Kutsegula tsiku - chifukwa chiyani mukusowa, ndizomwe mungasankhe, momwe mungagwiritsire ntchito?

Kuyeretsa thupi lanu, ndiko kuti, "kusintha dongosolo," mungagwiritse ntchito tsiku lotsitsa. Anathandizanso kuti ataya thupi. Pali malamulo ena a bungwe lothandizira kutsegula ndi kuchuluka kwa zosankha, kotero pali chinachake choti musankhe.

Nchifukwa chiyani tikusowa masiku osala kudya?

Anthu ambiri amvapo za kutulutsidwa, zomwe zingakhale ngati kupumula kwa thupi. Icho chimachokera ku zovuta zoletsedwa menyu, zomwe ziri ndi chimodzi kapena ziwiri zazinthu. Sikoyenera kuti tizigwiritse ntchito kamodzi pa sabata. Zosankha zambiri zimadziwika, koma masiku abwino kwambiri sayenera kukhala ndi caloriki pamwamba pa kcal 1000. Ndibwino kuti mukambirane ndi dokotala musanafike izi.

Kutsegula masiku kumapangitsa kuti chakudya chilichonse chikhale chothandiza, pamene akuwongolera ntchito yogwiritsira ntchito zakudya zamagetsi ndikuyambitsa njira zamagetsi. Amathandizira pakakhala zolemetsa panthawi yolemetsa kumachepetsa kuchepa, ndipo muyenera kuyamba kuyambiranso. Kuwonjezera kwina kutsegula ndi imphamvu ya impso zomwe zingathandize kuchotsa madzi owonjezera komanso kusintha matumbo.

Kodi mungagwiritse ntchito bwanji tsiku losala?

Kuti mutulutse katundu kuti mubweretse phindu lokha, nkofunika kuti muzilichita molondola, zomwe ndi zofunika kulingalira zotsatila zina kuchokera kwa akatswiri:

1. Pamene mukukonzekera tsiku la kusala kudya, ndi bwino kukonzekera kale, kuchotsa mafuta ndi chakudya cholemetsa kuchokera ku menyu yanu tsiku limodzi.
2. Sikofunikira pakuletsa kudya kuti muzichita masewera olimbitsa thupi, chifukwa thupi lidzafooka. Zidzakhala zokwanira kutikita minofu, zomwe zidzakuthandizani kuti thupi lanu lizikhala bwino komanso limalimbikitsa kuyeretsa.
3. Ndi bwino kusinthanitsa mitundu yosiyanasiyana ya masiku a kusala, zomwe zingakuthandizeni kukwaniritsa zotsatira zabwino.
4. Sitikulimbikitsidwa kugwiritsa ntchito mankhwala osokoneza bongo komanso ma diyosetiki pa nthawi yomwe akumwa, mwinamwake zingakhale zovulaza thanzi.
5. Malamulo a tsiku la kusala kudya amasonyeza kuti mumayenera kumwa madzi okwanira 2-3 pa tsiku.
6. Ndikofunika kusiya kutulutsidwa pang'onopang'ono. Ngati mukukonzekera kusinthana ndi zakudya zoyenera, ndiye nthawi yabwino kwambiri.
7. Sakanizani thupi 1-2 pa sabata. Ngati mumagwiritsa ntchito mobwerezabwereza, mukhoza kuwononga umoyo wanu.
8. Chololedwa chokwanira cha mankhwalawa chagawidwa mu magawo ofanana, omwe amadya tsiku lonse, zomwe zingakuthandizeni kuiwala za kumverera kwa njala.
9. Ndikoletsedwa kugwiritsa ntchito mchere ndi zonunkhira panthawi yotulutsa katundu, chifukwa iwo adzasungira madzi m'thupi, zomwe zidzalimbikitsa maonekedwe a ziwombankhanga.

Kodi masiku akusala ndi chiyani?

Pali mitundu yosiyanasiyana yotsula, mwachitsanzo, ikhoza kukhala yosiyanasiyana kuyambira masiku atatu mpaka atatu. Musanadziwe momwe mungakonzekere tsiku losala, muyenera kumvetsetsa cholinga chomwe chidzagwiritsidwe ntchito:

1. Kutaya thupi . Amakhulupirira kuti njira yabwino yothetsera vuto ili ndi "zakudya" zomwe zimagwiritsidwa ntchito pogwiritsa ntchito msuzi wa masamba .
2. Kuyeretsa thupi . Sankhani kumasula zakudya zomwe zili ndi fiber, zomwe zimatsuka m'matumbo, kuchotsa poizoni ndi poizoni.
3. Kutentha mafuta. Pofuna kupititsa patsogolo ndondomekoyi, ndikulimbikitsidwa kuti musankhe mapuloteni masiku, pakhomo tchizi, nkhuku kapena nkhuku nyama.
4. Kwa kusungidwa kwa madzi . Kuti athetse mkodzo, mankhwala omwe ali ndi potaziyamu wambiri ndi kusungidwa kwa mchere kumafunikira. Njira yabwino ndi mpunga wosatulutsidwa.

