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Kukhala wonenepa kwambiri komanso wonenepa sikuti kumangowoneka ngati kopanda thanzi koma kwenikweni kumazikidwa kwambiri ndi matenda komanso matenda osiyanasiyana. Kwa mkazi, kukhala wokwanira kumalumikizidwa mwachindunji ndi thupi lake kukhala mkati mwazenera la kulemera kofunira komanso kwabwino malinga ndi kulemera koyenera ndi ma chart amthupi.
Kudya kumalumikizidwa ndi kuchepa kwa thupi, koma chofunikira kwambiri ndikudya m'njira yoyenera. Kudzipha ndi njala kuti muchepetse thupi sikungakutengereni kulikonse. Mukungotaya mphamvu zofunikira zomwe thupi lanu limafunikira magwiridwe antchito tsiku ndi tsiku.
Kudya kwambiri kungakupangitseni kudwala. Ndikofunikira kufunsa katswiri wazakudya kapena katswiri wazakudya yemwe angakuthandizeni pokonza tchati chotsatira chomwe chingatsimikizire kuti muchepetse kunenepa moyenera. Pemphani kuti mudziwe malangizowo omwe mungatenge kudzera pamawu otsatirawa pa tchati lazakudya kuti muchepetse akazi.
Kuyambiranso mawonekedwe, makamaka ngati mwalemera posachedwa, kungakhale kovuta. Palibe amene akufuna kutuluka bwino ndipo zingakhale zokhumudwitsa kwambiri kudziwa kuti simukugwirizananso ndi zovala zomwe mudagwiritsa ntchito chaka chatha. Kusankha zakudya zoyenera moyo wanu ndikofunikira. Kungotsatira zakudya zilizonse zokongola ndikuyembekeza kuti muchepetse thupi kumatha kukugwetsani m'mavuto.
Tchati Cha Zakudya Kuti Akazi Achepetse Kunenepa
Kumvetsetsa zomwe zikukulepheretsani kukhala ndi mafuta, kuchuluka kwa masewera olimbitsa thupi omwe amafunikira kuti muwotche mafuta owonjezera, komanso kuwongolera zakudya ndizofunikira pochepetsa thupi. Tsatirani malangizowo pansipa kuti mumvetsetse momwe mungapangire tchati cha zakudya chochepetsera akazi.
1. Musadumphe Chakudya
Chifukwa chachikulu chomwe tchati chodyera kuti muchepetse akazi sichingagwire bwino ntchito nthawi zina ndimomwe mzimayi akaganiza zosadya chakudya poganiza kuti angapewe zopatsa mphamvu motere. M'malo mwake, kusadya kumakupatsani njala yomwe pamapeto pake ingakukakamizeni kuti muzidya chakudya chopanda thanzi. Izi zikhoza kulepheretsa zolinga zanu zolemera.
2. Kudya pafupipafupi
Kudya chakudya chochepa nthawi zambiri komanso pafupipafupi kumathandiza. Musalole kuti mukhale ndi njala. Yesetsani kudya zokhwasula-khwasula kapena zipatso nthawi zambiri.
3. Kudya Zakudya Zopangidwa Kwathu
Kuphika kunyumba kumakupatsani mwayi wogwiritsa ntchito zosakaniza zomwe mukufuna kukuthandizani kupeza njira zina zathanzi.
4. Sungani Zakudya Zathanzi Pomwe Zilipo
Onetsetsani kuti nthawi zonse mumakhala ndi chakudya chopatsa thanzi kunyumba. Izi zidzakuthandizani mukamva njala.
5. Ndondomeko Yabwino Ya Zakudya
Onetsetsani kuti chakudya chanu chili ndi mapuloteni okwanira, mavitamini, chakudya, ndi mafuta abwino.
6. Gwiritsani Ntchito Mbale Zazing'ono Ndi Mbale
Kafukufuku wasonyeza kuti kugwiritsa ntchito mbale zing'onozing'ono komanso mbale kumakuthandizani kuti musadye chakudya chochepa komanso zimakulepheretsani kudya kwambiri.
