Tiyenera kudziŵa kuti chitsanzo cha mbale ndi kuphatikiza kwabwino kwa kudzazidwa ndi zakudya zopangira zakudya. Kuchita izi, pali dongosolo lapadera limene lingapangitse kuti zitsimikizidwe zidzakwaniritsidwe, komanso kuthandizira kuchepetsa thupi. Chitsanzo chabwino cha momwe mungagwiritsire ntchito komanso zomwe mukufuna kugwiritsa ntchito, zidzakuthandizani kuti mukhale ndi chidwi pa zakudya zomwe zimapangitsa kuti muchepetse kulemera kwa zinthu zosafunikira komanso zoyipa. Ndondomekoyi yapangidwa kuti ikhale yolemera, komanso kukhala ndi thanzi labwino.
Mbiri ya chitsanzo
Katswiri wa sayansi ya sayansi kuchokera ku Finlande zaka 80 zazaka zapitazi wayamba njira yoyesera kuti chitukuko cha "Zojambula Zamtundu" zitheke. Anapangidwira kuti adziwe mfundo za zakudya zomveka bwino popanda khama. Njirayi ikuwerengedwera kuti zowona kuti zakudya zakhala ndi njira yowonongeka komanso yabwino. Pachifukwa ichi ndikofunika kusankha zakudya zokhazo "zofunika" ndikuwonetsetsa kulemera kwake. Ndiko kuti chiŵerengero cha zakudya sayenera kupitirira mlingo wokhazikika. Komanso, odyetserako zakudya adapeza kuti kugwiritsidwa kwabwino kwa chakudya pamphepete kudzakhala ngati maonekedwe. Njira ya sayansi ya ku Finland imathandiza kupeŵa kulemerera, zovuta komanso kwa anthu ena kuwerengedwa mopitirira malire. Choncho, ngati mukufuna kutaya thupi, ndiye tsiku lililonse mumadzizunza nokha ndi ziwerengero za arithmetical kuti muzindikire kuchuluka kwa ma kalori ogwiritsidwa ntchito. Koma mbaleyo imathandizira kudziwa kuchuluka kwa zopatsa mphamvu, chakudya, mafuta, mapuloteni komanso zinthu zina.
Mphamvu yamagetsi yosavuta
Kuti mupeze luso mu njira yoperekera kulemera kwa mbale, muyenera kutenga mbale imodzi yomwe ingakhale yolemera mamita masentimita 23. Kenaka malingaliro agawanike mu magawo awiri ofanana. Gawo loyamba lidzakhale ndi udindo wodzazidwa ndi masamba, omwe mulibe wowuma: kabichi, tomato, nkhaka, anyezi, kaloti, broccoli, zukini, kolifulawa ndi zina zotero. Sikoyenera kuphika ndiwo zamasamba, mungagwiritse ntchito ena mwa mtundu wawo, chinthu chachikulu ndicho kusamalira ukhondo.
Ngati mukufuna kupanga chophimba, ndiye konzekerani saladi ndi kusangalala ndi kukoma, kutaya thupi. Mwa njirayi, kuchuluka kwa masamba omwe amadya alibe zoperewera, pamene mumagwiritsa ntchito bwino, thupi lanu limakhala bwino. Koma samalani pamene muyamba kuthirira saladi ya masamba ndi mayonesi, batala ndi zina zomwe zili ndi mafuta. Kutentha makilogalamu, mandimu (madzi ake amatha kufalikira m'malo mwa mafuta), msuzi wa soya, viniga wosasa, mafuta ochokera ku tchire kapena mafuta a yoghurt. Ngati mwaganiza kugwiritsa ntchito ngati kuvala mafuta a masamba, ndiye njira yabwinoyi. Koma musadye supuni 2 pa nthawi imodzi.
