M'nthaŵi yathu ino, asayansi alemba njira zomwe zimapangidwira bwino komanso zosankha zakudya kwa othamanga omwe ali ndi zochitika zosiyanasiyana panthawi yophunzitsa. Masewera onse akuluakulu adagawidwa m'magulu akulu asanu:
- Ndi kuchita khama pang'ono
- Ndi masewera olimbitsa thupi
- Ndili ndi zida zowonjezereka, zosalekeza
- Ndi kuchita masewera olimbitsa thupi nthawi yaitali
- Nkhani pa mpikisano ndi masewera olimbitsa thupi.
Ngakhale kuti pali njira zamakono, pali malamulo ambiri omwe sayenera kutsatiridwa ndi othamanga, komanso ndi aliyense wa ife.
Chakudya cholimbikitsidwa pa zolimbitsa thupi pamene mukuchita masewera olimbitsa thupi
1. Pewani mchere wambiri mu chakudya.
2. Kusintha chakudya chamagazi kuti thupi likhale ndi fructose ndi chakudya, zomwe zimawoneka mosavuta ndi thupi (kupanikizana, madzi, uchi, zipatso).
3. Chakudya chiyenera kukhala ndi mapuloteni komanso oyenera mu mchere ndi mavitamini.
4. Zakudyazi ziyenera kulemekezedwa. Muyenera kuyesa kudya nthawi inayake. Gwiritsani ntchito chakudya ayenera kukhala maola awiri musanayambe kuchita masewera olimbitsa thupi, chifukwa ayenera kupukutidwa ndi kudwalitsidwa ndi thupi.
5. Ngati munthu akusowa chakudya, zomwe zimachitika kawirikawiri atakhala ndi katundu wambiri, amafunika kufalitsa zakudya zomwe zimadya zakudya.
6. Pambuyo pa kuphunzitsidwa, muyenera kupanga magetsi. Kuti muchite izi, muyenera kudya lalanje, mphesa kapena oatmeal makeke. Pa zakudya zakuthupi zolimba, chakudya chiyenera kukhala nthawi zisanu ndi chimodzi, zomwe zipatso ndi ndiwo zamasamba ziyenera kupanga 10 peresenti ya zakudya zonse.
7. Kuwonjezeredwa kwa thupi nthawi zonse ndi mapuloteni, omwe amagwiritsidwa ntchito kwambiri pamtundu waukulu. Kuwonjezera pamenepo, ndizofunikira kwa wothamanga, monga zomangamanga zamoyo zonse, ndi kuwonjezera minofu. Zinadziwika kuti thupi la wothamanga tsiku ndi tsiku limataya pafupifupi magalamu 15 a mapuloteni mu maphunziro. Choncho, ngati chakudya chokwanira sichikwanira, thupi limatulutsa mofulumira kwambiri.
8. Masiku angapo musanayambe maphunziro kapena mpikisano, thupi liyenera kupatsidwa chakudya chokwanira komanso chakudya chamagulu, kuti mphamvu ikhale yosungidwa m'thupi. Panthawi imeneyi, muyenera kuyenda mosavuta mumlengalenga komanso kumwa madzi ambiri, komanso kutenga multivitamins.
9. Kugwirizana ndi boma labwino la madzi. Thupi lathu liyenera kulandira madzi okwanira okwanira. Ngati mutaya madzi okwanira 1%, mumayamba kumva ludzu, 3% - chipiriro chotsika, 5% - munthu akugwera mu chisokonezo. Pa kutentha kwa mpweya pamwamba madigiri 27 ndi katundu wolemera, thupi limataya oposa 2 malita a madzi mu ora limodzi.
10. Kuyerekeza kwa madzi ndi thupi kumabwera kuchokera ku mawerengedwe a 1 l / h, choncho musanayambe kumwa mowa kwambiri, imwani kumwa theka la lita imodzi yamadzi musanaphunzitse.
11. Ngati ntchitoyi ikukonzekera kwa mphindi 45 kapena kuposerapo, ora lisanayambe kuphunzitsidwa bwino kumwa zakumwa zamchere zomwe zili ndi madzi a mandimu, uchi, mavitamini ndi mchere.
Kumbukirani za zakudya zoyenera komanso maphunziro abwino.