Kodi Tchati Cha Zakudya Chosasamala Sabata Ndi Chiyani Cha Akuluakulu?

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Pali malingaliro olakwika m'malingaliro a anthu kuti mumangofunika kulumbirira zakudya zowononga kuti muchepetse thupi. Koma izi ndi zolakwika mwamtheradi munthu akhoza kuyamba kuonda pokhala ndi chakudya chamagulu. Chifukwa chake, kodi chakudya chamagulu onse ndi chiyani komanso tchati chazakudya chokwanira sabata iliyonse cha akulu? Tidzafotokoza apa m'nkhaniyi.

Chakudya choyenera ndi chakudya chomwe chimapatsa thupi lanu zakudya zonse zofunikira kuti mugwire bwino ntchito. Sikuti ndi chakudya chongowonongeka kapena chakudya chodziwika bwino ndi chakudya chokonzedwa bwino chomwe cholinga chake ndi kuphimba ma macronutrients onse ofunika monga mafuta, chakudya, komanso mapuloteni komanso micronutrients ngati mavitamini ndi mchere. Zakudyazi ziyenera kuchokera kuzipatso ndi ndiwo zamasamba, mapuloteni owonda, ndi mbewu zonse.

Kodi Menyu Yoyenera Ya Zakudya Zakudya Zam'mawa, Chakudya Chamadzulo, Ndi Chakudya Chamadzulo Ndi Iti?

Kuti thupi lanu liziyenda bwino, mumafunikira zakudya zitatu zofunika kuphatikiza ndi zakudya zoperewera bwino kuti mupewe kulakalaka komanso kudya kwambiri. Chakudya cham'mawa chimaganiziridwa kuti ndi chakudya chamasana kwambiri patsikulo, kenako chakudya chamasana, ndi chakudya chamadzulo chomwe chiyenera kukhala chakudya chopepuka kwambiri. Izi zimawerengedwa kuti ndi zakudya zabwino.

Zakudya zabwino zoyenera kudya ziyenera kukhala izi:

1. Chakudya cham'mawa

Chakudya cham'mawa chabwino chimakhala ndi zinthu zitatu, zomwe ndi zakudya zopatsa thanzi kapena chakudya monga chakudya chambewu, oatmeal, ndi mapuloteni ena monga mazira, yogurt, mkaka, ndi mtedza wophukira ngati maamondi, walnuts, ndi mtedza wa cashew. Kuphatikiza zakudya izi panthawi ya kadzutsa kudzakupangitsani kudya zakudya zopatsa mphamvu tsiku lonse.

2. Chakudya chamasana

Chakudya chanu chamasana chiyenera kukhala chophatikiza chaufa wonyezimira wokwanira, monga mpunga wabulauni, chakudya chambiri, komanso magwero ena a mapuloteni monga paneer, nyemba, nsomba, kapena nkhuku. Komanso, phatikizani zakudya zama probiotic monga yogurt kapena buttermilk ndi fiber kuchokera kuma saladi atsopano kuti mumalize kudya.

3. Chakudya chamadzulo

Chakudya chanu chiyenera kukhala chopepuka ndikusankha zakudya zomwe zimakhala zokhutiritsa kwambiri zomwe zimakupangitsani kukhala ndi moyo wathanzi kwa nthawi yayitali ndikuthana ndi zikhumbo zapakati pausiku. Mbale yanu iyenera kudzazidwa ndi ndiwo zamasamba kuti muchepetse mavitamini ndi mchere.

Osadula chakudya m'zakudya zanu ndipo muzikhala nazo pang'ono. Muthanso kukhala ndi mafuta athanzi monga nsomba ndi mtedza pa chakudya chanu chomwe chingakuthandizeni kukonza minofu usiku wonse.

4. Zakudya zozizilitsa kukhosi

Zakudya zoziziritsa kukhosi madzulo ndi nthawi yabwino kwambiri, koma osadya zakudya monga makeke, mitanda, ndi tchipisi. M'malo mwake, pitani zipatso zatsopano, mtedza, kapena saladi. Kudya zakudya zazing'ono komanso pafupipafupi ndiye chakudya choyenera chochepetsera thupi.

