Zomwe mungadye mutaphunzitsidwa

Zamkati

• 1. Zakudya zokhala ndi chakudya chambiri
• 2. Zakudya zokhala ndi mapuloteni ambiri
• Zakudya zopatsa thanzi
• 1. Yogurt ndi mphesa ndi phala
• 2. Zikondamoyo za nthochi ndi oat
• 3. Mkaka, nthochi ndi apulo smoothie
• 4. Phala la oat ndi fulakesi lokhala ndi zipatso zouma
• 5. Kukula nkhuku, dzira ndi phwetekere

Kudyetsa mukamaliza kuphunzira kuyenera kukhala koyenera kukwaniritsa cholinga chophunzitsira ndipo munthuyo, yemwe atha kukhala wocheperako thupi, wonenepa kapena kukhala ndi moyo wathanzi, ndipo akuyenera kulimbikitsidwa ndi katswiri wazakudya, chifukwa ndizotheka kuti zakudya zoyenera kwambiri zikuwonetsedwa. woyenera msinkhu wa munthu, jenda, kulemera ndi cholinga.

Zakudya zomwe zimayenera kudyedwa mukamaliza kuphunzira ziyenera kukhala ndizakudya zamadzimadzi kapena zomanga thupi, chifukwa zimathandiza kuti minofu ipezenso mphamvu zolimbitsa thupi ndikukhala athanzi, kubwezeretsanso mphamvu zomwe zidagwiritsidwa ntchito pophunzitsa ndipo, kudzera mu chakudya ndi madzi, ndizotheka kusunga thupi madzi omwe adatayika panthawi yamaphunziro chifukwa cha thukuta.

1. Zakudya zokhala ndi chakudya chambiri

Zakudya zokhala ndi chakudya zimathandizira kubweza mphamvu zomwe zimagwiritsidwa ntchito pophunzitsa, minofu ya glycogen, yomwe imayang'anira kusungira mphamvu m'maselo ndikubwezeretsanso minofu ya mnofu, kuti ikhale yathanzi.

Mukamaliza maphunziro, chakudya chimayenera kukhala chomwe chimadya thupi msanga, monga mpunga, pasitala, buledi woyera, zipatso, monga nthochi, maapulo, mphesa kapena zotchinga chimanga.

Komabe, kuchuluka kwa chakudya chomwe munthuyo ayenera kumwa chimasiyanasiyana kutengera momwe amaphunzitsira, chifukwa ndikofunikira kufunsa katswiri wazakudya kuti athe kusintha zakudya ndi kuchuluka kwake, kuti apeze zotsatira mwachangu. Onani zakudya zomwe zili ndi chakudya chambiri.

2. Zakudya zokhala ndi mapuloteni ambiri

Zakudya zokhala ndi mapuloteni ambiri amtengo wapatali monga mkaka, yogurt wachilengedwe, tchizi, curd, dzira kapena nkhuku zimathandizanso kupezanso mphamvu zomwe mwapanga pophunzitsa komanso kuti maselo anu akhale athanzi.

Pambuyo pophunzitsidwa, mapuloteni omwe amadya ayenera kukhala amtengo wapatali chifukwa amakhala ndi amino acid ofunikira kuti thupi likhale lathanzi ndipo amagwiritsidwa ntchito ndi thupi mosavuta.

Komabe, kuti cholinga cha maphunziro chikwaniritsidwe mwachangu, ndikofunikira kuti chakudyacho chiperekedwe ndi katswiri wazakudya, kuti izi komanso kuchuluka kwa chakudya ndikoyenera munthu aliyense. Dziwani zakudya zofunika kwambiri zomanga thupi.

Zakudya zopatsa thanzi

Kudyetsa mukamaliza maphunziro kuyenera kuchitika mu mphindi 30 zoyambirira mpaka ola limodzi mutatha kuchita masewera olimbitsa thupi, ndikofunikira kudya zakudya zopatsa thanzi, koma zomwe ndizolemera mopatsa thanzi, zomwe zimakhala ndi chakudya komanso mapuloteni.

Nthawi yamasana yomwe munthuyo amaphunzitsa, imakhudza zomwe adzadya pambuyo pake, chifukwa ngati maphunzirowa asanadye chakudya chachikulu, kudyetsa pambuyo pa maphunzirowa kumatha kupangidwa ndi zakudya monga nyama, mpunga kapena pasitala, komabe, ngati maphunzirowa ndi zomwe zimachitika nthawi ina iliyonse patsiku, zakudya zomwe mungadye zitha kukhala zopsereza zathanzi, monga:

1. Yogurt ndi mphesa ndi phala

Yogurt ndi gwero labwino la mapuloteni, lofunikira pakulimbitsa thanzi la minofu ndi mafupa ndikuthandizira thupi kuchira mukamaliza maphunziro.Mphesa ndi oats ndizakudya zopatsa mphamvu zomwe zimapatsa thupi mphamvu yomwe imagwiritsanso ntchito nthawi yochita masewera olimbitsa thupi.

Zosakaniza:

• 1 yogurt yosavuta;
• Mphesa 6;
• Supuni 3 za oat flakes.

