Hauora, Kai hauora
Turanga o te kai tōtika tika mō ngā rārangi mate taimaha, tūtohutanga pūkenga kai me arotake
Just tiki pai, engari ki te whakahoki mai i te taimaha e hiahiatia ana, ko te nui ake uaua. hararei koa ki nui hakari, waipiro me inu hihī, paramanawa mutunga me te kai matao i runga i te oma, ko te hiahia ki te kai te kai, pera me te reira "kitea kino i runga i te ahua," ka ko te take e whakaatu nga unahi 5-10 maha atu āhuatanga ōrite, me ka me 20-30 toka neke atu i te e hiahia ana koe.
I teie mahana, pea, ka korero noa te tamaiti a koutou e he tika anake mate taimaha ki piri ki te kai tōtika tika, ki te tutakina te tahi mau hua - a ka ka riro māmā i roto i te tikanga mo'oni ora. Ko te aha te tikanga o te tenei parau? Na he aha Ko nga taketake o te kai tōtika tika mō te ngaronga taimaha ? Ko te wā ki te kitea e tali ki ratou mau uiraa e rave rahi o te wahine me te tangata!
kai tōtika tika - pehea he reira?
I roto i te poto, ko reira te turanga o te āhua noho hauora, i runga i nei tei taimaha kore anake, engari ano hoki i te āhua tinana me te ara psycho-aronganui. Kai te he hiahia whaiaroaro, e te taahiraa matamua, a i reira kua "pei" tahi atu mau hinaaro tangata katoa (parau tenei te ahua o "koeko o ngā hiahia" kaimātai hinengaro American Aperahama Maslow). Food - he rongoa mo mate katoa. Otiia i roto i nga tau tata nei, kāore, kua riro te reira i te fifi.
kai hauora fakahu'unga te rōpū o Digestion me matū e hiahiatia ana ki te kapi pūngao pau, ture o ngā pūnaha katoa o te tinana, whakanohonoho me te hanganga papanga tangata.
Ko te mau parau tumu matua o te kai tōtika pai
I mua i tomo ki te ora hou, hauora e hiahia ana koe ki te tūhura i tēnei take i roto i te taipitopito atu. Ki te hopu koe i nga mita katoa e kore e e waiho uaua ki te mārama me pēhea ki te mahi ki te kai i roto i to ratou oraraa ia rā. Heoi nga taketake o te kai tōtika tika mō te ngaronga taimaha:
- He momo, taurite, tahua hautanga. Tuatahi, e kore te mea ngenge te kai taua, a tuarua, ko reira he kī taurangi e tango ana i te tinana ia te rauemi e tika ana katoa ki a ia. Me koe ki te kai wahi iti, te haapa'oraa i te kai matua, me te tāpiri 2-3 atu (paramanawa).
- hua hou. Hoki te rokiroki auroa, ngaro ratou tata katoa te āhuatanga whai hua, na te reira pai ki te hoko kai i nga ra.
- Rārangi o nga ture taketake o te kai tōtika tika mō te mate taimaha e kore e taea e te tīariari, kahore te hua hou, me te huawhenua. Nā ki te ihirangi o te muka, whakapiki i te reira tukanga pūkoro tinana, me te pai pā te pūnaha gastrointestinal. Na huaora me ngā āhuatanga e tika ana mo te whakawhenumi o te kai, me te whakapakari i parepare o te tinana.
- Ki te aroturuki i te hototahitanga o ngā hua. Ka taea te whakamahi tahi etahi o ratou, rite arata'i te reira ki te hanganga o te nui o tāoke i roto i te tinana.
- Te huri i te kai kaupeka. I roto i te raumati i te wahi nui o te kai kia ngā o ngā kai o te tipu takenga, me i roto i te hotoke, ko te mea e tika ana ki te ngā hua momona me te pūmua-kei roto.
- Ako e founga ki te tātai i te Calories rā e hiahiatia ana. Tāne i roto i tenei mea faufaa i te take te nuinga noa o henimita te taikaha i runga i nga hope.
A tuu i te wai i roto i te kai tōtika
Water whai wāhi nui ana i roto i te kai tangata. Turanga kai tōtika kai ngā i te nui e tika ana o te kohi wai, ara - 1.5 rita ia te po. Ko te minaminatia ki te tango ki te pūkete anake te wai mania.
