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Zikuwoneka kuti anthu ambiri masiku ano akuthamangira kuonda kuti apeze mawonekedwe ofunikira thupi. Pali nkhani zambiri zonena za momwe mungachepetsere kunenepa, chakudya chomwe mungadye, ndipo ngakhale otsutsa zakudya komanso akatswiri azakudya amatenga nawo mbali pothandiza anthu kuthana ndi kunenepa kwambiri.
Koma anthu ena ndi owonda kwambiri kuti asaoneke okongola. Amuna ndi akazi omwe ali ochepa thupi amachita manyazi kupita pagulu. Anthu oterewa amaganiza kuti sangasankhidwe kuti achite masewera olimbitsa thupi chifukwa cha kulemera kwawo.
Zikatero, ndikofunikira kuti anthu owonda azidya 'zakudya zisanu ndi chimodzi patsiku' ndi michere yonse yofunikira. Kumwa kokha puloteni kugwedeza kapena mphamvu zowonjezera sikungathandize kunenepa.
Chakudya choyenera mokwanira chimafunikanso. Chifukwa chake konzekerani tchati chodyera chomwe chili ndi zakudya zisanu ndi chimodzi patsiku kuti muchepetse.
Zindikirani: Monga kuchepa thupi, kunenepa kumawonongeranso nthawi. Sizichitika tsiku limodzi. Chifukwa chake, munthu ayenera kukhala wolimbikitsidwa kuti atenge njira yayitali ndikutsata njira zolemetsa pafupipafupi kuti awone phindu lake mtsogolo.
Zomwe zaperekedwa pansipa ndi zina mwazinthu zofunika kuziphatikiza pazomwe mumachita tsiku lililonse kuti muchepetse.
Tchati Chakudya Chakudya Chakudya 6 Chakudya Chuma
Nawu mndandanda wazinthu zina limodzi ndi nthawi yake, zomwe zingakuthandizeni kunenepa.
• Dzukani m'mawa ndikumwa tiyi kapena khofi ndi shuga ndi mkaka wamafuta onse musanadye chakudya cham'mawa pakati pa 7-8 AM.
• Muzidya chakudya cham'mawa pakati pa 8-9 AM. Pokhala ndi chakudya cham'mawa chopatsa thanzi, mutha kukhala ndi magawo awiri a mkate wambiri wothira mafuta ndi batala kapena tchizi limodzi ndi dzira lowiritsa, ndi msuzi wazipatso. Muthanso kukhala ndi mbale ya oats, chimanga, kapena chimanga, kapena kukhala ndi upma, poha, kapena daliya khichdi malinga ndi kukoma kwanu. Anthu ena amathanso kudzaza paratha kapena chapatti ndi mbale yamasamba (yopanda zokometsera komanso mafuta).
• Pazakudya zanu zapakati pa m'mawa pakati pa 10-11 AM, mutha kukhala ndi kapu ya mkaka wamafuta athunthu kapena zakumwa zathanzi monga ma protein a whey.
• Mukhale ndi nkhomaliro pakati pa 12.30-1.30 PM. Chakudya chanu chamasana, mutha kukhala ndi ma chapati awiri okhala ndi mbale yaying'ono ya mpunga kapena mungakhale nawo okwanira. Onjezani nyemba ngati chilichonse chomwe mungasankhe, komanso masamba a curry. Mutha kuwonjezera nkhuku ziwiri zophika, dzira, nsomba, kapena paneer, malinga ndi kusankha kwanu.
Khalani ndi saladi wokwanira kuphatikiza phwetekere, kabichi, nkhaka, kaloti, ndi zina. Pomaliza, onjezerani mbale ya yogati pa chakudya chanu.
• Inu zokhwasula-khwasula madzulo mungaphatikizepo sangweji ya veg yokhala ndi tchizi kapena mayonesi owolowa manja, kapena mukhale ndi mbale ya msuzi kapena msuzi wa nkhuku pakati pa 5.30-6.30 PM.
• Mukhale ndi chakudya chamadzulo pakati pa 8.30-9.30 PM. Zosankha zanu zitha kukhala chimodzimodzi ndi nkhomaliro, koma ndibwino kupewa mpunga usiku. Mutha kukhala ndi burger, pizza, kapena pasitala nthawi zina kukadya.
• Musanagone, khalani ndi kapu ya mkaka pakati pa 10.30-11 PM.
Chifukwa chake, awa ndi masitepe ochepa omwe mungalimbikitsire thupi lanu. Koma kumbukirani kuti pambali pa izi, thupi lanu limafunikanso kugona mokwanira.
Yesetsani kumasula malingaliro anu, chotsani kupsinjika ndi nkhawa, ndikutsatira 'dongosolo la chakudya cha 6' kuti mukhale ndi thupi lomwe mukufuna.
1. Phatikizani Ma calories Mu Zakudya Zanu
Pofuna kunenepa, ndikofunikira kudya chakudya chomwe chili ndi ma calories ambiri. Amalangizidwa kuti pakufunika kuchuluka kwama calories okwanira 250 patsiku kuti muchepetse. Pachifukwa ichi, muyenera kudya nyama yokwanira, nyemba, zipatso zowuma, mkate, tirigu, mtedza, ndi mpunga.
