Chakudya choyenera tsiku lililonse kwa atsikana ndi abambo

Munthu akawononga thupi ndi chakudya chopanda thanzi kwa zaka zambiri, mavuto amabwera chifukwa cha kunenepa kwambiri komanso zopindika zina zakunja. Nthawi yomweyo, ndizovuta kusinthana ndi zakudya wamba. Tiyeni tiwone zakudya zoyenera ndi menyu tsiku lililonse kuti muchepetse atsikana ndi abambo.

Ngati mungasankhe kusintha moyo wanu ndikusintha njira zomwe mumadyera, poyamba, muchepetseko maphikidwe osavuta. Zotsatira zake, mudzatsanzikana ndi zomwe mumadya nthawi zonse ndikudziteteza ku zowawa zomwe zimakhudzana ndi kuphika zokondweretsa.

Munthu aliyense ali ndi zokonda zake, chifukwa chake ndimaganizira zosintha tsiku lililonse. Ngati simukukonda malonda, m'malo mwake musinthe.

Malangizo Othandiza

• Imwani madzi kotala la ola musanadye chakudya cham'mawa. Idyani pang'ono pachakudya cham'mawa, chifukwa panthawiyi dongosolo lakugaya chakudya silinakonzekere kulandira chakudya chochuluka.
• Ngati simumva njala m'mawa, mutha kufupikitsa m'mimba. Mukhale ndi chakudya cham'mawa cha yogurt ndi magawo angapo a mkate wambewu.
• Oatmeal wandiweyani pamadzi amawerengedwa kuti ndi chakudya cham'mawa. Onjezerani mkaka kumapeto kwa zokometsera. Sinthani shuga ndi uchi.
• Imwani tiyi wazitsamba wopanda shuga. Ngati mumangomwa zakumwa zotsekemera, yesetsani kuchotsa mchenga woyera ndi zipatso zowuma pang'ono. Zoumba, ma apurikoti ouma ndi masiku amakhala ndi fructose yambiri, yomwe imatha kusintha shuga ndikupeza zabwino zambiri.
• Kumbukirani kuti nkhomaliro ndi chakudya chopatsa thanzi kwambiri. Ngati mumafuna kudya nyama yokoma kapena chakudya cholemera, chitani masana. Zotsatira zake, thupi limagaya zonse usiku.
• Ngati mukufuna kudya bwino, idyani msuzi nkhomaliro. Sinthanitsani mbatata ndi pasitala ndi tirigu, beets, kabichi ndi nyemba.
• Idyani nsomba kawiri pa sabata ndikuziwotcha. Ndi bwino kudya nyama kamodzi pa sabata, makamaka ngati ntchitoyi siyokhudzana ndi zolimbitsa thupi. Mphodza amaonedwa kuti ndiyo njira yabwino kwambiri.
• Osazengereza kudya mpaka mochedwa. Idyani maola angapo musanagone. Chakudya chamadzulo, ndiwo zamasamba zophika kapena masaladi ovala ndi mafuta a masamba ndizoyenera. Ngati muli ndi njala musanagone, kapu ya kefir ikuthandizani kuthana nayo.

Tsopano mukumvetsetsa chomwe chimapanga chakudya choyenera. Koma malangizo otsatirawa sangakupweteketseni. Idyani pang’onopang’ono ndi kutafuna chakudya chanu bwino. Ndikhulupirireni, chakudya chomeza msanga sichimayamwa bwino ndipo sichimabweretsa phindu. Kutafuna mofanana kumachepetsa kuchuluka kwa chakudya chofunikira kukhuta.

Yesetsani kuphatikiza masamba, mtedza, zipatso ndi zopangira mkaka muzakudya zanu. Amayimitsa kagayidwe kake, kamene kamakhudza kwambiri chiwerengerocho.

Chakudya choyenera chochepetsera thupi

Chakudya chopatsa thanzi chocheperako chimakhazikitsidwa pamndandanda wazinthu zomwe zimalimbikitsa kuwotcha kopanda ululu kwamafuta amafuta. Poterepa, kuchuluka kwama caloriki azakudya patsiku kuyenera kukhala kochepera kuposa kuchuluka kwa zopatsa mphamvu patsiku.

Anthu onenepa kwambiri amatha kuonda popanda kuwononga thanzi lawo. Umboni wowonekeratu wa izi ndikuti atsikana, atatha kudya kwakanthawi kochepa komanso kosapindulitsa, amasankha zakudya zoyenera, amayang'ana kwambiri polimbana ndi mapaundi owonjezera.

