Idyani zakudya zowonjezera pambuyo pa zaka 45

Malingana ndi chiwerengero, amayi ambiri atakwanitsa zaka 45 ayamba kulemera ndipo izi ndi zotsatira za zinthu zambiri. Akatswiri amanena kuti amayi achikulire safunika kuti azitsatira njira zabwino ndipo ndi bwino kuganizira za zakudya zathanzi, zomwe zingakuthandizeni kuti mufike kulemera kwake. Zakudya zowononga pambuyo pa zaka 45 ndi malamulo ena omwe sangakuthandizeni kuchotsa mapaundi owonjezera, komanso kuthandizira thanzi.

Kudya kwa mkazi pambuyo pa 45 chifukwa cha kuchepa thupi

Mayi wamkulire ayenera kusiya njala, chifukwa izi zingawononge thanzi. Nutritionists akupitiriza kunena kuti chisankho chokha chokha pa msinkhu uliwonse ndi zakudya zabwino komanso moyo wathanzi .

Malamulo a kuchepa kwa zaka 45:

1. Adani akuluakulu a chiwerengero chochepa kwambiri pamasinkhu aliwonse ndi maswiti osiyana ndi zakudya. Nkhumba zonse za tirigu, m'malo mwa mbewu zonse, osakhala mabisiketi osiyanasiyana ndi mikate. Chovuta kwambiri kukana maswiti, koma pali zidule zingapo, mwachitsanzo, mmalo mwa shuga, gwiritsani ntchito uchi pang'ono kapena zipatso zouma. Idyani chipatso chokoma, komanso inalola kachakudya kakang'ono ka oatmeal ndi marshmallows.
2. Pambuyo pa zaka 45, m'pofunika kuika zakudya zomwe zimapangitsa kuti thupi likhale lolemera kwambiri. Chinthuchi n'chakuti ukalamba, minofu ya mafupa imachepa ndipo mafupa amakhala otupa. Pofuna kupewa zovuta, konzekerani mbale zosiyana siyana pogwiritsa ntchito mkaka, ndikusankha zosankha zabwino. Azimayi panthawi yopuma amakhalanso ndi zitsulo zochuluka, zomwe zimatha kubwezeretsedwa mwa kudya nyemba zobiriwira, chiwindi ndi maapulo.
3. Ponena za chiwerengerocho, komanso kulemera kwake kumathandiza kupatula tsiku lomasulidwa, mwachitsanzo, kamodzi pa sabata. Sankhani nokha chisankho chomwe sichidzapweteka. Odziwika kwambiri akutulutsidwa pa kefir.
4. Pa masiku wamba, perekani chakudya chochepa: zakudya zazikulu zitatu ndi zopsereza 2. Chiwembu chimenechi chidzateteza kuoneka kwa njala komanso chilakolako chodya china chovulaza.
5. Kwa chiwerengero cha thanzi ndi chokongola ndizofunikira komanso katundu. Chifukwa cha zaka zambiri, musagwiritse ntchito masewera olimbitsa thupi, chifukwa chakuti ulamuliro woterewu ukhoza kuvulaza kwambiri. Chinthu chovuta kwambiri kuti mutaya thupi pambuyo pa zaka 45 ndi bwino kudziyang'ana nokha mu yoga, aqua aerobics, thupi kusintha.
6. Madokotala amalangiza kuti agwiritse ntchito maphunziro ndi mavitamini ndi mineral complexes, koma musaiwale kuti zinthu zothandiza zambiri zimapezeka mu zipatso ndi ndiwo zamasamba, zomwe ziyenera kupezeka patsiku lililonse.
7. Kusunga madzi mu thupi, sikofunikira kuti munthu alemere, komanso kuti akhalebe ndi thupi labwino, lomwe, ngati lilibe madzi, limakhala louma ndi lakuda. Kuti mukhale wolemera thupi pambuyo pa zaka 45, muyambe kusintha kagayidwe kameneka, muyenera kumwa madzi oyera. Chizolowezi cha tsiku ndi tsiku ndi 1.5-2 malita.

Ndikufuna kuti ndiyankhule zomwe mungadye m'mawa, madzulo komanso madzulo. Chakudya cham'mawa, ndi bwino kusankha zakudya zomwe zili ndi makapu ndi mapuloteni ovuta. Mwachitsanzo, ikhoza kukhala gawo la phala la oatmeal ndi toast ndi mafuta kapena omelette ndi masamba. Chotupitsa chokwanira ndi choyenera chophika chotukuka, koma mukhoza kuchepetsa ndi marmalade, chifukwa mukusowa shuga. Zakudya zamasana ndi chakudya chamadzulo ndi zofanana m'madera ambiri, mwachitsanzo, ndi gawo la nsomba zonenepa kapena nyama ndi saladi. Madzulo mpaka pamwambapa, mukhoza kuwonjezera msuzi kapena zokongoletsa. Ngati mukumva njala yamadzulo, imwani kapu ya kefir.