1 - Nthano Zowonongeka Zolimbitsa Thupi
Dieters yokondweretsedwa bwino imatha kugwidwa ndi nthano za zakudya zomwe zimawononga pulogalamu yawo yonse yolemetsa. Kodi iwe udzakhala mmodzi wa iwo? N'zosavuta kukhulupirira zina zochepa zowonongeka chifukwa zimabwerezedwa pamisonkhano yosonkhana ndipo mukhoza kuziwona zikulimbikitsidwa m'magazini komanso pa intaneti.
Koma ngati mukukumba pang'ono, mudzapeza kuti ambiri mwazinthu zolemetsazi ndizosavomerezeka. Sungani mndandanda wa zolemba zamankhwala kuti mutsimikizire kuti muli ndi mfundo zanu kuti muchepetse, mudye chakudya choyenera ndikukhala ndi zolemera.
2 - Zakudya Musagwire Ntchito
Anthu omwe amafuna kulemera amateteza kudya zakudya zachikhalidwe (monga kalori kuwerengera) chifukwa amakhulupirira kuti zakudya sizikugwira ntchito. Kwenikweni, pakhala pali maphunziro kuti atsimikizire kuti mapulogalamu oletsera odyera kwambiri amatha kubwerera. Ndipo ndi zoona kuti anthu ambiri omwe amataya thupi adzabwezeretsanso mapaundi. Koma izi sizikutanthauza kuti zakudya zonse sizigwira ntchito.
Chowonadi ndi chakuti ngati mukufuna kulemera, muyenera kusintha zomwe mumadya. Ndipo ndicho chakudya. Ngati pulogalamu yolemetsa imalengeza kuti mungadye chilichonse chomwe mukufuna komanso kuti muchepetse pansi, sizingatheke kugwira ntchito.
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3 - Zakudya Zamadzimadzi Chifukwa Chakudya Kulemera
Kodi mumakonda mbatata ndi mkate? Ngati mukuyesera kuchepetsa, mungapewe zakudya izi chifukwa mwawerenga kuti zimakupangitsani kulemera. Osati zoona.
Zakudya zowonjezereka monga mkate woyera, mpunga woyera ndi zakudya zina zoyeretsedwa ndizochokera kuzipangizo zopanda kanthu . Izi zikutanthauza kuti amapereka zopatsa mphamvu popanda kupereka thupi lanu ndi zakudya zina zofunika. Koma sikuti amakupangitsani kulemera, kupatula ngati mutadya kwambiri. Ndipo zakudya zina zothamanga, monga mbatata, zimapereka zakudya. Kotero inu mukhoza kuwaphatikiza iwo mu dongosolo lodya la kalori la kuperewera kwa thanzi labwino.
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4 - Kudya Chakudya Chakudya Chaching'ono Kumalimbikitsa Kutaya Kwambiri
Kudya zakudya zing'onozing'ono komanso kusakaniza maola angapo angakuthandizeni kuti muchepetse. Koma kafukufuku wina wasonyeza kuti pamene tikuwonjezera kuchuluka kwa chakudya nthawi zonse, timapanganso njala, kukhumba kudya ndi kudya kalori.
Pali njira zosiyanasiyana zopezera nambala yolondola yamakilogalamu tsiku lililonse kuti muchepe . Ma dieters ena amapeza kuti amavutika ndi njala ngati amadya zakudya zochepa. Koma ma dieters ena amapeza kuti amakonda zakudya zazikulu 2-3. Njira imodzi si yabwino kuposa ina.
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5 - Nkhumba Zimakupangitsani Mafuta
Nthomba zambiri zimakhala ndi makilogalamu 100 kapena kuposa zipatso. Mabanki akuluakulu akhoza kupereka makilogalamu 150 kapena kuposa. Pa chifukwa chimenechi, ena amathawawa. Koma nthochi sizimakupangitsani mafuta. Ndipotu, nthochi imadzala ndi zakudya zambiri ndipo zikawonjezeredwa ku maphikidwe ena (monga mankhwala abwino a smoothie ) zimakhala njira zabwino zopangira maonekedwe abwino popanda kugwiritsa ntchito mafuta ochepa kwambiri monga ayisikilimu.
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6 - Mapulogalamu Osowa Kuthyola Mwamsanga Sagwira Ntchito
Akatswiri ambiri osowa kulemera amakuuzani kuti pang'onopang'ono ndi kulemera kochepa ndi njira yochenjera kwambiri yofikira cholinga chanu. Ndipo zochepa zokhazokha zomwe zingakuwonetseni zidzakuwuzani kuti dongosolo lofulumira kuperekera kulemera kunathandiza iwo kuchepetsa bwino. Koma sikuti njira zonse zofulumira zolemetsa zimakhala zoipa.
Makampani ena ogulitsa katundu wolemera kwambiri ndi zakudya zina zotchuka zimaphatikizapo kutaya mwamsanga mwamsanga "kulumpha kuyamba" kumayambiriro kwa pulogalamuyi. Kuchepetsetsa kofulumira kumawathandiza ena kukhala osiyana ndi zizoloŵezi zoipa ndikupereka zifukwa kwa nthawi yayitali, yochepetsetsa yochepetsetsa patsogolo.
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7 - Bokosi la Nkhumba Ndibwino Kuti Mukhale Wolemera
Ambiri a ife timakonda batala wamkonde. Choncho n'zomveka kuti nthano zokhudzana ndi zakudya zomwe zimapindula ndi chikasu zimatha kugwira. Koma zoona zake n'zakuti mafuta achikasu ndi olemera kwambiri, akhoza kukhala ndi shuga wambiri (malingana ndi mtunduwo) ndipo ndi ovuta kudya kwambiri.
