Kuchita masewera olimbitsa thupi sikuthandiza kokha za thanzi, koma kwa chiwerengerocho. Kuti mukwaniritse thupi lokongola ndi lolimba, muyenera kuchotsa mafuta ndi kumanga bwino minofu. Choncho, sikoyenera kusewera masewera, komanso kusunga boma, kudya bwino ndikudziwa zomwe mungadye mutaphunzira.
Kodi ndingadye zipatso pambuyo pomaliza thupi?
Zipatso zingathe kusintha m'malo mwa maswiti aliwonse owopsa. Ndipotu, ndizokoma kwambiri komanso zathanzi. Iwo ali ndi mavitamini ambiri, omwe ndi ofunikira thupi lathu, choncho ayenera kukhala gawo lofunika pazamasamba. Makamaka ayenera kuganizira anthu omwe amachita nawo masewera.
Zipatso zitha kudya ndipo ziyenera kudyedwa musanaphunzire, koma ndizofunika kusankha bwino. Mwachitsanzo, amene akufuna kulemera, musamawagwiritse ntchito mphesa, chifukwa muli ndi chakudya chochuluka. Ikhoza kudyedwa kokha kwa theka la ora mutatha kugwira ntchito.
Zakudya zabwino pambuyo pa maphunziro kwa amayi
Amayi ambiri omwe amafuna kulemera, ayambe njira yopita ku cholinga chawo ndi zakudya zovuta ndi njala. Ndiye, pambuyo pa kuphunzitsidwa pang'ono ndi zoletsedwa pa chakudya, chilakolakocho chimatha ndipo chirichonse chimathera ndi zokhumudwitsa kwathunthu ndi ziyembekezo zosweka. Inde, pambuyo pa zonse, ataphunzira mwamphamvu thupi limadalira zakudya zokonzanso mphamvu zomwe zatha. Ngati ataphunzira kuti adzikanire nokha chakudya, ndiye kuti padzakhala zofooka, chizungulire komanso maganizo oipa. Ndikumverera uku, zolimbikitsa zonse zidzatayika. Pambuyo pake, maphunziro ndi zakudya zolimba - mfundo zambiri sizigwirizana.
Chikole cha thupi labwino kwambiri ndi zokondweretsa bwino ndi zakudya zoyenera zokwanira, zomwe siziyenera kuchitidwa ngati zakudya zazing'ono. Iyenera kukhala yosatha ndikukhala njira ya moyo. Choncho, kuchokera ku zakudya zake kamodzi kokha ndi kofunika kuti musakhale wokazinga, wobiriwira, wolimba, wosuta mbale. M'masamba a tsiku ndi tsiku ayenera kukhala ndi mavitamini, minerals, mapuloteni, chakudya, fiber.
Chimene mungadye musanaphunzire, chimadalira nthawi yomwe ikukonzekera.
Idyani musanayambe ndi kumaliza masana
Zochitika zakuthupi zoyambirira zidzakuthandizani kulipira mokondwera tsiku lonse. Mphindi 30 musanayambe kuchita masewera olimbitsa thupi, muyenera kudya chakudya chamagazi, kusungira thupi mphamvu, zomwe zidzagwiritsidwe ntchito pazochita. Mukhoza kudya apulo kapena nthochi. Komanso, mphindi 10 musanayambe maphunziro, muyenera kumwa madzi. Pambuyo pa kuphunzitsidwa, zotchedwa zamasamba zamasamba zatsegula. Panthawiyi, thupi limasowa zakudya zambiri kuti liyambe kugwira ntchito. Ngati sichibwera ndi chakudya, ndiye kuti kumwa kumayamba kuchokera ku minofu, yomwe ndi yosayenera, chifukwa tanthauzo lonse la ntchitoyo latayika. Zakudya zonse zidzapita kubwezeretsa mphamvu ndi minofu ya minofu, kotero iyenera kukhala mapuloteni-carbohydrate. Ndikoyenera kumwa zakudya izi:
- 150 g wa kanyumba tchizi;
- theka la nthochi;
- 15 g uchi, shuga kapena kupanikizana;
- 150 g wa kefir, mkaka kapena madzi.
Sakanizani zonsezi pamwamba pa blender. Mukhozanso kumwa zakumwa zakumwa zamadzimadzi monga "Gainer". Izi ndizigawo ziwiri zabwino kwambiri. Koma mukhoza kudya apulo, lalanje kapena zipatso zina. Panthawi imeneyi ngakhale chokoleti amaloledwa. Chiwerengerocho sichikupweteka, koma chimangopindulitsa komanso chimakhala chabwino. Chinthu chachikulu sichiyenera kunyalanyaza kudya kwa maminiti 30 oyambirira mutatha kuchita masewera olimbitsa thupi. Ola liyenera kukhala kadzutsa kwathunthu. Mwachitsanzo, phala la oatmeal kapena buckwheat, omelette ndi saladi ya masamba.
Idyani musanafike komanso mutatha kudya
Kuphunzitsa madzulo kumakhalanso ndi ubwino wake, makamaka kwa iwo amene akufuna kumanga minofu. Pambuyo pochita masana, nthawi yogona ikuyandikira. Minofu ili pamtendere ndipo ndi bwino kubwezeretsedwa. 2 maola otsogolera maphunziro asanakhale chakudya chamadzulo. Muyenera kusankha zakudya zomwe zili ndi zida zambiri komanso mapuloteni. Mwachitsanzo:
- mchere, mpunga kapena mbatata yophika;
- nkhuku, chifuwa kapena nkhumba za mitundu yochepa ya mafuta;
- masamba saladi.
Pambuyo pophunzira, mukhoza kumwa mapuloteni ogwedeza, kefir kapena kudya 150-200 g wa kanyumba tchizi.
Zakudya zomwe zimakhala ndi chakudya chofulumira, ndibwino kuti musadye madzulo.
Kodi mungadye bwanji mukatha kudya movutikira?
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