Kudya Zakudya Zoyenera Zolimbitsa Thupi

Zamkati

• Yambani bwino
• Dalirani chakudya choyenera
• Sungani mapuloteni muzakudya zanu komanso chakudya chanu
• Limbikitsani kudya zipatso ndi ndiwo zamasamba
• Sankhani mafuta athanzi
• Wonjezerani mafuta musanachite masewera olimbitsa thupi
• Nthochi
• Zipatso, mphesa, ndi malalanje
• Mtedza
• Mtedza batala
• Osadula ma calories ambiri
• Kusamala ndikofunikira

Zakudya zopatsa thanzi ndizofunikira kuti munthu akhale wathanzi

Kudya zakudya zopatsa thanzi kumatha kukuthandizani kuti mupeze zopatsa thanzi ndi michere yomwe mukufunikira kuti muzitha kuchita zinthu tsiku ndi tsiku, kuphatikizapo kuchita masewera olimbitsa thupi.

Ponena za kudya zakudya kuti muzitha kuchita masewera olimbitsa thupi, sizophweka ngati kusankha masamba kuposa ma donuts. Muyenera kudya zakudya zoyenera nthawi yoyenera.

Phunzirani za kufunikira kwa chakudya cham'mawa chokwanira, zokhwasula-khwasula, ndi mapulani azakudya.

Yambani bwino

Chakudya chanu choyamba tsikuli ndichofunikira.

Malinga ndi nkhani yofalitsidwa mu Harvard Health Letter, kudya chakudya cham'mawa pafupipafupi kumalumikizidwa ndi chiopsezo chochepa kwambiri cha kunenepa kwambiri, matenda ashuga, ndi matenda amtima. Kuyambitsa tsiku lanu ndi chakudya chopatsa thanzi kumatha kudzaza shuga yanu yamagazi, yomwe thupi lanu limafunikira kulimbitsa minofu yanu ndi ubongo.

Kudya chakudya cham'mawa chofunikira ndikofunikira makamaka masiku omwe masewera olimbitsa thupi ndi omwe mukufuna. Kusadya chakudya cham'mawa kumatha kukupangitsani kumva kuti mulibe mutu kapena ulesi pamene mukuchita masewera olimbitsa thupi.

Kusankha chakudya cham'mawa choyenera ndikofunikira. Anthu ambiri amadalira chakudya chosavuta kuti ayambe tsiku lawo. Bagel yoyera yoyera kapena donut sizingakupangitseni kuti mukhale okwanira kwanthawi yayitali.

Poyerekeza, chakudya cham'mawa chokhala ndi fiber komanso mapuloteni chitha kuthana ndi mavuto a njala kwakanthawi ndikupatseni mphamvu zomwe mungafune kuti zolimbitsa thupi zanu ziziyenda bwino.

Tsatirani malangizo awa odyera kadzutsa wathanzi:

• M'malo modya tirigu wothira shuga wopangidwa kuchokera ku mbewu zoyengedwa, yesani oatmeal, oat bran, kapena mbewu zina zonse zomwe zimakhala ndi ulusi wambiri. Kenako, ponyani mapuloteni ena, monga mkaka, yogurt, kapena mtedza wodulidwa.
• Ngati mukupanga zikondamoyo kapena ma waffles, sinthanitsani ufa wina ndi zosankha zonse za tirigu. Kenaka, yesani tchizi tating'onoting'ono kuti mumenye.
• Ngati mukufuna toast, sankhani mkate wambewu. Kenaka pezani ndi dzira, batala wa chiponde, kapena gwero lina la mapuloteni.

Dalirani chakudya choyenera

Chifukwa cha mafashoni ochepa a carb, chakudya chapeza rap yoipa. Koma chakudya ndi gwero lalikulu la thupi lanu. Malingana ndi chipatala cha Mayo, pafupifupi 45 mpaka 65 peresenti ya zopatsa mphamvu zanu zonse tsiku lililonse ziyenera kuchokera ku chakudya. Izi ndizowona makamaka ngati mumachita masewera olimbitsa thupi.

Kugwiritsa ntchito chakudya choyenera ndikofunikira. Anthu ambiri amadalira ma carb osavuta omwe amapezeka mumaswiti ndi zakudya zopangidwa. M'malo mwake, muyenera kuyang'ana kudya zakudya zopatsa thanzi zomwe zimapezeka m'mizere yonse, zipatso, ndiwo zamasamba, ndi nyemba.

