Zambiri mwa malangizowa zimagwira ntchito kwa aliyense, osati zamasamba okha. Zingawoneke ngati zamwano, koma zimayesedwa ndi zowona ndipo mudzawona kusiyana pakati pa thanzi lanu ndi mphamvu zanu. Mukusowa kudzoza pang'ono? Onani momwe anthu oposa 60 anathyola miyeso ndipo amachepetsa thanzi lawo pa zakudya zamasamba, kapena, yang'anani Magetsi 2wa zakudya zamagetsi pamaso ndi pambuyo pa zojambula zolemera kuti muwone momwe chakudya choyenera chingakhalire chopindulitsa.
Mfundo # 1: Idyani masamba obiriwira (broccoli, sipinachi, kale, masamba a collard) katatu pa sabata.
Malo ogwiritsira ntchito zakudya zamtunduwu amadzaza ndi mavitamini monga calcium ndi chitsulo. Kuthamanga kapena kudana sipinachi? Yesani kumamwa masamba anu. Green smoothies ndi bwino kuposa kapu m'mawa, ndipo ali ndi thanzi labwino (onani: Zoona za green smoothies ). Nazi 8 mapuloteni obiriwira a smoothie kuti ayese. Chinthu china chimene ndikuchita kuti ndipeze masamba anga ndi kuwonjezera masamba angapo a sipinachi ku saladi yanga. Saladi yokwanira ya sipinachi sichikundikakamiza ine, koma ndizing'ono kapena zosakanikirana ndi tsamba langa lofiira la tsamba lofiira limapita pansi bwino.
Mfundo # 2: Tengani mafuta owonjezera a vitamini omwe ali ndi B12
Kapena, perekani yisiti ya zakudya m'thupi lanu nthawi zonse, makamaka ngati muli wodwala kapena wambiri. Alimi samayenera kudandaula za vitamini B12, momwe mungagwiritsire ntchito zambiri, koma zizindikiro ziyenera kutaya mbali yochenjeza ndikuonetsetsa kuti akupeza chitsimikizo cha B12.
Zamagulu ambiri, monga mkaka wa soy ndi veggie burgers ali ndi mphamvu ndi B12, kotero werengani chizindikiro.
Mfundo # 3: Madzi a madzi amadzi!
Zakhala zitanenedwa mobwerezabwereza chifukwa-chifukwa ndi zoona! Anthu ambiri samamwa mokwanira (ndipo ngakhale mukuganiza kuti mumamwa mokwanira, mwina simukutero, makamaka ngati mukuyesera kuti mukhale ndi thanzi labwino ndi kusiya makhalidwe oipa).
Bweretsani botolo la madzi kulikonse kumene mukupita ndikugwiritseni ntchito mu fyuluta yosavuta ya nyumba yanu. Madzi ndi ofunikira makamaka pakukonza njira yatsopano yodyera, chifukwa zidzakuthandizani kuthetsa zolakalaka zomwe mungakumane nazo.
Mwachindunji, ine ndekha ndikupeza kuti kumwa madzi ochuluka kumathandiza kupewa zilakolako zisanafike. Imwani madzi ambiri kuposa momwe mukuganizira kuti mukusowa, ndipo mukhale ndi chizolowezi chomwa galasi chinthu choyamba m'mawa. Kawirikawiri ndimachita chinthu choyamba pamene ndikukwera pabedi ndipo zimandithandiza kudzutsa ine.
Ngati mumakonda kudya chakudya cha cola pamene mukugwira ntchito, kusintha kwa madzi ozizira ophatikiza ndi madzi a zipatso ndikuwone ngati izo sizikusangalatsa manja anu kuti akwaniritse chizolowezi chanu.
Phunziro # 4: Pangani cholinga chodyera chidutswa chimodzi cha zipatso zakuda kapena masamba obiriwira tsiku ndi tsiku
Izi zingawoneke ngati zopanda ntchito, koma ngakhale tikudya ndiwo zamasamba zambiri, nthawi zambiri sitingapeze zokolola zatsopano pa zakudya zathu, zomwe zikutanthauza kuti tikusowa! Masiku ena, mwinamwake mumapeza zipatso zatsopano ndi masamba, koma mwinamwake pali masiku ochuluka pamene mulibe nkomwe.
Yesetsani kudya apulo choyamba mmawa kuti muchotse.
Ndimakonda kusunga kaloti za mwana kuti ndiziwombera, ndipo ndikuyesera kuika saladi yaiwisi yaiwisi ndi chakudya changa chamasana tsiku lililonse.
Mfundo # 5: Pewani kudya kwanu shuga.
Ndili ndi dzino labwino kwambiri monga wina aliyense, koma ndimayesetsa kulisunga pogwiritsa ntchito shuga m'malo mwake ngati madzi a mpunga wofiira , stevia, ndi nyerere nthawi iliyonse yomwe ikhoza (monga khofi ndi tiyi) ndikugwiritsira ntchito zinthu zoyeretsedwa pokhapokha.
Mofananamo, yesetsani kupewa zakudya zowonongeka zomwe zili ndi mazira a chimanga a fructose. Ngati mutayamba kuwerenga malemba, mukhoza kudabwa kwambiri pozindikira kuti mankhwala osakanizidwa oterewa amalowerera pafupifupi chirichonse, kuchokera ku zinthu zomwe ziyenera kukhala zathanzi - monga chakudya cha tirigu komanso ngakhale hummus - pafupifupi chirichonse chomwe chimabwera mu botolo, kuphatikizapo barbecue msuzi ndi saladi zokutira.
Mfundo # 6: Sungani zovala zanu zomwe mumakonda kwambiri saladi.
Ndimapeza kuti ndikudya masamba anga kapena masamba ena omwe amawakonda kwambiri pa salaji. Zinyama zing'onozing'ono zimakhalanso zazikulu - Ndimayesetsa kusunga mitundu iwiri, kaya sitolo idagulidwa kapena yopangidwa ndi manja nthawi zonse. Zina zomwe ndimazikonda ndizovala zokometsera zokometsera, Thai msuzi wochokera ku Asia ndikugulitsa rasipire vinaigrette . Kuvala zovala zamtchire kunali kothandiza komanso pamene ndinkayesera kuti ndiyambe kumwa mkaka.
Mfundo # 7: Idyani utawaleza!
Zipatso ndi ndiwo zamasamba zili ndi zakudya zosiyana. Njira yosavuta kukumbukira kudya mavitamini ndi minerals ambiri ndi kusiyana mitundu ya zipatso ndi ndiwo zamasamba zomwe mumadya. Inde, masamba ndi abwino nthawizonse, koma yesetsani kudya utawaleza wa tomato, sikwashi, ndi kabichi wofiirira!
Ichi ndi chinthu chimodzi chimene nthawi zambiri ndimafunika kudzikumbutsa, monga momwe ndimayendera nthawi zambiri chakudya kapena zizoloŵezi. Ndimapanga saladi zanga zobiriwira nthawi zonse, koma kwenikweni ndikuyenera kuziphatikiza. Ma leeks osakanizika, odulidwa ndi beets, belu tsabola ya mitundu yonse ndi kaloti zonyezimira ndi zabwino kuti aziponya.