Kodi mukufuna njira yosavuta yochepetsera thupi mwachangu? Mu kafukufuku wanu, mwina mwapeza lingaliro la " Zakudya Zamadzimadzi" pa malo ochezera a pa Intaneti kapena pa intaneti. Mwachidule, izi zikuphatikizapo kusintha chakudya chanu chachikulu cha tsiku ndi tsiku ndi zakumwa, monga zipatso kapena madzi a ndiwo zamasamba , kapena ma shake opangidwa mwapadera. Ambiri amakopeka ndi njira izi chifukwa cha lonjezo lochepetsa thupi mwachangu. Koma kodi izi ndi zabwinodi pathupi lanu? Tiyeni tifufuze nkhaniyi mozama komanso mosavuta.
Kodi chakudya chamadzimadzi chimatanthauza chiyani kwenikweni?
Monga momwe dzina lake limanenera, kudya zakudya zamadzimadzi ndi njira yodyera yomwe mumapeza zopatsa mphamvu zonse kapena zambiri za tsiku ndi tsiku kuchokera ku zakumwa. Komabe, pali mitundu yosiyanasiyana ya zakudyazi.
Zakudya Zamadzimadzi Zoperekedwa ndi Dokotala
Tangoganizirani kuti mwakonzekera opaleshoni kapena mayeso azachipatala, monga endoscopy, omwe akubwera. Pazochitika zotere, dokotala wanu angakulembereni "Zakudya Zoyera" kuti muzitsatira kwa tsiku limodzi kapena awiri. Izi nthawi zambiri zimakhala ndi msuzi, madzi a zipatso , ndi zina zotero.
Chofunika kwambiri kukumbukira ndichakuti zakudya zamadzimadzi zomwe zimaperekedwa ndi dokotala sizipereka zakudya zonse zomwe thupi lanu limafunikira. Chifukwa chake, izi ziyenera kuchitika kwa nthawi yochepa kwambiri komanso motsogozedwa ndi dokotala . Sikotetezeka kuyesa izi nokha kunyumba.
Zakudya Zamadzimadzi Zochepetsera Thupi
Uwu ndi mtundu wotchuka kwambiri pakati pa anthu onse. Umaphatikizapo kusintha chakudya chachikulu chimodzi kapena ziwiri (nthawi zambiri chakudya cham'mawa ndi chamasana) kapena nthawi zina chakudya chonse zitatu ndi madzi a zipatso/masamba kapena ma protein shakes ogulitsa. Mapulani ena amalola zokhwasula-khwasula zazing'ono.
Kodi njira imeneyi imapangitsadi kuti munthu achepetse thupi, ndipo zotsatira zake zimakhala nthawi yayitali bwanji?
Yankho losavuta ndilakuti inde, njira iyi ingayambitse kuchepa thupi. Monga momwe zimakhalira ndi zakudya zina zoletsa, ngati mumadya ma calories ochepa kuposa momwe thupi lanu limatenthera tsiku lililonse, mudzachepetsa thupi. Chifukwa chakuti ma shakes awa amathandiza kuchepetsa kuchuluka kwa chakudya popanda khama lalikulu, ena angaone njira imeneyi kukhala yosangalatsa.
Komabe, pali vuto lalikulu apa.
Mukachepetsa kwambiri kudya ma calories, kagayidwe ka thupi lanu—kuthamanga komwe mumawotcha mphamvu—kayendedwe kake ka thupi—kamachepetsa kwambiri. Thupi lanu limaona izi ngati 'kusowa chakudya' ndipo limayesetsa kusunga mphamvu zomwe lili nazo.
Chifukwa chake, mukangosiya kudya zakudya zamadzimadzi ndikuyambiranso kudya bwino, kagayidwe kanu ka thupi pang'onopang'ono kamapangitsa kuti mukhale ndi mwayi wopezanso thupi mwachangu kuposa kale. Mwanjira ina, kulemera komwe mudagwira ntchito molimbika kuti muchepetse kungabwererenso mwachangu kwambiri.
Kuti mupeze zotsatira zabwino kwa nthawi yayitali, ndi bwino kuphatikiza zakumwa ndi zakudya zolimba , kusunga ma calories oyenera, ndikuphunzira kudya zakudya zokhazikika komanso zathanzi.
Kodi zoopsa zazikulu za Zakudya Zamadzimadzi ndi ziti?
Ndondomeko ya zakudya zabwino iyenera kupereka zakudya zokwanira tsiku lililonse. Komabe, mapulani ambiri amalonda sakwaniritsa zofunikira izi. Makamaka, mapulani omwe amapereka ma calories ochepa kwambiri (400-800 calories patsiku) ndi owopsa kwambiri popanda kuyang'aniridwa ndi dokotala.
