Ndikovuta kupeza makilogalamu angapo bwino, ndikofunikira kuti muzisamala ndikusamala kuti muthetse. Ndiponsotu, mukufuna kuti musamavutike ndi mimba yolumikizidwa kapena bulu wonenepa, makamaka osati phindu la chinkhuni chachiwiri. Pofuna kuti achiritsidwe, atsikana ambiri amangofuna kupeza maonekedwe okongola, kuchotsa mafupa akuphulika ndi mizere yoonekera. Chotsatirachi chikhoza kuperekedwa kokha ngati chakudya chikukonzekera bwino komanso chikugwedezeka. Inde, kuti mukhale bwino, muyeneranso kutsatira chakudya!
Zolakwitsa zazikulu zomwe atsikana omwe akufuna kupeza mapaundi angapo, amayamba kudya kwambiri, posankha khalori yambiri osati zabwino za mankhwala. Izi zingapangitse zotsatira zosiyana. Chakudya cha "mafuta" ndithudi chimatanthawuza zakudya zambiri za caloric, koma zofunikira zake ndizosiyana.
Poyambirira, nkofunika kumvetsa mapuloteni, mafuta ndi zakudya zomwe mumagwiritsa ntchito patsikuli. Zakudya zambiri za tsiku ndi tsiku ziyenera kukhala mapuloteni ndi zakudya. Mapuloteni amachitapo kanthu pakamanga minofu, kuonetsetsa kuti thupi lonse likugwira bwino ntchito. Kuti muwonjezere kulemera kwake, zimakhala zovuta kuwerengera molondola kuchuluka kwa mapuloteni omwe amadya patsiku: izi zimagwiritsidwa ntchito mophweka - 1 makilogalamu a kulemera kwake kwa 2 g wa chakudya. Mapuloteni ayenera kukhala nyama, osati masamba. Perekani zokonda nkhuku kapena nsomba. Komanso, kuti mupangenso mapuloteni ena onse, mugwiritse ntchito mankhwala monga mkaka, kefir, kanyumba tchizi.
Zakudya zimapereka thupi ndi mphamvu zofunika. Ngati mudya chakudya chochepa kusiyana ndi chofunikira, thupi lidzagwiritsa ntchito mapuloteni, omwe amachepetsa kukula kwa minofu. Ambiri opereka zakudya zamagazi si buns, koma tirigu, mbatata ndi pasitala.
Mafuta ayenera kulowa m'thupi mwako ndi mafuta a masamba, omwe ali ndi vitamini E, omwe amawoneka bwino.
Ndi bwino kuwerengera malingaliro anu a tsiku ndi tsiku pa matebulo a calorie a malonda, kuwerengera kalori yomwe mukufunika kuti "idye" tsiku. Kuwonjezeka kwa chiwerengero cha makilogalamu omwe amadya patsiku sikuyenera kupitirira 500-800kcal. Ngati munthu wathanzi ayenera kudya tsiku la 2000kcal, ndiye kwa omwe akufuna kulemera, kuchuluka kumeneku kumawonjezeka kufika 2500kcal. Ndi bwino kuwonjezera kalori chakudya osati tsiku limodzi, koma mkati mwa sabata, kotero kuti musawonjezere dongosolo lakumadya ndipo musawononge thupi.
Kudya kwa munthu wolemera kumafunika nthawi zonse. Musaganize kuti muli ndi njala yambiri, kuti zinthu zomwe zikubwera ndi chakudya zidzakwaniritse ntchito zawo. Mmalo mwa maola 3, chakudya chanu cha tsiku ndi tsiku chiyenera kukhala ndi chakudya cha 5-6.
Chitsanzo cha mndandanda wa munthu wolemera.
Chakudya cham'mawa: tchizi cha kanyumba ndi zipatso kapena mtedza, kapena oatmeal mkaka ndi uchi, mikate yoyera ndi mafuta ndi tchizi, tiyi mkaka kapena khofi ndi zonona.
Chakudya cham'mawa chachiwiri: dzira yophika, yogurt, madzi.
Chakudya: saladi wa masamba atsopano, ovekedwa ndi kirimu wowawasa kapena mafuta a masamba, supu ya nyama, chodulira nyama ndi zokongoletsa (pasitala kapena mbatata yosenda), mkate, tiyi mkaka kapena khofi ndi mkaka.
Chotupitsa: saladi ya zipatso kapena masamba, mkaka kapena kefir, cookies.
Chakudya: Omelet kapena curd casserole, nsomba, steamed kapena kuphika, mkate, tiyi ndi mkaka.
Inde, zakudya zoterezi ziyenera kuphatikizapo kuchita masewera olimbitsa thupi nthawi zonse. Zinthu zakuthupi ziyeneranso kusankhidwa bwino, ndibwino kuti muzichita masewera olimbitsa thupi omwe amathandiza kuwonjezeka kwa minofu yavutolo: kukoka, kukankhira mmwamba, kuchita masewera olimbitsa thupi. Zimatengera mphindi 30-40 3-4 pa sabata. Anthu ochepa nthawi zambiri amakhala ndi "zovuta" pawokha, choncho ndi bwino kulankhulana ndi wophunzitsira thupi lanu poyamba kuti apange zochitika zofunikira payekha.
Musaiwale kuti metabolism imaphatikiza kusambira ndi kupuma, zomwe zimathandiza kuti minofu ikhale yolimba.
Malangizo othandizira kulemera: musayembekezere kuti pamene zinthu zonse zofunika zidzakwaniritsidwa minofu yanu idzayamba kukula mofulumira, zotsatira zake sizidzachitika. Pankhaniyi muyenera kukhala oleza mtima kwambiri ndi chipiriro. Kawirikawiri njira yowonjezera imatenga nthawi yaitali. Musagwiritse ntchito mankhwala osokoneza bongo pofuna kukulirakulira kwa minofu, zikhoza kuvulaza thanzi lanu. Tsatirani zakudya ndi masewera olimbitsa thupi, ndipo mutha kukwaniritsa zotsatira. Ndiponsotu, kukongola kumafuna nsembe!