Tsitsi labwino, lakuda ndi lokonzeka bwino ndilo loto la mtsikana aliyense. Koma masiku ano zimakhala zovuta kusunga tsitsi labwino. Mavuto ambiri, zosafunika zachilengedwe ndi zakudya zosiyanasiyana zimapangitsa kuti tsitsi lathu likhale losatetezeka: amatha, akuphwanya ndi kugawanika.
Nthawi zambiri tsitsi limakhudzidwa ndi zakudya. Ndipotu, zakudya zilizonse zimakhala zovuta kwa thupi. Thupi limatopa ndipo, choyamba, limakhudza tsitsi. Komabe, pali njira yotulukira. M'nkhaniyi, tidzakuuzani momwe mungatetezere kulemera popanda kuvulaza tsitsi lanu.
Msungwana aliyense ayenera kudziwa zina mwa zakudya zosiyanasiyana. Mwachitsanzo, ngati mumamatira zitsamba zozunzikirapo, khalani okonzekera kusowa kwa silicon ndi chitsulo. Izi zikutanthauza kuti mumayenera kuthana ndi mavuto monga kumapeto kwa tsitsi ndi tsitsi lophwanyika. Ngati mumasiyanitsa zakudya zanu, nsomba ndi mtedza, ndiye kuti thupi silikhala mkuwa wochuluka. Pachifukwa ichi, muyenera kudandaula za momwe tsitsili likuyendera, chifukwa amatha kutaya mtima, chifukwa zotsatira zake zimakhala zosalamulirika. Ngati, makamaka, zakudya zanu zimakhala ndi mkaka, zowonjezera ndi nsomba, mazira ndi mtedza, ndiye kuti mulibe zinki. Popanda kuchuluka kwa nthaka, tsitsi lanu lidzakhala pang'onopang'ono.
Zoipa kwambiri pa tsitsi ndi khungu zimakhudzidwa ndi zakudya "mwamsanga". Kuperewera kwa mavitamini ndi zinthu zina poyamba kumakhudza mkhalidwe wa tsitsi, misomali ndi khungu. Choncho, musanayambe kuchita zinthu zoterezi, ganizirani mosamala, koma kodi ndizofunika? Ndipotu, tsitsi ndi lovuta kukonza.
Kodi chakudya chiyenera kukhala chotani?
Ngati mukufuna kulemera thupi popanda kuvulaza tsitsi, ndiye kuti muyenera kutsatira malamulo ena. Limodzi mwa malamulowa sikuti lisalole mapuloteni kuchokera ku zakudya zanu. Ndipotu, mapuloteni amapereka thupi lathu ndi amino acid, zomwe zimakupangitsani kumverera ngati kumanga maselo atsopano. Ngati mapuloteni samalowa m'thupi kwa nthawi yaitali, ndiye kuti kukula kwa tsitsi kumachepa kwambiri ndipo ziyamba kugwa. Choncho, mukakonza mapepala anu, onetsetsani kuti mumakhala nkhuku, nsomba, osadya mafuta, tirigu ndi mkaka - makilogalamu 15% ayenera kudyetsedwa mu thupi lathu ndi zakudya zomanga thupi.
Choncho muiwale za chakudya, komanso, chifukwa ndi gwero la mphamvu. Chifukwa cha ziwalo za thupi zimakula mofulumira, zimathandizira kubwezeretsa tsitsi. Choncho, mu zakudya zanu muyenera kuwonjezera zipatso ndi ndiwo zamasamba, mbewu zonse, mpunga wofiira ndi mbatata. Musaiwale kuti shuga ndi ufa ndizakudya zamadzimadzi, zomwe siziyenera kuchotsedwa ku zakudya zanu, makamaka ngati mukufuna kulemera.
Kudya tsitsi lokongola sikungatheke popanda mafuta. Ndipo ndikofunikira kugwiritsa ntchito mafuta ndi zinyama, choncho, m'pofunika kuyanjana kudya kwa mafuta m'thupi.
Mabungwe ochepa ofunika
Kuchuluka kwa chakudya chimene timadya kumadalira zinthu zambiri. Choncho, pokonzekera zakudya zanu, mukuyenera kulingalira za msinkhu wanu, msinkhu wophunzitsa thupi, momwe mulili panopa, komanso kuchuluka kwa ntchito. Chifukwa cha zinthu zonsezi, tifunika kutenga mabungwe ochepa komanso othandiza:
- Chakudya, muyenera kudya zakudya zosiyanasiyana, ngakhale zili ndi nambala yofanana ya mafuta, mapuloteni ndi chakudya. Choncho, thupi lanu lidzapeza zinthu zonse zofunika.
- Kuti ubweya wa tsitsi mu menyu yanu ukhale zinthu zachilengedwe kapena zinthu zomwe zimagwiritsidwa ntchito mochepa. Izi zidzakuthandizani kusunga tsitsi, komanso kuti musadwale thanzi lanu.
- Imaikirani pafupifupi theka-yomaliza mankhwala. Ndipotu, ali ndi chiwerengero chochepa cha zinthu zothandiza. Kuonjezera apo, idzavulaza chiwerengero chanu.
