Kuwonongeka kwa kulemera kwa chithandizo cha mkaka

Lero pali zakudya zosiyanasiyana. Zina mwa izo ndizovomerezeka ndipo sizikuvulaza thupi, ena, mosiyana, ndi zovuta kwambiri. Pa nthawi yomweyo, onse awiri ndi otchuka kwambiri. Kodi mungasankhe bwanji zakudya zanu, zomwe zingakhale zothandiza komanso zothandiza? Kuti mumvetse kusiyana kwake konse, kokwanira kuti mudziwe mfundo zoyambirira za kulemera kwa thupi ndi zakudya zoyenera, zomwe zafotokozedwa m'nkhaniyi. Kudziwa izi kudzakuthandizani kuti mugwiritse ntchito bwino chakudya chilichonse, ndipo zakudya zovuta kwambiri zingagwiritsidwe ntchito ngati kutsegula masiku. Komanso m'nkhani ino, tiyeni tikambirane za kuwonongeka kwa kulemera kwambiri ndi thandizo la zakudya zamkaka.

Kutaya kwa kulemera kwabwino: mfundo zazikulu.

Aliyense amadziwa kuti kuphatikizapo luso labwino labwino ndi katundu wathanzi kumayambitsa kulemera. Pachifukwa ichi, muyenera kuonetsetsa kuti mphamvu yogwiritsira ntchito mphamvu ndi yaikulu kuposa chiwerengero cha ma calories omwe analandira. Komabe, m'moyo weniweni mfundo imeneyi imagwira ntchito molakwika. Anthu okonda zakudya amazindikira kuti kulemera kumachepa kwambiri, ndipo pambuyo poti chakudya chimatha msanga kubwereza kukula.

Nanga mungalowe bwanji? Ngati mutasankha kulemera mwamsanga ndi kwanthawizonse, ingophunzira choonadi chochepa. Ntchito ya dongosolo lathu la endocrine ndiyomwe yakhazikitsidwa komanso yoyera. Kuti muyambitsenso njirayi, muyenera kusinthanitsa bwino, kudya zakudya zomveka bwino ndi kumasula masiku. Kutsegula masiku sikuyenera kukhala motalika. Njira yabwino ndi tsiku lokha limodzi pa sabata. Ngati muli ndi njala kwa nthawi yayitali, mutha kukhumudwa ndikuyamba kudya chirichonse. Chotsatira chake, simungokhala wolemera, komanso kupeza mapaundi atsopano.

Posankha zosangalatsa za masiku osala kudya, muyenera kumvetsetsa kuti sizithandiza kuchepetsa thupi. Ntchito yayikulu yotsegula masiku ndikutenga vuto lopangidwira. Mwa njira, kutsegula masiku kumathandiza kuchotseratu madzi okwanira ndi kuchotsa poizoni m'thupi. Chifukwa cha ichi, m'masiku osala kudya, padzakhala zakumwa zopatsa.

Kudziwa bwino ndi zakudya zamkaka.

Monga tsiku lothandizira kwambiri lotsitsimula, n'zotheka kugwiritsa ntchito zakudya zamkaka. Mkaka umaonedwa ngati zakudya zabwino kwambiri. Lili ndi mapuloteni ambiri apamwamba kwambiri a nyama komanso mafuta, komanso amawoneka mosavuta zakudya monga shuga. Kuwonjezera pamenepo, mkaka uli ndi mavitamini ndi minerals. Mu mkaka, calcium yambiri, yomwe imalimbitsa mano ndi mafupa. Komanso, ndibwino kukumbukira kuti m'zaka zambili mavitamini omwe amachititsa mkaka akuipiraipira, momwemonso mkaka mumatendawa umalowetsedwa ndi mankhwala a mkaka wowawasa.

Zakudya zamadzi ndi zinthu zoopsa.