Zakudya Zabwino Zosakaniza Kuchepetsa Thupi

• Idyani Poha Chakudya Cham'mawa

Poha ndi chakudya chodziwika bwino cham'mawa cham'mawa ku India. Ili ndi maubwino ambiri azaumoyo ndipo imatha kugaya mosavuta. Poha kukhala ndi ma calories ochepa ali ndi pafupifupi 76.9% ya chakudya ndi 23% yamafuta, zomwe zimapangitsa kukhala chakudya chabwino kwambiri chochepetsera thupi.

Poha ali ndi michere yambiri ndipo motero amakupangitsani kukhala okhuta kwa nthawi yayitali ndikuthandizira kupewa kudya mopitirira muyeso.

• Imwani Madzi a Zipatso Kuti Muwotche Mafuta

Kungodya zakumwa zam'madzi zokha kumatha kukusowetsani thanzi. M'malo mwake, phatikizani timadziti muzakudya zanu zomwe zingakuthandizeni kuti mukhale ndi thanzi labwino komanso kuti muchepetse kunenepa. Akatswiri azaumoyo amalimbikitsa zakumwa zakumwa za zipatso zosiyanasiyana kawiri kapena katatu patsiku kuti alandire zipatso zosiyanasiyana.

• Idyani Nthawi Zambiri

Njala si njira yokhayo yochepetsera kudya pafupipafupi ndipo kusadya chakudya kumakuthandizani kuti mukhalebe athanzi. Ndibwino kuti mudye maola awiri aliwonse chifukwa zimapangitsa kuti kagayidwe kake kakhale kochuluka ndikuwonetsetsa kuti magetsi ali ndi mphamvu. Mipata yayikulu pakati pa chakudya imasiya thupi ndi njala, kutsitsa BMR ndikulepheretsa kutayika kwa mafuta.

• Imwani Madzi Ambiri

Kumwa madzi ndi zakumwa zina kumakhutitsa m'mimba mwanu, kumachepetsa kagayidwe kake, komanso kumalimbikitsa kuchepa thupi. Idyani madzi osachepera 3 malita tsiku lonse. Ngati mwatopa ndi kumwa madzi wamba, khalani ndi madzi a kokonati, madzi a mandimu, timadziti ta masamba, ndi tiyi wazitsamba.

• Kuyenda Ndiko Kulimbitsa Thupi Bwino Kwambiri

Madokotala amalimbikitsa kuyenda ngati njira yayikulu yochitira masewera olimbitsa thupi. Kuyenda ndimasewera olimbitsa thupi osavuta kuwonjezera zolimbitsa thupi ndikukhalitsa olimba. Malinga ndi kafukufuku, kutafuna chingamu poyenda ndi njira yabwino yotaya ma calories owonjezera.

• Pewani shuga

Thiramo shuga ngati mukufuna kuchepetsa njala, zomwe zimakupangitsani kuti mudye zakudya zopanda pake. Zakudya izi zimatha kuyambitsa kusamvana m'magazi amthupi mwathu. Chifukwa chake kuchotsa shuga pazakudya zanu kumathandizira kuti mahomoni anu aziyang'anitsitsa.

• Katundu Wanu pa Vitamini C

Vitamini C amathandizira kutulutsanso thupi ndipo ndibwino pakhungu. Kodi vitamini C imathandizira bwanji kuchepa thupi? Vitamini catalyses wama molekyuluyu kuti apange mphamvu ngati mavitamini C ochepa kwambiri amatha kuwonjezera mafuta osungira komanso chiuno.

• Gonani bwino

Kugona usiku kumatha kulepheretsa cholinga chanu chochepetsa thupi. Kuchepetsa maola osachepera 6 mpaka 8 kumalimbikitsa usiku kuti muchepetse thupi. Thupi lanu limatentha ma calorie ambiri pogona, chifukwa chake ndikofunikira kuti mugone bwino usiku osakhala maso usiku.

Gawani nkhaniyi!

Ngati mumakonda kuwerenga nkhaniyi, mugawane ndi okondedwa anu.

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Nditumizireni Imelo Onetsani Patsamba