Zamkatimu
Zakudya zoyenerera kapena zakudya zopatsa thanzi ndi chimodzi mwazochepa zomwe sizimafunikira kuyesetsa ndi zoletsa. Mfundo yayikulu ndikupanga dongosolo lomveka bwino la kadzutsa, nkhomaliro, chakudya chamadzulo. Komanso kudya zakudya zamtengo wapatali zokha komanso zopatsa thanzi.
Lingaliro la "mphamvu yamtengo wapatali ya chakudya" limatanthauza zopatsa thanzi zopatsa mphamvu (mapuloteni, mafuta, chakudya, mavitamini, mchere, ndi michere ina yofunikira). Pambuyo poyamwa, amapatsa thupi mphamvu zofunikira kuti zizigwira bwino ntchito. Njira yathanzi yoyenera imathandizira kukhala ndi thanzi labwino ndipo imathandizira kuti muchepetse thupi kapena kukhala wonenepa.
Mukamalemba zakudya zamagulu osiyanasiyana, pali zinthu zinayi zofunika kuziganizira:
Chakudya chopatsa thanzi
Zakudyazi ziyenera kukhala ndi zakudya zopatsa thanzi kwambiri zomwe zimakhala ndizofunikira zonse pantchito yopindulitsa ya thupi lonse. Ngati pali kusowa kwa mapuloteni, mafuta, chakudya, kapena mavitamini, izi zimatha kubweretsa zotupa, khungu louma, kufufuma, kufooka ndi misomali, kusayenda bwino kwa ziwalo zamkati, ndi zina zambiri. Chifukwa chake, muyenera kusankha zakudya mosamala. Zolemba, mabokosi, ndi matebulo apadera azakudya zopatsa mphamvu komanso mphamvu zamagetsi zamtundu wa zakudya zimatha kunena za thanzi lawo.
Chofunika chokhazikitsa menyu yoyenera chagona kuchuluka kwa chakudya ndi mtundu wake. Kuchuluka kwa michere yosiyanasiyana kuyenera kuweruza chakudya. Ndiye kuti, phindu lomwe mungapeze kuchokera ku kalori iliyonse. Ichi ndichifukwa chake ndibwino kusankha zakudya zokhala ndi kachulukidwe kambiri pazakudya. Mukachotsa kulemera kopitilira muyeso, ndikofunikira kuti mumeretse menyu yanu ndi masamba ndi zipatso.
Zakudya zabwino kwambiri
Zakudya zoyenera kwambiri kuti munthu azidya moyenera ndi monga chimanga, saladi, masamba, ndi zipatso. Komanso, chisankho chabwino chingakhale nyama yowonda ndi nsomba, mkaka wopanda mafuta ochepa, mtedza, nyemba. Mukamadya chakudya, muyenera kuyang'anira zopatsa mphamvu zama calorie zomwe zili muzakudya chifukwa zina ndizabwino kwambiri. Pomwe ena, chifukwa cha kuchuluka kwa kalori, amafunikira zochepa. Koma izi sizikutanthauza kuti muyenera kusiya, mwachitsanzo, chokoleti kwathunthu. Zimangotanthauza kuti muyenera kudya zakudya zopatsa thanzi pang'ono kapena zochepa.
Zakudya za tsiku ndi tsiku za michere ziyenera kukhala motere:
- mapuloteni - pafupifupi 15%
- mafuta - 20 - 25%
- chakudya - 60 - 65%
Zakumwa za chakudya chamagulu
Ndikofunikanso kuti chakudya choyenera chimamwe madzi. Chifukwa zimathandizira khungu, zimachotsa poizoni mthupi, komanso zimachepetsa matenda amtima. Wamkulu ayenera kumwa pafupifupi 1.5-2 malita amadzi wamba tsiku lililonse kuti apewe kuchepa kwa madzi. Mukamalemba zakudya zamasiku onse, ndi bwino kukumbukira tiyi, madzi, kapena madzi abwino a kalori. Wkudya chakudya chamagulu ndikofunikira kuti muzimwa mkaka pafupifupi malita 1,7 sabata iliyonse, koma mafuta ochepa. Ndikofunika kudya mkaka wokhala ndi calcium. Kusunga chinyezi, kuphatikiza madzi wamba ndi mchere amagwiritsa ntchito tiyi wobiriwira, ndi timadziti tina tomwe mulibe shuga. Koma zakumwa zonsezi muyenera kuzilingalira mukamawerengera kuchuluka kwama calories tsiku ndi tsiku.
