Choyamba, simukusowa kusankha zakudya kwa atsikana omwe ali ochepa kwambiri, ngati kulemera kwakukulu sikunali kovuta kwambiri kuti muwone ngati ndi matenda, ndiye kuti mukhoza kuchepetsa kulemera kwa chakudya.
Kodi muyenera kusankha zakudya ziti?
Posankha zakudya, musaiwale kuti zakudyazo ziyenera kukhala ndizozoloŵera zakudya. Izi sizikutanthawuza kuti muyenera kusiya zakudya zowonongeka, zomwe zingathe kulembetsa zakudya, koma zisakhale maziko ake. Ndipo chofunikira kwambiri - yesani zakudya, mutakhala nthawi yaitali bwanji kuti mukhalepo.
Kodi nthawi yayitali ndi iti?
Yankho lolondola ku funso ili ndi moyo wanu wonse. Kuti musankhe bwino zakudya, m'pofunikira kuti mutsogoleredwe muzinthu zamagetsi, zokhudzana ndi zinthu zovulaza komanso zothandiza zomwe zilipo.
Choncho, tinganene kuti kukhala pa mono-zakudya n'kovuta, chifukwa simungadye buckwheat kapena maapulo okha?
Zakudya za Mono nthawi zambiri zimalimbikitsidwa kuti zisatsatire zoposa masabata awiri. Ndipo ndithudi, panthawiyi mayiyo amakula kwambiri, chifukwa chakudyacho n'chochepa. Koma chakudyacho chitatha ndipo kubwerera ku chakudya chake chachilendo, kulemera kwake kumabwereranso. Choncho, kugwiritsira ntchito zakudya zoterozo sikungakhale kwanzeru, ngati kuli koyenera kukwaniritsa zotsatira za nthawi yaitali.
Mothandizidwa ndi mono-zakudya, mutha kukwaniritsa thupi kangapo pamwezi. Pazinthu izi, zakudya za apulo ndi zabwino kwambiri, chifukwa maapulo ali olemera kwambiri mu maonekedwe ndi mavitamini, omwe sapezeka muzinthu zina. Komabe masiku otsegula ma apulo amathandiza kuchotsa edema ndipo amawerengedwa ndi njira yogwira ntchito yoteteza matenda a atherosclerosis. Mmodzi mwa zakudya zosiyanasiyana ndi zakudya za ku Japan, sizingaganizidwe kuti ndi mono-zakudya mwachindunji, koma zimakhala zolimba ndipo zimawerengedwera masiku 13, zingagwiritsidwe ntchito kangapo pachaka, kuti zitsuke thupi ndi kulemera kwake.
Zakudya zina zimalimbikitsa kudya 6-8 pa tsiku, mungatani kuti muchepe kwambiri?
Kuti mukhalebe wolemera komanso kupewa matenda m'thupi, zimalimbikitsa kudya kasachepera 4 patsiku. Chifukwa cha izi ndi chophweka - ndi nthawi yayitali pakati pa chakudya, pali njala yamphamvu ndipo chifukwa cha ichi mukhoza kudziletsa nokha ndi kudya zambiri kuposa momwe mukufunira.
Komabe, chakudya chazing'ono sikutanthauza kuti chakudya chonse chachisanu ndi chimodzi chiyenera kukhala cholimba, chokhala ndi zakudya zingapo, simukusowa chakudya choposa 3, zina zonse zimakhala zosakaniza ndi saladi, zipatso kapena mkaka.
Lamulo lina lofunika - chakudya chamadzulo chiyenera kuchitika pasanafike 7 koloko masana. Koma ngati mumagona mochedwa, mungathe kudzipumula nokha ndi kanyumba kakang'ono ka mafuta, zipatso kapena kumwa kapu ya yogurt. Ili ndilo njira yotchuka kwambiri pa zakudya zomwe atsikana amakhala.
Kukhala pa chakudya, kumvetsetsa ngati kuli koyenera?
Inu muli pa njira yoyenera ndipo munasankha bwino ngati:
• Simukuganiza nthawi zonse zomwe mukufuna kudya, ndipo musadwale chifukwa cha njala yaikulu;
• Kunenepa kumachepa. Kwa nthawi yoyamba, kutaya thupi kumawonekeratu, koma pakapita nthawi imachepetsanso ndipo nthawi zina imasiya palimodzi. Pofuna kuthana ndi kuchepetsa kulemera kwa thupi, mukhoza kuyamba diary ndikulemba kusintha kwa zakudya ndi kulemera kwanu kumeneko. Izi zidzakuthandizira kufufuza momwe chakudyacho chikuyendera komanso kupanga chisankho choyenera pa momwe mungasinthire, ngati n'koyenera.
• Patatha masabata angapo, kunali kumverera kwachidziwitso ndi unyamata, kunakhala bwino kumverera ndi kumverera, panalibe kumverera kofooka, kuwonjezeka kwabwino ndi kukwiya kunatha.
• Zakudyazo zinathandiza kukwaniritsa kulemera kwake, ndikusunga.
Ngakhale chinthu chimodzi sichigwirizana ndi chenicheni, ndiye kuti zakudya zanu sizoyenera. Komabe, ngakhale zovuta zomwe zimatiphunzitsa zimatiphunzitsa zambiri, monga zotsatira, mudaphunzira zatsopano za thupi lanu. Ndipo ngati mutasankha zakudya zina, mumakhala okonzeka kwambiri ndipo mumasankha bwino.