Matchuthi amadutsa, ndipo tsopano nthawi yobwerera kuntchito ya sabata komanso zakudya wamba. Kodi olikivier a Tsikkov a arisvier amadyedwa angati? Kodi santebod ndi ma santebod ndi zinthu zingati kuchokera pagombe la zikondwerero? Ndipo zonse zimakhazikika pakugona pa sofa komanso kuyang'anira mafilimu. Zotsatira zake, ambiri pambuyo pa tchuthi chokomachi adawona mawonekedwe a ma kilogalamu pamiyeso.
Zoyenera kuchita? Kodi mungabwezere bwanji kulemera komwe kale ndi kuchotsa? Kupatula apo, kasupe sakhala pakona, ndipo tsopano ndikofunika kuyambiranso kubweretsa thupi lanu kukhala mawonekedwe. Kodi ndikusowanso mu masewera olimbitsa thupi, kudzikutira nokha ku thukuta lachisanu ndi chiwiri? Kuchita masewera olimbitsa thupi kuli, inde, ndipo zotsatira zake zili zabwino kwambiri. Koma kwa iwo omwe alibe nthawi ya izi, pali njira zina zothanirana ndi kunenepa kwambiri.
Masiku ano m'magaziniyi, timakupatsaninso malamulo ophweka 9 ochepetsa thupi, zomwe zimagwira ntchito nthawi zonse
Ndi kudzipatula ndi zakudya konse, sikofunikira, monga momwe zimakhalira
1) Dzitengereni chizolowezi chomwa kapu yamadzi, ndipo mutha ngakhale mphindi ziwiri, mphindi 15 musanadye
Ndibwinonso kuyambira m'mawa uliwonse kuchokera pagalasi lamadzi ofunda ndi mandimu. Madzi okhala ndi mandimu amayenda bwino opaleshoni, chiwindi ndi matumbo, kuchotsa zizindikiro za kutentha kwa mtima, ndikuchotsa mapangidwe a mpweya m'matumbo.
2) Wokoma amathanso kugulitsa malori, nawonso, koma mu theka loyamba la tsiku mpaka maola 12Zonse zomwe mudadya kuchokera pa 11:00 mpaka 12:00 zimalowetsedwa ndi 80-90% ndi thupi, ndipo izi zikutanthauza kuti pafupifupi palibe ma kilogalamu owonjezera. Chakudya chomwe chimadyedwa kuyambira 12:00 mpaka 18:00 chimalowetsedwa ndi 60%, ndipo enawo amakhala ndi mwayi woyenera kuchepetsedwa. Kudya pambuyo pa 18: 00-19: 00 pafupifupi 60% yaikidwa mafuta. Koma ndikofunikira kudziwa kuti ziwengani zoterezi zimagwira ntchito mwa anthu omwe ali ndi masewera olimbitsa thupi, koma osati osewera omwe amapanikizika.
3) Bola Kumadya Zowonjezera Zambiri, Koma Zambiri
Itha kukhala yoposa 3-4 tsiku lililonse ndikuwerengera komwe mungadye ndikupanga zokolola maola 2-3.
4) chakudya chomaliza cha chakudya maola 3-4 musanagoneNdiye kuti, mukagona pakati pausiku, mutha kudya mosavuta pambuyo pa 18:00, koma pasanathe 20:00. Popeza atayimilira madzulo akuonera TV asanagone, pali lingaliro loipa. Chifukwa chake mumangotsitsa misozi, komwe mungakhale ndi mphamvu yokoka m'mimba, ndipo 100% yonse idzasungidwa m'mafuta.
5) Kutsitsa masikuOsagwiririra "kugwirira". Ndikokwanira kukonza zomwe zimatchedwa kuti kusonkhanitsa masiku. Monga momwe zitsanzo zimasonyezera, dongosolo lolondola la masiku akutulutsa limakhala kawiri pa sabata. Ndikofunikira kutembenuka pakati pa masiku awa, mwachitsanzo, Lachiwiri ndi Lachisanu, Lolemba ndi Lachinayi, Lachitatu ndi Loweruka.
Kutsitsa tsiku lomwe sikutanthauza chakudya kwathunthu, ndipo makamaka kuchepa kwa chiwerengero cha ma calories omwe amadya ma calories 500 patsiku. Iyenera kusankhidwa ndi zinthu zomwe zimakhala ndi mapuloteni ndi fiber. Koma kuchuluka kwa chakudya chamafuta kuyenera kuchepetsedwa. Mowa umachotsa kwathunthu.
