Masiku ano, zakudya zamasewera zimakhala mbali yofunikira kwambiri ya chakudya cha tsiku ndi tsiku osati akatswiri ochita masewera olimbitsa thupi, komanso anthu omwe amatsogolera moyo wawo . Oyimira otchuka kwambiri a masewero olimbitsa thupi masiku ano ndi mapuloteni ndi otayira. Ngati anthu ambiri amadziwa mapuloteni, ndikumvetsetsa, ndiye kuti vutoli ndi loipa kwambiri ndi ochita.
Geener ndi chiyani?
Gainer ndi chisakanizo cha zakudya, mapuloteni, komanso mchere wambiri ndi mavitamini oyeneranso kuthandizira thupi, potsata zothandizira.
Chiwerengero cha chakudya ndi mapuloteni amachokera ku chakudya (pafupifupi 50-75% chakudya ndi 25-50% mapuloteni). Zopindulitsa zili ndi zinthu za nthawi yosiyanasiyana ya chimbudzi, zomwe zimalola kuti mukhale oyenera m'thupi.
Ndani angapeze geener?
Njira yabwino yopangira geezer ndi anthu oonda. Anthu amtunduwu ali ndi mphamvu yowonongeka kuposa anthu omwe amayamba kuchepetsa, ndipo zimakhala zovuta kwa iwo kumanga minofu yawo. Wowonjezera amathandiza kulenga zakudya zamtundu wa caloric, zomwe zidzatengera kukula kwa minofu.
Kusankha ndi kugwiritsa ntchito ochita
Kusankha bwino geyner kwa khungu, osati kokha, anthu amatsatira, malinga ndi zosowa zawo. Zambiri mwa zopindulitsa zili ndi mndandanda waukulu wa zochitika zina ndi mavitamini, ngati simusowa, simukuyenera kuwapilira.
Gwiritsani ntchito gayer ayenera kukhala 3-4 pa tsiku: m'mawa mutatha kadzutsa, maola 1-2 musanaphunzitsidwe, mwamsanga mutangophunzitsidwa komanso usiku. Tengani 100-150 g wa geyner kwa 300-400 ml ya madzi, sakanizani bwino ndi osakaniza kapena osokoneza ndi kumwa tsiku lonse.
Musaiwale kuti geyner ndi yowonjezera, ndipo sangathe kudyetsa chakudya chachikulu, choncho sungani njira yophunzitsira, zakudya ndi kugwiritsa ntchito zowonjezereka bwino-izi zidzakupatsani zotsatira zokwanira.