Kodi munayamba mwalingalira za chotsatira chotsatiracho: kuchepa thupi, muyenera kudya. Pali, mwina, mobwerezabwereza kuposa tsopano, pamene kulemera sikukugwirizana ndi inu. Koma izi sizikutanthauza kuti mukhoza kuonjezera kudya nkhumba ndi ayisikilimu. Tsopano inu mudzadya zakudya zoyenera - malonda ochepa .
Ndi zakudya ziti zomwe zimathandiza kuchepa thupi?
Pali masewera a banal omwe sangatithandize kuthetsa kulemera kwambiri, komanso kupanga njira yochepetsera zosavuta, yokondweretsa komanso yofupika. Ndikofunikanso kuti mumamva bwanji pa nthawi ya zakudya komanso ndikofunika kuti muwonekere, chifukwa palibe mkazi amene ali ndi ufulu wowoneka wopanda pake. Tidzalemba mndandanda wabwino kwambiri wopangira kulemera kwa thupi, komanso kuyesetseratu kuti azikhalabe mndandanda kwa omwe akulemera.
Zakudya Zakudya - ichi ndi chitsimikiziro cha kusadya kwathu pa nthawi ya zakudya. Ndibwino kuti muzidya pa nthawi ya kadzutsa, ndiye kuti simudzakhala ndi chotupitsa chodya chodyerana chamagulu musanadye chakudya chamasana. Zina mwa zowonjezera kwambiri, ndizofunika kuwonetsa mankhwala olemera omwe ali ndi fiber. Momwemo: mbewu zonse za oatmeal, nyemba, macaroni kuchokera ku tirigu wa durumu, mpunga wofiira, maapulo.
2. Zakudya zochepa -izi ndi zomwe mungathe kudya. Musagwire chakudya chamadzulo kapena mukumva njala musanadye - idyani phwetekere, nkhaka, lalanje kapena mphesa .
3. Zakudya zapang'onopang'ono. "Kudumpha" shuga m'magazi sikungowonjezera matenda a shuga, kutulutsa ziphuphu. Zamagulu zomwe zimapangitsa kuchuluka koopsa mu msinkhu wa shuga zimayambitsa njala yowopsya komanso yosayenera. Izi zikufotokozedwa ndi mfundo yakuti pambuyo poonjezera shuga m'magazi, mphukira imabisa insulini kuti ikhale yosungunuka ndikusandulika ku glycogen. Njira yogwiritsiridwa ntchito ikudodometsa, monga momwe kuwonjezeka kwa magawo a shuga zisanachitike. Ponena za kusintha kwakukulu kotere, thupi limanenanso kuwonjezeka mu msinkhu wa shuga. Ndi chifukwa chake mutatha kudya chokoleti, simungathe kukana chachiwiri, chachitatu, ndi zina zotero.
Sikovuta kuthetsa ndondomeko iyi yoipa. Muzidya zakudya zochepa kwambiri ndipo mupindule zakudya zanu ndi zakudya zam'thupi kuti muchepetse - zakudya zochepa. Mwa iwo: zipatso, tirigu wonse wa tirigu, tirigu, mtedza, zipatso zouma, amadyera, bowa.
4. Zakudya za mkaka - popanda calcium, njira yochepetsera thupi siidzabweretsa zotsatira. Ndipotu, calcium imapanga timadzi timene timatentha mafuta. Kuonjezera apo, mankhwala a mkaka ndi amenenso amapanga mapuloteni. Puloteni imathandiza kuti thupi lizikhala ndi chakudya. Tikukulimbikitsani kuti muzisankha mkaka wa mafuta ochepa ndipo muziwadya chakudya chamadzulo.
5. Kwa kukongola, muyenera omega-3 fatty acids . Amapezeka m'nyanja nsomba, mtedza, maolivi ndi avocado. Komanso, tikupangira kumwa madzi ambiri, zimathandiza kuchepetsa ndi kubwezeretsa khungu.
Koma zabwino zopangira zolemera zowonjezera ndizo zomwe zimathandiza kuchotsa madzi ochulukirapo m'thupi. Kawirikawiri gawo la mkango la kulemera kwakukulu limagwera pamadzi, lomwe limabwerera m'mthupi mwathu chifukwa cha zakudya zamchere. Chifukwa cha madzi owonjezera, miyendo yathu ndi nkhope zimatupa. Njira yabwino yochotsera madzi idzayang'aniridwa ndi mankhwala odzola bwino : zipatso za cranberries, komanso tiyi a masamba a cranberry, lemonades popanda shuga, madzi a lalanje, udzu winawake, teyi yobiriwira.
6. Ngakhale mutakhala wolemera,
Perekani chidwi chanu ku mfundo yakuti sizinthu zokhazokha, koma komanso chikhalidwe chawo. Ngati nthawi zonse "mumakonda" kudzivulaza ndi zipsu zaprispy, mwinamwake kuti muchepetse thupi ndi kuzisiya mopanda phokoso, muyenera kuziika mmalo mwa mikate yopanda tirigu kapena maapulo. Eya, ngati mukudya zakudya zokhala ndi kirimu ndi zokometsera zokoma, mukhoza kuphika zipatso zopangidwa mofanana, kapena chikwapu mpaka kanyumba kakang'ono kofewa kwambiri.