Aliyense akhoza "khungu" thupi lake, kwa ena, izi zimafuna thandizo la akatswiri komanso zakudya zabwino. Pambuyo pake, ngati simusintha chizoloŵezi chanu cha gastronomic, ndiye kuti khama lonse lidzayenda molakwika. Choncho, kodi mungadye bwanji bwino mukamachita masewera olimbitsa thupi ndi kuvina?
Lamulo loyamba ndi losavuta, lomwe liyenera kutengedwa kuchokera pa miniti yoyamba - kukana lokoma ndi ufa. Kuphatikizapo kuti zinthu zoterezi zimawononga chiwerengerocho, zimakhalanso ndi zotsatira zoipa pamkati mwa mano ndi thupi lonse.
Konzani moyenera chakudya.
Madokotala ambiri amalangiza kuti asadye zakudya zokazinga. Sikuti sizingowonjezera thupi, kotero pakakhala kufaka kwa mankhwala oopsa omwe amapangidwa. Ndikofunika kudya chakudya chamtundu kapena kuphika, ndipo mukhoza kuphika mbale mu microwave kapena pa grill.
Inde, zonsezi sizodzikongoletsa, koma zothandiza kwambiri. Ambiri amawonjezera ku mayonesi, ketchup kapena kirimu wowawasa, koma musachite izi. Komanso, zowonjezera zingalowe m'malo mwachitsanzo, ndi soya msuzi, mandimu kapena mafuta a masamba. Kawirikawiri, mugwiritseni ntchito zowonjezera ma calorie.
Chakudya cham'mawa cham'mawa.
Chakudya cham'mawa ndilo chakudya choyamba chimene tsikulo liyamba. Akatswiri amalangiza kuti asadye chakudya ndi chikho cha khofi ndi masangweji. Zoona zake n'zakuti usiku wonse thupi limatenga zakudya zonse zofunika, choncho m'mawa amafunikira "refuel". Mwa kuchuluka kwa chakudya chomwe amadya, kadzutsa akhoza kuyerekezedwa ndi kudya pambuyo pochita masewera olimbitsa thupi. Ngati mulibe chilakolako m'mawa, ndiye kuti mutha kuika chakudya cholimba ndi chakudya chamadzi. Mwachitsanzo, m'malo mwa mazira, tchizi kapena oatmeal, ndikwanira kudya yoghurt, kefir kapena muesli, wodzazidwa ndi mkaka.
Tengani zowonjezera zowonjezera thupi.
Chakudya chokhazikika, ngakhale choyenera, sikuthandiza nthawi zonse kukwaniritsira cholinga chomwe mukufuna. Anthu ena ali ndi zofooka mu thupi lawo, zomwe zingakonzedwe ndi kuthandizidwa ndi mavitamini owonjezera.
Pakati pa mavitamini ochepa, aliyense, mopanda malire, akulimbikitsidwa kugwiritsa ntchito vitamini-mineral complex. Kwa iwo omwe ali ndi thupi labwino ndi kuvina bwino, chakudya, mapuloteni, amino acid ndi mafuta osiyanasiyana owotcha aziyenera.
Imwani madzi ambiri.
Ambiri amayesa kutaya thupi poyesa zojambula zosiyanasiyana kapena kuyendera sauna. Izi ndizolakwika komanso zowopsa.
Aliyense amadziwa kuti munthu ndi 80% madzi. Kutha kwa madzi omwewa kumabweretsa kuwona kuti madzi a electrolyte amatha kusokonezeka, momwe mchere wofunikira ku thupi umangosambitsidwa. Kuwonjezera apo, ngati simukudya madzi okwanira mutatha kuchita masewera olimbitsa thupi kapena kuvina, izi sizithandizira kuchotsa mankhwalawa - lactic asidi - kuchokera mthupi mutaphunzitsidwa.
Musamamwe zakumwa za carbonate, monga zimakwiyitsa chapamimba mucosa, mkaka, chifukwa anthu ena ali ndi digestible mosavuta, ndipo timadziti timayambitsa ndi shuga, omwe amatembenuzidwa kukhala mafuta owonjezera.
