Kuyanika ndi kutaya thupi, kwenikweni, ndizofanana. Nthawi yoyamba imagwiritsidwa ntchito ndi omanga thupi pamene akufuna kuchepetsa kuchuluka kwa mafuta kuti minofu ya minofu ikhale bwino. Liwu lachiwiri limagwiritsidwa ntchito ndi amayi omwe ali ndi njala yochepetsetsa, ndipo palibe munthu pano amene amamvera mafuta kapena mafuta, chifukwa chofunika kwambiri. Ngati tiwona kuti zolinga za magulu awiriwa ndi ofanana, tikhoza kuganiza kuti njala yomwe imagwiritsidwa ntchito mukumanga thupi idzathandizanso ngakhale anthu.
Chofunika cha njirayo
Pogwiritsa ntchito thupi, kuyanika kwapadera kumagwiritsidwa ntchito nthawi zambiri. Ndiko, poyamba wothamanga amapumula minofu ya minofu: chifukwa chaichi, amadya makilogalamu ambiri kuposa momwe amafunikira, ndipo, motero, akulemera. Mwachibadwa, kuti kulemera kwake sikunenepa, koma minofu, kuchuluka kwa zakudya kumaphatikizidwa ndi kupititsa patsogolo mphamvu za mphamvu.
Kenaka pakubwera kukawuma - chakudya chimachepetsedwa, zakudya zamakono zimachepetsedwa, chakudya chimakhala chochepa.
Choncho, mwamsanga mungathe kukwaniritsa mawonekedwe omwe mukufuna.
Koma, chifukwa ichi si njira yopindulitsa kwambiri (katundu waukulu pamtima ndi impso, kuchepetsa insulin kumachepa), anapatsidwa njira yowumitsa mwa mawonekedwe a kusala nthawi.
Pali mitundu iwiri - 24 ora ndi 12 (16) ora la ora.
Zoonadi, mfundo sikuti idya chakudya konse, kukhala wokhutira ndi madzi komanso kutenga amino acid .
Kula kwa maola 24
Ngati mumagwiritsa ntchito nthawi ya kusala kudya kumanga thupi kwa maola 24, ziyenera kutsatira malamulo awa:
- Tsiku limodzi pa sabata si kanthu;
- usiku wa kusala kudya idya mgonero;
- Tsiku lotsatira pambuyo pa kupha njala pali zochepa, mwachitsanzo, saladi ndi nsomba.
Pakadutsa sabata yoyamba kutenga mafuta ambiri, koma pang'onopang'ono, pamene thupi likuzoloŵera ku boma lino, liwiro lidzatsika.
12 (16) -kusala kudya
Kawirikawiri, kusala kumagwiritsidwa ntchito pakati pa maola 12 kuti mukhale chakudya, maola 12 a njala. Komanso imachitidwa kamodzi pamlungu ndizofanana ndi zakudya zomwezo. Komabe, zochitika zikuwonetsa kuti kulemera kwa thupi kumakhala koyenera nthawi ndi nthawi 16 ndi 8 maola. Izi ndizo, njala ya maola 16 ndi maola 8 kuti adye.
Pa maola 8 (kapena 12) awa, chakudya 3 chiyenera kuchitidwa, chomwe chiyenera kutengedwa pambuyo pa maphunziro. Maola 16 otsala amagwiritsa ntchito madzi okha.
Kuchepetsa Kulemera
Sindingathe kuwongolera njira ya kusala kwa nthawi ndi kwa atsikana - ojambula olemera kwambiri kuposa opanga thupi. Mu bukhu limodzi la Chimereka lonena za zakudya zofulumira, njira yotsatira imalembedwa:
- kawiri pa sabata ayenera kukhuta ndi zakudya ziwiri za 500 - 600 kcal;
- Masiku awiriwa angasankhidwe mwachindunji, mmodzi kapena mmodzi;
- Nthendayi ikufanana ndi njala ya periodic - mudadzuka pa 8 koloko, chakudya choyamba nthawi ya 2 koloko masana, yachiwiri pa 8 koloko masana, ndiyeno maola khumi ndi awiri a njala yoyenera mpaka m'mawa.
Zochita ndi Zochita
Kuti njira yopezera kuyanika, kuti kusiyana kwa "akazi", sikupereka kuperewera kolemera. Minofu imamangidwa ndi kupezeka kwa glycogen wambiri m'misungo, yomwe imakhudza 1 g yalemera kwake, 2.5 g wa madzi. Ndiko kuti, minofu ikuphulika.
Mafuta amasiya pang'onopang'ono, koma zotsatira zake zidzakhalapo kwa nthawi yaitali. Chakudya chamtundu uwu chimakuphunzitsani kuti muzitha kulamulira njala (makamaka, kusiyanitsa ndi chizoloŵezi chodya njala), komanso kuwonjezera chilango.
Tsoka, mu sabata yoyamba ya kupha njala mudzazunzidwa ndi kukwiya komanso osakhoza kuziganizira. Komabe, anthu omwe ali ndi njala "omwe akusowa" akumanena kuti njira iyi mosiyana idzayamba kudzaza ndi mphamvu, ngakhale pamene muli ndi njala.
Powonongeka kwa njala ya njala, mlingo wa shuga ndi cholesterol m'magazi umachepa, kupanga mahomoni kumawonjezeka, ndipo njira zotupa zimachiritsidwa.