Palibe konse mwa anthu omwe sanadye kwambiri kuposa zaka 50-0 zapitazi. Chakudya, makamaka osati zothandiza kwambiri, tsopano pali ndalama zonse, komanso kugwira ntchito tsiku lililonse kumatha, oyeretsa achabechabe ndi mayere osambitsa.
Kusuntha ntchito ya Ofesi ya Ofesi, anthu adzalowa kukwiya. Koma kukula kwa gawo m'malesitilanti kwa zaka za zana la zaka, m'malo mwake, onjezerani ndi 20%, ndi mainchesi a mbale khumi ndimo, ndipo izi zimapangitsa kukhala zochulukirapo. Anthu omwe samapita pamale odyera amakumananso kwambiri. Poyesa kwa asayansi aku America, omwe adapemphedwa kuti awone zolozera za zakudya zawo. Ophunzira ophunzira adasintha bwino mtengo womwe wadyedwa ndi 500-700 kcal tsiku lililonse. Nthawi yomweyo, asayansi adazindikira kuti akuluakulu amalingalira gawo labwinobwino, lomwe ndi lachitatu limaposa ukalamba wokwanira komanso zochita. Chaka chatha chifukwa cha "Akaunti", mutha kuwonjezera ma kilogalamu a 2-5!
Kunenepa kwambiri si chinthu chovuta kwambiri chomwe chikuyembekezera kudya. Otchuka komanso akufa omwe amazindikira monga matenda ashuga, mtima ndi oganiza bwino, kusintha kokhudzana ndi zaka zokhudzana ndi zaka zogwirizana kwambiri ndi zakudya. Koma kuchepetsedwa kwa calorie wokhala ndi zakudya, monga ma rikiti pa nyama (ndipo anthu kuphatikiza) kungakhale njira yothandizanso kukonza thanzi. Mu mbewa ya laborrator, kuchepetsa malori a chakudyacho ndi 10% okha omwe amapereka kuwonjezeka kolimba m'moyo woyembekezera komanso amachepetsa zikwangwani zotupa mthupi.
Tili ndi chidaliro, mumakonda kudya zochepa. Kenako tidzazindikira kuti ndi gawo liti lomwe limawerengedwa kuti ndibwino kwa munthu wamkulu.
Masamba: ma palms awiri omwe amakulungidwa ndi bwato
Ngakhale masamba aife saladi ndi tomato sayenera kukhala ndi mosagonjera. Gawo lalikulu la masamba ndi njira yophunzitsira m'mimba kumadzi, chiopsezo chochepa chopindika m'mimba ndi zopatsa mphamvu, ngati saladi ndikuwombera ndi mtedza ndi mtedza. Yemwe amakhulupirira kuti kuti asunge thanzi ndi kupewa matenda ambiri patsiku, ndipo ndiwo zamasamba zokwanira 400 g zamasamba, ndi masamba okhuthala (mbatata) sayenera kulamuliridwa.
Zipatso: Kupanikizika, kapena 80-150 g
Ndi ulemu wonse ndi zipatso monga gwero la fiber ndi mavitamini, palibe kasanu patsiku. Omwe amalimbikitsa kuti musangalale ndi zigawo ziwiri za zipatso monga mchere. Kenako shuga omwe ali mu zipatso sizingayambitse kulemera kwambiri ndikuyambitsa kukula kwa matenda ashuga ndi matenda oopsa.
Kukula koyenera kwa gawo la zipatso ndizachiritso chanu. Chifukwa chake, kwa akazi, gawo limodzi la mango, apulo imodzi yapakatikati kapena lalanje, ziwiri kiwi kapena mandarin.
Mtedza: khadi ya pulasitiki
Walnut ndi wamkulu kuposa mkungudza, motero kudziwa gawo, kuwerengera ndalamazo, si njira. Malo obisika kwambiri ndi kukula kwa khadi ya banki. Mtedza womwe mukufuna kudya mafuta othandiza, mavitamini a E ndi B, chitsulo ndi magnesium, ziyenera kukhala pamalo a kirediti kadi. Kupatula kuli pistachios mu chipolopolo, ndibwino kuziwerenga - 15-20 zidutswa ndizokwanira kwa munthu wamkulu.
Chimanga: Ndodo, kapena 5-6 supuni
Mbete yonse yonse ya tirigu imadziwika kuti mbale zothandiza komanso zoyipa. Koma kumverera kwa mphamvu yokoka m'mimba ndi ma kilogalamu owonjezera kumatha kuwakhumudwitsa. Woyimba pamanja pankhaniyi ndi wothandizira woyipa, ndibwino kugwiritsa ntchito zida zolondola kwambiri ndi supuni. Chakudya chimodzi ndi ma spoons 5-6 a chimanga chowiritsa, ndipo tsiku lomwe magawo oterewo ayenera kukhala ochepa mwa atatu.
Nsomba zam'nyanja, mbalame, nyama: kanjedza popanda zala, kapena 100-120 g
Chowonadi chakuti mapuloteni amathandiza kuchepetsa thupi, kukhalabe ndiunyamata wa pakhungu ndikubala ana athanzi, mukudziwa chilichonse. Komabe, kanikizani steak yolemera 500 g popereka slimmer - lingaliro loipa. Munthu amene sachita masewera olimbitsa thupi kwambiri kapena akatswiri, omwe amalimbikitsa kuti kulibe zoposa 150 g protein nyama nthawi imodzi. Mwa njira, nyamayo safunikira kudya tsiku lililonse, ndipo koposa katatu patsiku. Njira yathanzi ndi magawo 3-5 a mbalame ndi nsomba zam'nyanja pa sabata. Nyama yofiyira - yoposa kamodzi pa sabata.
Mafuta a masamba: 2-3 supuni
Ziribe kanthu kuti mafuta opanga maolivi ndiwothandiza bwanji, kukula kwa gawo la gawo. Kuchokera pagalasi ya "golide wamafuta" simudzakhala ndi mantioxidants ambiri, koma zopatsa mphamvu zowonjezera - nthawi yomweyo. Sayansi siidziwika za kukhalapo kwa mafuta apadera, omwe ndi othandiza kutenga supuni. Koma tsiku lina la tiyi ndi labwino komanso lofunikira pakugwira ntchito kwa thupi.
Tchizi: Gawo ndi kanjedza popanda zala, kapena 30 g
Zowona kuti tchizi chili ndi mafuta ndi mchere, osati konse kuti timusiye iye: ndi gwero labwino kwambiri la calcium, vitamini d ndi mapuloteni. Koma, tsoka, iwo omwe azolowera tchizi tsiku lililonse azitha kuchepetsa 30- 40 g za malonda.