Ndipo chifukwa chakuti munthu sadzizoloŵera pang'onopang'ono, kuchepetsa zakudya zamtundu wa caloric, pamene akudya zakudya zolimba, akudikira kuti zithe, ndiye kuti potsiriza angathe kudya. Ndipo pamene chakudya chimathera, iye amadya chakudya ndi makilogalamu onse omwe amalephera kubwereranso kwa iye. Kuwonjezera pamenepo, muyenera kudziwa kuti munthu amene wataya thupi, muyenera kudya makilogalamu ochepa kusiyana ndi munthu wamphumphu. Mutatha kudya, nthawi zonse mumadya pang'ono. Izi sizikutanthauza kuti muyenera kudya zakudya mpaka imfa, koma zikutanthawuza kuti mutatha kudya muyenera kukhala ndi zakudya zoyenera. Kulakwitsa kwakukulu ndiko kunyalanyaza masewera ndi zochitika. Inde, pambuyo pa zakudya zimakhala zovuta kuti mukhale wolemera, koma, osasewera masewera, ndizovuta kwambiri kuchita. Mukakhala pa masewera, mutha kugwiritsa ntchito mphamvu zambiri kuti muwotche kwambiri, minofu imakula, zomwe sizidzatulutsa mafuta, koma zidzathandizira kuti thupi lanu likhale lochepa.
Pambuyo pa zakudya zimakhala zovuta kulemera, ndipo izi, choyamba, zimadalira ngati kulemera kwakukulu kunali kosafunika. Azimayi akutsatira zofunikira za kukongola 90-60-90, kuti akwaniritse "chiwerengero chabwino", amasiya kutaya kwambiri. Ndipo mapaundi ena owonjezera awa posachedwa. Izi zimachitika mayi atasiya kudya ndikubwerera ku chakudya choyenera.
Ndipo izi ndi zachibadwa, popeza kulemera kunabweretsedwa ndi thupi sikunali kosamveka. Koma izi ndi momwe thupi lathu limapangidwira. Thupi limakhala ndi mankhwala omwe amakhalapo nthawi zonse kuti pakhale kutentha kwa thupi nthawi zonse, momwe thupi limayambira ndi magazi. Ndiponso, physiology ya thupi imathandizira kuchuluka kwa mafuta ambiri. Chifukwa chake, maselo omwewo omwe thupi lawo amalingalira kuti ndi osungika amatha kudya, ndikofunikira kuchepetsa mlingo wa kagayidwe ka shuga, motero, mphamvu imasungidwa kapena chamoyo chimagwiritsa ntchito zakudya zowonjezera kuti zikhale zomanga thupi.
Choyamba, tikudziwa ngati kunali kofunika kulemera
Ngati makilogalamuwo anali osasangalatsa, ndiye kuti n'zotheka kulemera pambuyo pa zakudya. Mafuta olemera kwambiri omwe sangakhale othandiza sadzakhala othandiza pa thanzi, ndipo thupi likhoza kuwakana, mumangoyenera kuwathandiza. Koma kuti mukhalebe wolemera kwa nthawi yayitali, sikoyenera kudziletsa nokha. Ndizokwanira kuti adye ndipo mavuto onse ayamba apa.
Njira yabwino pambuyo chakudya ndi "ulamuliro wa mbale." Ndikofunika kugwiritsa ntchito malamulo aliwonse a chakudya. Kuti muchite izi, muyenera kutenga mbale yotereyi pa mbale yachiwiri, kuti muyeso wake ndi 25 masentimita. Plate iyenera kugawidwa mu magawo awiri, theka lamanzere la zipatso ndi ndiwo zamasamba, kotala limodzi ndi zakudya zowonjezeka m'magawuni, ndipo mbale yotsalayo yodzala ndi zakudya zowonjezera mafuta. Lamuloli liyenera kuwonetsedwa pa chakudya chilichonse.
Ubwino wa chakudya ichi
Simusowa kuwerengera mavitamini, masamba, minerals, mapuloteni, kuwerengera kuchuluka kwa mavitamini ndi zina zotero.
Muyeso wambiri mumapeza zakudya zoyenera komanso zathanzi.
Muli ndi ufulu wosankha chakudya ndi zakudya, zomwe mumakonda, koma payenera kukhala "lamulo la mbale".
Musasowe kuti thupi likhale loletsedwa nthawi zonse ndi njala. Mwachibadwa, nthawi yoyamba idzakhala yovuta kudziletsa yokha. Panthawi yonse ya zakudya, mutha kudzilimbikitsanso kuti muyenera kuyembekezera pang'ono, chifukwa palibe zambiri zotsalira, koma nthawi yovuta kwambiri, pamene nthawi yolemera imakhala yolimba, idzakhala nthawi yayitali kusiyana ndi zakudya zokha, ndipo nthawi zonse idzafunafuna chinachake. Kuchokera nthawi yomwe thupi lidzazolowereka kudya, komabe likufunikira kulimbikitsidwa, ndipo izi si zophweka.
