Ukutya okuphezulu kuya kunyanga zonke izilonda azikho. Kodwa ezinye iimveliso zinokusombulula ngokupheleleyo iingxaki ezininzi zempilo. Umthamo we-bib hobson uyazi ukuba yintoni kwaye injani - kwaye akaphilanga ukuba abelane nolwazi malunga nokubandezeleka.
Yehla emzimbeni
- Yitya ukutya okunesityebi-obutyebileyo - Ngaba inika imvakalelo ende yokugcwala, ilawula inqanaba leswekile kwaye likugcine kubuhlungu ebusuku kwifriji.
- Khetha ukutya, oko kukuthi ngokusisiseko kukutya, kodwa amanzi. Oko kukuthi, isuphu, imifuno enejusi kunye neziqhamo, inyama ethwele inyama. Amanzi anika imvakalelo yokugcwala.
- Yitya ngesazela-oko kukuthi, fuss ngononophelo, zama ukuziva ungcamla wokutya. Ke uyonwabela inxalenye encinci kakhulu.
- Ukuba kukho isidlo sakusasa samaqanda, emva koko unokuphepha isokisi kwisidlo sangokuhlwa. Kwaye akukho nto iyingozi ekutshisweni yi-snack- ungayikhetha into yekhelori kwaye ingayigqali le nto-esi asisosidlo, kodwa sisidlo.
Iimveliso ezilungileyo: Amaqanda, imibhobho, imifuno, inkomfa iyonka.
Yomeleza Intliziyo
- Kwakhona, ufuna ifayibha ethoba amanqanaba e-cholesterol, "iinqanawa" kwaye zinciphisa kakhulu umngcipheko wesifo seswekile 2. Iziphumo ezifanayo yi-Soy kwaye yonke into eyenza-ukusuka eTofu kwi-smoup miso.
- Iswekile engaphezulu yeswekile kunye ne-carbohydrate ekhawulezayo inokubangela ukuvuvukala kwe-vascular, kwaye kunokuba zincinci, ngcono.
- I-Omega 3 Fatty Acids (i.e. Ioyile yentlanzi okanye, ukuba awuyi ntshukumo, nayiphi na intlanzi ehlanganisiweyo) ithe tyaba, inyibilikisa i-cholesterol ye-cholesterol kwaye isuse ukuvuvukala.
- Ioli yomnquma ikwanazo iipropathi ezichasene ne-inflammatory, kwaye kuyo i-antioxidaidants eninzi, ethi, phakathi kwezinye izinto, ukuthintela ukuphuculwa kwezifo ze-incolical.
- I-Antioxidants igcwele kwaye kuzo zonke iziqhamo eziqaqambileyo kunye nemifuno efana nepepile ye-bulgaria, iitamatisi kunye namaqhinga.
Iimveliso ezilungileyo: Amajikiji, ii-Allmonds, ioyile yomnquma, iitayile, iitayile, i-salmon, irayisi emdaka.
I-PMS ye-PMS
- Ngakumbi i-pps ye-LYW ihlala ingumqondiso wokunqongophala kwesinyithi. Kuyinto entle kakhulu i-iron, equlethwe kwiimveliso zeSityalo-sheet eziluhlaza zobumnyama, amantongomane kunye neziqhamo ezomileyo.
- Iimveliso ezinomxholo wezicubu eziphezulu zikhokelela kwiNqanaba eliPhambili, kufuneka utye imifuno engaphezulu kunye nesonka.
- I-calcium esezantsi yenye i-PMS ye-PMS. Iimveliso zobisi ayisiyiyo kuphela i-calcium, kwaye hayi neyona ilungileyo, kwaye ukuba unesifo sokunganyamezelani i-latorse, kucocekile ngokupheleleyo. I-TOF, i-Spinach, i-halva kunye namandongomane azikho mandundu.
- Ukuba ngexesha le-PMS ngokungathi i-demenner yangathi ipeyintiwe kwimithunzi engama-50 engwevu, itya iimveliso ngomxholo onomxholo we-tryptophan - iphucula imveliso ye-serototrans strimetter. Ukukhangela iishelufu kwiintonga zevenkile enkulu kunye nembewu, inkukhu (ilunge ngakumbi amafama athembekileyo, kunjalo), iLentiil, zonke iintlobo zeembotyi, iibhanana kunye ne-tofu. Isonka se-omnipgranes swinene iyanceda.
