Kodi tingadye bwanji kuti tipewe kulemera?

Aliyense wakhala akudziŵa kuti kuti muchepetse kulemera, muyenera kugwiritsa ntchito ma calories ambiri kuposa momwe mumapezera chakudya. Ambiri amayesetsa kuthana ndi vutoli mwa kusintha kusintha kwa mndandanda wawo, koma musaiwale kuti ndizofunikira osati zomwe mumadya, koma kuchuluka kwake, e.m. Muyenera kudya pang'ono kuti muchepe. Madokotala amalimbikitsa nthawi imodzi kuti adye pafupifupi 250 ml ndi voliyumu. Kuwoneka izi ndi pafupi momwe zingagwirizane ndi zochepa.

Kodi mungadye bwanji kuti muchepe?

Kuti muchepetse kulemera, pali njira zingapo zomwe zimakulolani kuti mudye pang'ono, pamene simukukhala ndi njala , monga chakudya chambiri chochepa:

1. Mphamvu zochepa . Nutritionist amalimbikitsa kudya 4-5 pa tsiku, koma pang'ono ndi pang'ono. Ndipotu, munthu akamakhala ndi njala kwa nthawi yayitali, amadya zakudya zambiri. Izi zili choncho chifukwa ubongo waumunthu umapereka chizindikiro "njala" kawiri: nthawi yoyamba m'mimba mulibe - panthawi ino pali chilakolako chokhala ndi chotukuka chomwe chimangobwereza mosavuta, nthawi yachiwiri - pamene msinkhu wamagazi umagwera pansi pa malimita 5-7 pa lita imodzi Ndi kuukira kwakukulu kwa njala. Ndi bwino kudya chinachake pambuyo pa chizindikiro choyamba, choncho pali vuto lochepa la kudya kwambiri. Choncho, nthawi yodyera isadutse maola atatu masana, ndipo 12 usiku.
2. Chiyambi chokoma . Ngati simungathe kudya pa nthawi, ndipo mukusowa nkhanza, yambani ndi mchere. Supuni ya tiyi ya uchi, kapena chidutswa cha chokoleti chowawa chidzakweza msinkhu wa shuga m'magazi ndi kufooketsa njala.
3. Zakudya zazikulu . Nsomba zochepetsetsa ndi zochepetsetsa, chakudya chochepa chimene munthu angadye. Chipinda choyera chimakhala ngati chizindikiro, kuti ndi nthawi yoti muime.
4. Zakudya za mdima wakuda . Kuchuluka kwa chakudya chodyedwa kumakhudzidwa ndi momwe kukongola kotheka kumayendera. Mwaichi, ziwiya zoyera zachikhalidwe ndizowathandiza kwambiri kuchepa thupi: pambuyo pake, kusiyana koyera kumatsindika kukongola kwa mankhwalawa. Pofuna kuchepetsa chilakolako, ndibwino kusankha zakudya za mdima wonyezimira, wofiirira kapena wofiira. Mwa iwo, chakudya sichiwoneka chokongola.
5. Ganizirani kwathunthu njirayi . Mimba ikadzaza, munthuyo amalandira chizindikiro kupyolera mu mitsempha ya vagus, zomwe mathero ake ali, kuphatikizapo, m'makoma a m'mimba, kuti ayenera kusiya kudya. Komabe, ngati pali kukambirana msanga, kosokoneza, kuyang'ana TV kapena kuwerenga bukhu, chizindikirochi n'chophweka mosavuta. Choncho, kuti musadye mopitirira muyeso, yesetsani kuganizira kwambiri kudya, kutafuna pang'onopang'ono, kusaka chidutswa chilichonse. Kotero inu mumapeza chisangalalo chochuluka mwa kudya, ndipo chakudya chochepetsedwa bwino ndi chokonzedwa bwino ndi bwino kukumba.

Ngati mutenga njira izi, mukhoza kuphunzira kudya zochepa, zomwe zingakuthandizeni kuti muchepetse thupi lanu komanso kuti mupeze zotsatirapo.