Lero tiona ngati mungathe kudya nthochi mukamaliza masewera olimbitsa thupi, kapena ndibwino kuti muzidya kale? Komanso, nanga bwanji chotukuka pakati pa seti?
Chifukwa chake, choyamba, tiyeni tichotse nthano yotchuka!
Nthochi zimathandizira kunenepa kwambiri.
Kodi zamkhutu izi ndi ziti? Inde, 100 g wa chipangizocho (chidutswa chimodzi, kukula kwapakatikati) chimakhala ndi shuga wambiri. Potengera KBZHU, mawonekedwe ake amawoneka motere:
- Mapuloteni - 1.5 g;
- Mafuta - 0,5 g;
- Zakudya - 21 g;
- Zakudya za caloriki - 97 Kcal.
Kuti mukhale wonenepa, muyenera kudya nthochi makilogalamu 2-3 tsiku lililonse, osasunthika konse.
Ndiye titha kunena chiyani? Chipatsocho chimakhala ndi chakudya chambiri, zomwe zikutanthauza kuti ndichopatsa mphamvu kwambiri. Kuti mumvetsetse nthawi yabwino kudya nthochi, musanachite masewera olimbitsa thupi kapena mutatha, ganizirani nthawi yomwe mungafune gwero lowonjezera.
Ganizirani zaubwino ndi zovuta zogwiritsa ntchito mankhwalawa munthawi zosiyanasiyana mokhudzana ndi maphunziro.
Asanaphunzitsidwe mphamvu
Tiyeni tiwone ngati nthochi zitha kudyedwa musanalowe kulimbitsa thupi, phindu lake ndi chiyani?
- Mukangodya chipatsocho, kuchuluka kwa magazi m'magazi anu kumakwera;
- Insulini imapangidwa, yomwe imayamba kuchepetsa shuga kukhala wabwinobwino;
- Pakadali pano, mumamva kuchuluka kwa mphamvu, kuchuluka kwa mphamvu, mumamva kusangalala;
- Komabe, chogulitsachi chimayamwa mwachangu kwambiri ndipo pambuyo pa theka la ola mawonekedwe a "ntchito" azimitsidwa. Mukumva kutopa, kutopa. Mwa njira, izi zimachitika pafupifupi pakati pa maphunzirowa, ndiye kuti, gawo lofunikira kwambiri.
- Kuti mubwezeretse, muyenera kudya nthochi ina, kapena kumwa isotonic kapena msuzi wa zipatso.
Chifukwa chake, zikuwonekeratu kuti kudya nthochi musanaphunzitsidwe sikulangizidwa. Komabe, mikhalidwe ndi yosiyana. Mwachitsanzo, munalibe nthawi yoti mudye nkhomaliro, ndipo kupita kukalasi ndi njala sichonso chosankha. Pankhaniyi, mutha kudya zidutswa zingapo, ndipo panthawi yakukangana komweko, khalani ndi chotupitsa ndi theka lina.
Mwa njira, makochi ena othamanga amalimbikitsa kuti adye nthochi m'mawa asanathamange. Izi zidzakulepheretsani kuthamanga ndi chopanda kanthu m'mimba kapena kumadzaza chakudya chambiri. Ngati mukuganiza kuti zimatenga nthawi yayitali bwanji kudya nthochi musanachite masewera olimbitsa thupi m'mawa, timalangiza kotala la ola limodzi, osatinso.
Nthawi yophunzira
Kudya pang'ono sikuletsedwa, makamaka ngati phunziroli likukonzekera kukhala lalitali kapena lamphamvu kwambiri. Osangokhala achangu komanso osakonzera phwando dziko lonse lapansi. Gawo limodzi la zipatso limodzi ndikokwanira kuphulika kwa mphamvu, zomwe zidzapitirire mpaka kumapeto kwa maphunziro.
