Kufunika konenepa si chifukwa chodumphira ma buns a vegan, makeke, maswiti, zakudya zosiyanasiyana zomwe zimati zathanzi. Zakudya zonsezi zimakhala ndi shuga wambiri, kapena mchere, kapena mafuta, zomwe zingawononge thanzi la thupi lanu. Kukhala vegan mkati pakokha kumaphatikizapo kukhala ndi moyo wathanzi, ndipo zinthu zambiri zovulaza sizikugwirizana ndendende ndi thanzi. Mwa zina, izi zidzabweretsa mavuto ndi khungu, tsitsi, mano ndi misomali. Chotero, ngati njira ya kususuka yatsekedwa, kodi munganenere bwanji popanda kudzivulaza?
Osadumpha chakudya
Nthawi zambiri anthu onenepa kwambiri amakonda kudumpha chakudya cham'mawa, chamasana kapena chamadzulo, osasiyanso zokhwasula-khwasula. Koma ngati mukufuna kunenepa, muyenera kufulumizitsa kagayidwe kanu, monga momwe zimakhalira kuonda. Zakudya zanu zatsiku ndi tsiku ziyenera kukhala chakudya cham'mawa, chamasana, chakudya chamadzulo komanso zokhwasula-khwasula ziwiri kapena zitatu, koma ziyenera kukhala zopatsa mphamvu pang'ono kuposa masiku onse. Koma kumbukirani kuti ma calories awa ayeneranso kukhala othandiza. Pofuna kupewa kusafuna kudya chakudya cham'mawa, musadye musanagone kapena kudya chakudya chochepa, chomwe tidzakambirana pansipa.
Sungani mtedza
Cashews, amondi, mtedza, pistachios, walnuts - gwero la mapuloteni ndi mafuta abwino kwa thupi. Onjezani mtedza ku chimanga, mutenge nawo ngati chotupitsa, pangani ma smoothies pogwiritsa ntchito ma cashews oviikidwa usiku wonse. Ngati zitatopetsa, onjezerani mtedza ndi mchere wa m'nyanja ndi wasabi ndikusakaniza ndi zipatso zomwe mumakonda zouma ndi chokoleti chakuda. Mulimonsemo, chotupitsa choterocho chidzakhala chathanzi kwambiri kuposa tchipisi ndi masikono. Komanso gulani mafuta osiyanasiyana a mtedza ndikuwonjezera ku saladi. Ndipo kumbukirani za chiponde, amondi ndi zofalitsa zina zomwe zimayenda bwino ndi nthochi ndi buledi wambewu. Onetsetsani kuti palibe shuga mu phala.
Khalani ndi zokhwasula-khwasula zamadzulo
Nutritionists, omwe ali ndi moyo wathanzi komanso othandizira ena okhudzana ndi zakudya zoyenera amanena kuti musadye chilichonse koma madzi maola 2-3 musanagone. Inde, komanso madzi ayenera kumwedwa mosamala kuti kutupa kusawonekere m'mawa. Amene akufuna kunenepa angagwiritse ntchito lamuloli mosiyana. Tikagona, matupi athu amawotcha ma calories ochepa, chifukwa thupi limangogona nafe. Ola limodzi ndi theka musanagone, mutha kukhala ndi zokhwasula-khwasula zathanzi, monga tositi yambewu zonse ndi hummus wodzipangira tokha, apulo wokhala ndi mtedza, kapena tchipisi tathanzi tokhala ndi guacamole. Koma musapitirire, simukusowa kutupa, chabwino?
Sinthani zakudya zanu zosiyanasiyana
Pazakudya zamasamba, mumakhala ndi magwero ambiri amafuta ndi mafuta athanzi kuposa momwe mungaganizire. Dziwani zakudya zatsopano zanu, mbewu zatsopano, mtedza, nyemba, mafuta, mapeyala (ngati simukuzidziwa), zopatsa mphamvu zambiri koma zipatso zabwino (monga mango, nthochi ndi zina zotero). Gulani hemp, nyemba, sesame, fulakisi, mbewu za chia ndikuwaza pa saladi, soups ndi chimanga. Onani maphikidwe atsopano okhala ndi tofu, tempeh, nyemba ndi zosakaniza zina zathanzi. Ndipo pali maphikidwe ambiri otere patsamba lathu!
Imwani, imwani ndi kumwanso
Ngakhale kuti mukuwonda m’malo moti muchepe, muyenera kumwa madzi ambiri. Koma kuwonjezera pa muyezo wa magalasi onse 8-10 patsiku, mutha kupezanso zopatsa mphamvu zamadzimadzi. Pazifukwa zoterezi, gwiritsani ntchito tofu yofewa, mtedza wothira, mbewu ndi mafuta osayengedwa. Ingowonjezerani ku smoothie yanu!
Idyani nyemba moyenera
Nyemba, nandolo, mphodza zimayenda bwino ndi mpunga wofiirira, zomwe sizimangowonjezera mphamvu, komanso zimapatsa thupi mapuloteni ndi chakudya. Koma kuti mupewe flatulence, kuphika nyemba moyenera. Zilowerereni mpaka usiku wonse ndikuphika mpaka zitapsa. Mukhozanso kuwonjezera asafoetida kumapeto kwa kuphika, zomwe zimathandiza thupi kugaya bwino chakudya choterocho.
Ekaterina Romanova