Zakudya ndi menyu kuti muchepetse komanso kuti mukhale ndi minofu
Zamkati
- Malangizo a 6 onenepa
- 1. Idyani maola atatu aliwonse
- 2. Phatikizani zomanga thupi pachakudya chilichonse
- 3. Idyani mafuta abwino
- 4. Idyani zipatso zosachepera zitatu patsiku
- 5. Imwani madzi osachepera 2.5 L patsiku
- 6. Chitani zolimbitsa thupi
- Zitsanzo zamankhwala onenepa
- Zomwe osadya
- Kodi mungatani kuti mukhale wonenepa?
Pazakudya kuti muchepetse muyenera kudya zopatsa mphamvu kuposa momwe mumathera, kulimbikitsidwa kuti mudye maola atatu aliwonse, kupewa kudya, ndikuwonjezera kalori koma nthawi yomweyo zakudya zopatsa thanzi komanso zopatsa thanzi, monga maolivi, zipatso smoothie, oats , mapeyala ndi mtedza.
Ndikofunika kukumbukira kuti ngakhale pazakudya ndi cholinga chonenepa, munthu sayenera kuwonjezera kudya zakudya zopangidwa ndi shuga ndi mafuta, monga coxinha, hamburger, French fries kapena soda. Zakudya izi zili ndi shuga wambiri komanso mafuta okhathamira, omwe amathandizira kuchuluka kwamafuta mthupi komanso chiopsezo chovutika ndi mavuto amtima chifukwa cha kuchuluka kwa cholesterol ndi triglycerides.
Kuti mudziwe kuchuluka komwe muyenera kulemera, onani zomwe kulemera kwanu kumagwiritsa ntchito chowerengera chotsatira:
Chowerengera ichi chimathandiza kudziwa kuchuluka kwa mapaundi omwe muyenera kulemera, koma sioyenera ana, amayi apakati, okalamba ndi othamanga, chifukwa sizimasiyanitsa kuchuluka kwa minofu ndi mafuta omwe amapezeka mthupi.
Malangizo a 6 onenepa
Kunenepa mwanjira yathanzi kuposa kungodya chakudya chochuluka kapena kudya zakudya zokhala ndi zopatsa mphamvu zambiri.Otsatirawa ndi maupangiri 6 omwe ali ofunikira kwa aliyense amene akufuna kunenepa moyenera:
1. Idyani maola atatu aliwonse
Kudya maola atatu aliwonse ndikofunikira kuwonjezera kuchuluka kwa zopatsa mphamvu tsiku lonse ndikukonda kunenepa, popeza tikulimbikitsidwa kudya ma calories ambiri kuposa momwe thupi limathera. Kuphatikiza apo, kuchepa kwama calories tsiku lililonse kuchokera kuma carbohydrate, mapuloteni ndi mafuta kuyenera kusamalidwa, chifukwa izi zimapangitsa kuti minofu ikule.
Pachifukwa ichi, ndikofunikira kuti tisadumphe chakudya kuti tipewe kuwononga zakudya m'thupi komanso kuti tizikhala ndi shuga wokwanira komanso ma amino acid m'magazi, omwe amachititsa kuti minofu ikule bwino.
2. Phatikizani zomanga thupi pachakudya chilichonse
Kuphatikiza mapuloteni pazakudya zonse za tsikuli kumapangitsa kuchuluka kwama amino acid m'magazi tsiku lonse, ndikupangitsa kuti minofu ibwezeretse bwino masiku onse ophunzitsira.
Mapuloteni amapezeka muzakudya monga nyama, nkhuku, nsomba, mazira, tchizi ndi yoghurt, ndikupanga zokhwasula-khwasula zophatikizika bwino monga sangweji ya nkhuku ndi tchizi ndi mkate wambewu wonse kapena toast ndi tchizi ndi yogurt.
3. Idyani mafuta abwino
Zakudya zamafuta abwino monga mtedza, mtedza, peyala, kokonati, maolivi ndi mbewu ndi njira zabwino zowonjezera mafuta okhala ndi chakudya chochepa. Kuphatikiza apo, mafutawa amathandizanso kupeza minofu ndipo samalimbikitsa kupindula kwamafuta mthupi.
Kotero, zitsanzo zina za momwe mungagwiritsire ntchito zakudya izi ndikuwonjezera batala wa kirimba ku buledi kapena zipatso za smoothie, idyani mtedza wazakudya zozizilitsa kukhosi, onjezani supuni imodzi ya kokonati mu yogurt ndikupanga mavitamini a avocado.
4. Idyani zipatso zosachepera zitatu patsiku
Kudya zipatso zosachepera zitatu patsiku ndikuwonjezera saladi wamasamba nkhomaliro ndi chakudya chamadzulo kumathandizira kuwonjezera mavitamini ndi michere m'zakudya, zomwe ndizofunikira pakugwiritsa ntchito bwino kagayidwe kanyama ndi kupindula kwa minofu.
Zipatso zimatha kudyedwa mwatsopano kapena mawonekedwe a timadziti kapena mavitamini, ndipo amatha kuwonjezeredwa pazakudya zopepuka kapena ngati chakudya chamadzulo ndi chamadzulo.
