Ndi anthu ochepa omwe amadziwa kuti kuzungulira zinthu zonse zomwe anthu amadya tsiku lililonse, ndipo amaphedwa pang'onopang'ono. Nthawi zambiri zakudya za tsiku ndi tsiku ndimali ndi zinthu zingapo zotere, ndipo ngati mumaziphatikiza, kudzakhala kosavuta. Chifukwa chake, ndikofunikira kupenda chakudya cha tsiku ndi tsiku ndikuyamba kusintha zakudya zanu lero.
1. Mtambo wa phwetekere
Msuzi wa phwetekere phwetekere - wobisala ngati wakupha ku banki. Ichi ndi gwero lobisika la shuga, ndipo palibenso wina amene adzafike pachiwopsezo cha kunenepa kwambiri, matenda ashuga, matenda a mtima, komanso marities. Popewa mavutowa, muyenera kugwiritsa ntchito tomato watsopano ndikupanga msuzi nokha, kapena kupita tomato okoka popanda shuga kapena mchere, kuwonjezera zonunkhira zanu kwa iwo. Kapenanso, tingopita kochepa kwambiri, tiyenera kungopita ku mitundu ndi shuga ochepa.
2. Soda wokoma
Zakumwa zokazinga kapena koloko - imodzi mwa adani oyipa kwambiri a munthu aliyense. Atha kuwononga chilichonse pakhungu, misempha yamagazi, mpaka mahomoni ndi momwe zimakhalira. Ndikofunikira kuyiwala kwathunthu zotsatsa zonse ndi zilembo, zomwe zimati ndizothandiza ndipo zimakhala ndi michere kapena mavitamini. Zonse zomwe zili mu gasi ndi mulu wa shuga, utoto wa chakudya ndi zoteteza. Ndipo palibe mitundu ya shuga siyobwino, chifukwa imabwezeretsanso zonunkhira zotsika mtengo. Ndiosavuta kugula blender kapena juicer ndikupanga msuzi wanu.3. shuga.
Ngati mukufuna zokoma, pali njira zambiri zabwino zokwaniritsira zolimbikitsa zanu. Shuga imayambitsa osokoneza bongo, ndipo kuwonjezera pa kuchuluka kwa shuga ndi mafuta mapangidwe, kumatha kubweretsa matenda a mtima. Ndikofunika kupewedwa kuti muchepetse chiopsezo cha matenda ashuga, khansa, kunenepa kwambiri, matenda a mtima ndi zina zambiri. Zikhala bwino kusangalala ndi zipatso kapena kuwonjezera uchi kuti udutse shuga.
4. Kudula nyama
Nyama yodula, monga Salama, Ham, Basrarma, ndi zina zambiri, ndi ma nitrate ambiri, sodium, yoteteza ndi zowonjezera. Zinthu zonsezi zimatha kuwonjezera chiopsezo cha khansa, matenda amtima, matenda ashuga, komanso amachititsa kuti mavuto azikhalidwe komanso zovuta pakuphunzitsa ana. Kuti muchepetse mavuto obwera chifukwa cha zovuta, muyenera kugula kudula kwa wosuta, osati m'sitolo. Ndipo koposabwino - pewani.5. Mafuta a masamba
Mafuta a masamba ali kukhitchini pafupifupi munthu aliyense, ndipo amagwiritsidwa ntchito, osaganiza zotsatila. Koma ena mwa mafuta awa ndi a GMO, ndipo sanadziwebe zotsatira za nthawi yayitali zomwe zingayambitse zinthuzi. Kuphatikiza apo, mafuta a masamba ali ndi mafuta owopsa osinthika, omwe amatha kuyambitsa matenda amtima, kunenepa kwambiri, matenda a khansa ndi Alzheimer's. Ndikofunikira kuyang'ana zilembo ndipo ngati mafutawo ndi oyenerera, popanda chifukwa chogula, chifukwa ali ndi maulendo aulere omwe angathandize kukula kwa khansa, kumathandizira kukalamba komanso kuyambitsa mavuto amitundu yonse. Ndikofunikira kusankha njira zina zabwino, monga mafuta a maolivi, mafuta a kokonati kapena mafuta a avocado.
6. margarine
Apanso, kutsatsa kumayambitsa malingaliro olakwika okhudza margarine. Ichi sichinthu chathanzi konse, komansonso, chimodzi mwazinthu zovulaza kwambiri pachakudya. Zili zonse zomwe zingaperekedwe nthawi yomweyo. Margarine ali ofanana ndi mtundu wamafuta omwe amapangidwa kuchokera ku mafuta a hydrogeniated masamba a masamba, ndipo ndizosangalatsa kwambiri kuposa aliyense amaganiza. Umu ndi umagwirira ntchito.
