Malangizo 15 oti muchepetse thupi komanso kutaya mimba

Zamkati

• 1. Idyani zakudya zosaphika komanso zopota kwambiri
• 2. Pewani zakumwa zotsekemera
• 3. Pewani kukazinga
• 4. Pewani zakudya zopangidwa kale
• 5. Yambani kudya ndi mbale ya saladi
• 6. Muzichita masewera olimbitsa thupi
• 7. Kufulumizitsa kagayidwe kake
• 8. Idyani pang`onopang`ono ndi kutafuna chakudya chanu bwino
• 9. Idyani kasanu ndi kamodzi patsiku
• 10. Imwani madzi ambiri
• 11. Pewani maswiti
• 12. Kuchepetsa kumwa mafuta
• 13. Chepetsani kumwa kwamahydrate
• 14. Werengani zolemba zanu
• 15. Tsatirani malangizo nthawi zonse

Kupanga zizolowezi zabwino zodyera ndikuchita masewera olimbitsa thupi nthawi zonse ndizofunikira zomwe zimapangitsa kuti muchepetse thupi ndikukhala ndi moyo wabwino. Kuchepetsa thupi munjira yathanzi kuli ndi maubwino ambiri, monga kuwonjezera mphamvu ndi mawonekedwe, kudzidalira, kuwongolera njala komanso kulimbitsa chitetezo chamthupi.

Njira yabwino yochepetsera thupi munjira yathanzi ndikukhala ndimimba mosabisa ndikufunsa upangiri wa katswiri wazakudya kuti athe kuwunika mokwanira zaumoyo ndi dongosolo lazakudya logwirizana ndi zosowa za munthuyo. Ndikofunikanso kufunafuna thandizo kuchokera kwa wophunzitsa payekha kuti mapulani awonetsedwe molingana ndi cholinga chomwe mukufuna kukwaniritsa. Njirazi zimathandizira kuti pang'onopang'ono muchepetse kuchepa kwakanthawi.

Onani maupangiri 15 ochepetsa mimba, kuonda ndi kukhala olimba m'masiku ochepa:

1. Idyani zakudya zosaphika komanso zopota kwambiri

Zakudya zosaphika, zopanda mafuta zimathandizira kukonza matumbo ndi chimbudzi, kupewa kudzimbidwa. Kuphatikiza apo, zimakuthandizani kuti muchepetse thupi chifukwa zimawonjezera kukhudzidwa. Zimathandizanso kuti matumbo a microbiota akhale athanzi, amachepetsa chiopsezo chamatenda opweteka, matenda a Crohn kapena ulcerative colitis.

Zitsanzo zina za zakudya zomwe zili ndi michere yambiri ndi oats, buledi wokoma, kaloti yaiwisi, maapulo, nthomba, mphodza, letesi, nkhaka, mbewu za chia, bowa, mapeyala, strawberries, rasipiberi, mabulosi abulu, pakati pa ena.

2. Pewani zakumwa zotsekemera

Zakumwa zosakaniza monga zakumwa zozizilitsa kukhosi, kuphatikizapo zakumwa zozizilitsa kukhosi ndi zakudya, ndi timadziti tomwe timatukuka tiyenera kupewa, chifukwa zimathandizira mafuta ochulukirapo pamimba, komanso mavuto ena azaumoyo, monga zotupa, kunenepa kwambiri kapena matenda ashuga, mwachitsanzo .

3. Pewani kukazinga

Zakudya zokazinga ziyeneranso kupeŵedwa, popeza kuwonjezera pakupereka mafuta ambiri, amathandizanso kuchuluka kwa mafuta osungunuka komanso okhutira, kukomera kuchuluka kwa cholesterol ya LDL, kukulitsa chiopsezo cha matenda amtima, khansa, shuga ndi kunenepa kwambiri, chifukwa cha kudzikundikira kwake mthupi.

Chofunikira ndikuphika zakudya zophika, zotentha kapena zophika, pogwiritsa ntchito zonunkhira zachilengedwe, monga zitsamba zonunkhira ndi tsabola wowonjezera kununkhira kwa chakudya.

4. Pewani zakudya zopangidwa kale

Ndikofunika kupewa kudya msuzi monga ketchup ndi mayonesi, mwachitsanzo, kuphatikiza pazakudya zosungunuka zachisanu kapena zinthu zina zopangidwa, popeza zakudya izi zimakhala ndi mchere wambiri komanso zimalimbikitsa kusungidwa kwa madzi, kukulitsa kumverera kwa kuphulika. Kuphatikiza apo, zakudya zopangidwa nthawi zambiri zimakhala ndi zotetezera zambiri, zomwe zitha kuwononga thanzi.

5. Yambani kudya ndi mbale ya saladi

Kuyamba kudya ndi mbale yosaya ya saladi kapena msuzi, kumathandizira kukulitsa kumverera kokhuta komanso kulakalaka kudya. Kudya peyala kapena apulo, pafupifupi mphindi 20 musanadye chakudya chamadzulo ndi chakudya chamadzulo ndichinthu chanzeru kuwonjezera kukhuta komanso kuchepetsa kudya, chifukwa ndi zipatso zokhala ndi michere yambiri, zomwe zimapangitsa kuti muchepetse kuchuluka kwa chakudya chomwe mumadya mukamadya Zakudya zazikulu.

