Zakudya zomwe zimayendetsedwa zimasiyana magawo awiri a maphunziro:
- pulogalamu yamaphunziro imakhala yoyenera;
- kulimbitsa thupi cholinga chake ndikuchepetsa thupi.
Pa mfundo ziwirizi, zakudya zimasiyanasiyana, kuphatikiza kuchuluka kwa kalori. Palinso pulogalamu yapadera yamasewera yomwe imafunikira kugwiritsa ntchito chakudya chapadera, poganizira zikhalidwe zonse za wothamanga.
Kudya usanathamange
Magulu osiyanasiyana othamanga ali ndi zosankha zingapo asanakonzekere kulimbitsa thupi.
Konzani kadzutsa
Ngati munthuyo ndi wothamanga, ndiye kuti payenera kukhala kadzutsa kakang'ono musanathamange, komwe kumaphatikizapo:
- mankhwala odziwika bwino;
- mankhwala masewera olimbitsa thupi;
- mapuloteni;
- beta-alanine ndi arginine;
Pothamanga osachita akatswiri, kadzutsa wamapuloteni komanso kudya mchere wochulukirapo, mwachitsanzo, ndiwo zamasamba kapena zipatso, zimafunika.
Zakudya Zamadzimadzi
Opitilira ola limodzi ayenera kupitilizidwa kuchokera kumakilabohydrate mpaka kuyamba pulogalamu yolimbitsa thupi, pomwe chakudya cham'mawa chimaphatikizapo:
- zosakaniza zamasamba ndi timadziti ta zipatso;
- chokoleti, mipiringidzo ya chokoleti;
- pasitala kapena mpunga;
- yogati;
- oatmeal, yomwe ndiyomwe imaloledwa maphunziro asanachitike, popeza zotsala za tirigu sizingathe kudyedwa.
Ndi liti pamene muyenera kuchepetsa chakudya, kapena kuthamanga mopanda kanthu?
Pochepetsa thupi komanso kuthamanga kuti mukhale ndi mawonekedwe ena osalimbikitsa masewera, pali zoletsa zingapo pakudya ndi kadzutsa:
- kuyambira kadzutsa mpaka kulimbitsa thupi, pafupifupi maola awiri ayenera kudutsa, ngati chakudya cham'mawa sichimva bwino, ndiye osachepera ola limodzi;
- theka la ola musanathamange, madzi osapitirira mamililita mazana awiri sayenera kumwa, ndi tiyi wokoma kapena msuzi wokhala njira yabwino kwambiri. Khofi ndi zakumwa zopangidwa ndi kaboni akuyenera kutayidwa.
Otsatirawa sachotsedwa pachakudya cham'mawa:
- mbale za nyemba;
- mbatata;
- biringanya ndi kabichi;
- bowa;
- mbale zokazinga ndi nyama;
- radish ndi sipinachi.
Kuphatikiza pa mankhwalawa, lamulo loletsa kudya zakudya zopanda malire limaperekedwa.
Makhalidwe a zakudya mutatha
Kutsatira kulimbitsa thupi, njira yazakudya iyenera kutsatiridwa.
Nthawi yoti mudye
Malangizo othandizira atatha:
- mutha kumwa madzi osachepera mphindi makumi awiri mutaphunzira;
- kudya kumaloledwa ola limodzi kuchokera kumapeto kwa maphunziro;
- tiyi wokoma kapena masewera apadera amasewera ndi mphindi 20 kapena 30 mutatha kuthamanga.
Chifukwa chiyani chakudya chimafunikira
Njira iliyonse yolembetsera zolimbitsa thupi kumapeto kwa kulimbitsa thupi imalimbikitsa kubzala mafuta m'thupi, popeza atachita masewera olimbitsa thupi, nthawi yayitali yamphindi makumi asanu ndi atatu imawonekera, pomwe thupi limadzaza chakudya.
Ndi chifukwa chake ndikofunikira kuti muzidya zakudya zabwino mu ola limodzi ndi theka mutatha kuthamanga. Nthawi yomweyo, kwa akatswiri akatswiri othamanga, nthawi yayitali kuyambira pa maphunziro mpaka kudya ndi yocheperako. Ngati thupi sililandira chakudya chokwanira mutatha kuthamanga, kupirira kwa thupi kumachepa, ndipo izi zimabweretsa zotsatira zoyipa kwa othamanga.
Momwe mungabwezeretsere bwino
Mutatha kuthamanga, magwiridwe antchito am'mimba amachepetsa, chifukwa chake pali malamulo awiri odyera mukatha kuthamanga:
- kudya mukamaliza pulogalamu yophunzitsayi kuyenera kuchitika patapita kanthawi;
- zakudya zina zimayendetsedwa kuti zizidya.
Pofuna kubwezeretsa bwino, zakudya zimaphatikizapo:
- mamililita mazana atatu a ndiwo zamasamba kapena zipatso. Mwachitsanzo, msuzi wa apulo kapena phwetekere umagwira bwino ntchito;
- msuziwo ungasinthidwe ndi chakumwa cha mkaka-chokoleti kapena tiyi wokoma wokhala ndi kanyumba kakang'ono;
- chakudya chathunthu sayenera kumwa pasanathe theka la ola pambuyo pake, pomwe chakudya chimawerengedwa - magalamu limodzi ndi theka pa kilogalamu ya thupi la wothamangayo;
- Zakudyazi zimakhala ndi phala ndi mkaka wochokera ku mapira, mpunga, semolina. Poterepa, pakhoza kukhala chowonjezerapo ngati zipatso zouma kapena uchi;
- mbatata yophika kapena pasitala wokhala ndi nyama ndi oyenera kudya.
