Zomera ndi tirigu zimakhala zosavuta kuzigwiritsa ntchito pokhapokha pali zakudya zilizonse zomwe zimathandiza kuchepetsa kulemera. Zili ndi mitsempha yambiri, kuyeretsa m'matumbo, ndi zakudya zovuta, kuti zigwiritsidwe ntchito zomwe thupi limagwiritsa ntchito mphamvu ndi mphamvu kuposa momwe zimakhalira. Kudya pa phala lakumapeto kwa masewera olimbitsa thupi ndi lochepa kwambiri, koma limapereka mpata wochotsa 5-7 makilogalamu olemera kwambiri.
Kasha chakudya kwa masiku 7
Pakatha sabata imodzi mukhoza kudya phala, ndipo masiku asanu ndi awiri onsewa adzakhala mtundu wa mono-zakudya zomwe zimadalira zakudya zomwe zimadya. Tsiku lotsiriza ndi timu.
Zakudya zamasamba 6 phala la kulemera zimawoneka ngati izi:
- Tsiku loyamba ndi tirigu;
- mapira awiri;
- oatmeal wachitatu;
- mpunga wachinayi;
- lachisanu ndi barele;
- zisanu ndi chimodzi;
- gulu lachisanu ndi chiwiri.
Amene amawerengera zotsatira zogwira mtima, mbewuzo ziyenera kuphikidwa pamadzi popanda kuwonjezera mchere ndi shuga. Mafuta sangathe kuikidwa. Ngati mwadongosolo ngati chakudya chamagulu pa porridges sichivomerezeka, mungathe kukonza tirigu pamadzi ndi kuwonjezera mkaka, mchere ndi sweeten, koma yesetsani kuzichita mosavuta. Kuwonjezera apo, kadzutsa akulimbikitsidwa kuti ayambe ndi galasi la madzi oyera. Palibe malire mu kuchuluka ndi kuchuluka kwa mavitamini, kuphatikizapo, menyuyi imaphatikizapo porridges zamasamba, komanso zipatso, timadziti, yogati , yogwiritsa ntchito tiyi ndi khofi.
Zimagwira bwanji ntchito?
Zonse zapamwambazi ziri ndi mavitamini, ma microelements ndi fiber. Zimathandizira kuchepetsa kulemera kwa thupi, popanda avitaminosis zosafunikira, kutopa ndi kusasamala. Kuonjezera apo, amapereka chisamaliro chokhalitsa, pochepetsa kuchepetsa cholesterol "choipa" m'magazi komanso kutenga nawo mbali pogawa mafuta. Oatmeal imakhalanso ndi antioxidant amphamvu ya biotin, yomwe imapangitsa kuti tsitsi, khungu ndi misomali zikhale bwino. Mpunga ndi chakudya choyenera kulemera, makamaka bulauni. Tirigu ndi wopepuka
Balere amathandizira kuchepetsa kagayidwe kake ndipo amalepheretsa kuwonjezera mafuta owonjezera. Chikhalidwe chimenechi chilimbikitsidwa kwa anthu odwala shuga, chifukwa sikuti chiwerengero cha shuga sichiwonjezeka m'magazi, koma chimachepetsanso. Perlovka ndi olemera mu amino acid monga lysine, omwe amamenyana bwino ndi kilogalamu yochuluka. Tirigu, monga zokolola zina, zimapangitsa kuti thupi lizigwira bwino ntchito, limateteza chitetezo cha mthupi. Ikhoza kupereka thupi ndi mphamvu kwa tsiku lonse.