Cholinga cha kupanga ndi kuthandiza kupeza chiwerengero chomwe chikugwirizana ndi zolinga. Koma mphamvuyo idzacheperachepera ngati chakudya chili cholakwika. Ndikofunikira kukumbukira kuti kupangidwanso kuwonjezera pa zochitika zathupi ndi njira yonse yowonjezera thupi, ndipo popanda chakudya chabwino ndizosatheka.
Ngati mukupanga zojambula mozama, ndiye kuwonjezera pa mapaundi owonjezera mukhoza kuchotsa matenda osiyanasiyana. Musanayambe kukonzekera ndi mutu, m'pofunikanso kukaonana ndi katswiri yemwe amalingalira za chilengedwe ndipo adzatsimikizira ngati dongosolo ili ndi loyenera kwa inu nokha. Izi ndizofunika, chifukwa kupangidwira makamaka kumapangidwira aliyense payekha, ndiye zotsatira zake zikhoza kukhala zazikulu. Menyu ya aliyense idzapangidwanso mogwirizana ndi chakudya cha munthu aliyense.
Nazi mfundo zochepa zofunika zofunika pazomwe zimakuchitikirani ndikukuuzani momwe mungadye bwino pamene mukupanga. Chofunika kwambiri ndi chakuti tsiku la kuphunzitsa simukusowa kudya kalori yapamwamba, chakudya chovuta kudya. Ndipotu, pokhapokha panthawi ya maphunziro, kukonza chakudya kudzachitika, ndipo kugawidwa kwa mphamvu ku ntchitoyi kudzakhala kovuta. Komanso musadye mwamsanga musanaphunzire, makamaka makamaka maola awiri musanayambe maphunziro. M'masiku omwe palibe maphunziro, pitirizani kuyang'ana zakudya zabwino. Yesetsani kuchepetsa kugwiritsira ntchito makilogalamu, koma osati kangapo, ndipo pafupifupi 20 peresenti. Chiwerengerochi chikhoza kusiyanasiyana, chifukwa chimapatsidwa ndi katswiri, kawirikawiri ndi wotsogolera wanu pakuumba. Dulani calories si ovuta, chifukwa mungathe kuchepetsa kuchuluka kwa chakudya chomwe mumadya, ndipo mutengere zakudya zina zowonjezera ndi zakudya zochepa. Kuchuluka kwa chakudya kumakhalabe chimodzimodzi, koma sipadzakhalanso vuto. Mwachitsanzo, mukhoza kulowetsa mkate wa chakudya, ng'ombe ya nkhuku, nkhumba ya nkhuku, kupanikizana kwa uchi ndi zina zotero. Ngakhale mutasiya kudya zokazinga mu nyama ya mafuta, ndi kuziika ndi zophika kapena zowonongeka, izi zimathandiza kuti chakudyacho chikhale cholondola. Yesetsani kudya zipatso zambiri ndi ndiwo zamasamba. Kawirikawiri, posankha zakudya, ziyenera kuganiziridwa kuti zakudya zomwe zili ndi zakudya zamtundu wambiri zowonjezera zakudya ndi wowonjezera. Chilichonse ndichibadwa mwachibadwa. Palibe chomwe chingakhale choipa kuposa chakudya chokhala ndi shuga wambiri (ma makeke, maswiti ndi zina zotero). Bwezerani zokoma ndi zipatso, zomwe zilibe shuga, koma fructose, yomwe imangowonjezera thupi. Koma simukusowa kudya kilogalamu imodzi patsiku. Kwa zamasamba palibe zoletsedwa zoterozo, zikhoza kukhala: zatsopano, zophika, zowonongeka, zowonjezera. Pewani yokazinga.
Kawirikawiri, ngati mutayamba kukamba za kukhumba, muyenera kukumbukira zinthu ziwiri: zimasonyeza thupi lachilengedwe ndi thupi lomwe limakhala chizoloŵezi. Nthawi zina simungathe kukana mkate wothirira pakamwa kapena sandwich ndi soseji. Zizolowezi zimathandiza osati kwambiri, kotero pakudya, zimayenera kusinthidwa kukhala zolondola.
