Kusala kwakanthawi: chomwe chili, maubwino ndi momwe mungachitire

Zamkati

• Mitundu yayikulu ya kusala kwakanthawi
• Ubwino wake ndi chiyani
• Zomwe mungadye mutasala kudya
• Zakudya zolimbikitsidwa
• Zakudya amalangizidwa motsutsa
• Ndani sangachite kusala kwakanthawi

Kusala kwakanthawi kumathandizira kukonza chitetezo chamthupi, kumapangitsanso kuchotsa poizoni komanso kumasinthanso malingaliro ndi kukhala tcheru. Kusala kotereku sikutanthauza kudya zakudya zolimba pakati pa 16 ndi 32 maola kangapo pamlungu nthawi iliyonse, ndikubwerera kuzakudya zokhazikika, makamaka potengera zakudya zopanda shuga ndi mafuta.

Kuti tikwaniritse izi, njira yodziwika bwino yoyambira izi ndikuti musadye kwa maola 14 kapena 16, kumamwa zakumwa, monga madzi, tiyi ndi khofi wopanda shuga, koma moyo umenewu umangoyamikiridwa kwa anthu athanzi ndipo, motero , chilolezo ndi chithandizo cha dotolo, namwino kapena katswiri wazachipatala yemwe amadziwa za kusala kotere ndikofunikira kuti zitsimikizidwe kuti zachitika bwino komanso zabwino paumoyo wanu.

Mitundu yayikulu ya kusala kwakanthawi

Pali njira zosiyanasiyana zopezera kusowa kotereku, ngakhale mu zonsezi, pali nthawi yoletsa zakudya komanso nthawi yomwe mungadye. Njira zazikulu ndi izi:

• 16h mwachangu, yomwe imakhala pakati pa maola 14 mpaka 16 osadya, kuphatikiza nthawi yogona, ndikudya maola 8 otsala patsiku. Mwachitsanzo, kudya chakudya chamadzulo pa 9 koloko madzulo, ndikubwerera kukadya 1 pm tsiku lotsatira.
• 24h mwachangu, imachitika tsiku lonse, kawiri kapena katatu pamlungu.
• Kusala kwa maola 36, zomwe zimaphatikizapo kupita tsiku limodzi lathunthu ndi theka la tsiku lina osadya. Mwachitsanzo, kudya nthawi ya 9 koloko madzulo, kudya tsiku lotsatira osadya, ndikumadyanso nthawi ya 9 m'mawa tsiku lina. Mtundu uwu uyenera kuchitidwa ndi anthu omwe amakonda kusala kudya, komanso motsogozedwa ndi azachipatala.
• Idyani masiku asanu ndikuletsa masiku awiri, zomwe zikutanthauza kudya masiku asanu pasabata mwachizolowezi, ndipo m'masiku awiri amachepetsa kuchuluka kwa zopatsa mphamvu pafupifupi 500.

Nthawi yosala kudya, madzi, tiyi ndi khofi amatulutsidwa, popanda kuwonjezera shuga kapena zotsekemera. Zimakhala zachilendo m'masiku oyamba kumva njala ndipo, m'masiku otsatira, kuzolowera. Ngati njala ndi yamphamvu kwambiri, muyenera kudya chakudya chopepuka, chifukwa palibe amene ayenera kuvutika kapena kudwala akamachita izi.

Onani zambiri zakusala kwakanthawi muvidiyo yotsatirayi:

Ubwino wake ndi chiyani

Ubwino waukulu wakusala kwakanthawi ndi:

1. Imathamangitsa kagayidwe kake: Mosiyana ndi chikhulupiriro chakuti kusala kumachepetsa kagayidwe kake, zimachitika pokhapokha ngati pali kusala kudya kwakutali, monga maola opitilira 48, koma pakusala kudya kosalekeza komanso kwakanthawi kochepa, kagayidwe kake kamathamanga ndipo kakuwotcha mafuta.
2. Amayendetsa mahomoni, monga insulin, norepinephrine ndi kukula kwa mahomoni: amathandizira kuchepetsa mahomoni m'thupi omwe amakhudzana ndi kuchepa kwa thupi kapena phindu, monga kuchepa kwa insulin komanso kuchuluka kwa norepinephrine ndi kukula kwa hormone.
3. Sichikondera kugwa: Zakudyazi sizichepetsa kuchepa kwa minofu monga zakudya zina zomwe zimachepetsa kwambiri ma calories ndipo, kuwonjezera apo, zimathandizira kukulitsa minofu chifukwa cha kukula kwa mahomoni okula.
4. Amachotsa maselo opunduka m'thupi: popeza thupi limayamba kugwira ntchito pochotsa zinthu zosintha ndi ma cell, zomwe zimatha kuyambitsa matenda, monga khansa, mwachitsanzo.
5. Ili ndi zochita zotsutsa ukalamba: chifukwa zimapangitsa kuti thupi likhale ndi moyo wautali, kupewa matenda ndikupangitsa ziwalo ndi ziwalo za thupi kukhala ndi moyo wautali.

Kuphatikiza apo, pochita izi, chifukwa chalamulo la mahomoni, anthu amatha kumva ubongo wawo ndikukhala tcheru ndikugwira ntchito, kuwonjezera pakumva bwino.

Zomwe mungadye mutasala kudya

Patatha nthawi osadya, tikulimbikitsidwa kuti tidye zakudya zomwe ndizosavuta kukumba komanso zopanda mafuta owonjezera kapena shuga, kuti mupeze zotsatira zabwino.

Zakudya zolimbikitsidwa

Mukatha kusala kudya, ndikofunikira kuyamba ndi kudya zakudya monga mpunga, mbatata yophika, msuzi, purees wamba, mazira owiritsa, nyama yopyapyala kapena yowotcha, yosavuta kugaya. Kuphatikiza apo, mukamadya nthawi yayitali, mumayenera kudya zochepa, makamaka pakudya koyamba, kuti mukhale ndi mphamvu yogaya chakudya komanso moyo wabwino.

Onani zina mwa zokhwasula-khwasula zokhala ndi chakudya chopatsa thanzi komanso chopatsa thanzi.

Zakudya amalangizidwa motsutsa

Zakudya zokazinga kapena zonenepa kwambiri, monga ma fries aku France, ma drumsticks, msuzi woyera kapena ayisikilimu, zopukutira kapena zakudya zamazira, monga lasagna, ziyenera kupewedwa.

Kuti muchepetse thupi ndi kusala kwakanthawi, ndikofunikanso kuchita masewera olimbitsa thupi, monga kuyenda kapena malo ochitira masewera olimbitsa thupi, osakhala wopanda kanthu m'mimba, ndipo makamaka, motsogozedwa ndi akatswiri azolimbitsa thupi.

Onaninso momwe mungapewere kukondetsa, muvidiyo yotsatirayi:

Ndani sangachite kusala kwakanthawi

Chizolowezichi chiyenera kutsutsana ndi matenda aliwonse, makamaka pakakhala kuchepa kwa magazi, kuthamanga kwa magazi, kuthamanga kwa magazi kapena kulephera kwa impso, kapena omwe amafunikira kugwiritsa ntchito mankhwala oyenera tsiku lililonse:

• Anthu omwe ali ndi mbiri ya anorexia kapena bulimia;
• Odwala matenda ashuga;
• Amayi oyembekezera kapena oyamwitsa;

Komabe, ngakhale anthu omwe akuwoneka athanzi, ayenera kufunsa dokotala kuti awone momwe thupi lilili ndikuyesera, monga omwe amafufuza shuga wamagazi, asanayambe kudya.

Wathu Podcast Katswiri wazakudya Tatiana Zanin, akufotokozera kukayikira kwakukulu kwakusala kwakanthawi, maubwino ake, momwe mungachitire ndi zomwe mungadye mutasala kudya: