Ngati mukufuna kutaya thupi mwamsanga komanso moyenera, muyenera kukhala ndi pulogalamu yolemera kwambiri. Timapereka chisankho: chakudya chodalirika choyenera kudya , chakudya chochepa komanso zosavuta kuchita masabata 2-3 pa sabata. Pankhaniyi, mutaya 1-2 makilogalamu pa sabata, i.es. 5-10 makilogalamu pamwezi.
Pulogalamu Yoperewera Kwambiri
Ndondomeko iliyonse yowononga kulemera imayamba ndi zakudya, chifukwa chokwanira komanso kusowa zakudya m'thupi ndi mdani wamkulu wa chiyanjano. Chakudya choyenera, chimene chingakhale chosiyana, chiyenera kukhala motere:
- Chakudya cham'mawa: omelette kuchokera mazira awiri kapena mazira owouka, kapena yophika mazira awiri, kapena gawo la tiyi iliyonse ya phala popanda shuga.
- Chakudya cham'mawa chachiwiri: zipatso zilizonse.
- Chakudya: Chakudya cha supu iliyonse ndi chidutswa cha mkate, mukhoza kuwonjezera saladi ya masamba.
- Zakudya Zosakaniza: Pakati la phukusi la tchizi la mafuta ochepa kapena galasi ya yogurt, kapena yogurt popanda mafuta, kapena tchizi 20g.
- Mgonero: nyama yowonda, nsomba kapena nkhuku zokongoletsa zamasamba (zatsopano ndi zophika zamasamba zidzachita).
- Ola limodzi lisanadze loto: galasi ya yogurt yofiira (mungathe kuwonjezera supuni ya bulamu).
Kuchokera pa zakudyazo mulibe mafuta, zakudya zokazinga, zonse za pasitala ndi kuphika, ndi maswiti onse kupatula zipatso ndi mchere wochokera kwa iwo (akhoza kukhala chakudya chamadzulo okha).
Pulogalamu yapaulendo yolemetsa
Malingana ndi nthawi yanu, ntchito ndi zinthu zina zomwe mungathe
- kuthamanga pamalo pomwepo, kaya pabwalo lamasewera, kapena pa masitepe;
- chingwe chowombera kapena chingwe;
- masewera a pulogalamu yamakono yolimbitsa thupi panyumba;
- kuvina, aerobics, sitepe mu gulu;
- masewera olimbitsa thupi ndi zina zotero.
Ndibwino kuti muphatikize mphamvu ndi mphamvu zamagetsi. Mwachitsanzo, gwiritsani kamodzi pa sabata, komanso maphunziro ena awiri kuti mupereke maphunziro ku mphamvu. Amakhulupirira kuti iyi ndi njira yabwino kwambiri yochepetsera.