Kudya zakudya zopatsa nthanzi pa maphunziro: mindandanda yazakudya zakudya ndi ndemanga. kudya zakudya zopatsa nthanzi isanayambe kapena itatha zolimbitsa

Chaka moyo wathanzi kwayamba kutchuka kwambiri. kudya zakudya zopatsa nthanzi thupi, kupewa makhalidwe oipa - khalidwe lomwe m'mayiko onse otukuka. Anthu ena, kuti ang'ono ndi wokongola, wolowa kwa zakudya, pamene ena - kupita ku maphunziro. Njira yabwino ndi kuphatikiza zakudya athanzi ndi achangu mu masewero olimbitsa thupi kapena pa bwaloli.

Mfundo za zakudya zoyenerera

kudya zakudya zopatsa nthanzi isanayambe kapena itatha zolimbitsa thupi ndi imodzi ya mphindi zofunika kwambiri pa moyo wanu. Gwirizanani, ambiri holo, akaona kuti vutolo yovuta: mafuta m'chiuno n'kusambira, panali "mowa" mimba, miyendo anapanga anamuda cellulite. anthu oterewa, pambuyo pa zaka ulesi ndi idleness anaphunzira kwambiri amalekezera mphamvu. Ndipo simuzindikira kuti alibe mphamvu. Zimenezi n'zomveka. wothamanga aliyense angakuuzeni kuti kupanda zopatsa mphamvu ndi kungasokoneze pa maonekedwe anu komanso kuchuluka kwawo. Choncho, akatswiri amalangiza kupita pa zakudya zapadera - masewera limene udzadya chakudya zedi okwanira, nthawi yomweyo zidzakhala zothandiza ndi thanzi.

kudya zakudya zopatsa nthanzi pa maphunziro angapo mbali:

• No njala.
• Musati asamadye kwambiri ndi kudya mofulumira.
• Pakufunika pa nthawi yakutiyakuti.
• Isanayambe makalasi kufunsa ndi dokotala masewera kapena kadyedwe.

Choncho, ngati zakudya inu kukhala katswiri. Iye kuganizira olimba thupi lanu, mlingo nkhawa, ndi mtundu wa masewera kuti mukuchita.

boma

Pulogalamu ya maphunziro komanso kudya chakudya chabwino anthu zinsomba awiri, amene kumanga tsiku lanu. Pangani ndandanda wa zakudya tsiku ndi tsiku kuti asanapite ku chipinda inu kupeza mapuloteni zokwanira. Gawo muyenera kudya maola 2 pamaso kulimbitsa thupi lanu. Best wa onse, ngati zophikidwa uvuni kapena papepala lalikulu nyama nsomba nyama yang'ombe, adatumikira pamodzi ndi abwino pease pudding mphodza yophika. Ngati, chifukwa ndandanda osasamba ntchito Kodi sayenera kudya, mungathe kudya zipatso kapena mkaka kwa theka la ola pamaso maphunziro ndi pambuyo chakudya lalikulu kunyumba.

A njira zabwino akanati unagawanika chakudya: vuto zambiri koma chakudya chochepa. Choncho - nthawi 6 pa tsiku magalamu 200-300. amatsimikiza kupanga mapuloteni. Chakudya ayenera kupezeka mu chakudya, chifukwa popanda iwo mulibe mphamvu ndi nyonga thupi. No mafuta ndipo simungathe kuchita, koma ayenera kukhala pang'ono mu zakudya tsiku. ndandanda tsiku kumanga kuti mwakumana nazo nthawi yoti masewera ndi ntchito, komanso pa choyenera zina.

Udindo wa kadzutsa

kukhalapo kwake ndithu kupereka zakudya zoyenerera. Pophunzitsa ntchito yake umakhala wofunika kwambiri ndi udindo. Mwatsoka, anthu ambiri sadya china m'mawa, kunena mfundo yakuti matupi sizinathe woken pambuyo zina usiku. Koma ichi ndi cholakwika. zofuna kadzutsa, popanda inu sangathe kuchita masewera olimbitsa thupi, chifukwa mudzamva zogwira mtima. Ola la maphunziro patsiku, kuphatikiza zonse m'mawa chakudya - kuphatikiza bwino kwambiri mawu a Maphunziro Akakhalidwe Kazolengedwa. Ngati Inu pazifukwa zina musadye kadzutsa, pang'onopang'ono accustom okha kwa ndondomekoyi. Ndikhulupirireni, posachedwapa sudzakhala pano, monga kale anakana chosangalatsa choterocho.

