Kufotokozera za zakudya za Katana
"Zakudya za Martin Kathan" zatipatsa ife zaka zopitirira makumi atatu zapitazo, kwa nthawi yayitali amayi ambiri adziwona, ndikuonetsetsa kuti zatha. Zakudyazi zakhala zikudalira ndikukhala bwenzi lenileni kwa amayi ambiri omwe amayesetsa kuchita bwino komanso njira zowononga zolemera.
Thupi lachikazi, osati kupempha zofuna zathu, limayesetsa kuti likhale ndi makilogalamu, zomwe zimapezeka m'mabomawa zikuwonetsedwa ndi mafuta omwe amavuta kuwongolera. Panthawi ya zakudya ndi kulemera kwa thupi, makamaka ngati izi zimachitika mofulumira, thupi limakhala ndi nkhawa kwambiri ndipo mapeto a mayeserowa atayesedwa, amayesa mlingo wofulumira kuti abwezeretse zakudya zamakono, pamene akudya chakudya chilichonse ndi mafuta omwe amabwera ndi chakudya. Choncho, kuti akwaniritse zolemera, amayi ayenera nthawi zonse kukhala pa zakudya zosiyanasiyana, kapena kusiya. Koma ngakhale pokhala ndi zakudya zolimba kwa nthawi yaitali, thupi limadzasintha n'kukhala ndi zakudya zochepa, ndipo kulemera kwake kudzakhala kovuta kwambiri.
Chiphunzitso ichi chinayikidwa ndi odyetserako kumayambiriro kwa zaka za m'ma 1980, chinakhala chodziwikiratu chenicheni pa nthawi imeneyo, chizoloŵezi chenicheni cha zakudya, ndipo chimakhala chodziwika lero. Izi zikutanthauza kuti, chakudya chilichonse chimapangitsa kuti thupi lathu likhale lochepetsetsa thupi, pamene limakhala lopulumuka. Koma ngati kuchuluka kwa makilogalamu akudya kudzasintha nthawi zonse, ndiye kuti kutayika kwa makilogalamu odana kudzapitirira, chifukwa chachibadwa, osati kuchepetsa kuchepa kwa thupi.
Mbali yofunika kwambiri ya zakudya imeneyi imatengedwa kuti ndi mafuta osachepera pa zakudya, chifukwa mafuta onse osagwiritsidwa ntchito amagwiritsidwa ntchito ngati mafuta, thupi limayambiranso kugwiritsa ntchito mphamvu zopangira mapuloteni ndi zakudya.
Maziko a zakudya ndi kusintha kosasintha pa kuchuluka kwa zakudya zopatsa thanzi, chifukwa cha kulemera kwa thupi kumapezeka nthawi zonse, zomwe zimakhudza ubwino wa amayi.
Zoonadi, sitiyenera kuiwala za kuyesayesa kofunikira kuti tiwotchere magetsi owonjezera. Mukayerekezera zotsatira za zakudya ndi zolemetsa zakuthupi ndipo popanda iwo, mukhoza kuona kuti amayi omwe tsiku lililonse amachita masewera olimbitsa thupi kuchokera ku masewera, otsetsereka ndi zokopa, mkati mwa sabata akhoza kutaya 9 kg wolemera. Ndipo omwe samakonda mawu akuti "morning gymnastics" ndipo samadzipangitsa okha kuti asagwire ntchito, adatha kutaya makilogalamu angapo pa sabata. Kusiyana kwakukulu kotereku kumafotokozedwa ndi kuti chotsalira chilichonse chosankhidwa chimapindula, mosasamala zomwe mudzachita - kusambira kapena kukhala wathanzi. Ndikofunika kutsatira ndondomeko imodzi yokha: osati ntchito yambiri, mwinamwake chakudya sichidzabweretsa zotsatira, ndipo pokhapokha izo zingakuvulazeni maganizo ndi thanzi labwino.
Kuchita bwino kwa zakudya ndi momwe mungachitire
Kuchita bwino kwa chakudya ichi ndi chakuti - popanda kuchita maseŵera nthawi zonse, mukhoza kutaya makilogalamu 3 mpaka 7 a kulemera kwa masabata atatu, ndi kuchita masewera olimbitsa thupi tsiku lililonse, mwina mphindi 40, mukhoza kutaya makilogalamu 8-9 masabata atatu omwewo.
Kutsata chakudya cha Katana Martin, muyenera kutsatira ndondomeko yosavuta:
Mlungu woyamba:
Masiku atatu - 600 kcal patsiku,
Masiku 4 - 900 kcal patsiku.
Sabata lachiwiri:
Masiku onse kalori wokhutira chakudya siposa 1200 kcal patsiku.
Sabata lachitatu:
bwerezani sabata 1.
Choncho, nthawi ya chakudya chimenechi ndi masabata atatu okha, kenako mukhoza kubwerera ku zakudya zomwe mumadya nthawi zonse, zomwe simungathe kuzilemba mofulumira mofulumira ngati mutatha kugwiritsa ntchito zakudya zofunikira.
Choncho, ngati mukufuna, maphunziro a masabata atatuwa akhoza kubwerezedwa, koma nthawi yasonyeza kuti zotsatira zidzasungidwa kwa nthawi yaitali. Kuchokera ku zovuta za zakudya izi zikhoza kuzindikiridwa kuti mosamala kusunga chiwerengero cha makilogalamu omwe mukusowa si kophweka, mavuto aakulu omwe nthawi zambiri amachitika masiku oyambirira. Kuwonjezera apo, kuthetseratu kwathunthu mafuta ku zakudya kungakhale ndi zotsatira zoipa kwambiri pakhungu, ndibwino kuchepetsa chiwerengero chawo.
Zoonekeratu kuphatikizapo zakudya ndi kuphweka kwake, kuti mupeze chiwerengero chochepa, ndikwanira kuchita masewera olimbitsa thupi ndikuwerengera kalori zakudya zomwe mumadya. Komanso mfundo yabwino ndi yakuti mungathe kuchita izi ngati mukufunikira.
Kudyetsa Katana ndi njira yofulumira komanso yodalirika yokhala ndi thupi lokongola komanso zosangalatsa.