Kodi mungadye bwanji kuti muchotse mimba?

Mafuta amaika pamimba ndipo mbali zimayikidwa mofulumira kwambiri, koma kuchotsa, chifukwa kuchuluka kwa kulemera kwake ndi vuto lalikulu. Mapaundi owonjezera sizongoganizira chabe, koma ndi ngozi ya kukula kwa matenda osiyanasiyana. Choncho, funso la momwe angadye bwino kuti achotse mimba, nkhawa ndi iwo amene akulota chiuno chochepa, ndipo anthu amadera nkhawa za thanzi lawo.

Chochita ndi momwe mungadye kuti muyeretsedwe m'mimba?

Chifukwa cha kuikidwa kwa mafuta ochepa pansi pamimba, m'chiuno ndi mbali, nthawi zambiri ndi regimen yolakwika ndi zakudya. Kwa amayi, kuwonjezeka kwa kilos owonjezera kungayambitse matenda a mahomoni, makamaka kuyambika kwa kusamba. Kwa oimira onse awiriwa, chifukwa cha kulemera kwakukulu kungakhale zobadwa ndi zobadwa za thupi.

Komabe, izi sizikutanthauza kuti simungathe kulimbana ndi vutoli. Kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi ndi zakuthupi ndi kukonza chakudya cha tsiku ndi tsiku kudzakuthandizani kulimbana ndi kulemera kwakukulu. Musanayambe kupanga mankhwala, muyenera kudziwa momwe mungadye bwino kuchotsa mafuta m'mimba.

Mfundo zazikuluzikulu ndi zofuna za zakudya zimaphatikizapo zinthu izi:

1. Kugwirizana ndi chakudya cha tsiku ndi tsiku ndilololedwa chakudya cham'mawa , chakudya chamasana, chakudya chamadzulo ndi zakudya ziwiri kapena zitatu pakati pawo.
2. Chakudya chomaliza chiyenera kukhala pasanathe 18.00.
3. Ndikofunika kuchepetsa kuchuluka kwa gawolo, powonjezera kuchuluka kwa chakudya chodya mpaka 6.
4. Mlingo wa madzi tsiku lililonse uyenera kukhala ndi malita awiri, ndi madzi ambiri omwe mumamwa madziwa m'mawa. Madzi okhawo osaphatikizidwa ndi carbonate amalingalira.
5. Kwa mphindi 20-30. Musanadye chakudya cham'mawa muyenera kumwa madzi ozizira.
6. Maola awiri asanagone, mukhoza kumwa kapu ya kefir ndi mafuta ochepa.

Kubwezeretsa chakudya ndi chimodzi mwa zinthu zofunika kwambiri pa nkhani ya momwe angadyerere m'mimba ndi mbali. Chofunika kwambiri ndi zakudya komanso mfundo yogwiritsira ntchito zinthu zina.

Kalori yokhudzana ndi chakudya cha tsiku ndi tsiku kwa munthu aliyense imawerengedwa malinga ndi katundu wake. Kuti mudziwe mmene mungadye msungwana kuti aziyeretsa m'mimba, choyamba muyenera kuchepetsa chiwerengero cha makilogalamu - mpaka 1200-1500 makilogalamu patsiku. Mwa amuna, chiwerengerochi ndi chapamwamba, pafupifupi 2000-2300 kcal, chomwe chimayambira kusiyana kwa njira zamagetsi.

Kodi ndiyani komanso momwe mungadye kuti muyeretsedwe m'mimba?

Zakudya za tsiku ndi tsiku ziyenera kupangidwa kuti magawowo akhale ang'onoang'ono, ndipo kuchuluka kwa ma calories m'mawa ndi nthawi yamadzulo kupitirira chiwerengero cha caloric chofunika cha chakudya chamadzulo ndi choseketsa. Zakudyazi zisamalowe zakudya zamphongo, zokazinga ndi zotsuta, zokometsera zokometsera ndi zakumwa, zokondweretsa zokoma - khofi, tiyi wolimba, mowa. Kuchokera pa maswiti amaloledwa chokoleti chowawa, zachilengedwe ndi ma marshmallows, ntchito yawo iyenera kuphatikizidwa panthawi ya ntchito yaikulu kwambiri yotsatsa kagayidwe kachakudya, ndiko kuti, nthawi yowonongeka ndi yamadzulo.

Zida zomwe zingakonde:

• mafuta odyera ochepa - nyama ya kalulu, Turkey, nkhuku;
• nkhuku ndi zinziri mazira;
• mafuta ophika otentha kapena otentha, nsomba;
• zipatso, zipatso ndi ndiwo zamasamba, kuphatikizapo nthochi ndi mphesa;
• zipatso zouma ndi mtedza wambiri (moyenera);
• nyemba zonse pamadzi;
• mkaka ndi mkaka ndi mafuta ochepa kapena mafuta opanda;
• akadali madzi, wobiriwira ndi tiyi wamchere;
• zokometsera zamchere, ginger, sinamoni, cardamom pang'onopang'ono.

Polemba mapepalawa, ndi bwino kuganizira zothandiza masamba ndi zipatso - zukini ndi nkhaka zothandizira kuchotsa madzi ochulukirapo m'thupi, mafuta a citrus amawotcha mafuta, buckwheat ndi bulauni, mpunga bwino thupi lonse, broccoli ndi caulifulawa ndizo zothandiza kwambiri zamasamba, maapulo ali ndi zakudya zowonjezera kwambiri. kumathandiza m'mimba motility.