Atsimikize kadzutsa, mukuvomera asagwiritse nokha kuchokera kudya pa nkhomaliro ndi chakudya. Anthu amene anazolowera okha ku m'mawa kudya chakudya, alibe mavuto kagayidwe kachakudya, ali yogwira ndipo akugwira ntchito, ali ndi maganizo abwino. Ngati inu anadzuka, mulibe njala, tikathamange ndi kutenga Mosiyana shawa. mpheto zimenezi zimachititsa kuoneka njala. Kwambiri kadzutsa njira kwa wothamanga kukhala phala, scrambled mazira ndi masamba, lonse tirigu mkate ndi tchizi otsika-mafuta. Pamene palibe nthawi, mungasangalale ndi chakumwa chamkaka, ndi kugwira chakudya kuntchito.

Madzi ambiri ndi CHIKWANGWANI

lamulo ili mu malingaliro anu. kudya zakudya zopatsa nthanzi pa maphunziro zimaphatikizapo kugwiritsa ntchito CHIKWANGWANI, amene amathandiza thupi kuti ayeretse, kuti tichotse poizoni. Komanso, zikhoza kukuthandizani kukwaniritsa mayamwidwe wa zakudya. CHIKWANGWANI opezeka mu masamba, zipatso, masamba, bowa. The zakudya wothamanga ayenera 400 magalamu a mankhwala. Ndipo gawo la mikango ayenera kuperekedwa kwa masamba - iwo ali kwambiri zothandiza. Kupatulapo - mbatata, ntchito ayenera ufulu kwa asatayike. M'malo mwake, kudalira soups dzungu ndi burokoli, masamba casserole wa zukini, biringanya ndi kaloti.

Komanso, kumamwa kowirikiza madzi. Imawalamulira CHIKWANGWANI zitunda mu intestine, potero zolimbikitsa chimbudzi. Osachepera tsiku mlingo - 2 lita lokhala ndi mpweya wokwanira madzi oyera. Koma kwambiri muzichita, madzimadzi muyenera kubwezeretsanso yobweretsa anataya. Fufuzani ngati muli madzi okwanira, n'zosavuta. Kuti tichite zimenezi, muyenera kuyang'ana pa mkodzo: ngati mtundu wolemera, muyenera kumwa madzi ambiri.

Kodi ndifunika kuti achotse mafuta?

kudya zakudya zopatsa nthanzi pa maphunziro asungwana ndi anyamata zimaphatikizapo kugwiritsa ntchito lipids, ngakhale ambiri a iwo amakaniratu. Kumbukirani: ndi kwambiri thupi zolimbitsa mafuta ndi zofunika kwambiri. Pakati pawo ndi ambiri mahomoni, amene kutenga nawo mbali mu ndondomeko ya kuyatsa zamadzimadzi mafunsidwe. Komanso, pamaso pa mafuta mu chakudya amachepetsa katulutsidwe wa insulin, amene otembenuka shuga mu mafuta subcutaneous. Choncho, m'chiuno idzakhala yophweka pa maso amakhala wochepa thupi ndi wokongola.

thupi likusowa otchedwa mafuta lamanja: Omega-6 ndi Omega-3. A ambiri a iwo akupezeka nsomba ndi nsomba, choncho onetsetsani kuti monga iwo mu chakudya. Nsomba zikhoza kudya chilichonse, kupatula Mabaibulo yokazinga ndi kusuta. Best wa onse, ngati yophika, zophikidwa kapena steamed. Animal mafuta sakhala zothandiza, ngakhale kuti ndi koyenera kuti mayamwidwe mavitamini. Kukumana kufunika kwa iwo, mungathe kudya kadzutsa mafuta pang'ono.

Zakudya pamaso masewera olimbitsa thupi

Monga tanenera kale, thupi ukusowa mafuta chiyambi cha makalasi. Yoyenera zakudya patsogolo maphunziro amapereka menyu: a nyama yang'ombe otsika-mafuta ndi buckwheat, mpunga ndi nkhuku, mazira mapuloteni ndi masamba, oatmeal ndi mtedza. mbale zakhala upamwamba wa mtundu wanyimbo akatswiri a masewera a. zili caloric Choncho ayenera kokwanira. chakudya bulky monga mbale ya msuzi kapena wambirimbiri saladi muyenera kudya maola 2 pamaso pa kalasi. Atsimikize chakudya cha kukula yaing'ono - chidutswa cha nyama Mwachitsanzo, saloledwa kudya kwa theka la ola pamaso maphunziro.

