Kodi kunenepa mu sabata? malangizo

Mwanjira kunapezeka kuti anthu ambiri kuyang'ana kuonda. Komabe, pali ena ambiri odwala, amene amasonkha zikuchepa funso mmene kunenepa mu sabata. Kodi n'zotheka kutero popanda kuwononga thanzi? Ndife okondwa chidwi - ndithu, anayamba njira kuti kungakuthandizeni kuti mabuku zina.

Komabe, akatswiri kuchenjeza kuti uthunthu wa thupi pa kilogalamu ndi sabata, akhoza kusokoneza ntchito kwa ziwalo ndi kuyambitsa matenda kagayidwe kachakudya, mavuto aakulu m'mimba, matumbo, chiwindi, etc.

Kodi kunenepa mu sabata, kuti thanzi si bwanji? Kuyamba kupanga zakudya mwaluso. Yesani kujambula menyu mlungu, kutenga nkhani ya malangizo a akatswiri a zinthu zakudya. Pofuna kuthetsa, momwe bwino msanga, ayenera kuperekedwa mu zakudya zomanga thupi (25%), chakudya (45%), ndipo onetsetsani mafuta (30%). Ayenera kulowa menyu zipatso ndi ndiwo zamasamba - iwo ali wosamalira wapatali mavitamini ndi mchere ofunika uziyenda yachibadwa ya thupi.

Bwino kuthetsa funso mmene kunenepa kudya, muyenera kuiwala za zakumwa enaake - mowa zawo osati si kuthandiza kusonkhanitsa mabuku akusowa, komanso kwambiri amachepetsa kukula kwa minofu minofu. Apereke mmalo madzi sanali enaake mchere, koko, timadziti.

Tisaiwale za kadzutsa zonse - ndi zofunika kuti inkakhala monga chimanga, kanyumba tchizi, mazira. Pewani kumverera njala - nthawi zonse mu thumba lanu chakudya Mwachitsanzo, thumba la zouma zipatso.

Chakudya ayenera kukhala wandiweyani. Onetsetsani kuti adye chakudya choyamba. Pa patatu kuvomerezedwa mbali mbale ndi chidutswa cha nsomba kapena nyama. Chakudya, ndi zofunika kudya chinachake mapuloteni. mankhwala ndi nthawi kudya ndi kumakupatsani kumverera kwa satiety kwa nthawi yaitali, kwa mapuloteni chomwecho ndi yaikulu yomanga midadada kwa minofu.

Munthu amene akufunsa funso la mmene kunenepa kwa sabata ayenera kupita kumalo ochitira masewera a. Mwadongosolo maphunziro osati kuthandiza mwamsanga kuthana ndi ntchito, koma 'sculpt "wokongola, thupi othamanga. Kwa maola angapo pamaso kulimbitsa thupi kuti akhale chakudya lalikulu. Bwino ngati iwo adzakhala mapuloteni (nyama kapena nsomba yophika pa Grill ndi, nthunzi cutlets, etc.) kuti mbale mapuloteni ayenera zidzawonjezedwa kwa mbale zimam'patsa mbali. Onetsetsani kuti tidye mkate, makamaka wholemeal.

Asanalankhule womberani si - magazi pa maganizo thupi walangizidwa minofu ntchito, ndi chakudya ndi "mabodza" pamene m'mimba popanda chosinkhasinkha. Pambuyo pake, iwo amayamba kupesa ndi kupukusa zikuipiraipirabe.

Tiyeni zakudya anu adzakhala ndi mafuta zakudya. Kudya zambiri wowawasa zonona, mafuta kanyumba tchizi. Mukhoza kudya mafuta ndi nyama nsomba. Koma mapuloteni sayenera nkhanza - chimbudzi wawo kumafuna mphamvu m'thupi: salinso chosakanikirana ndi magalamu 150 mapuloteni tsiku, ndipo ena ali excreted thupi.

Musaiwale za mpumulo. Chitani sayenera maulendo atatu pa mlungu. Koma m'pofunika mokwanira pakama palibe pasanafike maola 23.

Mutu nkhani ya mfundozi mmene kunenepa mu sabata, zosavuta kuthetsedwa!