Kutsika mtengo kwa kulemera

Pakati pa zozizwitsa zambiri zomwe zimabweretsa malo a amayi, ambiri amafuna kupeza zakudya zosavuta komanso zotsika mtengo. Zambiri zowonongeka zimafuna ndalama zambiri zowonjezera zipatso , zosowa zam'madzi komanso zokoma. Ndiye kodi pali njira yowonjezera yochepetsera thupi popanda ndalama zofunikira?

Kusankha zakudya

Posankha zakudya, pali zinthu zingapo zofunika kuziganizira, kuti pambuyo pake musadwale matenda osokoneza ubongo, komanso kuti musadwale thanzi lanu. Izi ndizo:

1. Zaka - kwa atsikana aang'ono ndi amayi pa zaka zaulemu, zakudya ndi zakudya ndizosiyana.
2. Kuchuluka kwa kuchuluka kwa kulemera kwake - kwa ichi muyenera kuwerengera BMI, komanso kuganizira mtundu wa mafupa ndi kukula kwa minofu ya minofu ndi mafuta.
3. Kukhalapo kwa matenda aakulu omwe amabwera m'mimba ndi matenda a endocrine - matenda ambiri ndizotsutsana ndi kulemera kolemera ndi zakudya zochepa.

Musanapange chisankho chokhalira kulemera muyenera kuwerengedwa kapena kuyankhulana ndi dokotala.

Zakudya Zamtengo Wapatali

Ndibwino kuti tiyende limodzi ndi zakudya zomwe zimatulutsa khungu komanso osagwira ntchito mwakuthupi, ngati kupweteka kolemera kungawononge khungu.

Kudya zakudya zotsika mtengo, koma zothandiza ndi:

• chithandizo;
• chithandizo;
• chakudya cha ginger;
• chakudya cha mpunga;
• chakudya cha madzi;
• mono-zakudya pamaziko a maapulo, mbatata, nthochi.

Zakudya zotsika mtengo zolemera zimatchedwa zakudya zamadzimadzi . Pamene izo zatsimikiziridwa, palibe kakhadiina Kusintha zakudya zanu, mumangofunikira kusintha ndikumwa madzi molingana ndi ulamuliro ndi kulemera kwa thupi.

Pamene zakudya zamadzi zofunika kwambiri ndi izi:

• gwiritsani ntchito madzi okha;
• kuchotsa ku masitolo awo;
• kuchepetsa kugwiritsira ntchito shuga;
• musalole tiyi, khofi ndi zakumwa zoledzeretsa zilizonse;
• kumwa madzi kwa mphindi zosachepera 20. musanadye chakudya komanso osachepera 30 minutes. pambuyo pake;
• Yambani ndi kutha tsiku lanu ndi madzi;
• perekani zokonda zophika, zowonjezera ndi zophika.