Zogonana

Zakudya zogonana sizidzangothandiza kuthetsa kulemera kwakukulu ndikupangitsa kuti chiwerengerocho chikhale chokondweretsa, komanso chiwonjezere kugonana. Zimakhazikitsidwa pa mfundo zowonjezereka, zomwe zidzawongolera ndi kulimbikitsa thanzi.

Zakudya Zolimbitsa Thupi

Ndikofunika kubwezeretsanso zakudya zanu ndikusintha chakudya chamakono. Menyu ya tsiku ndi tsiku iyenera kumangidwa kuti idyetse magawo nthawi yomweyo. Zigawo zikhale zochepa kuti zikwaniritse njala. Sikovomerezeka kudya pambuyo pa 7 koloko madzulo, pamene thupi likukonzekera kale pabedi ndipo silingagwire ntchito. Zakudya zokhudzana ndi kugonana siziyenera kukhala ndi zakudya zamtundu, chifukwa zimakhala zowonjezereka, zomwe zimayambitsa magazi kuthamanga, osati kwa ziwalo zoberekera. Kusokoneza mtima pakupanga mahomoni ogonana kumakhudza chakudya, chomwe chimapangitsa kuchuluka kwa cholesterol choipa. Pankhani imeneyi, nkofunika kulingalira kuti chochepa kwambiri cha cholesterol chimayambanso kutaya chilakolako cha kugonana. Pofuna kupewa vutoli, muyenera kuikapo zakudya za mtedza, mafuta a masamba ndi nsomba.

Mndandanda wa zakudya zogonana zimamangidwa pa mfundo izi:

1. Pa tebulo muyenera kukhala 4 pa tsiku.
2. Phatikizani mndandanda monga nsomba zambiri zomwe zingatheke, zomwe ndizophatikizi. Zili ndi zotsatira zabwino pa kagayidwe kabwino ka magazi ndipo sizikhala ndi caloriki. Mukhozanso kudya zidutswa zam'madzi, zomwe zimakhala ndi ayodini wambiri.
3. Kuonjezera zogonana, kuphatikizapo zakumwa zamatsenga mu menyu, ndi zamchere, idyani strawberries ndi chokoleti chakuda, koma ndizing'onozing'ono.
4. Mu menyu muyenera kukhala mankhwala omwe ali ndi zida zambiri: zipatso ndi ndiwo zamasamba.
5. Shuga yoopsa imalowetsa uchi, womwe umayang'anira kuchuluka kwa testosterone ndi estrogen m'magazi, ndipo izi zimakhudza kugonana. Uchi umaphatikizidwa ku tiyi pang'onopang'ono.
6. Nkofunikira pa zakudya kuti zikhale ndi zakudya zamapuloteni zomwe ziri zofunika kuti uwonongeke komanso kugonana. Samalani nsomba, nyama ndi mkaka.

Ndi mfundo zomwezo, kudya kwa kugonana kwa Bormental kunamangidwa. Poonjezera njira yowonongeka, ndikulimbikitsidwa kuti muzichita masewera olimbitsa thupi nthawi zonse. Izi zimakuthandizani kuti muzitha kudzaza thupi ndi mpweya, ndipo izi zimakhudza zogonana. Sankhani malangizo omwe amabweretsa chisangalalo, ndipo chitani pafupifupi 30 minutes.

Mndandanda wamakono a zakudya zogonana kwa sabata:

1. Chakudya cham'mawa: Herculean muesli, tomato, kuphika mu uvuni, mazira ophika ndi owiritsa. Mukhoza kudya oatmeal, yomwe imalimbikitsa kulemera kwa thupi ndikuwonjezera kuchuluka kwa testosterone m'magazi. Imwani madzi ndi mandimu kapena chipatso cha zipatso.
2. Chotupitsa: Kutumikira msuzi woonda ndi tchizi ting'onoting'ono ndi mkate wakuda.
3. Chakudya: Chakudya cha nkhuku chokaphika kapena mapulogalamu a pilaf, ndi bun ndi mandimu ndi saladi ya masamba.
4. Chakudya Chamadzulo: gawo la mbatata yophika mu yunifolomu kapena stewed kabichi, ndi 2 ena tbsp. supuni ya nyemba yophika ndi saladi ya masamba.

Zakudya Zogonana ndi Kutaya

Zakudya zochepa, zomwe zidzachotsedwe makilogalamu angapo. Kuonjezera apo, chipatso ichi chili ndi phytosterols, zomwe zimawonjezera kugonana. Mndandanda umaphatikizapo mndandanda wazing'ono, koma peyala ndi chipatso chamtima, chomwe chimatanthauza kuti simudzamva njala.

Menyu ya zakudya izi zikuwoneka ngati izi:

1. Chakudya cham'mawa: theka la avocado, wodzazidwa ndi kanyumba kakang'ono ka mafuta, ndi galasi la madzi.
2. Chakudya: saladi kuchokera ku halves ya avocado, nkhaka, dzira lowophika ndi wobiriwira anyezi. Mukhozanso kukhala ndi chikho cha tiyi wobiriwira popanda shuga.
3. Chakudya Chakumadzulo: hafu ya saladi yodzaza ndi tchizi, tchizi 100 g yophika, komanso tiyi kapena madzi.