Ubwino wa 9 wa kudya wathanzi ndi momwe mungachitire

Zamkati

• Momwe mungakhalire ndi chakudya chopatsa thanzi
• Yesani kudziwa kwanu chakudya
• Yesani zomwe mukudziwa!

Chakudya chopatsa thanzi komanso chopatsa thanzi, chokhala ndi mavitamini ndi michere yambiri, chotsatira kuchita masewera olimbitsa thupi nthawi zonse, chingabweretse mapindu angapo azaumoyo, monga kuchepetsa kunenepa, magwiridwe antchito, kukumbukira bwino komanso kusinkhasinkha, kulimbitsa chitetezo cha mthupi .

Chifukwa chake, kuti mupindule ndi izi, ndikofunikira kuti munthu adye madzi ambiri masana, apewe maswiti ndi zakudya zokazinga, achepetse kumwa zakumwa zoledzeretsa ndikuwonjezera kuchuluka kwa chakudya, mapuloteni ndi mafuta tsiku lonse, atha khalani osangalatsa kuyang'aniridwa ndi katswiri wazakudya kuti muwonetsetse kuti mavitamini ndi michere yonse yofunikira pakugwira bwino ntchito kwa thupi ikudya.

Chifukwa chake ena mwamaubwino abwino akudya koyenera ndi awa:

1. Onetsetsani mphamvu zambiri kuchita zochitika za tsiku ndi tsiku komanso kufunitsitsa kuchita masewera olimbitsa thupi;
2. Imapewa matenda opatsirana, popeza chakudya chopatsa thanzi komanso chopatsa thanzi chimatha kupititsa patsogolo chitetezo chamthupi, kuthandiza kupewa ndikulimbana ndi matenda moyenera;
3. Amachepetsa chiopsezo cha matenda osachiritsika, monga matenda amtima ndi matenda ashuga, mwachitsanzo, popeza chakudya chokhala ndi mavitamini, michere komanso ulusi chimatha kuthandizira kuchepetsa mafuta m'thupi ndi shuga, kupewa matenda;
4. Amalimbikitsa kukula kwa minofu ndikukonzanso, makamaka mafupa, khungu ndi minofu, motero, ili ndi gawo lofunikira pakukula kwa mwanayo ndikupanga kunenepa kwa minofu ndikuchepetsa thupi;
5. Bwino ntchito ndi ndende, chifukwa imathandizira magwiridwe antchito amakumbukidwe ndi dongosolo lonse lamanjenje;
6. Amapereka mawonekedwe ambiri, popeza zimathandizira kukonza magwiridwe antchito amthupi, kuphatikiza pakukhudzana molunjika ndi mphamvu zopatsidwa thupi ndi chakudya;
7. Amayang'anira kupanga mahomoni, kuchitira kupewa matenda okhudzana ndi chithokomiro ndi chonde, mwachitsanzo;
8. Zimathandiza kupewa kukalamba msangaIzi ndichifukwa choti chakudya chomwe chimakhala ndi ma antioxidants ambiri chimathandiza kulimbana ndi zopinga zaulere mthupi, zomwe zimapangitsa khungu kukhala labwino komanso kuchedwetsa zizindikiro zakukalamba;
9. Bwino tulo, monga zakudya zina zimathandizira kukonza melatonin, yomwe imakhudza kugona mokwanira.

Kuti mupeze phindu lalikulu, kuwonjezera pa chakudya ndikofunikanso kuchita masewera olimbitsa thupi, popeza kuchita masewera olimbitsa thupi kumathandizira kupindula kwa minofu ndikutaya mafuta, kuwonjezera kukulitsa mawonekedwe. Kuphatikiza apo, ndikofunikira kuti munthuyo apite limodzi ndi katswiri wazakudya kuti athe kuwonetsa chakudya choyenera cha msinkhu, moyo ndi mbiri yaumoyo, ndikupatsanso phindu la chakudya chopatsa thanzi.

Momwe mungakhalire ndi chakudya chopatsa thanzi

Kuti mukhale ndi chakudya chopatsa thanzi ndikutsimikizira zabwino zake, ndikofunikira kuchita zinthu zosavuta, monga:

• Imwani madzi osachepera 2 malita patsiku;
• Khalani ndi zakudya zosiyanasiyana, kusinthitsa zipatso ndi ndiwo zamasamba zomwe amadya tsiku ndi tsiku, komanso kusiyanasiyana pakati pa nyama, nkhuku ndi nsomba monga gwero lalikulu la mapuloteni;
• Idyani zipatso zosachepera 2 patsiku;
• Idyani ndiwo zamasamba nkhomaliro ndi chakudya chamadzulo;
• Phatikizani mapuloteni monga tchizi ndi mazira pachakudya cham'mawa ndi masana;
• Kuchepetsa kumwa mchere, posankha kugwiritsa ntchito zonunkhira zachilengedwe monga adyo, anyezi, tsabola, basil ndi parsley, ndikupewa kugwiritsa ntchito zonunkhira zotsekedwa;
• Sankhani zakudya zonse, monga mkate wonse wa tirigu ndi pasitala, popeza ali ndi fiber, mavitamini ndi michere yambiri;
• Pewani kumwa zakudya zokhala ndi shuga ndi mafuta ambiri;
• Pewani kumwa nyama yosakidwa, monga soseji, soseji, nyama, nyama yankhumba, bere la Turkey ndi salami.

