Ngati mukufuna kukonza zotsatira zanu, ndiye kuti kudya bwino sikofunikira kokha koma ndikofunikira kuti mukwaniritse zolinga zanu. Komabe, ndikufuna kudziwa kuti dongosolo lazakudya zomwe zafotokozedwa munkhaniyi sizoyenera kwa iwo omwe cholinga chawo chachikulu ndikuchepetsa. Kwa iwo, njira yazakudya ndi yosiyana, ndipo tidzakambirana m'nkhani zina.
Mfundo zazikuluzikulu zothamanga
Zakudya za wothamanga ziyenera kukhala pafupifupi 75 mpaka 80% yazakudya. Choyamba, chakudya chotere chimaphatikizapo tirigu wosiyanasiyana, buckwheat, mpunga, oats wokutidwa. Komanso mbatata ndi pasitala. Zakudya zam'madzi ndi gwero labwino kwambiri lamphamvu, chifukwa chake kusowa kwake kumakhudza zotsatira za maphunziro anu.
Wina 10-15% wazakudya zonse ndi mapuloteni. Ntchito yawo yayikulu ndikubwezeretsa thupi. Komanso kubwezeretsanso michere yofunikira, yomwe imagwiritsidwa ntchito mwathupi ndi thupi ikamathamanga.
Otsala 10 peresenti amapita ku mafuta. Amapezeka pafupifupi pachakudya chilichonse. Chifukwa chake, zilibe nzeru kugwiritsa ntchito mwapadera zakudya zamafuta, ndipo zochulukanso ndizovulaza. Apanso, mafuta amatenga nthawi yayitali kuti agayike, chifukwa nthawi yophunzitsira imachedwa kuchedwa. Ngati chakudya chocheperako chimakumbidwa kwa ola limodzi ndi theka mpaka maola awiri, nthawi zina 3. Kenako mafuta azigayidwa kwa maola 3-4. Mapuloteni amatenga nthawi yayitali kupukusa, koma sizomveka kuti adye asanaphunzitsidwe. Chifukwa chake, zovuta pankhaniyi siziyenera kuchitika.
Chakudya cham'mawa cha wothamanga
Chakudya cham'mawa cha wothamanga chizikhala chakudya chanu cholemera kwambiri. Koma pali ma nuances angapo apa.
Choyamba, ngati mutathamanga m'mawa kwambiri, mwachitsanzo, musanakagwire ntchito, ndiye kuti simudzatha kudya musanathamange. Kupanda kutero, chakudyacho sichikhala ndi nthawi yopukusa. Kuti mumve zambiri za zomwe muyenera kudya, komanso nthawi yanji musanathamange, werengani nkhani yomweyi:Mfundo zoyambira za thanzi zisanachitike
Chifukwa chake, kadzutsa wanu kadzakhala mutatha kuthamanga. Ndiye kuti, musanathamange, idyani chakudya chopepuka kapena imwani tiyi wokoma kapena khofi. Idyani chakudya chokwanira mutatha kuthamanga.
Chakudya chanu cham'mawa chimayenera kukhala chocheperako pang'ono. Ndiye kuti, phala la buckwheat kapena mpunga, mbatata kapena pasitala ndi njira yabwino kwambiri.
Chachiwiri, ngati muli ndi nthawi yoti mudye chakudya chokwanira, dikirani mpaka zonse zitapukusidwa kenako kenako pitani kokachita masewera olimbitsa thupi, kenako idyani musanapite ola limodzi ndi theka mpaka maola awiri. Poterepa, muyenera kudya mukamaliza maphunziro. Ndiye kuti, ukhala ngati chakudya cham'mawa chachiwiri. Chokhacho sichiyenera kukhala chodzaza - chotupitsa, chopepuka-carb. Chifukwa chake, pamenepa, musanaphunzitsidwe, idyani, mwachitsanzo, mbale ya phala. Ndipo pambuyo maphunziro, tiyi ndi bun.
Chakudya chamasana cha wothamanga
Chakudya chamasana, mutha kudya msuzi wamadzi kuti muchepetse chimbudzi. Mutha kumwa msuzi uliwonse. Komanso nkhomaliro, kuwonjezera pa msuzi, muyenera kudya pasitala kapena phala. Kukhala ndi mphamvu zophunzitsira.
Chakudya Chamadzulo
Ndi bwino kuthamanga musanadye chakudya. Popeza chakudya chamadzulo ndi chakudya chomwe chidzagwiritse ntchito mapuloteni ambiri, ndibwino kudya mutatha masewera olimbitsa thupi kuposa kudikirira maola atatu kuti puloteniyo igaye.
Ndiye kuti, musanathamange, komanso tiyi wokoma kapena khofi, mutha ndi bun. Ndipo nditatha maphunziro, chakudya chathunthu.
Ngati izi sizingatheke, yesetsani kukhala ndi maola awiri musanadye chakudya musanaphunzitsidwe.
Chakudya chamadzulo, monga ndidalemba, chidzakhala mapuloteni pang'ono. Ndiye kuti, chakudya chimodzimodzi chocheperako, pokhapokha ndikuwonjezera chakudya chomwe chili ndi zomanga thupi zambiri. Choyambirira, ndi nyama, nsomba ndi mkaka. Ngati simukudya zopangidwa ndi nyama, ndiye kuti muyenera kufunafuna gwero la mapuloteni m'masamba.
Zina mwazakudya za wothamanga
Momwemo, wothamanga ayenera kudya kasanu. Chakudya cham'mawa, chamasana, chamasana, tiyi wamasana ndi chakudya chamadzulo. Sikuti aliyense angatsatire boma lotere, chifukwa zimakhala zachilendo ngati mutha kudya katatu patsiku.
Kumbukirani kuti chakudya chimasungidwa mthupi komanso mafuta. Chifukwa chake ngati simungathe kudya m'mawa musanamalize kulimbitsa thupi, ndiye kuti chakudya chamadzulo cholemera chimakupatsani mwayi wothamanga pa ma carbs osungidwa ngakhale simukudya chilichonse mpikisanowu usanachitike.
Katundu wa ma carbohydrate omwe amasungidwa m'chiwindi ndi minofu amagwiritsidwa ntchito ndi othamanga othamanga omwe amasunga chakudya zisanachitike mpikisano, ndikukonza katundu wama carbohydrate masiku angapo asanayambe.