Mukulinganiza, pali dongosolo la kudya kwa caloric ya chakudya choyenera, chomwe chiri chofunikira kuti mukwaniritse zotsatira zabwino. Akatswiri ofufuza za sayansi adapeza kuti amayi ambiri amakhala mumzinda wamapiri 1600-1900 patsiku, 1200 omwe amagwiritsidwa ntchito pokhala ndi mitsempha ya mafupa, pa ntchito ya kupuma, mtima, ubongo, chiwindi ndi impso. Izi ndizochepa zomwe zidzagwiritsidwe ntchito, ngakhale titagona tulo. Choncho, pazinthu zina zonse, makilomita 400-700 okha amangogwiritsidwa ntchito, omwe ndi ofanana ndi ma mkate awiri. Pa nthawi yomweyo, pa ora la masewero olimbitsa thupi, pafupifupi 200-300 kcal amatenthedwa ndi kupanga. Choncho, ngati simukumbukira zopatsa mphamvu panthawi yophunzitsira, simungakhoze kuyembekezera zotsatira zabwino, pakuti mu moyo wamba timagwiritsira ntchito mphamvu zochepa kuposa zomwe timadya, pamene mphamvu yotsala imayikidwa mafuta. Kuwerengera mphamvu yamagetsi ya mankhwala sikovuta, pogwiritsa ntchito matebulo a calorie.
Kupanga kumagawidwa mu mitundu iwiri ya masewera olimbitsa thupi - anabolic ndi katatu. Anabolic ndi cholinga chowonjezera minofu ndi kulimbitsa. Katemera - kuchepetsa minofu ndi kuchotsa kulemera kwakukulu. Choncho, chakudya cha mitundu iliyonse chidzakhala chosiyana. Ngati mwasankha kupeza minofu yambiri ndikupangitsa kuti minofu ikhale yotanuka kwambiri, ndiko kuti, sankhani masewera olimbitsa thupi, mugwiritsire ntchito mapuloteni ola limodzi musanaphunzire. Puloteni wambiri imapezeka mu nyama, koma musamaipse. Idyani mitundu ina ya mapuloteni (nyemba, tirigu, kanyumba tchizi, tchizi, mazira ndi zina zambiri). Zindikirani kuti nyemba zofiira ndi mtsogoleri mwa mapuloteni peresenti pakati pa zakudya zina zamasamba. Pakadutsa supuni zitatu zokha za mankhwalawa. Ndipo mmalo mwa nkhuku mazira, zimalimbikitsidwa kugwiritsa ntchito zinziri ngati chakudya, chifukwa zimakhala ndi mavitamini othandiza kwambiri, komanso kuti zimagwiritsidwa ntchito mu mawonekedwe owoneka bwino ndi otetezeka, mosiyana ndi nkhuku, chifukwa sizitengera matenda. Koma ndibwino kugwiritsa ntchito mapuloteni otentha mu zakudya, chifukwa zimakhala bwino.
Ngati mwasankha kukamenyana ndi kulemera kwakukulu ndikusankha maphunziro apamwamba, chinthu chachikulu sichiyenera kugwiritsa ntchito shuga. Komanso ndikofunikira kusiya zakudya za mkaka. Ngakhale, mungathe kugwiritsa ntchito kefir ya mafuta ochepa, mafuta otsika kwambiri kapena kanyumba kakang'ono ka mafuta.
Amakhulupirira kuti kugwiritsa ntchito madzi amodzi panthawi yophunzitsa sikukhala ndi phindu pa thanzi ndi zotsatira. Koma alangizi othandizira kwambiri amalimbikitsa kuti mugwiritse ntchito mchere kapena madzi ozizira panthawi yophunzitsira, koma palibe chomwe chimakhala tiyi kapena madzi. Thupi limasowa madzi, koma sikuli koyenera kugwiritsa ntchito molakwa. Imwani kokha ngati mukufunadi.
Chiwerengero chanu ndi thanzi lanu liri m'manja mwanu, chifukwa tsopano mumadziwa kudya bwino pamene mukupanga. Chinthu chachikulu ndikufikitsa nkhaniyo moyenera. Bwino!