Kodi Muyenera Kuchita Chiyani Kuti Muchepetse Kuwonda Mwathanzi M'zaka Zaunyamata?

Monga wachinyamata, ndikutsimikiza kuti mumakonda zakudya zokazinga komanso zakumwa zoziziritsa kukhosi kuposa masamba obiriwira. 

Koma malinga ndi kunena kwa Bungwe Loona za Umoyo Padziko Lonse, wachinyamata mmodzi mwa achinyamata 10 alionse ndi onenepa kwambiri kapena onenepa chifukwa cha zakudya zosapatsa thanzi komanso moyo wongokhala. 

kunenepa kwambiri, shuga, matenda oopsa, matenda a mtima ndi kuyambitsa mavuto olumikizana. Kawirikawiri, omwe ali onenepa kwambiri ali aang'ono amakhala onenepa kwambiri m'moyo wawo wonse ndipo akupitiriza kulimbana ndi matenda okhudzana nawo.

Kukula kwa mahomoni pakutha msinkhu pamodzi ndi zakudya zamasiku ano zayambitsa mbadwo wa achinyamata onenepa kwambiri. Kuchepetsa thupi mudakali wamng'ono n'kofunika kwambiri kuti mukhale ndi thanzi labwino.  

Pachifukwachi, tiyeni tione malangizo amene achinyamata ayenera kulabadira kuti achepetse thupi.

Zoyenera kuchita kuti muchepetse thupi muunyamata?

Khalani kutali ndi zakumwa za carbonated!

zakumwa za carbonatedlili ndi shuga wokwanira kupitirira kuchuluka kwa 25 magalamu a shuga omwe amayenera kudyedwa tsiku lililonse. kunenepa kwambiri ndi shuga kuyambitsa matenda monga

M'malo mwa zakumwa za carbonated, ganizirani zosankha monga tiyi wa iced, mandimu, madzi a zipatso omwe angofinyidwa kumene.

Khalani kutali ndi zakudya zopanda thanzi!

zakudya zosapatsa thanziMuli mafuta a trans komanso mafuta okhuta. Lili ndi zopatsa mphamvu zambiri, mchere ndi shuga. 

Amadziunjikira m'thupi ngati mafuta amakani omwe adzakhala ovuta kupereka pambuyo pake. M'malo mwa zakudya zopanda thanzi, tembenukirani ku zakudya zopatsa thanzi:

• Idyani zokhwasula-khwasula zathanzi monga madzi, kaloti, nkhaka, mtedza ndi ma popcorn kunyumba.

• Idyani zipatso m’malo mwa mchere.
• Ngati mukufuna chokoleti, idyani chokoleti chakuda.

Idyani fiber ndi mapuloteni!

Zakudya zokhala ndi fiber ndi mapuloteni zimakupangitsani kukhala okhuta. Fiber imathandizira kagayidwe kachakudya powonjezera kuchuluka komanso kusiyanasiyana kwa mabakiteriya abwino am'matumbo. mapuloteniamalepheretsa kutaya kwa minofu yowonda panthawi ya kuwonda. 

Idyani zakudya zotsatirazi kuti mukhale ndi CHIKWANGWANI;

• Sipinachi, karoti, biringanya, therere, letesi, phwetekere, nkhaka, anyezi wobiriwira, kabichi, chard, nandolo, tsabola, parsley, apulo, nthochi, pichesi, peyala, lalanje, tangerine, maula, sitiroberi, chivwende, vwende etc.

Magwero ochuluka a protein ndi:

• Mazira, nsomba, bowa, nkhuku, Turkey, mphodza, nyemba za impso, soya, nandolo, nandolo, etc.

Idyani mafuta athanzi!

Si mafuta onse omwe ali ndi thanzi. Amapezeka mu nsomba zamafuta, mtedza ndi mbewu omega 3 mafuta acids Ndiwothandiza kwambiri pakuwonda. 

Nayi mndandanda wamafuta athanzi omwe muyenera kudya ndi mafuta kuti mupewe:

• Mafuta abwino - Avocado, mafuta a azitona, mafuta a avocado, mafuta a mpunga, amondi, walnuts, mtedza wa pine, pistachiosnsomba zamafuta, flaxseed, mbewu za chia, peanut butter (osapitilira supuni 2 patsiku), mafuta a flaxseed 

• Mafuta ofunikira - Mafuta a masamba, batala, khungu la nkhuku ndi margarine.

