Kutaya kwa kulemera kwabwino

Mudziko muli zakudya zambiri komanso njira zochepetsera thupi, koma, mwatsoka, sizibweretsa zotsatira zabwino, ngati nkofunikira kutsatira malamulo omwe amathandiza kukwaniritsa zotsatira.

Lamulo la kuwonongeka kolemera

1. Kutaya mapaundi owonjezera ayenera kukhala pang'onopang'ono. Popanda kuvulaza thupi lanu, mukhoza kutaya makilogalamu 1-2 pa sabata. Pali zakudya zomwe zimalonjeza zotsatira za chic (5-7 makilogalamu pa sabata), koma mwinamwake kulemera kumabwereranso, kapena kwina. Kuwonongeka kwa msinkhu komanso mwamsanga kumaphatikizapo kugwiritsa ntchito mapiritsi, mankhwala ena, ndi zakudya zopitirira malire .
2. Lowani mu zotsatira zabwino. Muyenera kukhala ndi chidaliro mu luso lanu ndikuyesetsa patsogolo ngakhale ziri zotani, ziribe kanthu. Musamvetsere kwa wina aliyense, khulupirirani kuti mukupambana.
3. Zomwe zimayambitsa zolemera kwambiri. Pali malingaliro angapo omwe angakuthandizeni kupanga zakudya zoyenera:

• Sikoyenera kuti adye 3-4 asanakagone, pofuna kuthetsa njala, kumwa kapu yamadzimadzi;
• Zakudya zomwe mumadya ziyenera kukhala zatsopano komanso zachilengedwe;
• Kuti muchepetse thupi, muyenera kuyang'anira madzi okwanira, chifukwa izi zimamwa tsiku lililonse kwa 2 malita a madzi oyera;
• Simungathe kudya maswiti ndi ufa, komanso zakudya zomwe zili ndi mafuta odzaza, mwachitsanzo, nyama ya mafuta, mafuta a mafuta ndi zina zotero;
• tsiku ndi tsiku, idyani masamba atsopano kapena zipatso, komanso imwani timadziti tam'madzi;
• kuphika chakudya molondola, ndiko, steamed, mu uvuni, kuphika kapena wiritsani;
• kamodzi pa sabata, chitani masiku osala kudya, omwe mungasankhe kuchuluka kwa zakudya zamtundu uwu;
• Pofuna kulemera kwalemera ndi mafuta opitirira muyeso mukufunikira kugona bwino, kugona maola 8 pa tsiku;
• khalani nthawi kunja ndikupita kukachita masewera.

Kodi mungapange bwanji pulogalamu yolemetsa?

Njira yabwino kwambiri yochepetsera kulemera imayenera kukhazikitsidwa pulogalamu yolemetsa yolemera yomwe idzakonzedwe makamaka kwa thupi lanu.

1. Chinthu choyamba chimene mukusowa ndi kuwerengera kulemera kwanu. Pali njira zambiri zomwe zingakuthandizeni kuthana ndi ntchitoyi. Kotero mukhoza kupeza nthawi yochuluka yomwe mukufuna kuti muchepe. Popeza sabata ndilosafunika kutaya zambiri, ingolinganizani kulemera kwakukulu ndi kulemera kwake, ndipo muphunziranso kuchepetsa thupi.
2. Muyeneranso kuwerengera kuchuluka kwa makilogalamu omwe mukufunikira kuti muzidya tsiku ndi tsiku. Ndalamayi sayenera kukhala yocheperapo - 1200 kcal. Kwa ichi, inunso, pali maulendo apadera ndi matebulo.
3. Ndikofunika kulemba chakudya cha tsiku ndi tsiku.
   Panthawi ino mudzadziwa kuchuluka kwa zopatsa mphamvu, mapuloteni, chakudya ndi mafuta, komanso kusuta mankhwala sikudzakhala kovuta kwambiri.
4. Yambani kusewera masewera. Choyamba, chiwerengero cha maphunzirowa chidzakhala chochepa, koma nthawi ndi nthawi mudzatha kuchita tsiku lililonse ndikukhala bwino.

Ndizo malamulo oyambirira omwe angakuthandizeni kuchotsa mapaundi owonjezera kamodzi, ndipo pambali pake, pangani thanzi lanu ndi thupi la thupi lonse. Khalani ndi cholinga ndipo adzakumverani.