Momwe mungakhalire: idyani m'mawa kapena ayi?
Amayi ndi atsikana ambiri omwe akuyesetsa kuti apeze thupi loyenera, amaganiza kuti chakudya cham'mawa chamakono ndi zakudya zina zomwe zimachepetsa kulemera, choncho amangofuna zakudya zokha. Izi ndizolakwika.
Usiku timagona, ndipo thupi limagwira ntchito, limakumba chakudya chomwe timadya tsiku lonse. Mphamvu zathu zimapita ku mfundo yakuti maselo amasinthidwa, ndipo ziwalo ndi ziphuphu zimadyetsedwa. Anthu samadya usiku, koma paliponse, pamene amadzuka m'ma 3 koloko mmawa kuti amwe madzi ndipo nthawi yomweyo amadya sangweji.
Ndi chifukwa chake timadzuka m'mawa ndikumva njala, ngakhale pamene sitikufuna kudya. Maselo athu amamva izi, chifukwa amalephera, poizoni amasonkhanitsa ndipo pali madzi ochepa kwambiri, ndipo kuti thupi liyambe kugwira ntchito, nkofunika kudya chakudya cham'mawa.
Kodi mukuganizabe kudya m'mawa kapena ayi?
Njira nambala 1: Musadye kadzutsa
Osati tsiku limodzi kapena awiri musanafike, mu ora mudzawona kuchuluka kwa zomwe mumakhumudwitsidwa nazo komanso kukhumudwitsa. Ubongo wachepetsa kuchepa kwa shuga, ndipo simunawubwezeretse, kotero ubongo suwukonda, umakwiya ndipo umatulutsa mitsempha kuti uchititse kusakaniza kwa shuga, shuga imachotsedwa kwambiri pachiwindi cha mbewa, kotero umakhala wofooka.
Pamene shuga sichidzatha, ndiye kuti mudzamva njala yosayembekezereka yomwe mumadya kwambiri kuposa momwe mukusowa. Zogulitsa sizingakhale zathanzi ndi zothandiza, koma izo zidzagwa pansi pa mkono wanu, chifukwa inu mudzakhala ndi njala kwambiri. Chotsatira chake, pitirizani kudyetsa kudya ndi zakudya zochuluka m'chuuno, matako ndi m'mimba.
Njira nambala 2: Chakudya cham'mawa
Mmawa uliwonse mudzamwa timadziti tambiri, khofi, kudya muesli, buns ndi mbewu za poppy ndi mkaka wosakaniza, masangweji a chokoleti. Kodi mukuganiza kuti izi ndi zothandiza? Izo zimangowoneka kwa inu! Izi ndi chakudya chokhazikika, chomwe chimapangitsa kuti shuga muzizizidwe.
Chotsatira chake, nthenda ya m'mimba imayamba kutulutsa insulini, ndipo shuga yonseyi imayikidwa ngati mafuta m'chiuno mwathu ndi m'chiuno. Ndipo chifukwa chakuti shuga mwamsanga imatembenuka kukhala mkuntho, mumayesanso kudya, ndipo masana sikumayandikira, kotero yambani, "masulani" masangweji, kudya zakudya zowonjezera.
Njira nambala 3: Konzani kadzutsa
Njira iyi ndi yabwino kwa china chilichonse. Simudzamva njala, ndipo mudzakhala wolondola, popanda kuwononga chiwerengerocho. Kodi mungasankhe bwanji zinthu zothandiza ndi zolondola? M'mawa, nthawi zonse sikuti nthawi yophika zakudya zakutali pafupi ndi chitofu. Chakudya cham'mawa choyenera sichiyenera kuphikidwa kwa nthawi yayitali.
Zida zomwe muyenera kusankha kuti zikhale zochepa
Kodi chinthu chofunika kwambiri pa kadzutsa ndi chiyani? Pezani calories zokwanira kuti mugwiritse ntchito thupi ndi kulingalira zinthu zothandiza. Mu zakudya zanu muyenera kukhala ndi mafuta, mapuloteni ndi chakudya ndi mitsempha, koma pang'onopang'ono.
Chigawo choyamba cha kadzutsa ndi chakudya chokwanira, chomwe chingakhale ngati wowuma kapena glycogen. Mukhoza kudya phulusa kapena mafuta otentha pamadzi kapena mkaka wambiri, muesli wopanda zowonjezera. Kwa izi, muyenera kuwonjezera mapuloteni mu mawonekedwe a cutlet steamed, nkhuku yophika kapena mazira. M'malo mwa mankhwala, mungadye mkaka.
Mafuta ayenera kukhalaponso. Ndi zabwino kwambiri ngati ndi bwino mafuta kapena masamba. Zipatso ndi ndiwo zamasamba ziyenera kukhala pa chakudya chanu cham'mawa. Mukhoza kudula kapena saladi.
Ngati simukudya chakudya cham'mawa ndipo simukufuna kukhala ndi njala, poyamba choyamba mudye zipatso ndi theka la dzira, ndipo pang'onopang'ono muzolowere kudya.
Ndibwino kuti mukhale ndi kapu ya khofi yachilengedwe pa kadzutsa, koma musasungunuke. Mukhoza kumwa mutu wakuda, umathandizanso kuchepetsa thupi. Phunzirani kumwa tiyi ndi khofi popanda shuga ndi zonona.