Njira 12 zokuchepetsa thupi kudzera m'zakudya zoyenera

1. Zakudyazo ziyenera kutengera zipatso ndi ndiwo zamasamba. Perekani zokonda zamasamba, ndizochepa sucrose. Ganizirani pa chinanazi ndi malalanje pakati pa zipatso. Zipatso ndi ndiwo zamasamba zamagulu zimakhala ndi fiber komanso zinthu zothandiza.
2. Imwani kwambiri. Monga momwe ziwonetsero zikuwonetsera, anthu, chifukwa cha zovuta, amamwa madzi pang'ono, omwe amathandizira kuti maso azizirala, khungu likuchepa komanso mawonekedwe am'magazi am'mimba. Chifukwa chake, imwani magalasi osachepera 8 amadzimadzi tsiku lililonse. Odzola, madzi amchere, compote, chakumwa cha zipatso kapena tiyi adzachita.
3. Ngati mukuyang'ana chiuno chokongola ndi chiuno chochepa thupi, iwalani za chakudya chosavuta chomwe chili ndi maswiti, makeke ndi maswiti. Kamodzi pamlungu, mumaloledwa kudzipukusa ndi zinthu zochepa. Ndikupangira kuti ndidye chipatso champhesa kapena chokoleti chakuda kuti musangalale.
4. Kadzutsa, phala ndiloyenera - gwero la fiber ndi mchere. Phikani m'madzi osawonjezera mafuta. Njira yabwino ndi oatmeal ndi zipatso zouma, phala lampunga ndi dzungu, kapena buckwheat ndi anyezi ndi kaloti.
5. Osasokonezedwa mukamadya. Idyani chakudya chilichonse moganiza bwino. Zatsimikiziridwa kuti njala imasowa patatha kotala la ola kuyambira pomwe chakudya chinayamba. Ngati mumadya pang'onopang'ono, mufunika chakudya chochepa choti mudzaze.
6. Sinthanitsani zinthu zowopsa ndi ma analogs othandiza. Gwiritsani ntchito uchi m'malo mwa shuga, sinthanitsani mafuta a nkhumba kuti musamavutike. Yogurt yokometsera yokha idzalowa m'malo mwa zonona ndi zonona zonona.
7. Nenani zakumwa zoledzeretsa, mowa ndi ma liqueurs kuti mukhale wokongola komanso woyenera. Zakumwa izi zili ndi ma calories ambiri komanso osangalatsa. Ngati mumafuna kupumula, muchepetse galasi la vinyo wofiira.
8. Chepetsani magawo. Chitani izi moona mtima komanso zowoneka. M'malo mwa magalamu mazana atatu, idyani mazana awiri, ndikusintha mbale zazikulu ndi mbale zazing'ono. Gawo laling'ono pa mbale yaying'ono limawoneka ngati nkhomaliro yabwino.
9. Pitani ku malo ogulitsira motanganidwa. Asayansi atsimikizira kuti anthu anjala amagula chakudya chosafunikira chifukwa chakumva njala.
10. Nthawi zonse mumalimbana ndi kukhumudwa komanso kupsinjika. Ndikulemera kwambiri pamanjenje, munthu amadya kwambiri ndipo samatha kukhuta. Nyimbo, mayendedwe ndi kulumikizana zithandizira kukhazikitsa bata m'boma.
11. Zakudya zosiyanasiyana ndichinsinsi chakuchita bwino. Gulani zakudya zopatsa thanzi, yesani kuyesa mitundu yatsopano yazakudya. Chakudya chopatsa thanzi chimasangalatsa.
12. Musadye pambuyo pa 7pm. Ngakhale mutakhala ndi mpukutu wosangalatsa mufiriji, osalowa mukakhitchini. Ngati njala ikukhumudwitsa, imwani kefir kapena idyani apulo.

Samalani njira imodzi yakale yolimbana ndi kulemera. Siyani tebulo ndi njala pang'ono. Ndipo zolimbitsa thupi, kuvina ndikusambira kumathandizira kuti thupi likhale loyenera. Ngakhale palibe maphikidwe apadziko lonse onenepa kwambiri, dzitetezeni nokha.

Chakudya choyenera kwa atsikana

Zinthu zingapo zimakhudza thanzi la munthu - chibadwa, zachilengedwe, kulekerera kupsinjika ndi moyo. Udindo wofunikira pakukhalitsa wathanzi ndikusewera ndimasewera, womwe umakhudza khungu, ntchito zamkati ndi ziwalo, komanso chitetezo chamthupi.

Atsikana ali ndi chidwi ndi njira ya zakudya zoyenera. Tidzakambirana za izi.

