Mphamvu musanayese zolimbitsa thupi

Zakudya zopatsa thanzi musanaphunzitsidwe ayenera kupatsidwa chidwi, chifukwa zimayenera kupereka thupi ndi zakudya ndi mphamvu.

Chinthu choyamba kusamalira ndi madzi. Pakati penipeni kwa ola limodzi musanayambe gawoli, ndikulimbikitsidwa kumamwa magalasi awiri.

Kudya kwa chakudya musanaphunzire kuyenera kukhala maola awiri musanayambe phunziroli. Mankhwala ayenera kukhala osavuta komanso mwamsanga digestible.

Ngati maphunziro anu akufuna kuti minofu iwonjezeke, onetsetsani kuti mudya theka la ora musanapite m'kalasi. Pachifukwachi, iwo ndi angwiro: zipatso, zipatso ndi mapuloteni .

Kodi ndi bwino kudya chiyani musanaphunzire?

Ndikofunika kuti panthawi ya phunziroli mumve bwino komanso musamve ululu m'mimba. Kuwonjezera apo, mimba yambiri sizongowonongeka ndi zochitikazo, koma zingayambitsenso kunyoza ndi asidi reflex. Chakudya chiyenera kusankhidwa payekha, kuganizira zofuna zawo komanso zotheka kuchepetsa thanzi.

Zakudya za madzi musanaphunzire

Kuti mupeze mphamvu zofunikira kuti muzitha kuchita masewera olimbitsa thupi, muyenera kugwiritsa ntchito makapu ochedwa. Chifukwa chakuti pang'onopang'ono amathyoledwa, mphamvu imatulutsidwa m'magulu, koma mbali inayo sikokwanira ndipo thupi limagawaniza mafuta kuti awonjezere mphamvu. Zakudya zomwe zili ndi pang'onopang'ono chakudya: nthochi, maapulo, mikate yonse ya tirigu, etc. Ndibwino kuti hafu ya ora musanayambe maphunziro, idyani pafupifupi 40 g zamagetsi.

Kodi ndikuyenera kudya mapuloteni musanachite masewera olimbitsa thupi?

Scientificly proven that more amino acid in the muscles musanayambe, kupititsa patsogolo mapuloteni. Zakuloteni ziyenera kudyedwa musanayambe kuchita masewera olimbitsa thupi, kuti musatenge minofu. Ndibwino kuti hafu ya ola musanayambe kuchita masewera olimbitsa thupi, idyani 20 g ya mapuloteni, mwachitsanzo, mkaka wotsika kwambiri, chifuwa, nkhuku kapena kumwa mapuloteni.

Zakudya zabwino pamaso pa kuphunzitsa mphamvu

Zakudya zabwino ndizo pafupifupi 70% ya kupambana pakupanga thupi langwiro. Kuwonjezera pa mapuloteni ndi zakudya, zimalimbikitsa kudya mafuta, koma osapitirira 3 g. Zowonjezera zimathandiza kuchepetsa kuchuluka kwa zakudya zopatsa thanzi.

Chakudya choyambirira musanayambe kuchita masewero olimbitsa thupi

• katsamba kakang'ono ka nkhuku ndi mpunga;
• chidutswa cha nsomba ndi mbatata yowonda;
• nyama yochuluka ya mafuta ndi pasitala ya ufa wosalala wambiri;
• tchizi cha kanyumba ndi mkate kuchokera pa chakudya chokaka.

Othamanga ambiri asanamaphunzitse amangogwiritsa ntchito mapuloteni okha, omwe ayenera kukhala oledzera ola limodzi musanayambe phunzirolo.