Kuphunzitsanso zakudya: njira zitatu zosavuta kuti muchepetse kunenepa

Zamkati

• 2. Idyani maola atatu aliwonse
• 3. Phunzitsaninso m'kamwa
• Menyu yochepetsa thupi ndi kuphunzitsanso chakudya
• Yesani zomwe mukudziwa
• Yesani zomwe mukudziwa!

Njira yabwino yochepetsera thupi popanda kuopseza kunenepa ndi kudzera ku maphunziro a zakudya, chifukwa njirayi ndiyotheka kuyesa zakudya zatsopano ndikuchepetsa kuchuluka kwa chakudya pachakudya. Chifukwa chake, ndizotheka kuti muchepetse thupi, popanda kugwiritsa ntchito mankhwala osokoneza bongo kapena opaleshoni kuti muchepetse thupi. Komabe, kuti zotsatira zikhale zotsimikizika, ndikofunikira kuti kusintha kwa kadyedwe kumayendera limodzi ndi kuchita masewera olimbitsa thupi nthawi zonse.

Kuphunzitsidwanso kwamankhwala mosakayikira ndi njira yabwino kwambiri yochepetsera thupi, ndipo imakhala ndi kudya zakudya zopatsa thanzi, monga zipatso, ndiwo zamasamba, ndiwo zamasamba ndi nyama zowonda ndikuchepetsa kudya zakudya zopangidwa, zakumwa zoziziritsa kukhosi, zakudya zokazinga ndi zakudya zokhala ndi shuga.

Ndikofunikira kuti maphunziro abwinobwino azakudya achitike motsogozedwa ndi katswiri wazakudya, chifukwa zimayenera kukhala pang'onopang'ono ndipo ziyenera kuganizira momwe adadyera kale ndi moyo wawo. Kuphatikiza apo, katswiri wazakudya amatha kuwunika ndikuwona kuti ndi mapaundi angati omwe ayenera kutayika kuti kulemera koyenera kwa msinkhu ndi kutalika kungafikire, kuti zovuta zathanzi zilepheretsedwe. Ikani zambiri zanu pa chowerengera chotsatira kuti mupeze kulemera kwanu koyenera:

Kutulutsa madzi ndi madzi ndikofunikira kwambiri chifukwa madzi alibe zopatsa mphamvu komanso amatsuka poizoni mthupi, ndikuthandizira kuchotsa poizoni. Choyenera ndikumwa 1.5 mpaka 2 malita a madzi, koma ngati mukuvutika kumwa madzi onsewa, yesani kuyika kadzinja kakang'ono kapena kufinya theka la ndimu mu botolo lamadzi ozizira ndikumwa masipi angapo masana.

Kuthekanso kwina kumwa zakumwa ndikumwa tiyi wopanda shuga, koma osamwa madzi otukuka, soda kapena timadziti wachilengedwe ndi shuga chifukwa zimakupatsani mphamvu zowonjezera, koma zimasowa madzi m'thupi.

2. Idyani maola atatu aliwonse

Kudya maola atatu aliwonse ndibwino chifukwa kuchuluka kwa magazi m'magazi kumakhala kolimba ndipo mumamva njala ndipo mumatha kusamalira bwino kusukulu kapena kuntchito.

Kuti muzitha kudya maola atatu aliwonse, chakudya chochepa chiyenera kudyedwa pachakudya chilichonse, chomwe chimayenera kukhala ndi chakudya cham'mawa, chakudya chamasana, nkhomaliro, chakudya chamasana, chakudya chamadzulo ndi chakudya chamadzulo. Ngati mukuganiza kuti simungathe kupanga zokhwasula-khwasula, yesetsani kudya pang'ono kadzutsa ndi nkhomaliro, ndipo ngati zikukuvutani kudya kadzutsa, yesetsani kudya pang'ono chakudya chamadzulo ndi chamadzulo.

3. Phunzitsaninso m'kamwa

Kusankha chakudya chabwino kwambiri muyenera kuphunzitsanso m'kamwa. Masaladi, msuzi ndi ndiwo zamasamba zophika zimalawa bwino mukasiya kudya zakudya zokonzedwa mwadzaza zokometsera.

Ngati simukukonda chakudya china ndikudziwa kuti ndichofunika chifukwa chili ndi mavitamini ambiri komanso chifukwa choti chimakhala ndi zopatsa mphamvu pang'ono kuposa hamburger, mwachitsanzo, yesani kangapo. Kuphika ndiwo zamasamba ndi bay bay ndikuwonjezera adyo wosweka mu supu kumatha kupereka kununkhira kosangalatsa, ndikuthandizira kusintha.