• Chakudya choyenera chimaphatikizapo zinthu zingapo. Izi ndi mchere, mavitamini, mafuta, mapuloteni, chakudya ndi madzi. Amalangizidwa kuti azidya mulingo woyenera kwambiri, popeza kupitirira muyeso kapena kuchepa kumabweretsa mavuto azaumoyo.
• Idyani zakudya zazing'ono kasanu ndi kamodzi patsiku. Chochuluka cha chakudya cha tsiku ndi tsiku chizikhala nkhomaliro ndi chakudya cham'mawa. Chakudya chiyenera kukhala chopepuka. Mukhale ndi chakudya chamadzulo mpaka 8pm.
• Chakudya choyenera cha atsikana chimachokera ku zipatso ndi ndiwo zamasamba. Amakhala 40% yazakudya zatsiku ndi tsiku. Kudya kuchuluka kwa zakudya izi kumapatsa thupi fiber, mavitamini ndi mchere.
• Mbewu ndi chimanga zimawerengedwa kuti ndi gawo limodzi la chakudya choyenera. Zakudya za atsikana aliyense ziyenera kuphatikiza mpunga wabulauni, womwe ndi wabwino kwambiri. Amatsuka thupi la poizoni. Atsikana sangapweteke kudya mtedza, womwe umagwiritsa ntchito fiber komanso potaziyamu.
• Madzi, nsomba, nyama ndi mkaka zimaphatikizidwanso muzakudya zabwino.
• Sinthanitsani zakudya zamafuta ambiri ndi zakudya zonenepetsa. Kumbukirani, kuchuluka kwa ma calorie patsiku kwa atsikana wamba sikupitilira 1800 kcal.

Malangizo a Kanema

Chakudya cholingaliridwa bwino cha atsikana chimaphatikizapo kugwiritsa ntchito mafuta osaneneka, chakudya, mchere ndi shuga, komanso zakudya zopangidwa ndi mafakitale. Zimathandizira kukhala ndi thanzi komanso kupititsa patsogolo unyamata.

Chakudya choyenera kwa amuna

Zakudya za anthu ndizosiyana. Ngati chinthu chili chothandiza kwa munthu m'modzi, ndichowopsa kwa wina. Tidasanthula zakudya za akazi, tsopano tikambirana zakudya kwa amuna ndi mindandanda yazakudya tsiku lililonse.

Popeza abambo safuna kuchita nawo zinthu zaku khitchini, azimayi amayenera kuwongolera zakudya zogonana.

1. Thupi lamphongo limafunikira mphamvu zambiri. Amuna amakhala achangu kwambiri, ndipo nthawi zambiri ntchito yawo imaphatikizidwa ndi zolimbitsa thupi. Chifukwa cha kuchuluka kwa minofu, amafunikira chakudya chambiri.
2. Ma mulingo abwino kwambiri omwe munthu wamba sagwira ntchito zolemetsa ndi 2500 kcal. Zakudya zopatsa mphamvu zimawerengedwa kuti ndizopatsa mphamvu, chifukwa chake chimanga, zipatso, chimanga ndi ndiwo zamasamba ziyenera kuphatikizidwa pazakudya za amuna.
3. Mafuta ochokera ku masamba amadzitamandira ndi mphamvu yayikulu yamphamvu. Chifukwa chake ndimalangiza abambo kuti azidya mbewu, mtedza, mapeyala ndi mafuta azamasamba nthawi zambiri. Mphamvu yambiri yathanzi m'mafuta amafuta, omwe amakhalanso ndi mavitamini osungunuka kwambiri.
4. Thupi lamphongo limafunikanso mapuloteni, omwe tsiku lililonse amakhala magalamu 100. Izi zimathandizira minofu ndipo zimagwira nawo ntchito pokonzanso maselo. Mapuloteni amatsimikizira kugwira ntchito bwino kwa thupi, amawongolera mahomoni ndikuwongolera kagayidwe kabwino.
5. Nyama yotsamira, zopangidwa ndi mkaka, mtedza, ndi masamba amasamba amawerengedwa kuti ndi mapuloteni. Yesetsani kuphika nyama yang'ombe, nkhuku, tchizi, kefir, mtedza, zitsamba, nyama ya kalulu, mkaka ndi kanyumba tchizi nthawi zambiri patebulo la mwamunayo.
6. Pali zinthu zingapo zomwe zimathandizira magwiridwe antchito a ziwalo zoberekera zamwamuna. Tikulankhula za zakudya zokhala ndi phosphorous, zinc, protein ndi mavitamini omwe amachulukitsa testosterone. Chofunikira kwambiri ndi zinc, kusowa komwe kumayambitsa kusowa mphamvu.

Onetsetsani kuti mwalemba mayina azakudya zomwe amuna akulangizidwa kuti azidya pang'ono pang'ono muzolemba zanu. Tikulankhula za zakudya zomwe zimawonjezera kupangidwa kwa mahomoni achikazi - mowa, khofi, masoseji, soya, nandolo ndi zakudya zosavuta. Komanso, musaphatikizepo chakudya chomwe chili ndi zowonjezera zowonjezera pazakudya zanu.

