanso m'mawa. Madeti madzulo kapena musanagone si yankho labwino kwambiri la zakudya. Pachifukwa ichi, kulemera kwakukulu sikungapewe.
- Zakudya zomwe zili ndi madeti zimakhudza momwe dzino limakhalira. Mukadya chipatsocho, chikwangwani chachikaso chimatsalira pamano. Chifukwa chake, ngati muli ndi caries, ndibwino kuti musadye masiku.
- Zipatso zimatsutsana ndi anthu omwe sagwirizana ndi zipatso zowuma. Madeti, ma apurikoti owuma, zoumba ndizomwe zimapangidwanso, kotero ngati mukumva kuwawa mukamazidya, muyenera kupita kuchipatala kuti mukapeze ngati simukugwirizana ndi zipatsozi.
Komanso, kafukufuku akutsimikizira kuti tikulimbikitsidwa kuti tisiye kudya madeti a amayi ndi abambo omwe amakhala ndi mutu wopweteka nthawi zonse, mutu waching'alang'ala, kupsyinjika m'dera lanthawi yayitali, matenda opatsirana am'mimba, mchenga, miyala ndi mawonekedwe ena amisempha.
Chifukwa chake, madeti amawononga thupi la munthu makamaka chifukwa cha shuga momwe amapangidwira. Zotsutsana ziyenera kutsatiridwa kuti mupewe mavuto azaumoyo.
Madeti azakudya zamasewera
Kwa othamanga, masiku ndi chinthu chothandiza kwambiri chomwe chimapindulitsa thupi musanachite masewera olimbitsa thupi komanso mutatha. Komanso, zipatso izi zimalimbikitsidwa kwa wothamanga wazolimbitsa mphamvu panthawi yakuma. Ngakhale kuti masiku amakhala ndi shuga wokwanira, ndipo ma calorie amakhala okwera kwambiri, amaloledwa kudyedwa panthawi yazakudya. Pali chinthu chimodzi chokha chofunikira kwa munthu - kutsatira momwe angathere.
Akatswiri ena azakudya adazindikira kuti ngati mungakhale pachakudya chopatsa thanzi, koma nthawi yomweyo kutsatira masiku osala (madzi ophatikizidwa ndi zipatso zouma), ndiye kuti masiku 7-10 mutha kuchotsa mapaundi 5-6 owonjezera. Zimaganiziridwa kuti munthu samadya masiku opitilira 10 ndikuwasambitsa ndi madzi oyera kapena tiyi wopanda shuga.
Chifukwa cha kuchuluka kwa zipatso zouma, mupeza mphamvu ndi nyonga zomwe thupi limafunikira, ndipo kutsekemera pakumva kwawo kumachepetsa kumverera kwa njala. Zakudya zoterezi zimatha masiku osapitilira awiri. Pambuyo pake, ndikofunikira kubwerera kuchakudya choyenera ndipo pakadutsa nthawi yina ndikutsitsanso mothandizidwa ndi masiku ndi madzi. Amaloledwa kumwa mkaka wopanda mafuta kwambiri patsiku la kudya.
Tiyeni tigawane maupangiri:
- Chowonadi chatsiku ndi pafupifupi 300 g yamasiku.
- Gawani zipatso zowonetsedwa m'magawo asanu ofanana - ndiye kuti, chakudya chidzakhala kasanu patsiku.
- Mutatha kutenga masiku, atsukeni ndi kapu yamkaka wosalala kapena kefir.
- Imwani tiyi wopanda shuga kapena masamba azitsamba tsiku lonse, ndipo musamangomwa madzi akumwa. Muyenera kumwa madzi opitilira awiri malita patsiku.
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Kuphatikiza pa kuti masiku osala kudya atha kuchepetsa kagayidwe ndikuchepetsa kunenepa, mudzatsukanso matumbo ndi m'mimba ku poizoni, ndikubwezeretsanso mchere wamadzi. Ndemanga za akatswiri azaumoyo pazinthu zoterezi ndizabwino.
Anthu azamasewera amadziwa kuti tsikuli ndi chinthu chomwe chimakhutitsa thupi ndi mphamvu. Ndicho chifukwa chake omanga thupi ndi othamanga ena amaloledwa kudya zipatso zouma asanalowe mwamphamvu, kotero kuti, chifukwa chazosungira ma carbohydrate, ali ndi mphamvu zambiri momwe angathere. Koma musanachite zolimbitsa thupi, zipatso zochepa kuposa zomwe zimaloledwa. Mukamaliza maphunziro, mukayamba kumva njala, mutha kudya masiku angapo, kuwatsuka ndi madzi kapena tiyi wobiriwira. Izi zipatsa kukhuta, kubwezeretsanso mphamvu pakuchita zina mwamphamvu. Potaziyamu yomwe ili m'masiku atatha masewera olimbitsa thupi ndi yabwino kwa minofu, phosphorous - ya mafupa ndi mitsempha, magnesium - yamagulu ofewa.
Zotsatira
Chifukwa chake, madeti achi China, Irani, achifumu ndi zina ndi zinthu zapadziko lonse lapansi, zabwino zomwe thupi lawo limakhala lalikulu kwambiri. Komabe, simuyenera kugwiritsira ntchito molakwika zipatsozo ndikupitilira kumwa kovomerezeka kwa mankhwalawo. Sitiyenera kuiwala pazotsutsana ndi kugwiritsa ntchito zipatso zokoma. Idyani chakudya choyenera ndikukhala athanzi!
