Kodi mungadye bwanji zakudya?

Atsikana ambiri amavutika kuti ayambe kuchepetsa kulemera kwake, zomwe zimayambitsa funsoli za momwe mungapitirire kudya. Ndipotu, zonse sizili zovuta monga zikuwonekera - ndikofunikira kudzilungamitsa nokha.

Kodi mungadzikakamize bwanji kuti mudye zakudya?

Choyamba, lembani msinkhu wanu, kutalika, kulemera, magawo ndikuwonetseratu kulemera kwake. Ganizirani kusiyana pakati pa kulemera kwenikweni ndi zomwe mukufuna. Gawani chiwerengerochi ndi 4. Ndi miyezi ingati yomwe mukufuna kuti mukhale wolemera, chifukwa pa mlingo wa munthu mutaya 1 makilogalamu pa sabata.

Chitsanzo: mumayesa makilogalamu 62, koma mukufuna kuyeza 50. 62-50 = 12, kugawa ndi 4, timapeza 3.

Miyezi itatu - izi zimangokhala momwe mukufunira kuti mutaya kuchepa pang'ono popanda kuvulaza. Mukakhala ochepera kwambiri, simungathenso kulemera. Kodi ndi bwino kubwezeretsa nthawi yoyamba? Mukakhala ndi nthawi yaitali, mumakhalabe okwanira. Ndipo mukayamba, zingatheke kuti thupi lanu likhale ndi thupi loyenera kwambiri, ndipo mutayalemera mwamsanga. Dziwani nokha kuti nthawi yafika!

Kodi mungadye bwanji chakudya?

Musanayambe kudya, muyenera kudziwa m'mene mungathere polemera komanso kulemera. Timadya kuti tipulumutsidwe - kuchokera ku chakudya chomwe chamoyo chimatengera zamoyo zosiyanasiyana zowonjezera komanso mavitamini , komanso kuchokera ku ma calories omwe amalandira amapereka mphamvu chifukwa cha ntchito zonse zofunikira - kayendetsedwe ka mpweya, kupuma, kutsetsereka. Ngati zakudya zowonjezera kwambiri, ndipo thupi silingathe kuzigwiritsa ntchito, zimasanduka maselo olemera, ndikuziika m'tsogolo - ndipo pali mafuta ambiri. Kudyetsa zakudya mopitirira muyeso kapena mopitirira muyeso kungapezeke mwamsanga.

Ndiponso, kagayidwe ka shuga kamakhudza njirayi. Ngati mumadya mobwerezabwereza komanso m'zigawo zazikulu (mwachitsanzo, kawiri pa tsiku, koma bwino), mumachepetsanso mphamvu ya thupi, ndipo thupi limadya mphamvu zochepa, ndikusunga zambiri. Zomwezo zimachitika mukamadya pang'ono ndikumva njala - thupi limaganiza kuti nthawi zovuta zimachepetsa kuchepetsa mphamvu zamagetsi kuti mupulumuke.

Choncho chomaliza: Kuti muchepetse kulemera, muyenera kudya 4-5 patsiku m'magawo ang'onoang'ono ndi zakudya zazing'ono - kotero kuti muteteze mphamvu yamagetsi, koma zakudya zomwe zimachokera ku chakudya sizidzakwanira, ndipo thupi lanu liyamba kusiya mafuta. Izi ndi kuwonongeka kwa kulemera.

Ndicho chifukwa chake zakudya zochepa zimapereka zotsatira zanthawi yaitali: choyamba, zomwe zili m'matumbo ndi madzi zimachotsedwa m'thupi, ndipo ndiye thupi limayamba kuchepetsa mafuta. Ntchitoyi ndi yayitali kwambiri, chifukwa cha kuchepa kwabwino kotereku muyenera kuyimitsa sabata imodzi pa kilogalamu iliyonse yolemera. Koma pamapeto pake mudzataya kulemera mwakuya ndi kwamuyaya.

Ndikofunika kumvetsetsa mafunso amenewa musanayambe kudya. Malingana ndi izi, mukhoza kusankha kuwerengera zakudya, zakudya zoyenera kapena zoyenera, zakudya zosiyana . Lolani kulemera kwa thupi kwanu kumayenda molingana ndi mphamvu, osati ndi zakudya, izi zidzasunga zotsatira.

Inu 100% mudzataya kulemera ngati mutadya mogwirizana ndi ndondomeko zoterozo, zopangidwa motsatira ndondomeko ya zakudya zoyenera.

Njira 1

1. Chakudya cham'mawa - oatmeal ndi zipatso, wobiriwira tiyi popanda shuga.
2. Zosakaniza - zipatso zilizonse.
3. Chakudya ndi gawo la supu iliyonse, chidutswa cha mkate wakuda.
4. Chakudya chamadzulo - galasi ya yogurt.
5. Kudya - ng'ombe ndi kabichi.

Njira 2

1. Chakudya cham'mawa - mazira ochokera mazira awiri, tiyi wobiriwira popanda shuga.
2. Zakudya zosakaniza zopanda phokoso za tchizi tating'ono ta mafuta.
3. Chakudya - buckwheat ndi bowa, tiyi popanda shuga.
4. Zosakaniza - yogurt.
5. Chakudya - Chifuwa cha nkhuku ndi mphodza ya masamba.

Njira 3

1. Chakudya cham'mawa - tchizi tani 1.8% ndi zipatso, tiyi wobiriwira popanda shuga.
2. Zakudya zopanda utoto.
3. Chakudya - msuzi-puree, opukuta pang'ono.
4. Zosakaniza - apulo kapena citrus.
5. Chakudya - chophika kapena chophika nsomba ndi masamba.

Musaiwale kulamulira kukula kwa magawo - ayenera kukhala ofanana, osakaniza. Monga mukuonera, simudzasowa njala, ndipo maswiti mu mawonekedwe a yoghurt, curde ndi zipatso alipo. Muyenera kuyamba!