Atsikana ambiri kwa nthawi yaitali amadzizunza okha ndi tiyi kuti awonongeke, "mapiritsi ozizwitsa", masewera ammawa, ndi okhawo omwe akumana nawo kuti atsimikizire kuti izi sizibweretsa zotsatira, zimagwirizanitsa ndi lingaliro lakuti muyenera kusintha kusintha kwa zakudya zanu. Komabe, pakuchita izi zimachitika kuti izi n'zovuta. Nkhaniyi ikukuuzani momwe mungadzikakamizire kuti mudye pang'ono.
Nchifukwa chiyani muyenera kudya m'magawo ang'onoang'ono?
Kudya mopambanitsa komanso makamaka kudya mwakuya ndi mdani wamkulu wa chiyanjano. Ngati mumvetsetsa kuti kudya zakudya zazikulu kwambiri, tingaganize kuti iyi ndiyo vuto lanu lalikulu.
Thupi la munthu ndilovuta. Ndi chakudya, mumapeza mphamvu zomwe mumagwiritsira ntchito pamoyo wanu: kupuma, kulumpha, ntchito za mkati, kuyenda, ndondomeko. Ngati mumadya kwambiri, ndipo thupi limagwiritsira ntchito mphamvu zochepa (calories) kusiyana ndi kulandira, ndiye njira yosungiramo imayambira, ndipo makilogalamu amatumizidwa ku minofu ya adipose.
Pofuna kuti musinthe njirayi, muyenera kupeza makilogalamu osachepera. Pachifukwa ichi, kusowa kwa thupi kudzapezeka pogawikana minofu ya adipose.
Zakudya zazikulu sizipatsa thupi nthawi kuti zipirire mphamvu yowonjezera, ndipo apo ndiye kukula kwa minofu ya adipose kumayambira. Ndicho chifukwa chake mfundo yaikulu ya zakudya zatsopano ndiyo kudya nthawi zambiri, koma m'magawo ang'onoang'ono. Izi zimatchedwa "chakudya chochepa".
Mu zakudya zazing'onozing'ono pali chinthu chimodzi chofunika kwambiri kuphatikizapo: Njirayi imatilola kuti tifafanize metabolism. Chowonadi ndi chakuti pamene mutayamba kudya pang'ono, thupi limaganiza kuti nthawi zovuta zimabwera, ndipo zimachepetsa kuchepa kwa thupi. Chifukwa chaichi, thupi limadya zakudya zochepa, ndipo mumachepa pang'ono. Kudyetsa maulendo asanu ndi limodzi mphambu zisanu ndi imodzi patsiku m'magawo ang'onoang'ono kumakuthandizani kudutsa njirayi: Nthawi iliyonse yomwe mumadya, thupi limagwira nawo ntchito, ndipo izi zimakupangitsani kuti mukhale olemera.
Kumvetsetsa njira zonsezi, mudzapeza zosavuta kupeza njira yoyamba kudya zochepa. Kuti tipange njira yowonjezera yowonjezera ndi yosavuta, tiyeni tipereke chitsanzo cha zakudya zoyenera za zakudya zochepa:
- Chakudya cham'mawa - chakudya chambiri mazira kapena phala, tiyi.
- Chakudya cham'mawa chachiwiri ndi chipatso chirichonse.
- Chakudya ndi chakudya cha msuzi, kagawo kakang'ono ka mkate.
- Chotupitsa - 20 g ya tchizi kapena phukusi lachikwama cha tchizi, tiyi.
- Chakudya - Zakudya zatsopano zophika kapena zophika, nsomba kapena nkhuku.
- Ola limodzi asanagone: galasi la 1% kefir kapena mafuta otsika a yarzhenka, varenets.
Monga mukuonera, zakudyazo zikuphatikizapo zakudya zitatu ndi zakudya zitatu. Zigawo ziyenera kukhala zazing'ono - mwachitsanzo, chakudya chanu chonse chiyenera kukhala pa mbale ya saladi.
Kodi mungadzikakamize bwanji kuti mudye pang'ono?
Timakupatsani njira zingapo nthawi imodzi, zomwe zingagwiritsidwe ntchito mofanana. Zidzakuthandizani kuti muzitha kulamulira kukula kwa magawo.
- Gwiritsani ntchito mbale zing'onozing'ono - pa iwo zakudya zidzawoneka ngati zambiri, ndipo inu mukuwonekera sizingasokoneze.
- Yesani kudya kunyumba, ndi kudula gawo lililonse ndi gawo limodzi.
- Ngati "njala" yodabwitsa, imwani mafuta ochepa opanda mafuta.
- Osakhala patebulo njala,
kudya nthawi zambiri ndi zazikulu sizidzakhala zopanda ntchito. - Podzipangira chakudya pang'ono, taganizirani momwe chiwerengero chanu chidzakhalire posachedwa.
- Musanayambe kudya, pitani pagalasi, ndikuyang'anirani madera - bwino kumachepetsa chilakolako !
- Imwani magalasi asanu ndi atatu a madzi tsiku lililonse, komanso 1 mpaka 1.5 magalasi nthawi iliyonse musanadye. Izi zidzalola kuti kudzaza pang'ono ndikumva njala.
Idyani bwino, panthawi yomweyo, ndipo thupi lanu mwamsanga limakana kudya kwambiri. Gawo lalikulu ndiloledzera mofanana ndi kusuta. Mukamasinthana ndi zakudya m'zinthu zing'onozing'ono, mudzawona kuti simunataye kanthu, koma mwapeza zambiri.