I roto i te whānui, i te tirohanga e, ahakoa whakaaro rite tea me te kawhe ki te wai taua e he tika ki te tangata, i tawhiti motu. Etahi mea e whakatakotoria tenei akoranga hokohoko i roto i rite wawe rite te 1990, ka reira i pātara wai, a i reira ki te hopoia e whakaatu. I te tahi atu te ringa, pēnei i inu rite kawhe me te tea (me te tuatahi o ratou kia kore noa tomo i te "hauora" kai) whakatere tukanga withdrawal inu i te tinana, a na reira e kore e whiwhi tetahi o nga pūnaha me te reira mo te mahi tika o te wai . Heoi, he mea pai ki te piri ki te tūranga e te tea - ko te inu atu tenei, me he wai ohie - matua.
Inu wai i tetahi wa e hiahia ana ia. tūtohutia te karaihe tuatahi te ki inu tonu i muri i te moe, i runga i te puku kau.
Turanga o te kai tōtika tika mō te mate taimaha i roto i te kaupapa
Ki te rā, whakawhanakehia te rota o ngā pūnaha, i reira te mea he maha nui o ngā taunakitanga i tohunga, me te anake me te tangata ki te tīpako i te kōwhiringa e pai tika i tona āhua. Fakakaukau angé ki he torutoru kaupapa kai tōtika ki te hanga i taua mea māmā ki te mārama me pēhea te ki te haere tonu.
Kaupapa № 1.
kai | tahua |
parakuihi |
|
nosh |
|
tina |
|
nosh | kāreti penupenu hou ki te honi. |
tina |
|
Kaupapa № 2.
ra o te wiki | parakuihi | tina | tina |
Rāhina | Cottage tiu tīhi ki karepe. | Rice hupa ki pī matomato, me te ngū. | Huawhenua kohuatia. |
Rātū | pāreti rai ki te tīhi kirīmi. | Oumu huawhenua pahuhu ki te kai. | uma Heihei i roto i Hainamana ki te raihi kohuatia. |
Wenerei | Omelet ki huawhenua. | Tiu ki Buckwheat me te ika. | Fishcakes. |
Rāpare | Oatmeal ki nati me te hua. | Huawhenua hupa ki te heihei. | zucchini puru. |
Rāmere | Cheesecakes. | purini ika. | hāmana Rotongaio. |
I roto i te Ripanga 2 kore e whakaahuatia № tahua paramanawa e kore ngā teas noa. e kore tenei tikanga e kore e ratou hei. Hoki paramanawa kai te marama tino: hua, huawhenua me ngā huamata o ratou, inu waiu, pihikete kai. Mō tea me te wai mania he nui ano hoki e kore e ki te wareware.
Ko te kaupapa tuatoru - he kore te tahua, me te pūnaha anake i roto i i muia e te taketake o te kai tōtika tika mō te mate taimaha tenei.
kai | wā | inu | hua |
tuatahi | 8:00 | - | E tūtohutia ana kia pau ngā kai warowaihā i roto i te nui o 150 g taea e te reira i Buckwheat, raihi, semolina, te witi pāreti parei ranei. Kia oti i te parakuihi hua kohuatia me etahi huawhenua / hua. |
tuarua | 9: 00-9: 30 | He mea tika ki te inu tea, kawhe ranei wai i roto i te nui o kore ake atu i te 500 ml. | - |
tuatoru | 11:00 | - | Kohuatia hua me te totokore (150 g) |
tuawha | 12: 00-12: 30 | Water, kawhe, tea ranei wai (500 ml). | - |
tuarima | 14:00 | Water tea (500 mL) ranei. | Harore, huawhenua huamata tetahi (200 g), kai ngako-iti ranei ika / kaimoana (100 g) ranei. |
tuaono | 17:00 | Tea wai (0.5 L) ranei. | Just rite i roto i te haora 2: warowaihā (200 g) me te pūmua (100 g) o te kai. |
te whitu o | 20:30 | 200 ml o miraka pē, te waiu waiu kawa ranei. | 100 go o tīhi tetahi pūmua ranei. |
ihirangi pūngoi o tenei kai ko e pā ana ki 1300 kcal.
tūtohu me'akai e te kai ki te kai tōtika tika?
hoatu ki runga tokomaha iwi parakuihi mo te take e te mea o te reira, i roto i to ratou whakaaro, e taea e nui. kia tenei ariā kia maka atu o tona matenga, mai ko ia te kai tino nui i roto i te ra, a kore e taea te whakaaro te taketake o te kai tōtika tika mō te ngaronga taimaha kahore ia. Me'akai tūtohu:
- Kia tino ki te kai parakuihi warowaihā kai.