Ndikofunika kukhala ndi chakudya chopatsa thanzi koma osawonjezera mafuta m'thupi. Chifukwa chake, muyenera kukhala ndi masamba obiriwira okwanira monga sipinachi, dzungu, broccoli, karoti, kabichi, nyemba, ndi biringanya.
Onjezerani mafuta okwanira mu saladi wobiriwira wobiriwira. Muthanso kuwonjezera nyama yofiira koma yochepa. Kuphatikiza apo, khalani ndi mkaka wokhala ndi ma calorie ambiri pazakudya zanu zanthawi zonse.
2. Wonjezerani Chiwerengero cha Zakudya
Kuti kunenepa moyenera, ndikofunikira kuti munthu azidya kasanu ndi kamodzi patsiku. Ayenera kudya zazikulu zitatu kadzutsa, nkhomaliro, ndi chakudya chamadzulo, komanso zakudya zazing'ono zitatu.
Poyambira tsikulo, mutu wanu uyenera kukhala kudya chakudya chopatsa thanzi koma chopatsa thanzi, kuti mukhale wonenepa. Pachifukwa ichi, mutha kuyamba tsiku lanu ndi mkate wofufumitsa ndi batala kapena tchizi, limodzi ndi mbale yambewu ndi zipatso / madzi azipatso.
Pazakudya zopumira m'mawa, mutha kukhala ndi sangweji ndi tchizi ndi nyama zamasamba, kapena saladi wokhala ndi mafuta ambiri okhala ndi nyama yofiira, kapena mtedza. Ngakhale onjezerani zipululu zina monga ayisikilimu pazakudya zanu.
Kamodzi kanthawi, mutha kukhala ndi pizza, ma burger, makeke, kapena mitanda kuti musangalale ndi masamba anu. Kudya pafupipafupi kumathandiza kuti thupi lanu likhale ndi mphamvu komanso kupewa kusunga mafuta.
3. Mapuloteni Apamwamba Pamodzi Ndi Ma calories
Munthu akamayembekezera kulemera thupi, amafunika kukhala ndi chakudya chokhala ndi zomanga thupi zambiri komanso zopatsa mphamvu. Pachifukwa ichi, akuyenera kuphatikiza nyemba, nkhuku, dzira, nyama, nsomba, nyama yopanda mafuta, ndi mkaka muzakudya zake.
Mutha kukhala ndi nsomba ngati mackerel ndi tuna kuti muchepetse. Kukhala ndi mapuloteni okwanira kumathandiza kuti minofu yanu ikhale yolimba. Muyenera kukumbukira kuti muwoneke oyenera osati onenepa.
4. Mafuta Opatsa Thanzi
Poganizira zonenepa, ndibwino kukhala ndi zakudya zamafuta koma osapitirira. Muyenera kudya mafuta abwino omwe amachititsa kuti minofu ikule, kuwalimbitsa, ndikuwonjezera testosterone.
Zakudya zopatsa mafuta monga nsomba, mtedza, mafuta a fulakesi, masamba obiriwira obiriwira, mafuta a avocado, ndi zina zambiri, zimathandizanso kukulitsa kuchuluka kwa kagayidwe kanu. Amakhalanso gwero la omega-3 ndi omega-6 fatty acids.
5. Zowonjezera Kunenepa
Kuphatikiza pa kukhala ndi zakudya zisanu ndi chimodzi patsiku zokhala ndi ma calorie ambiri komanso zomanga thupi, mutha kuphatikizaponso zowonjezera zowonjezera m'zakudya zanu. Mmodzi mwa ma supplements a 'whey protein' amapezeka pamsika ngati chinthu cholemera. Muyenera kuwonjezera kuchuluka kwa mapuloteni a Whey mu kapu yamkaka wathunthu wamkaka ndikukhala nawo tsiku lililonse kuti mukhale ndi zotsatira zabwino.
Kupatula kudya zakudya zopatsa thanzi, mutha kupanga yoga ndi masewera olimbitsa thupi kuti muchepetse. Yoga ndi njira yazaka zana zomwe ili ndi maubwino angapo athanzi mthupi lathu. Pofuna kunenepa mothandizidwa ndi yoga, muyenera kuchita Sarvangasana kuti muchepetse kulemera molingana ndi msinkhu wanu ndi kutalika kwanu.
Mutha kupanga Pawanmuktasana pochepetsa mavuto am'mimba ndikuwonjezera chilakolako. Kuphatikiza apo, Vajrasana amathandizira kupeza minofu.
Zochita zolimbitsa thupi zimathandizanso kukuthandizani kunenepa. Amathandizira kuwonjezera misa ndikuphwanya mafuta osungidwa mthupi. Pachifukwa ichi, mutha kusindikizidwa mwendo, zopindika pamiyendo, ma crunches olemera, kukwera kwammbali, ndi zina zambiri.
Gawani Nkhaniyi!
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Zakudya za 11 Zomwe Mungadye pa Zakudya za Ketogenic