Kodi mungadye chiyani tsiku losala?

Pali chiwerengero chachikulu cha zosankha za thupi, zomwe zigawidwa malinga ndi zosiyana. Pali masiku osiyanasiyana otsegula:

1. Zakudya . Izi zikuphatikizapo kudya zipatso, ndiwo zamasamba, buckwheat ndi phala la mpunga ndi zakudya zina zofanana. Sankhani zakudya zomwe zimakhala ndi mavitamini ovuta komanso zowonjezera.
2. Mafuta . Gululi limaphatikizapo mkaka, kirimu wowawasa komanso zakudya zokoma.
3. Mapuloteni . Mtundu wotchuka kwambiri wotsegula, umene umalola kuti nyama, nsomba, kanyumba tchizi kapena yogurt azigwiritsa ntchito.

Kutsegula tsiku - kwambiri

Pali njira zambiri zoti mutulutsire masiku omwe amapereka zotsatira zabwino ndipo ali otchuka. Masiku abwino oti munthu awononge thupi ndi thupi lake ndi omwe adasankhidwa kuti akambirane ndi dokotala, chifukwa zizindikiro za thupi zimayenera kuganiziridwa. Kuwonjezera apo, m'pofunika kuika maganizo anu pa zokoma zanu, kotero kuti mankhwala omwe amasankhidwa amakukondani, ndipo akhoza kuchitika kwa kanthawi.

Kutsegula tsiku pa kefir

Chochita chotchuka kwambiri chomwe chidzakulitsa ntchito ya thupi, ndipo chidzalimbikitsa kulemera kwa thupi. Kefir ili ndi mavitamini , mavitamini, mchere, mabakiteriya, yisiti ndi zina. Kefir kutsegula tsiku ndibwino kwa anthu omwe sali oletsera ku mkaka. Muyenera kusankha zakumwa zomwe zinatulutsidwa osati masiku atatu apitawo ndipo mafuta ake sali oposa 5%. Mtengo wa tsiku ndi tsiku ndi 1.5 malita, womwe umagawidwa magawo asanu. Mukhoza kusankha tsiku loti tipeze tchizi ndi tchizi, zomwe zakumwa zimaphatikizapo 3 tbsp. makapu a kanyumba tchizi.

Kutsegula tsiku pa buckwheat

Groat iyi ndi yothandiza kwambiri, chifukwa imaphatikizapo mitundu yosiyanasiyana ya macro-ndi microelements, komanso mavitamini. Kuphatikiza apo, ili ndi lysine, yomwe ndi yofunika kwambiri kuti pakhale kashiamu. Mitundu yosiyanasiyana yotulutsa katundu, kuphatikizapo buckwheat, kuthandiza osati kuti ukhale wathanzi kuchokera mkati, komanso kuwonetsetsa khungu, tsitsi ndi misomali. Kuti mukwaniritse zotsatira zapamwamba za grits simufunika kuphika, koma kuba.

Kwa thupi silinasowe mapuloteni, mukhoza kuphatikiza buckwheat ndi yogurt. Ndikofunika kutenga 0,5 kg ya buckwheat ndi 1 lita imodzi ya kefir. Ngati mukufuna, mankhwalawa akhoza kusakanizidwa kapena kudyedwa mosiyana. Kuphatikizana kumeneku kumakhala ndi thupi losavuta laxxative thupi, lomwe lingakuthandizeni kukonza bwino ndi kubwezeretsa matumbo. Kutulutsa tsiku kungatheke pa buckwheat ndi maapulo obiriwira, osagwiritsa ntchito zidutswa zitatu.

Kutulutsa tsiku pa mpunga

Ngati mpunga uli ngati mpunga, ndiye osankha kuti uwutulutse. M'mawonekedwe ake pali mavitamini a gulu B, mineral ndi mapuloteni. Zina mwa potaziyamu, zidzathandiza kuchotsa mchere wochuluka kuchokera mthupi. Ndikofunika kuganizira kuti pali anthu omwe ali ndi chifuwa cha gluteni, chomwe chili mu mpunga. Kuwongolera kulemera kotereku kwa masiku olemetsa, pamene amachepetsa kuyamwa ndi kuchepetsa kupatsa mphamvu . Ndi bwino kusankha wosakaniza kapena mpunga wamtchire. Kwa tsiku mukhoza kudya 1 kg ya tirigu, osaiwala madzi. Sungani koyamba usiku, ndiyeno wiritsani mu 0,5 malita a madzi.

