Ntchito, kuchepa ndi mawonekedwe abwino a masewera - kwa ambiri ndi loto lomwe limawoneka kuti silingatheke. Si chinsinsi kuti maziko a chipambano ndi mgwirizano wolondola wa zakudya zathanzi komanso zokwanira zamasewera. Zakudya zabwino ndi masewera zimapindula kokha ngati zigawo ziŵirizi zikugwirizana bwino.
Ngati mutasankha kutsatira moyo wathanzi, musaiwale - kuphunzitsidwa kudzakhala kokha ngati mukudya bwino. Choncho, ndi liti, ndi liti ndipo mumayenera kudya kuti mulandire mawonekedwe anu? Ganizirani momwe mungadye bwino mukamachita bwino.
Choyamba , nthawi. Chakudyacho chiyenera kufanana ndi zolembera zanu. Ngati cholinga chanu ndi kuchepetsa thupi, ndibwino kuti musadye maola oposa 2-3 musanaphunzire osati pasanathe maola atatu. Kudza m'mimba mwamsanga musanayambe sukulu, mumayipitsa kwambiri chimbudzi, ndipo zidzakhala zovuta kupirira. Minofu idzafuna kuti magazi aziyenda, koma m'mimba pofuna kudya chimaphatikizapo kuchuluka kwa magazi. Chifukwa chake, sipadzakhala ntchito yochepa kuchokera ku maphunziro. Komabe, sikoyenera kuyamba kuphunzitsa pamimba yopanda kanthu. Kuwonjezeka kwakukulu kwachitetezo kumayambitsa hypoglycemia - kuchepa kwa mlingo wa chakudya m'thupi, komwe kumadzetsa chizungulire komanso ngakhale kutaya. Choncho, njira yabwino ndikutengera chakudya chamagazi (masamba, tirigu, mkate wa tirigu) 2-3 maola asanayambe.
Pambuyo pophunzira, kudya sikungakonzedwe pokhapokha ngati mukuyesera kumanga minofu. Pambuyo polemera kwambiri minofu, puloteni yogwira ntchito imayambira, chifukwa cha minofu yowonjezera minofu. Choncho, ndi bwino kuti musadye chakudya kwa maola angapo pambuyo pa maphunziro. Onetsetsani kumwa madzi nthawi yochita masewera olimbitsa thupi. Izi zimapangitsa kuti thupi liwonongeke komanso kuthetseratu zinthu zowonongeka. Perekani madzi okoma ndi soda m'malo mwa madzi oyera.
Chachiwiri , zolembazo. Chakudya m'thupi chimakhala mphamvu. Choncho, chakudyacho chiyenera kukhala choyenera. Izi zikutanthauza kuti mu zakudya ayenera kukhala ndi mapuloteni, mafuta ndi chakudya mu chiŵerengero cha 1: 0.8: 4 (mapuloteni / mafuta / chakudya).
Mapuloteni ndi "zomangamanga" za thupi, chifukwa iwo ali mbali ya maselo ake onse. Mapuloteni amapanga ziphuphu zotero monga khungu, minofu, tsitsi ndi misomali. Ngati thupi liribe mapuloteni, mapulogalamu oyambirira amayamba kuwonongeka chifukwa cha kapangidwe kake. Mankhwalawa sabwereranso, kutopa, kufooka kumafika, chitetezo cha thupi chimakhala cholephera, malingaliro amachepa. Zosowa za tsiku ndi tsiku zapuloteni siziri zazikulu - pafupifupi 50 magalamu patsiku. Puloteni ikhoza kukhala nyama kapena masamba. Mapuloteni a zinyama ali ndi chiwerengero chofunika kwambiri cha amino acid. Izi ndi mitundu yonse ya nyama, nsomba, nkhuku, mkaka ndi mkaka, mazira. Mapuloteni a zamasamba ali ndi phindu labwino kwambiri. Awa ndiwo nyemba, mpunga ndi tirigu.