Mbeu zonse zimakhala ndi mphamvu zambiri kuposa mbewu zoyengedwa chifukwa mumaziyesa pang'onopang'ono.

Amatha kukuthandizani kuti mukhale okwanira kwa nthawi yayitali ndikupatsani thupi lanu mafuta tsiku lonse. Angathandizenso kukhazikika m'magazi anu a shuga. Pomaliza, njere zabwinozi zimakhala ndi mavitamini ndi michere yomwe imafunikira kuti thupi lanu liziyenda bwino.

Sungani mapuloteni muzakudya zanu komanso chakudya chanu

Mapuloteni amafunikira kuti thupi lanu likule, kusamalidwa, ndikukonzedwa. Mwachitsanzo, University of Rochester Medical Center inanena kuti maselo ofiira amafa pakadutsa masiku pafupifupi 120.

Mapuloteni ndiofunikanso pomanga ndikukonzekera minofu, kukuthandizani kuti musangalale ndi phindu lanu. Ikhoza kukhala gwero la mphamvu pamene chakudya sichikupezeka, koma sichimagwiritsa ntchito kwambiri mafuta mukamachita masewera olimbitsa thupi.

Akuluakulu amafunika kudya pafupifupi magalamu 0.8 a mapuloteni patsiku pa kilogalamu iliyonse yolemera thupi lawo, inatero Harvard Health Blog. Ndizofanana pafupifupi magalamu 0.36 a mapuloteni pa paundi iliyonse yolemera thupi. Olimbitsa thupi komanso achikulire angafunike zochulukirapo.

Mapuloteni atha kubwera kuchokera:

• nkhuku, monga nkhuku ndi Turkey
• nyama yofiira, monga ng'ombe ndi mwanawankhosa
• nsomba, monga nsomba ndi nsomba
• mkaka, monga mkaka ndi yogati
• nyemba, monga nyemba ndi mphodza
• mazira

Kuti musankhe bwino kwambiri, sankhani mapuloteni owonda omwe alibe mafuta ambiri. Chepetsani kuchuluka kwa nyama yofiira komanso nyama zomwe mwadya.

Limbikitsani kudya zipatso ndi ndiwo zamasamba

Zipatso ndi ndiwo zamasamba ndizochokera ku fiber, mavitamini, mchere, ndi zinthu zina zomwe thupi lanu limafunikira kuti lizigwira ntchito moyenera. Amakhalanso ndi mafuta ochepa komanso mafuta.

Khalani ndi cholinga chodzaza theka la mbale yanu ndi zipatso ndi ndiwo zamasamba mukamadya, akuonetsa kuti United States department of Agriculture.

Yesetsani "kudya utawaleza" posankha zipatso ndi nyama zamitundu yosiyanasiyana. Izi zikuthandizani kuti musangalale ndi mavitamini, michere, ndi ma antioxidants osiyanasiyana.

Nthawi iliyonse mukapita kugolosale, ganizirani kusankha chipatso kapena masamba atsopano kuti muyese. Pakudya zokhwasula-khwasula, sungani zipatso zouma m'thumba lanu lolimbitsa thupi ndi nyama zosaphika mufiriji.

Sankhani mafuta athanzi

Mafuta osasunthika amathandizira kuchepetsa kutupa ndikupereka mafuta.

Ngakhale mafuta ndimafuta oyambira masewera olimbitsa thupi, tili ndi zambiri zomwe tazisunga mthupi kuti zizigwiritsa ntchito nthawi yayitali kwambiri. Komabe, kupeza mafuta osapatsa thanzi kumathandiza kupereka mafuta ofunikira ndi ma calories kuti musamayende bwino.

Zosankha zabwino ndizo:

• mtedza
• mbewu
• mapeyala
• azitona
• mafuta, monga mafuta a maolivi

Wonjezerani mafuta musanachite masewera olimbitsa thupi

Zikafika pakuwonjezera mafuta musanachitike kapena mutamaliza kulimbitsa thupi, ndikofunikira kukwaniritsa bwino ma carbs ndi mapuloteni. Zakudya zopsereza zisanachitike zomwe zimaphatikiza chakudya ndi zomanga thupi zimatha kukupangitsani kumva kuti muli ndi mphamvu kuposa zakudya zopanda thanzi zopangidwa ndi shuga wosavuta komanso mafuta ambiri.

