Kwa iwo amene akufuna kuwona makanda okongola m'thupi lanu, muyenera kuwuma thupi. Kuwonjezera pa kuchita masewero olimbitsa thupi, ndizofunika komanso zakudya zoyenera, kotero muyenera kumvetsa zomwe zakudya zikhoza kudyedwa mukamauma. Pofuna kuchotsa mafuta ochulukirapo, sikufunika kugwiritsa ntchito zakudya zolimbitsa thupi. Kuti mupeze zotsatira zabwino, ndikwanira kuwerengera kalori ndi kuchepa kwa tsiku ndi tsiku kwa 20-25%. Ndikoyenera kudziwa kuti mapuloteni ndi ofunikira kukonza minofu.
Zida zowuma thupi
Menyu iyenera kupangidwa kuti ikhale ndi kuchuluka kwa chakudya , kotero chizoloŵezi cha tsiku ndi tsiku 50 g. Maziko a zakudya ndi mafuta ndi mapuloteni othandiza.
Zomwe zimayika poyamitsa thupi kwa atsikana:
- Mazira ndiwo magwero a mapuloteni osakanikirana, koma kuchuluka kwa yolks kuyenera kukhala kochepa.
- Ng'ombe ya mafuta ochepa. Mu nyama yofiira, pali keratin, yomwe ndi yofunika kuti kukula kwa minofu ikhale yaikulu. Zimakwanira chakudya chamadzulo.
- Nkhuku za nkhuku ndizo nyama zazikulu kwa anthu omwe amachita masewera. Katunduyu ali ndi mapuloteni ambiri ndi mafuta osachepera.
- Hercules - chinthu chofunika kwambiri cha kadzutsa, kuti mukhale osasamala. Mungagwiritsenso ntchito pophika makeke.
- Oily nsomba - chogwiritsidwa ntchito chifukwa cha kuyanika, komwe kuli mafuta othandiza komanso mapuloteni oyenera. Njira yabwino ndi nsomba zofiira, zomwe ziyenera kukhala pa menyu osachepera 2 pa sabata. Njira ina ndi mafuta a nsomba .
- Chinthu chinanso chothandiza komanso chokondeka cha othamanga ndi kanyumba tchizi, koma sayenera kukhala mafuta. Mkaka wa mkaka wowawasa ndi wabwino kwa kadzutsa.
- Mafuta othandizanso amapezeka mu mtedza, koma amafunika kudyedwa pang'ono, popeza 100 g ali ndi 600 kcal.
- Mababu a Buckwheat. Ovomerezeka amakhulupirira kuti maluwa amenewa ndi abwino ngati chakudya chofunikira kwambiri, chomwe chimakulolani kuchotsa njala kwa nthawi yaitali.