Ochita masewera othamanga ambiri amakhala ndi chidwi chofuna kuthamanga atatha kudya. Funso ndilofunikadi, chifukwa kuti mupindule kwambiri ndi maphunziro, ndikofunikira kupatsa thupi katundu woyenera.
Kuthamanga mukangomaliza kudya sikulimbikitsidwa, chifukwa pakadali pano thupi liri kalikiliki kukumba. Imasintha chidutswa cha nyama kuti chikhale chopangira minofu yanu, chimasunga mphamvu kuti ichite ntchito zofunikira, chimatulutsa mavitamini ndi michere ndikuwapatsa ku selo iliyonse.
Ndipo tsopano taganizirani kuti mwasokoneza njira yosangalatsayi ndikudziyendetsa nokha. Sikovuta kuganiza kuti mwakutero mungakhumudwitse ena.
Ndikofunikira kuphunzira momwe mungaphatikizire bwino zakudya ndi zolimbitsa thupi, ndiyo njira yokhayo yomwe mungakhalire ndi thanzi labwino komanso lamphamvu, lokonzekera kupsinjika kulikonse.
Kodi ndibwino kuthamanga musanadye kapena patapita kanthawi?
Ngati mukufuna kudziwa kuti mutha kuthamanga mutatha kudya, tidzakayankha - osachepera ola limodzi. Pankhani ya chakudya chokoma, ndibwino kudikirira onse awiri.
Chifukwa chiyani?
- Ndizochepa, koma ndizovuta kuthamanga ndimimba yonse.
- Pakudya kwa chakudya, magazi amathamangira minofu yosalala (mwachitsanzo, dongosolo logaya chakudya). Pothamanga, magazi amathamangira kwambiri kumatumba olimba. Zotsatira zake, ngati mutayamba kuthamanga mutangodya, thupi limakumana ndi "kugawanika", chifukwa chake, maubwino onse azakudya zomwe zidadyedwa komanso zolimbitsa thupi zitha kuthetsedwa.
Funso labwino likubwera: muyenera kuthamanga musanadye kapena mutatha, chifukwa malinga ndi malingaliro am'mbuyomu, chinthu chachikulu ndikuti m'mimba mulibe kanthu.
Komabe, kuthamanga mopanda kanthu sikulimbikitsidwanso, chifukwa pakadali pano simudzakhala ndi mphamvu. Kodi mungaganizire kuchuluka kwa mphamvu zomwe munthu amadya akamathamanga? Ngakhale kukonzekera koteroko kukonzekeretsedwe, kuyenera kukhala kofupikitsa munthawiyo komanso kutsika kwambiri.
Mwa njira, mutha kuthamanga mopanda kanthu ngati cholinga chanu ndikuchepetsa thupi. Thupi lomwe silinalandire mlingo wa shuga ndi mapuloteni kuchokera pachakudya limayamba kupeza mphamvu kuchokera ku glycogen yomwe idasonkhanitsidwa kale, kenako mafuta. Komabe, kuchuluka kwa zomwe mungapirire panthawiyi sikudziwika. Mosakayikira mungakhumudwe ndi mchitidwewu. Zachidziwikire kuti simuchepetsa thupi.
Kodi mutha kuthamanga mutatenga nthawi yayitali bwanji?
Anthu ambiri amachita chidwi ndi nthawi yayitali atatha kudya kadzutsa, chifukwa nthawi zambiri anthu ogwira ntchito samakhala ndi nthawi yambiri yopuma m'mawa. Yankho lake limadalira kuchuluka kwa chakudya chanu cham'mawa. Pambuyo podyera pang'ono, mutha kupita panjirayo mu theka la ola. Ngati mumakonda kadzutsa wokoma, ndibwino kuti musiye kuthamanga kwanu madzulo.
Tiyeni tiwonetsenso kuti mutha kuthamanga mutatha kudya ndikukumbukira manambalawa - pambuyo maola 1.5-2.5.
Ngati mukufuna kuchita masewera olimbitsa thupi ndi phindu komanso kuvulaza thanzi lanu, yesetsani kuti musatulukemo.
Zachidziwikire, malingaliro onse ayenera kuyendetsedwa mwanzeru, osatsatira mwakachetechete malamulo wamba.
- Mwachitsanzo, ngati mudadya phala laling'ono kapena marshmallow, mutha kuthamanga mukatha kudya mphindi 20. Kapena ngakhale nthawi yomweyo, koma perekani kotala yoyamba ya ola kuthamanga kuthamanga;
- Ngati mumayendetsa mtunda wautali, muyenera kudya momwe thupi lanu likufunira kuti mubwezeretse zosungira zamagetsi. Mwa njira, panjira zampikisano paliponse pamisasa ya makilomita asanu ndi awiri okhala ndi chakudya chopepuka - zipatso zouma, nthochi, zakumwa zamagetsi. Ochita masewera olimbitsa thupi amakhala ndi chotupitsa ndipo nthawi yomweyo amapitiliza kusuntha.
- Ngati nkhomaliro yanu yolemera kwambiri ndipo kulimbitsa thupi kwanu kuli pafupi, yesetsani kutuluka panja ndikuyenda mwachangu. Chakudya chimakumbidwa msanga mumlengalenga. Komabe, ndibwino kuti nthawi zonse muzikumbukira kuti ndi maola angati mutatha kudya mutha kuthamanga, osapitilira zomwe zidakhazikitsidwa.
Kodi mungadye chiyani musanathamange komanso kuchuluka kwake?
Chifukwa chake, tazindikira kuti mutha kuthamanga liti mutatha kudya komanso kuti ndi maphunziro ati pamimba mokwanira. Tiyerekeze kuti mumakhala omasuka kuphunzira madzulo mutatha ntchito. Mutatha kudya, mutha kuthamanga, mutatha maola 1.5-2, pomwe madzulo ndibwino kuti musadye mopitirira muyeso. Izi ndizopindulitsa osati pakukonzekera kulimbitsa thupi, komanso, chifukwa cha thanzi lathunthu.
Kodi mungadye chiyani musanathamange komanso kuchuluka kwake? Nawu mndandanda wazakudya zabwino zomwe zimadya msanga ndikupatsabe mphamvu zabwino:
- Banana - amadulidwa mu theka la ora. Chifukwa chake, yesani mosamala maubwino ndi zoyipa za nthawi yomwe kuli bwino kudya nthochi musanapite kapena mutatha kulimbitsa thupi. Chilichonse sichophweka apa;
- Uchi - umapereka chidziwitso chokwanira, pomwe umayamwa mphindi 30-40;
- Yogurt, makamaka okoma;
- Zipatso zouma;
- Kefir ya mafuta ochepa;
- Saladi wamasamba, zipatso;
- Mbewu zophika, mbatata;
- Dzira.
Chonde dziwani kuti chakudya chozizira chimakumbidwa msanga, komabe, mavitamini ena pakadali pano sangakhale ndi nthawi yolira. Ngati muphatikiza zakudya izi ndi mafuta, nthawi yogaya imakula ndi ola limodzi ndi theka.
Tsopano muli ndi lingaliro la kuchuluka kwa zomwe mungadye musanathamange, ndipo mutha kupanga mapulani olondola. Tikulimbikitsanso kuti muzisamala zakudya zanu ndipo musadye zakudya zomwe zimakhala ndi nthawi yosiyananso nthawi imodzi. Khalani wathanzi!
