Mmene Mungapitirizire Thupi Lokonzekera Madzi
Simukuyenera kukhala chitsanzo cha thupi kapena akatswiri kuti aziwoneka ngati amodzi. Zonse zimatengera kudya zakudya zambiri zowonjezera zakudya ndi zowonjezera kuphatikizapo masewera olimbitsa thupi ku thupi lokonzekera.
Idyani Choyenera Thupi Lokonzekera Mphepete mwa Nyanja
Kudya ufulu kuti mukwaniritse thupi lomwe mukulifuna sikuyenera kukhala lovuta. Ogwira ntchito zapamwamba samadya chilichonse chapadera kapena zamatsenga kuti akwaniritse thupi loonda. Zotsatirazi ndi mndandanda wa zakudya zomwe zimakhala bwino zokhudzana ndi thanzi komanso zakudya zomwe zingakuthandizeni kuti mukhale okonzeka chaka chonse.
Oats Amakhala ndi Mafuta Opaka Fiber
Oats ali pa menyu pafupifupi onse ochita masewera olimbitsa thupi. Iwo ndi chida chachinsinsi cha mphamvu, mafuta owotcha, komanso ali ndi zakudya zopatsa thanzi.
Oats amapanga chakudya chambiri chisanayambe kugwira ntchito ndipo ali ndi fiber kuti athandizidwe ndi chimbudzi komanso kuchepa. Oats ndi zakudya zowonjezera zakudya ndipo zimapereka maola ambiri.
Sizodabwitsa kuti oats ali pamwamba pa ndondomeko khumi zowonongeka ndi othamanga mofanana.
Mazira ndi Mapuloteni Ambiri
Mazira ndi ena omwe amawakonda kwambiri komanso amawotcha kwambiri . Iwo ali odzaza ndi mapuloteni ndi zakudya zowonjezera. Azungu ndi gawo lofunikirako zolimbitsa thupi ndi mazira omwe amadya mopitirira malire.
Mazira amathandiza kupweteka kwa minofu ndi kupindulitsa kujambula thupi lolimba. Mphuno imapangidwira ku khitchini ndi mapuloteni ochepa omwe angathe kuphikidwa m'njira zambiri zokondweretsa.
Kaya yophika ndi khumi ndi awiri pophika kapena kukwapulidwa, mazira ndi apamwamba kwambiri.
Idyani Masamba Anu Kuti Mukhale Thupi Lalikulu
Zojambula zamagetsi zomwe zimapatsa thupi lawo patsogolo zimadya masamba tsiku ndi tsiku. Zomera monga broccoli ndi sipinachi ndi zakudya zapamwamba zowonjezera. Amapereka ubwino wambiri wathanzi ndikuthandizani kukhala ndi moyo wathanzi.
Thupi lalikulu limapangidwa ndi zakudya zabwino. Zamasamba ndi masamba zimakhala zofunidwa kwambiri pazinthu zamakono kuti zikhale zolimbitsa thupi. Mavitchi ndi chimodzi mwa zakudya zabwino kwambiri kuti mupindule ndi kusunga thupi lanu.
Apulo Tsiku Limasokoneza Mafuta
Wina amakonda zakudya kuti azikhala ndi thupi lonse chaka chonse ndi zipatso monga maapulo. Amadya kwambiri, ali ndi zakudya zambiri komanso amatha kukhala ndi zida zambiri.
Ambiri olimbitsa thupi amadziwa maapulo olimbikitsa kagayidwe kabwino kake komanso thandizo la mafuta. Amapanga zakudya zowonongeka kwambiri komanso maapulo ndi abwino kuti azikhala ndi nthawi yambiri yosankha.
Mapuloteni Osalala Othandizira Kukula
Zochita zambiri zokhudzana ndi thupi labwino zimapanga okonzeka mapuloteni ngati nkhuku kapena nkhuku ndipo amadya tsiku ndi tsiku kuti akhalebe olimba. Ena adzagula mapuloteni amalonda monga whey bly ndi whey chipatala kuti chinthu chofunika kupanga mapuloteni akugwedezeka.
Mosasamala mtundu, mapuloteni ali pamwamba pa ndondomeko khumi za chakudya chodyera thupi lokonzekera. Mavitamini a amino ndi mapuloteni omwe thupi limagwiritsa ntchito kuchiritsa, kubwezeretsa ndi kumanga minofu yokongola.
Idyani Mafuta Amtundu Wotentha Kutentha Thupi la Thupi
Akatswiri ambiri odziwa bwino thanzi amadziŵa kuti mafuta abwino amathandizira mafuta oyaka. Sipanakhalenso rap yoipa , mafuta monga kirimba batala, avocado ndi mafuta ndi chimodzi mwa zakudya khumi zomwe zimadya kuti thupi likhale lopupa.
