Kodi mukuganiza kuti ndibwino kumwa mkaka mukatha masewera olimbitsa thupi, kungakhale kopindulitsa? Kumbali imodzi, chakumwachi chimakhala ndi mavitamini, zinthu zazing'ono komanso zazikulu, zili ndi zomanga thupi komanso zomanga thupi mosavuta. Kumbali ina, pafupifupi theka la anthu padziko lapansi ali ndi vuto lodana ndi mkaka. Akatswiri azakudya amagawa mankhwalawo kuti ndi "olemetsa" potengera kugaya, komanso ndikuwona kuti ndi malo ake olimbikitsira kuchuluka kwa mafuta.
Kodi ndizabwino kumwa mkaka musanamalize kapena mutatha masewera olimbitsa thupi, kapena ndibwino kuti musadye mankhwalawa posagwiritsa ntchito mapuloteni? Yankho la funsoli silikhala losavuta. Ngati mumakonda mkaka, ndipo thupi lanu limagwiritsa ntchito zigawo zake mosavuta, kumwa sikungatheke, koma ndikofunikira! Ngati lingaliro loti chakumwa chimakupangitsani kudwala, ndipo madzi atasefukira mokakamiza, mavuto am'mimba amapezeka nthawi zambiri, siyani lingaliro ili. Pamapeto pake, mkaka umasinthidwa ndi mkaka wowawasa, tchizi kapena tchizi choyera.
Pindulani ndi kuvulaza
Kuti mumvetse bwino ngati kumwa mkaka mutatha kuchita masewera olimbitsa thupi ndi kwabwino kwa inu, tiyeni tiwone lingaliro ili kuchokera ku zabwino ndi zoyipa.
Kodi ndizotheka asanaphunzitsidwe?
Phindu lalikulu la mkaka musanachite masewera olimbitsa thupi ndi mphamvu yake yamphamvu chifukwa cha zomwe zimam'patsa mphamvu. Galasi la 250 ml lili ndi 135 Kcal ndi 12 g wa mafuta (2.5% mafuta). Ndiye pafupifupi 10% yamtengo watsiku ndi tsiku!
"CHIKONDI"
- Oposa 50% madzi, motero amatha kumwa asanaphunzitsidwe mphamvu kuti athetse kuchepa kwa madzi;
- Zolembazo zili ndi potaziyamu ndi sodium, motero zimasunga bwino ma elektrolyte;
- Chakumwa chimakhutiritsa kwambiri - chimakupatsani mwayi wokhutiritsa kumverera kwa njala kwa nthawi yayitali, ndipo chifukwa cha chakudya chambiri, chimapereka mphamvu, chipiriro, mphamvu. Chifukwa chake, akatha kudya zonenepetsa, munthu amaphunzitsa nthawi yayitali komanso mwachangu.
"VS"
- Ichi ndi chinthu chovuta kupukusa. Makamaka akaphatikizidwa ndi mapuloteni;
- Lactose mu kapangidwe kake ndiye cholimba kwambiri;
- Kumwa mopitirira muyeso kumatha kupanikiza kwambiri impso.
Pambuyo pa maphunziro
"CHIKONDI"
- Galasi la mkaka lili ndi pafupifupi 8 magalamu a mapuloteni oyera, ndikupangitsa kuti ukhale chakumwa chabwino pambuyo pa kulimbitsa thupi kuti mutseke zenera la protein.
- Chakumwa pambuyo pa maphunziro chidakwa chifukwa cha kukula kwa minofu, chifukwa zigawo zake zimakhudzidwa pakupanga ulusi wa minofu;
- Mkaka ndi njira yothetsera kuchepa thupi mukatha kuchita masewera olimbitsa thupi, chifukwa siyabwino kwambiri, koma imapereka mphamvu zowonjezera. Zotsatira zake, wothamanga amachira mphamvu osadutsa malire a kalori;
- Galasi la mkaka mukamaliza kulimbitsa thupi kumathandizira kuyambitsa njira ya metabolism, kusinthika, kuchira
"VS"
- Ngati musankha chakumwa chamafuta kwambiri, mutha kupeza mafuta m'malo mwa minofu. Ophunzitsa masewera ndi akatswiri azakudya amalimbikitsa kumwa mkaka wokhala ndi mafuta osapitirira 2.5;
- Anthu omwe ali ndi vuto la lactose, koma moyesera kuyesetsa kuthana nawo, ali pachiwopsezo cha matenda amaso, nyamakazi ndi cellulite. Izi sizikutchula zovuta zosiyanasiyana zam'mimba.
Komabe, podziwa, pali zovuta zochepa kuposa momwe mungaganizire kumwa khofi mutaphunzira. Zotsatira zakugwiritsa ntchito kwake ndizovuta kwambiri komanso zotsutsana.
Payokha, ngakhale mumamwa mankhwala musanaphunzire kapena mutamaliza maphunziro, muyenera kuzindikira phindu lake m'mawu otsatirawa:
- Muli calcium yambiri, kutanthauza kuti imalimbitsa mafupa ndi malo olumikizirana mafupa;
- Komanso chakumwa chili ndi potaziyamu wambiri, sodium, chlorine, magnesium, sulfure ndi phosphorous. Zina mwazinthu zotsatirazi ndi zotayidwa, mkuwa, malata, fluorine, strontium, zinc, ndi zina zambiri.
