Mfundo 10 zoyambirira za chakudya chabwino chochepetsera thupi

Ngakhale ndimachita masewera olimbitsa thupi popanda choletsa pazakudya kuti musinthe thupi lanu ndizosatheka. Kodi ndi mfundo ziti zofunikira pakuchepetsa thupi zomwe muyenera kudziwa?

Kudya koyenera: momwe mungayambire sitepe ndi sitepe

Malangizo othandizira kuchepetsa kunenepa

1. Nthawi zonse yambitsani tsiku lanu ndi chakudya cham'mawa chabwino

Ngati simunazolowere kudya m'mawa, ndiye kuti muyenera kudziphunzitsa nokha. Yambani pang'onopang'ono komanso pang'onopang'ono, simudzatha kupita kuntchito kapena kusukulu popanda Chakudya cham'mawa choyenera. Njira zabwino kwambiri pa Chakudya cham'mawa ndizomwe zimakhala zovuta kudya. Akupatsani mphamvu zofunikira pa theka loyamba la tsikulo. Mwachitsanzo, atha kukhala phala lokhala ndi zipatso ndi zipatso, kapena muesli wachilengedwe wopanda shuga wokhala ndi mtedza ndi uchi.

2. Zakudya zanu ziyenera kukhala zopatsa thanzi mokwanira

Njira inanso yakudya koyenera kuti muchepetse kunenepa: musamachepetse chakudya komanso musatsitse bala pansi pamiyeso yovomerezeka. Ngati muli ndi vuto la kuperewera kwa zakudya m'thupi, simudzangowonjezera mwayi wakulephera kwa zakudya, komanso muchepetsanso kagayidwe kake. Kumbukirani, palibe ubale: "Ndimadya zochepa, mwachangu ndikuchepetsa". Onse ayenera kukhala oyenera. Afunseni kuti muwerenge nkhani momwe mungawerengere tsiku lililonse zopatsa mphamvu.

3. Iwalani lamulo "musadye pambuyo pa 6"

Zachidziwikire, ngati mukagona nthawi ya 8-9 PM, lamuloli limatha kutsatira. Komabe, anthu ambiri posachedwa 23.00 pabedi samapita, chifukwa chakumapeto kwa chakudya ndipo chimangovulaza thupi. Zakudya zam'madzi (nsomba, chifuwa chophika cha nkhuku, mazira owiritsa, kanyumba kanyumba) maola 2-3 asanagone ndipo musadandaule kuti munganenepo.

4. Idyani maswiti m'mawa mokha

Ngati nthawi zina mumadya zonunkhira, buledi kapena chokoleti, ndibwino kuti muchite m'mawa m'mawa usanakwane 12.00. Zipatso, ngakhale zikuwoneka ngati zopanda vuto lililonse, ndiyeneranso kumwa m'mawa mpaka 16.00. Mosiyana ndi malingaliro olakwika ambiri, Apple yamadzulo - si njira yabwino yopezera chithunzi chokongola. Onetsani chakudya chamadzulo cha protein.

5. Osadya usiku, osamaliza tsiku

Mfundo yayikulu yakudya koyenera kwa kuchepa thupi ndiyabwino. Ngati mudumpha Chakudya cham'mawa komanso zakudya zochepa pantchito, ndizotheka kuti muzidya magawo ena ochepa pakudya. Thupi silinapusitsidwe: madzulo, ayesa kupeza zonse zomwe sanapatsidwe m'mawa ndi masana. Chifukwa chake yesetsani kusunga menyu anu adagawidwa mofanana tsiku lonse. Kuphatikizanso apo, kudya kwambiri kumachepetsa kuchepa kwa thupi lanu.

