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Mumagunda masewera olimbitsa thupi tsiku lililonse, mumakhala ndi zokambirana zambiri, koma mumatsalira m'mbuyo kuti mupeze ma phukusi asanu ndi limodzi omwe mukufuna. Ndiye mukusowa chiyani? Pamodzi ndi masewera olimbitsa thupi ovuta, kusamalira chakudya chomwe munthu amadya ndikofunikira pakupanga ma pack asanu ndi limodzi omwe mwakhala mukuwalota.
Zakudya zopatsa thanzi zophatikizika ndi fiber, protein, calcium, mavitamini ndi michere zimayenera kukhala gawo la zakudya za tsiku ndi tsiku ngati wina angafunenso kupanga mapaketi asanu ndi limodzi. Zakudya zomwe zimathandizira kupititsa patsogolo kagayidwe kameneka ziyenera kuphatikizidwa.
Komanso Werengani: Zosakaniza M'khitchini Kuti Muchiritse Matenda a Chikhodzodzo
Kuphatikiza apo, kupewa kudya zakudya zosapatsa thanzi kumalimbikitsidwa chifukwa izi zimalepheretsa kuwotcha mafuta m'mimba ndikulepheretsa kupeza paketi sikisi.
Amati ma abs amapangidwa kukhitchini ndipo izi zimakhala zowona. Mukangolimbitsa thupi ngati munthu wamisala m'modzi, osasamala zomwe mumadya ndiye kuti mwina mukulakwitsa kwambiri. Mukapitiriza motere ndiye kuti mutha kumangowonda.
Komanso Werengani: Zamasamba Zomwe Mungapewe Ngati Mukufuna Kuchepetsa
Chabwino kwa amuna omwe akuvutika kuti atenge ma pack pack asanu, nayi mndandanda wazakudya zomwe amayenera kudya tsiku lililonse. Onani.
1. nthochi:
Nthochi ndi gwero labwino kwambiri la potaziyamu, nthochi imathandizira kulimbana ndi kusungidwa kwa madzi mthupi ndikuthandizanso kutulutsa m'mimba. Nthochi imodzi kapena ziwiri patsiku zimawonjezera kupanga paketi zisanu ndi chimodzi.
2. Dzira:
Mapuloteni ambiri, dzira ndi chimodzi mwazinthu zabwino kwambiri zomwe zimathandizira kupanga abs. Amuna, onjezerani dzira limodzi kapena awiri owiritsa pazakudya zanu za tsiku ndi tsiku zimathandiza.
3. Mbewu Zonse:
Njere zonse zimakhala ndi michere yambiri, michere ndi zomanga thupi zomwe zimafunikira thupi kuti ziwotche mafuta ndikumanga abs.
4. Masaladi:
A mbale ya saladi tsiku lililonse ndichimodzi mwazofunikira kwambiri ngati mukupita kukakonza abs yanu. Zimakhala ndi michere yonse yofunika ndi ulusi womwe umathandizira kuwotcha ma flabs ena ndikuwonjezera kuti apange paketi isanu ndi umodzi.
5. Phalaphala:
Oatmeal imakhala ndi carbs, fiber ndi protein. Kukhala ndi theka la chikho cha oatmeal tsiku lililonse sikuti kumangothandiza popereka mphamvu koma kumathandizanso pakumanganso abs.
6. Maapulo:
Monga momwe mwambi umapangira apulo limodzi patsiku kumamulepheretsa dokotala kupita, momwemonso kukhala ndi apulo limodzi patsiku kumathandizanso pakumanga abs. Maapulo ali ndi michere yambiri komanso ma antioxidants, zomwe ndizofunikira pakukweza paketi sikisi.
7. Broccoli:
Broccoli ili ndi vitamini C wambiri ndipo imakhalanso ndi mankhwala ofunikira kwambiri otchedwa sulforaphane omwe amathandiza kulimbana ndi mafuta ndikumanga abs. Mbale yaying'ono ya broccoli tsiku lililonse ndizomwe amuna amafunika kuphatikiza pazakudya zawo.
8. Yoghurt:
Yogurt ili ndi calcium yambiri ndi maantibiotiki omwe yogurt atsopano abwino (osati omwe amawakomera) amathandiza kumanga minofu. Chikho chimodzi cha yogurt chiyenera kuphatikizidwa pazakudya za tsiku ndi tsiku ngati amuna akufuna kupanga abs yawo.
9.Sipinachi:
Wokhala ndi fiber, sipinachi ndi imodzi mwamasamba obiriwira abwino omwe amathandiza kuwotcha mafuta ndikumanga minofu. Ndibwino kwambiri mukamadya mawonekedwe otentha.
10. Nyama Yotsamira:
Kwa amuna omwe sali zamasamba, amatha kuwonjezera pang'ono pazakudya zawo tsiku lililonse. Muli ndi mapuloteni ambiri koma nthawi yomweyo amathandizanso kuwotcha mafuta.
