Mutatha kulimbitsa thupi, kudya bwino komanso munthawi yake ndikofunikira. Ochita masewera ambiri sadziwa zomwe angadye madzulo atatha maphunziro.
Pambuyo pamaphunziro pali njala yomwe imayenera kukhutitsidwa. Izi zimagwiranso ntchito kwa iwo omwe akutaya thupi. Ngati simubwezeretsa mphamvu ndikubwezeretsanso zinthu zomwe zikusowa mthupi mukadya mukamaliza maphunziro, mutha kuyambitsa mavuto osayerekezeka ku thanzi lanu.
Bwanji mudye mukamaliza masewera olimbitsa thupi?
Pambuyo poyeserera mwamphamvu chifukwa cha zochitika zilizonse zolimbitsa thupi, pamakhala kuchepa kwa mphamvu mthupi. Imawonekera mukutopa, kufooka, kugona ndi njala. Simungathe kudya mukamaliza kalasi, makamaka mukamaonda. Muyenera kudikira ndikuyamba kudya.
Izi ndichifukwa choti m'maola oyambilira kuyeserera, mafuta amasonkhanitsidwa bwino, zomwe zimapangitsa kuti mukhale wonenepa. Kuperewera kwa chakudya mutachita masewera olimbitsa thupi kumabweretsa kufooka, kusachira bwino kwa minofu kapena m'mimba komanso kusokonezeka kwa m'mimba.
Kodi ndingadye nthawi yayitali bwanji nditatha masewera olimbitsa thupi?
Ndi bwino kuyamba kudya mukangotha maola ochepa kuchokera kumapeto kwa kulimbitsa thupi kwanu. Munthawi imeneyi, thupi limayenera kugwira ntchito m'malo ake osungira mafuta, motero limachepetsa pang'onopang'ono. Mukamadya chakudya panthawiyi, kuonda kumachedwa chifukwa chakubwezeretsanso mafuta atsopano.
Pambuyo maola 1.5-2, mutha kuyamba kudya ndipo chakudyacho chiyenera kukhala ndi zakudya zokhala ndi mapuloteni, pomwe muli ndi mafuta ochepa.
Ndikofunika kumwa madzi nthawi zonse thupi likafuna. Anthu ambiri molakwika amakhulupirira kuti madzi sayenera kumwedwa nthawi yochita masewera olimbitsa thupi kapena mutatha.
Ichi ndi lingaliro lolakwika, simungamwe zakumwa zozizira. Madzi akumwa amafunikira kuti abwezeretse kuchuluka kwa madzimadzi mthupi ndikupewa kusowa kwa madzi m'thupi, komwe kumachepetsa mphamvu.
Kodi mungadye chiyani madzulo mukamaliza masewera olimbitsa thupi?
Kusankha kwa chakudya chamadzulo kumakhala kwakukulu ndipo mutha kupanga magawo osiyanasiyana. Onsewa amasiyana ndi zomwe zili ndi ma calorie komanso amasinthasintha malinga ndi zomwe othamanga akufuna. Pali zakudya zapadera kuti muchepetse mafuta kapena, motsutsana, kuchepa thupi ndikuwotcha mafuta ochepa.
Mapuloteni chakudya
Chakudya chamapuloteni ndichisankho chabwino kwa iwo omwe amafunafuna chakudya chopatsa thanzi popanda kunenepa kwambiri kapena mafuta owonjezera. Mapuloteni ndiye maziko a thupi la munthu. Chifukwa cha iye, njira yobwezeretsa minofu ya minofu imachitika.
Kukonzekera chakudya chamadzulo ichi muyenera kugwiritsa ntchito:
- Zakudya zonenepa kwambiri: nkhuku, nkhukundembo, kalulu, ng'ombe, kapena nyama yamwana wang'ombe.
- Mazira a nkhuku.
- Nyemba.
- Bowa.
- Nsomba zokhala ndi mafuta ochepa: nsomba za pike, tuna, cod, salimoni.
- Zakudya zochepa zamkaka: yogurt, kefir ndi kanyumba tchizi.
Zamasamba ziyenera kuwonjezeredwa pazakudya izi, zimathandizira kugaya bwino chakudya, zimapatsa mphamvu ndikumakhudza chiwerengerocho. Mutha kugwiritsa ntchito mafuta a masamba okha, osaposa 1 tbsp. masipuni patsiku. Mutha kusankha zonunkhira malinga ndi zomwe mumakonda.
