Zamkatimu
Zifukwa zonenepa kwambiri
Zakudya zopatsa mphamvu zambiri
Kusala kudya kwenikweni ndi chakudya chama carbohydrate. Ndipo ma carbohydrate "ofulumira" amawonda mwachangu. Njira yodziwika bwino kwa oyamba kumene omwe sanakhalepo ndi nthawi yozolowera kupanga zakudya zowonda bwino ndikukhala masabata awa pa maswiti monga zowumitsa, halva ndi mtedza wokhala ndi zipatso zouma. Ngati zili choncho, zopatsa mphamvu za halva ndi pafupifupi 500 kcal pa 100 g. Zowumitsa - 380 kcal pa 100 g. Mu mtedza - kuchokera 600 mpaka 700 kcal, kutengera mitundu. Mu zipatso zouma - mpaka 300 kcal. Mlingo watsiku ndi tsiku wa 2000 kcal ukhoza kusanjidwa mosavuta komanso mosazindikira. Chamoyo chosungiramo zinthu chimatembenuza ma carbohydrate onse ochulukirapo kukhala mafuta ndikusunga mosamala - m'mimba, m'chiuno ndi m'mbali.
Mapuloteni ochepa kwambiri
Zakudya zamapuloteni ndizofunikira kuti muchepetse kuyaka kwa ma calories. Mapuloteni ochepa muzakudya, amakhala ndi mwayi wowonjezera kulemera. Posala kudya, kudziletsa ku mapuloteni a nyama, sitilipira nthawi zonse chifukwa cha kusowa kwa mapuloteni a masamba.
Kuyenda kochepa kwambiri
Kuletsa kwambiri zakudya nthawi zonse kumatanthauza kutaya mphamvu. Ngati anthu okhulupirira ali ndi cholinga champhamvu chomwe chimathandiza kuti agwire, ndiye kuti chilimbikitso chotsalacho ndi chopumira. Munthu amakhala waulesi, wokwiya, amayamba kusuntha pang'ono. Ndipo potengera kuchulukirachulukira kwazakudya zama carbohydrate, izi nthawi zambiri zimapangitsa kuti mafuta azichulukirachulukira.
Momwe musanenepe pakusala kudya
Iyenera kukhala ndi "pang'onopang'ono", osati chakudya "chachangu", chomwe chimapereka kukhutitsidwa kwanthawi yayitali komanso osadzaza ndi zopatsa mphamvu. Idyani mbewu zambiri, masamba, nyemba, kuchepetsa maswiti.
Lipirani kuchepa kwa mapuloteni
Ngati palibe zomanga thupi zokwanira zanyama, ganizirani kwambiri zomanga zamasamba. Izi ndi nyemba ndi soya. Zowona, ziyenera kukumbukiridwa kuti soya ndi chinthu chamafuta kwambiri.
Onetsetsani kuti musuntha zambiri.
Kuti ma carbohydrate asamatembenuzidwe kukhala mafuta, amafunika kugwiritsidwa ntchito - ndiko kuti, kusinthidwa kukhala mphamvu. Pangani lamulo lophunzitsa kwa mphindi 45-60 tsiku lililonse. Njira yosavuta ndiyo kuyenda. Gulani pedometer ndikuyenda masitepe osachepera 10. Ndiye zonse zidzakhala mu dongosolo ndi mphamvu zofunika kuwotcha mafuta.