Ndibwino kuti mukuwerenga

Pakalipano, kwa iwo amene akufuna kulemera, zakudya zamakono zamakono zakhala zikudya zakudya zambiri, ndipo izi siziri malire, zakudya zopatsa thanzi zikupitirizabe kukhazikitsa njira zatsopano zochotsera ma kilogalamu oposa. Ambiri amakhulupirira kuti mofulumira kulemera kwake kwatayika, chakudya chimakhala chokwanira kwambiri. Koma kodi mawu amenewa ndi oona? Kodi kuli koyenera kufufuza momwe chakudya chimathandizira kulemera? N'chifukwa chiyani liwiro la kutaya makilogalamu ochuluka limadalira? Kodi chimataya thupi ndi kutayika mwamsanga? Kodi kuthamanga kwa thupi ndi kotani? Tidzakayankha mafunso onsewa m'nkhaniyi.

Chakudya chilichonse chili ndi cholinga chachikulu - kuthetsa mafuta. Komabe, mlingo wa kulemera kwake si wofanana ndi kutaya izi. Kutaya kolemera mwamsanga ndiko makamaka chifukwa chakuti madzi akutayika. Mwa njira yomwe imabwezeretsedwa mofulumira kwambiri. Ngati mukudya zakudya zolimbitsa thupi, ndiye kuti pambuyo pa kutayika kwa madzi kumayamba kusokoneza minofu ya minofu, ndipo imatentha zina zotero. Ndipo izi, zowonjezera, zidzakhudza thanzi labwino, ndipo pambuyo poti chakudyacho chidzakwaniritsidwanso mwamsanga mapaundi owonjezera. Kuwonjezera apo, minofu yowonongeka imayamba m'malo mwa minofu ya mafuta, choncho mkhalidwe umangowonjezereka ndipo nthawi iliyonse imene mwataya mapaundi owonjezera mumakhala ovuta kwambiri. Choncho, perekani zakudya zabwino zomwe zimataya thupi pang'onopang'ono komanso bwino kwa thupi.

Kuthamanga kwakukulu kwa kuchepa.

Kuthamanga mofulumira kolemetsa sikuli kovuta kuwerengera. Pa mtengo wamagetsi, kilogalamu imodzi ya minofu ya mafuta ndi ofanana ndi ma calories 7700. Ndipo ngati muwotcha makilogalamu opitirira 1100 tsiku lililonse, kuposa mlungu umodzi, mumataya 1 kilogalamu ya kulemera pa sabata: masiku asanu ndi awiri x 1100 = 1 kilogalamu. Ndipo izi ndizomwe zimaloledwa kulemera ndi zakudya zabwino. Ndipo ngati mumatsatira nthawi zonse malamulo odyetsera thanzi, mukhoza kutaya makilogalamu 52 pachaka. Ndipo zotsatira zidzakhala ndi inu kwamuyaya. Kuonjezerapo, kugwiritsa ntchito chakudya choterocho sikukhala ndi zotsatira zoipa, chifukwa kutaya thupi kumachitika pokhapokha kutentha mafuta.

Kutaya mapaundi owonjezera ndi kuchita masewera olimbitsa thupi.

Komabe, ziyenera kuganiziridwa kuti katundu sangapereke mwamsanga msanga. Panthawi yophunzitsidwa, minofu imalimbikitsidwa koyamba ndipo thupi limathamanga kwambiri. Ndipo mumayamba kutaya thupi mwa kuchepetsa voliyumu: imayamba kutulutsa minofu ya minofu, kupeza maonekedwe omveka bwino. Kuonjezerapo, maphunziro amathandiza kuwotcha mafuta omwe mumadya, zomwe zingayambitse kuwonongeka kwa mafuta pamene mukutero popanda kuwonongeka kwa minofu ya minofu. Ndipo ngakhale kuti kuchepetsa kulemera kumakhala kochedwa, koma poyerekeza ndi kuchepetsa tsiku ndi tsiku kofunika, zimakhala zathanzi kwambiri.

Kupereŵera kokwanira kwa kalori.

Mapulogalamu onse otaya kulemera amapangidwa ndi cholinga chimodzi - kupanga chosowa cha calorie. Izi zikutanthauza kuti muyenera kutentha makilogalamu ambiri tsiku ndi tsiku kusiyana ndi kudya ndi chakudya. Kulephera kwa makilogalamu ayenera kukhala 20-25%, chiwerengero ichi ndi mlingo wotetezeka wolemera. Koma apa muyeneranso kukumbukira kuti chiwerengero chenicheni cha makilogalamu chimadalira zaka zanu, kugonana, zochitika zogonana. Ngati mudya 2000 kcal patsiku, muyenera kugwiritsa ntchito 2500 kcal: 2000 calories x 0, 25 makilogalamu = 500 kcal.

Kuti mukwaniritse chosowa chofunikira cha caloric, mukhoza kudya chakudya chochepa cha kalori kapena kuchita masewera olimbitsa thupi. Koma njira yabwino ndikugwirizanitsa njira ziwiri izi kuti mukhale ndi thanzi labwino.

Koma kumbukirani kuti mawerengero onsewa ndi ofanana, chifukwa mungathe kudziŵa mwatsatanetsatane kuthamanga kwachangu, komanso kusankha njira yopanga chosowa cha calorie, nokha, popeza mukudziwa thupi lanu ndi zizindikiro zanu.