"Idya kadzutsa wekha, udye chakudya chamadzulo ndi mnzako, upatse mdani chakudya" - mwambiwu umawonetsa chakudya choyenera cha munthu aliyense, makamaka wothamanga. Momwe mungakhalire wokonda kuthamanga m'mawa, kodi ndizotheka kukhala ndi chakudya cham'mawa chambiri kapena ndibwino kuthamanga mopanda kanthu?
Kuthamanga ndi njira yabwino yosungitsira thanzi, kulimbikitsa chitetezo chamthupi, ndikutsitsa mapaundi owonjezera. Kuti mukhale ndi thupi labwino komanso malingaliro, muyenera kudziwa chakudya cham'mawa chabwino musanathamange. Nkhaniyi ikuthandizani kuthana ndi nkhaniyi.
Kodi ndiyenera kudya kadzutsa m'mawa wanga usanathamange?
Pali zifukwa ziwiri zoyendetsera m'mawa:
Kuchepetsa thupi.
Kafukufuku ku Belgium kuti amvetsetse zomwe zimadza chifukwa chakudya cham'mawa m'thupi la munthu kwinaku akuthamanga kumapereka umboni woti kuthamanga kwamafuta kumachitika m'mimba yopanda kanthu.
Kusowa kwathunthu kwa michere kumabweretsa kuchepa kwa thupi, kuchepa kwa minofu ndikutopa kwathunthu.
Chifukwa chake, musanayambe kuthamanga, muyenera kugwiritsa ntchito izi:
- madzi, mutha kugwiritsa ntchito madzi kapena tiyi wokoma;
- chakudya, kuchuluka kwake kuli kofanana ndi nthawi yothamanga.
Kusintha mkhalidwe wonse.
Kuthamanga pamimba yopanda kanthu ndikoletsedwa ndi madokotala ndi othamanga, nthawi yomweyo, sikulangizidwa kuti mudye musanayambe kuchita masewera olimbitsa thupi. M'mawa, thupi limatopa motero limafunikira mphamvu kuti ligwire bwino ntchito.
Zilibe kanthu kuti cholinga cham'mawa chimakhala chotani, mulimonse momwe thupi limafunira kukonzanso. Simungadziyese m'mimba mokwanira, komabe ndikofunikira kutenga zakudya zofunikira kuti mupatse mphamvu komanso vivacity.
Ochita masewera ndi madokotala amalangiza kuti azidya chakudya chovuta kwambiri maola 2-3 asanayambe, kadzutsa kopepuka kwa mphindi 30-60.
Mulimonsemo simuyenera kutenga zomwe zalembedwa m'mawa:
- mbale zanyama;
- zakudya zamafuta ndi zokazinga;
- zakudya zamchere ndi zokometsera;
- zakudya zamafuta ambiri (broccoli, maapulo);
- Kafeini, koloko.
Ndizochuluka bwanji kudya ndi kumwa musanathamange?
Chakudya cham'mawa chitha kukhala ndi ma calories angapo, kutengera chakudya chomwe mumadya, kutalika ndi nthawi yomwe mumayambira:
- 1-2 maola asanayambe kuthamanga - 4 kcal pa 1 kg ya kulemera kapena 500 kcal;
- Mphindi 15-20 asanayambe kuthamanga - osapitirira 100 kcal.
- Chakudya cham'mawa chodyera, chogwiritsa ntchito zakudya zoletsedwa, zolemetsa, ndi chifukwa chosiya kulimbitsa thupi mpaka madzulo;
- kuthamanga kwakanthawi kwa mphindi 40 - gwiritsani ntchito madzi okha.
Funso lalikulu lomwe limadetsa nkhawa woyambira kuthamanga ndikuti mwina ndizotheka kugwiritsa ntchito madzi ndi kuchuluka kwake. Pazinthu zakuthupi, madzi amafunikira, chifukwa chake, ngati thupi likufuna, imwani madzi mulimonse, koma pamagawo ochepa.
Mukamathamanga, pafupifupi madzi okwanira 1 litre amatayika mthupi la munthu, ndipo chiwerengerochi chimakulirakulira ndi nthawi yolimbitsa thupi. Kuchuluka kwa madzi omwe amamwa pa 1 kg ya kulemera sikuyenera kukhala ochepera magalamu 40.
Mutha kumwa 30 mphindi musanayambe ndi mphindi 15 mutatha kuthamanga. Mukamathamanga, ndibwino kuti musasankhe madzi, mukangotsuka mkamwa mwanu ndikutulutsa kamodzi kapena kawiri ndikololedwa.
Kodi chakudya cham'mawa chabwino kwambiri m'mawa musanathamange ndi chiani?
Zakudya zam'madzi zimayamwa mwachangu ndi thupi, motero ziyenera kuphatikizidwa pazakudya zam'mawa.
Zakudya zodzaza ndi chakudya ndi monga:
- phala pamadzi;
- mkaka mafuta otsika;
- mipiringidzo yamagetsi;
- zipatso;
- malo odyera owuma;
- mankhwala ophika buledi;
- zina masewera olimbitsa thupi.
Mtsutso wokhudzana ndi kudya kwamapuloteni sunayambitse chisankho chomveka. Pali tanthauzo lagolide: osadya tchizi ndi masoseji, koma sangalalani ndi bere la nkhuku yophika kapena mazira owiritsa.
Zipatso
Nthochi ndi chipatso chabwino chodyera msanga.
