Akazi atatu ochokera kwa 4 ndi amuna awiri kuchokera pa 3 pa mphindi ina ya moyo wawo amaona kuti ndi nthawi yochepetsera thupi. Ambiri alibe mwayi, chifukwa amasankha njira zoipa ndi zolakwika za thanzi. Simusowa kubwereza zolakwa za anthu ena. Chinthu chofunikira kumvetsetsa, ndi zolakwika zotani zomwe zimapangidwa pomenyana ndi kulemera kwakukulu ndi kupeza golidi kutanthawuza. Ngati simukudziwa momwe mungadye bwino, sizingatheke kuti mudye pang'ono.
Onetsani chakudyacho
Kawirikawiri, chiwerengero cha makilogalamu omwe munthu amadya tsiku ndi tsiku amagawira motere: 40% - mafuta, 15% - mapuloteni, 45% - chakudya, amagwiritsidwa ntchito ngati zakumwa za soda, mikate, jams ndipo amasungidwa monga mafuta. Mu zakudya zathu, ndiwo zamasamba ndi zipatso zimakhala ndi gawo lachiwiri, ngakhale kuti ndizo zimayambitsa mchere ndi mavitamini omwe thupi limasowa. Madzi - zakumwa zabwino kwa thupi, zomwe zimalowetsedwa ndi zakumwa zabwino ndi zakumwa zoledzeretsa. Ndipo kuti muchepetse thupi, muyenera kuchotsa zizoloŵezi zosiyanasiyana zoipa.
Idyani bwino, zikutanthauza kudya bwino. Mafuta pa chakudya cha tsiku ndi tsiku ayenera kuwerengera 15%, chifukwa cha mapuloteni - 20%, ndi 50% pa makilogalamu a chakudya.
Muyenera kusankha zakudya zomwe zili zofunika komanso zofunika kwa thupi. Zokonda ziyenera kuperekedwa kwa mbatata, pasitala, masamba ouma, tirigu, mankhwalawa amapereka mphamvu m'thupi. Njira zothandizira ndizofunikira kwa omwe mafuta osachepera amagwiritsidwa ntchito, ndi bwino kukhala ndi mbatata mu yunifolomu kusiyana ndi ku French. Zakudya zokhudzana ndi shuga ziyenera kukhala ndi malo odzichepetsa kwambiri pa zakudya. Nthanga ndi zamasamba zouma (nandolo ndi zina zotero) sizikhala ndi mafuta, koma muli ndi mapuloteni a masamba.
Zamasamba ndi zipatso
Ndi chakudya chilichonse, idyani zipatso ndi ndiwo zamasamba. Mitundu ya zipatso ndi ndiwo zamasamba zimakhala zosiyana kwambiri, mukamapeza kwambiri fiber, minerals ndi mavitamini zofunika kuti thupi lizigwira bwino.
Zakudya za mkaka
Iwo ndi gwero la calcium. Mukhale ndi mavitamini ndi mapuloteni. Sankhani kanyumba kosakhala mafuta, yogurt ndi mkaka. Pewani kugwiritsa ntchito tchizi tolimba ndi mafuta olemera.
Nsomba
Imeneyi ndiyo mankhwala othandiza kwambiri. Lili ndi mapuloteni ofanana monga nyama. Nsomba zimapereka thupi ndi zinc, mchere, mapuloteni ndi omega-3 fatty acids, zimateteza maselo. Nsomba ziyenera kudyedwa katatu pamlungu.
Mazira, soseji ndi nyama
Zakudya izi ziyenera kudyetsedwa mosamala. Ngakhale iwo amapereka thupi lathu ndi chitsulo ndi mapuloteni, koma iwo amaimira gwero la mafuta obisika. Choncho, anthu odwala zakudya zimalimbikitsa kuti aziwaphatikiza pa zakudya zosaposa katatu pa sabata.
Mafuta
Kumalo otsiriza ndi mafuta mu mndandanda uwu. Ndipo zilizonse zomwe zimachokera - masamba kapena nyama, zimakhala ndi zolakwika, zimakhala ndi lipids. Thupi lathu limafuna magalamu makumi asanu ndi limodzi pa tsiku, koma mafuta ambiri omwe timadya mwatcheru, ndiko, ndi confectionery, tchizi, sausages, ndi nyama. Okwanira tsiku la 2 tbsp. spoons wa mafuta a masamba ndi ma gramu 10 a batala, ngati simudapitirirabe. Ziri zovuta kutsatila malangizo awa ndi kupewa zinthu za gulu loopsya.
Khala ndi chipiriro
Sikosavuta kuchepetsa kulemera kwa makilogalamu 10, ngati 3 kg. Choncho, musanayambe kumenyana ndi kulemera kwakukulu, khalani oleza mtima. Pali zakudya zambiri zomwe zimapereka kwa masabata awiri kuti zitaya mapaundi owonjezera. Ndizoona, koma phindu la mavuto osaneneka ndi kuyesayesa komwe kumadzetsa nkhawa. Ndipo chifukwa chake, patatha milungu ingapo, kulemera komweku kumathamanganso.
Ndi zopanda phindu kuyesa kulemera thupi kuposa kilogalamu imodzi pa sabata. Kwa thupi lazoloŵera zakudya zatsopano, zakudya zopatsa thanzi zimaperekedwa kuti zichepetseko theka la kilogalamu pa sabata. Ngati mukusowa kutaya makilogalamu khumi, simuyenera kunyalanyaza nokha, ndi nkhani ya miyezi yambiri. Ndipo ngati mutatsatira malamulo a zakudya ndikusamalira thanzi lanu, mukhoza kulemera. Kudzakhala ndi njala yamphamvu, koma palinso mankhwala achilengedwe omwe angakhudze chilakolako ndipo musasokoneze chakudya choyenera.