Kodi moyenera mphamvu?

nthawi yathu amakhala osati mwa lowoneka patsogolo luso, koma pa nthawi yomweyo ndi matenda misa chabe anakhala ponseponse kwa anthu ambiri. Kodi mavuto ndi kukhala onenepa kwambiri, kuphwanya ziwalo, kutopa? Ambiri, ziribe kanthu momwe zazing'ono, chifukwa zakudya zosayenera. Kodi moyenera mphamvu?

Kudziwa kodi chiŵerengero yabwino zosakaniza ndi kovuta kwa inu. Munthu aliyense ali makamaka: ndi kukula kwa thupi, moyo, ndi zaka, kulemera, etc. Komabe, malire zina, chakudya chamagulu ndithudi kotheka. Kodi inu mukhoza ngakhale nokha. Nkofunika kudziwa zinthu zoyenera zakudya mu chakudya. Cholowa cha mapuloteni ayenera mlandu za 30-35% ya tsiku menyu, chakudya - 35-40%, mafuta - 25-30%. bwino Izi ndi zofunika kuyesa kukhalabe.

Komanso ndikofunika kuti moyenera chakudya (mapuloteni, mafuta, chakudya) mu nkhani za kuchuluka kwa mbali imeneyi, alibe phindu kochepa ndi kugwilizana chakudya. Nkofunika mbali umodzi sanali lalikulu. Pankhaniyi, payenera nthawi osachepera asanu pa tsiku. Ndiye inu Simumva njala, ndi njira kagayidwe kachakudya idzachitike mofulumira kwambiri.

M'mawa uliwonse ayenera kuyamba ndi atsimikize kadzutsa zonse. Pofuna kukwaniritsa zakudya, pali ayenera pasanapite nthawi kuchokera akudzuka. Panthawi imeneyi thupi likusowa mphamvu zatsopano. Ngati mulibe kumupatsa chakudya, iye izo monga nkhawa Chinthu ndi kuyamba ziletsa kagayidwe ndi kudziunjikira "nkhokwe moyo" mu mawonekedwe a mafuta. Vutoli limakhudza thanzi ndi maonekedwe. Best kusankha kadzutsa - oatmeal. Mu dzinthu muli chakudya zovuta ndi mavitamini a gulu B. chakudya M'malo mwake, ayenera kukhala zolimba. Madzulo, kagayidwe kubweza.

Pofuna kukwaniritsa mphamvu ya mapuloteni okhutira, m'pofunika kudya nyama (makamaka otsika mafuta nyama yamwana wang'ombe, nkhuku) ndi nsomba. mafuta ambiri wathanzi opezeka nsomba. Mayonesi, sauces, Mavalidwe saladi margarine ndi gravies ayenera adzasiyidwa. Komanso musaiwale za mkaka - yogurt, kanyumba tchizi, yogurt, etc.

Zofunikira kugwiritsa ntchito kwambiri monga zakudya zotheka kuti ndinu mkulu mu CHIKWANGWANI. Zikuphatikizapo mpunga bulauni, mkate wonse tirigu, masamba ambiri, raspberries, prunes, mtedza, apricots zouma ndi ena. A zakudya bwino kukonzedwa yabwino kudya wochepa (mitanda, mikate yoyera, pasta, woyera mpunga).

Kukhala kosavuta kuti asasiye malamulo amenewa, inu mukhoza kulenga zakudya zimenezi zimaphatikizapo chakudya chamagulu kwa sabata. Pa tsiku pafupifupi munthu ayenera 2200 kcal. chithunzi ichi tiyenera kusintha kutenga nkhani maonekedwe a thupi lanu ndi moyo (kusuntha kapena ayi). Malinga Table calorie n'kosavuta mochuluka bwanji mukufuna kudya mphamvu masana. Zitsanzo menyu zikhoza kuwoneka ngati.

1-ndi kadzutsa:

1. Oatmeal popanda mafuta.
2. Yophika dzira (wina).
3. Masamba saladi.
4. Tiyi ndi ginger wodula bwino lomwe.

2 kadzutsa:

1. Persimmon.
2. Apple.
3. Tiyi.
4. Crunches.

nkhomaliro:

1. Nsomba (magalamu zana).
2. Masamba.
3. Tiyi ndi sinamoni.
4. Yophika nyama.

akamwe zoziziritsa kukhosi:

1. Mtedza.
2. Madzi.
3. Low-mafuta yogurt.
4. Makangaza madzi.
5. Zingapo Khlebtsov.

chakudya:

1. Tchizi popanda chakudya.
2. Cottage tchizi (otsika-mafuta).
3. Yogurt ndi sinamoni.
4. Phwetekere madzi.
5. Zipatso.