Kulimbana ndi kulemera kochepa kwa nthawi yochepa kungatheke popanda kugwiritsa ntchito mapiritsi, mankhwala osokoneza bongo osiyanasiyana ndi zakudya zolimba. Ambiri amasangalatsidwa ndi mutu - kodi ndizotheka kutaya makilogalamu khumi pamwezi pa zomwe tidzayesera kumvetsa. Kuti tipeze zotsatira popanda kuvulaza thanzi, m'pofunika kuganizira malamulo a zakudya zodyera.
Kodi mungataya makilogalamu 10 pa mwezi?
Kupambana kumadalira makamaka zizindikiro zoyambirira pa mamba, ndiko kuti, zing'onozing'ono, ndizowonjezera kuti zikhale zovuta kwambiri. Nutritionists samalimbikitsa kudya, kutsatira zosiyana zakudya, chifukwa zonsezi angathe potsiriza mavuto.
Mfundo zazikulu za momwe mungatetezere kulemera kwa makilogalamu 10:
- Chinthu choyamba kuchita ndikubwezeretsa firiji yanu, kuphatikizapo zokoma, ufa, mafuta ndi zakudya zina zapamwamba. Mkaka wokazinga, wokazinga ndi wosuta umakhudza maonekedwe.
- Sankhani chakudya chochepa, chomwe chili chofunika kwambiri kuti mukhale ndi kagayidwe kake. Kuonjezera apo, chifukwa chopezeka "mafuta" munthu sadzamva njala . Chizolowezi chovomerezeka kwambiri: zakudya zitatu zazikulu ndi zopsereza ziwiri.
- Ndikofunika kupeza minofu yambiri, yomwe imayeretsa thupi lazowonongeka, ndipo imaperekanso kukwanira kwa nthawi yaitali. Ndi bwino kudya masamba atsopano, zipatso, tirigu ndi ufa wambiri wa ufa.
- Kuthamanga mofulumira ndi makilogalamu khumi pamwezi popanda kuchita masewera olimbitsa thupi nthawi zonse sungakhoze, kotero sankhani nokha njira yoyenera kwambiri. Ndi bwino kuchita katatu pa sabata, osachepera ola limodzi, kuphatikiza mphamvu ndi cardio.
- Ndikofunika kumwera madzi osamba ndi osaphatikizidwa tsiku ndi tsiku. Pofuna kutaya thupi, voliyumu yofunika ndi 2 malita. Mukhozanso kumwa madzi atsopano komanso a chilengedwe, tiyi ndi compotes opanda shuga.
- Kamodzi pamlungu, konzani tsiku la kusala kudya, mumusankhire mankhwala omwe ali ndi mafuta osachepera, mwachitsanzo, mukhoza kudya maapulo kapena kumwa mowa.
- Samalani njira zodzikongoletsa, mwachitsanzo, pa wraps kapena massage. Amathandizira kukonzetsa magazi ndi mitsempha yamadzimadzi, komanso matenda a khungu.
Zakudya zodziwika kwambiri zomwe zimakulolani kutaya makilogalamu 10 pa mwezi ndi ndiwo zamasamba, kefir, buckwheat ndi Japanese . Kumbukirani kuti zinthu zonse zothandiza ndizofunika kuti thupi lizigwira ntchito bwino, choncho ndi bwino kupatsa zakudya zabwino.