Kuyeza kwa khosi: ndi chiyani ndi momwe mungayezere
Zamkati
Njira yozungulira khosi itha kugwiritsidwa ntchito kuwunika ngati pali chiwopsezo chowonjezeka chokhala ndi matenda monga matenda oopsa, matenda ashuga, kapena kunenepa kwambiri, mwachitsanzo.
Khosi ndi lokulirapo mwa anthu onenepa kwambiri, chifukwa mafuta amapezekanso m'derali. Kuyeza khosi ndi njira yabwino yodziwira ngati mulibe kulemera koyenera chifukwa ndikosavuta komanso kothandiza, ndi zotsatira zodalirika, kugwiritsa ntchito mwayi poyerekeza muyeso wa m'chiuno ndi mchiuno womwe ungapereke zotsatira zosintha, pakakhala kutalika kwa m'mimba, mayendedwe opumira kapena munthu amayesa kuchepa m'mimba kuti awoneke ochepa, mwachitsanzo.
Kuphatikiza pakuwunika kukula kwa khosi, ndikofunikiranso kuwunika magawo ena monga BMI, kutsimikizira kuti munthuyo ndi wonenepa kwambiri, kuwonjezera pakuwunika cholesterol ndi triglyceride pamayeso amwazi, komanso moyo wa munthu aliyense, kuti zotsatira zake zikhale zodalirika kwambiri.
Momwe mungayezere kuzungulira kwa khosi
Kuti muyese kukula kwa khosi, imani ndikuyendetsa tepi yoyezera pakhosi, ndikuyiyika pakati penipeni pa khosi.
Kuyeza koyenera kwa khosi kumakhala kwa masentimita 37 kwa amuna mpaka 34 masentimita azimayi. Amuna akakhala ochepera 39.5 cm ndipo akazi amakhala ochepera 36.5 cm, amawerengedwa kuti ali pachiwopsezo chochepa chodwala matenda amtima kapena matenda amagazi, koma njira zazikulu kuposa izi zimawoneka mwa anthu omwe ali ndi BMI yoposa 30, yomwe imasonyeza kunenepa kwambiri.
Zoyenera kuchita muyeso utakhala waukulu kuposa wabwino
Mwamuna akapitirira 37 cm, ndipo mkazi amakhala wopitilira 34 cm m'khosi, ndikofunikira kuwonjezera kulimbitsa thupi, kubetcha pamasewera olimbitsa thupi monga kuyenda, kuthamanga ndi kusambira, komanso kuperekera zakudya, kuchepetsa kudya kwa tsiku ndi tsiku shuga, mafuta ndipo chifukwa chake, zopatsa mphamvu.
Katswiri wazakudya amatha kuwonetsa zakudya zomwe mungadye kapena zomwe simungathe kudya, koma zina mwa izi ndi izi:
| ZIMENE MUDZADYA / KUMWA | Zomwe simuyenera kudya / kumwa |
| madzi, madzi a coconut, madzi onunkhira komanso madzi azipatso osasalala | koloko, madzi otukuka, zakumwa zotsekemera |
| ndiwo zamasamba ndi ndiwo zamasamba, zosaphika kapena zophikidwa m'madzi amchere kapena osungunulidwa ndi mafuta ochepa | tchipisi cha mbatata kapena ndiwo zamasamba kapena buledi wina wokazinga kapena wokazinga |
| nyama zowonda monga nsomba, chifuwa cha nkhuku, bere la nkhuku, kalulu | nyama zamafuta monga cod, tuna, mwendo wa nkhuku kapena Turkey, Turkey kapena mapiko a nkhuku |
| mpunga wabulauni kapena mpunga wokhala ndi njere kapena njere | mpunga woyera woyera |
| zipatso zochepa za shuga, ndi peel ndi pomace monga lalanje, papaya, sitiroberi | zipatso zokoma kwambiri komanso zopyapyala ngati mphesa, mapichesi mumadzi, maswiti amtundu uliwonse monga pudding, quindim, ayisikilimu, queijadinha, chokoleti, makeke, maswiti |
Ponena za masewera olimbitsa thupi, muyenera kuchita zolimbitsa thupi osachepera 3 pa sabata zolimbitsa thupi zomwe zitha kutentha mafuta. Mutha kuyamba ndi kuyenda kwa ola limodzi tsiku lililonse, koma kulimbitsa thupi kumayenera kupita patsogolo mwezi uliwonse, kukulirakulira, kuti muthe kuwotcha mafuta owonjezera. Kuchita masewera olimbitsa thupi monga kuphunzira zolimbitsa thupi ndikofunikanso chifukwa kumathandizira kupanga minofu yambiri yomwe idzawononga mphamvu zambiri, ndikuthandizira kuwotcha mafuta.
Kuwerenga Kwambiri
Kutaya magazi pang'ono