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Monga momwe chakudya cham'mawa chimawerengedwa kuti ndi chakudya chofunikira kwambiri tsikulo, zakudya zopangira zolimbitsa thupi ndizofunikira. Pali ambiri omwe sadziwa zomwe angadye asanalowe nawo masewera olimbitsa thupi. M'nkhaniyi, tiwunikiranso zakudya zomwe tiyenera kudya tisanalowe kulimbitsa thupi.
Kupatsa mphamvu thupi lanu musanachite masewera olimbitsa thupi ndikofunikira kwambiri. Kuti thupi lanu lizichita bwino ndikumachira mwachangu mukamaliza kulimbitsa thupi, muyenera kuwonetsetsa kuti thupi lanu lili ndi mafuta okwanira kutero.
Izi zitha kuchitika ndikudya zakudya zoyenera ndi zopatsa thanzi zambiri monga chakudya, mafuta, mavitamini ndi mchere [1] .
1. nthochi
Nthochi ndi gwero labwino la chakudya ndi zomanga thupi zomwe zimapatsa thupi lanu mafuta ogwiritsira ntchito polimbitsa thupi. Mulinso potaziyamu yomwe imathandizira minofu ndi mitsempha. Kafukufuku adawonetsa kuti oyendetsa njinga omwe amadya nthochi kapena peyala ndi madzi anali ndi nthawi yobwezeretsa mwachangu 50% poyerekeza ndi omwe amamwa madzi okha [ziwiri] .
2. Oats
Oats amadzaza ndi CHIKWANGWANI, chakudya ndi zomanga thupi zomwe zimapatsa mphamvu thupi lanu nthawi yolimbitsa thupi. Oats ali ndi mavitamini B omwe amathandiza kusintha chakudya kukhala mphamvu. Oatmeal wokhala ndi zipatso ndi mtedza ndi chakudya choyenera kuchita masewera olimbitsa thupi kwa anthu omwe amachita zolimbitsa thupi zambiri.
3. Mkate wonse wa tirigu
Kagawo ka mkate wambewu wonse ndi gwero labwino la chakudya. Mutha kukhala ndi mkate wamphesa wokhala ndi mazira owira okhazikika pamapuloteni owonjezera mphindi 45 musanayambe kuchita masewera olimbitsa thupi [3] .
4. Zipatso zosalala
Zipatso za smoothies ndizakudya zozizwitsa zisanachitike chifukwa zimakhala ndi mavitamini, michere komanso ma antioxidants. Zipatso za smoothies zimatha kupukusidwa mwachangu chifukwa zimaphatikizana ndi chakudya chosavuta komanso chovuta kukupatsirani mphamvu musanachite masewera olimbitsa thupi [4] .
5. Mazira
Anthu ambiri amakhulupirira kuti mazira a dzira amakhala ndi mafuta omwe sayenera kudyedwa. Koma ndichikhulupiriro cholakwika monga momwe kafukufuku amanenera kuti mazira a dzira amakhala ndi zomanga thupi pamodzi ndi zinthu zina zofunika zomwe sizimapezeka mzungu zoyera. Kugwiritsa ntchito mazira a dzira musanachite masewera olimbitsa thupi kumathandizira kukulitsa mphamvu yogwiritsa ntchito mapuloteni m'minyewa [5] .
6. Zipatso ndi yogati
Zipatso zimakhala ndi mavitamini ndi michere yambiri ndipo yogurt wachi Greek yadzaza ndi zomanga thupi zambiri. Kudya zipatso ndi yogati sikungopatsa mphamvu thupi lanu komanso kudzetsa chakudya m'thupi. Mapuloteni mu yogurt amaletsa kuwonongeka kwa minofu ndikuthandizira kuti minofu ibwezere.
7. Chifuwa cha nkhuku
Ngati mukukonzekera kudya china musanamalize masewera olimbitsa thupi, mutha kusankha bere la nkhuku. Mutha kuyiyika kapena kuwonjezera mu saladi wanu. Chifuwa cha nkhuku chimakhala ndi mapuloteni apamwamba kwambiri omwe amafunikira pakupanga minofu [6] .
8. Zipatso zouma
Zipatso zouma ndi njira yabwino kudya musanamalize kulimbitsa thupi. Ndi chifukwa zipatso zouma ndizopepuka ndipo zimadzazidwa ndi chakudya chosavuta chomwe chimapatsa thupi lanu mphamvu nthawi yomweyo osakulemetsani. Mutha kukhala ndi ma apurikoti owuma, zipatso, nkhuyu ndi chinanazi.
9. Saladi ya peyala
Avocado imakhala ndi oleic acid wambiri yemwe amathandizira kukonza kwama cell. Mukadya ma avocado musanalowe masewera olimbitsa thupi, amachepetsa kutupa mthupi. Kuphatikiza apo, imakhalanso ndi mafuta komanso mafuta athanzi omwe amakupangitsani kukhala okhuta komanso osakhala ndi njala mukamagwira ntchito [7] .
Kodi Muyenera Kukhala Ndi Nthawi Yanji Pakati pa Chakudya Chomwe Musanalowe Kuchita Ndi Kulimbitsa Thupi Kwanu
Nthawi yakudya musanachite masewera olimbitsa thupi ndiyofunikira. Kuti mupeze zabwino zambiri panthawi yophunzitsira, yesetsani kudya chakudya chokhala ndi chakudya, mapuloteni ndi mafuta maola 2-3 musanachite masewera olimbitsa thupi [8] .
Ngati mulibe nthawi yochuluka chonchi, idyani zakudya zomwe zili ndi chakudya chambiri komanso zomanga thupi osachepera mphindi 45 - 60 musanamalize kulimbitsa thupi.
Mapulani a Zakudya Zisanachitike
Maola 2-3 musanafike kuntchito yanu
- Taphunzira mapuloteni, mpunga bulauni ndi masamba wokazinga
- Sangweji yopangidwa ndi mkate wambewu zonse, mapuloteni owonda komanso saladi wammbali
- Omelette ya dzira ndi chotupitsa cha tirigu wathunthu chofalikira kwa avocado komanso chikho cha zipatso.
Maola awiri musanamalize masewera olimbitsa thupi
- Mbewu zonse ndi tirigu ndi mkaka
- Kapu ya oatmeal yodzazidwa ndi zipatso kapena zipatso zouma
- Zipatso smoothie
- Sangweji yopangidwa ndi mkate wambewu zonse
Ola limodzi kapena osachepera musanachite masewera olimbitsa thupi
- Greek yougurt ndi zipatso
- Mbale ya zipatso
Kumaliza ...
Mafuta thupi lanu ndi michere yokwanira musanalowe kulimbitsa thupi ndipo idyani chakudya chanu osachepera maola 2-3 musanamalize kulimbitsa thupi. Sankhani zakudya zosavuta kugaya, makamaka mukamachita masewera olimbitsa thupi mu ola limodzi kapena ochepera kuti musavutike m'mimba.
