Ngakhale kuti anthu ambiri amavutika ndi vuto la kunenepa kwambiri, kuchepa thupi kumabweretsanso mavuto ambiri, mwachitsanzo, kusokoneza kugwira ntchito kwa thupi. Mbali yamaganizo imakhudzidwanso - munthu wochepa thupi angafune kuti aziwoneka wathanzi, mwachitsanzo, kunenepa, koma m'njira yoti asadzivulaze. Chakudya chowonjezera kulemera chimadziwika ndi kuchuluka kwa caloric, koma ubwino wa zakudya zokonzedwa bwino ndizomwe zimapatsa thupi zakudya zonse zofunika.
Zakudya ziyenera kukhala ndi chakudya chamafuta ambiri, mapuloteni ndi mafuta. Anthu omwe akufuna kunenepa sayenera kusiyanitsa kuti kukhala ochepa thupi kumayamba chifukwa cha matenda asanayambe kudya. Kuchuluka kwa zopatsa mphamvu kumawonjezeka kuchokera 500 mpaka 700 (malingana ndi zosowa za thupi). Pankhani ya kunenepa kokha, kuchuluka kwa mapuloteni, mafuta ndi chakudya chamafuta muzakudya kumachulukitsidwa mofanana, pomwe ngati munthu akufuna kukulitsa minofu yake ndikuchita masewera olimbitsa thupi, amawonjezera zomwe zili m'mapuloteni (mpaka 25). %) ndi chakudya (55%).
Cholakwika chofala ndikuwonjezera mapuloteni okha, omwe "solo" sangawonjezere minofu - ma carbohydrate ndi ofunikira kuti minofu igwire bwino ntchito. Ndicho chifukwa chake zakudya zowonjezera kulemera ziyenera kuphatikizapo:
- Zakudya zamkaka - tchizi chanyumba, 3,2% mkaka, yoghurt wachilengedwe ndi tchizi,
- Zipatso ndi ndiwo zamasamba zambiri - ndizochokera ku ma microelements ndi mavitamini. Muyenera kuwadya masiku 1-2,
- Ma Flavonoids - omwe amachotsa ma free radicals ochulukirapo, motero amachedwetsa ukalamba wa thupi. Kuchulukitsa kwawo kumalimbikitsidwa makamaka kwa anthu omwe amachita masewera olimbitsa thupi. Ma radicals aulere amathanso kuwononga ziwalo zambiri, chifukwa chake ndizofunikira kwambiri. Ma flavonoids ambiri amapezeka mu kulowetsedwa kwa tiyi wobiriwira, parsley, horseradish, ndi tsabola wofiira.
- Zakudya zovuta - groats, mpunga, Zakudyazi, pasitala.
- Madzi - Muyenera kumwa pafupifupi malita 1,5 amadzi patsiku. Makamaka mu mawonekedwe a mchere madzi, wobiriwira tiyi ndi zipatso timadziti.
Sitikulimbikitsidwa kudya chakudya chofulumira kapena maswiti, chifukwa angayambitse kulemera, osati kulemera kwa thanzi.
Zomwe zimayambitsa kuchepa thupi
Pakati pa zomwe zimayambitsa kuchepa kwa thupi, chofala kwambiri ndi zakudya zosayenera zomwe zimapereka zopatsa mphamvu zochepa kwambiri. Zimayambitsidwanso ndi matenda a mahomoni, monga hyperthyroidism (imathandizira kagayidwe kachakudya). Kutsika kwambiri kwa thupi kumatha kuwonetsa matenda ambiri: khansa, kapamba, chiwindi, matenda am'mimba - matenda a celiac, ulcerative colitis, ndi zina zambiri.
Zizindikiro za kuchepa thupi ndizo:
- Kufooka,
- Matenda a chitetezo chamthupi (chiwopsezo cha matenda),
- kuchepa kwa chidwi,
- kutayika kwambiri tsitsi,
- misomali brittleness,
- Kulephera kuphunzira.