Ndipo inu mukudziwa angati zopatsa mphamvu muyenera kudya pa tsiku kwa inu?

thanzi labwino, thupi wokongola, maonekedwe wathanzi ndi ntchito amafunika chamoyo - izi zonse makamaka anatsimikiza ndi mphamvu zathu zonse mu kuchuluka ndi khalidwe. Lero, pamene kugwira ntchito ndi kukhala ndi chithunzi ang'ono ndi zofunika bwino ntchito yake, ndipo muchiyanjano ndi anyamata, anthu ambiri anayamba kupereka ulemu wapadera kwa zakudya zanu. Ndi angati zopatsa mphamvu muyenera kudya pa tsiku mukhale mawonekedwe lalikulu? Yesetsani kumvetsa.

kuyanjanitsa deta

Choyamba, kuchuluka kwa chakudya ankadya mwachuluka amadalira zolimbitsa thupi masana. Ngati ukufuna kukhala tsiku lonse pa desiki yawo, adayimilira kutsanulira yekha khofi kapena chakudya, mphamvu simuyenera kwambiri. Ndipo iye yopangidwa kuchokera ku chakudya ankadya. Tikawonetsetsa, iwo amene alibe miniti si ndakhala chete, ndi zambiri ankagwira ntchito thupi, muyenera kudya moyenera, kotero kuti kuguluka chifukwa chosowa mphamvu.

Pamaziko a mfundo analimbikitsa akhoza kudziwa zambiri zopatsa mphamvu patsiku muyenera (pali deta amuna ndi akazi) kwa inu malingana akafuna tsiku. Pafupifupi malinga kuwerengetsera wa akatswiri a zinthu zakudya, madona, musati Usatong'olere nokha kayendedwe udzakhala wokwanira kudya zopatsa mphamvu 1800-2000, koma atsikana yogwira - mpaka 2500. Mu amuna, Chiwerengerochi ndi pang'ono apamwamba chifukwa cha kuchuluka akuluakulu minofu misa ndi makhalidwe ena. Normal zakudya ndi katundu si zofunika sayenera upambana 2500 kcal, ndipo mu nkhani ya masewera kapena overactive izo angafikire ku zopatsa mphamvu 3000-3500.

Kagayidwe: mnzanu kapena mdani?

Chiwerengerochi ndi zoyerekeza kwambiri, chifukwa munthu aliyense ali ndi makhalidwe ena amene mmene ambiri zopatsa mphamvu muyenera kudya patsiku kukhala ndi thanzi labwino. Mkulu kapena otsika kagayidwe kachakudya mlingo - ndi m`modzi wa iwo.

Pali Njira zambiri zomwe kuchita masamu. Koma ndi bwino kukhulupirira kuwerengetsera izi masamu, ndi nthawi kupita ku kadyedwe wabwino. Zikuthandizani kudziwa chikhalidwe cha thupi lanu, kuwerengera ndalama kagayidwe kachakudya ndi kukhala chakudya kapena kudya dongosolo zolinga zenizeni. Mmodzi wa iwo akhoza kukhala kuonda.

Kuonda si mawu "zoipa"

Ndi angati zopatsa mphamvu muyenera kuonda? Izi mwina funso Ambiri mwa akazi ndi amuna wokhudza. Ndipo yankho si kophweka. Kachiwiri, aliyense payekha. ayamikira General: kuchepetsa kudya chakudya ndi za 15-20%. Choncho, ngati inu ntchito kudya zopatsa mphamvu 2000, ndiye, kuonda, zakudya ayenera kusanduka 1600-1700 kcal. Chotero chiletso n'kofunika kwambiri, ngati kuwerengera zili caloric wa chakudya mu sabata kapena mwezi. Koma pa mlingo yomweyo tsiku la kuchepa si kwambiri, pofuna kupewa mavuto matenda ndi thanzi.

Zinthu mwanzeru!

Ambiri amalakwitsa zikuchepa kuchepetsa mlingo wa angati zopatsa mphamvu muyenera kudya patsiku kukhalabe kulemera. Ndipotu, kuchepetsa amphamvu kubwera mu thupi la chakudya, choncho zakudya amachititsa kuti monga njira chitetezo. Wotere kwambiri, kagayidwe kubweza pansi, chakudya m'mimba kochepa, inu Choncho kuonda pang'onopang'ono kusiyana ndi kuyembekezera.

Choncho si koyenera malire. Njira yabwino yothetsera kukhala wochepa chithunzi - pang'ono kuchepetsa zigawo, kuwapanga iwo zothandiza kwambiri, ndipo ngakhale masewera olimbitsa thupi. Choncho, idyani saladi nkhomaliro ndipo amathamanga ndi kuphunzitsa! Ndipo mu nthawi yake yopuma, yesani kuona zakudya zanu ndi kuchepetsa: kuwerenga angati zopatsa mphamvu muyenera kudya pa tsiku kwa inu, kuchepetsa mwachizolowezi caloric wambiri ndi 15%.