Mmene Mungapewere Mafunde Othamanga
Ndikofunika kuti mudye musanayambe kuthamanga kuti muyende bwino. Koma ngati mwakhala mukuvutika ndi vuto la m'mimba (omwe amadziwikanso ngati othamanga) nthawi yomwe muthamanga, zakudya zomwe mukudya maola 24 musanayambe kuthamanga. Pano pali chitsogozo cha zomwe muyenera komanso musadye musanayambe.
Zakudya Zomwe Muyenera Kupewa Musanayambe Kuthamanga
Yesani kuchepetsa kapena kuchotsa zina mwa zakudya izi musanayambe kuwona ngati zimapangitsa kusiyana:
Zakudya zapamwamba : Zakudya zonse za tirigu, ndiwo zamasamba, nyemba, ndi zipatso zomwe zimakhala ndi mitsempha yambiri zimayambitsa mimba ya m'mimba kapena kutsekula m'mimba. Ngakhale zakudya zimenezo ndi zabwino, zosankha zathanzi zabwino kwa othamanga , zingayambitse vuto lakumimba mwa othamanga omwe amawatentha usiku kapena m'mawa nthawi yayitali. Choncho, ngakhale kuti simukuyenera kuchotsa zakudya zomwe mukudyazo, ndiye kuti mukudya nawo ngati simukutha tsiku lotsatira.
Zakudya zamtengo wapatali: Chakudya ndi mafuta ochuluka, monga zakudya zokazinga, tchizi, hamburgers, kapena nyama yankhumba, imamera pang'onopang'ono ndipo imamva ngati ikukhala m'mimba mwako. Nthawi zambiri, izi zidzakhala zakudya zomwe mungafune kuchepetsa zakudya zanu kuti mukhale ndi thanzi labwino komanso zakudya zina, kuphatikizapo mavuto omwe angayambitse musanapite nthawi yaitali.
Caffeine: Khofi kapena zakumwa zina za khofi zingayambitse mimba kapena kutsekula m'mimba nthawi yaitali. Ena othamanga, makamaka omwe amamwa mowa wa khofi nthawi zonse, amatha kulekerera popanda mavuto ndikuyamikira ubwino wokhala ndi khofi. Ndikofunika kuyesa momwe thupi lanu limakhudzidwira ndi caffeine ndi zakudya zina zomwe zingathetse mavuto, kuti muthe kulingalira zoyenera komanso zoipitsitsa zomwe mungasankhe.
Zakudya Zoyamba Kutha Kutetezeka
Izi ndi mitundu yabwino kwambiri ya zakudya zisanayambe kukonzekera kuti zitha kupewa kupweteka kwa m'mimba mutatha kapena mutatha:
Ma Carbs Oyeretsedwa: Zakudya zoyera zochitidwa , monga pasitala wamba, mpunga woyera, ndi bagels oyenera ndi zosankha zabwino. Ngakhale kuti alibe zakudya zokwanira monga tirigu wambiri ndi zakudya zosagwiritsidwa ntchito, zimakhala zosavuta m'mimba mwako chifukwa mbewu zonse zatha kale. Beleli yamtundu wina wamchere wa kirimba (ndi galasi la madzi) idzakhala yosasankha pasanapite nthawi yaitali.
Zipatso Zam'madzi Ndi Zipatso: Ngati mukufunadi kudya zipatso kapena ndiwo zamasamba musanayambe kuthamanga, zukini, tomato, maolivi, mphesa, ndi zipatso za mphesa zonsezi ndizochepa.
Otsatsa Mazira: Anthu ena amakumana ndi mavuto akamadya mkaka musanayambe . Manyowa, mpunga, ndi amondi a amondi amakhala otetezeka chifukwa alibe mankhwala a shuga la lactose, omwe angakhale ovuta kukumba. Mukhozanso kuyesa mkaka wa acidophilus ndi yogurts ndi miyambo yamoyo, yomwe ili ndi mabakiteriya omwe amathandiza ndi chimbudzi.
Nthawi ya Zakudya ndizofunikira
Ngati n'kotheka, ndibwino kuti mutsirize kudya chakudya chisanayambe mwamsanga maola anayi kapena asanu musanayambe kuchita masewera olimbitsa thupi. Kuchita zimenezi kudzakuthandizani kuchepetsa vuto la m'mimba ndikukwaniritsa ntchito yanu. Chakudyacho chidzakumbidwa kale ndipo chidzagwiritsidwa ntchito, ndipo malo ogulitsa minofu ndi chiwindi glycogen adzakhala apamwamba kwambiri.
Ngati mukuyenda m'mawa, izi zikutanthauza kudya chakudya chopatsa thanzi chamagulu asanagone. Ngati muli ndi njala ndipo mukusowa chakudya chokwanira musanayambe kuthamanga, sankhani chotupitsa chaching'ono, cha carb- ndi cha mapuloteni ndikuchidya champhindi 30 mpaka 60 m'mbuyomo.
Palibe Chatsopano pa Tsiku la Mpikisano
Ngati mukuphunzira masewera akuluakulu, monga theka kapena marathon odzaza, ndikofunika kuti mupeze zomwe zakudya zikukuthandizani musanafike tsiku la mpikisano. Simukufuna kudya chakudya chatsopano cham'mawa cham'mawa, chifukwa simudziwa momwe zingakhudzire inu. Maphunziro anu amathamanga, makamaka nthawi yanu yayitali, ndi nthawi yoyesera zakudya zosiyana ndikudziwe zomwe zimakupindulitsani.
Msilikali aliyense ndi wosiyana, kotero chomwe chimagwirira ntchito kwa wina sizingagwire ntchito kwa inu, ndipo mosiyana. Yesetsani zakudya zosiyanasiyana usiku usana ndi m'mawa a nthawi yaitali, ndipo samverani momwe mumamvera muthamanga. Mukakhala mukuganiza kuti zakudya zomwe sizikuchititsani kuti mukhale ndi vuto lililonse la GI, ndipo zikuwoneka kuti zikuthandizani kuti mukhale ogwira bwino ntchito, khalani ndi zosankhazo. Bwerani tsiku lopambana, mudzakhala okondwa mutatero.
> Chitsime:
> Muth, Natalie, MD > Masewera olimbitsa thanzi la Odwala, > 2015