Menyu yoyenera amuna imapereka magawidwe oyenera a chakudya tsiku lonse. Mwamuna aliyense ayenera kudya chakudya cham'mawa, nkhomaliro ya nyama, komanso chakudya chamadzulo pang'ono. Ndipo ngati mnyamata akugwira ntchito yakuthupi, amalangizidwa kuti amwe kwambiri.

Chakudya choyenera kwa ana

Makolo ali ndi chidwi chofuna kudziwa ngati ana awo akudya moyenera. Popeza nkhaniyi ndi yokhudza chakudya chopatsa thanzi, tiyeni tiganizire chakudya cha ana, chomwe chimakhazikitsidwa potsatira zinthu zingapo ndi michere.

Chiwerengero cha zopatsa mphamvu, chakudya, mapuloteni ndi mafuta zimadalira msinkhu wa mwanayo ndipo si mayi aliyense amene amadziwa manambalawa. Kudyetsa ana anu moyenera ndikosavuta ngati mutsata menyu yatsiku ndi tsiku yathanzi.

• Chakudya cha mwana chiyenera kukhala choyenera msinkhu. Simungapatse mwana wanu chakudya chomwe chimaloledwa kwa mwana wazaka ziwiri. Ngakhale chakudya chikhale chokoma, sizitanthauza kuti chimakhala chopindulitsa. Ndipo tikulimbikitsidwa kupatsa ana chakudya chatsopano.
• Kudyetsa regimen kumaonedwa kuti ndikofunikira. Ndipo ana obadwa kumene amalimbikitsidwa kuti azidyetsedwa pakufunika kwawo. M'tsogolomu, zakudya za ana zimayenera kukonzedwa. Kuchuluka kwa chakudya kuyenera kukhala koyenera, chifukwa njala kapena kudya mopitirira muyeso ndizopindulitsa.
• Pa gawo loyamba la moyo, mkaka wa m'mawere amadziwika kuti ndiwo chakudya chachikulu cha mwana. Popita nthawi, zakudya zowonjezera zimayambitsidwa. Yambani ndi supuni yaying'ono, pang'onopang'ono muwonjezere voliyumu mpaka magalamu mazana awiri.
• Madokotala amatsimikizira kuti chinthu chofunikira kwambiri m'thupi la mwana ndi apulo. Zipatso zidulo zimapha mabakiteriya oboloka komanso kuteteza m'mimba mwa mwana. Maapulo ali ndi mavitamini ambiri ndi michere.
• Kaloti ndi broccoli zili m'malo achiwiri potengera maubwino. Kabichi ndi yoyenera kupanga msuzi wa vitamini, ndipo pamaziko a kaloti ndikuwonjezera apulo, ndikupangira kupanga mbatata yosenda kapena madzi.
• Garlic ndi anyezi amatseka atatu apamwamba. Mwana sangakonde ndiwo zamasamba zosaphika, koma ndikukulangizani kuti muzigwiritsa ntchito pokonza mbale zina.
• Chakudya choyenera cha mwana sichingaganizidwe popanda chimanga. Apatseni ana kuyambira ali aang'ono komanso tsiku lililonse. Nsomba, nyama, mkaka ndi mazira nawonso ndiabwino kwa ana.

Kumbukirani, pamafunika ndalama zambiri kuti muzitsatira mikhalidwe yonse yomwe chakudya choyenera chimalamulira, popeza mtengo wa chakudya ndi wokwera. Koma sizoyenera kupulumutsa pa thanzi la mwanayo.

Osamupatsa ana zakudya zopangitsa kuti thupi lawo lizidwala kapena zinthu zogulidwa m'sitolo ndi zolemba zowala. Tikulankhula za zakumwa zozizilitsa kukhosi, tchipisi, tchipisi ndi zakudya zina zoipa.

Chakudya chabwino chili ndi maubwino ambiri. Zimakweza mphamvu zamaganizidwe, zomwe zimathandizira kukumbukira, kulingalira komanso kulimba kwa munthu. Kudya chakudya chopatsa thanzi kumapereka chisangalalo chachikulu, kumawonjezera kamvekedwe ka thupi ndi malingaliro, omwe amakhala kwanthawi yayitali.

Chakudya chopatsa thanzi sichimalowetsa mphamvu zomwe thupi limasungira chimbudzi ndipo munthu ali ndi mphamvu yogwira ntchito. Ngati mungadye moyenera kwa nthawi yayitali, zidzakuthandizani kuthana ndi mavuto ndikuwononga chitetezo chamthupi. Tiwonana!

Onerani kanemayo: Mahule aku malawi avuta (June 2024).