Zomwe muyenera kuchita kuti muchepetse kudya kwanu

Zamkati

• 1. Idyani maola atatu aliwonse
• 2. Idyani fiber yambiri
• 3. Idyani musanagone
• 4. Sungani mafuta abwino
• 5. Imwani madzi
• 6. Mugone bwino
• 7. Zakudya zoletsa kudya
• 8. Siyani kumwa ma soda
• 9. Tengani zowonjezera

Kuti muchepetse njala ndikofunikira kupewa kupewa kudya, kuwonjezera kudya zakudya zopatsa mphamvu ndikumwa madzi ambiri. Zakudya zina zimathandizanso kuthana ndi njala, monga mapeyala, mazira ndi nyemba, chifukwa zimakulitsa kumverera kokhuta kwa nthawi yayitali ndipo zimatha kuphatikizidwa mosiyana ndi chakudya cha tsiku ndi tsiku.

Kuphatikiza pa chakudya, kugona mokwanira ndikofunikanso popanga mahomoni, ofunikira kuti thupi lizigwira bwino ntchito, kupewa nkhawa komanso kufunika kodya mphindi iliyonse.

1. Idyani maola atatu aliwonse

Kudya maola atatu aliwonse kumapewa njala, popeza thupi limakhala lokhuta nthawi zonse, kuphatikiza pakuthandizira kuchepetsa kuchuluka kwa chakudya chomwe chingadyedwe pachakudya chotsatira. Munthuyo akakhala ndi njala, chizolowezi chake ndi kudya kwambiri ndipo, nthawi zambiri, kufuna kudya zakudya zopatsa mphamvu, monga maswiti, kumathandizira kunenepa. Chifukwa chake, zakudya zazing'ono ziyenera kudyedwa maola atatu kapena anayi aliwonse.

Zitsanzo zina zosankhika bwino ndi zipatso zosadulidwa, makeke athunthu, buledi wambewu, ndi zipatso zouma monga mtedza, maamondi kapena mtedza.

2. Idyani fiber yambiri

Nsalu zilipo makamaka zipatso, ndiwo zamasamba ndi zakudya zonse. Amapangitsa m'mimba kudzaza, ndikuchulukitsa kumva kukhuta pambuyo pa chakudya. Njira zokulitsira kugwiritsidwa ntchito kwa fiber ndizogula mpunga wamphesa, pasitala, buledi ndi mabisiketi, mbewu monga chia ndi fulakesi wothira timadziti kapena ma yoghurt, kutenga theka la mbale ndi saladi, makamaka saladi wosaphika, ndikudya osachepera Zipatso 3 m'mawa.

3. Idyani musanagone

Kudya kachakudya pang'ono musanagone kungathandize kupewa njala usiku. Nsonga yabwino yodyera musanagone ndi chamomile kapena mandimu wothira mandimu wokhala ndi chotupitsa cha tirigu wathunthu, popeza tiyi amatsitsimutsa ndikukonzekeretsa thupi kugona ndipo mkate wofufumitsa umakhuta, kupewa njala usiku.

Zosankha zina zitha kukhala kapu ya gelatin yopanda msuzi, yogurt yosalala kapena dzira lophwanyika, mwachitsanzo.

4. Sungani mafuta abwino

Anthu ambiri, akamadya, amaletsa kumwa mafuta kwambiri, zomwe nthawi zambiri zimawonjezera kumva njala. Komabe, ndizotheka kuphatikiza mafuta "abwino" pazakudya zanu zatsiku ndi tsiku, zomwe zimapezeka mu nsomba monga saumoni, trout ndi tuna, mafuta a maolivi kapena mafuta a fulakesi, zipatso monga avocado ndi coconut, ndi zipatso zouma monga monga mtedza, mtedza ndi maamondi, mwachitsanzo.

Zakudya izi zimapatsa thupi mphamvu zambiri, kupewa matenda amtima komanso kukonza kukumbukira.

Onani zakudya zabwino zamafuta zabwino pamtima panu.

5. Imwani madzi

Muyenera kumwa madzi ambiri chifukwa zizindikiro zakusowa madzi m'thupi mthupi lanu ndizofanana ndi zizindikiro za njala. Chifukwa chake, kuwonjezera kumwa madzi, tiyi kapena timadziti popanda shuga kumathandiza kupewa kumva njala, kuwonjezera pakukweza magwiridwe antchito amthupi komanso thanzi la khungu.

6. Mugone bwino

Ndi nthawi yogona pomwe thupi limatulutsa poizoni ndikupanga mahomoni ofunikira kuti thupi likhale lolimba. Popanda kugona, thupi lanu limatha kufunafuna chakudya chochulukirapo kuti likhale ndi mphamvu ndikupatseni kufunika kokhala tcheru, chifukwa chake ndizofala kuti anthu omwe ali ndi tulo amadzuka pakati pausiku kuti adye.

7. Zakudya zoletsa kudya

Zakudya zina zimakhala zoletsa kudya, monga peyala, tsabola, nyemba, dzira, sinamoni ndi tiyi wobiriwira. Zakudya izi ziyenera kudyedwa tsiku ndi tsiku kuti muchepetse chilakolako, popeza ndizopatsa thanzi zofunikira pakulimbitsa thupi.

Onaninso vidiyo yotsatirayi ndikuwona momwe mungayambitsire zakudya zomwe zimachepetsa kudya kwanu:

8. Siyani kumwa ma soda

Zakumwa zozizilitsa kukhosi zimakhala ndi fructose, mtundu wa shuga womwe ukamamwa mopitirira muyeso umapangitsa kuchepa kwa hormone leptin, komwe kumapangitsa kuti thupi likhale lokhuta. Chifukwa chake, anthu omwe amamwa zakumwa zoziziritsa kukhosi zambiri amadzakhala ndi njala nthawi zambiri. Chinthu china cholemera mu fructose ndi manyuchi a chimanga, omwe amapezeka muzakudya zotsogola monga uchi, ketchup, makeke, brownies ndi makeke.

9. Tengani zowonjezera

Mankhwala ena omwe angathandize kuchepetsa kudya, monga spirulina kapena chromium picolinate, ayenera kutengedwa molingana ndi malangizo a dokotala kapena katswiri wazakudya.

Ndikofunikira kuti, molumikizana ndi zowonjezera mavitamini, chakudya chopatsa thanzi komanso choyenera chimachitika, komanso kuchita masewera olimbitsa thupi pafupipafupi, kuti muchepetse thupi ndikupewa kuwonjezeka kowonjezerapo pomwe zowonjezera zimayimitsidwa. Onani zitsanzo zina za zowonjezera zowonjezera.