Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 8 m'masiku 14.
Ma calorie apakati tsiku ndi tsiku ndi 740 Kcal.
Malinga ndi omwe amapanga zakudya zopanda mavitamini, mavutowa ndi imodzi mwa njira zabwino kwambiri zowonda. Ndikoyenera kudziwa kuti zakudya zotere nthawi zambiri zimagwiritsidwa ntchito ndi othamanga kuti thupi likhale labwino zisanachitike mpikisano wofunikira.
Dzinalo la kachitidwe kameneka sikutanthauza kuti chakudya sichilowa mthupi lanu lonse (zomwe zitha kuopseza kuti zingayambitse mavuto azaumoyo). Kungoti kuchuluka kwawo kudzachepetsedwa kwambiri, chifukwa, kuchepa thupi kumachitika m'njira zambiri.
Zakudya zamadzimadzi
Kwa iwo omwe amasankha kusintha chiwerengero chawo mothandizidwa ndi chakudya ichi, ndikofunika kukumbukira chiwerengero cha 250. Ichi ndi chiwerengero cha zopatsa mphamvu zomwe mungapeze kuchokera ku chakudya. Simungathe kupitirira ndalama izi ngati mukufuna kuchepetsa thupi. Pochita kuwonda, tikulimbikitsidwa kuti tisakhale ndi zakudya zophikidwa, maswiti, masamba ndi zipatso zokhala ndi wowuma pazakudya. Monga momwe opanga dongosolo lochepetsera kunenepa amazindikira, zinthu zotere, ngakhale pang'ono, zimatha kuyambitsa kudumpha kwa insulin m'magazi, kumayambitsa kusokonezeka kwa metabolic ndipo, chifukwa chake, kuwopseza kuwonda.
Ndipo ma calories 250 omwe atchulidwa pamwambapa ayenera kutengedwa kuchokera ku chakudya chambiri (mwachitsanzo, chimanga), masamba, mbewu zonse, ndi zina zotero. Sitikulimbikitsidwa kuti muzitsatira chakudyachi kwa milungu yopitilira iwiri mu mawonekedwe ake oyera.
Ndi bwino kudya chakudya kasanu ndi kamodzi kapena kasanu patsiku osadya chilichonse maola 5 musanagone.
Tiyeni tiwone mwatsatanetsatane mndandanda wazakudya zopanda mavitamini. Poyambirira, timawona zomwe ziyenera kunenedwa ayi (kapena, ngati izi sizingatheke, muchepetse kwambiri kuchuluka). Pewani masamba owuma (omwe, makamaka mbatata zotchuka), beets, chimanga, kaloti, zipatso (zipatso zokha ndi zipatso zowawa ndizololedwa), shuga ndi zotumphukira, zotsekemera, mowa, mafuta opatsirana, zinthu zophika, chimanga chonse.
Koma maziko a zakudya zanu ayenera kupangidwa kuchokera ku nyama ndi nsomba, nsomba, tchizi (makamaka ndi mafuta ochepa). Mutha kudya zakudya izi momwe mukufunira. Koma, ndithudi, kumbukirani kuti mudakali pa zakudya zochepetsera thupi. Sikoyenera kuwerengera zopatsa mphamvu muzakudya zololedwa ndikudyanso magawo a mbewa, koma simungathe kudya mopambanitsa. Apo ayi, osachepera, kulemera kumatha kuzizira, kapena mukhoza kulemera. Mukamva njala, idyani zina mwa zakudya zololedwa, koma musathamangire. Kumbukirani kuti kukhuta sikubwera nthawi yomweyo. Osadya mopambanitsa.
Ndikofunika kumwa lita imodzi ndi theka kapena awiri a madzi oyera tsiku lililonse. Muthanso kugwiritsa ntchito tiyi wobiriwira wopanda shuga (mpaka makapu asanu patsiku). Kofi pang'ono siyoletsedwanso. Madzi aliwonse, kuphatikiza omwe amafinyidwa kumene, komanso soda (ngakhale omwe amatchedwa zakudya) amaletsedwa.