6. Muzichita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi pafupipafupi, kuphatikiza pakukuthandizani kuti muchepetse thupi komanso kuchepetsa kuzungulira kwa m'chiuno, kumathandizanso kuyendetsa magazi, kukhala bwino komanso kudzidalira. Kuphatikiza apo, zimathandizira kupewa matenda amtima ndi matenda, monga matenda ashuga, mwachitsanzo. Umu ndi momwe mungapangire masewera olimbitsa thupi atatu kunyumba.

7. Kufulumizitsa kagayidwe kake

Njira zina zowonjezera kagayidwe kake ndi kudya tsabola wofiira, tiyi wobiriwira, ginger ndi madzi oundana, chifukwa zakudya izi ndizopatsa mphamvu ndipo zimathandiza thupi kutaya mafuta, ngakhale munthuyo ataimirira.

Dziwani zakudya zina zamafuta kuti muchepetse kunenepa.

8. Idyani pang`onopang`ono ndi kutafuna chakudya chanu bwino

Kudya pang'onopang'ono, m'malo abata komanso kutafuna chakudya bwino kumalola zizindikiritso kuti zifike kuubongo wanu, kuwonetsa kuti m'mimba mwanu mwakhuta. Kukhala ndi chizoloŵezi chimenechi kumapewa kudya chakudya chochuluka, zomwe zimapangitsa kuti muchepetse thupi.

9. Idyani kasanu ndi kamodzi patsiku

Chofunikira ndikudya pafupifupi 6 patsiku ndikudya chakudya chanu bwino. Mukamadya pang'onopang'ono, ubongo umapatsidwa nthawi kuti mumvetsetse kuti uli ndi chakudya m'mimba kale ndipo umamulepheretsa munthu kudya kwambiri. Kuphatikiza apo, imawonjezeranso nthawi yolumikizana ndi masamba amakomedwe, ndikuwonjezera kukhuta.

10. Imwani madzi ambiri

Kumwa madzi ambiri kumathandiza kuthetsa poizoni wambiri mthupi ndikuthira m'matumbo, kuwongolera momwe amagwirira ntchito. Tikulimbikitsidwa kumwa madzi okwanira 2 mpaka 2.5 L patsiku, ndipo tiyenera kumadya ndikudya.

Anthu omwe sanazolowere kumwa madzi, amatha kulawa powonjezera kagawo ka mandimu kapena nkhaka, mwachitsanzo, zomwe zimawathandiza kuti azigwiritsa ntchito mosavuta.

Dziwani zabwino zina zamadzi.

11. Pewani maswiti

Muyenera kupewa kudya zakudya zomwe zili ndi shuga, monga maswiti, mikate, ayisikilimu kapena chokoleti, mwachitsanzo, ndikukonda zipatso za citrus komanso michere yambiri, yomwe imakhalanso ndi kukoma kokoma ndikuthandizira kuchepetsa kufunitsitsa idyani maswiti.

12. Kuchepetsa kumwa mafuta

Ndikofunikira kupewa magwero onse amafuta owonjezera, monga margarine, soseji, masoseji, khungu la nkhuku kapena mafuta anyama, mwachitsanzo. M'malo mwake, muyenera kudya zakudya ndi mafuta opindulitsa thupi, monga avocado, mtedza, maolivi kapena nsomba.

13. Chepetsani kumwa kwamahydrate

Kuti muchepetse thupi ndikuchepetsa m'mimba, simuyenera kudya zakudya zopatsa mphamvu zopatsa mphamvu pakudya. Mwachitsanzo, ngati munthu adya mbatata, safunikira kudya mpunga, mkate kapena pasitala pa chakudya chomwecho, koma m'malo mwake, perekezani mbaleyo ndi saladi kapena masamba, mwachitsanzo.

14. Werengani zolemba zanu

Chizindikiro chofunikira kwambiri kwa anthu omwe akufuna kuonda, ndikuwerenga zilembo zomwe zili m'misika m'sitolo mosamala, musanagule, kuti mupewe kutenga zakudya zopatsa mafuta kwambiri kapena shuga kapena mafuta okhathamira. Kuphatikiza apo, kusamaliranso kuyenera kuchitidwa ngati zomwe zalembedwazo zikutanthauza phukusi lonse kapena gawo chabe.

15. Tsatirani malangizo nthawi zonse

Izi zimayenera kutsatiridwa tsiku ndi tsiku kuti thupi lizolowere kusintha. Munthuyo amatha kudzilemera masiku 10 aliwonse, kuti asapangitse nkhawa, koma ziyenera kukhala nthawi yomweyo komanso pamlingo womwewo.

Kuphatikiza apo, kutsata kutaya thupi, ndikofunikira kuyeza mchiuno ndi tepi muyeso, kudutsa tepi pamwamba pa mchombo ndikulemba zoyeserera kuti mumvetsetse bwino kusinthika kwa kuchepa, mpaka kufikira mawonekedwe abwino.

Onani malangizo ena othandizira kuti muchepetse kunenepa: