Zomwe mungadye musanaphunzitsidwe
Zamkati
Mapuloteni, chakudya ndi mafuta amatenga gawo lofunikira asanachite masewera olimbitsa thupi, chifukwa amapereka mphamvu zofunikira pakuphunzitsira ndikulimbikitsa kupola kwa minofu. Kuchuluka ndi kuchuluka kwake komwe ma macronutrientswa ayenera kudyedwa amasiyana malinga ndi mtundu wa masewera olimbitsa thupi omwe angachitike, nthawi yophunzitsira komanso munthu yemwe.
Kudziwa zomwe tingadye komanso kudya zakudya zopatsa thanzi kumathandizira kukonza magwiridwe antchito olimbitsa thupi ndikuchepetsa chiopsezo cha hypoglycemia, kukokana ndi kupweteka kwaminyewa munthawi yamaphunziro. Pazifukwazi, choyenera ndikufunsira katswiri wazamasewera kuti, kudzera pakuwunika kwanu, mutha kuwonetsa dongosolo lazakudya logwirizana ndi zosowa za munthuyo.
Chakudya
Zakudya zomwe zitha kudyedwa asanaphunzitsidwe zimatengera mtundu wa masewera olimbitsa thupi omwe akuyenera kuchitidwa, komanso kutalika kwake. Chifukwa chake, pazolimbitsa thupi zomwe zimaphatikizapo kukana komanso zomwe zimatha kupitilira mphindi 90, choyenera ndikudya chakudya chokhala ndi chakudya, chifukwa macronutrient iyi ndiyofunika pamanofu athu, kutipatsa mwayi wopatsa mphamvu kuthupi kuti ichite maphunziro .
Pochita masewera olimbitsa thupi pang'ono, chofunikira ndikudya chakudya ndi gawo laling'ono la zomanga thupi, zomwe zimapatsa mphamvu thupi ndikulimbikitsa kukula kwa minofu ndi kukonzanso. Ndipo pakakhala zolimbitsa thupi pang'ono, kuphatikiza mafuta kumatha kukhala njira yabwino kwambiri, komanso ngati gwero la mphamvu, bola ngati m'magawo ang'onoang'ono.
Chifukwa chake, zakudya zomwe zimasankhidwa musanaphunzitsidwe zimadalira cholinga cha munthu aliyense, jenda, kulemera kwake, kutalika kwake ndi mtundu wa masewera olimbitsa thupi omwe angachitike, kukhala koyenera ndikuyang'ana katswiri wazamasewera kuti awunike ndikupanga dongosolo loyenera lazoyenera zosowa za munthu. anthu.
Zakudya zomwe mungadye musanaphunzitsidwe
Zakudya zomwe zingadye musanaphunzitsidwe zimadalira nthawi yomwe imadutsa pakati pa zakudya zomwe zadyedwa ndi maphunziro. Chifukwa chake, chakudya chimayandikira kwambiri ku maphunziro, ocheperapo momwe ayenera kukhalira, kuti apewe zovuta zilizonse.
Zosankha zokhwasula-khwasula zomwe zitha kudyedwa pakati pa mphindi 30 mpaka ola limodzi musanaphunzire ndi:
- Yogurt yachilengedwe ndi gawo la zipatso;
- Zipatso 1 zokhala ndi gawo la mtedza, monga mtedza kapena maamondi, mwachitsanzo;
- Monga chimanga bala;
- Odzola.
Pakadali maola 1 kapena 2 kuti aphunzitsidwe, zokhazokha zitha kukhala:
- 1 chikho cha sinamoni flakes;
- 1 zipatso smoothie zopangidwa ndi yogurt kapena mkaka;
- 1 chikho cha chimanga chonse chambewu ndi mkaka wosenda kapena yogurt;
- Paketi imodzi yokhotakhota kapena ophwanya mpunga wokhala ndi peyala ndi kirimu anyezi;
- 1 oat pancake, nthochi ndi sinamoni wokhala ndi tchizi woyera kapena batala wa chiponde;
- 2 mazira ophwanyika ndi mkate wamphumphu kapena toast.
- Magawo awiri a mkate wamphumphu wokhala ndi tchizi woyera, phwetekere ndi letesi.
Ngati zolimbitsa thupi zimachitika kupitilira maola awiri, nthawi zambiri zimafanana ndi nthawi yakudya, monga chakudya cham'mawa, chamasana kapena chamadzulo.
Zitsanzo zamndandanda wazakudya zazikulu
Ngati zochitikazo zimachitika nthawi yopitilira 2 maola ndikugwirizana ndi chakudya chachikulu, chakudyacho chitha kukhala motere:
| Zakudya zazikulu | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Mazira 2 opunduka + toast yonse yaku France + supuni 2 za peyala + 1 galasi lamadzi achilengedwe a lalanje | Khofi wopanda shuga + Oat flakes ndi sinamoni, 1 chikho cha zipatso zodulidwa, supuni 1 ya mbewu za chia | Zikondamoyo za oat ndi sinamoni zokhala ndi chiponde ndi zipatso + 1 chikho cha msuzi wa sitiroberi wopanda mchere |
| Chakudya chamadzulo | Salmoni wouma wophatikizidwa ndi mpunga wofiirira + arugula saladi ndi tomato wokhala ndi ricotta tchizi ndi walnuts, wokhala ndi supuni 1 yamafuta + 1 apulo | Tsabola wokutidwa ndi tuna ndi tchizi loyera mu uvuni + 1 peyala | Nkhuku yophikidwa ndi mbatata yosenda + saladi wa avocado ndi anyezi wodulidwa, coriander ndi tsabola wothira, ndi supuni ya tiyi ya maolivi ndi madontho ochepa a mandimu |
| Chakudya chamadzulo | Kukutira nkhuku, ndi mizere ya anyezi, tsabola, kaloti grated ndi letesi | Letesi, phwetekere ndi anyezi saladi ndi mazira awiri owiritsa ndikudula mzidutswa + supuni 1 ya mbewu ya fulakesi ndi mafuta azitona | Pasitala wa zukini ndi msuzi wa phwetekere, oregano ndi tuna |
Zomwe zimaphatikizidwa pazosankhazi zimasiyana malinga ndi zaka, kugonana, kuchuluka ndi mtundu wa zochitika zolimbitsa thupi zomwe zachitika. Ngati munthuyo ali ndi vuto lililonse lathanzi, choyenera ndikufufuza katswiri wazakudya kuti awunikidwe kwathunthu ndikukonzekera dongosolo lazakudya mogwirizana ndi zosowa zawo.
Malangizo Athu
Chrissy Teigen Atsegulira Nkhondo Yake Yopitilira Ndi Nkhawa ndi Kukhumudwa