Chifukwa chiyani zakudya sizigwira ntchito

Lero liwu loti "zakudya" pankhani yakudya bwino ndi imodzi mwazomwe zimagwiritsidwa ntchito kwambiri, lakhala chinthu chapamwamba komanso chodziwika bwino. Pafupifupi tonsefe timamatira ku mtundu wina wa zakudya, koma nthawi zambiri, kuzichita molakwika, zomwe zimawononganso thanzi lamtengo wapatali.

Kupatula apo, chakudya choyambirira ndi chakudya chopatsa thanzi, malamulo oyenera kudya chakudya chopatsa thanzi m'thupi. Chifukwa chake, lingaliro ili siliyenera kusokonezedwa ndi choletsa chakudya, chifukwa njira yoyenera yazakudya ndiyo njira yofunikira kwambiri komanso yofunikira ya maloboti abwinobwino a zamoyo zonse.

Zifukwa za kusakwanira kwa zakudya

• Vuto lodziwika bwino kwa anthu omwe akuyesetsa ndi mphamvu zawo zonse kuti athane ndi kunenepa kwambiri ndikuti pakangoganiza pang'ono pokha pathupi lawo, zotsatira zake sizimangoyembekezeredwa mwachangu, koma pompopompo. Koma palibe changu ndi izi! Musanadye chakudya, muyenera kuganizira mozama chilichonse ndikukonzekera osati kwa nthawi yayitali, koma kuti mugwire ntchito yokhazikika (mokwanira ndi mawuwo). Ngati munthu amakonda kukhala wonenepa kwambiri, ndipo akumvetsetsa kuti izi zimasokoneza moyo wabwinobwino, ndiye kuti zakudya zomwe azidya ziyenera kuyang'aniridwa nthawi zonse, moyo wake wonse. Ndikofunikira kusankha zakudya zomwe ndi zabwino mthupi lanu ndipo sizimayambitsa nkhawa. Ndibwino kuti mufunsane ndi katswiri wazakudya ndi vuto ili. Mwa njira, World Health Organisation ikunena kuti 10% yochepetsa thupi m'miyezi 8-10 imawonedwa kuti ndiyabwino. Palibe chifukwa chothamangira, chinthu chachikulu ndichotsatira chokhazikika cha nthawi yayitali!
• Pali milandu yambiri pomwe, chifukwa cha kudya pang'ono, munthu amapeza kilogalamu zochulukirapo kuposa kale. Koma ichi si chinthu choyipitsitsa, chifukwa kuwonongeka kwakukulu kumachitika osati kungoti ziwalo zamkati, komanso dongosolo lamanjenje, komanso psyche. Ngati thupi sililandira gawo lokwanira la zopatsa mphamvu kuti lizigwira bwino ntchito, ndiye kuti limakumana ndi zovuta ndikuyamba kuwotcha osati mafuta, koma mapuloteni m'minyewa. Pa nthawi imodzimodziyo, khungu limakwinyika, limakhala lopunduka, limayamba kusokonekera, chitetezo chimachepa, komanso kupanga ma antibodies m'thupi kumakulirakulira. Chifukwa chake, atapeza mpata pang'ono wopeza china chama calories ambiri, thupi limayamba kupanga mafuta osungika kuti atuluke m'malo opanikizika. Chifukwa chake, timabwereranso kuzomwe zidawonetsedwa kale, zakudya sizikusala kudya, koma zakudya zoyenera. Muyenera kudziwa kuchuluka kwa ma calories omwe thupi lanu limafunikira ndipo, mukamadya pafupipafupi, muwapatseni ngati zakudya zopatsa thanzi komanso zofunikira, ndipo mukamachepetsa thupi, muchepetseko chakudya.
• Ngati chakudyacho chakhazikitsidwa kale, mavuto atsopano amayamba, monga momwe amatchulidwira - zoyipa. Khungu limataya kamvekedwe kake, limayamba kuguluka, mawonekedwe amakwinya. Nthawi yomweyo, timapitilizabe kugwira ntchito tokha, timapitilira gawo la masewera omwe amaphatikizika ndi zakudya. Kuti thupi lanu likhale ndi thanzi labwino, muyenera kuchita masewera olimbitsa thupi kwa ola limodzi patsiku. Ngati, mutasiya kulimbitsa thupi nthawi zonse, mumasiya kuchita masewera olimbitsa thupi, ndiye kuti minofu ya minofu imafooka ndipo, chifukwa chake, imabwerera kumalo ake akale - ili ndi zigawo zamafuta.