Gome ili m'munsimu likufotokoza zoopsa zina zokhudzana ndi zakudya izi.
| Chiwopsezo / Zotsatira Zam'mbali | Kufotokozera Kosavuta |
|---|---|
| Kusowa kwa Zakudya Zopatsa Thanzi | Kulephera kupeza mapuloteni ofunikira, chakudya, mafuta, mavitamini, ndi mchere wofunikira. |
| Kusasangalala ndi Thupi | Zingayambitse kutopa kosalekeza, chizungulire, komanso kutaya tsitsi. |
| Miyala ya m'matumbo | Kuchepetsa thupi mwachangu kumawonjezera chiopsezo chokhala ndi miyala ya ndulu. |
| Kupsinjika kwa Mtima | Kusowa zakudya zofunika kwa nthawi yayitali kungakhudze ntchito ya mtima. |
| Kudzimbidwa | Kusowa kwa ulusi wochokera ku zipatso zonse, ndiwo zamasamba, ndi tirigu kungayambitse mavuto m'mimba. |
| Kutaya Minofu | Ngati kudya mapuloteni sikukwanira, thupi lanu likhoza kutentha minofu m'malo mwa mafuta okha. |
Zofunika kuchita musanayambe kudya zakudya zamadzimadzi
Mukawerenga zonsezi, mungaganize kuti izi si lingaliro labwino. Komabe, ngati zitachitidwa bwino motsogozedwa ndi dokotala, zingakhale zothandiza pazochitika zina. Ngati mukuganizira izi, chonde samalani kwambiri mfundo zotsatirazi.
Choyamba, funsani dokotala wanu!
Iyi ndi sitepe yofunika kwambiri komanso yofunika kwambiri. Kaya mukuyesera kuchepetsa thupi kapena pazifukwa zina zilizonse, chonde funsani dokotala wanu woyamba musanayambe kudya zakudya zotere. Iwo ndi anthu abwino kwambiri kusankha ngati njira imeneyi ndi yotetezeka pa thanzi lanu.
Makamaka, ngati muli ndi pakati kapena mukuyamwitsa, mukumwa insulin chifukwa cha matenda a shuga, kapena muli ndi matenda ena osatha, musayese kudya zakudya zotere popanda kufunsa dokotala.
Funsani Katswiri Wovomerezeka wa Zakudya
Ngati dokotala wanu akukupatsani chilolezo, kukumana ndi katswiri wovomerezeka wazakudya kuti apange dongosolo lomwe limatsimikizira kuti mumapeza zakudya zomwe mukufuna ndikofunikira kwambiri. Angakulangizeninso mavitamini kapena zowonjezera zinazake.
Dziwani zomwe mukudya
Ngati mukugwiritsa ntchito zakudya zamadzimadzi zomwe zakonzedwa kale, werengani mosamala chizindikiro cha Nutrition Facts. Onetsetsani kuti mukulandira 100% ya mavitamini ndi michere yomwe mumafunikira tsiku lililonse. Sankhani dongosolo lomwe lili ndi mapuloteni ndi ulusi wokwanira kuti muchepetse njala.
Uthenga Wopita Nawo Kunyumba
- Zakudya zamadzimadzi nthawi zambiri zimakhala zamitundu iwiri: zakudya zodziwika ndi madokotala kwa nthawi yochepa komanso zakudya zochepetsa thupi.
- Ngakhale kuti kudya zakudya zochepetsa thupi pang'ono kungathandize kuchepetsa thupi mwachangu, pali chiopsezo chachikulu choti thupi libwererenso msanga mukabwerera ku kadyedwe kabwinobwino.
- Zakudya zotere zingayambitse mavuto aakulu monga kusowa zakudya m'thupi, kutopa kwambiri, kutayika tsitsi, kudzimbidwa, komanso kufooka kwa minofu.
- Mulimonse momwe zingakhalire, musayambe kudya zakudya zamadzimadzi popanda kufunsa dokotala. Izi zitha kuwononga thanzi lanu kwambiri.
- Kuti mupeze zotsatira zenizeni komanso za nthawi yayitali, ndi bwino kutsatira moyo womwe umaphatikizapo kudya zakudya zoyenera komanso kuchita masewera olimbitsa thupi nthawi zonse m'malo motsatira zakudya zachangu.
Zakudya Zamadzimadzi, Kuchepetsa Thupi, Zakudya Zopatsa Thanzi, Makhalidwe Odyera Moyenera, Upangiri Wachipatala
