Kodi ndinganenere bwanji? Kodi ndingawonjezere bwanji kulemera kwa mphete? Kodi ndingawonjezere kulemera kwanga ndi madeti?

Kupeza ndi kusunga kulemera koyenera kumafuna chakudya choyenera.
Dongosololi liyenera kukhala loyenera malinga ndi momwe munthu amagwirira ntchito, zaka zake ndi zina zaumoyo zomwe zimaganiziridwa.

Ena angaganize kuti kunenepa n’kosavuta kwambiri, koma pali anthu ena amene amavutika ndi kuwonda kapena kuchepa thupi, ndipo kwa iwo kunenepa ndi chopinga chachikulu.

Kodi ndingawonjezere bwanji kulemera kwa mphete?

Fenugreek ndi imodzi mwa nyemba zomwe zimapezeka pafupifupi m'nyumba iliyonse, komanso ndi imodzi mwa zitsamba zomwe zimagwiritsidwa ntchito kwambiri pofuna kulemera.
Kuphatikiza pakuthandizira kunenepa, ilinso ndi maubwino ena ambiri, monga:

• Kuwongolera kuchuluka kwa shuga m'magazi, chifukwa kumathandizira kuchepetsa kuyamwa kwa shuga, komwe kumathandizira kuwongolera katulutsidwe ka insulin.
• Kuchepetsa cholesterol yoyipa m'magazi, chifukwa imakhala ndi shuga wambiri wopanda wowuma womwe umathandizira kuyamwanso kwa mchere wa bile.
• Kuwongolera magwiridwe antchito am'mimba komanso kufulumizitsa matumbo, popeza lili ndi michere yambiri monga chitsulo ndi potaziyamu.
  Lilinso ndi vitamini C ndi A.
• Mu 2011, Journal of Phytotherapy Research inafalitsa kuti kudya kapu ya fenugreek theka la ola musanadye kumakuthandizani kuchotsa kutentha kwapamtima.

Mutha kugwiritsa ntchito mphete kuti muonde pa sabata m'njira zingapo, kuphatikiza:

1. Idyani chikho cha fenugreek decoction chotsekemera ndi uchi woyera katatu patsiku.
2. Thirani supuni zitatu za mafuta a fenugreek pa supuni imodzi ya uchi mu kapu yamadzi ndikumwa kawiri pa tsiku.
3. Thirani supuni imodzi ya mbewu za fenugreek ndi supuni ya uchi wakuda mu kapu ya madzi otentha ndikumwa kawiri tsiku lililonse.
4. Onjezerani supuni ya tiyi ya fenugreek ku kapu ya mkaka wofunda, makamaka madzulo.
5. Onjezerani zomera zobiriwira za fenugreek ku zakudya ndi saladi.

Kodi ndingawonjezere kulemera kwanga ndi madeti?

Madeti ndi chimodzi mwazakudya zabwino kwambiri zomwe zimathandiza kunenepa, chifukwa zimakhala ndi shuga wambiri komanso zopatsa mphamvu. 100 magalamu a madeti amakupatsani pafupifupi 280 calories.

• Madeti ndi osavuta kugayidwa ndipo amathandizira mwachangu thupi.
• Madeti ali ndi kuchuluka kwa potaziyamu, magnesium, chitsulo, zinki, sodium ndi phosphorous.
• Madeti amakhalanso ndi mavitamini ambiri monga vitamini A, D, B6, C, ndi K.
• Lilinso ndi folic acid, mtundu wa vitamini B womwe umathandiza kuchepa kwa magazi m'thupi.

Pali njira zambiri zogwiritsira ntchito madeti kuti mupeze kunenepa, zogwira mtima kwambiri ndi izi:

1. Idyani masiku asanu ndi awiri pamimba yopanda kanthu tsiku lililonse.
2. Sakanizani madeti ndi kapu ya mkaka wofunda ndikumwa tsiku lililonse.
3. Kugwiritsa ntchito masiku popanga maswiti kapena kuyika zinthu zowotcha.

Kodi ndinganenere bwanji kuti ndikhale wathanzi?

Kuti muonde mwachibadwa, choyamba muyenera kuonetsetsa kuti palibe vuto la thanzi lomwe limakhudza kulemera kapena kuchititsa kuwonda.
Choncho musazengereze kukaonana ndi dokotala ngati mukukumana ndi kuwonda kosalekeza.

Ndipo ngati malipoti azaumoyo ali bwino, tingofunika kusintha zakudya zatsiku ndi tsiku, ndipo mutha kugwiritsa ntchito mfundo izi:

• Akatswiri ambiri a kadyedwe amavomereza kuti m'pofunika kudya zakudya zazikulu zisanu kapena zisanu ndi chimodzi patsiku, malinga ngati chakudyacho chili chopepuka komanso chokhazikika muzakudya.
• Idyani timadziti tatsopano ndipo khalani kutali ndi zopakidwa.
  Yang'anani kwambiri pazipatso zopatsa mphamvu zambiri monga nthochi, mango ndi mapeyala.
  Mukhozanso kuwonjezera mkaka wonse ndi uchi woyera ku smoothies.
• Musazengereze kukhala ndi zokhwasula-khwasula musanagone, chifukwa thupi lanu limafunikira mphamvu mukamagona kuti lichite zinthu zina zofunika kuti thupi likhalenso ndi mphamvu.
• Kuchita masewera olimbitsa thupi n'kofunika kwambiri kuti muthe kulemera koyenera.
  Kuchita masewera olimbitsa thupi kumayang'anira chikhumbo komanso kumakuthandizani kuti mukhale ndi chithunzi choyenera.

