Kodi mumapitanso patsogolo pa galasi ndi kuganiza kuti, "O, n’chifukwa chiyani ndili wonenepa kwambiri?"? Kodi mukufuna kuchepetsa thupi, koma simukudziwa komwe mungayambire kapena choti muchite? Ili ndi vuto lomwe anthu ambiri ali nalo. Koma musadandaule. Kuchepetsa thupi sikovuta. Ngati muchita bwino komanso moleza mtima, mutha kupeza zotsatira zabwino. Ndiye nkhaniyi ndi yanu. Tiyeni tikambirane izi mosavuta, ngati kuti mukulankhula ndi mnzanu.
Choyamba komanso chofunika kwambiri: panga chisankho
Musanayambe chilichonse, chofunika kwambiri ndi kusankha bwino. Izi ndi zomwe zimachitikanso pankhani yochepetsa thupi.
- Khalani ndi maganizo abwino: Dziuzeni kuti, "Ndingathe kuchita izi." Mudzalakwitsa zina panjira. Tangoganizirani kupita ku phwando la mnzanu pamene muli pa zakudya zochepa ndipo mukudya mopitirira muyeso. Sikuti mapeto a dziko lapansi ndi ofooka. Musataye mtima n’kuganiza kuti, "Ndatha." Phunzirani kuchokera pamenepo ndipo mubwerere kuntchito tsiku lotsatira . Simuyenera kukhala wangwiro, chofunika ndikupitiriza kuyesetsa.
- Musapereke zifukwa: Siyani kupereka zifukwa monga "Ndilibe nthawi yochita masewera olimbitsa thupi," "Sindingathe kuchepetsa thupi ndi chakudya chomwe timadya kunyumba." Ngati mukufunadi kuchepetsa thupi ndikukhala wathanzi, lembani zifukwa zomwe zingakupangitseni kuchita izi. Mungakhale ndi zifukwa zanu, monga "Ndikufuna kuvala zovala zabwino," "Ndikufuna kukhala wathanzi ndikakula," kapena "Ndikufuna kusewera ndi ana anga osatopa."
- Pezani chithandizo: Musayesere kudutsa ulendowu nokha. Lankhulani ndi banja lanu ndi anzanu apamtima za izi. Chithandizo chawo chidzakhala gwero lalikulu la mphamvu kwa inu. Nthawi zina, mukakhumudwa, amakulimbikitsani.
Kodi tikonzekere chakudyacho moyenera?
70% ya kuchepetsa thupi kumadalira zomwe timadya. Choncho tiyeni tiwone momwe tingakonzekerere mbale zathu moyenera.
Ma calories ndi kuwongolera magawo
Mwachidule, ma calories ndi gawo loyezera mphamvu zomwe matupi athu amalandira. Ma calories amapezeka mu chilichonse chomwe timadya. Kuti tichepetse thupi, tiyenera kuwotcha, kapena kugwiritsa ntchito, ma calories ambiri kuposa omwe timadya tsiku lililonse.
Njira yabwino yochitira zimenezi ndi kulamulira kuchuluka kwa chakudya chomwe mumadya. Simuyenera kusiya zakudya zomwe mumakonda, koma muyenera kusamala ndi kuchuluka kwa chakudya chomwe mumadya.
- Gwiritsani ntchito mbale zazing'ono: Mukamadya kunyumba, gwiritsani ntchito mbale yaying'ono m'malo mwa yaikulu. Izi zidzakuthandizani kudya zochepa popanda kuzindikira.
- Musabweretse chakudya patebulo: M'malo mobweretsa mpunga ndi curry zonse patebulo nthawi imodzi ndikuzisunga, gawani kuchokera kukhitchini kupita ku mbale yanu ndipo mudye. Mwanjira imeneyi, simudzakopeka kugawana kachiwiri.
- Werengani zilembo:Mukagula chakudya kusitolo, khalani ndi chizolowezi chowerenga chizindikirocho. Mwanjira imeneyi, mutha kudziwa kuchuluka kwa ma calories, shuga, ndi mafuta omwe alimo.
Zinthu zoti muwonjezere ndikuchotsa pa mbale yathu
Tiyeni tiwone tebulo ili kuti tiwone zakudya zomwe zili zabwino m'thupi lanu komanso zakudya zomwe tiyenera kuchepetsa momwe tingathere.
| Onetsetsani kuti mwawonjezera pa chakudya chanu. | Chepetsani momwe mungathere. |
|---|---|
| Zakudya zokhala ndi mapuloteni ambiri: Izi zidzakuthandizani kukhala okhuta kwa nthawi yayitali. Mwachitsanzo: nkhuku (yopanda khungu), nsomba, mazira, mkaka, yogati, nyemba monga mphodza ndi nandolo. | Zakudya zokhala ndi shuga: Zakumwa zotsekemera, makeke, mabisiketi, ndi ma tofi zimakhala ndi ma calories opanda kanthu okha. Izi zikutanthauza kuti zimangonenepetsa popanda zakudya zilizonse. |
| Zakudya zokhala ndi ulusi wambiri: Izi zimapangitsa kuti munthu azimva kukhuta ndipo zimathandiza kuti chakudya chigayike bwino. Mwachitsanzo: mpunga wa chimanga, oats, kurakkan, ndiwo zamasamba (kabichi, nyemba, kaloti), zipatso (nthochi, guava, papaya), ndi masamba obiriwira. | Zakudya zokonzedwa ndi zokazinga: Zinthu monga soseji, mipira ya nyama, ma French fries, ketchup, ndi mpunga wokazinga zili ndi mafuta ambiri osapatsa thanzi komanso mchere. |
| Mafuta abwino: Si mafuta onse oipa. Pali mitundu ya mafuta omwe ndi abwino kwa mtima. Mwachitsanzo, omega-3s amapezeka mu mapeyala, mtedza, ma cashew, walnuts, mafuta a azitona, ndi nsomba zamafuta monga salimoni ndi herring. | Zakudya za ufa wopepuka: Buledi, ma buns, ndi ma rolls opangidwa kuchokera ku ufa wa buledi zimagayidwa mwachangu ndipo zimakusiyani ndi njala kachiwiri. M'malo mwake, sankhani zinthu monga ufa wa kurakkan ndi atta. |
Musaphonye chakudya!