Njira yabwino ndi yothira ndiwo zamasamba ndi ndiwo zamasamba, phwando lawo siliyenera kukhala lokwanira, koma mochuluka, ndiko kuti, pamphepete mwa mbale yokhayo sizimawoneke. Njirayi ndi yolondola chifukwa chakuti makilogalamu omwe ali ndi mankhwalawa ndi ochepa kwambiri. Yambani kudya chakudya ndi iwo, ndipo pang'onopang'ono inespechno amasunthira ku mbali zina za mbale. Magulu ayenera kugawa magawo anayi.
Mfundo yoyenera kudya
Mfundo yoyamba: Mukayamba kudya masamba, mumathera nthawi yochuluka. Choncho, pamene mukufufuza ubongo wanu mumagwiritsa ntchito zomwe mukudziwa zokhudza kudya zakudya m'thupi. Choncho, mukudziwa kale kuti muli odzaza pang'ono ndipo ndi zochuluka bwanji mukusowa chakudya chokwanira. Monga mukudziwira, kuti chizindikiro chogonjera kufika ku ubongo chimatenga mphindi 15.
Mfundo yachiwiri. Asayansi asonyeza kuti mankhwalaŵa ali ndi zinthu zambiri zamagulu. Amadzaza m'mimba mwako ndikuyamba kuledzera. Izi ndizomwe nthawi iliyonse mukufunikira chakudya chofanana kuti mudzaze m'mimba. Ngati mumadzaza ndi masamba omwe ali ndi makilogalamu osachepera, mungathe kuchepetsa kulemera.
Mbali zina za mbaleyo zili ndi mbale zabwino ndi nsomba, komanso mbale yotsatira. Kuyambira ndi ndiwo zamasamba, mumachepetsa mlingo wa ziwalo zina za mbale ndipo motero mumakhala zakudya zamtundu wa kalori. Koma pali ubwino wina, chifukwa masamba ali ndi udindo woteteza thupi ndi kutenga mavitamini ambiri.
Kenaka, muyenera kugawa theka lachiwiri kukhala magawo awiri kuti mudzaze malo. Gawo limodzi liyenera kudzazidwa ndi zinthu zomwe zili ndi mapuloteni. Mwachitsanzo, nkhuku, nsomba, nyama, Turkey, mazira, bowa ndi zina zotero. Gawo lina linaperekedwa ku mbale ya kumbali. Pafupifupi 120-150 magalamu amapatsidwa zokongoletsa. Mwachitsanzo: mbatata, buckwheat (galasi), mpunga, pasta, chimanga, ndi zina zotero. Ngati mukufuna, mukhoza kuthetsa zonsezi ndi mkate, koma ziyenera kukhala zakuda kapena za-mbewu.
Njira Yamphamvu
Zakudya zimatanthauza zakudya ziwiri pa tsiku: mukhoza kudya chakudya chamadzulo ndi chakudya chamadzulo. Koma mchere umaperekedwanso kwa mchere ngati simugwiritsa ntchito molakwa. Izi ziyenera kukhala kapu ya zipatso kapena zipatso imodzi, mkaka wokometsera kapena kefir. Ndikoyenera kudziwa kuti mungadye m'dongosolo lanu, simudye nthawi ya 6 koloko masana kapena 7 koloko masana, mukhoza kudya nthawi iliyonse ya tsiku, chinthu chachikulu ndi chakuti mutadzuka 2 kapena 2.5. Kumbukirani, musanagone, muyenera kusamuka kwa maola atatu.
Zakudya zabwino ndi mbale
Chipangizo ndi mtundu wa diso. Choyamba, muyenera kusonyeza kuleza mtima ndi chilango. Nthawi yoyamba, ndiye kuti mudzakhala ndi kalembedwe ndipo simuyenera kudzipusitsa nokha mwanjira iliyonse. Onetsetsani kuti musatayike mwakamodzi. Komabe, musakwiyitse, chifukwa njirayi idzakupangitsani kukhala okongola ndi oyeretsedwa.