Kuphatikiza apo, ndikofunikira kusankha zakudya zachilengedwe komanso zotsika, chifukwa zimakhala ndi michere yambiri komanso yabwinoko kuposa zakudya zopangidwa. Onani malangizo ena othandizira kudya.

Onerani vidiyo ili m'munsiyi ndikuphunzirani njira zina kuti muchepetse kulemera kwanu:

Yesani kudziwa kwanu chakudya

Lembani funso lofunsidwa mwachangu kuti mudziwe kuchuluka kwanu kwakanthawi pazakudya zabwino:

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Yesani zomwe mukudziwa!

Yambani mayeso Ndikofunika kumwa madzi pakati pa 1.5 ndi 2 malita patsiku. Koma ngati simukufuna kumwa madzi osavuta, njira yabwino ndi iyi:

• Imwani msuzi wazipatso koma osawonjezera shuga.
• Imwani tiyi, madzi onunkhira kapena madzi owala.
• Tengani ma sodas opepuka kapena odyera ndikumwa mowa wosakhala mowa.

Zakudya zanga ndizabwino chifukwa:

• Ndimangodya kamodzi kapena kawiri masana mwamphamvu kwambiri, kuti ndiphe njala yanga ndipo ndisamadye china chilichonse tsiku lonse.
• Ndimadya chakudya chokhala ndi magawo ochepa ndikudya zakudya zosakonzedwa pang'ono monga zipatso ndi ndiwo zamasamba. Kuphatikiza apo, ndimamwa madzi ambiri.
• Monga momwe ndimakhalira ndi njala ndipo ndimamwa chilichonse ndikamadya.

Kuti mukhale ndi michere yonse yofunikira mthupi, ndibwino kuti:

• Idyani zipatso zambiri, ngakhale zitakhala mtundu umodzi wokha.
• Pewani kudya zakudya zokazinga kapena zonona ndikudya zomwe ndimakonda, polemekeza kukoma kwanga.
• Idyani pang'ono pokha ndikuyesanso zakudya zatsopano, zonunkhira kapena kukonzekera.

Chokoleti ndi:

• Chakudya choyipa chomwe ndiyenera kupewa kuti ndisanenepe komanso chomwe sichikugwirizana ndi chakudya chopatsa thanzi.
• Maswiti abwino atakhala ndi cocoa woposa 70%, ndipo atha kukuthandizani kuti muchepetse thupi ndikuchepetsa chidwi chodya maswiti ambiri.
• Chakudya chomwe, chifukwa chili ndi mitundu yosiyanasiyana (yoyera, mkaka kapena chakuda ...) chimandilola kupanga zakudya zosiyanasiyana.

Kuchepetsa kunenepa kudya wathanzi ndiyenera nthawi zonse:

• Khalani ndi njala ndikudya zakudya zosakondweretsa.
• Idyani zakudya zosaphika zambiri ndikukonzekera kosavuta, monga kokazinga kapena kuphika, wopanda msuzi wonenepa kwambiri komanso kupewa chakudya chochuluka pakudya.
• Kumwa mankhwala kuti ndichepetse kudya kapena kuwonjezera kagayidwe kake, kuti ndikhale wolimbikitsidwa.

Kuchita maphunziro abwino pakudya ndikuchepetsa thupi:

• Sindiyenera kudya zipatso zopatsa mphamvu kwambiri ngakhale zili zathanzi.
• Ndiyenera kudya zipatso zosiyanasiyana ngakhale zili zonenepetsa kwambiri, koma pakadali pano, ndiyenera kudya pang'ono.
• Ma calories ndiye chinthu chofunikira kwambiri posankha zipatso zomwe ndiyenera kudya.

Kuphunzitsanso chakudya ndi:

• Mtundu wazakudya zomwe zimachitika kwakanthawi, kuti zikwaniritse kulemera komwe mukufuna.
• China chake chomwe chili choyenera kwa anthu onenepa kwambiri.
• Kudya komwe sikungokuthandizani kuti mukhale wonenepa koma kumathandizanso kukhala ndi thanzi labwino.

M'mbuyomu Kenako