momwe mungachepetsere kutentha

Chinthu chachikulu ndi khalidwe

Mosasamala kanthu za nthawi yomwe tikufuna kuchepetsa thupi, nyengo yotentha kapena yozizira, chinthu choyamba chomwe tiyenera kusankha ndicho chisonkhezero chochepetsera thupi. Chifukwa ngati gulu lanu, amene amakhudzidwa ndi kulemera kwanu, kapena dokotala, kapena mwamuna kapena mkazi, kapena wina akufuna izi, masewerawa sagwira ntchito, izo mwamtheradi si ofunika kandulo. Malingaliro onse sangakhale othandiza ndipo sangapereke zotsatira zomwe mukufuna. Choncho, chinthu choyamba chimene muyenera kumvetsera ndi chisankho chomveka bwino, chodziimira paokha chokhudza kuchepa kwa thupi. Pokhapokha ngati mukugwirizana ndi mfundoyi mungathe kukonzekera zochita zina zopindulitsa.

Zakudya m'mbuyomu

Kutentha, monga nthawi ina iliyonse, muyenera kuwonetsetsa kuti zofunikira pazakudya zopatsa thanzi zimakwaniritsidwa. Ndipo zofunika izi adzakhala chimodzimodzi mosasamala nyengo, maganizo athu. Awa ndi malamulo a masewera, iyi ndi axiom popanda zomwe sitingathe kuchita.

Choyamba, tiyenera kukumbukira kuti zakudya zilizonse ndi njira yopita kulikonse. Choncho, ngati tikufunadi kuwongolera mkhalidwewo mokwanira, tiyenera kuganizira za zakudya zopatsa thanzi. Zakudya zopatsa thanzi zimachokera makamaka pa mfundo yakuti timadya pang'onopang'ono. Chifukwa chake, ngati tidya 2 pa tsiku - m'mawa pothamanga, kuchedwa kuntchito, ndipo madzulo, kudzipatsa mwayi wopuma ndikupeza chisangalalo chachikulu nthawi yomweyo, ndiye kuti sitingagwirizane ndi thupi lathu. . Ichi ndi khalidwe loipa la kudya. Zabwino zomwe tingapereke kwa thupi lathu ndikumverera kokhazikika, ndipo kukhazikika kudzakhala kokha pamene tidya pang'ono.

Chifukwa chake, lamulo 1: kudya kwa maola 3,5-4 aliwonse.

Pazonse, tiyenera kupita kunja kukadya 5-6 patsiku. Kusiyana kwa kuchuluka kwa zakudya kungakhale chifukwa cha kutalika kwa maola anu masana, chifukwa tikadzuka nthawi ya 5 koloko ndikukagona 12 kapena 6 koloko masana, masana athu amakhala aatali kwambiri. Chifukwa chake, zakudya 11 zidzakwanira bwino panthawiyi. Ngati ndinu mbalame mochedwa ndikudzuka pa 12-12 ndikugona pa 5, ndiye kuti zakudya 5 zidzakhala zoyenera. Ndikupangira kuti mugawire masana kwapakati pa 6-XNUMX ndikuwonjezera zikumbutso za chakudya pazida zanu kuti zikukumbutseni izi kwakanthawi. Chifukwa, mulimonse, chizoloŵezi chodyera chiyenera kukhazikitsidwa, ndipo "chikumbutso" poyamba, ngakhale chidzakhala chokhumudwitsa, koma chidzapereka mwayi, monga galu wa Pavlov, kuti achite ndi malovu, ndipo mudzafuna kudya. .

Lamulo 2: palibe zakudya za hypocaloric.

Ngati tidya zopatsa mphamvu zosakwana 1200 - akazi, ndi zopatsa mphamvu zosakwana 1500 - amuna, ndiye kuti tidzadzipanga tokha. Thupi silidzasiyanitsidwa ndi mapaundi owonjezera ngati liri pa mawondo ake, ndipo mmalo mopumula ndikuchita ntchito za thupi, thupi lidzakakamizika kugwira ntchito yodzitetezera. Chifukwa chake, kuchepa kwa thupi kwakanthawi kochepa kudzatsatiridwa ndi nthawi yayitali yopumira, yomwe idzakhala yovuta kwambiri kuigonjetsa. Komanso, tiyenera kukumbukira kuti ndi zakudya zosayenera, mono-zakudya, hypocaloric zakudya, timataya minofu misa. Ndipo ngati titaya minofu, timataya fakitale yayikulu yopangira ma calories omwe timabweretsa m'thupi kuchokera kunja. Kuchita bwino m'malo athu onse azakudya kumafika paziro. Ndipo munthu amangopumula ndikubwereranso kumadyedwe osagwira ntchito ndikusintha dengu lazakudya, mafuta ndi madzi amabwerera m'malo awo nthawi yomweyo. Kumbukirani, mafuta ndi madzi ndi ma comrade omwe ndi osavuta kuwachotsa, koma amabwereranso mwachangu mukapanga zolakwika zazakudya.

Chofunikira chofunikira: palibe mono-zakudya ndi hypocaloricity, kuti tisataye minofu yomwe tili nayo.

Lamulo # 3: kuwongolera kudya kwamadzimadzi.

Izi zimakhala choncho makamaka nyengo yotentha. Ngati sitimwa madzi, timachulukitsa chiwopsezo cha kuchepa kwa madzi m'thupi, timalepheretsa kagayidwe kachakudya, chifukwa madzi ndi bwenzi lapadziko lonse lapansi lomwe limatenga nawo gawo mu magawo onse a moyo wathupi. Kuphatikiza apo, ngati sitimwa madzi, timachedwetsa njira yochotsa poizoni ndikudzipha tokha. Chifukwa chake, timamwa madzi, malita 1,5-2 patsiku, ngati tipita kumasewera kapena kuchita masewera olimbitsa thupi, kufunikira kwamadzi kumawonjezeka.

Lamulo # 4: Yesetsani Kudya Kwanu Mapuloteni.

M'chilimwe, ambiri amapita ku chakudya chopepuka, amatsamira pa zipatso, zipatso, ndiwo zamasamba, koma panthawi imodzimodziyo nyama - nyama, nkhuku, nsomba - zimazimiririka kumbuyo. Izinso ndikulakwitsa. Ndanena kale za kufunika kwa minofu pakuwongolera kulemera kokwanira komanso kukhalabe ndi kagayidwe kachakudya. Ngati sitipereka mapuloteni okwanira okhala ndi amino acid abwino kuchokera kunja, potero timawononga thupi. Choncho, chakudyacho chiyenera kukhala ndi magwero a mapuloteni athunthu, makamaka a nyama ndi zomera, chifukwa mapuloteni a zomera okha sangathe kukwaniritsa zosowa zathu.

Pali lamulo lamatsenga lotere mu classical dietetics: ngati sitinadye chakudya chokwanira cha mapuloteni mkati mwa kudya kwa calorie yofunikira, ndiye kuti dzanja lidzafika mwachibadwa kwa mafuta ndi chakudya. Choncho, ngati sitikufuna kupanga chisankho mopanda nzeru mokomera maswiti kupita ku ntchafu, ndiye n'zomveka kulamulira mapuloteni. Malinga ndi Research Institute of Nutrition, kuchuluka kwa mapuloteni athu ndi kusowa kwa zakudya m'thupi.

Zakudya zopatsa thanzi

Ngati titsatira malamulo onse omwe ali pamwambawa, koma panthawi imodzimodziyo sitingathe kulimbana ndi chilakolako kapena tikufuna kupuma ndi kutafuna chinachake, ndiye kuti masamba ndi njira yopambana. Koma apa sindikutanthauza mbatata, zomwe zili pamzere wosiyana. Ndikufuna amalangiza aliyense amene ali pa siteji kuwonda kuchepetsa mbatata yekha ntchito mu maphunziro oyambirira osati ntchito ngati mbali mbale. Zamasamba zina zonse zimakhala ndi index yotsika kwambiri ya glycemic, zimakhala ndi zopatsa mphamvu zochepa, kotero zimatha kudyedwa popanda chilango, mochuluka, osavulaza thupi. Komanso, masamba, kuphatikiza mavitamini, mchere, biologically yogwira zinthu zimene zimathandiza chimbudzi, kulimbikitsa rejuvenation ndi zina zambiri njira zabwino, ndi gwero la CHIKWANGWANI.

CHIKWANGWANI palokha kumapangitsa kumakaniko kudzaza m'mimba thirakiti, potero kumapangitsa kumva kukhuta komanso kukhuta. Izi ndizofunikira kwambiri, chifukwa chizindikiro ku ubongo muzochitika izi chimapita motere: "Khalani chete, mudadyetsedwa, musadandaule ndikuchoka kukhitchini." Izi zimapereka malingaliro okhazikika. Kuphatikiza apo, fiber imalola matumbo kugwira ntchito bwino, chifukwa imapangitsa kuti microflora ikhale yabwino. Kuphatikiza apo, CHIKWANGWANI ndi adsorbent yabwino yomwe imachotsa zonse zosafunikira m'thupi.