Kuthamanga pambuyo pa zakudya zodziwika bwino? Ngati mukufunadi kuchepetsa thupi, nayi chinsinsi! (Kusamalira Kulemera)

Mwina mwayesapo zakudya zonse zomwe mumakonda pa intaneti, sichoncho? Mumayamba kuganiza kuti, "Izi n'zosavuta," mukaziona pa malo ochezera a pa Intaneti, koma patatha masiku angapo, mumatopa ndi zakudya zimenezo. Mungachepetse thupi pang'ono, koma mukabwerera ku zizolowezi zanu zakale zodyera, mumawonjezeranso kulemera komwe mudataya. Izi n'zokhumudwitsa kwambiri, sichoncho? Chifukwa chake lero, tiyeni tikambirane za momwe mungachepetse thupi moyenera, komanso mwathanzi popanda kutsatira zakudya zachangu izi.

N’chifukwa chiyani 'Fad Diets' izi sizigwira ntchito kwa nthawi yayitali?

Mwachidule, zakudya zambiri mwachangu izi zimakukakamizani kudya chakudya chofanana kapena kuchotsa kwathunthu michere yofunika. Ndicho chifukwa chake zimakhala zovuta kwambiri kuzisunga kwa nthawi yayitali. Kuchepetsa thupi sikutanthauza kudya zakudya kwakanthawi. Koma kumafuna kuti zikhale gawo la moyo wanu. Moyo wophatikiza zakudya zomwe mumakonda, masewera olimbitsa thupi, ndi zizolowezi zabwino ndiye njira yabwino kwambiri yochepetsera thupi.

Taganizirani izi, galimoto imafunika mafuta okwanira kuti igwire bwino ntchito, sichoncho? Matupi athu ndi ofanana. Kuti thupi likule bwino ndikukhala ndi thanzi labwino, limafunika michere yayikulu: Mapuloteni, Chakudya , ndi Mafuta . Ngati mwadzidzidzi musiya kudya chilichonse mwa izi, mumakhala ndi mwayi wodwala. Ngakhale sizingawoneke ngati vuto lalikulu kwa kanthawi, ngati mupewa michere iyi kwa nthawi yayitali, mutha kukhala ndi mavuto osiyanasiyana azaumoyo.

Tiyeni tiwongolere kukula kwa gawo!

Kodi mwaona kuti magawo a chakudya chomwe timadya akhala akukulirakulira kwa zaka zambiri? Pali kusiyana kwakukulu pakati pa kukula kwa paketi ya mpunga yomwe tinkagula kusitolo ndi kukula komwe tili nako masiku ano. Pamene magawo a chakudya akukulirakulira, mosadziwa timadya ma calories ambiri kuposa omwe matupi athu amafunikira.

Kodi kukula kwa chakudya choyenera ndi kotani? Nayi njira yosavuta yoyezera.

Machenjerero ang'onoang'ono ochepetsa kudya

Nazi njira zosavuta zokuthandizani:

• Mukadya chakudya kunyumba, gwiritsani ntchito mbale zazing'ono, monga mbale za saladi, m'malo mwa mbale zazikulu.
• Mukadya kunja, gawani chakudya ndi mnzanu. Kapena idyani theka kenako bweretsani chotsalacho kunyumba.
• Ngati mukudya ku lesitilanti yogulitsa zakudya mwachangu, musamaitanitse zazikulu. Ngati n'kotheka, pemphani chakudya cha ana .
• Imwani kapu ya madzi musanadye. Izi zidzakuthandizani kumva kukhuta mwachangu.

Tsatirani njira zosavuta izi kuti muchepetse thupi.

Chabwino, tiyeni tiwone njira zina zosavuta, koma zothandiza kwambiri zomwe mungawonjezere pa moyo wanu.

• Idyani zakudya zosiyanasiyana: Phatikizani mapuloteni opanda mafuta ambiri monga nyama ndi nsomba, chakudya chopatsa mphamvu monga tirigu wonse , zipatso, ndi ndiwo zamasamba, ndi mafuta "abwino" monga Omega-3 omwe amapezeka mu nsomba, mapeyala, mtedza, ndi mafuta a azitona muzakudya zanu.

• Nenani kuti ayi ku mafuta "oipa": Chepetsani mafuta okhuta ochokera ku nyama ndi mafuta osinthika omwe amapezeka muzakudya zokazinga, zokhwasula-khwasula, ndi zakudya zofulumira momwe mungathere.

• Idyani zipatso ndi ndiwo zamasamba zambiri:Kuchuluka kwa chakudya chomwe muyenera kudya kumasiyana malinga ndi zaka zanu, jenda, komanso kuchuluka kwa zochita zanu. Pa avareji, ndi bwino kuti munthu wamkulu azidya makapu osachepera awiri kapena atatu a ndiwo zamasamba ndi zipatso zokwana 1.5-2 patsiku.

• Chitani masewera olimbitsa thupi kwa mphindi zosachepera 150 pa sabata: Simuyenera kuchita zonsezi nthawi imodzi. Mutha kuzigawa m'zigawo zing'onozing'ono, monga kuyenda mwachangu kwa mphindi 10 katatu patsiku.

• Tsukani khitchini yanu!: Inde, izi ndizofunikira kwambiri. Chotsani zakudya zokhala ndi ma calories ambiri, mafuta ambiri, komanso shuga wambiri kukhitchini yanu zomwe zimakukopani kudya. Chotsani zinthu monga mabisiketi, tchipisi, makeke, ayisikilimu, ndi chokoleti, ndipo m'malo mwake mudzaze firiji yanu ndi mapuloteni opanda mafuta ambiri, zipatso, ndiwo zamasamba, tirigu wonse, nyemba, mtedza, ndi mkaka wopanda mafuta ambiri .

• Idyani chakudya chaching'ono pafupipafupi: M'malo mwa kudya chakudya chachikulu katatu patsiku, yesani kudya chakudya chaching'ono 5-6 . Idyani chakudya chaching'ono maola 3-4 aliwonse. Chidutswa cha tchizi chopanda mafuta ambiri, yogati, kapena nandolo ndi zokhwasula-khwasula zabwino.

• Idyani zakudya zokhuta: M'malo modzaza mbale yanu ndi mpunga, mudzaze mbale yanu ndi ndiwo zamasamba zochepa monga letesi, sipinachi, broccoli, ndi kabichi. Ngati muli ndi njala nthawi ya chakudya, idyani ndiwo zamasamba m'malo mogawana mpunga wambiri.

• Pewani "Ma calories Opanda Kalori": Pewani zakumwa zotsekemera ndi zakumwa za zipatso. Chepetsani zakudya zokhala ndi shuga woyengedwa bwino, monga maswiti, makeke, ndi makeke.

Musaope kupeza thandizo!

Ngati mukuona kuti ulendowu ndi wovuta kwambiri kuti muuyende nokha, musaope kupempha thandizo.

Funsani dokotala wanu kuti "kulemera kwanu koyenera" ndi kotani malingana ndi msinkhu wanu, komanso kuchuluka kwa ma calories omwe muyenera kudya patsiku kuti mufike ndikukhalabe ndi kulemerako. Komanso, pemphani thandizo kwa mnzanu, wachibale wanu, kapena munthu wina kuntchito. Kukwaniritsa cholinga chonga ichi n'kosavuta kuposa momwe mumaganizira mukakhala ndi munthu woti akuthandizeni .