7. Pewani Zero Carb Zakudya Zakudya
Thupi lathu limafunikira mitundu yonse ya michere. Zakudya zoletsedwa sizingakuthandizeni kukwaniritsa zolimbitsa thupi mwanjira yathanzi.
Tchati Cha Zakudya Kuti Muchepetse Kunenepa Kwa Akazi
Tsatirani dongosolo lazakudya zomwe zatchulidwa pansipa kuti muwonetsetse kuti muchepetse thupi. Tchati chomwe chili pansipa chafalikira pamasabata anayi.
Sabata 1
M'mawa:
• Mukhale ndi chipatso chimodzi chomwe mungakonde kuphatikiza mbeu 3-4 zosakanikirana monga fulakesi, zitsamba, vwende, ndi zina zambiri.
Chakudya cham'mawa:
• Sankhani iliyonse: sangweji ya Paneer yokhala ndi chutney / 2 idlis yokhala ndi sambhar / akki roti / 2 omelette ya mazira pamodzi ndi magawo awiri aubongo wathunthu / 2 paranthas wosakaniza masamba.
• Galasi limodzi la madzi a masamba.
Pakati pa m'mawa
• Sankhani chilichonse: masiku awiri ndi ma walnuts anayi / chipatso chilichonse chomwe mungakonde / madzi amtundu wa kokonati
Chakudya Cham'mawa
• Mbale imodzi ya saladi wokometsera viniga.
Chakudya chamadzulo
• Sankhani iliyonse: 2 multigrain rotis / mbale imodzi ya mpunga.
• Sankhani chimodzi chilichonse: mbale imodzi ya nyemba / dzira losokosera kapena yokazinga / yopanda masamba.
• Mbale imodzi yokhala ndi mafuta ochepa.
Pakati pa madzulo
• Sankhani imodzi: Imodzi tiyi kapena khofi / kapu imodzi ya batala.
Akamwe zoziziritsa kukhosi
• Sankhani chimodzi: Chipatso chimodzi chomwe mungakonde / mbale imodzi yazipatso / kapu imodzi ya zakumwa zama protein.
Chakudya chamadzulo
• Mbale imodzi ya nyemba zankhuku.
• Sankhani iliyonse: Mbale imodzi ya mpunga / 2 multigrain rotis.
• Saladi.
• Mbale imodzi ya mafuta ochepa / mbale imodzi ya dalia.
• Mbale imodzi ya sambhar.
• Mbale imodzi ya msuzi.
Chakudya Chamadzulo
• Mtedza 4 mpaka 5 / kapu imodzi yamkaka wofunda wopanda mafuta.
Sabata 2
M'mawa Kwambiri
• 10 ml ya msuzi wa tirigu.
• 5 mpaka 6 walnuts ndi maamondi.
Chakudya cham'mawa
• Sankhani imodzi: 2 masamba apakatikati uthappam okhala ndi sambhar / mbale imodzi masamba dalia upma / 2 sing'anga paneer kapena oats dosa / mbale imodzi yamphika / mbale imodzi.
• Msuzi umodzi wa masamba.
Pakati pa m'mawa
• Sankhani iliyonse: Galasi limodzi lamapuloteni logwedezeka ndi mkaka / mbale ya zipatso yosakaniza / msuzi wa kokonati wofewa
Zakudya zisanachitike
• Mbale imodzi ya msuzi wa veggie
Chakudya chamadzulo
• 2 ma multigrain rotis.
• Msuzi wa veg / mbale imodzi.
• Mbale imodzi ya nyemba zophika.
• Mbale imodzi ya mpunga.
• Mbale imodzi ya masamba osakaniza.
• Chomera chimodzi ndi dzira.
Akamwe zoziziritsa kukhosi
• Khakra 2 wokhazikika pa ufa / chipatso chimodzi.
• Chikho chimodzi cha tiyi wobiriwira.
Chakudya chamadzulo
• Nkhuku biryani / pulao wamasamba.
• Mbale imodzi ya raita.
