ZAKUDYA ZANKHONDO: ZIMAGWIRA NTCHITO BWANJI? UBWINO, KUIPA NDI MOMWE MUNGATSATIRE

Kuti Mudziwitse Mwamsanga Lembetsani Tsopano

Hypertrophic Cardiomyopathy: Zizindikiro, Zomwe Zimayambitsa, Kuchiza ndi Kupewa Onani Zitsanzo Pazidziwitso Zachangu LOWANI Zidziwitso Kwa Zidziwitso Zatsiku ndi Tsiku

Monga

Maola 6 apitawo Chaitra Navratri 2021: Tsiku, Muhurta, Miyambo ndi Kufunika Kwa Phwandoli
Maola 8 apitawo Hina Khan Amadzikongoletsa Ndi Shop Green Green Shadow Ndipo Glossy Nude Milomo Kuyang'ana Pazinthu Zosavuta Zambiri!
Maola 10 apitawo Ugadi Ndi Baisakhi 2021: Sinthani Maonekedwe Anu Achikondwerero Ndi Masuti Achikhalidwe Olimbikitsidwa Ndi A Celeb
Maola 13 apitawo Horoscope ya Tsiku ndi Tsiku: 13 Epulo 2021

Muyenera Kuwonera

Musaphonye

Kunyumba Zaumoyo Ubwino Ubwino oi-Shivangi Karn Wolemba Shivangi Karn pa Juni 12, 2020

Zakudya zankhondo ndi mtundu wamadongosolo azakudya momwe munthu amasala kapena kudyetsa pansi kwa maola 20 kwinaku akudya mopitirira maola anayi. Kusala kudya kwakanthawi kumeneku kumatchedwa kuti kutengera momwe ankhondo akale amakhalira.

Kalelo, ankhondo amaphunzitsa kapena kumenya nkhondo tsiku lonse ndikudya madzulo. Ichi chinali chinsinsi cha thupi lawo lamphamvu komanso lamphamvu. Popeza kufunika kokhala ndi matupi abwino komanso kusamalidwa bwino kukuwonjezeka masiku ano, anthu akutsatira mapulani osiyanasiyana azakudya kuti thupi lawo liziyenda bwino. Ndipo izi zidapangitsa kuti mapulani azakudya zankhondo yankhondo akhale odziwika bwino pochepetsa thupi. Koma, ndi zotetezeka komanso zathanzi? Onani nkhaniyi.

Lingaliro Pazakudya Zankhondo

Mutha kudabwa chifukwa chomwe kusala kudya kwa nthawi yayitali pomwe kusala kumatha kuchitidwa m'njira zina zambiri zofananira. Cholinga chake ndikuti munthu akayamba kudya zakudya zankhondo, mphamvu zawo zimakhala zolimba pakuthana ndi chilakolako chofuna kudya. Izi zimathandizira kukonza chidwi chawo ndikuwunika.

Kusala kudya kwa maola ambiri kumathandizanso kuwononga thupi lawo ndikulimbikitsa kukonza kwama cell.

Kodi Zimagwira Bwanji?

Zakudya zankhondo, m'zaka zaposachedwa, zakhala zotchuka pamankhwala osiyanasiyana ochepetsa thupi kapena kupititsa patsogolo magwiridwe antchito. Zakudya izi sizothandizidwa ndi sayansi, koma ndi zokumana nazo za anthu.

Zakudya zankhondo yankhondo zimakhazikitsidwa pa dongosolo la 20: 4 la zakudya. Kuchokera m'maola a 24, mawindo a 20 osala kudya amatanthauza kusala kudya kapena kudya pang'ono monga zero-calorie fluids, mkaka kapena zipatso zosaphika ndi veggies. Pazenera lotsala la maola anayi, munthu amaloledwa kudya chilichonse komanso momwe angafunire.

Ndibwino kudya zakudya zopatsa thanzi kapena zakudya zopangidwa ndiokha munthawi yodyera ndikupewa zakudya zosachedwa kudya monga pizza kapena burger chifukwa zimatha kukhumudwitsa m'mimba mwanu kapena kuyambitsa kuphulika.

