Kawirikawiri akazi ngati moto amawopa mawu akuti "kukula kwa minofu" ndipo sizosadabwitsa, chifukwa tikufuna kukhala okongola kwa amuna, komanso kuti tisamawoneke ngati iwo. Komabe, akatswiri amayesa kutitonthoza mwa njira iliyonse yomwe tingapezerepo: pazigawo za "minofu" yamwamuna (yonse yogawa minofu pamodzi ndi chiwerengero chawo chonse), mkazi amafunika kuchulukitsa msinkhu wa testosterone mobwerezabwereza. Ndipo izi, zotheka, zimatheka ndi testosterone ndi steroid zowonjezereka.
Kotero, iwe ukhoza kusuntha mopanda mantha. Tsopano zatsala zokha kuti mudziwe chomwe chiyenera kuchitidwa kuti muyambe kukula kwa minofu. Choyamba, chifukwa cha kukula kwa minofu mukufunikira kuphunzitsidwa mphamvu , koma minofu imakula osati nthawi, koma pambuyo pa makalasi ndipo pakadali pano chakudya chabwino cha minofu chidzatithandiza.
Malori
Monga mukudziwira, kuti muchepetse thupi muyenera kuonetsetsa kuti kuchuluka kwa ma calories kudyetsedwa kunali kocheperapo ndalama zomwe mwataya. Ndipo apa-mosiyana. Koma calories kalori ndi osiyana, muyenera moyenerera kusankha chiŵerengero cha mapuloteni-mafuta-mafuta, kuti athandize minofu, osati mafuta ambiri. Choncho, tsiku lililonse muyenera kudya 200-300 kcal kuposa momwe inu mumataya.
Zakudya
Matenda a metabolism a amayi ochokera ku metabolism a amuna amasiyana, mwinamwake, chimodzi chokha - kagawodididwe kake kagayidwe kabakiteriya. Popeza timasintha mavitamini m'magulu, zakudya zathu ziyenera kukhala zotsika kwambiri m'thupi, koma zazakudya zomwe timachoka, zikhale zochepa zokha. Gawo la chakudya mu zakudya zowonjezera minofu ziyenera kukhala 40%.
Mafuta
Simungathe kudzipatula opanda mafuta "othandiza", omwe ndi - polyunsaturated mafuta acids. Iwo ali ndi udindo wowotcha mafuta aakulu, ali ndi mndandanda wautali kwambiri wa zothandiza katundu. Tidzawapeza mu nsomba zamadzi. Mu zakudya zabwino zowonjezera minofu, kuchuluka kwa mafuta kudzakhala 20%.
Mapuloteni
Mitundu - imakhala ndi mapuloteni, ndipo popanda iwo sitingathe kupirira ndi ntchitoyi. Gwero la mapuloteni ayenera kudya tsiku ndi tsiku mankhwala a lactic acid. Mkaka wa mkaka umaonedwa ngati chakudya chamtundu wonse, ndipo sichiyenera kuphatikizidwa ndi mankhwala ena onse. Kuwonjezera apo, kamodzi patsiku, muyenera kudya chinachake kuchokera ku nyama (koma osati mankhwala omaliza)! Likani kapena yophika. Chiwerengero cha mapuloteni omwe amadya kukula kwa minofu ayenera kukhala 40%.
Mavitamini ndi fiber
Zipatso ndi ndiwo zamasamba, choyamba, kubwezeretsanso mavitamini ndi zofunika kwambiri kwa maselo a m'magazi. Perekani zokondweretsa zipatso zowawa, chifukwa zotsekemera - izi ndizo zomwe zimadya mwamsanga zomwe zidzatulutsa makoswe anu okoma ndi okoma. Mulole kumwa zipatso kumakhalanso chakudya chosiyana, osati chotukuka.
Palibe chakudya chachangu
Kugwiritsa ntchito chakudya chachangu sikungokhala kovulaza, komanso kulipira. Dziyeseni nokha kutenga chakudya kuchokera kwanu. Chakudya kuchokera ku chakudya chodziwika chimakhala ndi chakudya chokhazikika, mafuta owononga, zakudya zowonjezera komanso zakudya zowonjezera, izi sizikuphatikiza ndi moyo wathanzi, kupita kunyumba kwathunthu, sizothandiza kokha minofu kukula, komanso mkhalidwe wa thanzi.
Madzi
Kotero ife tinaphwanya zakudya zonse zofunika kuti minofu ikule. Koma musaiwale za madzi. Madzi mu mawonekedwe ake oyera tsiku ndi tsiku ayenera kukhala osachepera 1.5 malita. Nthawi zambiri timasokoneza ludzu ndi njala.
Zowonjezera zakudya
Ngati mukukonzekera mpikisano, ndiye kuti mumasowa zakudya zamasewera monga zakudya zosiyanasiyana. Komabe, ngati mukufuna kudzilemera nokha, kukongola ndi thanzi, ndiye kuti simusowa kuti muzichita masewera olimbitsa thupi. Popeza mutasiya zonse zotheka "mapuloteni", mumataya kwambiri kulemera kwanu komanso mphamvu yanu. Samalani zakudya zachilengedwe ndi zathanzi.
Zonse zomwe zatsala tsopano ndikulowa mu holo ndikuyamba maphunziro opanda mantha!