- Mavitaminiwa amaphatikizapo mavitamini A, D, K, H, C, PP, gulu B.
- Osakhala okwera mtengo konse, mosiyana ndi ma protein odziwika omwe amagwedezeka.
- Lactose imathandizira pakugwira ntchito kwa mtima, chiwindi ndi impso.
Kodi nthawi yabwino kumwa ndi iti?
Chifukwa chake, kodi muyenera kumwa mkaka musanaphunzire kapena mutaphunzira? Yambani kuchokera kuzolinga zanu - ngati mukufuna kudzaza thupi ndi mphamvu, imwani kapu ola limodzi musanaphunzire. Ngati mukuyang'ana kuti mubwezeretse mapuloteni omwe atayika panthawi yophunzitsira kuti muthandizire kukula kwa minofu, idyani chakumwa pasanathe ola limodzi.
M'malo mwake, mkaka ndiwopindulitsa mwachilengedwe, makamaka mukawonjezera nthochi ndi uchi wodulidwa. Ngati cholinga chanu ndikukula kwa minofu, mutha kumwa mankhwalawa tsiku lonse. Voliyumu yovomerezeka munthawi yakulemera pafupifupi 2 malita! Mwa njira, chakumwa chiyenera kutentha.
Mwa njira, ngati mungasankhe kusiyanitsa zakudya zanu ndi zipatso, chonde dziwani kuti nawonso ali ndi malamulo awo ogwiritsira ntchito. Mwachitsanzo, kodi mumadziwa nthawi yoti mudye nthochi musanapite kapena mutatha masewera olimbitsa thupi?
Koma ngati mukufuna kudziwa ngati ndizotheka kumwa mkaka mwachindunji panthawi yophunzitsidwa, tidzayankha motsimikiza - ayi! Monga isotonic, siyabwino - yolemetsa kwambiri. Opeza kunenepa amamwa mosamalitsa pambuyo pa kalasi. Mapuloteni amagwedezeka amakhalanso okonzekera masewera olimbitsa thupi. Nthawi zina kale, koma osati nthawi yonseyi.
Kumbukirani, panthawi yamphamvu yolimbitsa thupi, mutha kumwa madzi, zakumwa za isotonic, infusions zitsamba, timadziti tatsopano ndi ma amino acid maofesi - koma sizimasokoneza njirayi ndikupewa kutaya madzi m'thupi.
Mkaka sungatchulidwepo ndi uliwonse wamagulu omwe atchulidwa pamwambapa.
Kodi ndikumwa kotani?
Chifukwa chake, mudasankha kumwa mkaka musanathamange kapena mutaphunzitsidwa mphamvu, tsopano zatsala kuti musankhe mtundu womwe mungagwiritse ntchito bwino:
- Chofunika kwambiri ndi chathunthu, chophatikizidwa. Koma iyenera kuphikidwa, chifukwa imatha kukhala ndi tizilombo toyambitsa matenda. Imwani mkaka wosawira, koma wa ng'ombe yanu yokha;
- Chogulitsa chosawilitsidwa, chopanda mafuta, kapena chachilendo chimagulitsidwa m'misika lero. Ikhoza kuledzera popanda kukonzanso kwina, ingoyang'anirani kuchuluka kwamafuta ndi mashelufu;
- Sitikulimbikitsidwa kumwa mkaka wopangidwanso kapena wophatikizidwanso - ndi zinthu zochepa zachilengedwe zomwe zimasungidwa pamenepo. M'malo mwake, awa ndi ufa wosakanizidwa ndi madzi, omwe angaganiziridwe, mwina, mkaka;
- Ndikuchepa kwa lactose, mutha kugwiritsa ntchito chinthu chopanda lactose;
- Chofunikira chofananira ndi ufa wa mkaka - sipangakhale chilichonse chopepuka pakupanga. Chosakanikacho sichikhala chotchipa, koma sichingagwiritse ntchito mawonekedwe omwe amagwiritsidwa ntchito.
Mkaka wonse wa ufa ndi wofunika kwambiri kwa amuna mukatha maphunziro - sungunulani ndi madzi otentha owiritsa, onjezani oatmeal ndi zipatso zatsopano. Mupeza malo ogulitsira pakukula kwa minofu yabwino.
Mkaka wa ng'ombe ungasinthidwe ndi mkaka wa masamba - sesame, soya, kokonati, dzungu.
Ngati mukufuna, mutha kupanga ma cocktails osiyanasiyana kuchokera chakumwa, mwachitsanzo, kusakaniza mkaka wa ng'ombe, mtedza, sitiroberi ndi nthochi ndizokoma kwambiri. Komanso, mutha kusakaniza mankhwala ndi yoghurt yachilengedwe, uchi ndi zipatso zatsopano. Ngati mukufuna kupanga chisakanizo chopatsa thanzi, onjezerani ma flakes ndi chinangwa kumunsi wa mkaka ndi uchi.
Sangalatsidwani ndi chakudya chanu!