Zakudya zankhondo ndi imodzi mwanjira zosala kudya kwakanthawi monga koyambirira kumakhalira pa 20: 4 pomwe yomalizayi ndi 16: 8 (maola 16 akusala kudya ndi maola asanu ndi atatu odyetsa).

Njira yabwino kwambiri yodyera wankhondo ndikusala kudya kuyambira 7 kapena 8 madzulo mpaka 3 kapena 4 masana. Madzulo, mutha kudya zakudya zabwino zomwe mumakonda.

Ubwino Wa Zakudya Zankhondo

1. Kusamalira kunenepa: Kusala kudya kwakanthawi kochepa pazakudya zankhondo kumatha kuthandiza kuchepetsa mafuta owonjezera amthupi ndikuchepetsa thupi. Zimathandizanso kukulitsa minofu m'malo mwa mafuta.

2. Amayang'anira magulu a shuga: Kusala kudya kwa maola ambiri ndikudya pang'ono kumathandiza kwambiri kuthana ndi matenda monga matenda ashuga. Ngakhale chitetezo ndi zabwino zomwe anthu odwala matenda ashuga amadya sizingowonjezera maphunziro ochepa, zawonetsa kuchepa thupi ndikuchepetsa zofunikira za insulin pazambiri zomwe zapezedwa. [1]

3.Kulimbitsa thanzi la mtima: Dongosolo lakudya ili lakhala likuwonetsa kudalitsika kolonjeza kwa chiwopsezo cha mtima m'maphunziro angapo. Ubwino wazakudya zankhondo pochepetsa zovuta zokhudzana ndi mtima zimafunikira maphunziro owonjezera. Komabe, kafukufuku wina akuti dongosolo lazakudya zankhondo lankhondo lankhondo limawonetsa zotsatira zabwino pambuyo pa zaka.

4. Imaletsa matenda otupa: Kafukufuku wina amati kusala kumatulutsa mphamvu yotsutsana ndi yotupa pamakina am'mitsempha yam'mitsempha (yoteteza ma neuron ku tizilombo toyambitsa matenda). [ziwiri] Zakudya zankhondo zimathandizira kuchepetsa kuyankha kotupa ndipo zitha kupewa zovuta zina.

5. Zimasintha magwiridwe antchito aubongo: Monga tafotokozera pamwambapa, zakudya zankhondozo zimalimbikitsa mphamvu ndi kuzindikira. Izi zimathandiza kuchepetsa kuwonongeka kwa mitsempha yaubongo, kukulitsa kukumbukira, kuyang'ana, kusinkhasinkha, kuthandizira kukonza kwa DNA ndikuchepetsa kuchepa kwazidziwitso zazaka.

6. Amachotsa thupi m'thupi: Kafukufuku akuti kusala kwanthawi yayitali kumayambitsa kupanga michere ya poizoni. Imasintha ma microbiota am'matumbo, imayambitsa maselo am'magazi ndikuwonjezera mitochondrial biogenesis (kukula ndikugawana kwa mitochondria) m'maselo amitsempha ndi ziwalo zina za thupi. [3]

Kuipa Kwa Zakudya Zankhondo

1. Sizigwira ntchito kumagulu ena a anthu: Zakudya zankhondo sizinapangidwe kwa aliyense monga anthu omwe:

ali ndi matenda omwe alipo kale monga matenda ashuga kapena matenda amtima,
onenepa,
ndakalamba,
ndi ana kapena achinyamata (mpaka zaka 18),
ali ndi vuto la kudya ndipo
amayi omwe ali ndi pakati kapena akuyamwitsa.

2. Amadza ndi zovuta: Ngakhale munthu ali ndi zakudya zankhondo, amatha kumva zoyipa zina koyambirira monga kuphulika, kupweteka mutu, mphamvu zochepa, kupsa mtima, chizungulire, kutopa ndi nkhawa.

3. Kunenepa: Pazenera lazakudya, anthu ena atha kudya zakudya zopanda thanzi zomwe ndizokazinga, zotsekemera kapena zopangidwa. Chifukwa chake, kuchuluka kwa ma calories omwe adatenga nthawi yodyera kumatha kupitilira ma calorie omwe adataya nthawi yazenera. Izi zitha kupangitsa kunenepa.

