Kodi kuwerenga zopatsa mphamvu chifukwa kuwonda

akazi ambiri kuonda, mayendedwe nokha ndi kusala kudya ndi zakudya kwambiri. Ndipo pachabe! Ndipotu, thupi lawo wotaya mbali yaikulu ya zakudya, zomwe ndi zoipa thanzi. Iwo likukhalira kuti kulamulira thupi lanu, sikuti ntchito njira wankhanza kwambiri. Tiyenera kuphunzira bwino ochuluka zopatsa mphamvu. Zakudya ndi zofunika kwambiri. Kusankha otsika-kalori, koma pang'onopang'ono zakudya zidyeke, inu angaiwale za vuto la kulemera owonjezera. Pa nthawi zonse kuwerengetsera tsiku ndi tsiku kulowa iwe mu chizolowezi. Kuti mudziwe kuti mapulogalamu kulemba pa zakudya, izo ayankhidwa m'nkhaniyi.

caloric okhutira tebulo

Kuti bwino kuwerenga zopatsa mphamvu kuonda, muyenera kunena kuti tebulo mankhwala lili kupatsa thanzi. Ine sudzapereka kwathunthu. Kuti tichite zimenezi, alibe nkhani umodzi. Ndidzanena za chabe calorie pa 100 gram wa zakudya zambiri ankadya:

• mkaka 2.5% mafuta - 58;
• Tchizi - 370;
• mafuta kanyumba tchizi - 226;
• otsika mafuta kanyumba tchizi - 86;
• mkulu-kalori mayonesi - 627;
• masamba mafuta - 899;
• batala - 750;
• rye mkate - 215;
• buckwheat - 329;
• mpunga - 323;
• wobiriwira nandolo - 72;
• zukini - 27;
• nkhaka - 15;
• radish - 20;
• Tomato - 19;
• Orange - 38;
• Apulo - 46;
• ng'ombe - 187;
• nkhuku - 165;
• m'nyanja zikuluzikulu nsomba - 75;
• amondi - 645;
• shuga - 374.

Chitsanzo cha zopatsa mphamvu zakudya 1000

Zinali chiphunzitso onse. Tsopano ife tiyamba othandiza ochuluka zopatsa mphamvu chifukwa kuwonda. Apa ndi menyu wovuta kwa tsiku limodzi, masamu pa zisanu nthawi chakudya.

Kadzutsa: otsika-mafuta kanyumba tchizi (2 tbsp chikuchitidwa) kapena 1/2 chikho cha gawo limodzi la yogurt, kagawo chakudya mkate (rye kungakhale).

Chakudya: chimodzi sing'anga apulo, pichesi, peyala kapena lalanje.

Chakudya: 100 ga yophika nkhuku chifuwa kapena 150 ga nsomba za m'nyanja ndi nthunzi 3 tbsp. spoons zokongoletsa (monga chimanga phala mu madzi kapena steamed masamba). Kapena kuunika masamba msuzi ndi saladi wa masamba atsopano (mwachitsanzo, nkhaka ndi radish) ndi amadyera, okoma ngati kuti mwawathila maolivi kalasi mafuta "owonjezera".

Akamwe zoziziritsa kukhosi: yophika chisononkho cha chimanga kapena zipatso (1 pc.), 10 amondi nucleoli.

Chakudya: olimbika yophika dzira 1 kapena 2 magawo ka yophika soseji Taphunzira, ½ chikho oat kapena buckwheat madzi, masamba saladi.

Ngati mukufunadi kudya, mungathe kudya 1 supuni ya nonfat kanyumba tchizi ndi kagawo wa zakudya mkate.

Phunzirani kuwerenga zopatsa mphamvu kuonda - zimakhala zosavuta. Tangoganizani kwa tebulo kuyang'ana pa mtengo zakudya zakudya zambiri ngati mungathe kudya, mwachitsanzo, lero. Ngati munadya kuposa anakonza, ndiye ndi nthawi kuchita masewera olimbitsa thupi. Ndi thandizo lawo inu msanga kuwotcha zopatsa mphamvu zopitirira muyeso.

zotsatira ankayembekezera

Inu mukuganiza kuti inu mukhoza kupereka calorie kuwerenga kwa kuwonda? pulogalamuyi ndi kuonetsetsa kubala zipatso. Mwachitsanzo, pamene ntchito zakudya 1000 zopatsa mphamvu patsiku , ngakhale popanda masewera olimbitsa thupi kuponyera kwa makilogalamu 2 mpaka 6 pa masabata 2. Motalikira sayenera ntchito, monga mu nyumba zovuta kusunga kusintha zoipa ndi thanzi labwino kuonda.

M'nkhani lino, tinaphunzira kuti awerenge zopatsa mphamvu kuonda. Tikukhulupirira, zimenezi zidzakhala zothandiza inu.