Makamaka mafuta ambiri amatha kuwononga mtima, mitsempha yamagazi ndikuwononga gawo la cholesterol. Mafuta wamba ndi njira yabwino kwambiri. Mapindu ena azaumoyo ndi njira zina ndi mafuta a azitona ndi mafuta a avocado, omwe amatha kutopetsedwa pa mkate.
7. Agalu otentha
Agalu otentha ndi nyama ina yofanana ndi mchere komanso mchere imakhala ndi zosungira anthu ambiri zomwe zimavulaza thanzi. Akatswiri a komiti ya madokotala malinga ndi mankhwala odalirika poyerekeza ndi momwe amagwiritsidwira ntchito agalu otentha ndi zotsatira za kusuta ndudu. Chitsele chofunda ichi chili ndi sodium ndi poizoni zomwe zimawonjezera chiopsezo cha khansa.8. Tchipisi la mbatata
Chakudya chokazinga chonse chimakhala ndi chinthu choopsa chotchedwa macrylamide. Chipwipi tchipisi sichosiyana. Acrylamide imawonjezera chiopsezo cha khansa ya m'matumbo, khansa ya m'mawere, khansa ya prostate ndi khansa yakonso. Chifukwa chake, ndikofunikira kupewa tchipisi chopangidwa ndi mbatata kapena kupanga mtundu wathanzi kwambiri wa nyumbayo. Kuti muchite izi, mutha kuthira mafuta pang'ono a maoliki pamatola osenda, kuwaza iwo unyolo wonse ndi kuphika mu uvuni.
9. Saladi mabotolo olimbitsa thupi
Mabotolo okwanira letesi ali ndi shuga, utoto wowunga ndi madzi a chimanga okhala ndi fructose. Ngati mukonza saladi yanu ndi "tsoka lachilengedwe" ili, mutha kudya zipsezi zazikulu za mbatata ndikudya agalu otentha. M'malo mwa kuvala saladi mu mabotolo, ndibwino kugwiritsa ntchito mandimu, viniga wa apulo kapena viniga ndi mafuta ochepa a maolivi.10. Kutsetsereka Zojambula
Ayi, sizabwino kuposa shuga, koma makamaka nthawi zambiri zimayipira. Otsatsa otsekemera, monga Aspartames, notam, potamu wa potaziyamu aceulphs, ndi zina zambiri, koma zimatha kukhala zopatsa mphamvu za matenda ashuga, kuthamanga kwa magazi, matenda amtima ndi metaboclic. Mwina ambiri sanazindikire, koma mwa okoma ambiri amakhala ndi Aspartame, omwe amawerengedwa kuti owopsa padziko lapansi. Shuga ali ndi njira zabwino, monga uchi, mapulo manyuchi ndi agave madzi, ndi ena ambiri.
11. mowa
Inde, ambiri sadzagwirizananso ndi izi, koma mowa supindula ndi thanzi. Ndilo caloriene, amatha kuyambitsa kuchepa thupi, kuwonongeka kwa chiwindi, kuchepa thupi, kukhumudwa komanso mavuto apakhungu. Ndipo izi sizikunenanso za zosankha zoyipa zomwe zimavomerezedwa ndi mowa. Chifukwa chake, ngati wina akufuna kuwononga ziwalo zake zonse, kuchokera ku ubongo kupita ku chiwindi ndi khungu, ayenera kukhulupilira kuti malonda ndikumwa mowa tsiku lililonse. Kupanda kutero, ziyenera kupewedwa.
12. Mkate woyera, ufa woyenga bwino
Njere ndi yabwino, sizowona ... Kotero mkate uyeneranso kukhala wathanzi. Izi zili choncho ngati si mkate woyera wopangidwa ndi ufa woyenga bwino. Ufa Woyera umalandidwa kwamiyala yonse yazakudya, michere ndi mavitamini, ndi chilichonse chomwe chimakhala ndi "wogula" wofatsa ", awa ndi zinyalala za tirigu, zomwe zimasakanizidwa ndi mankhwala kuti mupeze mtundu woyera wabwino. Izi zikubisala chiopsezo cha kuchuluka kwa kulemera, kuwonongeka kwa chithokomiro ndi kuwonongeka kwa ziwalo.13. Zogulitsa zamkaka
Inde, mkaka ndiye chakudya choyamba choyambirira chomwe mwana amalandira akapezeka mdziko lino lapansi. Koma mkaka wa amayi ndi wosiyana kwambiri ndi mkaka wa ng'ombe. Kuphatikiza apo, ndili ndi zaka, anthu ambiri amakhala ndi tsankho la lactose. Zinthu zamkaka zimalumikizidwa ndi kuyamwa kochepa kwa michere, migraine, nyamakazi, khansa, chifuwa ndi mphumu. Chifukwa chake, kachiwiri, muyenera kuyiwala za machenjera onse osakira ndikusintha kwa coconut kapena mkaka wa amondi.
