Zakudya mapazi

Wochepa ndi wokongola miyendo, si ichi loto la mkazi aliyense pa dziko mutundu kapena zaka. Pofuna kupeza zimene wachita, muyenera kokha chidwi. Masiku ano, pali zakudya zapadera chifukwa mapazi, chimene mudzatha kuponyera kumbali kulemera onse zosafunika.

Zakudya mwendo Chili chakudya chamagulu, thupi ndi njira yapadera kuti angathe kuchitidwa kunyumba. Woyamba kuwonda m'pofunika kubwereza zakudya wanu kwathunthu ndi kusiya zakudya zambiri. Kukongola amafuna nsembe ndithu. zakudya kanu azioneka zipatso ndi ndiwo zamasamba ambiri. Koma zakudya mafuta ndi yokazinga, ufa, wokoma ayenera kupewedwa. Phazi Zakudya limakupatsani kudya nsomba, mavitamini A ndiponso C, mapulogalamu, amene wapangidwa ndi potassium zingakhale: sitiroberi, tsabola wofiira, kiwi, kaloti, kabichi, anyezi wobiriwira, letesi, chiwindi, zouma apricots, malalanje ndi mbatata. Komanso analola mankhwala savory, monga adyo, ginger, tsabola, chifukwa iwo kuti analimbikitsa magazi, amene kumathandiza posungira madzimadzi mu thupi. A malo apadera ku chakudya cha kudzachitika mafuta yogurt, nyongolosi tirigu ndi soya. zakudya izi muli olemera magnesium ndi calcium, zomwe zimakhala zolimbikitsa kwambiri pa minofu ndi kuwathandiza kuti akule bwino, chimene chiri chofunika kwambiri ndi osakaniza zolimbitsa thupi ndi zakudya.

Komanso kudya miyendo ndi m'chiuno amalola mapuloteni wambiri - nkhuku, mkaka monga kanyumba tchizi, yogurt, mkaka. Imathandiza kugwiritsa ntchito mankhwala kusintha kagayidwe. Zikuphatikizapo nyemba, burokoli, mkaka soya, khofi, tiyi wobiriwira, oatmeal, maapulo, sipinachi, Turkey. Izi si ndandanda. Zakudya mapazi ayenera mosamalitsa ananena ndi lolimba zosaposa masabata atatu. Zonse ziyenera kukhala payekha mukayamba kumva kuti thupi lanu sangathe kulimbana, ndi bwino kuwonjezera mankhwala mwachizolowezi zakudya ndi zakudya kachiwiri mu masabata ochepa.

Pakuti kukonza zakudya okhwima kwa miyendo muyenera kuchita masewera olimbitsa thupi, ndi bwino polimbana ndi kunenepa ikutha. Pamene ndi mmene kuthamanga, inu mufika kusankha. Pa chiyambi cha maphunziro akhoza chokhudzana ndi kuthamanga mpikisano kuyenda pang'onopang'ono kuwonjezeka nthawi yoyamba. Kuthamanga limakupatsani kusunga thupi lonse mu mawonekedwe abwino ndi kuchotsa mafuta owonjezera si pansi, komanso pamimba ndi zina ziwalo. Ngati mukufuna kulimbitsa mwendo minofu yanu, mukhoza tikhale akuluakulu, chinthu chachikulu pa nthawi yomweyo samalani maondo anu, osati kuvulaza zimfundo. Squat muyenera lathyathyathya nabwerera, mapazi phewa m'lifupi padera, zala akukumana patsogolo. Mawondo akhale chete ndi makamaka kupita tsidya lija la mzere wa masokosi. Squat 20-30 nthawi tsiku ndipo udzakhala ndi miyendo wochepa.

Kudya miyendo ndi mimba pafupifupi palibe kusiyana kwa zakudya yosavuta. Kadzutsa mungathe kudya saladi wa ndiwo zamasamba, nkhomaliro wa yophika nkhuku m'mawere omwe muli zambiri zomanga thupi, ndipo steamed masamba, monga burokoli. The nkhomaliro adzakhala yoyenera otsika-kalori msuzi ndi masamba ndi kapu ya madzi. Chakudya mungathe kudya masamba yophika ndi mpunga kapena buckwheat.

Kuchepetsa kukula kwa m'chiuno mwanu ndipo m'mimba, kuwonjezera zakudya n'kofunika kuchita akonzedwa zokambirana kwa ikukoka atolankhani. The ofunika kwambiri ndiponso yosavuta - kupindika. Kuchita Zochita pamene atagona pansi ndi miyendo yanu pa m'chiuno m'lifupi padera, mawondo ndichotse, manja kumbuyo mutu wake. Kwezani thupi ku nkhani 2 ndi kutsikira 2 ngongole pansi, kupuma pamwamba pang'ono. Zochita, akhoza kukhala zovuta, kuwonjezera alternately kukweza miyendo. Chinthu chachikulu mu maseŵerowo - makina. Mukhoza kupanga ochepa nthawi, koma molondola. Ngati mukuona kuti ndinu wotopa, siyani, mupumule mphindi zochepa ndi kuyamba mwatsopano.