Malingaliro a kadzutsa a 3 okulitsa minofu

Chakudya cham'mawa kuti chiwonjezere minofu

Kuti muwonjezere kuchuluka kwa minofu, m'pofunika kuphatikiza chizolowezi chochita masewera olimbitsa thupi ndi zakudya zoyenera. Chakudya cham'mawa ndi chimodzi mwazofunikira kwambiri patsikulo, chifukwa Ndi yomwe imaphwanya kusala kwa usiku komanso yomwe imakupatsani mphamvu kuti ayang'ane tsiku. Chifukwa chake, ndikofunikira kuti mukhale ndi nthawi yokonzekera kadzutsa wathunthu, ndi zakudya zomwe zili ndi michere yoyenera.

Ngati mukugwiranso ntchito kuti muwonjezere minofu ya minofu, muyenera kutsatira zakudya zomwe zili ndi zakudya zamapuloteni. Izi ndichifukwa choti mapuloteni ndi gawo la minofu motero ndikofunikira pakupanga, kukula ndikulimbitsa minofu. Pa chakudya chilichonse, zakudya zokhala ndi mapuloteni ambiri ndizofunikira, koma makamaka pamene mukufuna kuwonjezera ndikufotokozera minofu.

Chakudya cham'mawa kuti chiwonjezere minofu

Zakudya zamapuloteni zomwe muyenera kudya pafupipafupi kuti muwonjezere minofu ya nyama ndi nyama yofiira, nkhuku, mazira, nsomba, tuna, chiponde, tchizi chamafuta ochepa, avocado kapena mkaka wopanda mafuta. Izi ndi zakudya zomwe zimakhala ndi mapuloteni ambiri, omwe amaperekanso zakudya zina zofunika kwambiri pakapangidwe kanyama. Kutengera ndi zakudya izi, mutha kupanga zopumira kuti muwonjezere minofu ngati yotsatirayi.

Peyala ndi chotupitsa cha mazira

Tilandire ndi mazira

Dzira ndilofunika kwambiri pakupanga minofu, chifukwa ndi imodzi mwazakudya zabwino kwambiri zomanga thupi. Kuphatikiza apo, ndi chakudya chopatsa thanzi chomwe chingakonzedwe m'njira zosiyanasiyana. Kaya wophika, wophika, wofewa, kapena wopukutidwa, mazira ndi njira yabwino pachakudya chabwino cham'mawa. Sinthani kukonzekera ndikusintha kuti musangalale ndi chakudya cham'mawa cham'mawa ichi.

Nthawi zonse mugwiritse ntchito tirigu wathunthu kapena mkate wa rye kuti musangalale ndi ma fiber. Avocado yakucha ndi uzitsine wa madzi a mandimu pamunsi ndiye njira yabwino yopezera chakudya cham'mawa chambiri. Ikani mazira pamwamba ndi kukonzekera kosankhidwa ndikusangalala chakudya cham'mawa chopatsa thanzi, champhamvu komanso chokwanira kuwonjezera minofu ya minofu.

Oatmeal ndi yogurt ndi zipatso

Phala lophika

Yogurt yachi Greek nthawi zonse ndiyo njira yabwino kwambiri, chifukwa imakhala ndi mapuloteni ambiri, ndi otsekemera ndipo pamodzi ndi zosakaniza zina zimakupatsirani michere yonse yofunikira tsikulo. Sakanizani yogurt wachi Greek ndi oats wokutidwa ndi zipatso zatsopano ngati nthochi kapena zipatso zofiira, zomwe zimakhalanso ndi ma antioxidants komanso zimateteza ukalamba wama cell. Ngati mungakonde, mutha kusinthanitsa mtedza wambiri ndi zipatso, ndipo mudzakhala ndi mwayi wina wosankha kadzutsa.

Mapuloteni kugwedeza

Mapuloteni kugwedeza

Kuyambira tsikulo ndikumagwiritsa ntchito mapuloteni abwino ndi njira yabwino kwa iwo omwe sakhala ndi nthawi yochepa kapena samadya kwambiri m'mawa. Muyenera kungomwa ndipo mutha kupita nawo kuti mupite nawo, kuti mudzakhale ndi chakudya cham'mawa chokwanira ngakhale mutakhala kuti mulibe nthawi yochulukirapo. Pulogalamu ya mapuloteni apakhomo Itha kukhala yokonzeka ndi zipatso zosiyanasiyana, Nazi njira zina.

Njira yosavuta, yolemera kwambiri komanso yachangu kwambiri yokonzekera ndi zakumwa zochokera mkaka kapena zakumwa zamasamba oatmeal. Ikani mu galasi la blender kapu yayikulu ya mkaka, kapu ya oat flakes, nthochi, supuni ya madzi a agave ngati mukufuna kutsekemera pang'ono ndikuwonjezera michere yowonjezera mapangidwe a minofu, onjezerani supuni ya yisiti ya brewer.

Ngati mulibe chidziwitso ndi zina zoyambira, ndikofunikira kupeza chithandizo kwa akatswiri kuti mupeze zomwe mukufuna. Komabe, kukonza kulimbitsa thupi ndi mpikisano wautali Kupeza panjira, kuphunzira zomwe mungadye, masewera olimbitsa thupi ndi njira yabwino kwambiri yokwaniritsira zolinga zanu pazomwe mukuchita, ndichizolowezi chodzidalira kovuta kufananiza. Dziwani, phunzirani ndikusangalala ndikusintha uku kukhala thupi labwino komanso lofotokozedwa bwino.


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