Ndi mabanja angati kunja komwe ali ndi danse wamng'ono mnyumba yawo? Atsikana ena amatha maola 3-4 tsiku lililonse kuvina. Akhoza ngakhale kuvina kusukulu ngati akugwira nawo mapulogalamu a kuvina. Atsikana ambiri akubwera kuvina nthawi ina sukulu ikachoka ndikupita kunyumba mochedwa kuti adye chakudya chabwino ndi banja lawo. Zonse zomwe akudandaula ndi kupeza ntchito yopita kuntchito ndikugona.
Malangizo othandizira thupi lanu ngati dewera si ntchito yovuta.
Zofunika za Kalori
Kuti muchite bwino, osewera amafunika kukhala okonzeka ku magulu, zofotokozera, ndi ntchito. Chovuta chachikulu kwa osewera sikumangowonjezera chakudya chokwanira kuti akwaniritse zofuna za kuvina. Kuwerengera kosavuta kwa caloric kumafunika pa kuphunzitsidwa kolemetsa kwa wamkazi ndi 45-50 calories / kg wolemera thupi (kg = lbs weight / 2.2 chitsanzo: 100 lbs / 2.2 = 45.45 kg). Caloric imafuna yamuna ali apamwamba pa 50-55 makilogalamu / kg kulemera kwa thupi.
Kugwiritsa ntchito ma calories ochepa kungapangitse mphamvu yanu kukhalapo ndipo ndithudi ndi mafuta ochepa omwe amadya zakudya zamagetsi zomwe zingasinthe ntchito, kukula, ndi thanzi labwino.
Zakudya
Choyamba, zofunikira zazakudya zamagetsi ndi bwenzi lapamtima lovina. Wothamanga ayenera kukhala ndi chakudya chokwanira mu mbewu zonse ndi zakudya zovuta. Zakudya makumi asanu ndi limodzi mphambu zisanu ndi zisanu ndi makumi asanu ndi limodzi pa makumi asanu ndi limodzi (60%) ziyenera kukhala chakudya.
Carbs ndiwo gwero la mphamvu kwa wothamanga aliyense chifukwa amathanso kukhala shuga ndi kumapangitsa minofu yanu. Popanda shuga, luso la danki lidzasokonezeka ndipo kukhumudwa kwa minofu kudzatenga. Kuwonjezera pa chakudya, munthu wovina amayeneranso kudya zakudya zamagazi, nthawi komanso pambuyo pake.
Pakadutsa ora limodzi musanayambe ntchito iliyonse yoyambitsa kuvina ayenera kudya mofulumira kagawodidirate kuti ayambe kuyambitsa shuga. Zomwe zimaphatikizapo chakudya zimaphatikizapo pasta, tirigu, nyemba, mkate wonse, ndi zipatso zatsopano.
Mafuta
Mafuta ndi ofunika kwambiri. Mafuta amapereka makonzedwe a maselo onse, ndizo zowonjezera kuzungulira mitsempha ndi kupanga maziko a mahomoni ambiri. Mafuta abwino amafunikira kuti azitulutsa mavitamini osungunula mafuta ndipo amagwiritsidwa ntchito kuti apange mphamvu zathu. Akuti tikusowa 1.2 gm ya mafuta / kg a kulemera kwa thupi. Minofu ndi adipose (mafuta) mafuta omwe amasunga mafuta otchedwa triglycerides. Pakati pa maseĊµera olimbitsa thupi, triglycerides izi zathyoledwa mu mafuta acids ndipo zimapangitsa mphamvu kuti minofu ikhale yogwirizana. Mafuta a mafutawa ndi ofunika kwambiri panthawi ya kupirira monga kuvina komwe mukupitilira kwa mphindi 20 panthawi. Mafuta abwino omwe mumaphatikizapo zakudya zanu ndi mtedza, mafuta a canola, maolivi, mafuta a kokonati, ndi avokosi.
Mapuloteni
Mapuloteni ndi ofunika kwambiri kwa achinyamata osewera ndi othamanga onse kaya cholinga chanu ndikumanga minofu kapena ayi. Ndikumagwiritsa ntchito minofu nthawi zonse pa mpikisano ndi machitidwe, mapuloteni amafunikira kumanga ndi kukonza minofu yogwiritsidwa ntchito.
Mapuloteni amagwiritsidwanso ntchito ngati mafuta othandiza pamene mulibe glycogen mokwanira. Zomwe zikufunika kuti mapuloteni azikhala 1.4 mpaka 1.6 magalamu a mapuloteni / makilogalamu a kulemera kwa thupi.
Mavitamini abwino amaphatikizapo nyama monga nkhuku, nsomba, nkhuku, nkhumba kapena nyama. Mapuloteni a zamasamba ndi nyemba, quinoa, mpunga, ndi tofu. Ngati mukutsatira malangizi omwe ali pamwambawa mukupeza chakudya chokwanira cha mapuloteni osakwanira.
Micronutrients
Osewera angakumbukirenso za kupeza micronutrients yofunikira yotchedwa mavitamini ndi mchere. Mavitamini B ndi vitamini C omwe amakhala mavitamini osungunuka m'madzi ndi vitamini A, D, K ndi E omwe amapezeka mavitamini osungunuka.
Mavitamini athu a B ndi gawo la kupanga mphamvu. Iwo samakupatsani inu mphamvu koma amagwiritsidwa ntchito mu thupi kuti apange mphamvu kuchokera ku chakudya chathu, mafuta, ndi mapuloteni. Mavitamini amenewa ndi mbali yopanga maselo ofiira.
Ngati mumanyalanyaza mavitaminiwa, mumatha kusokoneza zomwe mumachita panthawiyi. Mavitamini A, C, ndi E amagwira ntchito yoyeretsa minofu yowonongeka yomwe imadwalitsidwa kwambiri.
Calcium ndi mchere umene umagwiritsidwa ntchito pang'onopang'ono. Zaka zofunikira kwambiri m'thupi la mafupa ndizo zaka 30 zoyambirira za moyo zomwe zimangokhala zaka zoyambirira zowvina. Kuchuluka kwa mafupa kumapangitsa kuti phokoso la mafupa likhale lopweteka kwambiri. Iron ndiyenso chofunikira kwambiri kwa ovina chifukwa ndi zomwe matupi athu amagwiritsira ntchito kutengera mpweya ku magazi. Ndipo ndithudi, mpweya ndi umene timagwiritsa ntchito kuti matupi athu apange mphamvu.
Mavitamini ndi mchere amapezeka mu zakudya zosiyanasiyana ndipo ngati mukudya zakudya zoyenera, mudzalandira chakudya chokwanira ndikuchita bwino.