Zakudya zapadera zamasewera
Zakudya zamasewera nthawi zambiri zimadyedwa ndi akatswiri ochita masewera olimbitsa thupi, omwe amakhala ndi njira yapadera yopezera chakudya choyenera:
- njira zakumwa ndizofanana ndi zachizolowezi, koma samamwa madzi okha, koma theka la omwe amapeza, komanso magalamu asanu a amino acid complex. Chakumwa ichi chimathetsa ludzu ndipo chimadzaza mphamvu ndi chakudya;
- Mphindi makumi awiri mutatha kuthamanga, tengani vitamini C kapena ma antioxidant complexes omwe amateteza minofu ku zovuta zomwe zimapangidwa chifukwa chakuwonjezeka kwa minofu;
- ola limodzi mutatha kudya, muyenera kudzaza thupi ndi kuchuluka kwa mapuloteni ndi chakudya. Pachifukwa ichi, pulogalamu yama protein kapena mavitamini-carbohydrate imagwiritsidwa ntchito, yomwe imatha kukhala chisakanizo chouma kapena malo ogulitsa okonzeka.
Maziko a zakudya zoyenera mukamathamanga ndikuthandizira kuphatikiza kwa mapuloteni ndi ma amino acid mthupi. Zakudya zonse zamasewera mukamachita masewera olimbitsa thupi kapena zolimbitsa thupi zimakonzedweratu, poganizira momwe thupi la wothamangayo lingakhalire. Izi zimagwiranso ntchito pamlingo wothamanga wa T. T amapita apa
Za kumwa
Kumwa bwino ndi amodzi mwa maziko a pulogalamu yophunzitsira. Kusanyalanyaza boma lakumwa kumabweretsa zotsatirapo zoyipa. Mwachitsanzo, kutaya madzi m'thupi kapena mosinthanitsa ndi kuziziritsa thupi chifukwa chakutuluka thukuta kwambiri.
Mukamalemba boma lakumwa, limaganiziridwa:
- Olimba thupi othamanga;
- zofunikira zothamanga (zotsatira zake, monga kuchepa thupi);
- zokhudza thupi mbali ya thupi;
- mtunda ndi kuthamanga mwamphamvu;
- mkhalidwe wa thupi, kuphatikizapo kupezeka kwa matenda angapo, kuphatikiza matenda;
- poganizira zofunikira za mderalo ndi nyengo (kutentha kwa mpweya, chinyezi);
Lamulo lakumwa limafuna kutsatira malamulo awa:
- theka la ola musanathamange, tikulimbikitsidwa kuti muchepetse kumwa kwamadzimadzi osachepera mamililita mazana awiri;
- mukamagwiritsa ntchito madzi, madzi azikhala ochepa mpaka awiri kapena atatu ma sips pamakilomita awiri, pakakhala kutentha;
- Kumwa madzi kapena madzi aliwonse atatha maphunziro amafunika mphindi khumi ndi zisanu zokha mpaka makumi awiri atamalizidwa.
Malangizo a Zaumoyo Pothana ndi Kutaya Kunenepa
Njira yazakudya kwa munthu amene amachita masewera othamanga kuti achepetse kunenepa ndi yosiyana ndi zakudya zazikulu za wothamanga.
Kuphatikiza apo, pali malingaliro angapo omwe akuyenera kutsatiridwa zotsatira zabwino zisanachitike:
- mukachepetsa thupi, chakudyacho chiyenera kukhala gawo la pulogalamu yolemetsa, yomwe ipangidwe molumikizana ndi katswiri yemwe amaganizira zonse zomwe thupi la wothamanga lingakwanitse;
- kuchuluka kwa zopatsa mphamvu mu chakudya chanu cha tsiku ndi tsiku kuyenera kukhala kocheperako kuposa momwe mumayaka mukathamanga. Palibe chifukwa chomwe muyenera kufa ndi njala. Izi ndichifukwa choti kuthamanga kumathandizira kuyimitsa kagayidwe kake komanso kukhala ndi thanzi labwino m'thupi, komwe kumakuthandizani kuti muchepetse thupi. Ndi kusowa kwakukulu kwa ma calories, ndizotheka kupeza kuwonongeka kwakukulu mthupi;
- chakudyacho ndichabwino. Nthawi yomweyo, kuchepa kwakukulu kwa chakudya chamapuloteni sikuvomerezeka, popeza kuchuluka kwa zinthu zina kumachotsedwa, komwe kumaphatikizapo chakudya chofulumira, zakudya zolemera kapena zamafuta ndi zakumwa zingapo za kaboni;
- Kwa munthu aliyense, ndandanda ya maphunziro payokha iyenera kupangidwa posonyeza kulimba komanso kutalika kwa maphunziro, omwe adzawunikire mbali zonse za thanzi la munthu ndi thanzi lake;
- chakudyacho chiyenera kuphatikiza mapira, zipatso ndi ndiwo zamasamba zosiyanasiyana;
- patsiku, wamkulu ayenera kumwa malita awiri a madzi akumwa.
Zakudya zomwe zimayendetsedwa zimasiyana malinga ndi magulu a othamanga, popeza gulu lirilonse limakhala ndi cholinga chake chophunzitsira, kutengera momwe maphunzitsirowa amachitikira, kuphatikiza zakudya zoyenera komanso zakudya zoyenera.
Pali chinthu chimodzi chokha chomwe chimagwirizanitsa zakudya zosiyanasiyana - zakudya zomwe zimayendetsedwa ndimayendedwe azakudya zabwino. Chifukwa chake, ntchito yayikulu yazakudya ingawoneke ngati kusintha kukhala moyo wathanzi, womwe ungaphatikizepo kudya koyenera komanso koyenera.