Njira yokonzekereratu yokhazikika imathandizira kuti isachepetse thupi lokha, komanso kuyeretsa thupi, kuthetsa thirakiti la m'mimba kuchokera ku katundu ndikuwapatsa mwayi wochira. Komanso masiku ophatikizira amathandizira kukonza momwe khungu limakhalira, muchepetse chiopsezo cha matenda a chiwindi ndi ndulu.
Koma masiku ophatikizira ali ndi zotsutsana zawo ndi zotsutsana zawo zomwe ziyenera kulingaliridwa:
- Mutu ndi vuto ndi ndende. Mavuto azaumoyo awa amatha kuwonedwa poyamba pambuyo poyambitsa kutsegula masiku;
- Anthu omwe ali ndi matenda am'mimba ndi matupiwa amafunika kuphatikizidwa ndi dokotala, popeza kusonkhanitsa masiku ambiri masamba ndi zipatso kumapangitsa acidity, zomwe zingayambitse zilonda zam'mimba;
- Potsitsa masiku ndibwino kupewa kusokonezeka kwamanjenje komanso kulimbitsa thupi.
Zosankha Zamasiku:
- Kutsitsa tsiku la buckwheat - buckwheat nthawi yomweyo adabera, osakhulupirira;
- tsiku la Kefir;
- Tsiku la Chipatso;
- Tsiku la Apple;
- Tsiku pa nkhaka - imathandizira kulimbana;
- Ma protein Kutsitsa Tsiku - Kuphatikiza mitundu yosiyanasiyana ya nyama, mbalame ndi nsomba, tchizi, mazira, tchizi, tchizi, tchizi, tchizi, tchizi tchizi;
- Tsiku la mkaka - Phunzirani zabwino za mabakiteriya;
- Tsiku la tiyi - wobiriwira kapena kiranberi;
- Tsiku lolowerera - chakudya cholemba;
- Kutsitsa tsiku lachiberekero.
Mu thupi labwino. Masewera amatanthauza kuyenda. Kuyenda ndi thanzi, ndipo thanzi ndi moyo!
7) Idyani chakudya cham'mawa, chakudya chamadzulo ndi bwenzi, ndipo chakudya chamadzulo chimapatsa mdaniLamulo la Chikhalidwe la onse omwe akufuna kuti athetse thupi. Ndipo chakudya choyamba cha chakudya ndichofunikira osasowa. Ayenera kukhala wowuma komanso woyenera, womwe ungakupatseni mphamvu tsiku lonse.
8) Mkate ndi maswitiMalinga ndi akatswiri azakudya, maswiti ndi zinthu zina za ufa ndizomwe zimatchedwa zopatsa mphamvu zopanda pake, zomwe thupi lathu silimva zofunikira zapadera.
Ingoganizirani kuti chakudya chamafuta ndi mafuta, kubwezeretsanso 1 grucose, 4 kcal amasulidwa. Mukakhala pakati pa kugwiritsidwa ntchito kwa chakudya chamafuta ndi kuchita zinthu kapena zolimbitsa thupi zimakhazikika, ndiye kuti mafutawo amaphatikizidwa kwathunthu, ndipo thupi limakhala laling'ono kapena zinthu zambiri zomwe mwadya.
Onenepa kwambiri ndi chifukwa chazomwe zimalandiridwa m'thupi zimapitilira mtengo wanu. Chifukwa chake, kupatula maswiti apamwamba kwambiri ndi ufa kuchokera pazakudya zake, mutha kuchepetsa kuchuluka kwa zopatsa mphamvu zosafunikira ndipo, chifukwa chochepa, chotsani kulemera kwambiri.
9) Kulipiritsa m'mawa kumathandizira kagayidweKukwaniritsidwa kwa masewera olimbitsa thupi pamimba popanda chopanda kanthu kumathandizira kuti mafuta othamanga amasulidwe, komanso amawonjezera chidwi cha insulin, chomwe chimayambitsa kuchepa thupi.
Kodi muli ndi mavuto onenepa kwambiri? Kodi mukulimbana bwanji izi?
M'mbuyomu m'magaziniyi, tidalembanso: Kukongola kumachitika mu 2021