Asayansi atsimikizira kuti munthu wopepuka amatanthauza thanzi, kotero anthu ochulukirapo amasankha kukhala ndi moyo wolondola . Kuti muchepetse thupi, muyenera kusintha kwambiri zakudya zomwe mukudya. Pachifukwa ichi, nkofunika kuganizira malamulo a dietetics.
Zowona za Zakudya Zabwino Zomwe Zili M'thupi
Poyamba kuwononga zida zowonongeka, m'pofunika kuti muyambe kusintha ma BJU. Nutritionists ankachita zambiri, zomwe zinathandiza kudziwa kuchuluka kwa zinthu zimenezi kwa amene akufuna kulemera. Maziko oyenera a BJU amasonyeza kuti pa kilogalamu iliyonse ya kulemera ayenera kukhala 1 g ya mapuloteni, 0,5 g mafuta ndi 2-3 g wa chakudya. Poyambitsa zakudya zawo, nkofunika, poyamba, kuganizira zizindikiro izi kuti muchepetse kulemera.
Chakudya cholemetsa chiyenera kukhala chosiyana, chifukwa thupi ndilofunika kupeza mndandanda wofunikira wa mavitamini, macro- ndi kufufuza zinthu ndi zinthu zina. Njira yochepetsera thupi imatulutsidwa pamene thupi limapereka ndalama zambiri kuposa momwe zimakhalira ndi chakudya. Mtengo wa calorific wa tsiku ndi tsiku suyenera kukhala woposa 2000 kcal. Pofuna kusokoneza masitima, tikulimbikitsidwa kuchita nawo masewera. Kusala kudya ndi mdani wamkulu wa chiwerengerocho, chifukwa atabwerera ku menyu yachizolowezi, thupi limayambira mwakhama mafuta.
Kodi mungayambe bwanji kudya zakudya zoyenera kulemera?
Nthawizonse zimakhala zovuta kupanga kusintha kulikonse, izi zikugwiranso ntchito pazozoloŵera. Kuti muzoloŵe osati kuswa, ndi bwino kuti muchite pang'onopang'ono. Choyamba, dzipangire zakudya kuti mukhale wolemera, popeza kuti njira yabwino ndiyo chakudya chachisanu. Ndibwino kuti muzitha kujambula nokha zonse mwa ora. Chinthu chinanso cha momwe mungasinthire kudya zakudya zoyenera kuti muchepetse kutaya thupi ndi kusiya zakudya zanu zopanda pake, zomwe zimapezeka m'masukiti, katundu wophika ndi zakudya zina zovulaza. Ngakhale kusintha kwakukulu kumeneku kudzatilola kuti tiwone zotsatira zabwino.
Zakudya za zakudya zoyenera komanso kuchepa kwa thupi
Poyambitsa njira yakuchotsera kulemera kwakukulu, muyenera kuwongolera ku menu yanu yoipa chakudya chofunikira. Pali zakudya zomwe zimathandiza kuchepetsa thupi, kuthandiza kuthetsa njala kwa nthawi yaitali ndikuyeretsa thupi. Mukawagwirizanitsa molondola, mukhoza kuchepetsa thupi lanu komanso kusintha thanzi lanu. Pali zakudya zoyamba zolemera, zomwe zingagawidwe m'magulu.
- Mafuta ochepa . Izi zimaphatikizapo chakudya chokhala ndi fiber, mwachitsanzo, masamba, masamba ndi zipatso. Amathandiza kuthetsa njala kwa nthawi yaitali ndikuyeretsa thupi la poizoni.
- Mafuta ochepa . Zakudya zowononga siziyenera kuphatikizapo zakudya zomwe zili ndi mafuta odzaza. Ndi bwino kusankha zakudya za mkaka ndi mafuta ochepa omwe amadya, komanso nkhuku, nsomba ndi nsomba.
- Mapuloteni . Chifukwa cha mapuloteni apamwamba, kukula kwa minofu kumakhala bwino, madzi ochulukirapo amachotsedwa ndi kagayidwe kamene kamayambitsa.
- Ndi chiwerengero chochepa cha glycemic index . Zogulitsa zoterezi ndizowotcha mafuta , zimathandiza kuchepetsa shuga m'magazi ndikuchepetsa njala. Izi zikuphatikizapo ndiwo zamasamba, amadyera ndi tirigu.
- Kwa saturation yaitali . Chifukwa cha zakudya zabwino, mukhoza kuthetseratu njala, zomwe zingachepetse zakudya za caloriki. Ziyenera kukhala ndi chakudya chochepa pang'onopang'ono, mwachitsanzo, mungasankhe mkate wonse wa tirigu, tirigu ndi pasitala kuchokera ku ufa wolimba.
