Kodi Mungathamange Posakhalitsa Mukatha Kudya?

Zamkati

• Kuthamanga mutatha kudya
• Kodi ndi zokhwasula-khwasula zotani zomwe mungadye musanathamange?
• Kuthamanga m'mawa
• Nthawi yodyera
• Madzulo kapena madzulo amathamanga
• Kodi ndi zokhwasula-khwasula zotani zomwe mungadye mukamathamanga?
• Momwe mungapewere kukokana mukamathamanga
• Momwe mungapewere kunyansidwa pamene mukuthamanga
• Kodi muyenera kumwa madzi muthamanga?
• Kutenga

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kuthamanga mutatha kudya

Kudya zochuluka musanathamange kumatha kubweretsa zovuta komanso kupukusa m'mimba. Zikhozanso kukupangitsani kumva kuti ndinu aulesi mukamathamanga. Monga chitsogozo chachikulu, muyenera kudikirira maola atatu kapena anayi mutadya kwambiri musanathamange. Ngati mwadya pang'ono kapena chotupitsa, dikirani osachepera mphindi 30 kapena makamaka ola limodzi kapena awiri musanapite kukathamanga.

Kumbukirani kuti aliyense ndi wosiyana. Mutha kukhala ndi mphamvu zambiri kudya chakudya chochepa musanathamange, kapena mwina simungakhale ndi vuto mukamadya musanapite kuntchito.

Werengani kuti mudziwe zambiri zakudya musanathamange komanso mukamathamanga.

Kodi ndi zokhwasula-khwasula zotani zomwe mungadye musanathamange?

Chakudya chopepuka musanachite masewera olimbitsa thupi chingakuthandizeni kuti muthe kuthamanga ndi mphamvu zambiri komanso kuti shuga yanu yamagazi isawonongeke. Zomwe mungadye zimadalira nthawi yanji yomwe mumakonda kuthamanga.

Kuthamanga m'mawa

Ngati muthamanga m'mawa, mwina simukhala ndi nthawi yokwanira yoti mudye chakudya musanagwere mseu. Koma thupi lanu mosakayikira silinakhale ndi chakudya china chiyambire usiku wapitawo. Ndicho chifukwa chake kuli kofunika kuyesa kudya chotupitsa kapena kadzutsa mphindi 30 mpaka 60 musananyamuke. Sankhani zakudya zomwe zili ndi chakudya komanso zomanga thupi.

Ngati muthamanga m'mawa, yesani zakudya zotsatirazi:

• nthochi ndi supuni ya batala wa mtedza
• bala yamagetsi kapena bala yamafuta ochepa
• yogati yaying'ono ndi zipatso
• zipatso smoothie
• bagel yambewu yonse
• phala

Nthawi yodyera

Ngati mumathamanga nthawi ya nkhomaliro, mafuta ndi chakudya cham'mawa cham'maola atatu kapena anayi musanathamange. Kenako ola limodzi kapena awiri musanathamange, idyani:

• mbale yambewu kapena oatmeal
• theka la sangweji ya batala
• smoothie yaying'ono
• mtedza wambiri, monga cashews, pistachios, kapena amondi

Madzulo kapena madzulo amathamanga

Ngati muthamanga madzulo kapena madzulo, mutha kukhala ndi njala ndi kutopa pambuyo pa nkhomaliro musanapange chakudya chokwanira musanakonzekere mpaka chakudya chamadzulo. Izi ndizowona makamaka ngati simukukonzekera kudya mpaka mochedwa chifukwa chothamanga kwanu.

Akamwe zoziziritsa kukhosi otsatirawa madzulo ola limodzi kapena awiri madzulo anu asanakwane:

• osokoneza ndi ndodo ya tchizi
• bala yamagetsi kapena bala yamafuta ochepa
• theka la mtedza batala ndi sangweji odzola

Kodi ndi zokhwasula-khwasula zotani zomwe mungadye mukamathamanga?

Kuti muchepetse ola limodzi, mumangofunika madzi kapena chakumwa chamasewera panthawi yolimbitsa thupi.

Kuti muthamangitse nthawi yopitilira ola limodzi kapena kuchita masewera olimbitsa thupi kwambiri, muyenera kutenga mtundu wa chakudya, monga chakumwa cha masewera kapena gel osakaniza mphamvu, kwa ola lililonse lomwe mukuyenda kwa mphindi 75.

Yesetsani kuti mupeze zomwe zikukuyenderani bwino kwa nthawi yayitali. Ena othamanga, mwachitsanzo, amatha kudya theka la gel osakaniza, kutafuna mphamvu ziwiri, kapena nyemba zochepa zamagetsi pamphindi 30 zilizonse pakutha nthawi yoposa ola limodzi. Tsatirani izi ndi madzi ambiri.

Momwe mungapewere kukokana mukamathamanga

Kutaya madzi m'thupi m'mimba (GI) kumakhala kovutitsa othamanga, kuphatikiza kukokana, kuphulika, ndi m'mimba.

Pofuna kupewa kukokana, imwani madzi kapena chakumwa cha masewera mphindi 15 mpaka 30 zilizonse mukamayendetsa. Kupewa zakudya zamagetsi usiku watha komanso m'mawa wothamanga. Zitha kuchititsanso mavuto ku cramping ndi GI.

Momwe mungapewere kunyansidwa pamene mukuthamanga

Mutha kukhala ndi mseru kapena kusanza panthawi yolimbitsa thupi kapena itatha. Nthenda imatha kuchitika othamanga a, kuphatikiza:

• kusowa kwa madzi m'thupi
• kuchepa kwa chimbudzi
• kutentha

Pofuna kupewa kunyansidwa mukamathamanga, imwani madzi ambiri, makamaka masiku otentha. Ndikofunikanso kuziziritsa bwino kuti thupi lanu likhale ndi nthawi yosintha mukathamanga.

Mutha kupeza kudya pang'ono pang'ono mphindi 30 isanakwane kapena mutangotha ​​kuthamanga kungathandize kupewa kapena kuyimitsa mseru.

Kodi muyenera kumwa madzi muthamanga?

Othamanga amafunika kumwa madzi, makamaka masiku otentha. Tsatirani malangizowa popewa kutaya madzi m'thupi ndikukhala otetezeka mukamathamanga:

• Imwani madzi ozungulira makapu awiri kapena atatu (473 mpaka 710 milliliters) amadzi kutatsala maola awiri kapena atatu kuti mulimbitsa thupi.
• Imwani mozungulira 1/2 mpaka 1 chikho (118 mpaka 237 milliliters) amadzi mphindi 15 mpaka 20 zilizonse mukamatha kuthamanga. Mungafune zambiri kutengera kukula kwa thupi lanu komanso masiku otentha.
• Imwani mozungulira makapu awiri kapena atatu amadzi mutatha kuthamanga pa kilogalamu iliyonse (0,5 kilogalamu) ya kulemera kotayika mukamathamanga. Kuchepetsa thupi nthawi yomweyo kutsatira kuthamanga ndi chizindikiro chakuti mwataya madzi.

Kwa nthawi yayitali kuposa ola limodzi, chakumwa chamasewera ndichisankho chabwino. Zakumwa zamasewera zomwe mumachira pokuthandizani kuti mukhale ndi mphamvu zamagetsi komanso kupereka mphamvu kuchokera ku chakudya.

Kutenga

Chakudya ndi mafuta kwa othamanga. Koma kudya chakudya chachikulu posachedwa musanathamange kungayambitse mavuto am'mimba monga kuponda kapena kutsegula m'mimba.

M'malo mwake, yesani kudikirira pafupifupi maola atatu mutadya musanathamange. Kudya kachakudya kosavuta ngati chipatso, yogati, kapena theka la sangweji ya kirimba kumakupatsani mphamvu kuti muthe kulimbitsa thupi.

Mukafika kunyumba kuchokera kuthawa kwanu, ndikofunikira kuthira mafuta ndi chakudya chopepuka kapena kugwedeza kwamapuloteni, ndikukhazikitsanso madzi ndi madzi kapena chakumwa chamasewera.