Kutalika bwino
Ngati msungwanayo amalingalira mozama kuti adzichepetse komanso asanaganizire zakudya zake, sadzayenera kudandaula za mmene tsitsi lake limakhalira, komanso chifukwa cha thanzi lake. Chinthu chofunika kwambiri ndi kusamalira bwino zakudya komanso kusamalira tsitsi.
Kuchokera pa zakudya muyenera kuthetseratu mbale zomwe zingapweteke kwambiri kuposa zabwino ndikusiya zomwe ziri zofunika kwambiri kwa thupi. Tidzakuuzani zomwe muyenera kudya kuti mupeze mavitamini ndi zinthu zina, kuti mutaya mapaundi owonjezerawo.
- Onetsetsani kuti muphatikizepo chakudya cha m'nyanja. Iwo ali otsika-calorie ndipo amathandiza kwambiri. Mukhoza kuganizira za nsomba ndi nsomba za mafuta ochepa. Kuti tsitsi likhale la thanzi, mndandanda wamakono ayenera kukhala osachepera 500-700 magalamu a nsomba.
- Anthu ena odwala zakudya zamakono amalangiza kuti asatengere nyama kuchokera ku zakudya. Komabe, sitikulimbikitsani kuchita izi. Chinthu chokha choyenera kuchita ndikugwiritsira ntchito kuwala, mwachitsanzo nyama yoyera ndikugwirizanitsa ndi zinthu zina. Mu sabata, m'pofunika kudya nyama 500 mpaka 1000 magalamu. Ndiye tsitsi lanu ndi khungu lanu lidzawoneka bwino.
- Zakudya zanu ziyenera kuwonjezeredwa ndi msuzi wa magazi ndi chiwindi cha ng'ombe. Ndikwanira kudya 50 magalamu a mankhwalawa tsiku kuti muiwale mavuto ndi tsitsi.
- Musaiwale za masamba obiriwira. Pangani zakudya zanu ndi letesi, sipinachi, tsabola wobiriwira, broccoli. Patsiku n'kofunikira kudya 200 magalamu a zinthu zoterezi.
- Onetsetsani kuti mudye zipatso ndi zipatso zouma. Mukhoza kudya zipatso zilizonse: mango, nthochi, kiwis, malalanje, mapepala, maapulo ndi zina zotero. Ndikofunika kwambiri kuti mudye makilogalamu 100 a zipatso tsiku lililonse kapena 20 magalamu a zipatso zouma patsiku.
- Porridges ndi othandiza kwambiri pamutu. Oats ndi phala ndi zabwino kwa tsitsi. Kuti tikhalebe olimba, kuunika kwa chichulukidwe ndi kukula bwino, ndi bwino kudya hafu ya galasi imodzi ya tirigu kamodzi pa masiku awiri.
- Chofunika kwambiri kanyumba tchizi, chifukwa chiri ndi mapuloteni ambiri. Kwa tsiku muyenera kudya pafupifupi magalamu 100.
- Mtedza uli ndi mchere komanso zofunika amino acid. Choncho, muyenera kudya supuni imodzi ya mtedza, mtedza, walnuts, mtedza, mkungudza, amondi, mchere, ndi zina zotero.
- Musaiwale mafuta a masamba, omwe angapezeke mu masamba kapena maolivi. Pakadutsa supuni imodzi ya tiyi iyenera kugwiritsidwa ntchito tsiku lililonse.
Monga mukuonera, chakudya ndi chosiyana, kotero simungathe kugwira ntchito osagwiritsa ntchito zakudya zoyenera. Komanso, simukuyenera kudziletsa nokha.
Kodi ndiyotani ku chakudya chanu?
Kuwonjezera pa kufunikira koyambitsa mankhwala othandiza mu zakudya zanu, m'pofunika kuchotsa mankhwala ovulaza. Pa nthawi ya zakudya muyenera kuiwala za zakumwa zamchere, zamchere, zotsuta, zonyowa ndi zokazinga. Komanso, munthu sayenera kudya zakudya zomwe sizinafufulidwe bwino, mwachitsanzo, zakudya zosiyanasiyana zamzitini.
Musaiwale za kuvulazidwa kwa pies, hamburgers, agalu otentha, shawarma ndi zakudya zina. Amangopweteka kwambiri chiwerengero chanu, komanso mkhalidwe wa tsitsi. Yang'aninso mndandanda wanu ndikuchotseratu mafuta. Pokonzekera thupi lanu kuti mudye chakudya, dzikonzeni nokha kamodzi pa sabata kutsegula masiku kwa mwezi umodzi.
Kuphatikizanso apo, ndikufuna kuwonjezera zowonjezera zowonjezera zokhudzana ndi momwe mungasunge tsitsi labwino pa nthawi ya chakudya. Kwa nthawi ya zakudya, ma multivitamini ndi abambo sangasokoneze. Iwo amapereka thupi ndi zinthu zonse zosowa. Gulani zinthu zopangidwa ndi mapuloteni a silika, keratin, chitosanone ndi imimethicone. Mukhoza kupanga masks kuchokera ku mafuta a shea, jojoba, avocado ndi ena.