Nthawi yachakudya yopatsa thanzi
Kuchita bwino kwa chakudya chamagulu kumadaliranso nthawi yakudya. Chinsinsi chachikulu cha kuchita bwino ndikudziyanjanitsa kugawa zakudya zanu muzakudya zitatu zazikulu: kadzutsa, nkhomaliro, ndi chakudya chamadzulo. Nthawi yomweyo, ndikofunikira kupenta menyu mwanjira yapadera. Kotero kuti chakudya cham'mawa ndi chamadzulo chimakhala ndi zopatsa mphamvu zambiri ndipo zamadzulo ndizochepa momwe zingathere. Popeza thupi la munthu limagwira ntchito mwakhama masana, zinthu zomwe zapezeka zimatha kuyamwa ndikudya, ndipo usiku munthu amapuma. Chifukwa chake machitidwe onse ayeneranso kukhala odekha. Chifukwa chake amapatsa thupi mwayi wowakonza popanda zovuta. Ndibwino kukhala ndi chakudya chamadzulo osachepera maola atatu musanagone.
Kuchita masewera olimbitsa thupi kwinaku mukudya moyenera
Kudya kwa kalori kumagwirizana kwambiri ndi zolimbitsa thupi (zochepa, zochepa, komanso zazitali). Chakudya choyenera chimafanana kwambiri ndi zomwe thupi limachita, chifukwa chake muyenera kudya zopatsa mphamvu ndikuzigwiritsa ntchito moyenera.
Ndalama zamagetsi, komanso mphamvu yamagetsi yogulitsa, imayesedwa ndi ma calories. Ndikofunikira kuyambira pazizindikiro za 1200 kcal popeza izi ndizochepa zomwe ndizofunikira pazofunikira pamthupi ndikukhalabe ndi moyo wabwinobwino. Chifukwa chake, pamene munthu amasuntha kwambiri, ndimomwe amawerengera kwambiri.
Malamulo oyambira pakudya chakudya chamagulu
- Tiyenera kudya ma calories ambiri omwe thupi limatha kudya tsiku lililonse ndi chakudya chamagulu.
- Zingakhale bwino ngati mutadya bwino. Pachiwerengero cha zakudya 1: 1: 4, zizindikiro ziwiri zoyambirira ndi mapuloteni ndi mafuta, ndipo chomaliza ndi chakudya.
- Ndikofunika kusinthasintha magawo azakudya, kuzisintha chifukwa, mwanjira iyi, kusowa kwa mitundu yosiyanasiyana ya michere kumapewa.
- Mukamachepetsa thupi, m'pofunika kuyang'anira kusinthasintha kwa kunenepa ndikudya mafuta ochepa. Ngati kulemerako kwabwerera mwakale, ndiye kuti mutha kukwanitsa kale kusangalala ndi kusiyanasiyana konse phindu la chakudya chamagulu.
- Chakudya choyenera chimakhazikika pazakudya zitatu zachikhalidwe, koma zokhwasula-khwasula zimaloledwa pakati pa kadzutsa ndi nkhomaliro ndi nkhomaliro ndi chakudya chamadzulo. Zakudya zochepa zopepuka sizikupweteketsani koma zithandizira kuti muchepetse thupi ngati simupitilira kuchuluka kwakanthawi kochepera.
Malamulo owonjezera
- CHIKWANGWANI chosagayika chimathandizira kwambiri pakugwira ntchito kwamatumbo, komanso kumayeretsa. Ulusiwu umapezeka m'mapira, nyemba, masamba, mbewu zonse, ndi zipatso.
- Ngakhale mafuta amafunikira thupi, muyenera kuwasunga pang'ono. Kudya mafuta ochuluka tsiku lililonse kumatha kubweretsa matenda a atherosclerosis komanso matenda amtima. Ndi chakudya chamagulu, muyenera kusinthanitsa zakudya zokazinga ndi zophika kapena zophika.
- Ndibwino kusiya shuga kuti ulimbikitse kuchepetsa thupi. Zipatso zimatha kulowa m'malo mwa maswiti, kukonza thanzi, mawonekedwe, komanso thanzi.
- Kudya mchere wambiri kumatha kubweretsa matenda oopsa, chifukwa mchere wa patebulo ndi gwero la sodium. Chifukwa chake, ndikofunikira kuchepetsa kuchuluka kwa mchere pazakudya. Ndikofunikanso kugwiritsa ntchito mchere wokhala ndi ayodini.
- Inde, nthawi zambiri, zimakhala zovuta kuti munthu wamkulu asiye. Koma ndikofunikira kuchepetsa kuchuluka kwawo mukamamwa mowa komanso osasandutsa mowa kukhala gawo lazakudya zatsiku ndi tsiku. Kuphatikiza pa zakuti mowa umakhala ndi zopatsa mphamvu zambiri, zimapangitsa kuti anthu azikhala ndi chilakolako chofuna kudya, zomwe zingayambitse kuphwanya zakudya zoyenera.
