Pakubwera kwa chilimwe, theka labwino la umunthu limangokhala ndi chinthu chimodzi: momwe mungachepe? Opanda ululu, wapamwamba kwambiri, ndipo chofunika kwambiri - mwamsanga. Musakulangizeni kuti "mukhale pansi" pa zakudya zowonetsera - muzimvera chisoni thupi lanu! Khala wochepetsetsa komanso wathanzi kuposa njira zina zothandizira. Kotero, momwe mungapezere chifaniziro changwiro popanda kuphunzira - palibe chophweka!
Gawo 1. Muziiwala za njala!
Chodabwitsa n'chakuti, chowonadi ndi chakuti: kovuta kuyesa kulimbitsa lamba ndipo pamene mumapangitsanso kuti muteteze chakudya, chiopsezo chachikulu ... chokhala bwino. Asayansi a ku Germany ndi a America adapanga mayesero osangalatsa, omwe anapeza kuti ambiri mwa nkhaniyi, atatha mlungu umodzi wa mkate ndi madzi, ndiyeno kubwerera ku kachitidwe ka zakudya zakale, nthawi yomweyo anatenga makilogalamu osowa, ndi kubwezera. Ngati mwasankha kuti musadye chakudya chakuda, koma mukudya chakudya cha njala, musayembekezere kupambana kwakukulu. Ngakhale mutadzidula muzinthu zonse, thupi lidzadutsa pang'onopang'ono ndikuphunzira momwe mungatengere zakudya zambiri monga poyamba. Odwala amadziŵa bwino milandu yotereyi. Mwachidule, mukhoza kudya katatu wa mkate pa tsiku ndi saladi za masamba popanda mafuta, ndipo kulemera sikungasunthe galamukani! Choncho zimakhala kuti njala siimatsogolera pa zabwino, kupatula kuti imangowonjezera mavuto atsopano.
Gawo 2. Musadye kwambiri zakudya zopatsa mphamvu.
Tayang'anani pa Achimereka: iwo amanjenjemera pa galama iliyonse yowonjezera chakudya, ndipo chiwerengero cha anthu mafuta mu dziko chikuwonjezeka mu chiwongolero. Ndipo kafukufuku waposachedwapa wa madokotala atsimikizira kuti kuopa kunenepa kwambiri kumangowonjezereka pang'onopang'ono poyesa mafuta. Choncho, musamawerengedwe mochepa ndipo musachite mantha kuti mubwerere, ndipo mudzipangire nokha mndandanda womwe umakupatsani zakudya zofunikira komanso zopatsa mphamvu (osachepera 1500 kcal patsiku), ndipo yesetsani kumamatira. Izi zokha zidzakuthandizani kuti mukhale ndi chiwerengero chabwino komanso nthawi zonse.
Gawo 3. Muzikhala ndi kadzutsa, chakudya chamadzulo ndi chakudya chamadzulo!
Musamamvetsere ndi abwenzi omwe amadya chakudya cham'mawa ndikudyera chakudya chamasana okha, ndiyeno mofulumira mpaka tsiku lotsatira. Monga momwe chiwonetsero chimasonyezera, nthawi zambiri pakati pa izi zimatulutsa "mbatata" mbatata yokazinga, mikate ndi zakudya zina zoletsedwa - pali chinachake chimene mukufuna, ndicho chimene chimaponyera munthu amene akusowa njala! Akatswiri odwala zakudya amakhulupirira kuti chimodzi mwa mfundo zofunika kwambiri pa zakudya zabwino ndi kudya chakudya tsiku lonse. Panthawi imodzimodzi ya chakudya cha m'mawa, ndibwino kuti mudye mkaka ndi mkaka wambiri, kanyumba tchizi, yogurt kapena muesli - izi zidzakulipirani mphamvu zonse tsiku lonse. Chakudya chiyenera kukhala chodzaza ndi kuphatikizapo supu kapena gawo lalikulu la saladi masamba ndi nyama kapena nsomba (nsomba bwino kudya nthawi zambiri kuposa nyama). Komanso siletsedwe kudya gawo la spaghetti ndi tchizi ndi masamba. Anthu omwe akufuna kulemera thupi akhoza kulangizidwa kuwonjezera tsabola ndi zonunkhira ku mbale. Ogwiritsira ntchito zakudya zamagetsi a ku Germany adapeza kuti zokometsera zokometsera zokometsera zimapitiriza kutukuta ndipo motero zimathandiza kuthetsa kulemera kolemera. Koma njira iyi ndi yoyenera kwa iwo omwe ali ndi mphamvu ya m'mimba. Chakudya chiyenera kuchepetsedwa monga momwe mungathere: galasi la yogurt, yogurt, stewed masamba, vinaigrette kapena mpunga (nyama sichivomerezedwa madzulo) - mwasankha. Zoterezi sizidzatha kukhazikika pa ntchafu zanu ndi mafuta.
Pakati pa chakudya chambiri mungathe kudya mafuta a apulo, lalanje, nthochi, karoti - inde, zipatso kapena masamba. Komanso, musaiwale kuti ali ndi mitsempha yambiri, yomwe imayeretsa thupi la zinthu zovulaza. Koma popanda zomwe mungathe kuchita, palibe chopitirira: mikate yoyera ndi ma rolls. M'nyengo yayitali yozizira, mwinamwake atithandizira kuti tikhale otanganidwa komanso osangalatsa, chifukwa mankhwalawa ali ndi serotonin, omwe amachititsa kuti azikhala osangalala. M'chilimwe, ufa wodetsa nkhaŵa uyenera kusinthidwa ndi zakudya zocheperapo - mbewu, mkate, zipatso. Komanso, mkaka (kefir, yogurt, mkaka, tchizi, tchizi chochepa) ziyenera kuwonekera tsiku ndi tsiku pa tebulo lanu - zidzakuthandizira chitetezo chanu ndi kusintha matumbo.
Ngati mumakonda zokoma, mmalo mwa chokoleti muzidzipangira ndi chisakanizo cha zipatso zouma, muthamanga ndi chopukusira nyama, ndi mtedza wodula - zokoma kwambiri! Ndipo m'malo mwa zonona za kirimu muzikhala ndi jamu kapena kupanikizana - zakudyazi zimakhala zochepa kwambiri.
Khwerero 4. Msuzi - mutu wonse!
Zipatso ndi ndiwo zamasamba ndizofunika kwambiri pamasamba a chilimwe. Choyamba, amachititsa kuti azikhala osasangalala komanso nthawi yomweyo amakhala ndi ma caloric okhutira, kachiwiri, amatisamalira ndi mavitamini komanso zinthu zomwe zimagwira ntchito, zomwe zimachiza khungu. Mbewu za masamba zimakhala zocheperapo kusiyana ndi zipatso, ndipo zimapindulitsa kwambiri thupi. Choncho, chisakanizo cha karoti ndi kabichi madzi amatsuka bwino matumbo ndipo amathandizira kutaya kwambiri. Madzi a phwetekere ndi chakudya chodziwika bwino komanso chogwiritsira ntchito mankhwala oletsa antioxidant. Madzi a dzungu ndiwothandizira wabwino pomenyana ndi kulemera kwa thupi: amachotsa poizoni ndikuthandiza kumva njala. Mu masamba azitsamba si zoipa kuwonjezera finely akanadulidwa mwatsopano zitsamba - zimangokhala nyumba yosungiramo mavitamini. Koma musaiwale kumwa zakumwa zam'madzi: Zipatso zamtengo wapatali ndi chinanazi zowonjezera mphamvu, zimakupangitsani kukhala okhudzidwa, nthawi yomweyo mafuta, ndi lalanje amapanga vitamini C.
Kuwonjezera pa timadziti, imwani madzi ambiri. Kuchuluka kwa madzi omwe mumamwa tsikulo ayenera kukhala osachepera 1.5-2 malita (izi zikuphatikizapo timadziti, soups, tiyi ndi khofi). Madzi sakhalanso ndibwino - kuchotseratu kuthupi kumatengera zinthu zovulaza. Komanso, madzi amathandiza kulimbana ndi kutopa ndi kusasamala. Kamodzi pa sabata mukhoza kukonza kumasula masiku - osadya, koma kumwa: madzi (osavuta ndi amchere opanda mpweya), tiyi ndi zitsamba.
Gawo 5. Zikondwerero za umbuli zimaloledwa!
Munthu sangathe kudzisunga yekha nthawi zonse - izi zimayambitsa vuto lachisokonezo komanso kupanikizika. Ndiye ganizirani za nkhondo zathu zonse kuti zikhale zabwino, ngati maganizo awa ali pazero? Choncho, nthawi zina zikondwerero zazing'ono zimakhala zofunika. Mwachitsanzo, pitani ku malo odyera ndikudzipangira nokha mwana wa nkhosa kapena nsomba ndi Fries. Kapena kugula keke ya tiyi ndikutenga moyo wanu. Ovomerezeka amakhulupirira kuti zolakwika zoterezi zimachokera ku malamulo, ngati, sizomwe zimakhalapo kawirikawiri ndipo sizikhala ndi mafuta ochulukitsa, sizidzakongoletsera chiwerengero chanu ndi mapaundi owonjezera. Musaiwale tsiku lotsatira pambuyo pa kususuka, kubwereranso ku zakudya zokwanira za 1500 kcal, ndipo pa tsiku lachitatu pambuyo pa "tchuthi lakumimba" pitani ku masewera olimbitsa thupi. Inde, ndi tsiku lachitatu kuti phwando laposachedwa likhoza kukhala minofu ya adipose. Ndipo ngati panthawi imeneyo "mumagunda" ndi aerobics kapena kuthamanga, palibe chodabwitsa sichidzachotsedwa kulikonse. Panthaŵi imodzimodziyo, ntchito zovuta, zowopsya sizikufunika! Pewani kuchita masewera olimbitsa thupi kuti musalowetse mafuta pambuyo pa "tchuthi". Ngati palibe njira yopitira ku masewero olimbitsa thupi, yesetsani kusunthira mofulumira pa "tsiku losautsa" tsiku lachitatu: khalani pansi pa ntchito, muthamangire kangapo ndi anthu oyenda pansi pansi ndi pansi. Ngakhale kuti ndibwino kuti muchite zimenezo komanso kuti muteteze, osati kungodya zakudya zopatsa thanzi.
