Ndizofunikira pamoyo kuti pamene mukukula, thupi lanu limafuna makilogalamu ochepa . Ndimakhala ngati buluu, koma pali njira zothetsera vutoli ndikusangalala ndi zakudya zomwe mumakonda.
Choyamba, n'chifukwa chiyani izi zimachitika?
Ndizo zonse za thupi lanu, zomwe thupi lanu limatha kuthetsa zakudya zowonjezera ndikusintha kukhala mphamvu kapena kuziika ngati mafuta pamene mutenga mphamvu zambiri kuposa momwe mumatentha.
Matenda ambiri a metabolism akukhudzana ndi minofu yaikulu. Popeza maselo a minofu ali otanganidwa kuti ayendetse thupi lanu ndikuchita zinthu, amafunikira mphamvu, pamene maselo amtunduwu amangokhala pamenepo popanda kuchita kanthu kupatula kusunga mafuta.
Mwachidziwikire, mwamuna ali ndi minofu yambiri kusiyana ndi mkazi wolemera wofanana kotero kuti adzakhala ndi mphamvu yowonjezera. Ndipo, ndithudi, zaka zimapanga kusiyana kwakukulu nayenso.
Pamene uli wachinyamata kapena zaka makumi khumi, thupi lanu limakhala lopitirira. Koma, pofika zaka makumi atatu ndi zitatu, mumayamba kutaya pang'ono ndi kuika mafuta owonjezera. Mwina simungazindikire poyamba, koma pamene mukukula, minofu yanu imachepetsanso, ndipo kuchepetsa thupi lanu kumachepetsa chifukwa cha izo.
Kutaya kwa minofu kumachepetsa chiwerengero cha makilogalamu omwe mukusowa kuti mukhale ndi kulemera kwanu, ndipo ngati mupitilira kudya makilogalamu ofanana tsiku ndi tsiku osasintha mlingo wanu wa masewera olimbitsa thupi, pang'onopang'ono mudzapeza mafuta.
Paundi kapena awiri pachaka sangaoneke ngati zambiri poyamba, koma kwa zaka zambiri, kulemera kwake kungawonjezerepo, ndipo mutha kuika chiopsezo chokhala olemera kwambiri kapena owonjezera.
Pewani Kulemera kwa Thupi Pamene Mukukhala
Simungathe kubwereza nthawi ndikukhala aang'ono, koma kupeza zolemetsa zosafunika sikuyenera kupezeka ngati mutayesetsa.
Nazi zomwe mungachite pa izo.
Khalani achangu (kapena mutengeke) . Kuchita masewera olimbitsa thupi kungakuthandizeni kukhalabe wolemera. Zochita zotsutsana monga kukweza kulemera kungapangitse minofu yanu yambiri, yomwe ingapangitse kuti thupi lanu lizikhala ndi mphamvu komanso chiwerengero cha mafuta. Kumathandizanso kuti mukhale ndi thanzi labwino. Ntchito zowonongeka monga kuyenda kapena kuyatsa zotentha panthawi yomwe mukuyenda. Iwo amakhalanso abwino kwa moyo wanu wa thanzi.
Werengani makilogalamu anu. Lembani zosowa zanu zamakono tsiku ndi tsiku ndi Harris-Benedict . Mwinanso mungafune kubzala mu khitchini mpaka mutakhala omasuka ndi kulingalira kukula kwa zakudya zomwe mumadya.
Penyani zomwe mumadya. Ngakhale kuti mungafunike zochepa zopatsa mphamvu, mukufunikira kupeza mavitamini ndi mavitamini anu tsiku lililonse. Sankhani zakudya zowonjezera zakudya monga zipatso ndi masamba obiriwira komanso obiriwira omwe ali ochepa komanso owonjezera mavitamini ndi mchere. Mapuloteni ochepa kwambiri monga nsomba ndi nsomba ndizochepa kwambiri ndipo ali ndi mafuta omega-3 omwe amachititsa kuti zakudya zambiri zisawonongeke. Onetsetsani kuti muli ndi zakudya zambiri zam'mimba (masamba osatunga, zipatso zonse, masamba, ndi 100 peresenti).
Onetsetsani kumwa mowa wanu. Mowa uli ndi makilogalamu ambiri pa ounce kuposa makhahydrates kapena mapuloteni koma alibe mphamvu ina iliyonse ya zakudya .
Kuphatikiza apo nthawi zambiri kumakhala pamodzi ndi osakaniza osakaniza omwe amawonjezera makilogalamu ambiri.
Zotsatira:
Academy of Food and Dietrotics. "Chakudya Chakudya Chakudya Chokhala ndi Moyo Wathanzi."
Dipatimenti ya United States ya Agriculture ndi Health ndi Human Services. Malangizo a Zakudya kwa Achimereka 2015-2020.
Dipatimenti ya Ulimi ya United States. "Kwezani Zolemera Kuti Mukwezere Metabolism Achikulire, Kulemera Kwambiri Kunenepa."
Library Yachilengedwe ya United States ya Mankhwala, Ma Institutes of Health. "MedlinePlus: Kusintha Kwakukula M'thupi."