Mtsikana aliyense amadziwa kuti chinthu chovuta kwambiri kulemera kwake m'chuuno ndi m'mako. Choncho, ngakhale zakudya zopweteka kwambiri nthawi zina sizipereka zotsatira. Pofuna kuchepetsa kulemera m'madera amenewa, pamafunika khama lalikulu. Monga lamulo, osati zakudya zokwanira zokha, muyenera kuchita masewera olimbitsa thupi. Komabe, asayansi akutha kukhazikitsa zakudya zomwe zingathandize kuchotsa masentimita owonjezera m'chiuno ndi m'mako.
Mwinamwake, aliyense wa ife amaganiza za chifukwa chake zili m'dera la ntchafu ndi mapako omwe "mafuta" amapezeka kwambiri. Cholakwika cha zonsezi ndizopweteketsa, moyo wosakhala wodalirika komanso chakudya chapamwamba. Zonsezi sikuti zimangopangitsa kuti ifeyo tisawonongeke, komanso kuti zimakhala zotani pakhungu lathu, zimakhala zovuta komanso zimataya.
Mysrazu amafuna kuzindikira kuti kuchepa kwambiri m'chiuno ndi matako ndi kuthandizidwa ndi chakudya chimodzi chokha sikugwira ntchito. Choncho, tikulimbikitsidwa kuti tisonkhanitse zakudya ndi zozizwitsa zapadera, komanso ndi zodzoladzola zosiyanasiyana (zopuma, mankhwala osakaniza ndi zina zotero). Njira yokha yogwirizanitsa ingakuthandizeni kukwaniritsa zotsatira.
Kugwira ntchito m'chiuno
Malamulo oyambirira a zakudya zoterozo ndi kudya majekita 25 patsiku. Zakudya zoterezi ndi zabwino kwa atsikana omwe ali ndi chifaniziro chokhala ndi peyala. Kuti mutenge thupi lanu mwachibadwa, mudzachotseratu zakudya zanu monga zakudya: mafuta, mafuta, kirimu wowawasa, tchizi, ayisikilimu, okoma ndi ufa, chokoleti ndi zakudya zilizonse.
Kuti masentimita achoke m'mabowo anu Iberader, muyenera kugawa zakudya zanu tsiku ndi tsiku: zipatso zouma ndi zipatso, masamba, nsomba, kupanikizana ndi ufa, mkate wochokera ku ufa, nandolo, tirigu ndi nyemba, mpunga, nyama yowonda. Monga tatchulidwa pamwambapa, kuti tipeze zotsatira zofulumira, zakudya zabwino ziyenera kuphatikizidwa ndi zochitika zathupi. Ngati simukukonda kuphika pa masewera olimbitsa thupi, ndiye kuti mukhoza kuvina, kusewera, kulembera kusambira, kuthamanga kwa ndege kapena kungobwera kunyumba pa chingwe.
Ngati mukufuna kutaya masentimita oposa osati kumalo a ntchafu ndi matako, komanso kuyesa ana a ng'ombe, ndiye kuti zakudya zoterozo zimakukwanira bwino. Chakudya chotere kwa masiku angapo chidzachititsa kuti chiwerengero chanu chikhale chokongola kwambiri, ndipo mutha kusangalala ndi zotsatira zake. Chofunika kwambiri ndikuti kudya zakudya zotero simudzasowa njala. Mfundo ya chakudya imadalira kuti tsiku limodzi simungadye zopitirira 1200 ma calories. Kuti muchepetse thupi, muyenera kuchotsa shuga, zokazinga ndi zokoma, zakudya zopangira zakudya. Kuwonjezera apo, tsiku liyenera kumwa zakumwa imodzi ndi theka la madzi: tiyi zamchere, tiyi wobiriwira, timadziti, komanso ndithu, madzi abwino.
Pafupifupi chakudya chogwira ntchito
Tsiku limodzi:
- Chakudya cham'mawa: galasi la 1% kefir kapena yogurt (palibe zowonjezera), chidutswa cha mkate wakuda ndi phwetekere ndi chipatso chimodzi.
- Chakudya: 200 g ya nkhuku yophika popanda khungu, kutumikira saladi masamba ndi mandimu / kapu / tiyi.
- Chakudya: 200-250 magalamu a ndiwo zamasamba (tomato, kolifulawa, nyemba), apulo umodzi wophika ndi 100 ml ya vinyo wouma.
- Chakudya cham'mawa: 150 magalamu a saladi, 25 magalamu a bowa wophika, 25 magalamu a mkate wakuda ndi khofi / tiyi.
- Chakudya: 50 magalamu a mkate ndi chinangwa, 50 magalamu a tchizi ndi chipatso chimodzi.
- Chakudya: 200 magalamu a stewed masamba (tomato, kolifulawa ndi nyemba), 200 magalamu a tirigu ndi 150 ml ya youma vinyo.
