Masewera a masewera olimbitsa thupi

Kudyetsa masewera olimbitsa thupi n'kofunikira kwa anthu omwe nthawi zambiri amachita masewera olimbitsa thupi. Ndikofunika kuti zakudya izi zikuphatikizapo mchere, amino acid ndi mavitamini .

Maseŵera olimbitsa thupi azimayi ndi abambo sikuti amangofuna kuwonongeka kwa makilogalamu oposa, komanso kukonzanso thupi, kapena m'malo ake ovuta.

Malamulo ofunikira ndi zigawo zikuluzikulu za zakudya

Tsiku lililonse munthu ayenera kulandira zinthu zopitirira 50. Kuonjezera apo, zakudya zamasewera kwa abambo ndi amai kuti zisawonongeke ziyenera kukhazikitsidwa ndi chakudya ndi mapuloteni. Zakudya zoterezi ziyenera kukhala:

1. Zakudya zamadzi, zomwe ndizo magwero aakulu a mphamvu. Anthu omwe akuchita masewera, ndizofunika kuti tsiku lililonse chakudya cha 55% chikhale ndi chakudya. Pali chiwerengero chomwe chingakuthandizeni kudziwa kuchuluka kwa ndalama zomwe mukufunikira: pa 1 kg ya kulemera mukufunikira 5 g wa chakudya.
2. Mapuloteni, omwe ndi chinthu chofunika kwambiri cha minofu ya thupi. Zambiri zake ndi pafupifupi 15 peresenti ya kuchuluka kwa mankhwala. Kwa othamanga akulimbikitsidwa kuti adye mapuloteni akugwedezeka.
3. Mafuta, kuchuluka kwake komwe sikuyenera kukhala 30 peresenti ya chiwerengero cha zinthu patsiku. Ndikofunikira kuti musankhe mafuta abwino, mwachitsanzo, mtedza, mafuta a azitona kapena avocado.
4. Mavitamini ndi mchere zimayenera kuti thupi likhale logwira ntchito.
5. Madzi, omwe pamasewera, amatayika kwambiri. Chifukwa cha ichi, muyenera kumangokhalira kudzaza malire. Kuti muchite izi, tsiku lililonse muyenera kumwa pafupifupi 1.5 malita a madzi.

Kuti mupeze zakudya, muyenera kutsatira malamulo ena:

1. Zakudya zamasewera zingathe kukhalapo kwa nthawi yaitali ndipo zikhoza kuwerengedwera mu dongosolo la zakudya kwa othamanga.
2. Zakudyazi ziyenera kukhala zosiyanasiyana kuti musadetsedwe ndi zakudya zoterezi.
3. Zakudya za tsiku ndi tsiku zisakhale ndi 1800 kcal.
4. Kudya zakudya zing'onozing'ono komanso osachepera 4 pa tsiku.

Menyu ya masewera olimbitsa thupi

Mukhoza kusinthiratu zakudyazo mwa kusankha zinthu zabwino kwambiri.

Menyu yamakono:

Chakudya cham'mawa - phala, yophika pamadzi, mkaka, mazira ndi zipatso.

Chakudya - nyama yowonda kapena nsomba, yophika kapena yophika, inkadya masamba ndi zipatso.

Chotupitsa - mafuta a mafuta ochepa kapena yogurt, komanso zipatso .

Kudya - kuphika mu nsomba ya uvuni ndi nkhuku, komanso saladi ya ndiwo zamasamba.

Kumbukirani kuti kuwonjezera pa zakudya zoyenera zolemetsa kumafuna kuchita masewera olimbitsa thupi nthawi zonse.