Anthu omwe adziŵa kale kusamalira ndi kuchepetsa kulemera kwake, akudziwa bwino kuti ntchito yaikulu ya kuchepa kwa thupi. Si chinsinsi kuti metabolism ikucheperachepera ndi msinkhu, chifukwa chiyani chakudya sichigwiritsidwa ntchito ngati mphamvu, koma chimachotsedwa ngati mafuta akugulitsa. Kuthamanga kwa metabolism mu thupi, mumathandiza thupi kuti lipirire bwino ntchito zake. Pofuna kukuthandizani pa nkhaniyi, anthu odwala zakudya zamagetsi akhala akudya zakudya zamagetsi zomwe zimakuthandizani kuti muyambe kuchepetsa thupi ndikuyendetsa maseŵera a hormone: kuchepetsani kupanga mahomoni omwe amachititsa kuti mafuta azigwiritsidwa ntchito komanso kukuthandizani kupanga omwe akuyambitsa mafuta.
Kukonza matenda osokoneza bongo
Popeza kuti thupi limathamanga kwambiri m'thupi ndi chakudya chapadera, zakudya zamagetsi zimagawaniza mapangidwe atatu omwe angasinthe wina ndi mnzake:
Gawo loyamba : mafuta ochulukirapo akuyaka (kulemera kumapita mwamsanga mwamsanga). Gawoli limatenga masiku 10-14, kenako mutapita ku gawo lachiwiri. Nthawiyi ndi yovuta kwambiri: mungathe kudya zokhazokha ndi mapepala a 0 (pansipa ndi mndandanda). Kwa zakudya, muyenera kuwonjezera 1 tbsp tsiku lililonse. supuni ya mafuta a maolivi ndi multivitamini. Chakudya ndi maola atatu asanagone. Ngati mwayamba kufooka, mumakhala mdima m'maso mwanu kapena mutatuluka mopitirira muyeso, imwani tiyi wokoma.
Gawo lachiwiri : mafuta okhazikika (iyi ndiyomweyi, ingathe kusungidwa malinga ngati mukufuna). Palibe chiletso chokhwima ngati poyamba, ndipo mungathe kudya chirichonse, koma panthawiyi:
- Chakudya cham'mawa nthawi isanakwane 10:00 - pa mfundo 4;
- Chakudya chamadzulo chachiwiri pasanafike 12:00 - 2 mfundo;
- Chakudya chamadzulo pasanafike 3 koloko masana awiri;
- Zakudya zopanda pake pamaso pa 18:00 pa mfundo imodzi;
- chakudya chamadzulo pamaso pa 20:00 ndi 0 mfundo.
Mukhoza kudya zakudya ndi zolemba kapena zochepa.
Gawo lachitatu ndi kukonza kulemera. Kwa chakudya chirichonse cha gawo lachiwiri, kupatula chakudya, onjezani mfundo imodzi. Ngati kulemera kukugwerabe, onjezerani zina mwa njira ina. Ngati kulemera kwaima, pitirizani kudya nthawi zonse.
Zakudya Zamagetsi: Zogulitsa Zamagulu
Kuonjezera mlingo wa kagayidwe kabwino ka magazi, timaphatikizapo chakudya kuti tigawani zakudya zonse mogwirizana ndi zakudya zawo m'magulu asanu, zomwe zimapatsidwa nambala yambiri (zosavuta chakudya - m'munsi mwa mpira). Magulu akuphatikizapo mankhwala enieni:
- Zamagulu a mapepala 0: mazira, ndiwo zamasamba, zitsamba, mandimu ndi mandimu, mphesa ndi apulo cider viniga, nandolo, masamba, msuzi ndi zowonjezera mafuta (mpaka 2%). Izi zikuphatikizapo zakudya zopatsa thanzi: bowa, chifuwa, nkhuku, kalulu, nsomba ndi nsomba.
- Mitengo pa 1 mfundo : mitundu yonse ya zipatso, nyemba, zatsopano kuchokera ku masamba.
- Mitengo ya mfundo ziwiri : mtedza uliwonse ndi mbewu, maolivi ndi azitona, mafuta a masamba, avocado, zipatso, tchizi tochepa - feta ndi brynza, mkate wa bulamu, kaloti wophika, buckwheat, oatmeal, mpunga wofiira ndi wakuda,
Zakudya za mkaka (2 - 4% mafuta okhutira). Mwazinthu zodyetsedwa bwino mwa gululi: nkhuku, mwanawankhosa, ng'ombe, ng'ombe, nyama zogulitsa. - Mitengo ya mfundo zitatu : tchizi zolimba ndi zosakaniza, mapira a mapira, chokoleti chowawa, chimanga, yogurts iliyonse yokoma ndi zowonjezera, zipatso zowonjezera.
- Zamagulu a mfundo 4 : mizimu yolimba, mowa, mavitamini opangidwa ndi tiyi, tiyi okoma kapena khofi, shuga, zipatso zouma, uchi, mayonesi, ufa, mikate yoyera ndi zokometsera, chokoleti, semolina, maswiti, mapepala ndi ma mbatata, mkaka wambiri, mkaka mankhwala okhala ndi mafuta oposa 4%, ayisikilimu. Izi zimaphatikizapo zakudya monga nyama monga sausages, sausages, nyama ndi nsomba zokoma, zonse zam'chitini mu mafuta, nyama iliyonse ya nkhumba, tsekwe, bakha ndi mafuta anyama.
Zimakhulupirira kuti thupi la munthu limatha kuchotsedwa mwa kulongosola molondola magulu awa a zakudya tsiku lonse.