Lili ndi zopatsa mphamvu pafupifupi 100 ndipo limaphatikizapo:
- mavitamini: K, choline, E, C, A, B;
- kufufuza zinthu: potaziyamu, phosphorous, nthaka, chitsulo;
- chakudya: fructose, sucrose, shuga;
- mafuta asidi;
- amino zidulo;
- ndi zinthu zina zambiri zopindulitsa ndi mchere.
Maapulo ndi mapeyala amapewa bwino musanathamange chifukwa ali ndi fiber.
Oatmeal, buckwheat
Buckwheat ndiye gwero lazinthu zosanthula motero ndiyomwe ili ndi mutu wazopatsa thanzi kwambiri. Lili ndi mavitamini B ndi chitsulo, zomwe ndizofunikira pophunzitsira, chifukwa amatenga nawo gawo popereka mpweya ku minofu. Chifukwa cha phala la buckwheat pamadzi, kuthamanga kumakhala kothandiza komanso kosavuta.
Mutha kuphika phala limodzi ndi masamba, mwachitsanzo, tomato, radishes kapena kaloti, komanso kumwa tiyi kapena smoothies nawo.
Oatmeal ndi chakudya cham'mawa chotchuka komanso chopatsa thanzi padziko lonse lapansi. Zomwe zili ndi biotin ndi 40% yamtengo watsiku ndi tsiku mu 100 g wa phala. Kusowa kwa vitamini iyi kumatsagana ndi kutopa, ulesi ndi kupweteka m'minyewa, zomwe siziyenera kuloledwa ndi othamanga.
Pewani kugula oatmeal flakes pomwepo chifukwa ali ndi shuga wambiri.
Zikondamoyo zonse zokhala ndi uchi
Zimatengera nthawi yochuluka kuphika zikondamoyo, koma zimathandizira kupatsa thupi kamvekedwe kofunikira ndipo, moyenera, kuyendetsa bwino.
Chinsinsi cha fritters yambewu ndi iyi:
Zosakaniza:
- msuzi wa apulo, makamaka osindikizidwa mwatsopano - 200 ml .;
- mazira - ma PC 2;
- ufa - 200 g;
- ufa wophika - supuni 1;
- vanila ngati mukufuna.
Sakanizani zosakaniza zonse za mtanda wa zikondamoyo. Kuphika mbali iliyonse pa Kukuwotcha chofunika ndiyeno kutumikira, chisanadze burashi ndi uchi. Chakudya cham'mawa chokoma ndi chopatsa thanzi - chakonzeka!
Makeke ampunga ndi zipatso
Chosankha chabwino chodyera m'mawa musanathamange ndi mikate ya mpunga. Zipatso zimasankhidwa pamitundu yonse: nyanja buckthorn, rasipiberi, chitumbuwa kapena sitiroberi. Makeke ampunga, pamodzi ndi zipatso, amadzazidwa ndi chakudya chambiri komanso zinthu zina zofunika kwa othamanga ndi othamanga m'mawa.
Smoothie ndi muesli
Smoothie ndi chakumwa chodzaza ndi zakudya zomwe mumakonda komanso zopatsa thanzi. Chakumwa choledzeretsa ichi ndi chabwino kwa iwo omwe zimawavuta kuthamanga ngakhale ndi chotupitsa.
Zosakaniza zitha kukhala zosiyana, imodzi mwanjira zomwe mungasankhe:
- nthochi;
- muesli;
- Msuzi wamalalanje;
- yogati.
Zakudya zonse ziyenera kukhala zotentha. Sakanizani mu blender ndipo musangalale ndi kununkhira poyembekezera kulimbitsa thupi.
Mphamvu mipiringidzo
Zitsulo zimakhuta bwino ndipo zimapereka mphamvu zofunikira poyendetsa.
Onetsetsani kuti mulibe zowonjezera zowonjezera posankha:
- nthenda;
- sucrose;
- manyuchi;
- chimanga manyuchi.
Choposa zonse ndi mphamvu yamagetsi yopanga yokha yopangidwa kuchokera ku oatmeal, uchi, mtedza, zipatso zouma ndi batala.
Zomwe mungadye mutathawa m'mawa?
Mutatha kuthamanga, ndiyeneranso kusamalira zakudya kuti mubwezeretse mphamvu zomwe mumagwiritsa ntchito ndikuphatikizira zotsatira zake. Pambuyo pa maphunziro ataliatali komanso ogwira mtima, wothamanga aliyense amakhala ndi chidwi chofuna kudya. Simuyenera kudya chilichonse mufiriji; chakudya choyenera mukathamanga ndikofunikira kwambiri.
Kadzutsa wachiwiri sayenera kuyamba pasanathe mphindi 45 kuchokera kumapeto kwa kuthamanga ndipo osachedwa mphindi 20. Mutatha kuthamanga, mutha kumwa madzi a lalanje ndikuyamba kuphika.
Mutatha m'mawa, chakudyacho chiyenera kuphatikiza:
- mapuloteni: nyama, nsomba, mazira, mkaka;
- chakudya chovuta: chimanga, toast, zinthu zophika.
Zakudya zotsatirazi siziyenera kuphatikizidwa:
- khofi;
- koko;
- chokoleti.
Zakudya izi zimasokoneza kuyamwa kwa mapuloteni, omwe amafunikira kuti munthu akhalenso ndi thanzi labwino.
Chakudya choyenera ndichinsinsi cha thupi labwino. Kuchita masewera olimbitsa thupi kumataya mphamvu ndi michere, chifukwa chake kadzutsa ayenera kupereka "mafuta" oyenera kuthamanga, ndipo nkhomaliro iyenera kubwezeretsanso mphamvu. Muyenera kusamala ndi zomwe mumadya kuti mupeze zotsatira zowoneka komanso zosangalatsa.