Ganizirani kusungira thumba lanu lochita zolimbitsa thupi ndi firiji ndi zina mwazosavuta zokhwasula-khwasula:

Nthochi

Nthochi zadzaza ndi potaziyamu ndi magnesium, zomwe ndizofunikira michere kuti zizipeza tsiku ndi tsiku. Kudya nthochi kumatha kubwezeretsanso mcherewo ndikupatsirani shuga wachilengedwe kuti mupititse patsogolo kulimbitsa thupi kwanu. Kuti muwonjezere mapuloteni, sangalalani ndi nthochi yanu ndi mafuta a chiponde.

Zipatso, mphesa, ndi malalanje

Zipatso zonsezi ndizodzaza ndi mavitamini, mchere, ndi madzi. Zimakhala zosavuta m'matumbo anu, zimakupatsani mphamvu zowonjezera, komanso zimakuthandizani kuti mukhale ndi madzi okwanira. Ganizirani zowaphatikiza ndi yogurt yogwiritsira ntchito mapuloteni.

Mtedza

Mtedza ndi gwero lalikulu la mafuta athanzi lamtima komanso umapatsa zomanga thupi komanso zofunikira m'thupi. Amatha kukupatsirani mphamvu zokuthandizani kulimbitsa thupi.

Awaphatikize ndi zipatso zatsopano kapena zouma kuti mukhale ndi thanzi labwino la chakudya. Komabe, yesani izi kuti muwone momwe angakhalire. Zakudya zamafuta ambiri zimachedwetsa chimbudzi, ndipo zimatha kupangitsa chakudya kukhala m'mimba mwanu motalikitsa ngati kulimbitsa thupi kwanu kukukubwera mwachangu.

Mtedza batala

Masitolo ambiri amagulitsa mapaketi a batala okhaokha omwe safuna firiji ndipo amatha kusungidwa mosavuta m'thumba la masewera olimbitsa thupi. Pazakudya zokoma zama protein-carbohydrate, mutha kufalitsa batala wa kirimba pa:

• apulo
• nthochi
• omanga tirigu wonse
• chidutswa cha mkate wambewu zonse

Ngati simukukonda batala wa kirimba, yesani batala wa amondi, batala wa soya, kapena njira zina zamapuloteni.

Osadula ma calories ambiri

Ngati mukuyesera kuti muchepetse thupi kapena kuyika thupi lanu, mutha kuyesedwa kuti muchepetse matani a zopatsa mphamvu pazakudya zanu. Kudula zopatsa mphamvu ndi gawo lofunikira pakuchepetsa thupi, koma ndizotheka kupitirira malire.

Zakudya zolemetsa siziyenera kukusiyani mutatopa kapena kudwala. Izi ndi zizindikiro zakuti simukupeza zopatsa mphamvu zomwe mungafune kuti mukhale ndi thanzi labwino komanso kukhala athanzi.

Malinga ndi a, chakudya chomwe chili ndi ma calories 1,200 mpaka 1,500 tsiku lililonse ndioyenera azimayi ambiri omwe akuyesera kuti achepetse thupi bwinobwino. Chakudya chokhala ndi ma calories 1,500 mpaka 1,800 tsiku lililonse ndichofunikira kwa amuna ambiri omwe akuyesera kukhetsa mapaundi owonjezera.

Ngati ndinu wokangalika kapena simukufuna kuchepa thupi mukamakhala wathanzi, mungafunike kudya ma calories ambiri. Lankhulani ndi dokotala wanu kapena katswiri wazakudya kuti adziwe kuchuluka kwa zopatsa mphamvu zomwe mungafune kuti muthandizire pamoyo wanu komanso zolinga zanu zolimbitsa thupi.

Kusamala ndikofunikira

Mukakhazikika m'moyo wokangalika, mudzazindikira kuti ndi zakudya ziti zomwe zimakupatsani mphamvu zambiri komanso zomwe zimakhala ndi zotsatirapo zoipa. Chinsinsi chake ndikuphunzira kumvera thupi lanu ndikugwirizanitsa zomwe zimamveka bwino ndi zomwe zimakupindulitsani.

Tsatirani malangizo awa:

• Konzekerani kupanga kadzutsa kukhala gawo lanu.
• Sankhani ma carbohydrate ovuta, mapuloteni owonda, mafuta athanzi, ndi zipatso ndi nyama zambiri zamasamba.
• Sungani firiji yanu ndi thumba lanu lochitira masewera olimbitsa thupi ndi zakudya zopatsa thanzi.

Kuchuluka kwa chakudya, mapuloteni, ndi michere ina kumatha kuthandizira kuti muzolimbitsa thupi.