Sunthani!!!

Kaya muli ndi zaka zingati, m’pofunika kusamuka. Achinyamata ali ndi zinthu zambiri zomwe angasankhe kuti akhale okangalika, monga kuchita masewera, kuvina, kuvina, masewera olimbitsa thupi, kuyenda ndi abwenzi, kuyenda ndi galu, kupalasa njinga, kukwera maulendo ndi kumanga msasa.

Imwani madzi ambiri!

kuchepa madzi m'thupi ndiko kuti, kutaya madzi m'thupi kumabweretsa kudzikundikira kwa poizoni. Izi zimayambitsa kulemera chifukwa cha kutupa. 

Imwani madzi osachepera 2-3 malita patsiku kuti muchotse poizoni ndikuchepetsa thupi.

Osadumpha chakudya cham'mawa!

kadzutsa, Ndi chakudya chofunika kwambiri pa tsiku. Ngati mwapanga chizolowezi chosadya chakudya cham'mawa, ganiziraninso. Izi zitha kukhala chifukwa chomwe mumanenepa.

Idyani chakudya cham'mawa mkati mwa mphindi 60-120 mutadzuka m'mawa. Chakudya cham'mawa chopatsa thanzi chimakhala ndi zakudya zomanga thupi, zomanga thupi komanso zakudya zopatsa thanzi. 

Mwanjira imeneyi, kagayidwe kanu kagayidwe kake kadzakula ndipo mudzaonda mosavuta. Kudya chakudya cham'mawa chopatsa thanzi kumachepetsa njala yanu ndikupangitsa ubongo wanu kugwira ntchito tsiku lonse.

Ayi ku chakudya chofulumira!

Zakudya zofulumira monga ma burgers ndi pizza ndizopanda thanzi. Lili ndi mafuta oyipa komanso zakudya zopanda thanzi. 

Ngakhale zimakhala zovuta kuti achinyamata asamadye zakudya zofulumira, mafuta a trans Kumbukirani kuti zomwe zili mkati mwake zimatha kukweza cholesterol yoyipa ndikuwonjezera chiopsezo cha matenda amtima.

Chenjerani ndi kuwongolera magawo!

Kudya zopatsa mphamvu zambiri kumabweretsa kunenepa. Kutengera ndi kuchuluka kwa ntchito, atsikana achichepere amafunikira 1400-2400 zopatsa mphamvu patsiku, ndipo anyamata amafunikira 1600-3000 zopatsa mphamvu patsiku. Kuti mukhalebe mkati mwa kuchuluka kwa calorie iyi, kuwongolera magawo kumakhala kofunika pazakudya.

Idyani pa mbale yaing'ono. Hafu ya mbale yanu iyenera kukhala masamba/zipatso, puloteni kota ndi kotala yotsala ya mbewu zonse.

Chokani ku kupsinjika kwa mayeso!

Zosavuta kunena, koma phunzitsani ubongo wanu kupsinjika ngati wachinyamata wamkulu, makamaka kusukulu yasekondale ndi koleji. 

Kupsinjika maganizo kumayambitsa kudya maganizo, makamaka panthawi ya mayeso. Choncho mukhoza kudya ngakhale mulibe njala. Uku ndi kunenepa kwambiri shuga wobisika kumawonjezera chiopsezo.

Pezani tulo tabwino!

Kusowa tulo zimayambitsa kunenepa. Mumatopa tsiku lonse ndipo mukulephera kusuntha. 

Dzipangireni dongosolo la kugona. Yesetsani kugona ndi kudzuka nthawi yomweyo tsiku lililonse. Komanso, musagone ndi TV. Kuwala kumasokoneza kagonedwe.

Mfundo zofunika kuzidziwa

• Idyani bwino. Zakudya zazing'ono 5-6 patsiku (maola 2-3 aliwonse).
• Osaganiziranso za zakudya zodzidzimutsa.
• Osamwa mapiritsi ochepetsa thupi.
• zakumwa zopatsa mphamvu osamwa.
• Phunzirani kudziletsa.