Tiyeneranso kukumbukira kuti ndibwino kuti tisadye chakudya chokazinga chamadzulo, chifukwa zimawonjezeranso ziwalo zam'mimba. Zogulitsa zonse zimayenera kudyedwa zosaphika, zophika, zotenthedwa kapena zophikidwa.
Chakudya Chamadzulo
Kwa nthawi yayitali, zakudya zomwe zili ndi chakudya chochepa kwambiri zimakonda masewera. Pali zakudya zamagabohydrate zomwe sizimakhudza kunenepa kwambiri kapena kupsinjika kwam'mimba. Lamulo lofunika kwambiri ndi kuzigwiritsa ntchito molondola. Ndikudya pang'ono chakudya, thupi lidzafooka.
Amapezeka muzinthu izi:
- Pasitala.
- Mkate woyera.
- Chithunzi:
- Shuga.
- Wokondedwa.
- Zam'mimba.
Kunenepa
Pofuna kunenepa, sizikulimbikitsidwa kuti muzidya chakudya mosasankha kutsatira ndondomeko yake. Njira yolondola kwambiri ndikuwonjezera kalori yazakudya zanu. Pafupifupi 200-300 calories kuphatikiza zomwe mudadya kale.
Palinso malamulo angapo pazakudya izi:
- Musamamwe zakumwa mukamadya.
- Musamadzaze thupi mukatha kudya.
- Idyani zakudya zokhala ndi mapuloteni ndi chakudya.
- Gwiritsani ntchito mkaka wamafuta.
- Onetsetsani kuti mukudya mtedza, mapeyala, ndi nsomba zamafuta.
- Tengani mavitamini.
Kuti mupeze misa, zogulitsa ndizoyenera:
- Nyama.
- Nsomba zamafuta.
- Mazira a nkhuku.
- Zakudya zamkaka zamafuta.
- Mtedza.
- Nyemba.
- Zipatso ndi ndiwo zamasamba.
Zochepa
Kudya ndikofunikira mu zakudya. Ndikofunika kutsatira ndandanda ya chakudyachi. Nthawi yabwino yodyera ndi pafupifupi 7-8 pm. Izi zidzalola kuti chakudyacho chigayike.
Mukamaliza kudya, simungakhale pansi kapena kupumula, ndibwino kuyenda kapena kugwira ntchito zapafupifupi kwa mphindi 60. Ndikofunikira pakudya kuti musadye chakudya chokazinga, zopangira ufa, msuzi m'maphukusi, chimanga, buledi woyera ndi maswiti osiyanasiyana. Pazakudya zamadzulo, gawo la magalamu 250 limaperekedwa.
Zogulitsa zochepa:
- Nyama yotsamira.
- Nsomba zonenepa kwambiri.
- Zakudya Zam'madzi.
- Masamba ndi zipatso.
- Mazira a nkhuku.
- Zipatso ndi mtedza.
Ndi zakudya ziti zomwe siziyenera kudya mukatha kuchita masewera olimbitsa thupi?
Choyambirira komanso chofunikira, mukamaliza kulimbitsa thupi, pakadutsa nthawi, pafupifupi 1.5 - 2 maola musanadye. Zakudyazo zimadalira cholinga chachikulu komanso zotsatira zake.
Pa chakudya chamadzulo komanso chothandizira, pewani zakudya zilizonse zokazinga ndi zakudya zamafuta ndi chakudya. Ndi kunenepa, zonse ndizosiyana, muyenera kudya zakudya zamafuta ndi chakudya chambiri.
Zakudya za calorie zamadzulo mochedwa
Kuti mumvetsetse kuchuluka kwama calories omwe muyenera kudya patsiku, mutha kugwiritsa ntchito fomuyi.
Kutalika x 1.8 + kulemera x 9.6 + zaka x 4.7 + 655
Chiwerengerocho chiyenera kuchulukitsidwa ndi 1.55 pa maphunziro abwinobwino ndi 1.73 pophunzitsidwa kwambiri. Nambala iyi ikhala kuchuluka kwama calories ofunikira.
Ndikofunika kudya mutatha kuchita masewera olimbitsa thupi chifukwa kudya moyenera kumathandiza kuti thupi lanu lipeze msanga.
Kuphatikiza apo, kudzera pakudya, mutha kukwaniritsa zomwe mukufuna. Ndi chakudya chogwirizana, mutha kunenepa popanda kudya nthawi zonse zonse zomwe zili mufiriji kapena kuchepa thupi popanda njala yamuyaya ndi kuperewera kwa zakudya m'thupi.