Pamene mkaka umagwiritsidwa ntchito kutsegula, zotsatira zake ndi zodabwitsa. Chifukwa cha zowawa zolimbitsa thupi, mkaka udzachotsa kutupa, komanso kumathandiza kuyeretsa thupi la poizoni ndi poizoni. Kuyeretsa koteroko kumathandiza thupi lanu kuyamba ntchito yake mofulumira kwambiri. Chifukwa cha ntchito yogwira ntchito ya endocrine, kulemera kwake kudzachitika. Zoona, musaiwale kuti tsiku lothandizira siliyenera kukhalapo kuposa tsiku. Ngati mwasankha kuyesera zakudya, kulemera kwanu sikungowonjezeka kokha, koma, mosiyana, izo zidzakwera. Mwachidule, thupi lidzapanga nkhokwe kwa tsiku lamvula, ndipo palibe amene akufuna.

Chofunika kwambiri cha kutulutsa mkaka chakudya ndi chophweka. Muyenera kumwa mkaka umodzi ndi theka patsiku. Mkaka uyenera kuti uledzere mmalo osiyanasiyana - ndipo palibe china chomwe chingadye. Kuchokera tsiku lotsatira mumayamba kudya muyeso wokhazikika, kutsatira ndondomeko ya zakudya zomveka bwino. Mwachidule, ngati muthamangira mwamsanga chakudya, sipadzakhala phindu lililonse pakutha masiku.

Kugwiritsira ntchito diary chakudya monga chitsanzo cha zakudya zomveka.

Pogwiritsa ntchito zakudya zomveka bwino mwachizoloŵezi ankamvetsa kugwiritsa ntchito chakudya choyenera nthawi zonse. Kuchokera ku zakudya kumaphatikizapo zakudya zamtundu, zakudya zomwe zimakhala ndi chakudya chokwanira chokhazikika, zakudya zokazinga ndi zokometsera. Zakudya zowonjezera za mkaka zidzatha m'malo mwazitsamba zonse ndikupanga mitundu yanu yosiyanasiyana. Kuti muzitha thupi lonse ndi amino acid oyenerera, muyenera kuwonjezera mkaka wa mkaka ndi zigawo zing'onozing'ono za nyama ya mafuta ochepa kapena nsomba.

Kwa nthawi yaitali, thupi la munthu silingakhalepo popanda chakudya, popeza ndizo mphamvu zowonjezera. Thupi likasowa chakudya, limayamba kuphwanya mapuloteni. Pakuwonongeka kwa mapuloteni, zinthu zovulaza zimapangika zomwe zingathe kupweteka thupi. Pofuna kupewa poizoni thupi, muyenera kudya masamba okwanira.

Tiyeneranso kumvetsetsa kuti mafuta a mkaka sangathe kuwongolera cholesterol chokwanira, choncho m'pofunikira kufalitsa mafuta ochepa mu zakudya zanu. Imeneyi ndi njira yokhayo yoperekera thupi chofunikira cholesterol, chomwe chimagwira ntchito zonse zamagetsi.

Zakudya zopangira zakudyazi ndi mkaka wamakono ndi kefir, kanyumba kakang'ono ka mafuta, komanso tchizi ndi mafuta ochepa. Kwasintha, zakudya za mkaka zimaphatikizidwa ndi nyama zonenepa ndi nsomba. Mbewu ikhoza kudyedwa mwa kuchuluka kulikonse. Komabe, ngati thupi lanu silikufota bwino, ndi bwino kudya masamba omwe akugwiritsidwa ntchito.

Chakudya chiyenera kutengedwa pamisonkhano yambiri. Ndibwino kuti mudye chakudya chapakati, 5-6 pa tsiku. Zakudya zazing'onozing'ono monga mawonekedwe apulo, mphesa kapena malalanje zimaloledwa.

Posankha zakudya, onetsetsani kukumbukira kuti thanzi lanu limadalira zakudya zanu. Ndi bwino kutsatira ndondomeko ya zakudya zomveka bwino kuposa moyo wanu wonse kuti mudzipweteke ndi zakudya zovuta. Mwa njira, kulemera kwa kulemera ndi kuthandizidwa ndi zakudya zovuta kumasokoneza dongosolo la endocrine ndipo kumabweretsa kuwonjezeka kwa kulemera kwakukulu.