Zizindikiro za thupi lazimayi zimathandiza kuti mafuta asungidwe m'malo osayenera kwambiri - pa ntchafu ndi m'makowa. Zomwe zimakondweretsa kwambiri munthu zimatha kuwonongeka ndi mafupa a mafuta kapena mafuta, kapena oipitsitsa - pepala lalanje. Bwanji ngati mkaziyo akuganiza kuti sakuwoneka bwino monga momwe angafunire? Yankho ndi losavuta - kuchepetsa kulemera! Koma muyenera kuchepetsa kulemera kwake, kuti mugwiritse ntchito moyenera madera. "Kodi pali chakudya chapadera kwa m'chiuno ndi miyendo, kapena kodi zakudya zingatheke pamadoko?", Mukufunsa. Alipo! Chakudya chomwe tidzakulangizani kotero, ndipo chimatchedwa - chakudya cha m'chiuno, miyendo ndi mabowo. Zakudya zimenezi sizitanthauza kudya zakudya zokha, komanso zimaphatikizapo masewera olimbitsa thupi kuti zitheke. Zakudyazi zidzachotsa kulemera kwakukulu mwachindunji pazigawo zovuta za thupi: m'chiuno, m'mako, m'mimba.
Chakudya cha miyendo ndi ntchafu chimapangidwa kuti amayi athandizire kuti mapiko awo ndi mapiko awo atheke. Koma zakudya izi zingagwiritsidwe ntchito komanso amuna, makamaka ngati ali ndi mimba. Zakudya izi zimakupatsanso kuchotsa masentimita angapo m'chiuno.
Nthawi ya chakudya cha miyendo ndi ntchafu ndi masiku 14. Panthawiyi, mukhoza kutaya makilogalamu 5 mpaka 6 a kulemera kwakukulu. Zakudyazi ndizochepa kwambiri, ndipo zimakhala ndi mlingo wa kalori wa 1200 - 1300 tsiku lililonse. Chiwerengero cha zakudya chiyenera kukhala osachepera kasanu ndipo magawo ayenera kukhala ofanana. Zamagetsi zimadya chomera chomwe chinkafuna, ndipo panthawiyi amasiya zonse zokoma ndi zonenepa. Patsani chakudya chanu cha tsiku ndi tsiku zipatso zambiri ndi ndiwo zamasamba. Ndi bwino kusiyana ndi nyengo, popeza kuti zikhoza kukhala zachibadwa, osati kutentha, ndizokwanira. Ngati n'kotheka, gwiritsani ntchito vwende, imachotsa madzi ochulukirapo kuchotsa thupi. Ngati pa nthawi ya chakudya mudasankha nyengo ya mavwende, idyani hafu ya vwende tsiku ndi tsiku. Ndikoyenera kuti tipewe kumwa mowa komanso chakudya chilichonse. Komanso pa nthawi ya zakudya muyenera kutenga multivitamin.
Malingaliro ovomerezeka a madzi, oledzera tsiku - 2 malita. Yesetsani kumwa mowa wa khofi ndi tiyi, perekani zokonda madzi amchere popanda mpweya. Ndipo, ndithudi, musaiwale kuti mutenge zotsatira za zakudya kuti muchepetse miyendo ndi ntchafu, mumayenera kuchita masewera olimbitsa thupi.
Chitsanzo cha zakudya zamakono ndi miyendo
Chakudya cham'mawa - yophika dzira, masamba saladi.
Chakudya chamadzulo chachiwiri ndi apulo ndi lalanje.
Chakudya - msuzi wa masamba, chidutswa cha mkate wakuda, madzi.
Chakudya - nyama (nkhuku kapena nkhuku) idya ndi masamba.
Chakudya - mbatata yophika ndi saladi.
Zakudya zapakhomo za Rosemary Conley
Kudya kwabwino kwa miyendo ndi ntchafu kunapangidwa ndi Rosemary Conley mmbuyo mu 1988. Mu bukhu lake akulongosola mwatsatanetsatane momwe angadye, (bukhuli liri ndi mndandanda wapadera ndi mndandanda wa zinthu zotulutsidwa) ndi kuwonjezera dongosolo lonse la maphunziro. Zakudya za m'chiuno cha R. Conley zimadalira zakudya zochepa. Monga mukudziwira kuti iyi ndi njira yotsimikiziridwa ndi yogwira ntchito, koma kunena kuti zakudya zidzawombetsa kulemera kwa miyendo kapena m'chiuno sangakhoze. Zikuoneka kuti m'chiuno ndi m'matumbo mudzataya mimba, mikono ndi chifuwa.
Zochita zochepetsera chiuno
- Kuthamanga mmalo ndi kukweza kwapamwamba. Kutalika kwa njira imodzi ndi masekondi 10-15. Njira zitatu zokha.
- Kukweza miyendo kumbali. Simungathe kuchita masewera olimbitsa thupi, muyenera kupititsa patsogolo miyendo yanu pang'onopang'ono. Zowonjezera 10 pa mwendo. Njira zitatu.
- Khalani pa mpando, finyani mpira pakati pa mawondo, kenako sungani miyendo yanu, koma mutenge mpirawo. Bwerezerani ntchitoyi nthawi 10, pang'onopang'ono kufooketsa minofu ya miyendo ndi kuchedwa mu mkhalidwe wa mavuto a masekondi asanu ndi awiri.
- Magulu. Zigawo ziyenera kuchitidwa poyika manja anu kumbuyo kwanu kapena powadutsa pachifuwa chanu. Ndibwino kuti muzichita masewera 100 patsiku. Zitha kugawidwa m'njira zingapo, mwachangu.
Ndikoyenera kuyenda zambiri, 5 km pa tsiku (ili pafupi ola limodzi kuyenda mofulumira), zidzakhalanso zothandiza kuthamanga, kudumpha ndi kuyenda.