Amayi ambiri amakonda kukhala ndi maonekedwe abwino komanso thanzi labwino. Ndibwino kuti thupi likhale loyenerera. Kuti mupindule kwambiri ndi zochitikazi, simukuyenera kuchita kokha nthawi zonse, komanso kuti muzidya zakudya. Kudya mukamachita masewera olimbitsa thupi n'kofunika, chifukwa ngati palibe, khama lanu lonse "limangokhala lopanda pake."
Zakudya zomwe ndizofunikira pa zakudya
Kudya mu ntchito ya masewerawa kumaphatikizapo zinthu zofunika, zomwe zimaphatikizapo zinthu zothandiza. Komanso, mukamachita zinthu zolimbitsa thupi, ziyenera kuchitika nthawi zina.
Mu zakudya za munthu yemwe ali ndi thanzi labwino, mawonekedwe ena a zinthu ayenera kuphatikizidwa. Malingana ndi mtundu wa moyo umene anthu amatsogolera, muzinthu zina thupi limasowa zambiri, koma kwa ena zosowa zili zochepa. Zakudya zamakono tsiku ndi tsiku ziyenera kukhala kuyambira 1500 mpaka 1700 kcal. Zomwe zikuluzikulu za thupi, zomwe zimangokhala zofunika kwa thupi pamene kuchita bwino ndi mapuloteni, mapiritsi, chakudya.
Zida zomwe zili ndi mapuloteni zimaphatikizapo: nkhuku (makamaka nyama yoyera), nkhuku, mazira. Zothandiza kwambiri ndi mkaka - kanyumba tchizi, yogurt, mkaka. Nyama ya katundu wambiri ndi yofunika kwambiri kwa thupi (ng'ombe, mwanawankhosa, nkhumba). Komanso chimodzi mwa zinthu zazikulu ndi nsomba.
Iwo ali olemera mu cellulose, kabichi (broccoli, wachikuda, Brussels). Ndiponso kaloti, beets, dzungu, zukini, biringanya. Idyani zipatso zambiri ndi zipatso, chifukwa zili ndi mavitamini ochuluka. Mtedza ndi othandiza, makamaka pistachios, mphodza, tirigu.
Kuti thupi likhale ndi chakudya chokwanira, perekani muyeso wanu wa mpunga, pasta, buckwheat, oatmeal, mbatata yophika. Komanso amadalira nthochi, zoumba, citrus. Mkate ndi mkate nthawi zonse zimachotsedwa ndi mkate wouma. Mankhwala angakhale osiyana, koma chofunika kwambiri - musadye mopitirira muyeso. Pewani mankhwala osakanizidwa, zakudya zamasamba, maswiti, zakudya za mafuta.
Momwe mungakonzekerere zakudya pamene mukuchita masewera olimbitsa thupi
Zakudyazi ziyenera kuwonetsedwa pamene mukuchita zinthu motere. Gawani chakudya chonse muzipinda zisanu. Musati mudye mopitirira. Idyani zambiri, koma pangani magawo ang'onoang'ono. Musanaphunzire, kwa ola limodzi ndi theka, muyenera kudya. Mimba yopanda kanthu sivomerezedwa kuti mukhale wathanzi, chifukwa thupi lidzatenga mphamvu zofunikira kuzinthu zake. Ndi njirayi, mphamvu yogwira ntchito imachepa, ngakhale njala ya syncope ingachitike. Musanaphunzire, mungadye chakudya chomwe chingakhale ndi nthawi yogula (supu, saladi, phala pang'ono, kanyumba tchizi). Ngati mukuchita bwino kuti mukhale ndi minofu, musanaphunzire, idyani zipatso. Komanso, musanayambe gawoli, ndi bwino kumwa tiyi kapena khofi - izi zikhonza kuwotcha mafuta ambiri pa maphunziro. Pa nthawi yomweyi, kuchepa kwa amino acid ndi shuga kumatentha, kutopa kumakhala kochepa, mutu udzakhala "womveka".
Pakati pa maseĊµera olimbitsa thupi, muyenera kugwiritsa ntchito madzi ambiri, chifukwa thupi limataya kwambiri. Madziwo ayenera kuwonongedwa mosasamala kanthu kuti palibe kulira. Ndi kuphunzitsidwa mwamphamvu, ntchito ya mapulogalamu ambiri akuchedwa, komanso omwe ali ndi "osowa". Choncho thupi limatenthedwa, ndipo ludzu silikumveka. Kutaya madzi m'thupi kumamveka: khola louma, milomo youma, ludzu, kutopa, chizungulire, kusowa chakudya. Kumwa n'kofunika nthawi zonse m'makalasi. Zakumwa zosakanizika zimachotsedwa bwino.
Pambuyo pa makalasi kwa theka la ola musadye chakudya chilichonse. Kenaka mukhoza kudya zakudya zingapo zomwe mulibe mafuta, popeza chakudya chomwe chimagwiritsidwa ntchito panthawiyi chidzafika pochepetsa minofu. Pakadutsa maola awiri, sizingavomerezedwe kudya zakudya zokhudzana ndi khofi (chokoleti, kakale, khofi). Pamadzulo, ndi bwino kudya zakudya za mapuloteni (nandolo, nyemba, buckwheat, nyama, nsomba). Mfundo yaikulu yokhudza zakudya m'ntchito zoterezi sikuti azidya mopitirira muyeso. Ndi makalasi nthawi zonse ndi zakudya zoyenera, zotsatira zake zidzakhala zabwino kwambiri.