Mafuta wathanzi amathandiza ndi njira zogwiritsira ntchito zakudya komanso amalimbikitsa kuchepetsa kudya kwambiri. Khungu lowala limakhalanso ndi zakudya zokhala ndi thanzi labwino ndipo ndizofunikira kuti azisamalidwe bwino komanso akatswiri odziwa bwino ntchito.
Imwani Madzi Ambiri
Izi mwina sizomwe zimadziwika bwino komanso zimadziwika kuti akatswiri olimbitsa thupi, otchuka komanso othamanga amamwa madzi ambiri.
Madzi amachititsa kuti thupi lizizimiririka komanso limatulutsa poizoni. Thupi lokongola limafuna hydration yomwe imayambira kuchokera mkati.
Madzi amachititsanso kuti tizilombo toyambitsa matenda tizilumikizana ndi mafuta oyaka bwino kwambiri. Zimathandizanso m'njira yoyenera yogaya chakudya ndi kuchepetsa kuphulika.
Madzi ndi chida chachinsinsi cha thupi labwino komanso labwino.
Mafuta a Maolivi Amapangitsa Kuti Moyo Ukhale Wathanzi
Mafuta a maolivi opaka mafuta komanso masamba obiriwira akhala ovala saladi kuti azikhala olimba. Mtengo wamtengo wapatali wa mafuta a azitona umakhala wodalirika ndipo sizosadabwitsa kuti mafuta abwinowo akulimbikitsidwa kuti adye tsiku ndi tsiku.
Matupi akulu amafunika mtima wathanzi ndi maolivi ndi mafuta abwino kuti athandize kuti izi zichitike.
Idyani Nsomba Zambiri Nthawi Zambiri Pa Sabata
Anthu ogwira ntchito zapamwamba ndi zitsanzo zimakhala ndi gawo labwino la nsomba zonenepa kuti asunge thupi lokonzekera. Nsomba zonenepa monga saumoni zili ndi mafuta omega-3 omwe amasonyeza kuti amawotcha kwambiri mafuta.
Nsomba zobiriwira zimatsimikiziridwa kuti zikhazikitse thupi lathu komanso zimapangitsa kuti mafuta aziwotcha kwambiri. Ilinso ndi zina zambiri zomwe zimapangitsa kuti munthu azidya nsomba ndi thupi loonda komanso labwino.
Kudya Zikhoza Kutithandiza Kukhalabe Omwe Timapanga
Anthu ogwira ntchito zapamwamba ndi zitsanzo zimakondweretsa, koma chinsinsi chimakhalabe chodziwikiratu. Zosangalatsa za munthu aliyense zimasiyana ndi zokoma.
Zakudya za caloric ndizofunika kwambiri. Zomwe zimagwiritsidwa ntchito pathupi zimamvetsera zomwe zimapangitsa kuti thupi likhale labwino komanso makilogalamu onse. Kukhutira sikungatengedwe mopitirira muyeso. Chitsanzo chabwino ndikudya nyemba yatsopano yophikidwa m'malo mwa poto lonse.
Kudya chakudya kunanenedwa kuti ndizothandiza kuti tikhalebe pambali ndikusangalala pamoyo wathu.
Malingaliro Amtundu wa Madzi ndi Makhalidwe
Zitsanzo zamaluso ndi akatswiri amatsata njira zingapo kuti asunge matupi awo okwana chaka chonse. Zotsatirazi khumi mndandanda wa ndondomeko ndi ndondomeko zingakhale zothandiza:
- Kulamulira gawo: werengani malemba ndi kuyeza zigawo zoyenera. Musabwererenso kuwonjezera.
- Mapepala ang'onoang'ono: idyani mbale zazikulu zamadzulo m'malo mwa mbale zazikulu zadyera kuti musadye kwambiri.
- Sakanizani chakudya kuti mupite: peŵani chakudya chofulumira mwa kunyamula chakudya chozizira kapena chotukuka mu thumba lanu.
- Kuphika pakhomo: Muzilamulira zomwe mumadya, kuchepetsa mafuta odzaza ndi zakudya za sodium.
- Kuchetsa mowa: kuchepetsa kapena kuthetsa mowa kumachepetsanso ulusi komanso kusintha thanzi labwino.
- Kuchita masewera olimbitsa thupi: 3-5 nthawi pa sabata komanso kwa mphindi 30 kapena ola limodzi kuti mukhale oyenerera.
Zotsatira:
cdc.org, kudya Zakudya Zakudya Zolemera, 5/15/15
Nyuzipepala ya National Academy of Sports, Kuthetsa Plateau Yanu ya Kulemera, Fabio Comana, MA. MS, NASM, 5/14
Nyuzipepala ya National Academy of Sports, Njira Zowonjezera Zakudya Zakudya, Fabio Comana, MA, MS, 12/15