Khalani wathanzi ndi malangizo awa a zakudya
Othawa amafunika kudya zakudya zathanzi kuti azigwiritsa bwino ntchito zawo ndikuthandiza kulimbitsa thupi. Tsatirani malamulo odyetserako oyenera komanso okhutiritsa kuti mudye chakudya chanu - ndipo muthamanga.1 - Yang'anani pa zakudya zosagwiritsidwa ntchito.
Yesetsani kusunga firiji yanu ndi zakudya zomwe zimakhala ndi zakudya zopatsa thanzi, zomwe zimadya bwino, monga nsomba zonse, nsomba, nyama zowononga, masamba ndi zipatso. Adzakupatsani zakudya zowonjezera zofunika, zimathandiza kupanga bwino ntchito yanu ndikuthandizani kuti mutha kuyambiranso. Yesani kuchepetsa kuchuluka kwa zakudya zomwe mwasakaniza.
Zambiri: Chakudya Chamapamwamba kwa Othawa
2 - Idya zakudya zazing'ono tsiku lonse.
Ikani lingaliro la chakudya chachikulu chachikulu tsiku limodzi pawindo - siligwira ntchito kwa othamanga. Mukufuna makilogalamu ambiri patsiku kusiyana ndi anthu ochepa, choncho ndi bwino kuwafalitsa ndi chakudya chazing'ono maola atatu kapena anai onse. Mudzapeza kuti kudya chakudya chamadzulo kudzakuthandizani kuti mukhale ndi mphamvu zowonjezera tsiku lonse ndikukupatsani inu njala nthawi zonse . Mudzachepetsanso mwayi wanu wodyera kudya mukamadya musanamve njala yambiri.
3 - Musadzikane nokha zakudya zomwe mumakonda.
Tonsefe timadziwa zomwe zimachitika ngati simugonjera zakudya zomwe mumazikonda: Tsiku lina mutha kukhala ndi chilakolako cha monster ndikutha kuwonjezereka. Ndi bwino ngati mutalola mbali zing'onozing'ono za zakudya zomwe mumakonda ndikudzikakamiza kudya zakudya zomwe simukuzikonda. M'kupita kwanthawi, zidzakupulumutsani zopatsa mphamvu, chifukwa mudzakhutira kwambiri ndipo simudzadya mowa mwauchidakwa ndikudya mopanda nzeru. Kudya mopitirira malire ndichinsinsi. Yesetsani kuchita "masiku onse obwereza," koma zakudya zazing'ono zamtengo wapatali kapena zamtengo wapatali zimakhala zabwino kwambiri.
4 - Sakanizani zinthu mmwamba.
Yesetsani kuti musazolowere kudya zakudya zomwezo tsiku ndi tsiku. Pasitala nthawi zambiri imakhala chakudya chokwanira cha othamanga, koma pali zina zambiri zomwe zimakhala zosangalatsa komanso zosangalatsa kwa ochita masewera olimbitsa thupi, monga couscous, mpunga kapena quinoa. Zipatso ndi ndiwo zamasamba zimapereka zakudya zosiyana, choncho ndi bwino kuti mudye zipatso zosiyanasiyana ndi ndiwo zamasamba. Chikhalidwe chabwino cha thupi ndi zipatso ndi ndiwo zamasamba ndi kudya mitundu yosiyana.
5 - Musaiwale za mapuloteni.
Othawa amathamanga kwambiri pa kudya zakudya zawo zomwe nthawi zina amaiwala. Mapuloteni amagwiritsidwa ntchito kwa mphamvu zina ndi kukonzanso minofu yomwe yawonongeka panthawi yophunzitsidwa. Mapuloteni ayenera kupanga pafupifupi 15% mwa kudya kwanu tsiku ndi tsiku. Othamanga, makamaka omwe amaphunzitsa maulendo ataliatali monga marathons, ayenera kudya .5 mpaka .75 magalamu a mapuloteni pa thumba la thupi. Mitundu yabwino ya mapuloteni ndi nsomba, nyama yowola, nkhuku, nyemba, mtedza, mbewu zonse, mazira azungu, mkaka wotsika kwambiri, tchizi chochepa komanso masamba.
Onaninso: Kodi othamanga ayenera kutenga mavitamini kapena mavitamini?
Zochita 10 Zimayenera Kusiya Kuchita
Zotsatira:
> American Council on Exercise: Idyani bwino kuti Mukhalebe Olimbikitsidwa ndi Olimbikitsidwa
> American Orthopedic Society for Sports Medicine (AOSSM) Webusaiti: "Zochita Zamafilimu"