Iimveliso ezilungileyo: Iilensi, iziqwenga zesongu, i-pumpkin imbewu, iimbotyi ezikhulayo, iimuvi, inkukhu, i-turkey, iziqhamo ezomileyo, amaqanda awomileyo.
Ukuphucula imeko yesikhumba
- Ukuba ingxaki yakho inomzimba, yitya iimveliso ezininzi ezityebileyo ne-zinc kunye ne-omega 3. zinc ikhokelela kwimveliso yesikhumba esiqhelekileyo. Iqulethwe kwitshokholethi emnyama, i-Oysters, i-peanuts, imbewu yethanga, isesame kunye nesibindi. I-Omega 3, njengoko sele sifumanise, sikhulula ukuvuvukala. I-Salmon ukukunceda.
- Ezinye ii-AIDS, ngokuchaseneyo, zinokuphucula ukuvuvukala - i-Omega 6, umzekelo. Kunqande amaqanda, ubisi kunye nenyama ebomvu. Ingcebiso elungileyo nakwabo balwa nenkalipho kunye ne-psoriaasis ne-eczema.
- Ukulungiswa kweeseli zolusu ezonakeleyo, iVitamin A iphendulwa, yenziwa ngumzimba wethu we-beta carotene. I-Beta Carotene ayisiyonto nje ye-carrot, kodwa nayiphi na imifuno yeorenji kunye neziqhamo eziluhlaza kunye neziqhamo.
- IVitamin c ithatha inxaxheba kwi-synthesis ye-collagen, ngokusilela kwesakhelo lolusu kwaye sivele. Abo batshayayo njengesityalo sekhemikhali siyathanda ukuqhubela phambili ilanga okanye ukubandezeleka okuthile, ivithamini C yi-odolo yobukhulu ngakumbi. Yitya ii-currants ezimnyama, iRoseirship, i-brussels capppt, i-bucktorn yolwandle kunye nepepile emnandi.
Iimveliso ezilungileyo: I-Spinach kunye ne-Kale, iMango, Salmon, amaBerries, imbewu
Ukudibanisa ukudinwa okungapheliyo
- Ukudinwa rhoqo kunye nemousy ye-lousy - i-satellite rhoqo yokunqongophala kwentsimbi. Ngendlela, malunga nekota yabafazi bahlukumeza ukunqongophala kwentsimbi, kwaye kumatyala ahlwempuzekileyo kakhulu akhokelela kwi-anemia yokusilela. Njengoko sele kukhankanyiwe, ufuna amandongomane nemifuno eluhlaza. Ukubuyisa i-bark ye-porridge (ngakumbi i-oatmeal kunye nazo zonke iintlobo zeenkozo), i-peas, isonka, isonka esimnyama.
- IVitamin C, ngaphandle kokuba siwela kwisofa sisilayidi kwaye roller, ngabahlobo bakho kunye nentsimbi evela kwiimveliso zezityalo. Ukuze bobabini baqaqadekile kakuhle, zibangcono kunye. Umzekelo, imifuno nge-tofu okanye isaladi enentongomane.
- Ukutya kujika amandla kungabi ngokwakho, kodwa ngoncedo lwevithamini B kunye ne-magnesium. Ukusilela kwezi ziqwenga kukhokelela ekunqongopheni kwemikhosi. Ngethamsanqa, unokuzalisa intsilelo yazo zombini izondlo ezinamavisi kunye nemifuno njengoSpinach.
- Intloko ebuhlungu ngexesha lokusebenza-ityala sisiqhelo. Ukujamelana nabo, kufuneka ushiye iimveliso eziqukethe iTiramine, njengoko inokuphucula i-migraine. ITiramine iqulathwe kwitshizi, iwayini ebomvu kunye netshokholethi. Ukuba, kule nto, kukho into etyebileyo kwiVitamin B2 (amaqanda, iMackerel, ama-mushroom) - ke isiphumo siya kuba ngcono ngakumbi.
Iimveliso ezilungileyo: Irayisi emdaka, iimbotyi, iicashews, ama-mushronds, amaqanda, i-mackerel, i-oatmel.
Umthombo