Fuelani Maulendo Anu a Mmawa Musanafike ndi Pambuyo
Kodi muyenera kudya chiyani musanayambe kuyenda m'mawa, ndipo muyenera kuidya liti? Mukamayankhula ndi anzanu, aliyense amawoneka kuti ali ndi lingaliro losiyana. Kodi ndi nkhani ya zokonda zanu kapena pali malangizo omwe muyenera kutsatira?
Mafuta Ochepa Ndi Oyenera Kuyenda Mmawa
Thupi lanu limasowa mafuta kuti likhale labwino ndikupindula kwambiri ndi zolimbitsa thupi, kuphatikizapo kuyenda.
Koma chakudya chochuluka chodikira chimbudzi chingakupangitseni kuti musamve bwino. Munthu aliyense ali ndi zosowa zosiyana ndi zolekerera, ndipo zimadaliranso kutalika kwake komanso momwe mungayendere mofulumira. Simungasowe mafuta aliwonse kuti mukhale ndi mphindi 15 mosavuta ndi galu wanu. Koma iwe udzafunikira zina kwa kuyenda kwautali, kovuta kuchita masewera olimbitsa thupi.
Musayambe pa Mimba Yopanda
Muyenera kukhala ndi chotupitsa choyambirira musanayambe kuchita masewera olimbitsa thupi pamene thupi lanu lakhala likusala usiku wonse. Ngakhale ngati ndinu munthu amene amadya chakudya cham'mawa , mupatseni mchere wanu wa zipatso kapena zakumwa za masewera kuti mutenge makilogalamu pang'ono omwe mungagwiritse nawo ntchito. Popanda mankhwala alionse omwe mulipo, simungathe kugwira ntchito mwakhama kapena malinga ndi momwe mungathere. Ngati cholinga chanu ndi kuchita masewera olimbitsa thupi ndi kuyenda mofulumira, muyenera kukhala ndi chotupa chochepa kapena chakumwa chakumwa.
Idyani Chakudya Chaching'ono Pakadutsa Maola atatu Asanayambe Kuchita Zochita
Ngati chakudya chanu cha kadzutsa ndi chakudya chochepa, mafuta ochepa mungathe kuchita masewera olimbitsa thupi mkati mwa maola atatu kapena atatu ndikupeza phindu la kuchepa kwa mimba.
Onetsetsani kuti muli ndi madzi ndi madzi ena kotero kuti musayambe tsiku lotaya madzi.
Palibe Kadzutsa? Sankhani Chophikira Chakudya cha Carb 30 mpaka 90 Mphindi Musanayambe Kuchita Zochita
Ngati mukufuna kudya pafupi ndi nthawi yanu yochita masewera olimbitsa thupi, yang'anani pazakumwa zophweka mosavuta kuti mupititse patsogolo. Maganizo okhudzana ndi chotupachi amaphatikizapo nthochi yamtengo wapatali, madzi a zipatso, mafuta ogulitsira mafuta ochepa kapena ang'afinki, kapena yogour yogurt.
Onetsetsani kuti mumaphatikizapo madzi kapena madzi ena kuti mukhale ndi hydration. Ngati muli ndi shuga, gwiritsani ntchito chitsogozo choperekedwa ndi gulu lanu la chisamaliro mukamasankha zomwe muyenera kudya.
- Coffee ndi mkaka kapena mkaka wa amondi
- Juwisi wazipatso
- Yogurt ndi zipatso
- Gawo la nthochi
- Gawo la bagel, Muffin wa Chingerezi, kapena chidutswa cha tsabola ndi mandimu kapena kirimu
- Small smoothie
- Mpiringidzo wamagetsi (kapena theka la kukula kwakenthu)
- Njira yochepa yotsakaniza
- Gawo laling'ono la oatmeal
Mukatero mukhoza kusangalala ndi chakudya chanu cham'mawa mukatha kuchita masewera olimbitsa thupi, kapena kukhala ndi chotukuka chotsitsimula chomwe chimaphatikizapo mapuloteni ndi carbs kuti mubweretse minofu yanu.
Yembekezani Maola atatu kapena Anai Pambuyo Chakudya Chambiri Musanayambe Kugwira Ntchito
Ngati mumakonda chakudya chamadzulo chachikulu, thupi lanu lidzatenga maola atatu kapena anayi kuti mudye mafuta ndi mapuloteni. Ndi bwino kukhala ndi kadzutsa kakang'ono kokha musanayende m'mawa ndikusunga chakudya chachikulu. Apo ayi, thupi lanu lidzasokoneza magazi omwe angakhale akupita minofu yanu mpaka m'mimba mwako kuti athe kugwiritsira ntchito chimbudzi. Ngati mupempha minofu yanu kuti iwonongeko bwino , mumasintha magazi m'mimba mwanu ndipo chimbudzi chimachepa.
Yesetsani Kuwona Chimene Chikugwirani Ntchito
Anthu amasiyana ndi momwe amalekerera kudya kapena kudya asanayambe kuchita masewera olimbitsa thupi.
Zakudya zomwe zimakhala bwino mmimba pamene sizichita zozizira zingabweretse msuzi kapena mpweya pamene mukuphatikiza ndi zolimbitsa thupi. Yesani kusakaniza kosiyana kuti mupeze zomwe zikukuyenderani bwino.
> Chitsime:
> Academy of Nutrition ndi Dietetics. Nthawi Yanu Yoyamba ndi Kumapeto Kwa Ntchito Yopatsa Thanzi. www.eatright.org.