Zambiri za zakudya ndi njira zochotsera mapaundi owonjezera zakhala zanenedwa zambiri, koma kuti mudziwe zambiri za momwe mungapezere msanga zosavuta, koma pali njira zingapo zomwe zingakuthandizireni kulemera.
Kodi ndingatani kuti ndichedwe msanga posintha zakudya zanga?
Nthawi yomweyo ndi bwino kufotokozera kuti ngati cholinga cha munthuyo sikuti chikhale ndi mafuta okha, koma popanda kuwonongeka kwa thanzi, m'pofunika kusiya njira yomwe imatchedwa "Ndimadya zonse," chifukwa izi sizigwira ntchito. Chinthu choyamba chomwe mungachite kuti mukhale wolemera ndikusintha zakudya ndi kuphatikiza chakudya chambiri monga nkhuku, Turkey, buckwheat, mkaka. Mapuloteni amafunikira kuti minofu ikhale yambiri, choncho iyenera kukhala pafupi 55 mpaka 55% ya chakudya cha tsiku ndi tsiku.
Kenaka, muyenera kuwonanso nthawi ya kudya ndi chiwerengero cha zosakaniza tsiku lililonse. Choyenera, kadzutsa ndi kofunikira mu 20-30 mphindi munthu atadzuka, ora limodzi ndi theka pambuyo pake apangidwe chotupitsa, ndiye pambuyo pa maola 2-2.5 muyenera kudya chamasana. Pakati pa chakudya chamasana ndi chakudya chamadzulo, mumayenera kudya chakudya china, chomwe chimatchedwa masewera a masana, komanso musanayambe kugona mkaka wa mkaka kapena kefir.
Tsopano tiyeni tiyankhule za mndandanda wabwino kwambiri, kutsatira zomwe mungathe, kufulumira kuchira, ndi kulemera bwino. Mwachitsanzo, chakudya cha tsiku ndi tsiku chikhoza kuoneka ngati ichi:
- Chakudya cham'mawa - tchizi cha kanyumba ndi uchi, zipatso ndi mtedza, tiyi kapena khofi, sandwich ya mkate wa tirigu ndi tchizi kapena nyama yachilengedwe, nthochi.
- Chotupitsa - mkaka wa mkaka ndi chophimba cha tirigu ndi uchi, zipatso.
- Chakudya - gawo limodzi la msuzi uliwonse, mpunga wophika, masamba a saladi ndi kuvala mafuta , gawo la nkhuku zophika, tiyi kapena khofi ndi mchere, monga ayisikilimu.
- Zosakaniza - mkaka wa mkaka kapena yoghurt, chipatso.
- Chakudya - buckwheat ndi Turkey ndi saladi ya masamba, kapena mbatata yophika ndi nsomba yotentha.
- Asanagone, mkaka wa mkaka kapena kefir.
Zakudya ndi Zakudya zomwe zimalola kuti mwamuna ndi mwamuna ayambe kuchira msanga, mwachitsanzo, monga chotupitsa, mungagwiritse ntchito zakudya zamkaka, zokongoletsa, mphodza, nyemba kapena masamba. Choncho, mndandandawo udzakhala wosiyana kwambiri, ndipo simudzamva zowawa chifukwa chotsatira ndondomeko ya zakudya.
Kodi mwamsanga mungakhale bwino bwanji ndi anthu oonda, kuchita masewera?
Kuti mukhale osakanikirana, mungathe kupita ku maphunziro amphamvu. Kunyumba, mkazi ndi mwamuna amatha kuchira mwamsanga kuchokera ku zochita zamphamvu. Anyamata amalimbikitsidwa kuchita mapulaneti, kukwera mmwamba pamtanda, kuchita masewera olimbitsa thupi ndi maulendo otukumula ndi otukumula.
Atsikana angathe kuyesa kugwiritsa ntchito mavidiyo osiyanasiyana monga olemba a Denise Austin, Gillian Michaels. Ntchito zoterezi zikhoza kuchitidwa mosavuta pakhomo, pokhapokha pokhapokha pokhapokha pokhapokha pokhapokha pokhapokha pokhapokha pokhapokha ngati Disee Austin ali ndi zovuta zogwirira ntchito, zomwe zidzakonzedweratu kuthetsa vutoli.
Ngati mavidiyo sangathe kugwiritsidwa ntchito, mukhoza kuchita zozizwitsa ngati mukukweza thupi ku malo osakanikirana, kukankhira mmwamba, masewera olimbitsa thupi. Chiwerengero cha njira zolimbitsa thupi ziyenera kukhala 2, koma osaposa 4, ndipo chiwerengero cha kubwereza chimadalira matenda anu, mukhoza kuyamba ndi 5 - 10, pang'onopang'ono kuwonjezera chiwerengero chawo. Musaiwale kutambasula, kotero minofu ingapeze maonekedwe okongola mwamsanga. Ndikwanira kuti aphunzitse masiku 3-4 kwa mphindi 30-40, choncho ngakhale mtsikana wotanganidwa kwambiri akhoza kupereka nthawi ya maphunziro.