Zakudya zabwino zowononga
Ngati munthu asankha kukhala wochepetsetsa ndikukhala ndi thanzi labwino, m'pofunika kusintha kusintha kwake. Kuti muchite izi, muyenera kuganizira za malamulo omwe alipo kale. Choyamba, timapanga chosindikizira cha firiji, kuchotsa zinthu zopweteka: kusuta, mchere, kuzifutsa, zokoma, zokometsera ndi kuphika. Zakudya zabwino zowonongeka, zomwe makasitomala awo amakula bwino, amapatsidwa malamulo othandizira ma diettics, ayenera kuphatikizapo zinthu zosiyanasiyana zothandiza.
- Chakudya chachakudya ndi chakudya chachikulu komanso mafuta ambiri. Kuti muchite izi, ndi bwino kusankha zakudya zowonjezeka m'zakudya.
- Zakudya zosavuta - chakudya chamadzulo, ndipo siziyenera kukhala patapita maola atatu asanagone. Ndi bwino kusankha nyama kapena nsomba ndi mafuta pang'ono ndi saladi ya masamba.
- Imodzi mwa mfundo zokhudzana ndi momwe mungadye bwino tsiku lililonse - ndiwo zamasamba ndi zipatso ziyenera kukhala 50 peresenti ya zakudya zonse.
- Chinthu chofunika kwambiri ndi chithandizo choyenera cha kutentha. Ngati mukufuna kulemera, ndi bwino kuiwala za kuuma, ndipo ndi bwino kudya chakudya, kuphika ndikuphika banja.
Zakudya zoperewera ndi kusewera masewera
Kuti muchepetse thupi lanu nthawi zonse, ndikofunika kusintha zakudya zanu. Mankhwalawa ayenera kukhala ndi mapuloteni ambiri a zamasamba ndi nyama. Chinthu china chofunikira - ndiwo zamasamba ndi zipatso, zomwe zimakhala zofunika kwambiri m'thupi. Sankhani kupereka chakudya chochepa, ndipo magawo sayenera kukhala aakulu. Ndikofunika kusunga boma lomwe maphunziro ayenera kuwalingalira. Zakudya zabwino ndi masewera ndi mfundo ziwiri zomwe, pokhapokha, sizipereka zotsatira zabwino.
Zakudya zowonjezera pambuyo pochita masewera olimbitsa thupi
Pogwiritsa ntchito masewera olimbitsa thupi, mafuta amawotcha thupi, ndipo ndondomeko ikupitirira pakutha maphunziro. Pachifukwa ichi, ndikofunikira kusiya chakudya kwa maola awiri, koma muyenera kudziwa zomwe muyenera kudya pambuyo pa maphunziro pambuyo pa nthawi yapadera. Menyu iyenera kukhala chakudya chokhala ndi mapuloteni, mwachitsanzo, kanyumba kakang'ono kameneka, kapepala kophika, nsomba ndi nsomba zoyera. Apatseni iwo ndi ndiwo zamasamba, zomwe zimakhala bwino ndi mafuta.
Zakudya zopatsa thanzi musanayambe kuchita zolimbitsa thupi
Kugwiritsidwa ntchito kwa mafuta osungirako ndiko chifukwa cha kupanikizika, choncho nkofunika kusamala kuti thupi silitenge zakudya zowonjezera. Pachifukwa ichi, simungadye musanaphunzire ndipo nthawi yabwino ndi maola 2-3 musanafike. Ndikofunika kumvetsetsa zomwe zilipo musanaphunzire, popeza sizinthu zonse zomwe zimaloledwa. Zosakaniza zosiyana - chakudya, mwachitsanzo, phala, buchere ndi muesli. Apatseni iwo ndi saladi ya masamba ovala mafuta. Kulemera kwa gawoli sikuyenera kupitirira 300 g Ngati simungathe kudya kwa maola angapo musanayambe maphunziro, ndiye kwa theka la ola mukhoza kudya 100 g ya oatmeal ndi apulo.
Ochita masewera olimbitsa thupi
Anthu omwe amadzipereka nthawi zonse kuti azichita mwakuthupi ayenera kupanga bwino zakudya zawo, poganizira zofunikira za BJU. Zovuta za chakudya zimagwirizana ndi zaka ndipo ndizofunikira kupeza mphamvu. Kuwerengera ndikofunikira kuti kilogalamu iliyonse ya kulemera iyenera kuwerengera magalamu asanu ndi awiri. Chakudya cha masewera choyenera kuwonongeka chiyenera kuphatikizapo mapuloteni komanso mlingo woyenera wa katundu wochepa ndi magalamu pa kilogalamu ya kulemera kwake, koma pakuwonjezeka maphunziro, kuchuluka kumawonjezeredwa ndi magalamu awiri. Ponena za mafuta, iwo sayenera kukhala oposa 30% a caloriki wokhudzana ndi zakudya zonse.
Zakudya zamasewera ziyenera kukhala ndi mavitamini ndi mchere. Ndi bwino kutenga zina zovuta. Mfundo ina yofunikira ndiyo kusunga madzi okwanira, chifukwa panthawi yophunzitsa kwambiri munthu amataya madzi ambiri ndi thukuta. Pa tsiku ndikofunika kumwa zakumwa ziwiri. Chiwerengero chonsecho chiyenera kukhala chaledzera masana.