Kutulutsa tsiku pa zipatso

M'ndandanda wa munthu amene amayang'anira thanzi, payenera kukhala chipatso, chokhala ndi mavitamini ndi mchere. Kuphatikiza apo, iwo ali ndi zitsulo, zomwe zimachotsa zinthu zovulaza m'thupi, ndipo zimapangitsa kuti chimbudzi chikhale bwino. Pa tsiku losala kudya pa zipatso liri ndi zizindikiro zake:

1. Sankhani mtundu umodzi wokha wa zipatso, kuchuluka kwake komwe sikuyenera kukhala oposa 2 kg.
2. Zaletsedwa kugwiritsa ntchito zipatso zabwino, mwachitsanzo, yamapichesi, nthochi kapena mphesa, chifukwa ali ndi mtengo wapamwamba wa caloric.
3. Zomwe zili zotetezeka komanso zothandiza kwambiri ndikutulutsa tsiku pa maapulo, plums, mavwende, persimmons ndi citrus.

Kutulutsa tsiku pa masamba

Kuonjezera apo, mu ndiwo zamasamba muli mavitamini ndi minerals ambiri, ali ndi zakudya zovuta kwambiri, zomwe zimapitirizabe kumveka bwino. Pali zitsamba zam'madzi, zomwe zimathandiza kuyeretsa m'mimba ndikuchepetsa njala . Zimathandiza mpumulo woterewu kuti apititse patsogolo chimbudzi. Pali njira zitatu zomwe mungasinthire, koma mulimonsemo, chiwerengero cha ndiwo zamasamba ndi 1.5 makilogalamu.

1. Kutulutsa tsiku pa nkhaka kapena masamba ena obiriwira ndi abwino m'chilimwe. Simungathe kusankha mtundu umodzi wa ndiwo zamasamba koma mugwiritseni ntchito kuphatikizapo kabichi, tomato ndi nkhaka. Kwa iwo amaloledwa kukonzekera saladi, popanda zowonjezera, mwachitsanzo, mafuta.
2. Njira yachiwiri yotulutsira ndi masamba owiritsa. Njira yotchuka kwambiri ikuphatikizapo kugwiritsa ntchito kabichi, ndi mitundu ina yodziwika, monga mutu woyera kapena broccoli.
3. Pofuna kutulutsa tsiku, zamasamba zimakhala bwino. Kuphika mphodza kungagwiritsidwe ntchito katsitsumzukwa, zukini, tsabola, chimanga ndi nandolo. Kumbukirani kuchuluka kwaloledwa. Zomera zonse, kuthira madzi pang'ono ndikuphika kwa mphindi 10.

Kutsegula tsiku pamadzi

Njira yovuta kwambiri yotsitsa, yomwe ingagwiritse ntchito anthu wathanzi ndi ophunzitsidwa, chifukwa tsiku lonse mudzangomwa madzi popanda mpweya. Mtengo wa tsiku ndi tsiku wa madzi umasiyana ndi 1.5 mpaka 4 malita. Kumwa kutsegula tsiku kumatengera ola lililonse osati magalasi awiri m'maselo ang'onoang'ono. Tsiku lotsatira m'mawa imalimbikitsanso kumwa madzi ndi kuwonjezera pa menyu karoti yaiwisi yomwe ingathandize kuchotsa poizoni m'thupi. Chakudya chamasana ndi chakudya chamadzulo sichidya zakudya zokhazokha zokha.

Kutsegula tsiku pamene ali ndi mimba

Kuchotsa akazi pa udindo kumalangizidwa kokha ndi chilolezo cha dokotala. Cholinga chake chachikulu ndikuthandizira ntchito za ziwalo, kufulumizitsa kagayidwe kabwino ka madzi, kuchotsa madzi owonjezera komanso kusintha njira za anabolic. Kutsegula tsiku kwa amayi oyembekezera kumalimbikitsidwa kulemera kolemera , kunenepa kwambiri, gestosis, kudzimbidwa ndi zosavomerezeka mu ntchito ya kapangidwe ka zakudya. Kutsegula amayi a tsiku lomwelo pa udindo ayenera kutsatira malamulo:

1. Nkofunika kuti musalole kumverera kwa njala, choncho pitani ku chakudya chogawikana, kudya chakudya maola awiri.
2. Gwiritsani ntchito zoletsedwa mu chakudya sizothandiza kuposa kamodzi pa sabata, mwinamwake sizidzabweretsa zabwino, koma kuvulaza.
3. Phindu la calorific la tsiku lomasula siliyenera kukhala losachepera 1500 kcal.
4. Ndi bwino kusankha kumasula pa kefir, buckwheat kapena maapulo.