Zikuwoneka kuti chiwerengero cha zakudya ndi zofanana ndi chiwerengero cha anthu omwe ali olemera kwambiri. Pambuyo pake, ngati pali kupereka kotere, ndiye chomwe chiyenera kukhala chofunika! Tiyenera kuvomereza kuti dziko likuvutika ndi kunenepa kwambiri, ndipo ndi zopweteka kwambiri kwa amayi. Pambuyo pake, ndi chiyani chomwe chimapweteka kwambiri mkazi kuposa mkazi wolemera amene amamuyang'ana pagalasi. Sindikufuna kuti izi zikhale zoona. Koma, tawonani, izi ndizo zenizeni, zomwe tiyenera kukhala nazo, komanso zomwe tingachite.
Kuwonongeka kolemetsa koopsa
Chifukwa cha mantha, kapena chifukwa cholakalaka kuchepetsa thupi, koma kumvetsetsa kuti palibe njira yowonjezera yogwira ntchito, amayi ambiri molimba mtima amathamangira ku mapiritsi, teas, ndi mankhwala ena olemetsa. Zotsatira zake ndi kutayika kwa kilo zingapo chifukwa cha kupweteka kwa mankhwala kapena kutayika kwa madzi, kusokoneza thirakiti la GI, kutaya mtima . Dzikani nokha, mukhale oleza mtima, tidzakuuzani momwe mungathere polemera.
Kutaya kolemera mwamsanga
Munayamba kulemera moyenera kwa zaka zambiri, ndipo tsopano mukufuna kulemera mwamsanga komanso mosamala? Izi sizigwira ntchito. Pang'ono pang'onopang'ono mutayika kilogalamu, pamapeto pake zotsatira zimapulumutsidwa, ndipo ndibwino kuti muchepetse kulemera osati 1kg pa sabata. Ndipo kwa anthu ochepa kwambiri - ngakhale zochepa.
Kupweteka kofulumira kumakhudza khungu, mofulumira kulemera kwake - kumapangitsa kukhala ndi mwayi wotambasula zizindikiro, flabby, saggy khungu.
Kutaya kolemera kosalala
Njira yokha yochepera thupi ndi kwa nthawi yaitali ndikusintha njira yanu ya moyo. Izi sizikukhudza kokha zakudya, komanso kugona, zizoloŵezi zoipa, kuchita masewera olimbitsa thupi. Njira yokha yogwirizanitsa ingathe kukuletsani kulemera kosafunika.
Zakudya zabwino
Chakudya choyenera ndi chakudya chopatsa thanzi chomwe chimaphatikizapo katundu wolemera, mankhwala osokoneza bongo , komanso kusungira zinthu zonse zazing'ono ndi zazikulu. Njira yabwino yochepetsera kulemera ndi kukana kwa kanthawi komanso kosatha kuchokera ku nyama zonenepa, mankhwala osakanizidwa, ma sauces opangira, kusuta fodya, zopangidwa bwino. Pambuyo pa masiku oyambirira a kukana, ngakhale mutakhalabe ndi nthawi yoyamba kuchita masewera olimbitsa thupi, muwona kusintha kwa thanzi lanu ndi kulemera kwanu.
Zakudya zoyeretsedwa zimaphatikizapo zakudya zonse zoyera - ufa wamtengo wapatali, shuga woyengedwa, mpunga wa pansi, mbatata, mwachidule, ufa wonse ndi zokoma. Pa nthawi yomweyo, simungadzikane nokha shuga wofiirira, mpunga wofiira ndi ufa wa rye.
Malori
Ngati mukufunadi kudziwa kuchepetsa thupi mwamsanga komanso kwa nthawi yaitali, simungathe kuchita popanda luso lowerengera kalori. Choyamba, yang'anani zomwe mukufunika tsiku ndi tsiku kuti mukhale ndi zopatsa mphamvu, kenaka dziwani nokha kuti muganizire za calorie yokhudzana ndi mbale. Simungathe kuchepetsa zokhudzana ndi kalori tsiku lililonse pansi pa 1200 kcal, ndizoopsa komanso zoopsa.
Madzi ndi Zakudya
Imwani madzi okwanira 1.5 mpaka 2 malita (osati tiyi, osati khofi, osati timadziti). Madzi amachotsa "dothi" m'thupi, madzi amachititsa m'matumbo peristalsis, madzi amachititsa khungu kuwathandiza. Ndi kovuta kupeza madzi oyera, kukhala mumzinda. Komabe, ngati palibe gwero lapafupi pafupi ndi madzi a artesian, pitani pansi ndikugule madzi otsukidwa m'mabotolo.
Mavitamini m'maphukusi nthawi zambiri amakhala ndi shuga, zotetezera, ndipo ayenera kutanthauza timadzi tokoma, chifukwa madzi ake ali 20-30%. Phunzirani mosamala malemba, kapena bwino kugula juicer yosavuta ndi kudya mwatsopano.
Masewera
Simungakhoze kulemera thupi popanda kusuntha. Chifukwa chifukwa, mutaya kulemera chifukwa cha kutayika kwa minofu, koma osati minofu yambiri, ndipo izi sizikukongola. Mudzakonda masewera, tipezani nokha. Musagwedeze ndodoyo ndi kuyamba ndizing'ono: kugulira mlungu ndi mlungu, kuphunzitsidwa kunyumba ndi fitball, makalasi a yoga ndipo musakhale ndi eleviti!