Cholakwika chachikulu chomwe anthu ambiri amachita akamayesa kuchepetsa thupi ndi kusadya chakudya cham'mawa.Chakudya cham'mawa ndi chakudya chofunikira kwambiri chomwe chimatipatsa mphamvu zomwe timafunikira tsiku lonse ndipo chimayambitsa kagayidwe kathu ka thupi. Komanso, musasiye mpata wa maola opitilira 4-5 pakati pa chakudya chachikulu. Ngati zimenezo zitachitika, mungakhale ndi njala kwambiri ndipo mungayesedwe kudya popanda kulamulira. Ndi bwino kudya zakudya zazikulu zitatu patsiku ndi kudya pang'ono kopatsa thanzi (monga zipatso kapena yogati) pakati.
Madzi ndi bwenzi lanu lapamtima.
Madzi ndi bwenzi lanu lapamtima paulendo wanu wochepetsa thupi. Alibe ma calories, koma ubwino wake ndi waukulu kwambiri.
- Yesani kumwa magalasi osachepera 6-8 a madzi patsiku.
- Nthawi zina timamva njala, koma kwenikweni zingakhale chifukwa chakuti tilibe madzi okwanira m'thupi. Choncho mukamva njala, yesani kumwa kapu ya madzi kaye.
- Khalani ndi chizolowezi chomwa madzi m'malo mwa tiyi, khofi, ndi zakumwa zoziziritsa kukhosi zokhala ndi shuga. Izi zingakuthandizeni kuchepetsa kuchuluka kwa ma calories omwe mumawonjezera pazakudya zanu za tsiku ndi tsiku popanda kuzindikira.
N'zosatheka popanda kuchita masewera olimbitsa thupi.
Kuchita masewera olimbitsa thupi n'kofunika mofanana ndi kudya bwino. Kuchita masewera olimbitsa thupi sikungotentha ma calories okha, kumakupangitsani kukhala osangalala, otsitsimula, komanso amachepetsa nkhawa.
- Yambani pang'ono: Simuyenera kuchita zinthu zazikulu nthawi imodzi. Ngakhale kuyenda pang'onopang'ono kwa mphindi 30 patsiku ndi chiyambi chabwino.
- Werengani masitepe anu: Ngati n'kotheka, gwiritsani ntchito pedometer kuti muwerenge masitepe omwe mumayenda tsiku lililonse. Masitepe 10,000 patsiku ndi cholinga chabwino.
- Sinthani: Kuchita zomwezo tsiku lililonse kungakhale kosasangalatsa. Choncho yesani zinthu zosiyanasiyana. Sankhani chinthu chomwe mumakonda, monga kuyenda, kuthamanga, kukwera njinga, kusambira, kapena yoga .
- Chofunika kwambiri: Musanayambe pulogalamu iliyonse yatsopano yochita masewera olimbitsa thupi, onetsetsani kuti mwalankhula ndi dokotala wanu kuti akupatseni upangiri . Iye adzakuuzani masewera olimbitsa thupi oyenera thanzi lanu.
Kumbukirani, njira za "Crash Diets" kapena "kuchepetsa thupi kwa masiku 7" ndi zakanthawi kochepa. Ngakhale mutachepetsa thupi, mutha kubwereranso kuwirikiza kawiri kuposa momwe munkachitira kale mutangoyamba kudya bwino. Chofunika ndikusintha zakudya zanu komanso moyo wanu. M'malo moonera TV mukudya, yesani kudya pang'onopang'ono ndikusangalala ndi chakudya chanu. Tsukani mano anu mutatha kudya, ndipo mudzasiya kudya zakudya zokhwasula-khwasula usiku.
Uthenga Wopita Nawo Kunyumba
- Kuchepetsa thupi si chinthu chomwe chingachitike usiku umodzi wokha. Kumafuna kuleza mtima ndi kudzipereka .
- M'malo mongotsatira zakudya zakanthawi kochepa, khalani ndi moyo wathanzi . Iyi ndi ndalama zomwe mungayike moyo wanu wonse.
- Sinthani kuchuluka kwa zakudya zomwe mumadya. Onjezani mapuloteni ambiri, zakudya zokhala ndi ulusi wambiri, ndi ndiwo zamasamba ndi zipatso m'mbale yanu.
- Chitani masewera olimbitsa thupi tsiku lililonse. Chitani zinthu zosavuta monga kuyenda kwa mphindi zosachepera 30.
- Ngati mukukumana ndi mavuto aliwonse kapena muli ndi kukayikira kulikonse paulendowu, chinthu chabwino kwambiri choti muchite ndikupempha upangiri kwa dokotala wanu.
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