Ndikofunika kuzindikira kuti maphunziro ku masewero olimbitsa thupi, thupi labwino, aerobics ndi zina ndizowopsya thupi lathu. Adzagwiritsa ntchito mphamvu mpaka pamtunda, kotero kuti apange, muyenera kudya bwino. Pa nthawi imodzimodziyo, munthu sayenera kudzipiritsa yekha ndi zakudya zokwanira, ngati n'zotheka kusokoneza kusinthanitsa kwa zinthu ndi kuipitsa moyo wake. Choncho, muyenera kusankha zakudya zomveka bwino, poganizira nthawi ndi masewera.
Masewera olimbitsa thupi
Ngati mumasankha kuchita zinthu zolimbitsa thupi, ndiye kuti zakudya zanu za tsiku ndi tsiku siziyenera kusintha kwambiri. Koma izi ndizopokha ngati mutasankha kudzipangira nokha, osati kuti mukhale wolemera kwambiri. Komabe, pali mankhwala omwe ayenera kuikidwa mu zakudya zanu. Makamaka ngati masewerawa ndi osowa m'moyo wanu. Choncho, onetsetsani kuti tsiku lonse muzigwiritsa ntchito:
- Mavitamini a amino - amapezeka nsomba ndi nyama, choncho musakane mankhwalawa.
- Mavitamini ndi mchere amapezeka mu zipatso ndi ndiwo zamasamba.
- Zakudya zowonjezeranso zimapezeka mu zipatso, zopangidwa ndi ufa.
- Madzi - mukhoza kumamwa mofanana ndi momwe mumafunira, koma osachepera limodzi ndi theka kapena awiri malita patsiku. Sungani madzi ndi mkaka wosavomerezeka.
Zakudya za mpweya zimayenera kukambirana mosiyana. Ndipotu, anthu ena ali ndi lingaliro lolakwika pa iwo. Kawirikawiri zakudya zimakhala zomangidwa ndi mabungwe a pastry ndi maswiti osiyanasiyana. Awa ndi malingaliro olakwika! Inde, muzidazi, Zakudya zilipo, zokhazokha zomwe zimachokera kwa iwo sizomwe zili, zokhazokha m'chiuno ndi m'chiuno.
Kumbukirani, masewera ndi ndalama zogwiritsira ntchito mphamvu, zomwe zimakhala ndi zokha zokha. Chofunikira kwa ife chakudya chingapezedwe mankhwala awa: muffin kuchokera ku ufa wowaza, oat biscuit, fruktovyemusy, kisel, kuphatikiza mkaka, zipatso zonse zouma.
Pa masamulo a masitolo akuluakulu mukhoza kupeza zinthu zamtengo wapatali zomwe zimatchedwa "thupi labwino". Zimapangidwa kukwaniritsa zosowa za thupi la anthu omwe akuchita masewera.
Mndandanda wamakono kwa omwe amachita nawo maseŵera
Chakudya chake, m'pofunika kuchotsa mikate yoyera ndi mkate wophika. Kumbukirani za mikate, mikate, maswiti ndi chokoleti. Ndibwino kuti musadye batala. Koma ngati mukufunadi kuti mukhale wokoma, mukhoza kudya chokoleti chakuda kapena zipatso zouma.
Koma mndandanda wotsatira, womwe umalimbikitsidwa kuti ukhale nawo pa masewera:
- Chakudya cham'mawa: khofi kapena tiyi ndi shuga, oatmeal kapena oatmeal ndi mkaka, ma cookies kapena zokolola kuchokera ku "Fitness" mndandanda.
- Chakudya: Msuzi wa masamba pa nkhuku msuzi, mwatsopano saladi ndi masamba kapena maolivi, nyama yophika, nkhuku kapena nsomba (yophika), zipatso.
- Chakudya chamadzulo: tiyi ndi oatmeal makeke, yoghurt yachilengedwe, chipatso.
- Chakudya Chakudya: kanyumba kanyumba ndi mkaka kapena curd casserole, chikho cha coarse chakupera ndi tiyi (makamaka chobiriwira).
Ichi ndi chitsanzo cha tsiku limodzi. Choncho, simukusowa kudya tsiku lililonse. Koma izi ziyenera kukhala nthawi zonse mu zakudya zanu. Ndikofunika kukumbukira kuti ngati mukuphunzitsa m'mawa, ndiye musanayambe makalasi, m'pofunikira kukhala ndi chotupitsa pang'ono. Koma chakudya sichingakhale cholemetsa m'mimba. Zomwezo zimapitiliza kuthamanga, musanayambe kuyenda mukusowa chotukuka. Kugwira ntchito yopanda kanthu kumakhala kovulaza thupi, popeza sangathe kutenga mphamvu kulikonse.
