Konzani mbale zomwe zingachepetse chitetezo cha m'mimba. Idyani supu, puree, zakumwa zoledzera ndipo musaiwale za mkaka ndi mkaka. Lembani saladi ndi mafuta a masamba, mafuta obiriwira otsekemera, yoghuti. Chigawo cha mafuta chidzapereka kumverera kwa nthawi yaitali. Pewani zakudya zamchere, zokometsera ndi zokometsera: zimayambitsa kudya. Mmalo mwake, gwiritsani masamba - parsley, katsabola, timbewu tonunkhira, coriander, chitowe, tarkhun, thyme.
Palibe malo opanda madzi
M'nyengo yozizira, ludzu ndi chinthu chosavuta. Ngakhale madzi a chisanu nthawi zina thupi limasowa nthawi yotentha. Amapereka minofu yosakaniza zinthu zomwe zimafunikira kuti asonkhanitse mafuta, ndipo amawombera thupi la poizoni. Kuphatikiza apo, madzi amachititsa kubodza kwabodza ndipo alibe makilogalamu. Nthawi zonse muzikhala ndi botolo la madzi amchere ndi inu ndipo mutengepo sips pang'ono nthawi ndi nthawi. Cholinga chanu ndi 1.5-2 malita a madzi tsiku lililonse. Ngati mumamwa magalasi asanu ndi atatu tsiku lovuta "yesetsani kudziwa awiri. Mmodzi - m'mawa, mwamsanga atangoyamba: pamene agona, thupi limatopa kwambiri. Yachiwiri ndi yofunika kumwa madzulo, ola limodzi ndi theka pambuyo chakudya chamadzulo: ndikofunikira kuthandizira thupi kuti lichotse mankhwala.
Kuti mumvetse bwino sayansi yosavuta ya kutafuna, yesetsani: dulani chidutswa, chengeni, ndiyeno m'malo moitumiza m'mimba, chew, kenaka musani madzi. Zindikirani kuti utenga nthawi yayitali bwanji kuti mudye payendo ili, ndipo idyani ndi liwiroli kuyambira pano. Zima si nthawi yabwino ya zakudya zovuta komanso kusala kudya. Kuchepetsa kulemera kwamtundu wa chakudya ku makilomita 1400-1600, mutha kuchepetsa mphamvu ya metabolism kwambiri.
Kusinthasintha kwapang'onopang'ono
M'nyengo yozizira, thupi limasintha n'kupanga kutentha ndi mphamvu, ambiri amafuna kudziwa momwe angapezere kulemera kwachisanu m'nyengo yozizira. Kutentha ndi kutentha kumachepa, kutulutsa kutentha kumachepa chifukwa cha kupopera kwa kapilisi khungu ndi kuchepa kwa thukuta, njira zamagetsi zimakhala zosagwira ntchito, ndipo zakudya zimakhala zowonjezera kwambiri kuposa chilimwe, ndipo zimayikidwa kwambiri muzomwe zimakhalapo, zomwe zimapangitsa ngozi yowonjezera ma kilogalamu. Pitani ku chinyengo: yesetsani kutafuna kuposa kumeza. Nutritionists amati: ngati mukulitsa nthawi yosaka ndi osachepera kotala, kumverera kwachisoni kudzabwera kuposa zomwe zowonjezera zidzafuna. N'zotheka kuti mudzatha kuchepetsa gawo labwino ndi kotala kapena lachitatu.
Osati kuwala kokwanira
Kufupikitsa tsiku lowala, kumakhala koopsa kwambiri kuti mukhale wolemera kwambiri. Masana amachititsa kuti thupi liziyenda bwino, mothandizira thupi kutentha mafuta. Kuti mupange ntchitoyi, muyenera kudutsa maola awiri pamsewu, ndipo thambo liyenera kukhala loyera. Kulipira kuchepa kwa kuwala kwachilengedwe, kuphatikizapo nyali zamakono, n'zosatheka: kuwala kwa magetsi kumakhala kosiyana. Sitiwona kusiyana kumeneku, koma thupi silinganyengedwe: popanda dzuwa, silikutentha mafuta. Koma momwe mungakhalire m'nyengo yozizira, pamene simukuwona dzuwa? Tsatirani chitsanzo cha azimayi a ku America. Kubwerera kuntchito kumadzulo amvula, amayamba kuvala mwapadera pamutu wam'manja ndi nyali ya halogen yomwe imatulutsa kuwala. Asayansi amanena kuti pochita pulogalamu ya panyumba, ndikwanira maola awiri patsiku kuti akhale pansi ndi nyali ya halogen yomwe imakhala ndi dzuwa, kupanga kuwerenga kapena kusowa. Mwa njira, muwunikira izi ndi zothandiza kuti muzidya chakudya chamadzulo: zimathandiza kupewa kudya kwambiri. Chizoloŵezi chochepetsa kuchepa chidzakhala kunja kale pa tsiku lachitatu kapena lachisanu. Phunziro limodzi la phototherapy, thupi lidzataya makilogalamu ambiri monga ola la masewero olimbitsa thupi.