Zotsutsana ndi zakudya zopanda mavitamini
Sizingatheke kutsatira zakudya zoterezi kwa anthu omwe ali ndi vuto la impso kapena chiwindi. Ndipazigawo izi pomwe katundu wambiri amagwa panthawi yopanda chakudya, makamaka panthawi yolemetsa.
Ubwino wopeza zakudya zopanda mavitamini
Mosakayikira, mwayi waukulu ndikuthandizira kuchepa kwamtunduwu. Monga lamulo, mapaundi owonjezera amayamba kusungunuka mwachangu.
Komanso, kuchepa kwa mavitamini osaphatikizana ndi mavitamini kumaphatikizapo kuti thupi limapitirizabe kugwira ntchito mwakachetechete pamene limalandira ma calories ambiri. Sikoyenera kuwadula makamaka, chifukwa samachita mantha ndipo samayamba kugwira ntchito pazachuma (monga momwe zimakhalira ndi zakudya zina, komwe kudya kwa kalori tsiku ndi tsiku kumachepa kwambiri).
Mapuloteni omwe amalowa mthupi amatithandiza kulimbana ndi mafuta ndipo nthawi yomweyo timakhala omasuka komanso osatopa. Mutha, ngati mukufuna, kuchita nawo masewera olimbitsa thupi. Sikuti pachabe othamanga amagwiritsa ntchito chakudyachi.
Zakudya zamapuloteni zili ndi zinthu zomwe zimapewetsa kupsinjika ndipo zimadzaza ubongo wathu ndi mphamvu yomwe imafunikira kuti igwire bwino ntchito.
Anthu ambiri amalekerera zakudya izi mosavuta, osamva njala komanso kusapeza bwino.
Zoyipa zamagulu opanda chakudya
Komabe, simungakhale pachakudya ichi kwa nthawi yayitali. Chowonadi ndichakuti kudziletsa kwa nthawi yayitali kwama carbohydrate (kapena kuchepa kwakukulu kwa chakudya m'thupi) kumatha kubweretsa kusowa kwa chakudya (nawonso ndi chakudya) ndikupangitsa mavuto azaumoyo.
Ngati gawo lakutaya thupi siloyambira; mwakwaniritsa kale, mwazonse, zomwe mukufuna; cholinga chanu chimakhala chochulukitsa kulemera kwanu kuposa kuwononga mapaundi owonjezera; ndiye ndizomveka kuyambitsa kuchuluka kwa chakudya (makamaka chimanga) mu zakudya.
Koma m’pofunika kusankha dzinthu moyenera. Ndikwabwino kusiya kusankha pazomwe zili ndi mapuloteni ambiri (oat, nandolo, buckwheat). Mwa njira, mutha kupanganso zinthu zophikidwa kuchokera ku chimanga ngati mukufuna kudzisamalira nokha komanso kupewa kuthana ndi zopatsa mphamvu zosafunika. Phula lotayirira ndi mtedza wodulidwa ukhoza kugwiritsidwa ntchito. Mankhwalawa ndi gwero la mapuloteni osungunuka mosavuta ndipo ali ndi mavitamini ambiri. Pang'onopang'ono, ndizolimbikitsa kwambiri matumbo komanso kukhuta kwanthawi yayitali.
Zakudya izi sizovuta kwa aliyense. Kwa ena, ngakhale kuphwanya kowopsa kwa zakudya zambiri kumakhala kosavuta kupilira.
Nthawi zina omwe akuonda amayamba kutsamira mkaka, osalabadira kuchuluka kwa mafuta omwe ali nawo, omwe angawononge thanzi. Komanso, matupi a ketone, omwe zakudya zambiri zamapuloteni zimakhala zochulukirapo, zimatha kuvulaza thupi.
Kubwereza zakudya zopanda mavitamini
Ndikofunika kuti, ngati simunakwaniritse kuonda komwe mumalota, koma zotsatira zake zakusangalatsani, musanayambitsenso kudya pang'ono, muime kaye mwezi umodzi. Kumbukirani munthawi yopanda zakudya pazoyambira za dongosolo lino ndi zakudya zoyenera, apo ayi mumayendetsa zolemera mmbuyo ndi mtsogolo. Ngati mungafikire njirayi mwanzeru, mutha kupeza zotsatira zowoneka ndikuzisunga kwakanthawi.