Chikafu chekudzora mapundu
Zvemukati
Chikafu chinodzora-mapundu chinonyanya zviyo uye chikafu chine omega-3s, salmon uye sardines, sezvo ivo vachibatsira kudzora shuga yeropa uye nekudzora kuzvimba kweganda, uko kunokonzera mapundu.
Pamusoro pezvo, chikafu chakapfuma muzinc senge nzungu dzeBrazil nekuti zvinobatsirawo kudzikisa mafuta paganda uye kubatsira pakurapa, kudzivirira mavara akasiyiwa nemapundu.
Chii chekudya kudzikisa mapundu
Zvikafu zvepamusoro zvinofanirwa kuverengerwa mukudya kuti udzikise mapundu ndeizvi:
- Mbeu dzese: brown mupunga, shavi manoodles, upfu hwegorosi, quinoa, oats;
- Omega 3: sardines, tuna, salmon, flaxseed, chia;
- Mbeu: chia, flaxse, manhanga;
- Mean nyama: hove, huku, dzvinyu, dhadha uye nyama yenguruve muchiuno;
- Vhitamini A: karoti, papaya, sipinashi, zai yolk, mango;
- Vitamini C uye E: ndimu, orenji, broccoli, avocado.
Pamusoro pekufumisa chikafu muzvikafu izvi, zvakakosha kuti unwe ma2 kusvika ku2,5 litita emvura pazuva kuitira kuti ganda riiswe mvura uye rigadzirire kupora. Heano maitiro ekugadzira yakanaka imba mushonga wemapundu.
Menyu kurwisa mburwa
Iyi tafura inotevera inoratidza muenzaniso wemamazuva matatu ezvekudya menyu kurwisa mapundu uye kugadzirisa ganda:
| Snack | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | Yogati ine yakasikwa + 1 slice yechingwa chezviyo chakazara nezai uye ricotta | Chibereko smoothie chakagadzirwa nemuamondi mukaka | Jisi reorenji + 2 mazai akachekwa + 1 slice yepapaya |
| Kudya kwemangwanani | 3 Brazil nzungu + 1 apple | Avocado yakasungwa neuchi uye chia | Yese yogati ine 2 mashupuni e chia |
| Lunch kudya kwemanheru | Ovhiri-yakabikwa mbatatisi nemafuta emuorivhi + 1/2 salmon fillet + broccoli saladi | 4 col yemavara eruza muto + 2 col yenyuchi muto + yakakangwa huku chipfuva + saladhi ine karoti, sipinashi uye mango | Tuna pasta ine wholegrain pasta uye tomato muto + green green |
| Manheru masikati | 1 girazi remuto wakasvibira neinanazi, karoti, ndimu uye kabichi | Natural yoghurt + 1 mawoko mashoma e chestnut musanganiswa | Avocado Smoothie nemukaka wemuriwo uye uchi |
Chikafu chinokonzera mapundu
Zvikafu zvinokonzeresa mapundu zvinonyanya kudya zvine shuga neshuga, senge chokoreti, nyama ine mafuta, chikafu chakakangwa, masoseji, chikafu chinokurumidza, chikafu chakaomeswa nechando nechingwa chakawandisa, zvidyiwa, makuki, zviwitsi uye mukaka uye zvigadzirwa zvemukaka.
Kana chikafu chiine mafuta uye chakapfuma mune akareruka makabhohaidhiretsi senge furawa, chingwa uye makuki, izvo zvinyoro-nyoro gland zvinogadzira sebum yakawanda uye ma pores anowanzo kuve akavharika nyore. Naizvozvo, panguva yekurapa acne, kuwedzera pakushandisa zvigadzirwa zvekuzora, zvakakoshawo kunwa mvura nekuvandudza kudya kunobatsira kubvisa huturu huripo mumuviri uye nekuvandudza hutano hweganda.
Nekudaro, pamusoro pechinjo mukudya, kurovedza muviri zuva nezuva kunobatsira mukudzora mburwa, sezvo ichivandudza kudzora kweshuga yeropa, kugadzirwa kwemahomoni emuviri uye kunoderedza mafuta paganda. Tarisa vhidhiyo inotevera uone kuti ndeipi chaiyo tii iyo inomesa mapundu nekukurumidza.
Zvinyorwa Zvinonakidza
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