Chakudya choyenera m'thupi labwino

Ubwino ndi chimodzi mwa mitundu yovuta kwambiri yochita masewera olimbitsa thupi. Mukamagwira ntchito yamagalimotoyi, simukusowa maphunziro oyambirira, simukuyenera kulipira pafupipafupi kuti mupite kumapikisano apadera kapena masewera olimbitsa thupi, palibe chifukwa chogula masitima okwera mtengo ndi zipangizo zina zamasewera. Komabe, kuti mukwaniritse zotsatira za thanzi ndikuchotsani kulemera kwakukulu pamene muthamanga kokha chilakolako ndipo kupezeka kwa nthawi yaulere yophunzitsa sikukwanira. Chowonadi ndi chakuti pafupifupi 50 peresenti ya kupambana mu kuyendetsa mpikisano wothamanga ikuwonetsedwa ndi chakudya chokonzedwa bwino.

Ngati mukuganiza kuti muthamanga mpikisano wothamanga, ndiye pamene mukudya zakudya zoyenera, muyenera choyamba kuwona kuwonjezeka kwa ndalama zomwe thupi limagwiritsa ntchito pochita khama. Malingana ndi nthawi yaitali yomwe amakowa amapeza komanso nthawi yomwe mumathamanga, thupi lanu liyenera kulandira pafupifupi 3500 - 4500 kcal patsiku. Ngati, ngati cholinga chanu, osati kungodziletsa nokha, komanso kuchotsa kulemera kolemera, ndiye kuti mtengo wa caloriki womwe umapezeka tsiku la zakudya uyenera kuchepetsedwa pang'ono. Mndandanda wa zakudya zomwe mukuphika pokhudzana ndi caloriki zimatha kusankhidwa pogwiritsa ntchito magome apadera m'mabuku okhudzana ndi zakudya.

Kudya chakudya kumathamanga kugawidwa 4-5 pa tsiku. Pofuna kuwonetseratu kuti zakudya zakudya zimakhala bwino komanso kupeŵa kuoneka kovuta panthawi yomwe ikuyendetsa bwino ndiyetu muyenera kuyamba kuphunzitsa osati kale kusiyana ndi maola 1-1.5 mutatha kudya. Pambuyo pochita masewera olimbitsa thupi mwatha, muyeneranso kuyembekezera nthawi yambiri musanayambe kudya - pafupifupi ora kapena theka la ora.

Zakudya zabwino mukamachita masewera olimbitsa thupi zimathandizanso thupi kuti likhale ndi mapuloteni. Choncho, kwa amayi omwe ali ndi mphamvu yotereyi, kuchuluka kwa mapuloteni pa chakudya cha tsiku ndi tsiku ndi pafupifupi 100 - 130 g. Zakuloteni zimafunikira kuti thupi likhale lofewa komanso kukula kwake. Chiwerengero chachikulu cha zigawo zofunikazi za zakudya zimapezeka nyama, nsomba, mkaka ndi mkaka, mazira, nandolo, nyemba.

Koma magwero aakulu a mphamvu pothamanga ndi mafuta ndi chakudya. Zakudya zambiri zimapezeka m'magulu osiyanasiyana a mkate, m'mbewu zambewu, m'masitolo komanso mu ufa. Mafuta pa zakudya zathu ndi mafuta, nsomba zamtundu ndi nyama. Ngati mukufunikira thanzi labwino kuti muchepetse thupi, muyenera kuchepetsa kudya kwa kalori mwa kuchepetsa kuchuluka kwa chakudya ndi mafuta mu chakudya chanu, koma palibe chifukwa choti muchepetse kugwiritsa ntchito mapuloteni. Mwa kuchepetsa kuchuluka kwa chakudya ndi mafuta omwe amadya, motero, mukakhala ndi thanzi labwino, mumakakamiza thupi lanu kugwiritsira ntchito malo osungirako mafuta kuti atenge mphamvu zosowa, zomwe zingasokoneze mwakuya wanu. Chifukwa cha ichi, thupi ndi lochepa komanso lochepa.

Mbali ina yofunikira imene iyeneranso kuganiziridwa pakukonzekera chakudya chokwanira pamene ikuyenda, ndikofunikira kofunikira kwa thupi kwa mchere ndi mavitamini. Pofuna kuthetsa vutoli, ndi bwino kugwiritsa ntchito vitamini-mineral complexes. Mu mankhwala alionse tsopano mungapeze mankhwala osiyanasiyana oterewa. Kuonjezerapo, mutatha kuyendetsa bwino mutha kuzimitsa ludzu lanu - mugwiritsireni ntchito madzi amchere kapena timadziti tam'madzi (madzi amchere amapezeka mu cations ndi anions oyenera thupi, ndipo madzi ndi mavitamini).

Kumbukirani kuti ngati muyesa kukonza zakudya malinga ndi zomwe tatchula pamwambapa, mu miyezi ingapo chiwerengero chanu chidzakhala chochepa kwambiri, ndipo kilogalamu zina zidzachoka pang'onopang'ono.