Kodi inunso mumawerengera ma calories mu zakudya zomwe mumadya ndi kumwa kuti muchepetse thupi? Iyi ndi njira yotchuka kwambiri pakati pa anthu omwe akuyesera kuchepetsa thupi. Koma pali chinthu chofunikira chomwe tiyenera kudziwa. N'zovuta pang'ono kupeza zotsatira zabwino pakapita nthawi powerengera ma calories okha. Komanso, ngati simusamala, pali mwayi waukulu kuti thupi silidzapeza michere yokwanira, kutanthauza kusowa kwa zakudya. Pazifukwa izi, akatswiri ambiri azakudya samalimbikitsa izi kwambiri. Komabe, popeza ndi yotchuka kwambiri, anthu ambiri amafunsa upangiri pankhaniyi. Chifukwa chake, tiyeni tikambirane lero, momwe tingachitire bwino njira iyi yowerengera ma calories pamene tikupeza zakudya zoyenera thupi.
Musanachepetse ma calories, dziwani bwino kuchuluka kwa ma calories omwe mukudya panopa.
Cholakwika chachikulu chomwe anthu ambiri amachita ndi kuyamba mwadzidzidzi kuchepetsa kudya kwawo ndikuchepetsa ma calories. Musanachite izi, ndikofunikira kudziwa kuchuluka kwa ma calories omwe mukudya patsiku . Taganizirani, kodi zimakhala zovuta bwanji kuwerengera ma calories pokumbukira zomwe mudadya sabata yatha komanso zomwe mudadya m'mawa uno? N'zosatheka kuchita zimenezo molondola.
Mungaganize kuti mukudya ma calories ambiri, koma muli kale pafupi ndi cholinga chanu chochepetsa thupi. Njira yabwino yodziwira izi ndikutsatira ma calories omwe mumadya, pamene mukudya zakudya zomwe mumakonda.
"Ndikupangira kuti choyamba mupeze kuchuluka kwa ma calories omwe mumadya kenako ndikuyamba kusintha zakudya zanu," akutero Megan Salaman, katswiri wazakudya ku Massachusetts General Hospital. "Ndaona anthu, akayamba kuchita izi, akuzindikira kuti chakudya chawo chimakhala ndi ma calories ochepa kwambiri kuposa momwe amaganizira."
Ndibwino kutsatira kuchuluka kwa ma calories omwe mumadya kwa milungu iwiri , chifukwa nthawi imeneyo imakhudza masiku a sabata komanso kumapeto kwa sabata. Izi zikutanthauza kuti mutha kudziwa bwino zomwe mumadya masiku a sabata komanso zomwe mumadya mukapita kutchuthi. Mutha kugwiritsa ntchito pulogalamu yotsatirira ma calories pafoni yanu pa izi.
Zolinga zanu ziyenera kukhala zenizeni!
Vuto lina lalikulu pakati pa anthu omwe amayesa kuchepetsa thupi powerengera ma calories ndilakuti amaika zolinga zosatheka zomwe matupi awo sangathe kuzikwaniritsa. Izi ndi zoona makamaka chifukwa cha zomwe amaona pa intaneti ndi malo ochezera a pa Intaneti. Zomwe zimagwirira ntchito mnzanu sizingagwire ntchito kwa inu. Thupi la aliyense, moyo wake, masewera olimbitsa thupi, ndi kagayidwe kachakudya zimasiyana.
Tangoganizirani, mukuona munthu pa Instagram amene wachepetsa thupi podya ma calories 1200 okha patsiku. Kodi chingachitike n’chiyani ngati mutayesa kuchita chimodzimodzi? Mwina kuchuluka kwa ma calories sikunali kokwanira thupi lanu konse. Kenako chomwe chimachitika ndichakuti, mumamva kutopa nthawi zonse, kukwiya, ndikukhala ndi vuto la zakudya. Pamapeto pake, mukalephera kukwaniritsa cholinga chimenecho, mumasiya. Kenako mumadzimva chisoni, n’kunena kuti, “Sindingathe kuchita izi.”
"Palibe njira yopezera aliyense kuchuluka kwa ma calories kofanana, poganizira zosowa ndi moyo wa aliyense," akutero Shana Spence, wolemba buku la Live Nourished. "Nthawi zina kuchuluka kwa ma calories omwe mumawona pa intaneti kumakhala kochepa kwambiri kotero kuti n'zosatheka kuwasamalira."
