10 Diet Plateau Njira Zothandiza

Bwerezerani Pulogalamu Yanu Yokonda Kulemera Kwambiri Kuti Mupeze Zotsatira Zomwe Mukuyenera

Ngati mwagunda malo odyetserako zakudya, muthokoza. Izi zikutanthauza kuti mwakhala mukugwiritsira ntchito ndondomeko yanu yowononga kulemera kwa nthawi yaitali kuti thupi lanu ligwire ndikupanga kusintha kuti mukhalebe wolemera. N'zoona kuti zakudya zimakhumudwitsa koma zimakhalanso zachilendo. Pafupifupi pafupifupi dieter iliyonse imamenya imodzi panthawi yopatsa thanzi komanso masewera olimbitsa thupi.

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Ndiye kodi mumapeza bwanji malo odyera zakudya? Musayang'ane pa njirayo ngati chinthu choipa, yang'anani ngati mwayi woti muyang'ane ndi pulogalamu yanu ndikuipangitsa kukhala yolimba. Dzifunseni mafunso awa ndikugwiritsanso ntchito makonzedwe mwamsanga kuti mupititsenso pulogalamu yanu yolemetsa.

1. Kodi magawo anu a gawo akuwonjezeka? Mwinamwake munayeza chakudya chanu kumayambiriro kwa zakudya zanu. Koma kodi simunasamalire pang'ono kudya chakudya choyenera cha gawo ? N'zosavuta kupanga kuchuluka pang'ono kwa chakudya chimene mumatsanulira mu mbale kapena supuni pa mbale yanu. Zigawo za kukula kwa gawolo zikhoza kuwonjezeka kumapeto kwa tsikulo. Kukonzekera mwamsanga: Tengani sabata kuti muyese chakudya chanu kachiwiri, monga momwe munachitira pachiyambi cha zakudya zanu. Gwiritsani ntchito digito kuti muwerenge molondola. Mungazidabwe kuti zigawo zanu zawonjezeka bwanji.
2. Kodi mukuwerenga makilogalamu molondola? Mwinamwake mukutsatira kudya kwanu tsiku ndi tsiku kwa zakudya ndi zakudya zomwe zili ndi magazini ya pepala kapena pulogalamu ya intaneti . Kodi mukusamala kuti mukhale ndi zakudya zomwe mumadya? Kodi mwakhumudwa pofufuza chakudya chanu? Ngati mwayamba kudya chakudya ndi kukumbukira, muli ndi mwayi woti mwina mukuiwala chakudya apa ndi apo kapena mukulowa kukula kwa gawo. Konzani mwamsanga: Tengani magazini anu kulikonse komwe mukupita. Ikani alamu pa smartphone yanu, ngati n'koyenera, kuti mukumbukire kulemba chakudya chanu.

1. Kodi muyenera kuyambiranso kuwerengera chiwerengero cha zakudya zomwe mukuyenera kudya? Ngati mwatayika bwino mpaka pano, chiwerengero cha makilogalamu omwe mukufunikira kuti mudye tsiku ndi tsiku mwinamwake chitachepa kuyambira mutayambitsa ndondomeko yanu. Tsopano kuti thupi lanu likhale lowala likufunika makilogalamu ochepa kuti asunthe ntchito za tsiku ndi tsiku. Kukonzekera mwamsanga: Bwerera mmbuyo ndikuyesa mobwereza chiwerengero cha makilogalamu omwe muyenera kuchidya kuti muchepe. Gwiritsani ntchito calculator pa intaneti kapena njira ina iliyonse kuti mupeze nambala yatsopano yomwe idzakupangitsani inu kupyola kulemera kwanu kosalala.

1. Kodi msinkhu wanu wa thupi ndi wabwino? Ngati munayambitsa pulojekiti yatsopano ndipo mwakhala mukulimbikitsapo, msinkhu wanu wathanzi mwinamwake wakula. Ndi zabwino kwambiri! Koma zikutanthauzanso kuti thupi lanu silikuyenera kugwira ntchito molimbika - kapena kutentha makilogalamu ambiri - kukwaniritsa ntchito yofanana. Simukufunikira kuwonjezera kuchuluka kwa ntchito zomwe mumachita tsiku lililonse, koma muyenera kusintha. Kukonzekera mwamsanga: Ngati muli ndi thanzi lokwanira kuti muchite mwamphamvu, ino ndi nthawi yabwino yowonjezera maphunziro apamwamba kwambiri pamsabata wanu. Mukhozanso kuyambitsa pulogalamu yophunzitsa dera. Ntchito yoyang'anira dera imamanga minofu ndikuwotcha mafuta okhudzana ndi ntchito ya aerobic mufupikitsa nthawi. Ngati muli ndi nthawiyi, mukhoza kuonjezeranso ntchito yachiwiri yofikira tsiku lanu ndikuyenda maulendo a m'mawa kapena madzulo kuti mukatenthe mafuta owonjezera.
2. Kodi mukugwira ntchito masana? Kodi mumalipiritsa ntchito yanu pogwiritsa ntchito tsiku lonse mukakhala pa desiki lanu kapena mukugona pabedi? Zochita zanu tsiku ndi tsiku zosachita zolimbitsa thupi ndizofunika kwambiri pa chiwerengero cha ma calories omwe mumawotcha tsiku lililonse. Ngati mumakhala nthawi yambiri, simuli kugwiritsa ntchito chigawo chachikulu cha calorie. Konzani mwamsanga : Limbikitsani ntchito yanu yopanda kuchita masewera thermogenesis (NEAT) mwa kuwonjezera kayendedwe ka ntchito za tsiku ndi tsiku. Imani ndikugwira ntchito pa kompyuta yanu, tengani masitepe mmalo mwa elevator, pangani ntchito zovuta zapakhomo pamene mukuwonerera TV. Ntchito monga kuyenda ndi galu ndi ulimi ndizo njira zabwino zopititsira patsogolo NEAT. Kusintha kwakung'ono kungakhudzidwe kwambiri mukakhala mu malo odyetsera zakudya.

