Zoyenera kuchiza chibayo
Zamkati
- Chakudya
- Zomwe osadya
- Zakudya Zakudya Zam'mimba
- Momwe mungapewere kusowa kwa njala
- Kuchuluka kwamadzi amadzimadzi panthawi ya chibayo
Kuchiza ndi kuchiza chibayo ndikofunikira kuwonjezera kudya kwa antioxidant komanso zakudya zotsutsana ndi zotupa, monga tuna, sardines, mabokosi, ma avocado, masamba ndi zipatso, monga lalanje ndi mandimu, mwachitsanzo, chifukwa ndizotheka kulimbitsa chitetezo cha mthupi ndikufulumizitsa njira yochira.
Kuphatikiza apo, ndikofunikanso kuchepetsa kudya zakudya zokhala ndi shuga, mafuta, zakudya zokazinga, mchere ndi caffeine, chifukwa zimatha kulepheretsa kuchira komanso kudwalitsa thanzi.
Chakudya
Chibayo ndimatenda omwe amatha kuyambitsidwa ndi mavairasi, mabakiteriya kapena bowa, zomwe zimapangitsa kuti thupi ligwiritse ntchito mphamvu polimbana ndi matendawa. Chifukwa chake ndikofunikira kuti zakudya zomwe zimatha kupereka zopatsa mphamvu zokwanira ndikulimbitsa chitetezo cha mthupi kuti chithandizire kulimbana ndi matendawa, pamodzi ndi mankhwala omwe adalangizidwa ndi adotolo.
Kuphatikiza apo, kuti achire mwachangu chibayo, zipatso ndi ndiwo zamasamba ziyenera kudyedwa nthawi iliyonse, chifukwa ndi zakudya zokhala ndi madzi ambiri, mavitamini, michere komanso ma antioxidants, omwe amathandiza kuti thupi lizisamba komanso kulimbitsa chitetezo chamthupi. . Chifukwa chake mutha kupanga zokhwasula-khwasula ndi timadziti, zipatso zodulidwa ndi mavitamini, mwachitsanzo, kuphatikiza msuzi kapena mafuta a masamba masana kapena chakudya chamadzulo. Zitsanzo zina zosankha bwino ndi lalanje, chinanazi, sitiroberi, broccoli, sipinachi ndi phwetekere.
Kuphatikiza apo, onjezerani zakudya zanu zotsutsana ndi zotupa komanso omega-3, monga saumoni, sardini, mapeyala, ma chestnuts ndi fulakesi. amathandiza kuchepetsa kutupa komwe kumadza chifukwa cha matendawa, kumabweretsa mpumulo ku ululu wam'mimba ndi malungo.
Onani zithandizo zakunyumba zolimbana ndi chibayo.
Zomwe osadya
Kuphatikiza pa kudziwa zomwe tingadye kuti tithandizire kuchira chibayo, ndikofunikanso kukumbukira kupewa kudya zakudya zomwe zimawonjezera kutupa ndikupangitsa matendawa kuipiraipira, monga zakudya zokazinga, maswiti, zakudya zamafuta kwambiri komanso nyama zosinthidwa monga nyama yankhumba, soseji, nyama ndi soseji.
Ndikofunikanso kupewa kudya zakudya zopangidwa ndi zonunkhira ndi zonunkhira, monga Zakudyazi zamphindi, chakudya chopangidwa ndi chisanu, mabisiketi odzaza ndi msuzi wa nyama, komanso zakudya zokhala ndi mchere komanso tiyi kapena khofi, monga msuzi wa Worcestershire, msuzi wa soya, khofi, tiyi wobiriwira, tiyi wakuda ndi zakumwa zozizilitsa kukhosi.
Zakudya Zakudya Zam'mimba
Tebulo lotsatirali likuwonetsa chitsanzo cha mndandanda wamasiku atatu womwe umathandiza kuchiza chibayo mwachangu.
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Galasi limodzi la madzi a lalanje + 1 kagawo kakang'ono ka buledi + 1 dzira | Banana smoothie wokhala ndi supuni 1 ya oats + 1 supuni ya mafuta a chiponde | Galasi limodzi la madzi a chinanazi + 1 tapioca ndi tchizi |
| Zakudya zoziziritsa kukhosi m'mawa | 1 mbale ya strawberries ndi supuni 1 ya oats | 1 apulo + 10 mtedza wa cashew | 1 chikho cha yogurt yosalala + supuni 1 ya uchi + supuni 1 ya flaxseed |
| Chakudya chamadzulo | 2 mbatata yaying'ono yophika + 1/2 nsomba fillet kapena 1 can of sardines + saladi kabichi saladi | Mpunga wophika ndi nkhuku ndi ndiwo zamasamba | Msuzi wamasamba ndi nkhuku kapena nsomba |
| Chakudya chamasana | 1 chikho cha yogurt yosalala + 3 col ya supu ya granola | Galasi limodzi la madzi a lalanje + chidutswa chimodzi cha mkate wopangidwa ndi tchizi | Avocado smoothie |
Pakati pa chakudya, muyenera kukumbukira nthawi zonse kumwa madzi ambiri, timadziti kapena tiyi wofooka, makamaka wopanda shuga, kuti muwonjezere madzimadzi. Ngakhale wopanda chilakolako chofunikira kudya, ndikofunikira kuyesa kudya nthawi iliyonse, ngakhale utakhala wochepa chabe.
Momwe mungapewere kusowa kwa njala
Pakati pa chibayo, anthu amakhala ndi njala yocheperako komanso amachepetsa kudya, komwe kumatha kukulitsa vutoli ndikuchedwa kuchira. Chifukwa chake, njira zina zowonjezera zakumwa kwa michere ndi zopatsa mphamvu mu zakudya ndi izi:
- Idyani zakudya zosachepera zisanu patsiku, ngakhale zing'onozing'ono, kotero kuti maola 3-4 aliwonse thupi limalandira michere yatsopano;
- Tengani mavitamini azipatso ophatikizidwa ndi zakudya zopatsa thanzi komanso zopatsa thanzi, monga oats, batala wa kirimba, koko ndi yisiti wa brewer;
- Onjezani supuni yamafuta mu msuzi kapena nkhomaliro kapena chakudya chamadzulo;
- Pangani phala ndi zonona zamasamba bwino, kotero kuti ma calories ambiri amenyedwa, ngakhale atamwa pang'ono zokonzekera izi.
Nthawi zina, adokotala amathanso kulamula kuti mugwiritse ntchito ma multivitamini mu makapisozi akuluakulu kapena madontho a ana, kuti mulipire pang'ono chakudya chochepa komanso kuti mukhale ndi chilakolako chofuna kudya.
Kuchuluka kwamadzi amadzimadzi panthawi ya chibayo
Mukamachira chibayo, muyenera kuwonjezera kumwa madzi osachepera magalasi 6 kapena 10 patsiku, ndipo mutha kugwiritsa ntchito madzi, timadziti ta zipatso kapena msuzi wa masamba kuti muwonjezere madzi.
Izi zithandizira kuchepa kwa madzi komwe kumachitika munthawi ya malungo komanso kutuluka kwamphuno, komanso kuchepetsa kutsokomola komanso kusinthasintha kwa malingaliro. Dziwani momwe Chithandizo cha Chibayo mwa Ana ndi Ana chachitidwira.
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