Kukonzekera:

Ikani mu mbale ikani zosakaniza zonse ndikusakaniza. Chakudya chopatsa thanzi chitha kupangidwa m'mawa kapena masana.

2. Zikondamoyo za nthochi ndi oat

Nthochi ndi oats ndi zakudya zokhala ndi chakudya, zomwe zimathandizira kubweza mphamvu zomwe timagwiritsa ntchito pophunzitsa ndikupatsanso kukhutira, pomwe dzira loyera ndi gwero labwino kwambiri la mapuloteni, motero, limathandizira kukulitsa minofu, kuchepetsa kunenepa komanso kuchira pambuyo pochita masewera olimbitsa thupi .

Zosakaniza:

• Supuni 3 za oatmeal;
• Nthochi 1 yakucha;
• 2 azungu azungu.

Kukonzekera mawonekedwe:

Mu blender ikani zosakaniza zonse ndikusakaniza mpaka mutapeza chisakanizo chofanana.

Kenako, poto wowotcha, ikani magawo ang'onoang'ono, kulola kuphika kwa mphindi pafupifupi 3 mpaka 5, kutembenuza zikondamoyo ndikusiya kuphika nthawi yomweyo.

3. Mkaka, nthochi ndi apulo smoothie

Mkaka uli ndi mapuloteni ambiri, omwe amathandiza kuti minofu ikhale yathanzi pambuyo pophunzitsa ndikulimbitsa mafupa, kuwonjezera apo, nthochi ndi maapulo ndi magwero abwino azakudya zam'madzi, zomwe zimalimbikitsa kusinthidwa kwa mphamvu zomwe zagwiritsidwa ntchito ndikuthandizira kuchepa kwa njala powonjezera kukhuta.

Zosakaniza:

• Magalasi awiri a mkaka;
• Nthochi 1;
• 1 apulo.

Kukonzekera mawonekedwe:

Mu blender, ikani zosakaniza zonse ndikusakaniza mpaka chisakanizo chofanana chikupezeka. Kutumikira mu galasi.

4. Phala la oat ndi fulakesi lokhala ndi zipatso zouma

Oats ndi nthochi ndi zakudya zokhala ndi michere yambiri yomwe imathandizira kupezanso minofu pambuyo pophunzitsidwa ndipo, popeza ili ndi michere yambiri, imakulitsa kukhuta, kuchepa kwa chakudya, komanso fulakesi yemwenso ndi gwero labwino kwambiri la fiber ndi omega 3, yomwe imalola Zipatso zouma zimakhala ndi mapuloteni ambiri, zomwe zimapangitsa kuti minofu yolimba komanso mafuta azikhala bwino, ndikukhazikika pambuyo pake.

Zosakaniza:

• 1 chikho cha oat flakes;
• 1 chikho cha mbewu za fulakesi;
• ½ chikho cha amondi wopaka;
• ¼ chikho cha mtedza;
• Nthochi 2 zakupsa;
• Supuni 1 ya ufa wa sinamoni;
• Supuni 1 ya uchi.

Kukonzekera mawonekedwe:

Sakanizani uvuni ku 180ºC ndipo, mu thireyi, ikani pepala. Mu mbale sakanizani oats, flaxseeds, ma almond ndi walnuts, ndipo, padera, phala, nthochi, sinamoni ndi uchi mpaka pure. Sakanizani puree ndi zotsalira zotsalira ndikuyika pa tray, kukanikiza wogawana. Kuphika kwa mphindi 25 mpaka 30. Pambuyo pozizira kudula mipiringidzo.

5. Kukula nkhuku, dzira ndi phwetekere

Nkhuku ndi dzira ndizochokera ku mapuloteni abwino kwambiri, motero, zimathandizira kupezanso minofu mukamaliza kulimbitsa thupi ndikuthandizira kukulitsa minofu. Kuphatikiza apo, phwetekere ndi zipatso zokhala ndi zopatsa mphamvu zochepa ndipo, ngakhale zili ndi chakudya chochepa komanso zomanga thupi, zili ndi vitamini C wambiri komanso zimathandiza kuti magazi azisungika bwino.

Letesi ndi chakudya chambiri chokhala ndi ma antioxidants ndi ulusi womwe umathandiza kuchepa thupi kumapangitsa kukhala wokhutira, kuphatikiza kukhala ndi michere monga calcium ndi phosphorus yomwe imathandiza kulimbitsa mafupa.

Zosakaniza:

• Pepala lokulunga 1;
• 100g wa nkhuku zamoto;
• Dzira 1,
• Phwetekere 1;
• Masamba a letesi;
• Supuni 1 ya mafuta;
• Uzitsine mchere 1;
• Oregano kulawa.

Kukonzekera mawonekedwe:

Mu poto, kuphika nkhuku ndi dzira. Mukaphika, ikani nkhuku mu mphika ndikuidula. Dulani dzira mu magawo ndikusakaniza nkhuku ndi mafuta, mchere ndi oregano. Ikani letesi, phwetekere, nkhuku ndi dzira papepala, kukulunga ndikutumikiranso.

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