Zamkatimu
Momwe mungapezere mzere pambuyo pa tchuthi chakumapeto kwa chaka?
Kodi munadutsamo nthawi yatchuthi? Osadziona kuti ndi wolakwa, nkwachibadwa kupezerapo mwayi pa zikondwererozi. Chachikulu ndichakuti musalole kuti mapaundi akhazikike. Iwalani za zakudya zokhwima komanso zokhumudwitsa tsopano. Kuyambira kadzutsa mpaka chakudya chamadzulo, tikufotokozera momwe mungachepetse thupi popanda kudziletsa.
Moyo wokhazikika kapena ayi!
Nthawi yosankha bwino imeneyi ndiyothandiza kuti munthu ayambirenso kukhala ndi moyo wabwino, pankhani ya chakudya komanso kuchita masewera olimbitsa thupi. Choncho, tiyeni tipitirize! Ndipo ngati kwa inu masewera ndi gehena, kuyenda ndi njira yabwino yothetsera. Osachepera mphindi 30 tsiku lililonse komanso pa liwiro lanu. Kwa othamanga, choyenera ndikuyambiranso masewerawa kawiri pa sabata. Kodi sikuletsa inu ndi izi, M'malo mwake, kupanga kuwonjezera tsiku lililonse kuyenda kwa mphindi 30… Kodi ndinu nibbler? Kodi mumadya pamene mulibenso njala? Mwa kusanthula khalidwe lanu la kudya, mudzaika chala chanu pa zolakwa zanu zazing’ono. Lingaliro: kuyambiranso kumva kukhuta. Langizo laling'ono: idyani pang'onopang'ono, kutenga nthawi ndikupuma pang'ono. Mulimonsemo, si bwino kupita pa okhwima ndi yoletsa zakudya (chomwe chimatchedwa chiletso chidziwitso) chifukwa limati kulandidwa okhazikika, akuti kukhumudwa ndi kunena zoonekeratu akulimbana. Chofunikira ndikudya chilichonse koma kupewa kudya pang'ono (shuga ndi mafuta).
Chakudya cham'mawa: inde ngati mukufuna!
Uthenga wabwino kwa onse omwe amadumpha chakudya cham'mawa ndikumva nthawi zonse "sizili bwino, muyenera kudya m'mawa". : musadzikakamizenso! Inde, malinga ndi kunena kwa Dr. Serfaty-Lacrosnière, tikamakakamiza anthu kudya m’maŵa pamene sanazoloŵere, nthaŵi zambiri amawonda. Kumbali ina, ngati mumakonda nthawi ino ya tsiku, ganizirani kumwa mowa, monga tiyi wobiriwira, mwachitsanzo, zomwe zimachepetsa cortisol, hormone yopanikizika yomwe imalimbikitsa kusunga mafuta m'mimba. Onjezani ku zakudya zomwe zili ndi index yotsika ya glycemic yomwe imatha mpaka masana. Choncho, kondani mkate wokhala ndi chimanga, rye, chinangwa (chabwino kwambiri ngati pangakhale vuto laulendo) ndi buledi, buledi woyera, baguette ndi chimanga (kupatula oatmeal ndi "All-Bran" cereals. , analimbikitsa). Kwa izi, mukhoza kuwonjezera mapuloteni: yoghurt wamba ndi mkaka wa semi-skimmed kapena chidutswa cha ham kapena Turkey kapena tchizi chofalikira chomwe chili ndi mafuta ochepa. Tilinso ndi ufulu magalamu 10 a batala. Pomaliza, ngati mudakali ndi njala, malizitsani ndi zipatso zatsopano. Ndi pulogalamu yodabwitsayi, musamamve njala musanadye chakudya chamasana. Mulimonsemo, dzitsitsireni bwino: osachepera 2 magalasi amadzi m'mawa kapena mbale ya tiyi chifukwa kuwombera kwa lita 1 ndi theka patsiku, palibe nkhani!
Chakudya chamasana = mapuloteni + wowuma + masamba
Choyamba, ndithudi, mchere ndi wochuluka kwambiri. Choncho, sankhani mbale yokhala ndi zigawo zitatu zofunika. Mapuloteni, choyamba, kwa satiety ndi kusunga minofu misa. Zili ndi inu kusankha pakati pa nyama (nkhuku yopanda khungu, filet mignon, flank steak ...), nsomba (yopandanso nsomba za mkate ndi zonse zokazinga), nsomba zam'nyanja (zokhala ndi mandimu chonde popanda mayonesi!) kapena mazira. Ngati ndinu wamasamba, mphodza kapena makeke a soya adzachita chinyengo. Masamba ayeneranso kukhala gawo la chakudya cham'mawa, chifukwa cha fiber, mavitamini ndi zakudya zochepa zama calorie. Ingopeŵani kaloti zophika, mapeyala ndi azitona zakuda. Pomaliza, musaiwale zakudya zowuma: supuni 3 mpaka 4 za mpunga kapena pasitala yophika, mwachitsanzo, osati mbatata zomwe zili ndi index yayikulu ya glycemic. Supuni yamafuta ochepa pazakudya zonse sizoletsedwa. Pomaliza, ngati mukumvabe ndi njala, malizitsani ndi yogati wamba ndi / kapena zipatso. Madzulo musazengereze kukhala ndi zokhwasula-khwasula. Ndizosankha zokha ndipo ziyenera kungokhala yogati wamba, zipatso kapena keke yampunga. Kwa mafani a makeke, sankhani makeke owuma ngati mukudziwa kuyimitsa! Ngati muli ndi mchere wambiri, dzikonzereni kusakaniza kwamasamba ndi mapuloteni: phwetekere, nkhaka, dzira lophika kwambiri (kapena kagawo kakang'ono ka ham kapena Turkey) kapena bwanji osati mbale ya supu (zosakwana 40 zopatsa mphamvu pa magalamu 100 ngati muli nazo). izi). kugula zopangidwa kale).
Chakudya chamadzulo chokhazikika popanda zopatsa mphamvu zambiri
Ngati simunasankhe zokhwasula-khwasula za supu, mukhoza kuyamba chakudya chanu ndi zukini kapena supu ya dzungu (osati mbatata kapena kaloti). Pitirizani ndi mapuloteni owonda: nsomba zoyera ngati mankhwala ngati ndinu fani kapena nsomba yamafuta kawiri pa sabata. Ndipo ngati nsomba si chikho chanu cha tiyi, nyama yoyera ndi yabwino. Monga kutsagana, masamba ndi saladi ndi pazipita supuni ya mafuta, koma palibe wowuma zakudya. Pomaliza: tchizi tating'ono ta mbuzi, yogurt wamba kapena zipatso (osaposa 2 patsiku). Ndipo ngati mumakonda tiyi azitsamba, musadzikanize ...