Madzi ochepa omwe ali ndi botolo alibe ma calories, sizitenga mphamvu kuti azimere, ndipo zowonjezera zimachotsedwa mthupi mofulumira komanso mofulumira. Akatswiri amalimbikitsa kugwiritsa ntchito lita imodzi patsiku, koma bwino, ndithudi, awiri.
Musamamwe mowa.
Inde, aliyense amadziwa kuti mowa ndi wosavuta kugwiritsira ntchito, koma pochita masewera olimbitsa thupi kapena kuvina, kungayambitse kudya kwambiri. Zoona zake n'zakuti mowa wokha ndi wamchere kwambiri. Kumwa galasi limodzi, mowa, mowa pokhapokha pa makilogalamu, mungathe kuwonjezeka kulakalaka ndipo, motero, idyani zakudya zopanda phindu. Ndikhulupirire, zidzatheka kuti ndikudandaule izi m'mawa.
Kuvala chakudya ndi inu.
Ngati mumasankha kuchita nawo maseŵera olimbitsa thupi kapena kuvina, ndiye kuti mumangofunika kusamala chimodzimodzi: kudya magawo 6 kapena 7 pa tsiku. Izi ndi zofunika kuti tikhalebe ndi mphamvu tsiku lonse. Kuchita nthawi iliyonse panyumba nthawi zina palibe njira. Ena amagwiritsa ntchito makasitomala osiyanasiyana pazinthu izi, koma osati kuti mutumikiridwa ndondomeko ya zakudya. Mukhoza kuyendera mipiringidzo ya sushi, koma ndi okwera mtengo kwambiri. Pali njira yothetsera vutoli - kutenga chakudya ndi inu. Pochita izi, mungagwiritse ntchito zida zapulasitiki za mawonekedwe ndi kukula. Pafupifupi masitolo onse amawagula.
Musamadye chakudya chamadzulo.
Lamulo ili silikugwiranso ntchito nthawi yomwe maphunziro akukonzekera madzulo, chifukwa kudya pambuyo pa gawoli kumakhala kochepa kwambiri. Ndi bwino kuti madzulo azibwezeretsa zakudya zamasamba (pasitala, mbatata) ndi masamba. Iwo amathandiza thupi kuti likhale lodzaza ndi kupeza mavitamini onse oyenera.
Njira yodalirika yotsatsa katundu.
Tsopano, pa masalonda a masitolo akuluakulu, mitundu yosiyanasiyana yamagetsi yakhala ikuwoneka mabokosi okongola ndi okongola. Koma musawathamangire m'dengu. Ambiri amaganiza kuti kulipira komanso kuthamanga kwa kuphika zakudya ngati zowonjezera, koma panthawi imodzimodziyo ndibwino kukumbukira kuti zinthu zomwe zimagwiritsidwa ntchito mofanana sizinthu zachibadwa, choncho zimayipitsa thupi. Manyowa, nyama yosuta ndi ma sosa omwe amakonda amatha kusamalidwa bwino ndi zinthu zambiri zakuthupi. Chokhacho chiyenera kukhala pa masamba, mtedza, tirigu, mbewu, mazira ndi mkaka wa mafuta ochepa. Ngati, ngakhale, dzanja lifika pa bokosi lokongola, ndiye kuti ndilololedwa kuti mudziwe bwino lomwelo. Ngati pali mafuta ambiri, shuga kapena mchere mmenemo, ndiye kuti ndi bwino kusiya kugula.
Inde, njira zonsezi zapadera, zowona, zidzathandiza thupi ndi kuthandizira kuyankha funso la momwe angadye bwino pakuchita bwino ndi kuvina. Adzakubwezerani ndi maganizo abwino komanso galasilo. Kwa onse omwe ali ndi thanzi labwino kapena kuvina, zakudya izi zidzakuthandizani kukhalabe amphamvu komanso osagwira ntchito tsiku lonse.