Kodi mungamange bwanji minofu mwaukhondo?

Chinthu choyamba ndi kuchepetsa mafuta a thupi, kwa anyamata ngati mafuta athu omwe alipo panopa ndi oposa 15%, ndimalimbikitsa kwambiri kuchepetsa mafuta a thupi mpaka 12% mpaka 13% musanayambe kudya zakudya zomanga minofu.

Ndiye, kwa atsikana ngati mafuta athu omwe alipo tsopano apitirira 25%, ndikupangira kuti mutsike ku 20% musanayambe kudya zakudya zomanga minofu.Ubwino wamafuta otsika am'thupi ndikupangitsa kuti thupi lathu likhale lomvera insulin.

Gawo lachiwiri ndikuzindikira kukula kwa ma calories omwe thupi lathu limafunikira kuti tipeze minofu bwino.Zakudya zama calorie ndizofunikira kwambiri kuti mupeze minofu, ndiye kuti minofu yoyera iyenera kukhalabe ndi zopatsa mphamvu zambiri zopatsa mphamvu.

Ma calories omwe amadya tsiku ndi tsiku ndi 10% mpaka 15%, monga momwe ma calorie amadyera bwino ndi 2000 zopatsa mphamvu, ndiye kuti nthawi yomanga minofu yopatsa mphamvu yanu yopatsa mphamvu iyenera kuchulukitsidwa mpaka 2200-2300 zopatsa mphamvu, izi zitha kukulitsa minofu yathu. kumanga mphamvu, kotero kuti kukula kwa mafuta kumakhala kochepa.

Kawirikawiri, zowonjezera izi zikhoza kuonetsetsa kuti timakula theka la mapaundi pa sabata, ngakhale mukuganiza kuti theka la kilogalamu yolemera siili yochuluka, koma muyenera kuzindikira kuti theka la kilogalamu yolemera kwambiri ndi kukula kwa minofu, kukula kwa mafuta sikuli. zambiri.

Gawo lachitatu, lomwe lazikidwa pa sitepe yathu yachiwiri, ndikuwerengera kuchuluka kwa zakudya zitatu zazikulu zomwe zili muzakudya zathu zama calorie, zomwe ndi mapuloteni, mafuta ndi ma carbohydrate, titapeza zofunikira zama calorie.Mwachitsanzo, kudya kwa tsiku ndi tsiku kwa mapuloteni ndi 2g pa kg.

Titha kuwerengera molingana ndi kutalika kwa thupi, kulemera kwake komanso kuchuluka kwamafuta amthupi.Pazakudya za tsiku ndi tsiku, tiyenera kuyang'ana momwe thupi lathu limayendera komanso osachita mantha kuti tisinthe, chifukwa momwe thupi lathu limachitira ndi zenizeni.

Chinthu chachinayi ndi chakuti muyenera kuyang'anira kulemera kwanu.Chinthu choyamba chimene mumachita tsiku lililonse mukadzuka ndikuyesa kulemera kwa thupi lathu ndi kuchuluka kwa mafuta a thupi, ndiyeno mutenge pafupifupi masiku asanu ndi awiri pa sabata ndikuyerekeza ndi chiwerengero chathu cha sabata yotsatira.

Pamene tikulemera, mphamvu zathu zidzasintha, ndipo tifunika kuchita zoyenera ponena za zolemba za kayendetsedwe kake, motero kuonetsetsa kuti timawonjezera katundu wopita patsogolo ndikukhala amphamvu pang'onopang'ono.