Kodi mungateteze bwanji miyezi itatu?

Nutritionists amavomereza kuti sizingatheke kuti tikwaniritse zotsatira zabwino mu kanthawi kochepa. Kwa omwe akufuna kudziwa ngati ndizotheka kulemera mu miyezi itatu, yankho ndi lolimbikitsa, chifukwa nthawiyi ndi nthawi yomwe thupi lingakonzekere. Kuwonjezera pamenepo, kulemera kwake sikungapweteke thanzi ndipo simungachite mantha kuti mapaundi adzabweranso, monga momwe zimachitikira pakuwona zakudya zochepa komanso zosavuta.

Kodi mungateteze bwanji miyezi itatu?

Kuti tikwaniritse zotsatira zabwino, tikufuna kupatula nthawi yonse yogawa mu magawo atatu ofanana, ndipo nthawi iliyonse idzakhala ndi maonekedwe ake.

Mwezi woyamba . Zimayamba ndi kugula diary yolemetsa, kumene mungathe kulemba zofunikira zofunika, komanso, zotsatira zake. Chinthu chofunika kwambiri ndikusintha mfundo za zakudya. Kupeza, ngati n'kotheka kulemera kwa miyezi itatu ndi momwe tingapezere zotsatira, tidzakambirana malamulo ofunika kwambiri okhudza tizilombo toyambitsa matenda:

1. Chotsani mafuta, okoma, zinthu zophika ndi zina zosasangalatsa, ngakhale zokoma, zakudya.
2. Ndibwino kuti muthe kusinthana, kudya chakudya, kasanu patsiku. Izi zidzakuthandizani kukhala ndi kagayidwe kameneka komanso kusaganizira za njala. Chakudya chokhutiritsa kwambiri ndichakudya cham'mawa, koma pa chakudya chamadzulo muyenera kusankha zakudya zomwe zimakhala zosavuta m'mimba.
3. Onetsetsani kuti mukudya zakudya zamasamba ndi zipatso zomwe zili ndi mchere wambiri, zomwe zimafunikira kuti mugwiritse ntchito bwino.
4. Zakudya za tsiku ndi tsiku ziyenera kupangidwa pogwiritsira ntchito mankhwala abwino: zakudya za nyama, nsomba, zopangidwa kuchokera ku ufa wathanzi, tirigu, zakudya zamkaka ndi masamba.
5. Kuphika, gwiritsani ntchito kuphika, stewing, kuphika kapena kuphika pa steamed kapena grilled.
6. Onetsetsani kumwa madzi oyeretsedwa, choncho mlingo wa tsiku ndi tsiku usakhale pansi pa 1.5 malita. Kuphatikizanso apo, mukhoza kumwa zakumwa zam'madzi, tiyi popanda shuga, komanso mankhwala osokoneza bongo.
7. Kamodzi pa sabata, mungathe kutsegula masiku, omwe cholinga chake ndi kuyeretsa thupi. Maapulo, kefir kapena phukwheat phulusa ndi oyenera kutsegula.

Pogwiritsa ntchito maulendo odziwika kuti muwerenge mtengo wamakono wa tsiku ndi tsiku, ndikuchepetseni mtengo wopindula ndi magulu 250. Tiyenera kuzindikira kuti mlingo wa tsiku ndi tsiku suyenera kukhala oposa 1200 kcal.

Onetsetsani kuwonjezera masewera olimbitsa thupi ndipo ndi bwino kumvetsera zozizwitsa zomwe zimachititsa kuti mafuta aziyaka. Ndi bwino kuchita kawiri pa sabata, potsatira kuchuluka kwake. Mungathe kuthamanga, kudumpha pa chingwe, kukwera njinga kapena kusambira.

Mwezi wachiwiri . Kuti muchepetse thupi ndi makilogalamu 25 mu miyezi itatu, muyenera kuchepetsa kuchepetsa zakudya zamtundu wa caloriki, kuchotsapo mtengo wa magulu 500, koma kumbukirani zochepa zofunika. Tsatirani malamulo a zakudya zomwe tafotokoza pamwambapa.

Pankhani yophunzitsidwa, tikulimbikitsidwa kuwonjezera makalasi ena awiri ndi kuwala (munthu akhoza kuimba), kwa mphindi 30-60.

Mwezi wachitatu . Kumvetsetsa momwe mungatetezere kulemera kwa miyezi itatu, ndibwino kuti muzindikire kuti kuyambira mwezi uno, ndi malamulo onse, kulemera kumachoka okhulupirira kwambiri. Ndicho chifukwa chake tikulimbikitsidwa kuwonjezera magawo awiri a maphunziro apamwamba kwambiri pa nthawi yomwe inakonzedweratu kwa mphindi 30. Ndi bwino kugwiritsira ntchito mfundoyi pochita masewera olimbitsa thupi pa mphindi 30, ndiyeno, masekondi 90. pafupipafupi ndipo zonse zikubwerezedwa kachiwiri. Mukhozanso kugwiritsa ntchito mphamvu zamaphunziro, zomwe zimakulolani kuti mutenge minofu ndikuwapanga. Pankhani yokhudzana ndi zakudya, malamulo onse ayenera kupitilizidwa, koma pulogalamu yamakono panthawiyi iyenera kuchepetsedwa kufika 1200 kcal.

Anthu ambiri amafunitsitsa kuchuluka kwa kulemera kwa miyezi itatu, kotero simungathe kupereka mtengo weniweni. Nutritionists amanena kuti ndi zabwino komanso zotetezeka kuti thupi liwononge 1-2 makilogalamu pa sabata.