Kodi ndinganenere bwanji msanga?

Pali zakudya zina zomwe zili ndi zopatsa mphamvu zambiri zomwe zitha kuwonjezeredwa pafupipafupi pazakudya zanu zatsiku ndi tsiku:

1. Mtedza Pa magalamu 100 aliwonse a mtedza ali ndi pafupifupi 500: 600 zopatsa mphamvu.
2. Peanut butter kapena almond batala.
   Supuni ya batala iyi ikupatsani ma calories 100.
3. Zipatso zouma, mosiyana ndi zimene anthu ena amaganiza, zilinso ndi mavitamini, mchere ndi zopatsa mphamvu zambiri.
4. Masamba okhuthala monga mbatata, zilazi, atitchoku, chimanga, parsnips ndi sikwashi.
5. Kirimu ndi tchizi chamafuta ambiri ndizomwe zimakhala ndi mapuloteni ambiri, ndipo magalamu 100 aliwonse amakhala ndi zopatsa mphamvu 300.
6. Mpunga woyera ndi basmati, pomwe pafupifupi magalamu 100 a mpunga amachokera ku 350: 450 zopatsa mphamvu.
7. Onjezani supuni ya mayonesi pazakudya zanu: Supuni ya mayonesi imakhala ndi zopatsa mphamvu pafupifupi 100.
8. Mbeu za fulakesi ndi chia zili ndi zopatsa mphamvu pafupifupi 100 pa magalamu 500.

Kodi ndimanenepa bwanji pamwezi?

Palinso gulu la zitsamba zachilengedwe zomwe zimathandiza kutsegula chilakolako ndi kulemera, kuphatikizapo:

1. timbewu
   Mint imayambitsa zotupa zam'malovu ndi ma enzymes am'mimba, zomwe zimathandizira kusuntha kwa m'mimba.
   Masamba a timbewu tonunkhira amakhala ndi calcium, phosphorous, mavitamini E, C, ndi D, komanso kachulukidwe kakang'ono ka vitamini B, zomwe zimapangitsa timbewu kukhala imodzi mwa zitsamba zabwino kwambiri zomwe zimathandizira chitetezo chamthupi.
2. safironi
   Zomwe zimadziwika ndi kuthekera kwake kolimbana ndi kusowa tulo komanso kukhumudwa.
   Kuphatikiza pa kukhala ndi gulu lofunika lazakudya ndi mavitamini,
   Ndi gwero labwino la antioxidants ndipo limalimbikitsa thanzi la khungu ndi tsitsi.
   Choncho nthawi zonse yesetsani kuwonjezera safironi pazakudya zanu.
3. chamomile
   Zomwe zimatchulidwa kuti ndi imodzi mwamankhwala abwino kwambiri achilengedwe.
   Onetsetsani kuti mumadya makapu 3 mpaka 4 a msuzi wa chamomile tsiku lonse.
   Chamomile ndi gwero lambiri la antioxidants, chifukwa limachepetsa m'mimba ndikuwongolera kuchuluka kwa shuga m'magazi.
4. thyme
   Thyme ndi imodzi mwazomera zabwino kwambiri zomwe zimagwiritsidwa ntchito pochotsa mavuto am'mimba ndi tiziromboti.
   Pa magalamu 100 aliwonse a thyme ali ndi 400 mg ya calcium, 20 mg ya chitsulo ndi pafupifupi 160 mg ya vitamini C.

Kodi ndingaonjezere bwanji ma kilo 10?

Nawu mndandanda wa zakudya ndi zakumwa zina zomwe zili ndi zopatsa mphamvu zambiri.

Kodi ndimanenepa bwanji ndili ndi matenda ashuga?

Anthu ena odwala matenda a shuga amakhala ndi vuto lochepetsa thupi, ndipo nthawi zambiri zimawavuta chifukwa chosadya zakudya zina.
Koma sizingatheke ndipo mukhoza kunenepa kwambiri kudzera muzitsulo khumi zomwe zimalimbikitsidwa ndi akatswiri ambiri a zakudya.

1. Pitani kwa dokotala yemwe akupezekapo kuti mudziwe chomwe chimayambitsa kuwonda, ngati zizindikiro za kuwonda zinayamba kuonekera pambuyo pa matenda a shuga.
2. Chitani masewera olimbitsa thupi omwe akulimbikitsidwa ndi dokotala pafupipafupi tsiku lililonse.
3. Gawani chakudya cha tsiku ndi tsiku m'zakudya zazikulu zisanu ndi chimodzi, kuti muzidya zokhwasula-khwasula maola atatu aliwonse.
4. Onetsetsani kuti mumadya zomanga thupi zokwanira kuti minofu yanu ikhale yamphamvu.
5. Dalirani mafuta achilengedwe monga mafuta a azitona ndi mafuta a mpendadzuwa.
6. Pewani nyama zamafuta ndikudya nsomba zambiri monga salimoni ndi sardines.
7. Idyani zakudya zama carbohydrate zomwe zili ndi shuga wotsika.
8. Imwani zakumwa zatsopano kapena timadziti ola limodzi musanadye kapena mutatha kudya.
9. Onetsetsani kuti mumamwa madzi osachepera magalasi 8 tsiku lonse.
10. Ngati mumakonda tiyi ndi khofi, samalani kuti musamwe makapu opitilira 3 komanso opanda shuga.

Ngati mukunenepa movutikira, pitilizani kudya zakudya zoyenera, ndipo moleza mtima pang'ono, mudzakwaniritsa cholinga chanu.