Yesani maphikidwe atsopano ndipo nthawi zonse musankhe zakudya zonse, chifukwa amachepetsa njala kuphatikiza kuwongolera matumbo, ndikusiya kudya zakudya zachangu ndi zakudya zokazinga. Idyani zipatso zosachepera 2 patsiku, ndizabwino ngati mchere.

Kuti zosinthazi zikuchitika tsiku ndi tsiku, kusintha kamodzi pamlungu kuyenera kupangidwa mpaka itakhala chizolowezi chovomerezeka kwamuyaya. Onani maupangiri ena amomwe mungadye bwino osanenepa komanso kusowa njala.

Menyu yochepetsa thupi ndi kuphunzitsanso chakudya

Chitsanzo cha mndandanda wamasiku atatu kwa iwo omwe akufuna kuonda ndi kuphunzitsanso zakudya ndi:

	Tsiku 1	Tsiku 2	Tsiku 3
Chakudya cham'mawa	Mkate umodzi wa chimanga ndi tchizi woyera ndi msuzi wa chinanazi.	1 yogurt ndi supuni 2 za granola ndi 3 strawberries.	Avocado smoothie wokhala ndi ma toast awiri
Mgwirizano	1 yogurt wopanda uchi	Gawo limodzi la tchizi loyera ndi peyala	Ophwanya 3 ndi sesame
Chakudya chamadzulo	1 yophika nyama yophika ndi mpunga wofiirira komanso saladi wofiira kabichi, tsabola ndi chimanga, wokhala ndi mandimu ndi oregano. Gawo limodzi la 100 g wa mavwende, wa mchere.	Dzira limodzi lophika ndi mbatata imodzi yophika ndi kabichi woluka. 1 mchere walanje.	1 mwendo wankhuku wouma ndi supuni 1 ya pasitala yophika ndi yosungunuka ndi phwetekere, anyezi ndi biringanya. 1 mchere peyala.
Chakudya chamadzulo	1 yogurt ndi supuni 2 za oat flakes.	Karoti 1 pamitengo ndi ma toast awiri ndi tchizi choyera	Nthochi 1 ndi mtedza 5
Chakudya chamadzulo	Kagawo kamodzi ka nsomba za zibwenzi zophikidwa mu uvuni ndi mbatata ndi kaloti. 1 apulo yamchere.	1 chidutswa cha nsomba yokazinga ndi mpunga wabulauni ndi broccoli wophika wokhala ndi supuni 1 yamafuta. Gawo limodzi la 100 g wa vwende, wa mchere.	1 chidutswa cha hake yophika ndi mbatata imodzi yophika ndi kolifulawa wowiritsa wokhala ndi supuni 1 yamafuta. 1 mchere kiwi
Mgonero	Tiyi timbewu ndi tositi 2	Madzi a lalanje ndi 1/2 mkate ndi batala	1 yogurt wopanda uchi

Kuchepetsa thupi kudzera pakuphunzitsanso zakudya ndizabwino chifukwa ngakhale kuoneka kuti kuonda kwakuchedwa, kumakuphunzitsani momwe mungadye moyenera, kumachepetsa chiopsezo cha accordion, yomwe imakonda kudya kwambiri.

Kudya chakudya choyenera, chotsogozedwa ndi katswiri wazakudya, osalephera tsiku limodzi, kwa masabata atatu kumatsimikizira kuti kuphunzitsanso chakudya kumayambira bwino ndipo kudzapitilira, kupangitsa kuti kukhale kochepera kunenepa komanso kukhala ndi thanzi lachitsulo. Kudya moyenera ndikofunikira kuti muzidya moyenera, onani momwe kudya kwamitundu ingakuthandizireni kukhala wathanzi.

Ngati zikukuvutani kudya zipatso, ndiwo zamasamba ndi zakudya zonse, onerani kanemayu pansipa kuti muwone malangizo odyera zomwe simukuzikonda ndikuphunzitsanso m'kamwa mwanu.

Kuphatikiza apo, kuchita masewera olimbitsa thupi katatu pamlungu ndikofunikanso kwambiri kuti muchepetse kunenepa. Onani zina zomwe mungachite kuti muchepetse zolimbitsa thupi zomwe zingachitike kunyumba.

Yesani zomwe mukudziwa

Malizitsani kufunsa mafunso mwachangu kuti mudziwe kuchuluka kwanu kwa zomwe zimatanthauza kukhala ndi chakudya chopatsa thanzi:

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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.

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