1. Kodi mumamanga minofu? Zimakhala zosavuta kuti thupi lichepetse minofu mukamalemera. Koma thupi lanu limachepetsa pamene mumataya minofu, choncho mukufuna kusunga minofu ngati momwe mungathere. Njira imodzi yochitira izi ndi kuphunzitsa kulemera. Kukonzekera mwamsanga: Onetsetsani kuti ntchito zanu ziwiri za sabata zonse zimaphatikizapo kuphunzitsa mphamvu. Izi sizikutanthauza kuti muyenera kukhala wogwirizanitsa thupi, koma zosavuta thupi thupi ngati mapulaneti ndi mapapo zidzakuthandizani kukhala ndi thanzi labwino.
2. Kodi mukudya mapuloteni okwanira? Mapuloteni awonetsedwa kuti asinthe zina mwa kusintha kwa maselo komwe kumachitika pamene mukulemera. Ochita kafukufuku amakhulupirira kuti izi ndi chifukwa mapuloteni amatithandiza kukhalabe ndi minofu komanso kumanga thupi. Kukonzekera mwamsanga : Yesani kuchuluka kwa zakudya za zakudya zanu zamakono. Onetsetsani kuti mukupeza mapuloteni okwanira kuti mukhale ndi minofu yoyenera kuti mukhale ndi thanzi labwino.

1. Kodi muyenera kuyambiranso cholinga chanu? Zimakhumudwitsa mukamagunda malo odyetsera zakudya, koma nthawi yabwino kuti mugwirizanenso cholinga chanu. Mwinamwake kulemera kwanu pakali pano kuli wathanzi. Kodi mumakonda bwanji kukula kwa thupi lanu? Kodi mungathe kukhala komwe mukukhala komanso kukhala osangalala m'gawo lokonzekera ? Kukonzekera mwamsanga: Ngati mutasankha kuti mukufunabe kutaya kulemera, khalani ndi zolinga zazing'ono zodzipangitsa kuti mutenge ndalama. Ganizirani zopambana zanu ndipo dzifunseni momwe mungakwezere bar kuti muphatikize zatsopano.
2. Kodi mukulimbikitsidwabe? Kodi mumakondabe monga momwe munalili pa tsiku limodzi? Mwinamwake ayi. Dieter iliyonse imadutsa nthawi ya chisangalalo ndipo gawo lotsatila limaphatikizansopo tsamba. Izi ndi pamene zenizeni zimakhazikika ndipo timakhala okhwima pakupanga zosankha zabwino tsiku lonse. Cholinga chanu chatsopano chikhoza kukuthandizani kuti mugwirizanenso ndi ndondomeko yanu, koma mungagwiritsenso ntchito njira zatsopano zolimbikitsira . Kukonzekera mwamsanga: tengani nthawi yovomerezeka ndi kunyada ndi kupita kwanu mpaka pano. Malo odyera zakudya ndijijiji cha ulemu, kotero dzipatseni ngongole! Ndiye, musazengereze kukhazikitsa mphotho zatsopano kuti mupitirize dongosolo lanu.
3. Kodi pali zinthu zachipatala zomwe muyenera kuziganizira? Zakudya zakudya ndi zachibadwa ndipo pafupifupi dieter iliyonse imagunda imodzi. Koma ngati mwadutsa mndandandawu ndipo palibe chilichonse chimene chikugwiritsanso ntchito, mungakhale nthawi yoti muwerenge ndi dokotala wanu. Pakhoza kukhala chifukwa chachipatala chifukwa chosowa kulemera. Kukonzekera mwamsanga: Mukayesera zonsezi mwamsanga, pangani msonkhano kuti mukalankhule ndi dokotala wanu . Mankhwala atsopano omwe ali pa msika omwe angagwire ntchito kwa anthu ena komanso opaleshoni yolemetsa akhoza kukhala mwayi kwa inu.

_Zotsatira:

_{George A. Bray, MD; Steven R. Smith, MD; Lilian de Jonge, PhD; Hui Xie, PhD; Jennifer Rood, PhD; Corby K. Martin, PhD; Marlene Wambiri, PhD; Courtney Brock, MS, RD; Susan Mancuso, BSN, RN; Leanne M. Redman, PhD. "Zotsatira za Mapuloteni Zakudya Zakudya Zamtengo Wapatali, Kugwiritsa Ntchito Mphamvu, ndi Kuwongolera Thupi Pamene Mukudya Zakudya Zambiri." Journal of American Medical Association 2012; 307 (1): 47-55.}

_{James A Levine, Sara J Schleusner ndi Michael D Jensen. "Ntchito yogwiritsa ntchito mphamvu zamagetsi." American Journal of Clinical Nutrition. Vol. 72, No. 6, 1451-1454, December 2000.}

_{Russell J de Souza, George A Bray, Vincent J Carey, Kevin D Hall, Meryl S LeBoff, Catherine M Loria, Nancy M Laranjo, Frank M Sacks, Steven R Smith "Zotsatira za zakudya 4 zowonongeka kwambiri, mafuta, mapuloteni, ndi mafuta m'thupi, minofu yambiri, minofu yowoneka bwino, ndi mafuta oopsa: zotsatira za chiyeso cha POUNDS LOST. " American Journal of Clinical Nutrition January 18, 2012.}

_{Phillips SM, Zemel MB. "Zotsatira za mapuloteni, zida za mkaka ndi mphamvu zowonongeka kwa thupi." PubMed.gov 2011; 69: 97-108.}