Ngakhale kuti ma calculator ndi mapulogalamu a pa intaneti angakupatseni lingaliro losavuta, njira yabwino komanso yotetezeka yodziwira kuchuluka kwa ma calories omwe mukufunikira ndikufunsa dokotala wanu. Iye angakulangizeni za kudya ma calories oyenera inu kutengera thanzi lanu, zaka, kutalika, kulemera, ndi kuchuluka kwa zochita zanu. Ngati kuli kofunikira, iye angakutumizireni kwa katswiri wodziwa bwino zakudya. Pamodzi, mutha kukambirana za zakudya zanu ndi moyo wanu ndikupanga dongosolo lenileni lomwe mungathe kutsatira mosavuta.
Pewani zolakwika izi powerengera ma calories!
Kuti njira iyi ipambane, muyenera kudziwa zolakwika zina zomwe timachita. Onani tebulo ili m'munsimu.
| Cholakwika Chofala | Njira Yoyenera |
|---|---|
| Mwadzidzidzi kuchepetsa kudya kwanu ndikuyamba kuchepetsa ma calories. | Choyamba, yesani kuchuluka kwa ma calories omwe mumadya (zoyambira) kwa milungu 1-2. |
| Cholinga cha kudya zakudya zopatsa mphamvu zochepa kwambiri (monga 1200 patsiku) monga momwe zimaonekera pa malo ochezera a pa Intaneti. | Sankhani cholinga chenicheni chomwe chikugwirizana ndi thupi lanu komanso moyo wanu potengera upangiri wa dokotala. |
| Kungoganizira za kuchuluka kwa ma calories ndikuiwala za zakudya zomwe zili mu chakudya. | Idyani zakudya zopatsa thanzi zonse, monga mapuloteni, mavitamini, ndi mchere, zomwe zikugwirizana ndi cholinga chanu cha kalori. |
| Kudalira kokha mawerengedwe omwe amapezeka mu ma calculators apaintaneti. | Nthawi zonse funsani upangiri wa akatswiri kuchokera kwa dokotala kapena katswiri wa zakudya. |
Zakudya ndizofunikira kwambiri kuposa ma calories!
Pomaliza, ma calories ndi gawo chabe la nkhaniyi. Ngakhale mutadya ma calories ochepa, ngati simupeza zakudya zomwe thupi lanu limafunikira kuchokera muzakudya zimenezo, sizingakupindulitseni. Mwachitsanzo, pali kusiyana kwakukulu pakati pa kudya keke ya chokoleti ya ma calories 500 ndi kudya zakudya zopatsa thanzi za ma calories 500 ndi ndiwo zamasamba, zipatso, ndi mazira.
Choncho, ngati mukuwerengera ma calories, onetsetsani kuti mukupeza mapuloteni onse, mavitamini, mchere, ndi ulusi womwe mukufuna mkati mwa cholinga chimenecho. M'malo mwa zakumwa zopanda shuga, zakudya zopakidwa m'matumba, ndi zakudya zamafuta, sankhani zakudya zachilengedwe zomwe zili ndi michere yambiri. Kenako mutha kuchepetsa thupi ndikukhala ndi thanzi labwino.
Uthenga Wopita Nawo Kunyumba
- Musanayambe kuwerengera ma calories kuti muchepetse thupi, lembani kuchuluka kwa ma calories omwe mumadya monga momwe mumachitira kwa milungu iwiri kuti mudziwe nthawi yoyambira.
- Musatsatire zakudya zopanda ma calories ambiri zomwe mumawona pa malo ochezera a pa Intaneti zomwe zimati ndi "zabwino kwa aliyense." Zolinga zimenezo n'zosatheka ndipo n'zovuta kuzitsatira pakapita nthawi.
- Pangani cholinga chabwino cha kalori ndi dongosolo la chakudya lomwe likuyenererani, ndipo onetsetsani kuti mwalankhula ndi dokotala wanu kuti akupatseni upangiri.
- Musamangowerengera ma calories okha, komanso ganizirani za zakudya zomwe mumadya. Sankhani zakudya zopatsa thanzi m'malo mwa ma calories opanda kanthu.
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