Ataganiza zochepera thupi, kugula zolembera ku masewera olimbitsa thupi, kapena, kuti muthe kulemera kwa minofu, m'pofunikira kuyambiranso zakudya zanu pamodzi. Chofunika kwambiri ndi zakudya zoyenera panthawi yophunzitsidwa, chifukwa zidzadalira pa izi, kaya mafuta owonjezera akusandulika minofu. M'nkhaniyi, nkhaniyi idzaphimbidwa.
Zakudya zoyenera mukamachita masewera olimbitsa thupi
Izi ziyenera kutchulidwa mwamsanga kuti thupi siliyenera kusowa zakudya. Koma apa pali mbali yapadera: Zakudya zophweka zimayenera kusinthidwa ndi zovuta, kuwonjezera kuchuluka kwa mapuloteni mu zakudya, ndipo mafuta, makamaka, amagwiritsa ntchito masamba, ndipo nyama zimalandira nsomba ndi nsomba. Zimagwiritsidwa ntchito pokhapokha chakudya chomwe thupi limayankha kupanga insulini, zomwe zimachititsa kuti mafuta asamangidwe. Zakudya zovuta zidzakulitsa kukula kwa minofu, osati mafuta, komanso amatha kukhala ndi nthawi yochuluka.
Mafuta ndi ofunika kwa munthu, kotero n'kosatheka kukana kwathunthu, ndipo mapuloteni amadziwika kuti ndiwo omwe amapanga mafupa ndi minofu. Chakudya choyenera m'kulimbikitsidwa kwa mphamvu kumafuna kudya koyenera chakudya cham'mawa ndi chakudya chamadzulo, koma madzulo, kalori wokhudzana ndi chakudya ayenera kuchepa, koma izi zimagwira ntchito kwa iwo amene akufuna kulemera. Koma mulimonsemo, muyenera kukhala pa tebulo osachepera kasanu pa tsiku ndikudyetsa chakudya chanu m'magawo ang'onoang'ono kupatulapo njira zomwe zimatsogolera kapena kumaliza maphunziro.
Malamulo a zakudya
Maola awiri musanayambe maphunziro, muyenera kudya mwamphamvu. Chakudya chiyenera kukhala ndi gawo la mapuloteni. Zikhoza kukhala zophika kapena zophika, steak, goulash, etc. Pa chophika chophika, buckwheat kapena pasta. Kuphatikiza apo, mphindi 30-40 musanayambe makalasi ayenera kudyetsa zipatso zingapo ndi chiwerengero chochepa cha glycemic ndi kutenga mapuloteni. Kawirikawiri, onse okhudzidwa ayenera kumwa mowa kwambiri kuti athetse madzi, ndi mapuloteni kumwa ndi zitsime za ludzu ndipo amapereka kuwonjezeka kwa minofu.
Pambuyo pa maphunziro, m'pofunika kudya mobwerezabwereza chakudya chochokera ku mapuloteni. Ngati wothamanga asanayambe kudya nyama, ndiye pambuyo pake ayenera kusankha nsomba. Wiritsani mbale ya mbali, mwachitsanzo, mphodza, ndi kukonzekera saladi. Amene akufuna kudziwa momwe angadye bwino pamene amaphunzitsidwa kulemera, ndi bwino kuti musadye mkati mwa maola awiri pambuyo pa makalasi, kuti muzitha kupuma mafuta ndi kupewera kuwonjezeka kwa minofu. Pambuyo pake, mukhoza kulola chakudya chophweka, mwachitsanzo, kudyetsa ndiwo zamasamba, casserole kapena muesli wodzaza ndi yogurt.
Muzochita zammawa, zakudya zoyenera kwa atsikana zimapereka kukana chakudya cham'mawa ndi magulu pamimba yopanda kanthu. Usiku utatha, thupi silikhala ndi shuga ndipo ngati silipereka, ndiye kuti liyamba kudya mafuta, zomwe ndizofunika kuti muchepe. Ngati malangizowa sungatheke chifukwa cha chizungulire ndi mseru, ndiye kuti mungathe pang'ono
Chakudya choyenera ndi kuphunzitsidwa zolimbitsa thupi, kaya ndi cholinga chochepetsa kapena kulemera, sikupereka chakudya usiku. Zonse zomwe zimakulungidwa pa nthawi ino ya tsiku, zidzasandulika mafuta, omwe adzaikidwa mwamsanga pambali, m'chiuno ndi malo ena. Kuwonjezera apo, usiku, thupi ndi makamaka dongosolo lakumagazi liyenera kupuma, osagwira ntchito, ndi kulikakamiza kuti ligwire ntchito, mukhoza kukweza mavuto osiyanasiyana, kuyambira pa kudzimbidwa ndi kutha ndi matenda osokoneza bongo. Chakudya chabwino kwambiri usiku ndi galasi lafefir.