Ngati inu kusonyeza kumanga minofu misa, Mphindi 40 asanapite ku masewero olimbitsa thupi, ndi kumadya zipatso ndi otsika glycemic index: manyumwa, maapulo, prunes, apricots, yamatcheri. Anandilola zipatso: blackcurrant, zakuda, mabulosi abulu. Good kumwa mapuloteni kugwedezeka ndi kapu ya khofi. Woyamba ayenera kumanga minofu mankhwala, wachiwiri - mobilizes mafuta thupi ntchito monga mafuta.

Pamene kusewera masewera pachimake

Pamaso pa kalasi ndipo pambuyo pawo n'kofunika zakudya zoyenerera pa maphunziro - kugwiritsa ntchito madzi. Afotokozerane mu holo, kumwa ngati kuli kotheka. Apo ayi, mudzakhala tulo, aulesi ndi wosabereka. Musati kutsogoleredwa ndi ludzu, kumwa nthawi zonse. Pamene mukufuna ndimweko magazi pang'ono, thupi lanu liri kale limafooka. Ndipo ichi ndi zosayenela. Ndi zaka, ndi maselo udindo kufunika madzimadzi, kutaya tilinazo awo. Chotero, inu musati yomweyo kuti mukusowa madzi. Zizindikiro zazikulu za madzi m'thupi ndi:

• Mutu.
• Youma pakamwa.
• Chapped milomo.
• Chizungulire.
• Manjenje.

kumwa boma Chioneke motero: asanapite kumwa madzi pa chakumwa kulimbitsa thupi aliyense mphindi 15. Ngati ntchito thupi kwambiri ndi kumatenga kuposa ola, n'zotheka ola limodzi pamaso ntchito mphamvu lachibadwa: tiyi wobiriwira, masamba atsopano vitamini, mabulosi smoothies, mwatsopano cholizira madzi zipatso. Musadalire Anzawo sitolo ogulidwa, zakumwa anu.

pambuyo maphunziro

Kambani akulimbikitsidwa kudya choyamba Mphindi 20 pambuyo sukulu. Ngati inu usakhale pa tebulo kwa maola 2 nditamaliza maphunziro, zabwino za izo sizidzakhala zokwanira: kuwonjezeka minofu misa adzatsala pa yochepa. Bodybuilders kuitana nthawi ino "zenera anabolic" ntchito mapuloteni ndi chakudya. Chimene mudzadya nthawi iyi, kupita kuwonjezera minofu buku. njira zambiri menyu: scrambled mazira ndi masamba ndi kudya mkate, Turkey ndi wakuda mkate, madzi zipatso ndi tchizi, nsomba ndi nyama yang'ombe saladi, monga chimanga ndi mkaka, pease pudding ndi nyama yophika, ndi zina zotero.

kudya zakudya zopatsa nthanzi pa maphunziro umalimbana chakudya otsika-mafuta gawo limodzi zigwirizana chakudya, awiri - mapulotini. Kubwezeretsanso zina katundu wawo, kumwa milkshakes. Natural mapuloteni chakumwa ndi kukwapulidwa mu blender ndi osakaniza a dzira mapuloteni, mkaka, curd ndi mtedza. Pakuti maswiti, inu mukhoza kuwonjezera uchi ndi kagawo ya nthochi. omwera angagwiritsidwe ntchito pamaso thupi, ndipo mkati mwa maphunziro.

Kodi koletsedwa?

kudya zakudya zopatsa nthanzi pa masewero wina Cholinga ntchito - kuthetsa mafuta ndi kupeza minofu misa. Choncho lipids chakudya ayenera kuchepetsa. Ngati ali zakudya wanu kwambiri, iwo m'mbuyo chimbudzi ndi kuloŵerera zakudya ndi mavitamini. Mapuloteni zakudya ayenera kukhala otsika-mafuta: palibe nkhumba ndi nkhuku miyendo. M'malo mwake, iwo tuck mu nyama yankhumba nkhuku kapena nyama yamwana wang'ombe. Samalani ndi mkaka. Kugula okha otsika-mafuta tchizi, kanyumba tchizi, yogurt, mkaka ndi yogurt. Koma nsomba wochuluka akhala akugwira. Ndi likuyesetsa kosangalatsa ulamuliro.

kudya zakudya zopatsa nthanzi pa maphunziro pa masewero olimbitsa thupi - wapangodya. Ngati inu zawozo, zotsatira pa ntchito adzakhala pafupifupi unnoticeable. Choncho, kutsatira malamulo zoyambirira za kadyedwe ndi zothandiza. Komanso, ngati n'kotheka amathera mu mpweya wabwino kwambiri wa nthawi kusewera masewera, panjinga, kusambira. Mwachidule, kusunga moyo yogwira. Zonse izi zidzathandiza kuti iyende mofulumira ndi kuwapanga iwo zosavuta.