Pamene mukuchita bwino, musakhale pa zakudya zovuta. Ndikokwanira kuti mukhale ndi ndondomeko yoyenera yodyera. Kwa tsiku muyenera kudya 4-5 maulendo. Ngati mukuchita masewera ovuta kwambiri, ndiye kuti mukufunika kudya 6-7 pa tsiku. Izi zikuphatikizapo zopsereza. Ngati pambuyo pa 19:00 mumamva kuti muli ndi njala yaikulu, mungathe kudya apulo kapena mafuta ochepa omwe amapezeka.
Thupi lolemera kwambiri
Ngati muli ndi mphamvu zowonetsera mphamvu, ndi bwino kuyandikira zakudya moyenera kwambiri. Monga lamulo, mphamvu ndi zolemetsa zolemetsa sizidutsa tsiku lililonse, koma kangapo pa sabata. Kumbukirani lamulo lalikulu-pamene mukuchita maseŵera, muyenera kugwiritsa ntchito zinthu zochepa ngati n'kotheka, zomwe sizikugwedezeka bwino. Izi zikuphatikizapo: kabichi, nandolo, mafuta onunkhira, nyemba. Zoterezi zidzagwa "m'mimba ndi katundu ndipo pamene mukuchita masewera olimbitsa thupi, mudzamva kupweteka kosautsa, mwinamwake kutayirira, kunyoza komanso kusanza. Ndipo ngati simukutsatira lamulo ili, m'kupita kwa nthawi mungakhale ndi vuto ndi tsamba la m'mimba.
Koma ataphunzitsidwa, thupi limatha kwambiri, choncho ndi bwino kudya mwamphamvu. Pachifukwa ichi, zinthu monga carton, nyama, mphesa, oats, pasta ndi zabwino. Zakudyazi sizitha kungodzaza mwamsanga, koma kuwonjezera mlingo wa shuga m'magazi.
Malamulo ambiri omwe amagwiritsidwa ntchito
- Maola atatu musanayambe maphunziro, muyenera kudya.
- Imwani madzi kuti muphunzitse, osachepera lita imodzi.
- Pambuyo pophunzira, simungadyepo kale kuposa maola awiri. Kudyetsa chakudya kumakhala kolemera komanso kokondweretsa. Mwachitsanzo, mukhoza kudya nyama ndi kirimu wowawasa ndi masamba, ndiyeno nthochi. Chakudya chimenecho chidzakumbidwa kwa nthawi yaitali kuti chidzaza thupi lanu ndi mphamvu.
Ndi zinthu ziti zomwe zothandiza ?
Ngati kusewera masewera akhala chizoloŵezi kwa inu, ndiye muyenera kudziwa zakudya zomwe ziyenera kukhala zosasinthika m'zochitika zanu za tsiku ndi tsiku. Choyamba, m'pofunika kudya zakudya zomwe zimatha kudula mwamsanga, koma panthawi imodzimodzipatseni mphamvu. Izi zimaphatikizapo: honey, zoumba, chokoleti (zakuda), chimanga, mpunga, mkate ndi mabisiketi okoma. Zakudyazi ziyenera kudyedwa musanaphunzire. Ma calories ndi mphamvu zochokera kwa iwo, zimatha mwamsanga.
Chachiwiri, muyenera kudziwa zinthu zomwe ziri zopanda phindu musanaphunzire, koma pambuyo pake zidzakhala zothandiza kwambiri. Izi zikuphatikizapo: oatmeal cookies ndi oatmeal, pasitala, mbatata, mphesa, malalanje, nthochi. Musatayike mphesa ndi malalanje, chifukwa zipatso izi zili ndi shuga zambiri, zomwe zimataya mwamsanga thupi. Amafulumira kubwezeretsanso kufunika kwake.
Chachitatu, pali mankhwala omwe amayamba kugawanika ndikukumba pang'onopang'ono. Zogula zoterezi zimafunika kuti mutatha kuphunzitsidwa mudakali ndi mphamvu, ndipo mukhoza kugwira mpaka chakudya chamadzulo kapena chakudya chamadzulo. Zogulitsa zoterezi zikuphatikizapo: mkaka, kirimu wowawasa, yogurts, kefir, kanyumba tchizi, kirimu, ayisikilimu, zipatso zamphesa.
Monga mukuonera, zakudya zowonjezera nthawi ya masewera olimbitsa thupi zimakhala ndi zochitika zake. Koma palibe chovuta kumvetsetsa momwe mungadye bwino. Chinthu chachikulu ndi kutsatira zotsatirazi. Musamalephere kudya ndi kudyetsa thupi. Sichidzapita ku thanzi labwino. Komanso, mukamaphunzira, simungakhale pa zakudya zovuta komanso masiku osala kudya.
Kudya bwino, simungateteze, ndipo panthawi imodzimodziyo mumakhala wokwanira. Koma chofunika kwambiri, thupi lanu lidzalandira mapuloteni, mavitamini, shuga ndi zinthu zina zothandiza zomwe zingakhale ngati magetsi.