Pambuyo pamaphunziro
Nthochi yamphamvu pambuyo pake yolimbitsa minofu ndiyo yankho labwino kwambiri. Ophunzitsa othamanga ambiri amalimbikitsa kuti adye chipatso ichi atachita masewera olimbitsa thupi. Tiyeni tiwone zomwe nthochi imachita mutatha kuchita masewera olimbitsa thupi:
- Chipatso chimathandizira kuthana ndi njala nthawi yomweyo ndikutopa kochepa;
- Amapatsa thupi mphamvu, amadzaza mphamvu zomwe agwiritsa ntchito;
- Kumachotsa kuchepa kwa minofu ya minofu, m'malo mwake, kumapangitsa kukula kwake;
- Zomwe zili ndi fiber zambiri zimathandizira kugaya zakudya m'thupi, ndipo mavitamini ndi mchere zimakhudza njira zonse zomwe zimachitika pambuyo poti katundu wolemera;
Chifukwa chake, ngati mukufuna kudziwa ngati kuli kotheka kudya nthochi mutatha kulimbitsa thupi kuti mukhale ndi minofu yambiri, yankho lathu ndi inde! Mukangomaliza kumene kuphunzira, khalani omasuka kudya zipatso 1-2, ndiyeno, kwa ola limodzi, idyani chakudya chokwanira ndi chakudya chokhala ndi mapuloteni ambiri. Chifukwa chake, mutseka zenera la protein-carbohydrate molondola momwe mungathere.
Nthochi ikangotha maphunziro ochepetsa thupi iyeneranso kukhala yothandiza, mosiyana ndi malingaliro ake okhala ndi ma calorie ambiri. Ndi bwino kudya zipatso zazing'ono zomwe zimayamwa mwachangu komanso mosatekeseka kusiyana ndi kudya buledi kapena chidutswa cha chokoleti muli njala. Sankhani nthochi yaying'ono, idyani mukangomaliza maphunziro, ndipo ola limodzi pambuyo pake, idyani chakudya chamasamba ndi nyama yophika.
Kodi muyenera kudya nthochi mukatha kuphunzira ngati muli mumauma? Ndibwino kuti musiye chakudya chambiri kuti mugwiritse ntchito protein. Komabe, ngati kumva njala kuli kwakuthwa kwambiri, mutha kugula zipatso zazing'ono.
Chifukwa chake, nthawi yabwino kudya mankhwalawa ndi nthawi yomwe mwangophunzira kumene, pasanathe theka la ola.
Anthu ambiri amachita chidwi ngati ndizotheka kudya nthochi pambuyo pa masewera olimbitsa thupi usiku kapena, ngati musanagone? Yankho lake limadalira cholinga cha phunzirolo.
Pambuyo pa maphunziro amphamvu, nthochi 2 usiku sizowonjezera, koma zachizolowezi. Inde, ali ndi ma calories ambiri, koma simunayeseze mbewu kwa ola limodzi ndi theka lomaliza! Ndikhulupirireni, chakudya chonse chimapita kukathandiza minofu. Adzachira ndikukula.
Ngati mukuchepetsa thupi, ndibwino kukhala ndi chotupitsa usiku ndi kefir kapena chifuwa cha nkhuku.
Pindulani ndi kuvulaza
Tidapeza ngati kuli kotheka kudya nthochi mutaphunzitsidwa ndipo tidazindikira kuti lingaliro ili ndi lomveka.
Pomaliza, tiyeni tikambirane chifukwa chake izi zikufunika:
- Chipatsocho chimakhala ndi amino acid tryptophan, yomwe imasinthidwa kukhala serotonin, mahomoni odziwika bwino achimwemwe. Kotero, mankhwalawa amakula bwino, amathetsa nkhawa;
- Nthochi zili ndi potaziyamu wochuluka, yotsirizira imapindulitsa pamtima;
- Vitamini A amateteza ndikubwezeretsanso masomphenya;
- CHIKWANGWANI bwino chimbudzi, amathandiza wabwino kagayidwe;
- Mavitamini a B amalimbikitsa kwambiri dongosolo lamanjenje;
- Chipatsochi ndichachilengedwe antioxidant;
- Iron mu kapangidwe kumawonjezera hemoglobin, bwino magazi.
Nthomba sizingavulaze kwenikweni, kupatula kuthekera kwawo pakukula kwambiri shuga. Chifukwa chake, mankhwalawa amaletsedwa kwa anthu omwe ali ndi matenda ashuga. Komanso contraindicated mu matenda ischemic mtima, kukhuthala magazi, thromphophlebitis.
Kumbukirani kusamba bwino musanayendeyende popeza imatha kuchiritsidwa ndi mankhwala.
Mosamala, chipatsocho chiyenera kudyedwa ndi odwala matendawa.
Ndiye mndandanda wathunthu wazolakwitsa zake, monga mukuwonera, pali zabwino zambiri.
Ndiye tsopano mukudziwa chifukwa komanso nthawi yoti mudye nthochi mukatha masewera olimbitsa thupi. Khalani omasuka kudzipangira zakudya zopatsa thanzi mukamaliza ntchito yanu yolimbitsira thupi. Musaope kudzipatsa mafuta okoma.
