Zoyenera Kudya Kuti Muonde

Anthu ena amalota kuchepetsa thupi, pamene ena, mosiyana, amafuna kulemera. Ndiye lero tikambirana momwe tinganenere. Zakudya zomwe "zokopa" ma kilogalamu zimafuna kuti muzitsatira malamulo ochepa a zakudya.

• Idyani apulo kapena kumwa madzi a zipatso musanadye.
• Mukatha kudya, muyenera kugona kwa mphindi 15.
• Idyani zakudya zomanga thupi, mafuta, ndi chakudya chambiri mmene mungathere.
• Imwani madzi ambiri momwe mungathere.
• Idyani zakudya zopatsa mphamvu kwambiri usiku.

Momwe munganenere msanga

Kuti muwonjezere kulemera, simuyenera kudya kwambiri, komanso muyenera kuchita masewera olimbitsa thupi: kukwera njinga, kupita ku dziwe - kuti kulemera kugawidwe mofanana pathupi, apo ayi chiuno chidzangowonongeka ndipo chiwerengerocho chidzakhala. wonyansa. Maphunziro olimbitsa thupi adzakhala ndi zotsatira zabwino pa chithunzi chanu. nsonga ina ndi kudya mwamsanga pambuyo maphunziro. Mukamachita masewera olimbitsa thupi, musamangodya kwa maola awiri mutatha kuchita masewera olimbitsa thupi (monga momwe zimakhalira nthawi zambiri). Zakudya zama calorie apamwamba kapena mapuloteni monga ayisikilimu, mtedza, mazira ophwanyidwa, nthochi, ma hamburgers, ndi zina zotero zidzakhala zopindulitsa kwa chiwerengero chanu mphindi 2-40 mutatha kuchita masewera olimbitsa thupi.

Koma mwina lamulo lofunika kwambiri ndi kudekha. Ngati mukufuna kunenepa, musachite izi zokha. Simufunikanso kunenepa mwachangu chifukwa zimatha kuvulaza thupi lanu. Muyenera kusintha zakudya zanu komanso masewera olimbitsa thupi.

Zakudya zomwe zimakuthandizani kunenepa

N'zoonekeratu kuti kuti muwonde, muyenera kudya zakudya zokhala ndi ma calorie ambiri, zokhala ndi ma carbohydrate. Komabe, musatengeke ndi zakudya zomwe zili ndi shuga wambiri, chifukwa izi zingayambitse matenda a shuga.

Muyenera kudya kangapo patsiku (5-6) m'magawo ang'onoang'ono, ndipo chakudyacho chiyenera kukhala ndi zopatsa mphamvu zambiri. Ndipo musadye mpaka m'mimba mwanu mutadzaza nthawi 2-3. Choyamba, muyenera kulabadira zinthu zamkaka zomwe zili ndi mapuloteni ambiri. Komanso mazira, nyama, nsomba, ndi nyemba zimakhala ndi mapuloteni okwanira. Muyenera kukumbukira chakudya, chomwe chili chochuluka muzakudya za ufa. Zamasamba zogwira mtima kwa omwe akufuna kulemera ndi mbatata ndi chimanga.

Kuphatikiza apo, zakudya zotsatirazi zidzakuthandizani kunenepa:

• mkaka.
• batala.
• mkaka chimanga ndi batala.
• chokoleti.
• zipatso (nthochi, persimmons, vwende, mango, apricots).
• zipatso timadziti ndi zamkati.
• Masamba (dzungu, zukini, beets).
• mkaka wa mkaka.

Kusiya mowa ndi ndudu kudzakhala ndi zotsatira zabwino pa chilakolako ndi kulemera. Zopatsa mphamvu zowonjezera zitha kupezedwa kuchokera ku zokometsera zosiyanasiyana zachakudya chachikulu, monga ma sauces, manyuchi a pancake, ndi tiyi wokhala ndi uchi. Zopatsa mphamvu zonse zobisikazi zidzakuthandizani kuchira msanga popanda kuchititsa kulemera kwa m'mimba kapena kusapeza bwino.