Zogwiritsira ntchito zowononga kulemera

Ngati mukufuna kuchepetsa thupi, koma simukufuna kudya, ndiye kuti mukuyenera kudyetsa zakudya zanu ndi mankhwala othandiza kulemera. Koma thupi la munthu aliyense ndilokhakha komanso la munthu wina, mwachitsanzo, maapulo amalimbikitsa kuchepa kwa thupi, koma kwa wina osati. Kuti mumvetse zomwe zili bwino kwa inu, muyenera kudziwa komwe muli mapaundi owonjezera:

1. Chifukwa # 1 - mumadya makilogalamu ambiri kuposa momwe mukufunira thupi lanu. Kwa mkazi, malire oyenerera akupezeka kuyambira 1500 mpaka 2000 kcal, komanso kwa amuna - 3000 kcal.
2. Lingalirani nambala 2 - moyo wotsalira. Kumbukirani - kuyenda ndi moyo. Ngati mulibe nthawi yopita ku masewera olimbitsa thupi, muzichita kunyumba, mphindi 30 ndipo thupi lanu lidzakuthokozani.
3. Kukambirana nambala 3 - matenda. Lankhulani ndi dokotala wanu ndipo mutenge mayesero onse kuti mumvetsetse vutoli.

Zolemba zapafupi

Zopindulitsa kwambiri zothandizira kulemera zingagawidwe m'magulu anayi:

• mankhwala omwe amalepheretsa kuyamwa mafuta ndi chakudya;
• Zomwe zimalimbikitsa zimawonjezeka mu thermogenesis;
• mankhwala omwe amachititsa kusintha kagayidwe kake ;
• mankhwala omwe amachepetsa kumverera kwa njala.

Kuti mupeze zotsatira zabwino, onjezerani mankhwala pang'ono kuchokera ku gulu lirilonse ku chakudya chanu cha tsiku ndi tsiku.

Mndandanda wa mankhwala othandiza kulemera

1. Zipatso ndi ndiwo zamasamba mu mawonekedwe atsopano mungadye, koma zothandiza kwambiri kuti mutaya thupi - kabichi, mphesa ndi chinanazi.
2. Zakudya za mkaka wowawa , koma mafuta ochepa chabe. Zinthu zoterezi zikuphatikizapo mapuloteni, calcium, phosphorus ndi vitamini B.
3. Mkate wochokera ku tirigu wa durumu ndi mbewu zonse . Kuti muthe kugwira bwino thupi, muyenera kudya pafupifupi magalamu 100 a mkate.
4. Nyanja yakale ili ndi ziwerengero zochepa, koma zinthu zambiri zothandiza, mwachitsanzo, magnesiamu, potassium sodium ndi ena.
5. Msuzi wosaphika kapena wofiira . Zimaphatikizapo zinthu zambiri za micro-ndi macro, komanso vitamini. Chifukwa cha mafutawa, omwe ali m'thupi la munthu, amasungunuka pamaso pathu.
6. Nsomba zamtundu wambiri zimathandiza kwambiri thanzi la munthu komanso kuchepa. Ikani mankhwalawa bwino kwa awiri kapena grill.
7. Chikuku - nyama, yomwe imaloledwa pafupifupi zakudya zonse. Kuti nyama yochulukitsanso kwambiri, yophikireni banja kapena mu uvuni.

Zonsezi zothandiza pothandizira kulemera masiku ano zitha kupezeka mu sitolo iliyonse, ndipo sizili zotsika mtengo, choncho ndi nthawi yosintha zakudya zanu ndikuyamba kulemera.