14. nyama yokazinga
Ndikosavuta kukumana ndi fungo la kanyumbaka, koma ndichofunika. Mankhwala omwe amagwera mu nyama panthawi yophika amagwirizanitsidwa ndi chiwopsezo cha khansa ya pancreatic ndi khansa ya m'mawere. Ngati mayesero ndi okulirapo, mutha kuyesa kuchepetsa mankhwala ophika pa grill, ndikuwonjezera rosemary pang'ono mu ma hamborger anu kuti muchepetse kuchuluka kwa ma carcinogens.
15. mphamvu zamphamvu
Mipiringidzo ikhoza kukhala ochita masewera olimbitsa thupi omwe amafunikira kuchuluka kwamphamvu, koma nthawi zina zonse ndikwabwino kukana chikopero chakudya ndi "kalori ya" kalori ya "kalozera wambiri". Makulidwe amagetsi amakhala ndi shuga wambiri (wonenedwa kale), madzi a chimanga ndi zinthu zambiri za fructose, zoteteza komanso zitha kukhala ndi mafuta omasulira. Chifukwa chake izi ndizosankha maswiti omwe ali ndi zopatsa mphamvu, shuga ndi zosakaniza. Mwanjira ina, iyi ndi bomba lolema.16. Chakudya Chachangu
Zachidziwikire, chakudya chachangu ndi chamtengo wapatali, chotsika mtengo komanso kulikonse. Koma nchiyani chimapangitsa kukhala chosangalatsa kulawa. Izi ndi zinthu zomwe zimapha pang'onopang'ono, mafuta, shuga, mchere, mankhwala ena omwe amasintha mawonekedwe ndi kukoma kwa chakudya. Chakudya chofulumira chitha kukhudza chiwopsezo cha matenda ashuga, matenda a mtima, khansa, kusokonezeka kwa minofu, kusokonezeka kwa ma metabolic, kocheperako, ndikoyenera kuyesa kuchepetsa kumwa.
17. Wheat
Tirigu ali ndi chakudya chomwe mwadzidzidzi komanso chimawonjezera kuchuluka kwa shuga. Izi zimapangitsa kupanga insulin ndikupeza kulemera. Popita nthawi, kapamba "anadya zambiri" ndipo munthuyo adzasandulika insulini, kenako amatha kutenga matenda a shuga. Mlingo wokwera magazi umayamba kupanga mapangidwe a mankhwala omwe amathandizira kukalamba ndikupanga khungu lomwe limakwezedwa. Chifukwa chake, munthu amakula msanga ndipo amakonda matenda a shuga kuti palokha ndi vuto lalikulu.18. Dulani
Apanso, kutsatsa ndi kudzudzula. Chakudya cham'mawa sichikhala chopanda vuto, monga zanenedwa. Alidi shuga, utoto wowumbika, zoteteza, zinthu zina za GMO, ndipo nthawi zambiri zimakhala zokhala ndi michere yambiri yomwe anali asanakonzekere. Ndikwabwino kuyesa oatmeal ndi zipatso zatsopano kapena zouma.
19. Mafungo a zipatso
Simuyenera kukhulupirira zilembo zazikulu, pomwe "zipatso 100%" yalembedwa. Nthawi zambiri, chinsinsi chagona pazomwe zimalembedwa mung'ono. Muzogulitsa zipatso zamalonda, shuga, utoto, zoteteza nthawi zambiri zimakhalapo, ndipo zimatha kutaya michere panthawi yopanda pake. Ndikofunika kumwa timadziti tatsopano.20..
Mchere umachita mbali yayikulu m'malamulo opanikizika magazi. Ngati mumadya zakudya zamchere kwambiri, padzakhala mukuyang'ana kuthamanga kwa magazi komanso chiopsezo chowonjezereka cha matenda amtima omwe ndi amodzi mwazomwe zimayambitsa kufa padziko lapansi. Mwachilengedwe, sikofunikira kupatula mchere wamtunduwu wa zakudya, ndikofunikira kuchepetsa kuchuluka kwake ndikutsatira gawo la sodium muzinthu zomwe wathandizidwa. Ma gramu okha a 3.75 okha a sodium patsiku ndi okwanira komanso otetezeka. Zonse zomwe zimaposa 6 magalamu ndizowopsa zaumoyo.