Kuthamanga ndi masewera otchuka kwambiri komanso njira yothandiza kwambiri yochepetsera thupi mukatsatira malangizo azakudya. Simungachite popanda chakudya choyenera. Palibe zoletsa zapadera pazakudya, koma momwe mumawapangira mopanda malire, zachidziwikire, zotsatira zake zimakhala zabwino.
Ndikudya pang'ono komanso kuthamanga, tsiku ndi tsiku, mutha kutaya makilogalamu 5-10 m'mwezi. Simungathamange tsiku lililonse, chifukwa thupi lanu ndi minofu yanu iyenera kuchira.
Kusewera pamasewera kuli ndi maubwino ambiri: kumalimbitsa dongosolo lamanjenje, komanso mudzakhala osangalala nthawi zonse komanso osangalala tsiku lonse, chifukwa mukamasewera, kumasulidwa kwa ma endorphins kumapangidwa muubongo, komwe kumabweretsa chisangalalo. Komanso, masewera olimbitsa thupi amathanso kutopa komanso kupweteka mutu.
Ndi nthawi yanji yomwe simuyenera kudya mukamaliza maphunziro?
Mutatha kuthamanga, mafuta amasowa m'thupi ndipo thupi limatenga mafuta omwe mumatha kuwachotsa.
Chifukwa cha izi, ndizosatheka kudya chakudya cholemera mutaphunzira, chomwe chili ndi mafuta ambiri, chifukwa mwanjira imeneyi simudzapeza zotsatira zake. Koma izi sizitanthauza kuti simungamwe - m'malo mwake, mutha kumwa madzi ochuluka momwe mungafunire. Muthanso kumwa tiyi wobiriwira kapena zakumwa za zipatso kutengera zipatso zachilengedwe, koma wopanda shuga.
M'mawa
Ngati muthamanga m'mawa ndipo cholinga chanu ndikuchepetsa thupi, ndiye kuti simuyenera kudya mphindi 60 mutangolimbitsa thupi. Koma ngati mukufunadi, yesetsani kusokoneza njala yanu ndi madzi, tiyi wopanda shuga, ngati njira yomaliza, idyani apulo mutapuma mphindi 30. Komanso, mphindi 40-50 musanalowe kulimbitsa thupi, mutha kukhala pansi ndi oatmeal ndikumwa kapu yopanda shuga, zimathandiza kuti musangalale.
Masana
Ngati mukuchepetsa thupi, ndiye kuti chakudyacho chigawidwe 5-6 masana, magalamu 200-300 pakatumikira. Ngati sikokwanira, onjezerani gawolo, koma chinthu chachikulu sichili pabedi osati chakudya cham'mawa, chifukwa awa ndi magulu awiri azakudya omwe angakhudze kwambiri kulemera kwanu, komanso kulimbitsa thupi kwanu.
Madzulo
Ngati mutatha kuthamanga nthawi yomweyo kukagona, mutha kumwa kefa theka la kefir ndi mafuta peresenti imodzi, osatinso (kefir ndichofunikira kwambiri pakuchepetsa thupi). Kapena idyani magalamu 120-150 a kanyumba wopanda mafuta.
Kuchuluka kwa madzi mutatha kuchita masewera olimbitsa thupi
Amakhulupirira kuti mukamaphunzira musamamwe konse. Komabe, sichoncho. Mutha kumwa momwe mungafunire. Ngati mukufuna kupha njala, idyani apulo.
Mukamaliza maphunziro a maola awiri, mutha kumwa madzi, makamaka pamlingo wosapitilira 1 litre. Ndipo mkati mwa maola 6 mutaphunzitsidwa, yesetsani kudzazanso madzi amthupi mwanu ndi 25-50%. Kumbukirani: pali pafupifupi mamililita 80 amadzi pa kilogalamu imodzi yolemera.
Makhalidwe a zakudya mutatha
Ola limodzi mutaphunzitsidwa, muyenera kudzaza thupi ndi chakudya, apo ayi limatha kuyambitsa chiwindi, komanso kusokoneza zotsatira za kulimbitsa thupi kwanu. Kusinza.
Pali pafupifupi gramu imodzi ya chakudya pa kilogalamu ya thupi. Mu magalamu 100 a phala (oat kapena buckwheat) pali pafupifupi magalamu 70 a chakudya ndi magalamu 20 a mapuloteni, omwe adzakwaniritse thupi lanu ndi chakudya.
Mukangomaliza maphunziro, muyenera kuyambiranso zakumwa zamahydrate pang'ono, izi zitha kuchitika mothandizidwa ndi timadziti: zipatso, phwetekere, mphesa kapena mapuloteni.
Mungadye chiyani?
Mukasewera masewera aliwonse omwe mwanjira inayake amakhudzana ndi kuchepa kwa thupi (osati kungothamanga), simuyenera kukana chakudya, makamaka mukamaliza maphunziro. Muyenera kuyesa kudya zakudya zopanda mafuta, zomwe zili ndi zomanga thupi komanso zopatsa mphamvu. Kupatula apo, zotsatira za maphunziro anu ziyenera kukhala zowoneka bwino.
Chifukwa chake, yesani kudya:
- Zakudya za mkaka zomwe zili ndi mafuta ochepa (kanyumba kanyumba, mkaka wophika wofukiza, kefir);
- Mapuloteni ayenera kutengedwa kuchokera ku nyama (nkhuku kapena ng'ombe);
- Mazira nawonso ndi gwero lalikulu la mapuloteni ndipo amadya bwino chakudya cham'mawa;
- Idyani nsomba - gwero lofunikira la mapuloteni;
- Ndi bwino kutenga chakudya kuchokera ku chimanga (buckwheat, oatmeal, mapira, semolina);
- Ndipo idyani zipatso zambiri, mulinso mavitamini ambiri othandiza.
Zakudya ndi zakumwa zoletsedwa
- Madzi ampweya (ngakhale wopanda shuga)
- zakudya zamafuta,
- tchipisi,
- osokoneza,
- chiponde chamchere kapena chokometsera,
- Mbewu ndi shuga wowonjezera (m'malo mwake, ndibwino kuwonjezera kupanikizana kapena zipatso zouma).
Anthu ambiri, kuyambira njira yochepera thupi, amalakwitsa zambiri. Mwachitsanzo, pali malingaliro ena otchuka omwe amati simungathe kudya pambuyo pa 18:00. Zachidziwikire, ngati mukudya popanda kuchita masewera, ndikugona pa 21-22: 00, ndiye kuti mutha kuchita izi.
Koma munthu akamasewera masewera ochepetsa thupi, amafunika kudya ataphunzitsidwa komanso asanaphunzitsidwe. sipafunika kugwiritsa ntchito mopitirira muyeso mapuloteni, m'malo mwa chakudya. Zolakwitsa zonsezi zimatha kukhala mavuto ogona, matenda am'mimba, komanso kuchepa kwa chitetezo chamthupi.
Komanso, musaiwale kupumula mukamasewera masewera.
