Engtin nge i duh ang diet plan i siam ang?

Diet plan i siam tan tawh em, online-a i hmuh hnuah emaw, mi pakhatin a hrilh hnuah emaw, ni hnih emaw ni thum emaw hnuah, "Aw, hei hi ka ti thei lo" tih i ngaihtuah avangin i bânsan tawh em? A nih loh leh, pawisa tam tak i pek diet plan chu i ei duhna emaw, i hnathawh hun tur emaw, i chhungte tana chaw i siamte nena inmil lo a nih avangin i beidawng ngai em? Nangmah chauh i ni lo, hei hi mi tam takin harsatna an neih a ni.

Internet leh lehkhabu-a "one-size-fits-all" meal plan awm thin ai chuan, i taksa, i nunphung leh i duhzawng nena inmil tur meal plan i siam thei a nih chuan engtiang chiahin nge a ropui ang? Chu chu vawiinah kan sawi dawn a ni.

Diet tha ber chu eng nge ni? I tana hnathawktu chu!

Dan leh hrai tam tak nei diet chu i zawm duh lo mai thei. Mahse thu lawmawm tak chu i taksa rihna tihtlem nan ei tur ruahmanna man to tak tak emaw, ei leh in leh exercise ruahmanna buaithlak tak tak emaw i mamawh lo. Dik tak chuan nitin calorie i ei zat tlem tal tihtlem mai pawh nise, ei tur tha tak hmanga i tih chuan i taksa rihna tihtlem nan a tawk.

Research pawhin "meal plan eng pawhin i calorie intake tihtlem chuan i taksa rihna a ti tlahniam ang" tih a finfiah tawh. Chu chu carbohydrate tamna emaw, protein tamna emaw, thau tlem emaw pawh nise a pawimawh lo tihna a ni.

Chaw kan thunun hmain nangmah hi tlem han ngaihtuah ila?

Nangmah tan diet plan i siam hmain zawhna tlemte i inzawt hmasa phawt a ngai a ni. I taksa rihna tihtlem hi duhthlanna chauh a ni lo. Hlawhtling taka taksa rihna tihtlem leh tihhniam tawhte chuan an mizia leh nunphung nena inmil tur method an hmu mai a ni.

Hriatthiamna "Tunge ka nih? Eng nge ka duh tak tak?" tih hi hrisel taka taksa rihna tihtlem tura zinkawng pawimawh ber a ni.

Zawhna pawimawh 6 i inzawh tur

I tana tha tur diet siam tur chuan heng zawhnate hi inzawt rawh. Chhanna dik tak i hmuh chuan i zinkawng chu a ti awlsam hle ang.

I taksa rihna tihtlem nan calorie chhiar dan

A awlsam zawngin, nitin i halral aia chakna (calories) i hman tlem chuan i thau a tlahniam thin. Hei hi "calorie deficit" kan ti a ni.Natna khirh tak nei lo puitling hrisel tan chuan ei leh in inthlau tak hmanga kar khatah kilogram khat (pound hnih) vel tihtlem a him.

Ni khata calorie i mamawh zat hi i kum, mipa leh hmeichhia, taksa chakna level leh i taksa rihna tihtlem tumna a zirin a inang lo.

I calorie intake i chhut zawh chuan a dawt leh tur chu eng nge i ei tur tih i rel ang. A tha ber chu thlai, thei, legumes, nuts, low-fat dairy products, leh lean protein sangha leh vawk ang chi ei tamna ei hi zawm hi a ni. Hei hi dam chhung hriselna atana lungphum tha ber a ni.

Ni khat chhunga chaw leh snacks buatsaih dan

Tunah chuan ni khata calorie i mamawh zat leh i ei tur i hriat tawh avangin hengte hi chaw tui tak, chawhmeh tui takah i chantir theih dan tur i lo en ang u.

• Ni khatah main meal 3 tal ei thin ang che. I riltam reng chuan thil hrisel lo ei duhna i nei nghal mai ang. Chu chuan i ruahmanna zawng zawng a ti buai thei a ni.
• Chaw ei leh snack apiangah protein leh fiber te telh thin ang che. Heng pahnih hi an inzawm khawm chuan riltamna a tlem a, rei zawk chu i chaw ei tam zawk bawk. Entirnan, egg hmin leh whole grain bread slice khat emaw, banana yogurt nena ei emaw hian cracker tlemte ei ai chuan rei zawk i chawh ang.
• Calorie tlem zawk ei tur thlang rawh. Entirnan, whole milk ai chuan low-fat milk thlang zawk ang che. Buttered popcorn ai chuan popcorn hi chi tlemte chauh hmanga ei tur a ni.

Portion Control - In leh Pawnah

Chaw eng pawh hi ei leh in inthlau takah telh theih a ni a, mahse a zat dik takah chuan . Kan zingah hian carrot leh cucumber kilo khat kan ei lo. Mahse cheese, pasta, buhfai, leh sa thau ang chi thil chungchang sawi dawn chuan a zat hi kan ngaihtuah harsa hle.

Chaw ei tur i hriat loh chuan kitchen scale te tak te leh tehna cup thenkhat i lak a tha. A nih loh leh, kan kuta tehna kan neihte chu i hmang thiam thei bawk. Entir nan:

• Buhfai, pasta emaw, alu emaw siam: Tennis ball ang maia lian.
• Sa emaw sangha emaw: Card deck khat ang maia lian.
• Cheese: Matchbox ang maia lian a ni.

Hei hi pawn lama chaw ei lai hian a pawimawh hle a, a chhan chu in lamah kan ei ngai lo.

Mahse pawn lama ei hian i ei leh in a hlawhchham tihna a ni lo. In atanga ei tur tam thei ang ber rawn keng la, i kal lai pawhin. Pawn lama ei tur i neih chuan thil tenawm tak tak, grilled meat/fish ang chi low-fat option thlan te, emaw i salad atana dressing hran dil te hian danglamna nasa tak a thlen thei a ni.