• Mbale imodzi ya veg kapena saladi ya nkhuku.
• Mbale imodzi ya mpunga wotentha.
• Mbale imodzi ya veg yosakaniza sambhar.
• Mbale imodzi ya veg / non-veg gravy.
• 2 ma multigrain rotis.
• Mbale imodzi yokhotakhota / yophika nsomba.
• Chophika cha mbale imodzi.
Chakudya Chamadzulo
• Galasi limodzi la whey protein shake / galasi limodzi la mkaka wofunda.
Sabata 3
M'mawa Kwambiri
• Msuzi wobiriwira wobiriwira.
• Chipatso chimodzi chilichonse.
Chakudya cham'mawa
• Sankhani imodzi: Mbale imodzi ya masamba poha / 2 oats odli wokhala ndi sambhar / 2 methi paranthas wokhala ndi mafuta ochepa / 2 uttapams wosakaniza ndi masamba osakaniza veg sambhar.
Pakati pa m'mawa
• Chilichonse chipatso / mtedza.
Zakudya zisanachitike
• Mbale imodzi ya saladi wa mphukira / mbale imodzi ya msuzi wosakaniza wa veggie.
Chakudya chamadzulo
• 2 ma multigrain rotis.
• Mbale imodzi ya veg kapena grav yosakhala veg.
• Mbale imodzi yoluka / mbale imodzi yampunga wofiira.
• Msuzi umodzi wosanjikiza veg sambhar.
• Mbale imodzi yokhala ndi mafuta ochepa.
Akamwe zoziziritsa kukhosi
• Chiponde chikki.
• Msuzi wosakaniza wa veggie.
Chakudya chamadzulo
• Mbale imodzi ya zipatso ndi saladi wosakaniza ndi veggie.
• 2 rotis tirigu.
• Mbale imodzi ya nyemba zosadya / mbale imodzi ya mpunga wabulauni.
• Mbale imodzi ya nyemba.
• Mbale imodzi yokhota.
Chakudya Chamadzulo
• Galasi limodzi la whey protein shake.
Sabata 4
M'mawa Kwambiri
• Msuzi wa Amla.
• Sakanizani mtedza ndi maamondi.
Chakudya cham'mawa
• Magawo awiri
• Mbale imodzi ya mafuta onenepa / zikondamoyo za masamba.
• Mbale imodzi ya raita.
• Mpunga wa paneer ndi veggie.
• Mbale imodzi yokhota.
Pakati pa m'mawa
• Zipatso zouma 3 mpaka 4 / mbale imodzi yazipatso zodulidwa.
Zakudya zisanachitike
• Mbale imodzi ya saladi wophukira / mbale imodzi ya nkhuku yokazinga.
Chakudya chamadzulo
• Mbale imodzi yamapira ndi dal khichdi.
• Mbale imodzi ya masamba osakaniza / 2 multigrain rotis.
• Dzira limodzi lopanda veg / dzira losokonekera.
• Galasi limodzi la batala.
• mbale imodzi sambhar.
Akamwe zoziziritsa kukhosi
• Chikho chimodzi cha chimanga chophika.
• Kapu imodzi ya khofi / tiyi / tiyi wobiriwira / chipatso chimodzi chomwe mungakonde.
Chakudya chamadzulo
• Mbale imodzi ya saladi ya masamba ndi mbewu.
• 2 ma multigrain rotis.
• Imodzi ya nyemba / nyemba zosankha / mbale imodzi ya mpunga wabulauni kapena wofiira.
• Mbale imodzi ya veg sambhar.
• Dzira loswedwa.
Chakudya Chamadzulo
• Galasi limodzi la mkaka wofunda.
Kutsatira tchati chomwe chili pamwambapa chochepetsera kunenepa kwa akazi kudzaonetsetsa kuti muchepetsa kunenepa kwanu munthawi yopitilira milungu inayi. Kuchita masewera olimbitsa thupi pafupipafupi komanso kukhalabe olimbikira kumatsimikizira kuti thupi lanu lili bwino.
