Mafuta a mafuta olemera - ichi ndi chodabwitsa chamagetsi, chomwe chikufunika kwambiri ndi munthu wam'tawuni. Nthambi ndi chipolopolo cholimba cha tirigu, chomwe chimakhala ndi mitsempha yamtengo wapatali, chomwe chimapangitsa dongosolo lathu lakumagwira ntchito ngati koloko.
Kodi ndingathenso kulemera thupi?
Kutaya thupi kwa thandizo la bran - njira yosavuta komanso yosavuta kufotokozera. Munthu wamakono ali ndi kusowa kwa mitsempha: timasankha mikate yoyera ya tirigu, yopanda tirigu wambiri wa tirigu, timadzipangira tokha wophikidwa bwino wa ufa wosalala, umene mulibe fiber, timadya mpunga woyera, womwe umapezedwanso gawo lofunika kwambiri, idyani masamba ndi zipatso zomwe zingapangitse thupi lathu kukhala ndi tizilombo.
Ndi chifukwa cha moyo umene anthu amakono amakhala nawo nthawi zonse ndi m'mimba mwachangu komanso ntchito zosangalatsa. Ngati mutalowa zakudya ndi chimanga mu zakudya zanu - mudzaiwala msanga za kudzimbidwa ndi mavuto ena. Kuonjezera apo, chiwopsezo chimapangitsa kuti thupi liyambe kugwiritsira ntchito mphamvu yamagetsi, chifukwa chiyani mphamvu yochokera ku chakudya siidzalongosoledwa ngati mafuta. Ndipo chifukwa cha kuchuluka kwa mankhwala ngati bran, simungamve njala yonyenga, chakudya chanu cha tsiku ndi tsiku chidzachepetsedwa, ndipo mudzawona zotsatira zabwino kwambiri mu chiwerengero chanu. Nthambi imathandiza kuchepetsa kulemera mu nthawi yochepa kwambiri.
Kodi chimanga ndi chiani chochepetsera kulemera kwake?
Pakalipano, mu pharmacy iliyonse mudzapatsidwa mandimu osiyanasiyana: tirigu, rye, buckwheat, oatmeal. Tsopano iwo amabwera mosiyanasiyana, mitundu, ndi ena okoma (mtundu uwu, mwatsoka, kutaya thupi pa bransi sikungathandize). Inde, pofuna kubwezeretsa chiwerengerochi, muyenera kusankha mankhwala obadwa popanda zowonjezera. Koma ngakhale kukana zonse zomwe mungasankhe ndi dyes, shuga ndi zokoma, chisankho ndi chachikulu kwambiri.
Pa mitundu yonse yomwe ingatheke kuphulika, ndi oats omwe ali ndi katundu wodabwitsa: amatha kumwa madzi oposa 25 kuposa mavoti awo. Choncho, ngati mumasankha zakudya za oat bran, simungamve njala - ngakhale kamphindi kakang'ono, kamene kamakanizidwa, khalani ndikumverera kosalekeza.
Kodi mungatani kuti muchepetse thupi?
Pali njira zosiyanasiyana zomwe mungagwiritsire ntchito bran kuti muwonongeke. Tiyeni tione zosiyanasiyana zosiyana:
Chakudya chophweka pa chimanga ndi kefir. Mumadya monga mwachizolowezi, koma m'malo mwa chakudya chamadzulo (osati kuwonjezera) ndi mugug wa 1% kefir wothira rupiya. Mukhoza kudya malinga ngati mukufuna kufikira mutapeza zotsatira. Masewera amodzi a tsiku:
- kadzutsa : mbale ya oatmeal ndi uchi kapena mkaka;
- kachiwiri kadzutsa : zipatso;
- Chakudya chamasana : Msuzi wa saladi + kapena gawo la nyama ndi masamba;
- masewera a masana : zipatso;
- Chakudya (mosamalitsa): kefir ndi bran.
Momwe mungagwiritsire ntchito branchi kuti muwonetsere pang'ono? Njirayi ndi yofanana ndi yam'mbuyomu, koma nthawi ino galasi ya 1% kefir ndi supuni ya chimphona imagwiritsa ntchito kadzutsa, chakudya chamasana ndi chakudya chamadzulo. Mungathe
Zakudya mu bran zimakhala pang'onopang'ono. Pankhaniyi, gawo lililonse la magawo anu liyenera kudulidwa hafu (kapena kuyamba ndi lachitatu), nthawi iliyonse musadye kudya supuni ya rupiya ndikumwa ndi magalasi awiri a madzi. Kotero mukhoza kudya masabata 2-3.
Malingana ndi kusankha komwe mungasankhe, mutayalemera mwamsanga kapena pang'onopang'ono. Komabe, pali nthawi zonse: kuchepa kwa thupi kwa munthu - pafupifupi 1 makilogalamu pa sabata. Ndi kutayika uku kulemera, kusintha kwabwino kumapezeka mu thupi, ndipo kulemera sikudzabwerera mwamsanga.