Zakudya zapatseni ndizo magwero aakulu a mphamvu kwa thupi. Uwu ndiwo mtundu wa "mafuta", oyenera kuti akhale ndi moyo wathanzi. Kuonjezera apo, iwo amakhutiritsa njala. Kwa anthu ogwira nawo masewera, kusowa kwa chakudya kumawonjezeka. Komabe, izi sizikutanthauza kuti mukhoza kudya chokoleti, mikate ndi mikate yoyera ndi kilogalamu, ngati mukuchita masewera. Zakudyazi zili ndi mafuta ambiri ndi shuga, zomwe zimayikidwa m'masitolo. Kugwiritsa ntchito mphamvu zamagetsi mutatha kuchita masewera olimbitsa thupi, idyani zipatso, ndiwo zamasamba, mkate wa tirigu, tirigu. Yesetsani kudya zipatso 5 ndi ndiwo zamasamba tsiku lililonse.
Mafuta - ndi magwero amphamvu ndipo ndi ofunikira thupi lathu, tk. zimathandiza kuti mavitamini A, D, E, ndi K adziwe momwemo. Musamawope mawu akuti "mafuta" - kumbukirani kuti unsaturated mafuta acids sangathe kupangidwa ndi thupi, ndipo kwenikweni amachepetsa mlingo wa kolesterolo m'magazi komanso amateteza matenda a mtima, amachititsa kuti thupi liziyenda bwino. Ingopewani kugwiritsa ntchito mafuta. Gwiritsani zofunikira za thupi tsiku ndi tsiku kwa mafuta podya mafuta a masamba (azitona, mpendadzuwa, mafuta a dzungu). Chotsani mafuta ena pa zakudya zanu - sankhani mbalame yotsika kwambiri m'malo mwa nyama ndi soseji. Kuphika muzitsulo zopanda phokoso kapena steamed.
Mavitamini ndi mchere ndi zofunika kuti thupi liyesetse mwamphamvu. Kulephera kwawo kumayambitsa kufooka kwa minofu, kufooketsa chitetezo cha thupi, kutayika kwa thupi. Thupi silingathe kupanga mchere kapena mavitamini. Choncho, zakudya zanu ziyenera kukhala ndi zipatso zambiri ndi ndiwo zamasamba, nyama ndi nsomba, mbewu zonse ndi mkaka. Sizingakhale zodabwitsa kugwiritsa ntchito makina apadera a multivitamin.
Chachitatu , chiwerengerocho. Simungakwaniritse mawonekedwe a thupi ngati mukufuna kudya nthawi zonse. Kusala tsiku, ndi madzulo akugunda "kuchokera m'mimba." Ndibwino kuti tidye nthawi yomweyo, ndipo kuchuluka kwa chakudya chomwe chimagwiritsidwa ntchito pa nthawi siyenera kumayambitsa kumva kupsinjika ndi kugona. Onetsetsani kuti mudye chakudya cham'mawa - izi zimakulipirani mphamvu ndi tsiku lonse. M'mawa, idyani zipatso zatsopano, yogati mafuta otsika ndi tchizi, tirigu wambiri wa tirigu, uchi. Ngati kumverera kwa njala kumakugwirani pakati pa kadzutsa ndi chamasana, imwani mafuta ochepa. Chakudya chabwino kwambiri cha chakudya chamadzulo chidzakhala chifuwa cha Turkey kapena nkhuku ndi zamasamba, zokongoletsa ndizofunikira pasitala kuchokera ku ufa wathanzi kapena mpunga wosasinthika. Musanayambe kuchita masewera olimbitsa thupi, mungakhale ndi chotukuka, mwachitsanzo, ndi nthochi. Musanayambe makalasi, muzimwa mandimu watsopano kapena madzi a lalanje ophatikiza ndi madzi amchere. Ndipo madzulo njala yanu idzakwaniritsa nthenda ya nsomba ndi saladi wobiriwira ndi mbatata yophika.
Kudya bwino pamene mukuchita bwino, mudzakwanitsa kukwaniritsa zotsatira. Onetsetsani za kuchuluka kwa chakudya, masewero olimbitsa thupi - ndipo mutha kukhala wathanzi komanso wogwira ntchito!