Zamkatimu
Chimakula chamoyo, koma m'badwo uno wokhala ndi mkuntho wachibadwidwe wa mahomoni komanso kuukira kwakukulu kwa chidziwitso paubongo, pamafunika kudya koyenera. Kukhala m'malo ogona, mpikisano pakati pa maanja, chilakolako, kusowa tulo ndi kusasamala - izi ndizo zakumwa zowuma zopanda malire, zokhwasula-khwasula popita, caffeine wambiri komanso maswiti ochuluka. Momwe mungadyetse bwino kwa ophunzira kuti pasakhale mavuto ndi kutopa, mantha ndi m'mimba?
Lamulo 1. Chakudya cham'mawa chotentha
Chakudya cham'mawa cha wophunzira chisakhale chopepuka komanso chopatsa thanzi. Makamaka phala zimam'patsa chakudya, pasitala kapena mbatata. Chakudyacho chiyenera kuphikidwa kapena kuphikidwa - popanda fries kapena gravy.
Zakudya zam'mbali zowuma zimatengeka pang'onopang'ono, chifukwa kuchuluka kwa shuga m'magazi sikudumpha, koma kumasintha pang'onopang'ono, kumapereka mphamvu pamaso pa chakudya chamadzulo, kuphatikizapo zochitika zamaganizidwe. Ndikoyenera kuwonjezera kadzutsa ndi masamba kapena zipatso, kutsuka ndi tiyi, madzi kapena khofi ndi mkaka. Onjezani batala kapena mkaka ku zokongoletsa zotentha.
Zakudya zam'mawa zam'madzi zimatha kusinthidwa kapena kusinthidwa ndi mapuloteni - omelet ndi masamba ndi kefir kapena kanyumba tchizi ndi zowonjezera - yogurt ndi zipatso. Sankhani mkaka womwe uli ndi mafuta ochepa, koma osati 0%.
Yang'anirani momwe mukumvera: mutatha kudya kadzutsa koyenera, muyenera kumva mphamvu zambiri, osati kugona. Sinthani kadyedwe ndi kadyedwe kanu kuti musafune kugona mopambanitsa maanja mukatha kadzutsa.
Lamulo 2. Chakudya chamasana chamadzimadzi
Msuzi wotentha wamadzimadzi - nsomba, nyama kapena masamba a masamba - amatengedwa bwino ndipo amatenga voliyumu yayikulu m'mimba, zomwe zikutanthauza kuti zopatsa mphamvu zimadyedwa pankhomaliro ndi dongosolo locheperako. Ndikoyenera kuti msuziwo usakhale wodzaza ndi mafuta, muyenera kupereka mmalo mwa mbale yowonda.
Nsomba zowonda kapena nyama ziyenera kuwonjezeredwa ku supu, masamba - saladi kapena mphodza, chidutswa cha mkate ndi chinangwa. Kuti muwonjezere ubongo wanu kuntchito zapakhomo kapena maphunziro ena, mukhoza kudzipangira mchere - zipatso kapena chokoleti chachilengedwe.
Lamulo la 3. Kudya koyenera
Masangweji ndi osiyana, ndipo si onse omwe ali owopsa m'mimba. Mwachitsanzo, sinthani soseji ndi nyama yowotcha, yikani letesi ndi phwetekere kapena tsabola ndi kaloti, gwiritsani ntchito mkate wambewu monga maziko ake, ndipo gwiritsani ntchito yogati kapena tchizi wopanda mafuta ochepa m’malo mwa mayonesi.
Lamulo 4. Kuchepa kwa caffeine
Caffeine, ndithudi, imapangitsa ubongo ndi nyonga. Koma osati motalika. Patapita kanthawi, thupi adzafunika gawo latsopano, chifukwa, pambuyo tsiku tiyi kapena khofi katundu madzulo mudzakhala osangalala, izi akuwopseza kusowa tulo, anamwazikana chidwi, osakhazikika tulo ndipo kenako kudzikundikira kutopa ndi matenda maganizo.
Imwani khofi m'mawa kwambiri, osaposa makapu 2-3 patsiku. Perekani zokonda zakumwa zachilengedwe m'malo mwa zakumwa zapompopompo kuchokera pamakina ogulitsa. Maola otsatirawa musanagone, imwani madzi oyera okha, opanda madzi.
Lamulo 5. Mgonero wowala
Kusonkhana kwa ophunzira pa chakudya chamadzulo nthawi zambiri kumakhala mowa, zokhwasula-khwasula, kapena zakudya zonenepa kwambiri. Muyenera kusiya ndi zizolowezi zotere, apo ayi iyi ndiyo njira yopita ku gastritis. Usiku, ndibwino kuti mukhale ndi chotupitsa ndi chinthu chofufumitsa kapena kuphika nsomba ndi ndiwo zamasamba, chidutswa cha tchizi, kapu ya mkaka, omelet ndi omelet.