4. Atha kuyamba kudya kwambiri: Ngati munthu amasala kudya mozungulira maola 20 patsiku, atha kukhala ndi chizolowezi chodya kwambiri. Zakudya zankhondo zimafunikira mphamvu kuti mukhale ndi njala kwa nthawi yayitali. Ngati pazifukwa zina kapena kupsyinjika kusweka, anthu atha kuyamba kumadzitama mosafunikira, motero amaswa lamulo lawo lankhondo lankhondo.

5. Kuperewera kwa michere: Popeza mukudya maola anayi okha patsiku, nthawi zina zimakhala zovuta kuphatikiza zakudya zonse zofunikira munthawi yochepa. Izi zitha kuyambitsa kusowa kwa michere m'thupi.

Momwe Mungatsatire

Anthu oyambira ndi zakudya zankhondo ayenera kutsatira mosamalitsa milungu itatu yoyambirira. Gawo lirilonse limatenga sabata. Izi ndizofunikira kuti thupi lanu lizigwiritsa ntchito mtundu wa zakudya popanda zovuta zina:

1. Gawo 1: Gawo la Detox

Pakati pa maola 20 osala kudya, idyani mpaka 500-600 calories. Zikuphatikizapo:

Zakumwa zochepa pamadzi, mkaka, tiyi wopanda shuga ndi khofi wakuda (wopanda shuga, wopanda zonona)
Zipatso zosaphika (ndi shuga wochepa) monga nthochi, apulo ndi chivwende
Zakudya zina monga yoghurt, msuzi wamasamba ndi mazira owiritsa

Pakati pa maola anayi mukudya zenera, idyani zakudya monga saladi, nyemba, mbewu zonse ndi zomanga thupi (mphodza ndi nsawawa).

2. Gawo 2: Mafuta Ambiri

Pakati pazenera la 20 la kusala kudya, idyani malinga ndi zomwe tatchulazi.

Pa nthawi yodyera,

idyani ndiwo zamasamba zotentha, mapuloteni (ma ola 6) monga nkhuku, nsomba, nyama yowonda, Turkey kapena shrimp
Mtedza wambiri kapena zipatso zouma monga maamondi, walnuts kapena pecans.

3. Gawo 3: Kupalasa njinga za Carb

Pakati pazenera la 20 la kusala kudya, zakudya zidzatsala momwe zatchulidwira pamwambapa.

Mawindo odyera ola limodzi azikhala osiyana pang'ono. Masiku asanu ndi awiriwa adzagawidwa m'maproteni ambiri komanso zakudya zamafuta ambiri.

Kwa tsiku limodzi kapena awiri, muyenera kudya zakudya zokhala ndi ma carbs ambiri komanso mapuloteni ochepa.

Kenako, kwa tsiku limodzi kapena awiri, idyani zakudya zokhala ndi zomanga thupi zambiri komanso zotsika kwambiri mu carbs.

Bwerezani njirayi mosinthana kwa sabata.

Mukamadya pazenera lamasamba ambiri, idyani chakudya chochepa kwambiri monga mpunga, mbatata, oats kapena pasitala pamodzi ndi zakudya zina.

Mukamadya pazenera lamasiku ambiri okhala ndi mapuloteni ambiri, idyani chakudya chimodzi kapena chimodzi chotsatira chinyama chotsatiridwa ndi zakudya zina.

Bwerezani kuchokera gawo limodzi mukamaliza sabata lachitatu.

Kumaliza:

Lingaliro lakadyedwe ankhondo apangidwa ndi Ori Hofmekler, katswiri wazachipatala, m'masiku ake ankhondo. Zinali zomwe adaziwona komanso zomwe adakumana nazo kwa zaka zambiri zomwe zadzetsa chitukuko cha zakudya. Zakudya zankhondo ndizotetezeka komanso zothandiza ngati zachitika bwino, atakambirana ndi katswiri wazachipatala. Chinthu chimodzi choyenera kukumbukira, chakudyacho sichitha kuwonetsa zoyambira poyamba koma mzaka zikubwerazi apereka zotsatira zoyembekezeka.