Zakudya zoyenera kuti kuwonda

Masiku ano, vuto kulemera owonjezera ndi zogwirizana kwambiri ndi kusintha dietitians tsiku kukhala koposa zakudya latsopano limene lilipo kale akonzedwa yaikulu. Koma nthawi zambiri, pamene udzabwerera yachibadwa zakudya wonenepa kachiwiri anaimba. Chifukwa chiyani?

Easy kuwonda ndi zakudya mwamsanga amagwirizana ndi nkhawa, thupi ndi pansi zoletsa kuyambira pachiyambi. Koma pamene pali kusintha kwa zakudya yapita, thupi kumawonjezera kachiwiri, ndi pogwiritsa ochepa kuposa pamaso chakudya. Ichi ndi chifukwa chakuti thupi akufuna okonzeka kufikako kuthekera nkhawa wina, kutanthauza kuti zakudya zolimba. Choncho bwino anakonza, tsiku zakudya zoyenera kuti kuwonda - njira yokhayo yodalirika kuchira thupi mawonekedwe abwino. Akamanena za njira ndiye kuti thupi lili kuti wochepa mphamvu kuposa akhoza anakhala pa tsiku, pamene kulemera adzakhala kuchepa pang'onopang'ono, koma zotsatira ndi mizu kwa zaka zambiri.

zakudya zoyenera kuti kuwonda: menyu

Menyu ndi zakudya bwino ayenera kukhala ndi mapuloteni nyama ndi chakudya. Ndi digiri yapamwamba ya kunenepa ayenera kuchepetsa kuchuluka kwa zimam'patsa. Zokonda zapatsidwa kwa mbewu monga chimanga ndi ufa mankhwala a gulu A (i.e. durum tirigu) mkate ndi chinangwa. Anthu ena amakhulupirira kuti kunenepa m'pofunika kusiya lokoma ndi mchere, yokazinga ndi kusuta. Ngakhale ntchito ya mankhwala ndipo alibe, koma kuwapatsa sikuthandiza kwa tsiku limodzi, chifukwa kungachititse kuti maganizo zatchulidwazi. Nkofunika chabe kuchepetsa mankhwala ntchito Mwachitsanzo, mmalo mwa ndalama zisanu cha mkate kudya katatu pa mlungu, m'malo magawo awiri a nyama yankhumba - wina.

Malinga ndi akatswiri a zinthu zakudya, lamanja chakudya zakudya makamaka tichipeza zakudya amene muli zambiri CHIKWANGWANI. Mwachitsanzo, thupi patsiku limafuna 3 servings zamasamba ndi zipatso, komanso nyama Taphunzira ndi 2 servings nsomba. A Mbali yofunika kwambiri ya zakudya zabwino ndi madzi. kapu ya madzi pamaso chakudya kumachepetsa kudya. Pakuti kupewa kutupa pakhosi, m'pofunika kuti madzi anali ozizira ndi chipinda kutentha.

Komanso, kudya chakudya chabwino kwa kuwonda kumafuna ndithu ulamuliro kwambiri. Yoyenera kudya chitsanzo zikutanthauza osachepera 4 osati oposa 6 chakudya patsiku. Kudya chakudya chochepa, ndiye munthu sadzakhala kumverera njala ndi maganizo chidzalo. Womarizira kwambiri chakudya mochedwa ayenera idzachitika kwa maola 2-3 pamaso yogona chifukwa dongosolo m'mimba ndi layamba pa usiku wa. Komanso mu chizolowezi alowe kadzutsa zonse. Pamene inu kusankha njira kuphika ayenera kuperekedwa akukonda stewing, kuphika kapena nthunzi jamu.

zakudya zoyenera kuti kuwonda: Ndemanga

Kuonda muyenera kudya mphamvu zochepa kuposa kukhala. Azimai amene amagwira ntchito mu ofesi, kuti asunge kulemera muyenera zopatsa mphamvu 2000 ndi tsiku, munthu - 2500 kcal. Choncho, pofuna kuchepetsa thupi kuchuluka kwa zopatsa mphamvu ankadya ayenera kukhala osachepera penapake pa 20-25%, pamene kuwonda kungakupatseni. Mwachibadwa, ichi m'pofunika kuchita n'kulemba zonse, kuti kupitirira chovomerezeka calorie nkhope. Izi, makamaka mu magawo oyambirira, tiyeni mavuto ambiri, chifukwa ambiri ayesetsa njira imeneyi pa yokha, akulangizidwa amachita njira odziwika a "kulaks". Choncho, onse chakudya ankadya patsiku ayenera kukhala wolingana 15 kulaks slimming. Zigawo izi zisanu akhale masamba, 3 magawo - zipatso, 2 servings - 4 mbali ndi mbewu monga chimanga - mapuloteni.

zakudya zoyenera kuti kuwonda si zakudya zolimba, olemba kulonjeza kuti imfa mphezi kulemera mu masabata ochepa. Chotero dongosolo magetsi kumathandiza kuti pang'onopang'ono kuwonda, koma ndi zotsatira kalekale, ndipo kwa nthawi yaitali. Yoyenera zakudya - sitepe yoyamba kuti moyo wathanzi ndiponso kupewa matenda ambiri afanizidwanso ndi onenepa.