Gawo 6. Yesetsani kukhumba kwanu ndi vanila ndi mbale zakuda!
Mfundo yakuti fungo limakhudza mozizwitsa thupi la munthu kwadziwika kale. Ena mwa iwo amakhala okondwa, ena amatsitsimutsa, ena amawopa mphamvu ndi zokondweretsa. Ndipo pali zowonetsera zotere zomwe zimathandiza kuthana ndi kusayenerera kwa njala. Tengani chidutswa cha nthochi ndi apulo wobiriwira, pinch ya peppermint ndi vanilla. Zosangalatsa zonsezi mu mafuta a masamba ndikupaka mpweya, mukangomva njala kapena maminiti khumi musanadye - mudzaona kuti chilakolako chidzatha.
Palinso njira zina zomwe zingakuthandizenso kudya. Mwachitsanzo, nthawi zina zimakhala zosakwanira kusankha mbale yaikulu kuti idye chakudya, koma ndi yaying'ono (izi ndizochitika pamene kukula ukufunika!) Ndiyetu, tikamadya kuchokera ku mbale yaikulu, zimakhala zovuta kukana chiyeso choyika zokondweretsa zowonjezera pa izo! Ndipo simungakhoze kuyika zambiri pa mbale yaing'ono. Kotero izo zikutembenuka kuti mmalo mwa wina akutumikira iwe umangodya hafu.
Ndichinyengo china chomwe chimathandiza kuchepetsa kudya kwakukulu - idyani mbale za buluu! Mtundu wa Buluu umangotchetcha kayendedwe ka mantha, komanso kumathandiza kuchepetsa njala.
Khwerero 7. Yang'anani anthu omwe ali ndi maganizo ofanana!
Akatswiri owona zaumoyo apeza kuti kutaya thupi ndi anthu oganiza bwino n'kosavuta kusiyana ndi nokha. Pakati pa zolemetsa zina mumapeza zolimbikitsa zina. Kuwonjezera apo, abale osasamala sakuyang'ana okha okha, koma kwa inu, zomwe sizikulolani kuti mupumule. Choncho, pempherani mwamuna kapena mtsikana kuti adye chakudya chokwanira ndikugwiritse mwamphamvu cholinga, ndikukonzekera nokha nthawi zina. Mudzawona - kutaya thupi limodzi sikudzakhalanso kosavuta, komanso kumakhala kosangalatsa kwambiri, ndipo zoletsedwa ku mafuta-zokoma sizidzakhala zopweteka kwambiri!
Gawo 8. Musadzipangire nokha.
Polimbana ndi chidziwitso chokha, maphunziro okhawo samaima pamenepo. Azimayi amangowonongeka ndi zakudya, zamtundu wapadera, nthawi zina amapita kwa opaleshoni ya pulasitiki. Ndipo chifukwa chiyani? Chifukwa chakuti amaika zolinga zawo poyamba! Kotero, akazi okondedwa, musadzipangire ntchito yodabwitsa kuti mukwaniritse magawo okondedwa! Ganizirani mozama momwe mukufunikira kutaya kilogalamu. Mwa njirayi, musayembekezere zambiri pazofuna zanu: monga momwe kafukufuku ambiri amasonyezera, amayi 75 mwa anthu 100 aliwonse amaganiza kuti ali ndi thupi lolemera, koma madokotala amapeza kulemera kolemera pa 25 peresenti (ndicho chifukwa chake ndi bwino kupeza dokotala ngati mukufunikira kuti mukhale wolemera kwenikweni). Mwinamwake mumangonena nokha kuti muli ndi vuto loipa? Pachifukwa ichi, mwachiwonekere muli ndi zovuta zina zamaganizo ndipo mmalo mwa odyetsa bwino mukufunsana ndi katswiri wa zamaganizo.
Koma ngati, paliponse, makilogalamu angapo mukuoneka kuti ndi opusa, timakumbukiranso kuti chilimwe si nthawi ya zakudya za mphezi: kupatula mimba ya haggard ndi mawonekedwe omwewo, sizidzachita kalikonse. Ingobweretsani zakudya zanu, kuti zikhale zosiyana kwambiri ndi zowonjezera mavitamini komanso nthawi yomweyo. Ndipo mulole kuti muchepetse kulemera sikuthamanga, koma mopepuka, ndizovuta - zodalirika kwambiri! Mwamtendere mupita - mumakhalanso. Makamaka kuyambira kumapeto kwa nyengo ya m'nyanja pali nthawi yambiri ...