Monga lamulo, yankho la funso lomwe mungadye usiku kuti muchepetse thupi, perekani njira imodzi yokha: ndibwino kuti musadye usiku. Komabe, mayeserowa sangathe kupita patali, makamaka ngati mwakana kale chakudya "zitatha zisanu ndi chimodzi." Komabe, si onse omwe amadya zakudya amavomerezana ndi mawu ovuta a funsolo. Kuonjezera apo, zotsatira zatsopano za kafukufuku zimasonyeza kuti mukhoza kuchepetsa thupi ngakhale mutadya chakudya musanagone, motero mawu akuti: zomwe mumayenera kudya usiku kuti muchepetse thupi, kuchokera ku chikhalidwe cha anthu ochepa kupita kuntchire.
Ndi zakudya ziti zomwe ndingadye madzulo?
- Mndandanda wa mankhwalawa umaphatikizapo, osamvetseka, masoseji, komabe, ayenera kukhala zakudya komanso zopangidwa ndi nkhuku nyama.
- Sipadzakhala zovulaza ndi masamba caviar, ndithudi, ngati alibe mafuta ochuluka.
- Phindu lalikulu la thupi lidzabweretsa buckwheat, wodzazidwa ndi yogurt ndi kudyedwa usiku kuti awonongeke. Kefir, monga mkaka wokapaka mkaka, umathandiza kwambiri thupi nthawi yamadzulo ndi usiku, chifukwa panthawiyi calcium imakhala yabwino kwambiri. Ponena za buckwheat, zothandiza, monga "nsonga zam'madzi" zomwe zimayambitsa zinthu zoyipa m'matumbo, zatsimikiziridwa kangapo.
- Ngati mumasankha zomwe mungadye usiku kuti muchepetse kulemera, ndiye kuti mudzakhala ndi chidwi chodziwa kuti chimanga chophika kapena chikho cha chakudya cham'chitini, chodyedwa musanagone, sizingakuvulazeni, koma ndalamazi ziyenera kukhala zochepa - kuwononga pano kungapangitse zotsatira zosayembekezereka.
- Zidzakhala zothandiza usiku wonse wa nkhuku yophika popanda khungu, yogurt yachilengedwe, saladi yobiriwira, yokhala ndi mafuta ochepa kapena owazidwa ndi mandimu.
Kawirikawiri, monga asayansi amanena kuti, usiku kuti uchepetse, mungadye zakudya za calorie zomwe zili ndi chiwerengero chochepa cha glycemic index , ndipo pali zinthu zambiri zoterezi, zomwe zikutanthauza kuti munganene kuti mukhoza kuchepetsa thupi podya chinthu china kugona.