Pali nthano zambiri zokhudza zomwe mungadye kadzutsa, ndipo osati. Makamaka TV ndi magazini amatipatsa ife kuti ndikofunikira kumwa madzi a mandimu m'mawa, mkate umagwiritsidwa ntchito mmalo mwa mkate, ndipo amuses nthawi zambiri ndibwino kadzutsa kadzutsa. Tsopano inu mukumvetsa kuti izi siziri choncho kwenikweni.
- Orange. Mwachidziwikire, ndiwothandiza kwambiri, ali ndi vitamini C wambiri, koma palibe madzi osakanizidwa angagwiritsidwe ntchito kadzutsa. Zili ndi amino acid, zomwe zimakwiyitsa chapamimba mucosa ndipo timakhala ndi malingaliro. Kuonjezera apo, zidulo zimawononga zowola dzino. Asayansi a Boston anapeza chinthu chodabwitsa kwambiri: Madzi a lalanje a tsiku ndi tsiku ndi owopsa, chifukwa chakuti kuthekera kwa matenda opatsirana kumawonjezeka ndi 40%.
- Yogonana. Ambiri amanena kuti ngati mudya m'mawa, ndiye kuti muwonjezereka chitetezo chamthupi, sipadzakhala chisokonezo mu ntchito m'mimba ndi matumbo, ndipo microflora idzadzazidwa ndi mabakiteriya othandiza. Ndizowonetsa chabe. Yogurtnikak sangathe kuthandizira chitetezo cha m'thupi, koma kefir ndi yothandiza kwambiri pa ntchito ya mmimba. Mu ma yogurtahnets ambiri, osati kuti pali mabakiteriya amoyo komanso amoyo, koma palibe mavitamini a mkaka konse. Zonse za yogurts zimapangidwa kuchokera ku ufa wouma, chifukwa choti akhoza kusungidwa kwa nthawi yaitali. Zipatso ndi zipatso, zomwe ziyenera kukhala zatsopano, zimangokhala ngati kuteteza ndi madzi. Kuonjezera apo, iwo amawonjezera mazira, shuga, m'malo osakaniza ndi zokometsera. Choncho posankha yogurt, kumbukirani kuti masamulo moyo ayenera kukhala osachepera masabata awiri.
- Muesli. Chili chabwino kuposa chakudya cham'mawa chomwe simungapeze, chopanda pake! Kuti apange muesli, amayendetsa phokoso, lomwe nthawi yomweyo limataya zinthu zonse zothandiza, zipatso zouma zomwe ziri mu muesli zimachitidwa ndi mpweya wa sulfuric. Kotero iwo amawoneka ophwanyika, koma sakuvomerezeka kuti adye. Pambuyo pake, ziphuphuzo ndi zokazinga ndipo zimachiritsidwa. Ogulitsa zakudya za ku France adapeza kuti mitundu ina ya muesli imakhala ndi mafuta ochulukirapo kusiyana ndi chakudya chofulumira. Choncho, njira yabwino kwambiri ndiyobwezeretsa mbeu ndi oatmeal ndikuwonjezera zipatso zowonjezereka.
- Zowonjezera. Zabwino kuposa mikate zikhoza kokha kukhala mkate kuchokera ku mbewu zonse. Zikhoza kudyedwa, chifukwa zimakhutitsa njala ndipo zimakhala ndi mavitamini komanso zimatsata zinthu, koma ziribe kukoma konse. Koma omwe ali amchere - simungakhoze kudya, chifukwa ali ndi zowonjezera zambiri ndi kalori wokhutira ndi ofanana ndi kalori wokhutira mkate wamba.
- Fatty syr. Inu simusowa kuti muzipereka izo! Tchizi ndi choonadi zili ndi mafuta ambiri, koma ndi zothandiza kwambiri. Ngakhale madokotala amanena kuti anthu odwala ayenera kubweretsa chakudya chawo.
- Nthomba. Sikoyenera kukana iwo chifukwa cha caloriki. Mu chipatso ichi, chiwerengero chochepa cha acidity ndipo m'mawa chidzasangalatsa mimba yanu. Inde, mulibe zidutswa zisanu, koma wina sangakupweteketseni, koma phindu lokha, komanso amachititsa ubongo kugwira ntchito.
- Brown shuga. Shuga weniweni wa nzimbe ndi wofunika kwambiri kuposa shuga woyera, uli ndi zinthu zambiri, koma sizitsika mtengo kuti ukhale wovuta. Ndi shuga wofiirira umene mumauwona m'masitolo, makamaka, woyera, womwe umakonzedwanso ndi chiwonongeko.
Zitsanzo za kadzutsa kothandiza ndi zokoma:
- Oatmeal ndi zakuda, zakuda khofi yachilengedwe, toast ndi mafuta ndi tchizi.
- Phalaji la Buckwheat ndi masamba ndi mphutsi yodula, ora lakuda ndi mandimu.
- Casserole ndi kanyumba tchizi ndi maapulo, tiyi wobiriwira.
- Madzi otentha ndi tchizi ndi katsabola, khofi.
- Mkate wawang'ono wa pita ndi nkhuku yophika ndi phwetekere, kapu ya zipatso.
Mulimonsemo sichiyenera kudya kadzutsa. Zakudya zabwino ndi zathanzi zimakupatsani mphamvu kuti mukhale olimba, koma mwanjira ina iliyonse masentimita osakanizika pachiuno ndi m'chiuno.