6. Tsiku lililonse imwani malita 2 a madzi

Za maubwino amadzi amati zambiri. Zimatsimikizika kuti tsiku lililonse amafunika kudya malita 2-2,5 amadzi. Sikuti izi zimangolola kuti thupi lanu lizisunga madzi moyenera, komanso zimathandizanso kupewa zokhwasula-khwasula zosafunika. Kugwiritsa ntchito madzi okwanira tsiku ndi tsiku ndichizolowezi. Sabata yoyamba mudzadziyang'anira nokha ndikuwerenga magalasi, koma kenako ludzu lake silidzakusowetsani madzi omwe mumakonzekera.

7. Sankhani zakudya zopatsa thanzi

Timadziti tachilengedwe, masoda, mayonesi, msuzi wokonzedwa, zakudya zokonzedwa mwachangu - ndichinthu chopanda ntchito chomwe chilibe thanzi. "Zakudya zopanda pake" izi sizimakupatsani thanzi lokhalitsa, komanso zakudya zilizonse. Koma mchiuno ndi chiuno zidzakhazikika nthawi yomweyo. Chogulitsa chachilengedwe komanso chachilengedwe, chifukwa chake chimakhala chopatsa thanzi komanso chopatsa thanzi.

8. Idyani mapuloteni okwanira

Mapuloteni ndiwo Maziko a minofu yathu. Kuphatikiza apo, thupi lathu ndi lovuta kwambiri kupanga mapuloteni kukhala mafuta, chifukwa chake amakhala otetezeka. Zakudya zamapuloteni zimaphatikizapo nyama, nsomba, nsomba, tchizi, mazira, nandolo, mphodza. Chakudya chamadzulo chimaphatikiza chakudya chambiri ndi zomanga thupi, koma chakudya chamadzulo chimangodya mapulogalamu okhawo. Munthu wathanzi tsiku lililonse amafunika kudya mapuloteni 0.75 mpaka 1 gramu pa 1 kg yolemera thupi.

9. Musayambe njala ndi masiku osala kudya

Kusala kudya ndi njala sizigwira ntchito. Sizingakuthandizeni kuti muchepetse thupi komanso kuti muchepetse mafuta. Ndipo ngakhale mutachepetsa kulemera kwanu ndi mapaundi ochepa, ndiye kuti ndi umboni chabe wa kutayika kwamadzimadzi owonjezera mthupi. Ngati mukumva kuti amalola kupita kumalo ochitira masewera olimbitsa thupi kapena kuchita zolimbitsa thupi kunyumba.

10. Pamaso pa mchere, idyani masamba

Nthawi zina zimakhala zovuta kuti udzisunge wekha kapena kapu yomwe umakonda. Koma ma carbs othamanga ndi gawo limodzi lolunjika pa kunenepa. Kwa dzino lokoma, kuchotsedwa kwathunthu kwa mchere - njira yovuta kwambiri. Chifukwa chake, kuti muchepetse kuwonongeka kwa ma carbs othamanga, mphindi 20 musanadye mchere, idyani zonenepa (monga masamba, masamba a soya kapena masamba a kabichi). Izi zidzakuthandizani kuti mulephere kuwonongeka kwa chakudya komanso kupanga mafuta ochepa. Mfundo ngati imeneyi ya chakudya choyenera ingakuthandizeni kusangalala ndi mchere (koposa zonse, musachite mopitirira muyeso) ndikukhala ndi mawonekedwe abwino.

Werengani nkhani zothandiza zokhudzana ndi zakudya:

• Kudya koyenera: kalozera wathunthu kwambiri pakusintha kwa PP
• Chifukwa chiyani timafunikira chakudya, chakudya chophweka komanso chovuta kwambiri kuti muchepetse kunenepa?
• Mapuloteni ochepetsa thupi ndi minofu: zonse zomwe muyenera kudziwa
• Kuwerengera zopatsa mphamvu: chitsogozo chokwanira kwambiri pakuwerengera kalori!
• Zowonjezera masewera 10 apamwamba: zomwe mungachite kuti minofu ikule
• Makina owerengetsera, mapuloteni, mafuta ndi chakudya pa intaneti