Chakudya chothandiza kwambiri ndi moyo woyenera

Ndi kumvetsetsa kolondola kwa liwu loti "zakudya" komanso zinthu zomwe zimakhudza mwachindunji ndikuthandizira, mutha kukhala ndi thupi latsopano, loyandikira bwino, ngakhalenso labwino lomwe mumalikonda. Koma kuti muphatikize zomwe zakwaniritsidwa, sikoyenera kupumula, m'malo mwake, muyenera kupitiriza kugwira ntchito paokha kuti musataye zomwe mwakwanitsa. Ngati munthu akumvetsetsa kuti kuchepa thupi ndi kovuta, kugwira ntchito nthawi zonse komwe kuli ndi zotsatirapo zake, ndiye kuti ayenera kudziwa malamulo amakhalidwe abwino, zakudya zoyenera komanso zakudya zabwino.

1. 1 Lamulo loyamba ndikupatsa thupi mochuluka momwe "amafunsira". Kudya madzi tsiku ndi tsiku ndi 30 ml pa 1 kg ya kulemera kwa thupi. Madzi bwino kagayidwe ndipo amathandiza kuchotsa poizoni ndi zinyalala zina m'thupi, komanso nthawi chimbudzi, normalizes kagayidwe ndi kumatha kuthekera kudya mopitirira muyeso.
2. 2 Chakudya cham'mawa chotsimikizika chimatsimikizira kukhala wathanzi komanso wochepa thupi. Izi sizitanthauza kapu ya khofi ndi sangweji, koma phala, dzira, saladi, ndi zina zambiri.
3. 3 Ndikofunika kuphatikiza 1,2 g protein pa 1 kg ya kulemera kwa thupi (50% protein protein) pachakudya chilichonse, chifukwa sichimangolamulira njala yokha, komanso chizindikiritso chokwanira kwa thupi ndi chakudya, komanso kumathandiza kuti pakhale bata lamanjenje ndi thupi lonse.
4. 4 Ndikofunikira kupatula zakudya zokhala ndi index ya glycemic yayikulu pachakudyacho ndikuzaza zipatso, ndiwo zamasamba, nyemba, nyama yophika yowonda, ndi zina zambiri.
5. 5 Kuchepetsa kuchuluka kwa ma calories ndi magawo 500. tsiku lililonse, koma mpaka malire a 1200 kcal. Ndizosatheka kuchepetsa kuchepa, chifukwa pakadali pano kuonda kwambiri kumatha, popeza thupi limatha kudziteteza ku chiwonongeko. Imayamba kuwotcha chilichonse kupatula mafuta amafuta, kuwononga ziwalo zonse zamkati ndi minyewa. Ndipo ngati thupi lalekanso kulandira mavitamini ndi mavitamini ofunikira kuti azigwira bwino ntchito, limayamba kusunga mafuta ngati mafuta ngakhale mutapeza mwayi.
6. 6 Mulimonse momwe zingakhalire, njala siyiyenera kuloledwa. Zakudya ziyenera kuchitika pamagawo ang'onoang'ono 5-6 patsiku.
7. Masewera ndi gawo limodzi la zakudya. Kuti muwoneke wokongola kwinaku mukuchepetsa thupi, komanso kuti musamawonetse khungu lolowerera, kuti muthamangitse njira yochepetsera thupi, muyenera kukhala ndi moyo wokangalika - pitani nawo kumasewera kapena kuvina. Mothandizidwa ndi zolimbitsa thupi, m'pofunika kuwotcha 7 kcal patsiku, pomwe thupi limachotsa mapaundi owonjezera 550 pa sabata. Simungaleke kuchita masewera olimbitsa thupi pakapita kanthawi, chifukwa mwanjira imeneyi thupi lomwe lili muminyewa yotseguka limayamba kusunga mafuta. Thupi lochepetsetsa limawoneka lokongola popeza minofu.

Koma palibe m'modzi mwa akatswiri odziwa bwino za zakudya amene angakuthandizeni kuthana ndi kunenepa kwambiri, komwe kumapha mopanda chifundo thanzi lanu, mpaka inu nokha mutazindikira kuti mukufunikiradi. Chofunikira ndikuchepetsa, koma kusintha kwathunthu njira yamoyo, kuti mumvetsetse kuti kulimbana sikutanthauza kuchepa kwakanthawi, koma zotsatira zazitali komanso zotere.