- E kore e tino fakangatangata te rōpū o kai, ara e kore te reka e hiahia ki te hoatu ki runga ake.
- Hei etahi te tahua, na ko reira pai-taurite, kai, me te kore whiwhi hōhā.
- Kaua e hemokai - he taumaha hoki te tinana.
- Whakaurua i te tahua mō atu hua me huawhenua.
- Kai hua citrus me te paināporo, rite to ratou i te kaha ki te tahu ngako.
- Homai ake parai rawa, tote, fatty me ngā kai he paowa.
- Kaua e wareware ki te inu i te wai mania.
Turanga o te kai tōtika tika mō te mate taimaha: te tahua
E whakaatu ana tēnei ripanga aha e taea e kai puta noa i te ra.
kai | kōwhiringa 1 | kōwhiringa 2 | kōwhiringa 3 | kōwhiringa 4 | kōwhiringa 5 |
parakuihi | Miraka tepe kopu totokore, hua me te kawhe / tea. | pāreti raihi ki te hua maroke me te tea matomato. | pāreti Buckwheat ki huamata huawhenua me te tea. | Oatmeal ki aporo i tunua, me te tea / te taofe. | tiu Tīhi me te inu ki te pata, wai tea matomato ranei. |
tina | Yogurt me wōnati. | Panana me te miraka pē. | hope hupa me te tīhi. | Apple me te miraka pē. | Panana me te miraka pē. |
tina | Fish hupa, huawhenua koromamao, uma heihei kohua, compote hua. | Huawhenua hupa, kohuatia, penupenu rīwai, wai, huamata huawhenua. | raihi Brown, hupa, pata, ika tunua, huamata. | Hupa, Buckwheat pāreti, cutlet heihei, tatao hua. | Cabbage hupa, keke ika, penupenu rīwai, wai. |
paramanawa ahiahi | Yogurt tīhi ranei. | Inu ki te koukou pata. | Yogurt ki piki, āperekoti maroke ranei. | huamata Fruit me pihikete. | hua maroke me nati, me te miraka. |
tina | Huawhenua huamata ki ika, ko Rotongaio, miraka pē. | Huawhenua kohuatia ki ika me te parani taro, tea. | aho Heihei ki vinaigrette, tea matomato. | Huawhenua kohuatia me ham, tea. | Paopaohia ki huamata huawhenua me te tea matomato. |
Ko te tikanga o te tunu kai, me tona tūranga i roto i te kai tōtika
Ko te ture supply matua mō te ngaronga taimaha, te tahua i o e kua whakaahuatia i runga ano, ngā me tikanga tunu motuhake. Na, ko te reira pai ki te whakarere i te whakamahi o te kohua i te mea katoa he kino mo te kopu, me te ate Refried kai. kaiāwhina Perfect i roto i te faaineineraa e multivarka, tima, tunutunu paraharaha aero, me te ohie. Ka taea te tunua Products i roto i te oumu.
mutunga
Kia mahara ki te taketake o te kai tōtika ana mo nga wahine mate taimaha he kuware, engari ka te hua i muri i te whakawhitinga ki te tahua hauora kia ua rawa hohoro, a taea te kite te reira i runga i te ahua e kore e anake, engari ano mo te hauora whānui.
Ko te mahi o te pūnaha gastrointestinal whai wāhi tino hira mo te tinana katoa, ahakoa e mohio ana he tokomaha te iwi, me te kore e mohio. Te nuinga pānga ki te kaha o te wātea i te mate, no te mea e ara te pūtau tiaki i roto i tenei okana. Kai tika - te tikanga reira ki te kia hauora roto me waho!
Similar articles
Trending Now