Kodi munayambapo ndondomeko yodyera zakudya, kaya mutaionera pa intaneti kapena kuuzidwa ndi winawake, kenako nkusiya patatha masiku awiri kapena atatu chifukwa munaganiza kuti, "O, sindingathe kuchita izi"? Kapena munayamba mwakhumudwapo chifukwa ndondomeko yodyera zakudya yomwe munalipira ndalama zambiri sikugwirizana ndi chilakolako chanu, nthawi yanu yantchito, kapena chakudya chomwe mumaphikira banja lanu? Simuli nokha, ili ndi vuto lomwe anthu ambiri ali nalo.
M'malo mwa mapulani a chakudya "ofanana ndi onse" omwe amapezeka pa intaneti komanso m'mabuku, kodi zingakhale bwino bwanji ngati mutapanga dongosolo lanu la chakudya lomwe likugwirizana ndi thupi lanu, moyo wanu, komanso zomwe mumakonda? Ndicho chimene tikambirana lero.
Kodi zakudya zabwino kwambiri ndi ziti? Ndi zakudya zomwe zingakuthandizeni!
Simungafune kutsatira zakudya zokhala ndi malamulo ambiri. Koma nkhani yabwino ndi yakuti simukusowa mapulani okwera mtengo a chakudya kapena mapulani ovuta a chakudya ndi masewera olimbitsa thupi kuti muchepetse thupi. Ndipotu, ngakhale kungochepetsa pang'ono zakudya zanu za tsiku ndi tsiku, ngati muchita izi mwanjira yopatsa thanzi, ndikokwanira kuchepetsa thupi.
Ngakhale kafukufuku wasonyeza kuti "dongosolo lililonse la chakudya lomwe limachepetsa kudya kwanu ma calories lidzakupangitsani kuchepetsa thupi." Izi zikutanthauza kuti, sizikukhudza kaya ndi chakudya chambiri, mapuloteni ambiri, kapena mafuta ochepa.
Koma vuto lalikulu apa ndikukhalabe ndi kulemera komwe mukuchepetsa motere. Kuti muchite izi, muyenera kupanga zizolowezi zanu zodyera komanso zolimbitsa thupi kukhala gawo la moyo wanu. Izinso mwanjira yogwirizana ndi chilakolako chanu, nthawi yanu yogwira ntchito, komanso moyo wanu.
Tisanalamulire chakudya, tiyeni tiganizire pang'ono za inu nokha?
Musanapange dongosolo lodyera nokha, muyenera kudzifunsa mafunso angapo. Kuchepetsa thupi sikutanthauza kungokhala ndi mphamvu zokha. Anthu omwe adachepetsa thupi bwino ndipo sanachite izi angopeza njira yogwirira ntchito umunthu wawo komanso moyo wawo.
Kumvetsetsa kuti "Ndine ndani? Ndikufuna chiyani kwenikweni?" ndi gawo lofunika kwambiri paulendo wochepetsa thupi bwino.
Mafunso 6 ofunikira kudzifunsa
Kuti mupange zakudya zomwe zingakukomereni, dzifunseni mafunso awa. Mayankho owona mtima omwe mungapeze adzakuthandizani kwambiri paulendo wanu.
| Funso lofunsa | N’chifukwa chiyani zimenezo n’zofunika? |
|---|---|
| 1. Kodi mumakonda kudya zakudya zazikulu zingati patsiku? Zitatu? Zisanu? Mwina ngati ana ang'onoang'ono 8 a ng'ombe? | Muyenera kugawa kuchuluka kwa ma calories omwe mumadya tsiku lililonse m'zakudya izi kuti musakhale ndi njala. |
| 2. Kodi mungapereke nthawi yochuluka bwanji pokonzekera chakudyacho? Kodi ndiwe waulesi kuphika? Kapena uli ndi nthawi yochepa kwambiri? | Ngati muli ndi nthawi yochepa, muyenera kusankha zakudya zosavuta kukonzekera, zopatsa thanzi, komanso zatsopano. Simungathe kuphika zakudya zovuta nthawi zonse. |
| 3. Kodi mukufuna thandizo la mtundu wanji? Kuchokera kwa achibale? Kuchokera kwa abwenzi? Kapena kuchokera ku gulu la pa intaneti? | N'zovuta kuyenda ulendowu nokha. Chidwi chanu choyamba chikachepa, zimakhala mphamvu kwambiri kukhala ndi munthu woti akulimbikitseni. |
| 4. Kodi ndinu munthu amene nthawi zonse mumakonda kudya kusitolo? Kodi mumadya kunja kangati pa sabata? | Muyenera kudziwa kuchuluka kwa ma calories omwe amapezeka muzakudya zogulidwa m'sitolo. Nthawi zambiri amakhala ndi shuga, mafuta, ndi mchere wambiri kuposa chakudya chophikidwa kunyumba. |
| 5. Mukufuna chakudya chapadera cha tsikulo? Kodi simungakhale popanda chokoleti kapena biscuit? | Choncho, sungani ma calories pafupifupi 100 patsiku kuti muchite zimenezo. Mwanjira imeneyi, mutha kusunga maganizo anu osangalala popanda kuwononga mphamvu zanu. |
| 6. Kodi mungathe kuchita masewera olimbitsa thupi otani kwenikweni? | Madokotala amalimbikitsa kuyenda kwa mphindi pafupifupi 30 patsiku, koma mungafunike kuyamba pang'ono. Lankhulani ndi dokotala wanu za zomwe zili zoyenera kwa inu. |
Momwe mungawerengere ma calories kuti muchepetse thupi
Mwachidule, mumachepa thupi mukamagwiritsa ntchito mphamvu zochepa (ma calories) kuposa zomwe mumadya tsiku lililonse. Timatcha izi kuti "kusowa kwa ma calories."Kwa munthu wamkulu wathanzi wopanda matenda osatha, ndi bwino kuchepetsa makilogalamu pafupifupi 1 pa sabata ndi zakudya zopatsa thanzi.
