Zamkatimu
Timalota za njira yochepetsera thupi yomwe ikuchitika yokha. Ndipo ndizotheka. Mukatha kudya izi, kulemera kwanu kudzasungunuka mukamagona mokoma. Chinthu chachikulu - adye nawo chakudya chamadzulo ndipo patatha masiku ochepa mudzawona zotsatira zowoneka. Kungoti, mgonero umayenera kukhala osachepera maola awiri musanagone, komanso bwino - ngakhale koyambirira.
Yogurt kapena kefir
Yogurt kapena kefir ndi abwino kumwa usiku, popanda mantha ndi chiwerengero chanu. Ndi chilengedwe mankhwala popanda zina. Chifukwa cha kuchuluka kwa mapuloteni a mkaka, amalimbitsa minofu ndikuwabwezeretsa pambuyo pochita masewera olimbitsa thupi. Usiku, mankhwalawa amathandizira kaphatikizidwe ka mapuloteni ndikukuthandizani kuti muwoneke mowonda. Zosavuta kugaya, yogurt ndi kefir sizidzasokoneza tulo lanu ndipo zidzakuthandizani kuyeretsa matumbo a thupi m'mawa .
Tchizi (kanyumba)
Tchizi, timadya masana kapena tisanagone, zimathandizanso kuti pakhale mgwirizano. Lili ndi casein, puloteni yochedwa, yomwe imapangitsa kuti munthu akhale wokhutira kwa nthawi yayitali ndikupanga nawo minofu yokongola. Tryptophan, yomwe imapezeka mu tchizi, imalepheretsa kugona ndipo thupi lopuma silingafunikire mafuta azakudya tsiku lotsatira.
Tchizi cha Rennet
Tchizi ngati Roquefort, Suluguni, feta, mozzarella, Adyghe ndi zina ndizo magwero a mapuloteni abwino, amino acid ndi mafuta. Uwu ndi mwayi wabwino kwambiri wamadzulo, makamaka kuphatikiza zitsamba. Poterepa, onetsetsani kuti mwaphatikizanso zonenepa za tchizi komanso kuti musadye musanagone.
Nkhuku
Ichi ndi gwero lolondola la mapuloteni okhala ndi mafuta ochepa komanso ma carbohydrate. Nkhuku ya nyama ndi Turkey imatengedwa kuti ndi zakudya zopatsa thanzi, nthawi yomweyo zamtima. Wiritsani nyama yoyera kapena gwiritsani ntchito poto yowotchera ndikuwonjezera pa chakudya chamadzulo.
Mkate wonse wambewu
Mbewu zonse zomwe zili muzogulitsa ndi gwero labwino la mavitamini ndi zinthu zofunika kuti mukhale ndi thanzi labwino komanso ma carbs omwe amagayidwa kwanthawi yayitali komanso ma fiber kwa munthu wochepa thupi. Asayansi atsimikizira kuti anthu omwe amadya mbewu zonse amawonda bwino kuposa omwe amakonda tirigu wopukutidwa. Mbewu zonse zimakhala ndi magnesium yambiri, yomwe imayang'anira kagayidwe kachakudya ndikuthandizira kuti mafuta azikhala bwino m'thupi.
Masamba obiriwira
Masamba a saladi ndi masamba obiriwira kuphatikiza ndi mapuloteni ndiyo njira yotsimikizika yokwaniritsira njala yanu musanagone, mukafika kunyumba mochedwa kwambiri. Ma calories ochepa ndi ma fiber ambiri ndiopatsa thanzi, kumawonjezera kagayidwe kake ndi kunenepa kwambiri usiku sikungakhale kwina kulikonse komwe mungatengeko.
zipatso
Madzulo chipulumutso cha dzino lokoma adzakhala maapulo ndi nthochi. Nthochi yosakanizika yomwe mungagwiritse ntchito ngati chotupitsa chisanachitike - ilinso ndi tryptophan, yomwe imathandizira kugona, komanso fiber, yomwe imalimbikitsa kukhuta komanso kuchepa thupi. Maapulo ali ndi fiber ndi mavitamini mu mawonekedwe ake oyera, alibe mafuta. Sankhani maapulo obiriwira ndi achikasu m'malo mofiira.
Zambiri pazakudya musanagone mu kanema pansipa:
