Kodi khitchini yanu yaikidwa kuti ikuthandizeni kuchepa thupi? Kodi mumagwiritsa ntchito njira zogwirira ntchito ku khitchini? Ngati simukudziwa yankho lake, ndiye kuti yankho lingakhale "ayi." Ndiye bwanji osapanga kusintha mwamsanga mukakhitchini kuti mupange kuphika mosavuta ndi kuchepa kwapafupi kophweka?
Dinani kupyola mndandandawu kuti muwone kuti zingati mwachangu komanso zosavuta kukhitchini zomwe mungathe kuziphatikiza pazochitika zanu za tsiku ndi tsiku. Gwiritsani ntchito kusunga nthawi, kusunga ndalama ndi kuchepetsa nthawi yomweyo.
1 - Gwiritsani ntchito Scoops kuti Idyani Ziwalo Zolakwika
Imodzi mwa zolakwika zazikulu zopangidwa ndi dieters ndi kudya zakudya zambiri. Mwachitsanzo, ambiri a ife sitimayesa mbewu imodzi, timangothamanga mu mbale. Kenaka timawonjezera chakudya chimodzi m'magazini yathu ya chakudya - pamene kwenikweni tadya kanka kawiri kapena katatu kuchuluka kwake.
Kuti mudye gawo loyenera la tirigu ndi mbewu, kusunga wosakwatiwa kumasowa mkati mwa mabokosi a tirigu, mpunga, oatmeal ndi zakudya zina. Ndimakonda kusunga tirigu ndi tirigu m'mabotolo omveka bwino omwe amapanga pulasitiki kuti osowawo aziwoneka mosavuta, koma mungathenso kutaya bokosi lomwe linachokera ku sitolo.
Choyamba, yang'anirani zakudya zofunikira kuti muzindikire kukula kwa ntchito imodzi, kenaka pitani chikho choyezera chomwe chikugwirizana ndi ndalamazo. Ngati simukufuna kugwiritsa ntchito ndalama zambiri poyeza makapu, mugwiritseni kapu yoyera ya yogurt yogula ndi chizindikiro cha kukula kwake.
2 - Sungani Zakudya Zakudya Zolimbitsa Dry
Pewani shuga wambiri wosadya ndi kudya zipatso zokoma zakudya m'malo mwake. Malinga ndi akatswiri ena odyera zakudya, raspberries ndi imodzi mwa zakudya zabwino kwambiri-chakudya chowonjezera . Koma raspberries amakhalanso ndi nkhungu mwamsanga. Nanga mumasunga bwanji zipatso?
Mukamagula zipatso zatsopano, musamatsuke nthawi yomweyo. Ikani nthawi yomweyo mufiriji kuti muwume. Nkhungu sizingapangidwe mu malo owuma. Pamene mwakonzeka kuwonjezera zipatso ku kadzutsa kathanzi kapena zakudya zopatsa thanzi, zitsukeni mwamsanga ndi kuzigwirira zouma ndi pepala la pepala.
3 - Pangani Malo Odyera Oyenera
Ndi kangati mumapita ku firiji kuti mukafufuze chotupitsa pamene simudali ndi njala? Ngati muli ngati anthu ambiri, mumazichita kawirikawiri - makamaka madzulo. Pali njira zothetsera kudya usiku , koma mungathe kukonzanso firiji kuti mukhale wolemera.
Palibe chifukwa chobwezera kwakukulu. Kusokoneza kakhitchini kumatenga mphindi zisanu kapena pang'ono. Ingosunthirani zakudya zakutali kwambiri kumbuyo kwa friji ndi kuyeretsa pasitimu imodzi pafupi ndi kutsogolo kwa chakudya chokoma chokoma. Kenaka mudzaze malowa ndi zakudya zamodzi zomwe zimakhala ndi zakudya zotsika kwambiri . Mwanjira imeneyo mudzawawona poyamba pamene mutsegula khomo la firiji.
Ili ndi njira yabwino kwa dieters omwe amakhala m'nyumba ndi anthu omwe sali kudya. Funsani anzanu kapena achibale anu kuti azilemekeza malo anu odyetserako thanzi kuti mukhale ndi nthawi zonse zomwe mungachite kuti muzisakaniza.
4 - Pitirizani Kugwiritsa Ntchito Ndalama Zanu Zomwe Mulimbana nazo
Ngati mukuganiza kuti mutaya kulemera, ndiye kuti muyenera kukhala ndi digito. Popanda izo, simungathe kupeza kukula kwa gawo pamene mukudzipatsa chakudya. N'zosakayikiranso kuti mudzasunga makilogalamu molondola mukamazilemba m'magazini yanu ya chakudya.
Anthu ambiri amasunga ndalama zawo mu kabati. Koma smart dieters amasunga pa peyala. Ikani chophimba chaching'ono cha pulasitiki pamwamba pake kuti mukhoze kuyeza mofulumira zinthu monga mbewu, tirigu ndi zosakaniza za maphikidwe. Onetsetsani kuti muzitha zero musanayese.
5 - Pangani Packs Chokwanira Pakadala 100
Kuwombera bwino ndikofunikira ngati mukufuna kulemera. Zakudya izi zimatenga nthawi yowonjezera pachiyambi koma zimapulumutsa nthawi ndi ndalama nthawi zonse. Idzakuthandizanso kuti mukhale ndi kalori yowerengera kuti muchepetse kulemera.
M'malo yogula mapepala okwera mtengo (ndi omwe sakhala abwino) m'sitolo, pangani mapepala a piritsi a 100-calories kunyumba ndi zakudya zabwino zomwe mumakonda. Pezani zothandizira zonse mukamachita masitolo ogula, ndikukonzekeretsani zakudya zopatsa thanzi zonse mwakamodzi.
Sungani mapaketi anu odyera zakudya zowonongeka pazamule zathanzi zomwe munapanga mufiriji kapena kuziyika patsogolo pa makapu anu kotero kuti ndizo chinthu choyamba chomwe mukuwona mukakhala ndi njala.
Ngati mukufuna mfundo zogwiritsira ntchito zakudya zopatsa thanzi, gwiritsani ntchito mndandanda wanga wa mapulogalamu ophikira makilogalamu 100 kuti mupange kunyumba6 - Gwiritsani Ntchito Bowa Kuti Muchepetse Kuwerenga
Ngati mukufuna kudya zakudya zokoma ndi nyama ya pansi, mungakonde nsonga yosavuta ya khitchini. Mukhoza kugwiritsa ntchito bowa kuti mupatse nyama yanu mobwerezabwereza komanso muzidula mafuta mukakophika.
Ngati mumadya nyama nthawi zambiri, sungani bowa wabwino kwambiri m'firiji. Mukakophika nyama, onjezerani bowa womwewo kuti mupange kawiri. Mwachitsanzo, ngati mukuphika chikho chimodzi cha ng'ombe yamphongo, onjezerani chikho chimodzi cha bowa lokometsetsa ku poto ndi nyama. Pambuyo kuphika chisakanizocho, pewani theka la chisakanizo kuti muzilembe ndikugwiritsanso ntchito patapita nthawi.
Nsongayi imagwira ntchito makamaka mukakophika pansi nkhuku kapena nkhuku. Bowa amawonjezera kukoma ndi chinyezi popanda kuwonjezera makilogalamu ambiri. Ma celebs ena amagwiritsira ntchito bowa kuti achepetse pansi , kotero mutha kudzitamandira kwa anzanu kuti mukudya zakudya zamakono.7 - kuchepetsa ziwerengero zogulitsa
Ophika ozindikira ndi savvy dieters amadziwa izi zowoneka ndi zoona khitchini kuthyola kulemera. Mukhoza kuchepetsa makilogalamu mukamafuna nyama kapena ndiwo zamasamba pogwiritsira ntchito katundu m'malo mwa mafuta.
Chinthu chimene ndimakonda kwambiri kugwiritsira ntchito ndi nkhuku koma mungagwiritse ntchito masamba kapena zokoma zomwe mumasankha. Gwiritsani ntchito poto yopanda ndodo m'malo mwa kuwonjezera mafuta, kungotenthetsani pang'ono katundu ndi kuwonjezera chakudya chimene mukufuna kuphika. Ngati simugwiritsa ntchito nthawi zambiri, sungani zochepa zowonjezera muzitsulo zamagetsi kuti mugwiritse ntchito nthawi zonse.
Ndimagwiritsa ntchito ndondomekoyi kuti ndiyamwitse anyezi, adyo ndi sipinachi chifukwa cha mazira oyera a dzira ndipo zimakhala zabwino. Nkhumba zimadya zokoma zambiri popanda mafuta kapena mafuta.
8 - Nthambi Zosakanikirana
Nthomba ndizomwe zimapangitsa kuti maphikidwe ambiri a smoothie apepetse. Koma nthochi zipse ndipo zipite mofulumira ndipo maphikidwe ambiri amangogwiritsa ntchito theka la nthochi kuti asunge kalori kuwerengera. Nanga mumasunga bwanji nthochi popanda kuwononga zonsezi? Ndimawotcha nthochi kuti ndizisunga nthawi ndi ndalama.
Kuti muwononge nthochi, pezerani banani 5-7 wokhwima ndikudula iwo theka. Kenaka tengani nyembazo ndikuziika pankhola yamakhukhi. Ikani trayi yonse mufiriji kwa ola limodzi. Onetsetsani kuti sitayi imakhala pansi kotero kuti nthochi zisagwedezeke palimodzi. Chotsani sitayi ndikuponyera nthochi mu thumba lafriji ndikuikamo thumba mufiriji.
Nthomba sizingagwirane pamodzi m'thumba ndipo nthawi zonse mumakhala ndi nthochi yokonzeka kuti mupezeko.
9 - Gwiritsani ntchito mbale za saladi kuti mudye zochepa
Ngati mukufuna kudya pang'ono pa nthawi ya chakudya, chinyengochi chikhonza kugwiritsa ntchito mbale zing'onozing'ono. Kafukufuku wochuluka wapeza kuti pamene dieters amagwiritsa ntchito mbale zing'onozing'ono, amatenga magawo ang'onoang'ono a zakudya ndikudyera pang'ono.
Kodi iyi ndi njira yeniyeni yochepetsera thupi? Ayi. Maphunziro ena sanapeze kugwirizana pakati pa kukula kwa mbale ndi kukula kwa gawo. Koma bwanji osayesa? Gwiritsani ntchito mbale yanu ya saladi mmalo mwa mbale ya chakudya pa nthawi ya chakudya kuti muone ngati mukudya pang'ono. Pazovuta kwambiri, mudzakhala ndi mbale yaing'ono yosamba.
10 - Sungani Sipinachi Yaikulu
Ambiri ophika amaundana sipinachi yophika. Mwinamwake mwawonapo sipinachi yophika yowonjezera mu gawo lafriji m'sitolo. Koma kodi mudadziwa kuti mungathe kufalitsa sipinachi yaiwisi ? Sikuti imangozizira bwino, koma imagwira bwino ntchito yobiriwira yobiriwira ya smoothies.
Nthaŵi zambiri ndimagula zikwama zazikulu za sipinachi kuti ndizigwiritsira ntchito mazira oyera a dzira komanso maphikidwe abwino a smoothie (pamodzi ndi nthochi zowonongeka). Koma ndikupeza kuti sipinachi yanga imapita mofulumira kwambiri. Kotero ndimangotenga thumbayo ndi gulu la mphira ndikuponyera thumba lonse mufiriji.
Sipinachi imasiya kufalikira pokhapokha n'kosavuta kuti mupeze ndalama zomwe mukufunikira pamene mwakonzekera kuzigwiritsa ntchito. Kenaka ndi zophweka kuponyera papepala ya saute kapena smoothie maphikidwe ndipo ndimasunga ndalama posasakaza chakudya.
11 - Chotsani Majekesero Osati Mauthenga
Smart dieters amayesa kupeza mapuloteni okwanira m'madyerero awo kuti achepetse kulemera. Mukasunga mbale ya mazira ophika mufiriji yanu, kudya chakudya chokwanira tsiku lililonse n'kosavuta. Koma kudula mazirawo kungakhale kupweteka.
Kuti muchotse mahashesi popanda nyansi kapena kupweteka, onjezerani soda kapena vinyo wosakaniza madzi pamene mutaphika mazira. Ndipo onetsetsani kuti mumayamwa mazira mumadzi a ayezi akatha kuphika. Malangizo awiriwa ayenera kuthandizira kuchotsa zipolopolozo.
Pofuna kudya zakudya zowonongeka dzira, chotsani yolk ya dzira lowopsa komanso la calorie hummus chifukwa chodya mwamsanga. Mukhozanso kudula dzira loyera ndi kuwonjezera pa kanyumba kanyumba kumasulira puloteni mtengo kapena kuwonjezera dzira ku saladi kapena masangweji.
12 - Imwani Ndalama Yabwino ya Vinyo
Ophika ambiri amakonda kumwa vinyo akamakonzekera chakudya chamadzulo. Vuto ndilosavuta kumwa mowa kwambiri pamene simusamala. Vinyo wosakwatiwa ndi ma ounces 5 okha ndipo magalasi ambiri a vinyo amakhala ndi vinyo wambiri kawiri.
Galasi lopangira vinyo ndi livliga limathetsa vutoli. Malo okwana 10 a Aveq opangidwa ndi mavitamini amayang'anila galasi la vinyo ali ndi kaso kakang'ono kamene kamakuwonetsani komwe mungadzaze galasiyi kuti muthe kutsanulira 4 kapena 6 ounce. Magalasi amabwera m'magawo anayi ndikugulitsa pafupifupi $ 50.
Mukufuna njira yotsika mtengo? Mukhozanso kusunga galasi la vinyo laulere limene mumapatsidwa pa ulendo wotsatira wa vinyo. Makina ambiri operekera zovala amakupatsani galasi kuti mukatenge kunyumba mukadya. Magalasi amakhala ochepa ndipo amakhala ndi malemba pambali pa mbale. Mukhoza kugwiritsa ntchito chizindikiro kuti mudziwe vinyo wosakaniza.
Mawu Ochokera
Zakudya zonse za khitchini zimapangidwa kuti zikuthandizeni kuti mukhale ndi zakudya zowonjezera, zowonjezera nthawi zonse kuti mukhale ndi zisankho zabwino kuti muchepe. Koma kumbukirani kuti kutaya thupi kumachitika pokhapokha mutapanga mlingo wokwanira wa makilogalamu ndi ma calories .
Konzani kakhitchini yanu ndi malangizo othandizira, kenaka muzidya bwino ndikuchita masewera olimbitsa thupi tsiku ndi tsiku kuti mutenge kulemera kwanu.