Nutritionist amalimbikitsa kulemera kosalepheretsa kuchepetsa chiwerengero cha ma servings, koma kudula kalori wawo wokhutira. Idyani katatu pa tsiku, ndipo simudzamva njala panthawi ya zakudya. Zakudya zosankhidwa bwino zomwe zimathandiza kuchepetsa kulemera - izi ndi theka njira yopita. Tiyeni tione zomwe tingadye kuti tipewe kulemera.
Mavitamini ochepa otsika amayamba choyamba pa mndandanda wa zinthu 10 zomwe zingathandize kuchepetsa thupi. Ayenera kudyedwa mpaka 14.00, pamene zimagawidwe zamagazi zimagwira ntchito. Zina mwa izo:
- osjanka (chakudya cham'mawa mokwanira!);
- Zakudya zamakono kuchokera ku rye ufa;
- macaroni kuchokera ku tirigu wonse;
- phala iliyonse.
Mapuloteni - chimbudzi chake chimapangitsa kuti ndalama zitheke, zomwe zikutanthauza kuti zidzatha nthawi yaitali. Njira yokonzekera imathandizanso: kuphika, wiritsani ndi kuphika. Ndikofunika kupatsa:
- nyama yowonda;
- nkhuku, Turkey.
Zakudya za Lactic ndizo mphamvu, thanzi ndi kukongola. Ndizofunikira kwambiri pazandanda, ndi zakudya ziti zomwe zimapangitsa kuti muchepe. Muzidyera tsiku lililonse ngati chakudya chosiyana:
- mkaka;
- kefir;
- seramu;
- yogurts.
Zakuchi ndi chinthu chapamwamba kwambiri, koma ali ndi mafuta ofunika kwambiri. Sankhani tchizi kapena feta, muwaphatikize ndi ndiwo zamasamba mu saladi.
Teyi yobiriwira - zambiri zanenedwa za phindu la kuchepa thupi. Zimadziwika kuti ngati mumasankha zakudya zomwe zimakuthandizani kuchepa thupi, ndiye kuti simungathe kuchita popanda izo. Tiyi amawotcha mafuta pogwiritsa ntchito ma antioxidants ndi caffeine. Osamala, odwala kwambiri!
Zipatso zamtengo wapatali sizimangotentha mafuta, komanso zimapweteka chifukwa cha chiwindi ndi chifuwa cha chifuwa. Nyemba ndi nyemba - ubwino wawo ndikutaya kwa nthawi yayitali, mapuloteni ochuluka a zomera ndi kumverera kwabwino, osati ola limodzi.
Mazira ali olemera kwambiri, koma mazira a dzira ali ndi mavitamini ambiri, kuphatikizapo - dzira limodzi lidzadya ngati chakudya chokwanira.
Nkhaka - kukhutiritsa njala ndipo, popanda kutsutsana, - zotsika khalori. Ngati mwasankha zinthu zomwe mumataya thupi, onetsetsani kuti mukusamala nkhaka. Iwo amadziwika kuti amadya zakudya za satellite, 90% amakhala ndi madzi othandiza a nkhaka, chifukwa cha zomwe zili m'madzi omwe amadzaza. Chotukuka chabwino ndi mankhwala kwa masiku osala kudya.
Vinyo wofiira - kupatulapo ubwino wa mtima wamtima, umathandizanso kuchepetsa thupi. Koma musadwale: theka la galasi tsiku ndilokwanira.
Kotero, ndi zinthu ziti zomwe zingagwiritsidwe ntchito kuti tipewe kulemera, tatsimikiza. Nanga bwanji za njira yapafupi? Mwachitsanzo, mumakhala ndi chidwi ndi zomwe zingakhale ngati kudya kuti muwotche mafuta owonjezera m'mimba mwanu. Wothandizira wanu adzakhala sinamoni - chilengedwe chamagetsi, amachepetsanso mitsempha yamatenda ndipo amathandiza pang'onopang'ono kapenanso m'mtima. Kawirikawiri anthu amafuna "kutsuka" mimba, ndipo chifukwa chake chikugwedeza. Kaminoni idzalamulira chimbudzi ndi mavuto a kubvula ndi kudzimbidwa zidzangokhala mu maloto odetsa nkhaŵa.
Ngati muli ndi chidwi ndi zinthu zomwe miyendo yanu imataya kulemera, ndiye choyamba, muyenera kusiya zinthu,
Mlangizi wabwino pakusankha chakudya ndi thupi lanu. Koma tiyenera kuphunzira kusiyanitsa mawu ake, kunong'oneza zizoloŵezi zoipa, zomwe zakhala zikuchulukitsa chaka ndi chaka. Sankhani zakudya zathanzi nthawi zonse, musamadye chakudya chokhazikika komanso zakudya zabwino, koma panthawi yomweyi, musamangoganizira zokhazokha: mimba imadziwa bwino chomwe sichikusowa.