Chifukwa chiyani m'chiuno mumataya chisomo? Osati kokha chifukwa kulemera kwake sikungatheke. Kusayenda bwino kwa magazi nthawi zambiri kumakhala chifukwa cha "breeches": kumayambitsa kusayenda kwamadzi ndi edema, ndipo kumakhudza kuchuluka kwa ntchafu mofanana ndi mafuta amthupi. Zotsatira zofananazi zimayamba chifukwa chakumwa mchere wambiri, womwe ndi wovuta kwambiri kulinganiza chifukwa mchere umalowa m'thupi mwathu mobisala, kubisala muzinthu zomwe zatha.
Kuphatikiza apo, chomwe chimayambitsa ntchafu zolemetsa ndi chakudya "chachangu" chokhala ndi index yayikulu ya glycemic, yomwe imatenga nthawi yochepa kuti isanduke mafuta ndikukhazikika m'malo ovuta: maswiti, mkate, sodas, mphesa.
Anzathu pomenyera ntchafu zowonda ndi masamba ndi chimanga (gwero la CHIKWANGWANI chamtengo wapatali), mkaka (gwero la mapuloteni ndi mabakiteriya ofunikira pakugaya chakudya) ndi nyama yowonda yomwe mutha kudya chakudya chamadzulo. Ndipo adani athu ndi maswiti kuti mosavuta kusanduka madipoziti mafuta, mchere, amene linalake ndipo tikulephera microcirculation ndi zimayambitsa kutupa, komanso mowa, amene amaipa kwambiri chikhalidwe cha mitsempha ya magazi ndipo palokha kwambiri, kwambiri zopatsa mphamvu.
Ndizovuta kuti musinthe kadyedwe kamodzi kamodzi, ndiye tikukupemphani kudya mlungu uliwonse kwa ntchafu, zomwe poyamba mungathe kuchita kamodzi pamwezi. Ndi zophweka: mumasinthasintha mndandanda wa tsiku la 1 ndi mndandanda wa 2, ndipo Lamlungu mumapumira pazakudya.
1 tsiku
- Zipatso zatsopano
- 70 g tchizi chamafuta ochepa chamafuta ochepa ndi 1 tsp. mafuta a masamba ndi 1 tbsp. l. zitsamba zatsopano, palibe mchere
- ½ chikho unsweetened muesli ndi mkaka
- ½ kagawo kakang'ono mkate wathunthu ndi 1 tsp. kupanikizana kapena kusunga
- Tiyi (wakuda kapena wobiriwira, monga njira - kulowetsedwa kwa zitsamba)
- 1 galasi la kefir 1% mafuta kapena 1 yogurt yachilengedwe
- Zamasamba zatsopano (zopanda malire) ndi 1 tsp mafuta a masamba ndi mchere wochepa kwambiri
- 2 tbsp. l buckwheat wophika kapena ngale
- 1 galasi lamadzi (tebulo kapena mchere, komabe)
- 1 zipatso zatsopano
- 1 galasi la kefir 1% mafuta kapena 1 yogurt yachilengedwe
- 100 g ya ng'ombe yophika yophika kapena nkhuku (kapena - 150 g nsomba zophikidwa, zokazinga kapena zokazinga popanda mafuta)
- 1 chikho chobiriwira saladi ndi 1 tsp. mafuta a masamba ndi mchere wochepa kwambiri
- Madzi a tiyi kapena patebulo opanda gasi
2 tsiku
- Zipatso zatsopano
- Dzira la 1 thumba ndi dontho la mpiru
- ½ chikho cha oatmeal mu mkaka
- ½ kagawo kakang'ono mkate wathunthu ndi 1 tsp. kupanikizana kapena kusunga
- Tiyi (wakuda kapena wobiriwira, monga njira - kulowetsedwa kwa zitsamba)
- 1 apulo wamkulu
- 2 makapu wobiriwira saladi ndi 2 tbsp. l. yogurt yopanda mafuta kapena kirimu wowawasa wochepa kwambiri ndi mchere wochepa kwambiri
- 2 tbsp. l buckwheat wophika kapena ngale
- 1 galasi lamadzi (tebulo kapena mchere, komabe)
- 1 zipatso zatsopano
- 1 galasi la kefir 1% mafuta kapena 1 yogurt yachilengedwe
- 150 g wa kanyumba tchizi ndi 2 tbsp. l. kefir
- 1 chikho akanadulidwa mwatsopano masamba ndi 1 tsp. mafuta a masamba ndi mchere wochepa kwambiri
- Madzi a tiyi kapena patebulo opanda gasi
Njira zowonjezera
Kusuntha kwina! Zowona, sizinthu zonse zolimbitsa thupi zomwe zili zoyenera: kuyenda, yoga, pilates, kuthamanga, kapena kuvina kulikonse kokwanira, monga Irish, flamenco kapena lindy hop, ndikwabwino.
Tsindikani ntchafu zanu tsiku ndi tsiku kuti muwathandize kuchotsa kusayenda kwamadzimadzi: ndikosavuta kuchita izi ndi maburashi apadera otikita minofu pamodzi ndi zotenthetsera, kapena pakhungu louma. Kuyenda mozungulira kuchokera pabondo kupita pamimba kwa mphindi zisanu - ndiyeno shawa yosiyana.