Ndiyeno mankhwala adzafika pothandizira, zomwe zingachepetse chilakolako. Izi ndi zowonjezera zowonjezera, zomwe zimapangidwa kuchokera ku mapuloteni, zigawo zowonongeka. Zina mwa zigawozi, pectin, fucus, fibre ndi zina zotere zimagwiritsidwa ntchito. Mankhwalawa amachititsa kuti chilakolako chawo chikhale chochepa, akhoza kuchepetsa chilakolako chodya maswiti, motero sangathandize kulemera, pambuyo pa kudya, kukoma kwa zakudya sikunaphwanyidwe. Koma ngati mumagwiritsa ntchito zowonjezereka zowonjezera biologically, si njira yothetsera kulemera, ngati simunayambe kukhala ndi moyo. Muyenera kuphunzitsa thupi lanu kuti muzikonda masewera olimbitsa thupi.
Pali malangizo ena kwa omwe akufuna kulemera pambuyo chakudya
- Mu zakudya zanu muli zakudya zokazinga, stewed, mbale yophika. Zomwe zingatheke kudya nsomba yokazinga, nyama ndi ndiwo zamasamba.
- Musagwiritse ntchito zowonjezera. Ngati mukuyendera ndipo wothandizira akupereka zowonjezereka, muyenera kunena mwamphamvu kuti "ayi."
- Osamwa mizimu, amawonjezera njala. Ndikofunika kugwiritsa ntchito vinyo wouma okha, ndi othandiza kwa metabolism ndi njira za chimbudzi. Koma zonse ziyenera kukhala zochepa.
- Idyani zakudya zakuthupi, ndipo kuti mukhale otsimikiza za izi, muyenera kukonzekera nokha chakudya.
- M'nyengo yozizira komanso kumayambiriro kwa kasupe nthawi yomwe mavitamini akusowa ndi koyenera kutengera mavitamini. Ngati chakudya chanu chilibe mavitamini A, C, E ndi minda Ca, Cr, I, K, Mg, ndiye kuti mutenge vitamini.
- Musadye ngati mukuonera TV kapena kuwerenga. Yesetsani kudya pang'onopang'ono, kumangoyendetsa bwino chakudya. Mwa njira iyi mungathe kumverera satiation. Ndi bwino kuti musadye njala, kukhala ndi kuluma, kusiyana ndi kudya keke yapamwamba.
Kudya chakudya
Pang'onopang'ono tulukani zakudya zomwe mwasankha. Pambuyo pa zakudya za ku Japan, zomwe zili ndi mapuloteni ambiri, muyenera kupititsa patsogolo zakudya zowonjezera zakudya: zakudya, zipatso, ndiwo zamasamba. Pambuyo pa chakudya cha buckwheat, muyenera kuwonjezera mapuloteni: nsomba, nyama yowonda, zipatso ndi ndiwo zamasamba. Pambuyo pa zakudya zilizonse, musamenyane ndi mafuta ndi zakudya zopweteka. Ganizirani za momwe mungadye mukatha kudya, phunzirani ndi kuyang'ana maphikidwe, momwe mungakonzekerere zakudya zowonjezera ndi zokoma pogwiritsira ntchito mapuloteni owonda, zipatso, ndiwo zamasamba.
Kuchita masewera
Chitani masewera, musakonde simulators, kuchita masewera olimbitsa thupi, ngati simukukonda aerobics, pitani ku dziwe. Opalasa, ballet, kuvina, nthawi zonse mungapeze kukonda ntchitoyo. Kodi mulibe ndalama zokwanira zogula zipangizo, kapena kugula cholembera ku chipinda chogonjera? Chitani masewera panyumba, yambani kuthamanga ku stadium. Kuchita masewera olimbitsa thupi kudzakuthandizani kukhala ndi chisangalalo chochuluka kuchokera ku moyo ndikuthandizani kukhala ndi chiwerengero chochepa.
Chotsani kudalira kwa maganizo pa chakudya
Ichi ndi chifukwa cha kulemera kwakukulu. Kuchokera kulemetsa uku muyenera kuchotsa ndi masewera, kulankhula ndi okondedwa, kudzikuza. Pezani zolaula kapena zokondweretsa. Mu moyo muli njira zosangalatsa zosangalatsa, kumasuka, ndi kusangalala. Tsatirani malamulo awa atatu ndikudzikonda nokha. Ndipo simudzakhalanso ndi funso, momwe chakudyacho sichidzatetezere.