Zakudya zabwino kwambiri zolemera

Musanayambe kutaya thupi, ambiri amadziwa ngati pali zakudya zabwino kwambiri zolepheretsa kulemera, tiyeni tigwirizane nazo. Chakudya chapadera, sitingathe kupatsa mutuwu, popeza kuchepa ndi njira ya munthu aliyense. Koma mofanana, tiyeni tiyesetse kupeza malingaliro omwe angakuthandizeni kuti mudzipangire nokha zakudya zogwira mtima kwambiri.

Malamulo oyambirira a zakudya zabwino:

1. Choyamba, sankhani, chifukwa cha zomwe mukulemera kwambiri , mwinamwake chifukwa chake sikuti mukudyera zakudya zopweteka nthawi zonse, koma zonse ndizovuta kwambiri.
2. Kupita ku njala ndi chisankho cholakwika, chifukwa kumva njala nthawi zonse sikungapangitse thupi kuti lichepe. M'malo mochotsa mafuta ochulukirapo mumapezekanso.
3. Yesetsani kudya nthawi zambiri, konzekerani zakudya zopsereza, koma onetsetsani kuti magawo si aakulu.
4. Pangani chosinthira cha firiji yanu ndikuchotsa chakudya choyipa kuchokera pamenepo, ndikuchigwiritseni ndi zinthu zothandiza komanso zokondedwa.
5. Yerengani makilogalamu. Choncho, mungathe kudziwa momwe mumadyera komanso momwe mumatayira. Mukhoza kuwerengera malire anu, omwe sangakupatseni mwayi wokula.
6. Kumbukirani madzi okwanira m'thupi lanu, kumwa madzi okwanira 1.5 malita tsiku ndi tsiku.
7. Lowani masewera, kuti mukwaniritse zotsatira zabwino mwa kanthawi kochepa.

Chifukwa cha malangizidwewa, mudzatha kumvetsa zomwe ndizo zakudya zabwino kwambiri kwa inu. Kenaka, ganizirani nsonga zingapo zomwe zimagwiritsidwa ntchito pa zakudya zopatsa thanzi. Mu gawo ili la thupi ndi zovuta kuchotsa mapaundi owonjezera, mwamsanga simungapeze zotsatira zabwino. Malangizowa ndi abwino kwa atsikana onse:

1. Yesetsani kuti musamadye zambiri mu theka lachiwiri la tsiku, makamaka pa chakudya chamadzulo, popeza kuti zochulukirapo zonse zatsalira kumbali ndi m'mimba.
2. Zakudya za tsiku ndi tsiku ziyenera kukhala ndi zakudya zisanu ndi ziwiri.
3. Kuchotsa mafuta m'mimba, kukana kumwa zakumwa zakumwa zakumwa zakumwa zoledzeretsa, chifukwa "mimba ya mowa" ndi yoopsa kwambiri kwa chiwerengero chazimayi.
4. Bwezerani zakudya zamakono ndi chakudya chochepa cha kalori, chomwe chimathandiza kuchepetsa chilakolako. Komanso muiwale za zakumwa zamasukiti, mchere ndi carbonated.
5. Kuphika n'kofunika kwa anthu awiri, kuphika kapena kuphika, kotero sikukhala kovulaza, koma kuli kofunika kwa thupi lanu.
6. Chakudya chomaliza chiyenera kukhala pasanathe maola 4 asanagone.
7. Musaiwale za masamba atsopano, zipatso ndi madzi omwe ayenera kumwa 2 malita tsiku lililonse.

Tsatirani malangizidwewa, pitani ku masewera, ndipo mimba yanyumba idzakhala yeniyeni kwa inu. Sitingalephere kunyalanyaza anthu omwe si amuna kapena akazi okhaokha, choncho taganizirani mfundo za chakudya chabwino kwambiri kwa amuna. Zakudya zoterozo zimasiyana mosiyana ndi zomwe amai angasankhe, popeza anthu amafunikira makilogalamu ambiri ndi zinthu zina.

1. Zakudya zoterezi ziyenera kukhala zakudya zomwe zimakhala ndi zakudya zochepa, chifukwa zimakhala ndi zotsatira zoipitsa thupi. Perekani zokonda zanu zomwe zili ndi zakudya zofunikira, monga mkate wa rye ndi oatmeal. Ndi bwino kuzidya m'mawa.
2. Gwiritsani ntchito mafuta ochuluka. Idyani zakudya zomwe zili ndi omega-3 fatty acids: tuna, sardines, nyemba, mtedza, mafuta owonda ndi mkaka ndi ena.
3. Zakudya za tsiku ndi tsiku ziyenera kukhala ndi mapuloteni ambiri. Sankhani zakudya zomwe mumakonda zomwe zili ndi mapuloteni ndikuzidya nthawi zambiri monga mwachitsanzo, nyama, mazira ndi ena.
4. Idyani zakudya zambiri, monga zimakhutiritsa njala, komanso musaiwale mavitamini , idyani masamba atsopano ndi zipatso.

Tsopano mungadzipangire nokha zakudya zabwino kuti mukhale wolemera.