Chiwerengero cha ma calories omwe mukufuna patsiku chidzasiyana malinga ndi zaka zanu, jenda, kuchuluka kwa zochita zolimbitsa thupi, komanso zolinga zanu zochepetsera thupi.
Mukatha kuwerengera kuchuluka kwa ma calories omwe mumadya, gawo lotsatira ndikusankha zomwe mungadye. Chinthu chabwino kwambiri choti muchite ndikutsatira zakudya zokhala ndi ndiwo zamasamba, zipatso, nyemba, mtedza, mkaka wopanda mafuta ambiri, ndi mapuloteni opanda mafuta ambiri monga nsomba ndi nkhuku . Ili ndiye maziko abwino kwambiri a thanzi lanu lonse.
Momwe mungakonzekerere chakudya ndi zokhwasula-khwasula za tsikulo
Tsopano popeza mukudziwa kuchuluka kwa ma calories omwe mukufuna patsiku komanso zomwe muyenera kudya, tiyeni tiwone momwe tingasinthire izi kukhala chakudya chokoma komanso chokhutiritsa.
- Idyani zakudya zazikulu zosachepera katatu patsiku. Mukakhala ndi njala nthawi zonse, mwadzidzidzi mungafune kudya chakudya chopanda thanzi. Zimenezo zingasokoneze dongosolo lanu lonse.
- Phatikizani mapuloteni ndi ulusi mu chakudya chilichonse ndi zokhwasula-khwasula. Izi zikaphatikizidwa, simumva njala yambiri ndipo mumamva kukhuta kwa nthawi yayitali. Mwachitsanzo, kudya dzira lophika ndi chidutswa cha buledi wa tirigu wonse, kapena nthochi ndi yogurt, kumakupangitsani kumva kukhuta kwa nthawi yayitali kuposa kudya makeke ochepa.
- Sankhani zakudya zokhala ndi ma calories ochepa. Mwachitsanzo, sankhani mkaka wopanda mafuta ambiri m'malo mwa mkaka wonse. M'malo mwa popcorn wothira batala, idyani popcorn yokhala ndi mchere pang'ono.
Kulamulira Gawo - Kunyumba ndi Kunja
Chakudya chilichonse chikhoza kuphatikizidwa muzakudya zopatsa thanzi, koma muyeso woyenera . Palibe aliyense wa ife amene amadya makilogalamu a kaloti ndi nkhaka. Koma pankhani ya zinthu monga tchizi, pasitala, mpunga, ndi nyama zonenepa, sitiganizira kwambiri za kuchuluka kwake.
Ngati simukudziwa bwino kuchuluka kwa chakudya, ndi bwino kupeza sikelo yaying'ono yakukhitchini ndi makapu oyezera. Kapenanso, mutha kuzolowera muyeso womwe tili nawo. Mwachitsanzo:
- Mpunga wophikidwa, pasitala, kapena mbatata: Kukula kwa mpira wa tenisi.
- Nyama kapena nsomba: Kukula kwa bolodi la makadi.
- Tchizi: Kukula kwa bokosi la machesi.
Izi ndizofunikira kwambiri mukadya kunja, chifukwa nthawi zina sitimadya kunyumba.
"Anthu ambiri aku Sri Lanka amadya kunja kangapo pa sabata. Kafukufuku akusonyeza kuti chakudya cha m'malesitilanti chimakhala ndi shuga, mafuta, ndi mchere wowonjezera kuposa chakudya chophikidwa kunyumba. Chimakhalanso ndi ndiwo zamasamba, zipatso, ndi zitsamba zochepa."
Koma kudya kunja sikutanthauza kuti zakudya zanu sizikuyenda bwino. Bweretsani chakudya chochuluka momwe mungathere kuchokera kunyumba, ngakhale mutakhala paulendo. Ngati muyenera kudya kunja, zinthu zazing'ono monga kusankha zakudya zopanda mafuta ambiri monga nyama/nsomba yokazinga, kapena kupempha kuti musankhe saladi yanu mosiyana zingapangitse kusiyana kwakukulu.
Uthenga Wopita Nawo Kunyumba
- Si dongosolo lililonse la zakudya lomwe mumaliona pa intaneti lomwe lingakukondeni. Pangani dongosolo lomwe lili lapadera kwa inu, lomwe likugwirizana ndi moyo wanu komanso zomwe mumakonda.
- Chinsinsi chochepetsera thupi ndi kudya ma calories ochepa kuposa omwe mumawotcha (Calorie Deficit).
- Phatikizani mapuloteni ndi ulusi mu chakudya chilichonse. Izi zidzakuthandizani kuchepetsa njala ndikukupangitsani kukhala okhuta kwa nthawi yayitali.
- Samalani ndi kuchuluka kwa chakudya, makamaka mukamadya kunja.
- Kuchita masewera olimbitsa thupi ndi gawo lofunika kwambiri paulendowu. Lankhulani ndi dokotala wanu za dongosolo lochita masewera olimbitsa thupi lomwe lili loyenera kwa inu.
- N'zovuta kuyenda ulendowu wekha. Pezani thandizo kuchokera kwa abale ndi abwenzi.
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