5. Imwani madzi osachepera 2.5 L patsiku
Kumwa madzi ochuluka ndikukhala ndi madzi okwanira ndikofunikira kuti mukhale ndi minofu yambiri, chifukwa hypertrophy, yomwe imakulitsa kukula kwa maselo am'minyewa, imangochitika ngati ma cell ali ndi madzi okwanira kuti achuluke.
Chifukwa chake, ndikofunikira kudziwa ndikuwerengera zakumwa kwa madzi tsiku lililonse, kukumbukira kuti zakumwa zoziziritsa kukhosi ndi madzi sizikhala ngati zakumwa m'thupi. Kuphatikiza apo, ndikofunikira kuti madzi azigwiritsidwa ntchito pakati pa chakudya, ngati kuti zachitika limodzi ndi chakudya, pakhoza kukhala kusintha pakudya.
6. Chitani zolimbitsa thupi
Kuonetsetsa kuti ma calories owonjezera amasanduka minofu osati mafuta, ndikofunikira kuchita zolimbitsa thupi katatu kapena kasanu pa sabata, makamaka masewera olimbitsa thupi komanso masewera olimbitsa thupi osachita ma aerobic. Chofunikira ndikuti mufunsane ndi katswiri wamaphunziro azolimbitsa thupi kuti mapulani oyenera malinga ndi zosowa ndi zolinga awonetsedwe.
Zitsanzo zamankhwala onenepa
Tebulo lotsatirali likuwonetsa chitsanzo cha chakudya chamasiku atatu chopeza kunenepa:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 1 chikho cha khofi ndi mkaka + sangweji yonse ndi letesi, phwetekere, tchizi ndi dzira + 1 apulo apakati | 1 chikho cha mkaka wa koko + 1 tapioca ndi nkhuku ndi tchizi + 1 tangerine | Galasi limodzi la madzi + omelet okhala ndi mazira awiri ndi nkhuku |
| Zakudya zoziziritsa kukhosi m'mawa | Ma cookies 6 okwanira ndi chiponde + 1 amondi ochepa | Sangweji yonse yokhala ndi supuni ziwiri za avocado ndi dzira + nthochi 1 | Oatmeal ndi zipatso + 1 pang'ono zipatso zouma |
| Chakudya chamadzulo | Nkhuku stroganoff ndi mpunga ndi nyemba zakuda + coleslaw ndi kaloti zokometsera msuzi wa yogurt ndi cilantro + 1 lalanje | Pasitala wokhala ndi tuna, azitona, chimanga ndi tomato wa chitumbuwa + saladi yaiwisi ya letesi ndi kaloti wothira supuni 1 yamafuta + 1 chidutswa cha vwende | Meatballs ndi msuzi wa phwetekere, mbatata yosenda ndi broccoli au gratin ndi tchizi komanso wokhathamira ndi maolivi |
| Chakudya chamasana | 1 tapioca ndi nkhuku ndi tchizi + peyala imodzi | Yogurt ndi granola + 3 toast ndi tchizi | Avocado smoothie ndi papaya + supuni 2 za oats + supuni 1 ya mbewu za chia (smoothie) |
Ndikofunikira kupita kwa wazakudya kuti mukhoze kupititsa dongosolo la zakudya, monga kuchuluka kwa chakudya chimasiyanasiyana malinga ndi msinkhu, kugonana, zolimbitsa thupi komanso mbiri yaupandu. Kuphatikiza apo, ngati kuli kofunikira, wothandizirayo amalimbikitsa kugwiritsa ntchito mavitamini kapena zowonjezera mavitamini. Dziwani zowonjezera zina kuti mukhale ndi minofu.
Zomwe osadya
Ndikofunikira kuti kunenepa kumachitika chifukwa cha zakudya zosiyanasiyana komanso zopatsa thanzi, popewa kudya zakudya zopangidwa ndi shuga kapena mafuta okhathamira. Zina mwazakudya ndi zokhwasula-khwasula, masoseji, nyama yankhumba, mayonesi, msuzi, maswiti, zakumwa zozizilitsa kukhosi, timadziti, makeke, makeke, chakudya chofulumira, mwachangu, pakati pa ena.
Kugwiritsa ntchito zakudya zamtunduwu kumatha kuthandizira kunenepa chifukwa cha kuchuluka kwa mafuta mthupi osati chifukwa cha kuchuluka kwa minofu, yomwe pamapeto pake imatha kubweretsa zovuta zingapo zathanzi.
Kodi mungatani kuti mukhale wonenepa?
Nthawi yomwe amatenga kuti mukhale ndi minofu ndikuwonjezera kulemera ndi pafupifupi miyezi 6, komabe m'miyezi itatu mutha kuwona kusintha kwina. Komabe, izi zimasiyanasiyana malinga ndi munthu, chifukwa zimadalira zakudya komanso ngati munthuyo amachita zolimbitsa thupi zomwe zimalimbikitsa kukula kwa minofu. Dziwani kuti mutha kukhala ndi minofu mpaka liti.
Onani njira zina zokulitsira misa powonera vidiyo iyi:
Chofunikira ndichakuti kunenepa kumachitika chifukwa cha kuchuluka kwa minofu yolimba, yomwe imatha kupezeka kudzera mu zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi nthawi zonse, kuti thupi likhale lolimba komanso lathanzi. Onani malangizo 8 kuti mukhale ndi minofu yambiri.
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