Momwe mungakhalire ndi mimba yodziwika

Zamkati

• Momwe mungakhalire ndi mimba
• Zakudya kuti mukwaniritse mimba yodziwika
• Chitani masewera olimbitsa thupi kuti mufotokoze pamimba

Kuti mukhale ndi mimba yodziwika bwino, ndikofunikira kukhala ndi mafuta ochepa thupi, pafupifupi 20% ya akazi ndi 18% ya amuna. Izi zikadali munthawi yaumoyo.

Zochita zonse ziwiri komanso zakudya zomwe zatsogoleredwa, zotayika mafuta komanso kukhala ndi mimba, ziyenera kutsatiridwa,osachepera miyezi itatu. Mwanjira imeneyi, ndizotheka kuwunika, kuwunika zotsatira ndikusintha maphunziro kapena zakudya, kuti mufike pamimba mwachangu.

Nthawi yofika pamimba yodziwika yatha miyezi itatu, kuwerengera index yamafuta amthupi (BMI) yoyandikira 18 komanso maphunziro ophunzitsidwa bwino, ndi akatswiri olimbitsa thupi.

Momwe mungakhalire ndi mimba

Kukhala ndi mimba yofunikira ndikofunikira:

• Kuchepetsa thupi (ngati kuchuluka kwamafuta amthupi ndikochuluka)
• Khalani ndi mafuta ochepa, omwe akulimbikitsidwa
• Chitani zolimbitsa thupi nthawi zonse zomwe zimakhudza kuwononga mphamvu zambiri

Mafuta amthupi ndi ovuta kuwotcha, makamaka m'mimba mwa akazi, popeza chiberekero chimakhala m'derali ndipo chimadzazidwa ndi mafuta. Ndiye chifukwa chake kungophunzitsa sikungathandize kufikira msanga m'mimba, ngati mulibe mafuta ochepa pazakudya.

Zakudya kuti mukwaniritse mimba yodziwika

Zakudya kuti mukwaniritse m'mimba muyenera kuphatikiza:

1. Kudya madzi pafupipafupi. Madzi, kuphatikiza pakuthandizira kusunga matumbo nthawi zonse, amathandizira kuchotsa poizoni mthupi, kusunga thupi ndi ziwalo, monga impso ndi chiwindi, zathanzi.
2. Pewani kudya mafuta. Njira yabwino yochepetsera kumwa mafuta ndikuyamba ndikuchotsa mafuta okhazikika ndipo izi zimaphatikizapo batala, mafuta ochokera munyama ndi zakudya zopangidwa,monga lasagna kapena ma cookie ndi ma crackers. Lingaliro apa ndikuti mudye zakudya zachilengedwe, osakonzedwa.
3. Idyani chakudya chokhazikika, cholemera. Izi zikutanthauza kudya zakudya zosiyanasiyana, makamaka zopangidwa ndi organic, pang'ono pang'ono komanso pafupipafupi, maola atatu aliwonse, mwachitsanzo, tsiku lonse. Izi zidzasunga kachulukidwe ka glycemic ndikuwongolera kukhala wathanzi komanso wamaganizidwe. Zotsatira za chizolowezichi ndikuchepetsa kwama calories omwe amadya tsiku lililonse.

Chitani masewera olimbitsa thupi kuti mufotokoze pamimba

Zochita zabwino kwambiri kuti mukhale ndi mimba yodziwika ndi yomwe imagwira ntchito m'mimba, monga gawo lam'mimba kapena masewera olimbitsa thupi, mwachitsanzo. Onani momwe mungapangire bolodi mu kanemayu:

Kuti mupeze zotsatira zabwino, izi ziyenera kuchitidwa tsiku lililonse. Ngati mukumva kuwawa kulikonse mukamachita izi, muyenera kufunafuna upangiri kwa akatswiri kuti muchite.