Kuchokera pakuwona kuti kutaya thupi, chakudya chodalirika ndi chimodzi chomwe sichimatengera mavitamini, minerals komanso amino acid, koma ali ndi kalori yokwanira. Ganizirani zakudya zomwe ziyenera kuikidwa m'magulu a zakudya.
Chakudya chothandizira kuchepa
Pofuna kuchepetsa thupi, munthu amafunika kubwezeretsa mphamvu. Aliyense wa ife ali ndi ndalama zowonjezera, zomwe timagwiritsa ntchito pa moyo wathu wa tsiku ndi tsiku. Ngati ndi chakudya chomwe timapeza mphamvu zambiri, thupi limayamba kusunga mawonekedwe a mafuta. Koma ngati timapeza chakudya chochepa kusiyana ndi momwe timafunira, ndiye kuti thupi limagawaniza mafutawo ndikugwiritsa ntchito monga magetsi.
Choncho, mukhoza kuchepetsa kulemera mu njira ziwiri: mwina powonjezera mphamvu yogwiritsira ntchito mphamvu (kuchita maseĊµera, mwachitsanzo), kapena kuchepetsa mphamvu yowonjezera mphamvu - ndiko kusintha chakudya.
Kuonjezera apo, madokotala amakhulupirira kuti kuti thupi likhale lochepa thupi siliyenera kukhala losowa ndi chitsulo ndi calcium - zinthu izi zimagwiritsidwa ntchito m'thupi ndipo zimayenera kuchepetsa kulemera. Amatha kupezeka ndi zakudya ndi mankhwala osokoneza bongo.
Choncho, chakudya chofunika kwambiri kwa munthu wopepuka ndi zipatso ndi ndiwo zamasamba zomwe zimakhala ndi mavitamini ambiri, zakudya za mkaka, zodzaza ndi calcium, ndi nyama, nyemba ndi mtedza, zomwe mungapeze chitsulo.
Chakudya chothandiza kwambiri cholemera: otsika kalori
Kupindula kwakukulu kwa thupi lanu ndi zakudya za kulemera kumabweretsa mankhwala ndi otsika kalori wokhutira, zomwe mungadye popanda mantha kwa chiwerengerocho. Izi zikuphatikizapo:
- kabichi ndi Peking kabichi;
- nkhaka;
- masamba onse ndi saladi;
- zukini ndi zukini.
Kuonjezera apo, mndandandawu ukhoza kusunga masamba onse osakhala wowuma, omwe ndi onse kupatula mbatata, chimanga ndi nyemba.
Zakudya zabwino ndi zathanzi, zowonjezera chitsulo
Pofuna kulandira chitsulo chokwanira, zakudya zotsatirazi ziyenera kupezeka pa zakudya - makamaka malo awiri pa tsiku:
- ng'ombe, zulu, kalulu, bakha ndi Turkey;
- chiwindi;
- mitundu yonse ya nsomba, nsomba - makamaka mackerel ndi salmon pinki;
- dzira yolk;
- oatmeal, buckwheat, nyemba, mphodza;
- zipatso zouma ndi zipatso.
Musayesetse kudya zakudya zambiri, chifukwa zowonjezera zitsulo ndizoopsa, monga kusowa kwake.
Chakudya chokoma ndi chokoma, calcium yochuluka
Ndikofunika kupeza calcium yokwanira, kotero kuti njira yochepera imapitako mwamsanga ndithu. Calcium ikhoza kupezeka ndi chakudya chotero:
- mitundu yonse;
- zipatso zonse, kuphatikizapo m'chiuno;
- masamba ndi masamba;
- Zakudya zopangidwa ndi mkaka: mkaka wophika, kanyumba tchizi , tchizi, kirimu wowawasa, kefir.
Zonsezi zimakhudza kwambiri chiwerengerocho, ndipo ngati mupanga chakudya chochokera kwa iwo, mumakhala mofulumira.
Chakudya chothandiza: pangani chakudya
Mukhoza kudzidyetsa nokha, pogwiritsira ntchito malamulo oyambirira a zakudya zabwino komanso zokhudzana ndi mankhwala othandiza. Timapereka zosankha zambiri zomwe zingakhale chitsanzo.
Njira 1
- Chakudya chachakudya: phala la oatmeal ndi zoumba, tiyi ndi mandimu.
- Chakudya: gawo limodzi la msuzi wa bowa, saladi ya Peking kabichi ndi msuzi wa soya.
- Chakudya chamasana: kapu ya tiyi ndi mkaka.
- Chakudya Chamadzulo: miyala yamakona imatengedwa ndi Turkey ndi masamba.
- Asanagone: kapu kakang'ono ka kefir.
Njira 2
- Chakudya cham'mawa: mazira angapo ndi saladi ya nyanja kale, tiyi.
- Chakudya: supu ya nkhuku, vinaigrette.
- Chakudya cha masana: gawo limodzi la zakudya zosakaniza ndi zokometsetsa pa zipatso.
- Chakudya chamadzulo: buckwheat, stewed ndi ng'ombe, kaloti ndi anyezi.
- Asanagone: galasi layazhenka.
Njira 3
- Chakudya cham'mawa: mpunga ndi zophika apricots ndi maapulo, tiyi.
- Chakudya: Borsch, nkhaka saladi ndi mafuta ndi mandimu.
- Chotupitsa: kumwa yogurt.
- Chakudya: Salimoni wokazinga ndi masamba.
- Asanagone: kapu ya varenets.
Tengani magawo ambiri, idyani bwino - ndipo mutha kuchepetsa kulemetsa msanga, popanda kuchita khama kwambiri.