Ngakhale iwo omwe amayang'ana pafupipafupi zakudya zawo, m'masiku amaphwando kumakhala kovuta kwambiri kukana mayeserowo. Kodi simukuyenera kudya kwambiri pa tchuthi? Kodi pali njira zina zopezera bwino panthawi yazisangalalo popanda zoperewera zazikulu? Ndipo chochita ngati mwadya mopitirira muyeso ndipo tsopano mukuganiza momwe mungasungire chiwerengerocho?
Malangizo 10 ofunikira kupewa kudya kwambiri
Ngati mungafune kufunsa, momwe mungadyetsere, ngakhale phwando lisanachitike, iyi ndi njira yoyamba yopambana. Izi zili choncho, kuyamwa kosalamulirika kwa chakudya kumadzetsa vuto lakudya mopitilira muyeso komanso mavuto am'mimba. Nazi njira zina zosavuta koma zothandiza zomwe zingakuthandizeni kupewa kudya mopitirira muyeso:
1. Mphindi 20 musanadye imwani kapu yamadzi. Madzi amakupatsani chidziwitso chodzaza, amakulitsa chimbudzi ndikuchepetsa njala.
2. Idyani supuni zingapo za chinangwa mphindi 20 mpaka 30 chisanachitike chikondwererochi. Mafuta olimba amachepetsa kuyamwa kwa magazi m'magazi, motero mudzapewa njala zosafunikira usiku wonse.
3. Madzulo asanafike nthawi ya tchuthi, musalole kuti mukhale ndi njala. Musaiwale za Chakudya cham'mawa chokwanira ndi nkhomaliro, apo ayi chiopsezo chodya mopitirira muyeso chikuwonjezeka kwambiri.
4. Pamadyerero amakonda vinyo wouma, wokhala ndi shuga wocheperako. Kumbukiraninso: chakumwa champhamvu kwambiri, chimakulirakuliranso.
5. Njira ina yothandiza kupewa kudya kwambiri ndiyo kudya masamba. Amakhala ndi fiber, yomwe imatenga nthawi yayitali m'mimba ndikupatsanso kudzaza kwakanthawi.
6. Ngati nkotheka, tsiku la phwando (mwachitsanzo m'mawa) yesetsani kuphunzitsa mwamphamvu. Akupatsani kusintha kwa kagayidwe kabwino mkati mwa maola 48. Ngakhale mutapitilira zomwe mumakonda ndi chakudya, zochulukirapo zimawonongedwa pakubwezeretsa mphamvu zamagetsi
7. Yesetsani kusokoneza chidwi chanu pa chakudya kupita ku china chake: zokambirana, zosangalatsa, kuvina. Mukamayang'ana kwambiri pagome la tchuthi, simukuyesedwa kwambiri kuti mutenge chinthu chovulaza komanso chambiri.
8. Ngati mumasamala za mawonekedwe anu, sankhani mapuloteni azakudya zotheka (mwachitsanzo nyama kapena nsomba) ndikupewa kumwa ma carbs ndi mafuta (mbatata, mayonesi saladi, mitanda). Simumachira, mukasankha nyama kapena nsomba ndi masamba.
9. Musadzaze mbale yanu ndi chakudya. Tengani tizigawo ting'onoting'ono, yesani kudya pang'onopang'ono ndikudya chakudya chanu bwino. Komanso, osakopa chidwi cha ena ndi mbale yopanda kanthu, kapena wotopa kuti mupewe mafunso ovuta okhudzana ndi zakudya komanso kuwonda.
10. Ndi upangiri waposachedwa wamomwe mungapewere kudya mopambanitsa: mverani momwe akumvera. Mukangomva zizindikiro zoyamba zakukhuta, ndibwino kuyika foloko ndi supuni. Chifukwa kumverera kokwanira nthawi zonse kumangobwera pambuyo pa mphindi 15-20 mutatha kudya.
Kodi mungatani ngati mwadya kwambiri?
Ngati simungapewe kudya kwambiri, khalani ndi maupangiri ochepa amomwe mungachitire kuchepetsa zotsatira zake:
- Ngati mukuwona kuti mwadya mopitirira muyeso, mulimonsemo, musagone pansi kuti mupumule - chifukwa chake mupeputsa chimbudzi. Ngati ndi kotheka, chitanipo kanthu: kuyenda, kuvina, kuchita masewera olimbitsa thupi pang'ono.
- Mukadya kwambiri, kumwa usiku chikho cha yogati. Zithandiza kuti chimbudzi bwino ndi normalizes thirakiti m'mimba.
- Musadzipange nokha tsiku lotsatira masiku osala. Thupi chifukwa cha kuperewera kwa zakudya m'thupi kumachedwetsa kuchepa kwa thupi, zomwe zikutanthauza kuti mungodzipweteka nokha. Idyani mwachizolowezi, mothandizidwa ndi chakudya chawo cha tsiku ndi tsiku cha kalori.
- Masiku osala kudya kwambiri adzakhala ndi njala kulimbitsa thupi. Ngati mumachita pafupipafupi, mutha kuwonjezera pang'ono katunduyo. Koma musachite mopitirira malire - apo ayi mudzataya chidwi.
- Imwani madzi ambiri tsiku lotsatira mutadya kwambiri. Izi zithandizira kufulumizitsa kagayidwe ndikuthandizira kugaya chakudya.
Kudya kwambiri ndi a kupanikizika kwa thupi ngati njala. Nthawi zonse kumbukirani malangizo osavuta koma ofunikira amomwe mungapewere kudya mopitirira muyeso. Ndipo ngati zili nanu nonse zomwe zachitika, yesetsani kuchepetsa mavuto omwe angabwere chifukwa chodya mopitirira muyeso zolimbitsa thupi ndi kubwerera ku zakudya zabwinobwino.
Onaninso: Mfundo 10 zabwino zoperekera kunenepa.