Pulogalamu yopatsa mafuta kwa amayi

Kuti mupeze mpumulo wabwino wa thupi, simukusowa kuti muzichita masewera olimbitsa thupi, komanso kuti muyang'ane chakudya. Anthu ambiri amasangalala ndi pulogalamu ya zakudya zopsereza mafuta m'mimba komanso m'madera ena a thupi. Ndikufuna kunena kuti malingaliro onse a momwe mungatetezere ku malo ena, ndi opanda pake, popeza kuchotsa mafuta owonjezera kumapezeka nthawi yomweyo thupi lonse, osati m'mimba kapena m'chiuno.

Malangizo a pulogalamu yoyaka mafuta

Ngakhalenso ngati munthu akufuna kulemera, zakudya zimayenera kukhala zoyenera, chifukwa thupi liyenera kulandira zinthu zofunikira pamoyo weniweni. Pali malingaliro opangidwa ndi odyetsa zakudya ndi ophunzitsa:

1. Pezani kuchuluka kwa chakudya chokha ndi mafuta omwe mumadya. Choyamba, maswiti osiyana, masoseji, ndi zina zotero sayenera kuchotsedwa.
2. Malamulo ofunika kwambiri a chakudya cha mafuta omwe amawotcha akazi ndi olamulira. Ndikofunika kuchepetsa kalori wokhutira ndi 10% pa mwezi, mpaka sabata iliyonse munthu adzataya magalamu 500.
3. Pofuna kulemera, koma osamva njala, muyenera kudya katatu patsiku. Zigawo siziyenera kukhala zochepa chabe.
4. Aliyense yemwe amadziwa zakudya amadzanena kuti popanda kugwiritsa ntchito madzi, sikutheka kuchotsa mafuta owonjezera. Tsiku lililonse ayenera kumwa 2 malita patsiku.
5. Chakudya choyaka mafuta kwa atsikana chiyenera kuganizira ulamuliro wa maphunziro. N'kosaloledwa kudyetsa masana ndi pambuyo pa maola 1.5. Amaloledwa kudya mapuloteni kapena amino acid omwe amathandiza kuwotcha mafuta.

Tsopano tiyeni tiwone chomwe mankhwala akuyenera kuti aziphatikizidwa mu zakudya zoyenera zoyaka mafuta. Zakudya za mkaka ziyenera kupezeka pa zakudya, chifukwa zili ndi mitundu iwiri ya mafuta, zomwe zimapangitsa kuti ayambe kuwonjezera mapaundi owonjezera. Onetsetsani kuti nthawi zonse mumadya zakudya zomwe zili ndi fiber . Ichi chimakupatsani inu kuchotsa zokolola za mafuta, zosiyanasiyana poizoni ndi zinyalala. Ambiri odyetsa zakudya amalimbikitsa mu zakudya zam'ma tsiku ndi tsiku monga zakudya zopangira zakudya zamtengo wapatali, kuphatikizapo zipatso zamphesa, monga citrus iyi imapangitsa kuti mafuta aziyaka. Musataye mafuta, koma mungosankha mankhwala a masamba, mwachitsanzo, izi ndi mafuta a mtedza ndi mtedza. Ngakhale zakudyazo ziyenera kukhala ndi mankhwala omwe ali ndi calcium, chifukwa ndi chinthu chomwe chimapangitsa kuti mahomoni omwe amachepetsa mafuta oyaka.