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Bulu limawoneka lokongola likakhala lozungulira, lokwanira komanso lolimba. Osati yayikulu kwambiri, osati yaying'ono kwambiri komanso yosalala kwambiri. Mukuyenera kuti mudayesapo kale zolimbitsa thupi kuti mukwaniritse cholingachi. Koma pambuyo poti mapapu ndi squats sanakusangalatseni ndiye muyenera kuwunika momwe mumadyera.
Komanso Werengani: Zodabwitsa Zokhudza Kunenepa Kwambiri
Amayi ambiri amalakalaka kukhala ndi chotupa chomwe chimapangitsa azimayi ena onse kuwasirira. Ngati mukuganiza kuti kudya kwambiri kumathandiza, ndiye kuti sizikudziwika. Pali zakudya zina zamatako akulu- mungafunike kuyesa kwa mwezi umodzi kuti muwone ngati zolimbitsa thupi zanu ndi zakudya zanu zikukuthandizani.
Kuwona mwakachetechete kalori yanu sikungakuthandizeni. Kumbukirani izi- bulu lokulirapo kapena wokongola sayenera kukhala wamkulu kwenikweni. Ngati mutulutsa madera ena angapo, ngati mutaya mafuta ena osafunikira, ngati mumachita masewera olimbitsa thupi kuti ma curve anu aziwoneka bwino ndiye kuti kumbuyo kwanu mumapeza mfundo zonse.
Chifukwa chake, zakudya zanu zili ndi gawo lofunikira pano chifukwa muyenera kuganizira zopereka zofunikira zonse kuti mumange minofu ndikukhazikika kwamafuta oyenera.
Komanso Werengani: Zakudya Zosayenera Kudya M'mawa
Kuti mukulitse kukula kwa matako anu, muyenera kukhala ndi njira yoyenera yodyera. Kukula kwa minofu kuli ndi magawo awiri. Imodzi ndiyo gawo lotsutsa ndipo inayo ndikuchira. Ngati mukukana kuchita masewera olimbitsa thupi, idyani zakudya zotsatirazi mukamachira.
Mtedza
Sankhani mtedza ngati chakudya chanu. Pezani mitundu yosiyanasiyana ya mtedza ndikudya ochepa tsiku lililonse. Mtedza, makoko ndi maamondi ndi bwino kuyamba.
Tirigu wosapuntha
Lembani mikate yoyera ndikukumbatira mkate wonse wa tirigu womwe ndi bulauni. Lili ndi zopatsa mphamvu zambiri, zotsekemera komanso zimakupatsani kumverera kwathunthu.
Yoghurt Yachi Greek
Yogurt yachi Greek imakhala ndi mafuta odzaza ndipo imatha kuwonjezera kukula kwanu. Koma idyani pang'ono kuti mupewe kunenepa kwambiri.
Mkaka
Mumafunikira timadziti ta zipatso ndipo mkaka umagwedezekanso panthawi yanu yomanga matako. Osadandaula za zopatsa mphamvu bola mukangolimbitsa zolimbitsa thupi zanu.
Mbatata
Mukufuna ma carbs ngakhale mutha kudana nawo pazifukwa zilizonse. Phatikizani mbatata mu zakudya zanu popeza zili ndi zopatsa mphamvu zokwanira, potaziyamu ndi mavitamini.
Tuna
Matako anu amafunikira tuna mu zakudya zanu. Lili ndi mapuloteni komanso mafuta. gwiritsani ntchito sangweji yanu yofiirira.
Mazira Ndi Mawere Amatchire Opanda Khungu
Mapuloteni ndi bwenzi lanu lapamtima ngati mukukonzekera kuti matako anu akhale okulira komanso olimba. Idyani mazira ndi nkhuku ndipo onetsetsani kuti mukupitiliza kulimbitsa thupi lanu.
Zipatso Zouma
Zipatso zowuma zimakuthandizani kuti matako anu aziwoneka okulirapo popeza ali ndi ma calorie. Idyani zoumba zingapo kapena zipatso zina zouma mukamaliza masewera olimbitsa thupi.
Peyala
Chipatso ichi chimapereka, fiber, potaziyamu ndi mavitamini ofunikira, michere ndi mafuta a monosaturated. Idyani pang'ono ngati mungafune mafuta ochepa okha.