Kusayendayenda
M'chilimwe zimakhala zosavuta kuchita masewera olimbitsa thupi tsiku ndi tsiku - 10,000 masitepe, koma zikafika kuzizira ndi mvula, sizikukoka pamsewu ndipo mumakhala pa kompyuta kapena pa TV. Asayansi ku Harvard University (USA) amayerekezera kuti ola lirilonse, lopangidwa tsiku lililonse pawindo, limapangitsa kuti anthu azilemera kwambiri ndi 12.5%. Koma m'nyengo yozizira timakhala pa TV pafupifupi maola anayi kapena asanu ndi limodzi patsiku ndipo nthawi yomweyo timayesa chinachake kapena kuphatikizapo masewerowa ndi chakudya chamadzulo. Zikatero, anthu amadya 1.5-2 kuposa nthawi zambiri, chifukwa amasiya kudziletsa okha.
Mukapanda kudya, thupi limatulutsa zakudya zochepa kuchokera ku chakudya chochepa chimene mumadya, komanso mafuta omwe amachotsa pambali. Perekani zokonda zakudya za mapuloteni - tchizi cha kanyumba ndi nyama zonenepa, mwachitsanzo nkhuku za nkhuku. Zakudyazi zidzakuthandizani kuti mukhale ndi minofu, yomwe imachepetsa nyengo yachisanu ndi 1-2% chifukwa mumapita ku moyo wathanzi ndikuyesera kuchepetsa kuyenda, osati ndi masewera olimbitsa thupi, koma ndi njala (minofu imasungunuka pamalo oyamba ).
Zomera zochepa ndi zipatso
Tengani mavitamini a mgwirizano - ayenera kuphatikizapo ascorbic ndi conjugated linoleic asidi, mafuta okwana 1, karni-tin, coenzyme Q10 ndi mavitamini a gulu B. Ndipo musaiwale za fiber! Ali wolemera mu broccoli, tsamba la letesi, kabichi woyera, Brussels ndi kolifulawa, nandolo wobiriwira ndi nyemba zina, dzungu, radish, turnips, maapulo, quinces, apricots zouma, prunes ndi nkhuyu (Ngakhale kuti mankhwalawa ndi abwino kuti asagwirizane nawo: komanso caloric). Muyenera kusowa 25 g (supuni 2) ya fiber tsiku. Kufunikira kwacho kumakonzanso chakudya cha microcrystalline cellulose, kuchititsa kumverera kwa mimba yonse. Ikani mapiritsi asanu mpaka asanu ndi atatu (100-150 g) ya nyama ndi nsomba zophika nyama, zidutswa za masamba, mbatata yosenda. Kapena mungotenga mlingo wa celulo nthawi zitatu musanadye, kumwa 1/3 chikho cha madzi otentha, madzi kapena madzi. M'nyengo yozizira, sitidya ndiwo zamasamba ndi zipatso zokwanira, mavitamini amafunika kuwotcha mafuta, ndi zakudya za masamba, zomwe zimawathandiza kukhala ndi ballast. Kudza m'mimba, cellulite kwa nthawi yaitali kumapangitsa kuti munthu asamamve bwino, koma osati kumangotenga thupi, koma kumachepetsa kuchepetsa thupi ndi kuchepetsa kuyamwa kwa mafuta okoma ndi ochepetsa, kumachepetsa mlingo wa shuga ndi cholesterol m'magazi.
Zochita zanu
- Pofuna kuthetsa mlingo wa tsiku ndi tsiku - masitepe 10,000 - mutatha kudya zakudya zowonjezera patsiku, gwiritsani ntchito kayendedwe kakang'ono.
- Kumbukirani za elevator: kukwera ndi kutsika masitepe ndi mwayi waukulu kuyenda zambiri ndikuwotcha makilogalamu owonjezera.
- Osayendayenda ku ofesi pa chikuku kuti mutenge chikalata chofunikira, gwiritsani ntchito mwayi uliwonse kudutsa mita imodzi.
- Musamapangire chakudya chamadzulo mu ofesi: tsiku lotsuka ndilofunika kutenthetsa.
- Yambani kuchokera kumapazi mpaka kumapazi mukasamba mbale kapena zovala zowatsalira.
Kutalika usiku
Zakudya zonse mutalowa thupi limakhala ndi mafuta - awa ndiwo malamulo a thupi. Pamene mdima usanayambe, koma ikuchedwa, palibe nthawi yochuluka yotsala yoti mudye masana! Ndipo chifukwa cha kusintha kwa nyengo kwa biorhythms komwe kumagwirizana ndi kusintha kwa nyengo yozizira, kuchuluka kwa leptin ndi melatonin - mahomoni omwe amachititsa chilakolako - kusinthana mpaka usiku, kotero m'malo mogona, munthu amadya. Idyani chakudya chamadzulo mpaka 19:00 ndipo mugone musanafike 22:00. M'nyengo yozizira, khalani m'manja mwa Morpheus akudalira pa ola limodzi, ndipo usiku wokha uyenera kugona maola asanu ndi atatu. Yesani kupeza kugona mokwanira. Asayansi adapeza kuti ngati mutagona maola anayi mpaka asanu ndi awiri usiku umodzi, munthu amawonjezera shuga ya magazi, ndipo thupi limayamba kulimbikitsa mafuta, ndipo m'nyengo yozizira njirayi imayambira kwenikweni kuchokera ku theka lotembenukira.