Chakudya choyenera kwa othamanga

Ochita masewera ambiri amakhulupirira kuti palibe chochititsa manyazi kuti mudye mbatata yokazinga ndi mphutsi pamaso pa mpikisano, ayi, kutenga, panthawi imodzimodzi, malo awo okondedwa ndi oyenerera. Koma kodi wothamanga wotereyu amaganizira za kuti thupi lake lisanakhazikitsidwe ntchito zosiyana kwa anthu ambiri, zomwe ziyenera kuthetsedwa pogwiritsa ntchito zina?

Chakudya chathu ndi katundu wathu. Choncho, zakudya zoyenera zamasewera ziyenera kukhala zosiyana ndi masewera a anthu omwe samasewera.

Kodi chakudya chimapanga ntchito yanji pamoyo wa wothamanga?

Tsopano tiyesera kutsimikizira kwa inu, afotokozereni zala zachindunji kuti chakudya choyenera kwa othamanga ndi chiyani:

• Malinga ndi msinkhu wokhala ndi thanzi labwino komanso ntchito zina zomwe zimayikidwa pamaso pa wothamanga, chakudyacho chiyenera kukhala ndi zakudya zokwanira, mapuloteni, mafuta, chakudya, mavitamini, madzi;
• Chifukwa cha menyu yoyankhidwa bwino, njira zamagetsi zimasinthidwa;
• Chakudya chabwino pakasewera masewera kumapangitsa kusintha kwa thupi - mukhoza kuchepetsa kuchuluka kwa mafuta, kuwonjezera kuchuluka kwa minofu kapena kusiya chirichonse chosasinthika;
• mndandanda umakhudza kwambiri mahomoni, ndi mahomoni omwe ali ndi mphamvu za thupi komanso mwayi wopindula kwambiri.

Kodi mukufunikira kukumbukira chiyani pamene mukupanga mpikisano wa wothamanga?

Tikukhulupirira kuti kusagwirizana pakati pa malingaliro a zakudya zabwino ndi masewera omwe mwalandira. Tsopano tiyeni tiyankhule za zinthu zomwe ziyenera kufanana ndi masewera olimbitsa thupi:

1. Kulingalira kwina - pali lingaliro lakuti othamanga ayenera kudya momwe zingathere, ndiye minofu ikukula mwamsanga. Koma, motere, mutha kungowonjezera mafuta okha, omwe angachedwe kuchoka ku mafuta owonjezera. Mitundu ya ochita maseŵera iyenera kukhala yosiyana ndi kuwonjezeka kwa mphamvu - 2,100 kcal (akazi), 2,700 kcal (wamwamuna), koma khalidwe ndilofunikanso.
2. Maonekedwewa ndi mapuloteni, mafuta, chakudya ndi micronutrients. Kuwonjezeka kwa mapuloteni, chakudya ndi mafuta kwa anthu ambiri amadziwika bwino - 30:60:10, mlingo uliwonse wa vitamini ndi munthu aliyense, koma madzi amafunika kwambiri kuposa pafupifupi - malita 2.5 pa tsiku.
3. Kuyanjana - gawo ili la phunziro labwino pa nthawi yophunzitsidwa, makamaka limakhudzana ndi mapuloteni. Posankha mapuloteni , m'pofunika koyambirira kuti asayang'ane ndi kuchuluka kwao (zomwe nthawi zambiri zimagwirizana ndi kuwonjezeka kwa mafuta), ndi chinthu chokhazikika - chizindikiro chabwino 1.0 ndi zotsatira zowonjezera.
4. Nthenda ya zakudya - bwino, ndipo, potsiriza. Inde, muyenera kudya pang'ono. Musadzitengere nokha kulusa njala, koma musadye mopitirira - 4-5 chakudya pa tsiku - izi ndizozolowezi.