Zakudya zoterezi zimakulolani kutaya makilogalamu awiri kapena atatu pa sabata. Komabe, zindikirani kuti zikutanthauza zakudya zambirimbiri, choncho panthawi yomwe amadya, ndibwino kumwa zakumwa za polyvitamini, kotero kuti thupi limalandira mavitamini ndi zinthu zonse zofunika.
Dulani "makutu"
Ndibwino kuti muyambe kudya chakudya cha mavitamini mu nyengo ya mavwende-melon. Zakudya za mavwende ndizofunikira kwambiri kuchepetsa mabuku. Mavwende sikuti amathandiza kuti thupi liwonongeke, komanso limachotsa mchere wochuluka kuchokera m'thupi ndikuchotsa kudzikuza. Chifukwa cha izi, khungu lanu lidzakhazikika.
Mavwende, ngati chivwende, ndi mankhwala ofunika kwambiri. Ndi chokoma kwambiri ndipo chimakhala ndi mankhwala ochizira. Mavwende amasungunuka bwino ndi thupi ndikuchotsa poizoni, ndi diuretic yabwino komanso yabwino imayambitsa kayendetsedwe kake. Choncho, chakudya cha mavwende ndi vwende n'chogwira ntchito.
Komabe, musanayambe kuchotsa "makutu" m'mabotchi oyenda, muyenera kusiya khofi, chokoleti, mafuta ndi zokometsera kuchokera ku zakudya zanu. Mukhoza kudya zipatso ndi masamba omwe ali obiriwira: katsabola, letesi, nkhaka, tsabola, kabichi, avocada, maapulo, zukini, parsley, nyemba ndi zina. Kuwonjezera pa mankhwalawa, muyenera kudya hafu ya vwende kapena vwende patsiku. Gawoli liyenera kugawa magawo atatu kapena anayi.
Komabe, ngakhale kuti amaloledwa kudya pafupifupi zipatso zonse ndi ndiwo zamasamba zobiriwira, kuchokera ku mphesa zobiriwira ndi nandolo zidzayenera kusiya. Koma pa chakudya chanu cha mlungu ndi mlungu, kuwonjezera pa zipatso ndi ndiwo zamasamba pamwambapa, mukufunikira mbale imodzi yokhayi:
- 50 magalamu osakanikirana, glasi ya yogurt chakudya ndi gawo la saladi wothira;
- 150 magalamu a bowa uliwonse yophikidwa pa grill, gawo la saladi wothira ndi mbatata imodzi;
- Sitima ziwiri zowonongeka ndi tomato ndi supuni ziwiri za chimanga chophika.
Iopyat, pali imodzi koma. Simungathe kuchotsa "makutu" pokhapokha mutathandizidwa ndi zakudya. M'pofunika kuchita masewera apadera. Mwamwayi, kutenga masewero olimbitsa thupi ndi osavuta.
Kuchokera kwa kulemera kwabwino kuchokera pa malo owonera osowa zakudya
Akatswiri owona za zakudya amawona kuti chakudya choyenera pa mapazi chiyenera kukhala:
- Zakudyazi ziyenera kukhala zolimbitsa thupi komanso zochepa zokhudzana ndi mkaka, mafuta a masamba, zipatso, ndiwo zamasamba ndi tirigu. Kuwonjezera apo, mu zakudya zoterozo, kupatula zakudya zitatu zofunika, payenera kukhala katatu.
- Zakudyazi ziyenera kukhala ndi zinthu zachilengedwe zomwe sizikhala ndi zotetezera. Choncho chakudyacho chiyenera kukhala chokoma kuti muthe kusokonezeka.
- Ndikofunika kuti mukhale ndi mapuloteni okwanira m'thupi lanu, monga momwe amathandizira thupi lathu: ali ndi udindo wa ubongo ndi kagayidwe kake, chifukwa cha khungu ndi tsitsi, chifukwa cha kuchepa kwa thupi, ndi zina zotero.
- Atsikana ayenera kudya makilogalamu 1200 patsiku. Kuchepetsa makilogalamu kumapangitsa kuti pang'onopang'ono kusokonezeka kwa thupi, ndipo izi zimapangitsa phindu lalikulu kwambiri.
- Chakudya chiyenera kukhala ndi mavitamini okwanira ndi mavitamini.
- Chakudya chiyenera kukhala ndi mafuta ocheperapo, koma simungathe kuthetseratu mafuta pa zakudya zanu, popeza iwo amathandiza thupi lathu. Ndipo chakudyacho chiyenera kukhala ngati mafuta a masamba, ndi mafuta a nyama.
- Mulimonse momwe mungasankhire kudya, muyenera kumwa madzi osachepera theka la lita imodzi pa tsiku. Kuonetsetsa kuti chimbudzi chimapangidwanso komanso kuchepetsa kuchepa kwa thupi, theka la ora lisanadye, imwani kapu yamadzi oyera (mukhoza kuwonjezera madzi a mandimu).
- Chakudya chilichonse chiyenera kuwonjezeredwa ndi zochitika zakuthupi kapena zochitika zina: kuvina, aerobics, kusambira, kuyenda mofulumira ndi zina zotero.