Mapuloteni amachita chinthu chofunikira kwambiri: ndi zinthu zomanga za maselo a thupi lathu. Ngati mwazolowera kulandira zinthu za zinyama, ndiye kukana kwa nyama yakuthwa, mkaka ndi mazira kumatha kukuyesani kuti mukhale ndi vuto lalikulu kwa inu ndi mavuto akulu azaumoyo.
M'mawu ano, tiyeni tikambirane zinthu zomwe mungasinthe m'malo mwa protein ya nyama mkati mwa positi yayikulu kuti mukhale bwino komanso mwamphamvu.
Nyemba
Nandolo, mtedza, nyemba, mphodza, soya ndi nyemba zina - osewera enieni pankhani ya mapuloteni a chomera. Adzamva kuti akweze mtima, kupatula, savulaza chiwerengerochi: Pali zopatsa mphamvu zochepa mwa iwo, koma zopatsa mphamvu zambiri zomwe zimasintha kagayidwe kake ndikupanga sing'anga yabwino m'thupi tizitulutsa zothandiza. Soybean ndi woyenera mosiyana: zimachepetsa cholesterol yosauka, imathandizira kugwira ntchito impso ndikuchotsa dioxin carcinogen kuchokera m'thupi.
Kuchokera pazinga zomwe mungakonzekeretse mbale zokoma: Mwachitsanzo, humus yopatsa humus kapena saladi yokhutiritsa ndi nyemba, tofu ndi Falafel. Ndipo kotero kuti nyembazo zimatengeka bwino, ayenera kugwiritsidwa ntchito limodzi ndi masamba.
A Crupe ndi N'ce
Panthawi yayikulu, ndikofunikira kudya chimanga: alibe mapuloteni a masamba, komanso ma amino acid omwe akusowa nyemba. M'masiku amenewo pamene mutha kugwiritsa ntchito chakudya chowiritsa, tikukulangizani kuti muyambe tsiku limodzi ndi phala ndi phala ndi phala ndi phala, ngale, chimanga, mapira ndi ksule. Adzadzaza thupi ndi zinthu zothandiza, kusintha kagayidwe ndikukukwezani chakudya.
Zothandiza komanso zothandiza kwambiri, makamaka oatmeal: ali ndi mapuloteni apamwamba a masamba ndi mafuta acids. Kuphatikiza apo, ali ndi ulusi wosasinthika womwe umakulitsa matumbo am'matumbo ndikuyeretsa thupi ku ma sfging ndi poizoni. Nthambi zimatha kukhala mawonekedwe oyera pakumwa madzi, kapena kuwonjezera mbale zotentha ndi saladi ku chimanga.
Mtedza ndi mbewu
Gulu lazinthu lomwe lili ndi masamba mapuloteni limaphatikizapo mtedza. Kuphatikiza apo, ndikofunikira kuti akhalebe achichepere, chifukwa amathandiza kuti thupi lipange mahomoni apadera omwe amachepetsa njira zachikulire.
Mapuloteni ambiri apamwamba ali ndi mtedza, malo achiwiri amatengedwa ndi The amondi. Zipatso zawo zitha kusakanikirana ndi zipatso zouma kapena kupanga saladi ndi iwo, mwachitsanzo, zopatsa thanzi zopatsa thanzi monga mapeyala ndi sipinachi. Komabe, kumbukirani kuti mtedza ndi kalori kalori, motero ndibwino kudzidalira ma 4-5 patsiku.
Ndikofunika kusangalala ndi mizere yonseyi, chidutswa cha mpendadzuwa - 24% yomaliza imakhala ndi masamba mapuloteni. Komabe, ziyenera kukumbukiridwa kuti thupi limatha kutsanzirira mbewu zopitilira 100 mpendadzuwa patsiku.
Bowa
Ma protein osungira amatha kukwapulidwa ndi bowa: Mwatsopano, zouma zomata kapena zozizira. Asayansi ena amatsatira malingaliro omwe bowa amadzaza ndi thupi bwino kuposa nyama. Kuphatikiza apo, bowa wotsika kwambiri, chifukwa chake simuyenera kuda nkhawa za chiwerengerocho. Bowa woyera umawonedwa ngati akatswiri ochita kukoma ndi zakudya, ali m'matato ouma, omwe amakhala ndi zinthu zopindulitsa ndizatsopano kuposa zatsopano.
Yosavuta pokonzekera komanso nthawi yomweyo kabichi wokongola kwambiri komanso kabichi wonunkhira wokhala ndi bowa wokhala ndi nkhalango ndi njira yabwino kwambiri yopangira zovala zochapa zovala. Komabe, mu Chinsinsi mutha kugwiritsa ntchito ma oysters ndi ampammines.
Masamba ndi zipatso
Masamba ndi zipatso si gwero lowolowa manja kwambiri la mapuloteni ambiri, koma amatha kupereka chithandizo chokwanira. Ambiri ayenera kusiyidwa ku zukini, burussels kabichi, mbatata, kabichi, nkhaka, nkhuyu, Kurati ndi nthochi. Cynana imalimbitsidwanso ndi kupanga serotonin, ali ndi vuto lalikulu, ndipo izi ndizofunikira makamaka pa positi, munthu akachotsedwa ntchito zambiri.