Pali dieters ochepa omwe ali abwino kwambiri pa gawo lomwe angapindule nawo kuphatikizapo batala wa kirimba mu zakudya zawo. Kuchita bwino kumatithandiza kuti tizimva kukhutira. Koma kwa dieters yochuluka, supuni yakufa imapereka ndalama zochuluka kwambiri ndi mafuta ochulukirapo kuti zikhale zomveka mu dongosolo lolemera.
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8 - Nkhope ya Njala Imayambitsa Kulemera Kwambiri
Kodi mumadya maola angapo kuti mupewe "kuwonetsa njala"? Pali chikhulupiliro chomwe anthu ambiri amakhulupirira kuti ngati simudya nthawi zambiri, thupi lanu limayimitsa ndipo mumayamba kulemera.
Ndizowona kuti thupi lanu lidzasinthika ndi kusintha kwa zakudya komanso thupi lanu likhoza kuchepetsedwa pang'ono kuti lisunge zakudya zopatsa mphamvu, koma osati pomwe mukulemera. Pamene mukudya pang'ono ndi kuchepetsa thupi, ndi zachilendo kuti thupi lanu lisinthe.
Palibe katswiri wodzichepetsa amene angadzipatse njala kuti muchepetse thupi, koma ndi anthu ochepa okha amene amafunika kukhala ndi nkhawa pazomwe akusowa njala.
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9 - Zakudya Zam'mimba Zochepa Zili Zabwino Kwa Zakudya Zanu
Mndandanda wa glycemic umagwiritsidwa ntchito monga maziko a zakudya zambiri zomwe zimapezeka, kuphatikizapo South Beach Diet . Kotero mukhoza kuyesedwa kuti mudye chakudya chochepa cha m'magazi kuti muchepetse pansi. Koma sikuti zakudya zonse zochepa za m'mimba zimakhala zochepa kwambiri ndipo sizinthu zonse zomwe zimakhala ndi thanzi la pulogalamu yolemera. Mwachitsanzo, ayisikilimu ndi chakudya chochepa chochepa. Koma ochepa kwambiri odwala dieters amadya ayisikilimu nthawi zonse.
Zakudya zina zochepa zowonongeka zimakhalanso ndi pulogalamu yamakono komanso zabwino pulogalamu yolemera. Koma si onse. Onetsetsani kuti mukudziwa kusiyana kumene musanagwiritse ntchito ndondomeko ya chakudya chodziwika kuti muchepetse.
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10 - Kupaleshoni kwa Kuperewera kwa Thupi Kumanyenga
Kuchita opaleshoni ya kuperewera kwa thupi kumapanga chisankho chabwino kwa ena a dieters omwe ayesa njira zowononga kulemera kwachikhalidwe popanda kupambana. Koma sikumphweka.
Odwala amene akuchita opaleshoni ya bariatric ayenera kutsatira zakudya zolimbitsa thupi komanso kuchita masewera olimbitsa thupi asanayambe kutsogolo komanso atatha. Kuonjezera apo, odwala ambiri amakumana ndi zovuta komanso zovuta zokhudzana ndi thupi komanso chikhalidwe pambuyo pa opaleshoni .
Njira yonse yochitidwa opaleshoni yolemetsa imafuna kudzipereka kwakukulu ku thanzi lanu ndipo sayenera kuonedwa ngati "njira yophweka."
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11 - Kudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakumadya
Ambiri a dieters omwe amataya thupi ndikusunga mapaundi odyera bwino m'mawa uliwonse. Chakudya cham'mawa chakumwa chingathandize kuchepetsa kukhumba kwa m'mawa ndikukuthandizani kupewa masewera olimbitsa makina ndi maulendo ku malo ogulitsira khofi omwe angatumize kalori wanu tsiku ndi tsiku kudenga. Koma kudya kadzutsa sikumabweretsa mphamvu ya thupi.
Ena amatha kudya chakudya cham'mawa ndi kupambana . Ma dieters ena amapeza kuti kadzutsa ndi gawo lofunika kwambiri la zolemetsa zawo zonse. Ndalama yanu yonse ya calorie tsiku lonse idzapangitsa kuti mukhale olemera, osati nthawi yomwe mukudya.
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12 - Kugwira ntchito mwamphamvu kumakhala bwino
Kutchuka kwa ntchito zolimba kwambiri kungapangitse ena kuti azikhulupirira kuti HIIT ntchito , CrossFit sessions ndi Tabata ndi njira yokha yochepetsera.
Zowona kuti masewerawa amathandiza kwambiri kuwonongeka kwa mafuta. Koma kuti mupindule mokwanira ndi ntchito yopambana, muyenera kugwira ntchito zosavuta komanso zochepa pamlungu. Ndipotu, kugwira ntchito mophweka n'kofunika kwambiri monga kugwira ntchito mwakhama kwa thupi labwino, lamphamvu komanso loyenera.
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13 - Muyenera Kudya Mapuloteni Ambiri Nthawi Zonse
Zakudya zamapuloteni zimakuthandizani kuti mukhale okhutira kwa nthawi yaitali ndikuthandizani kuti musunge minofu. Ngati mukugwira nawo ntchito yophunzitsa mphamvu , mapuloteni amakuthandizani kumanganso minofu. Koma mapuloteni ambiri si abwino nthawizonse.
Mapuloteni ndi abwino kwa inu, koma thupi lanu limafunanso zakudya zamagetsi, komanso magetsi abwino a maselo abwino. Ndikofunika kudya chilichonse mwazitsulozi poyesa komanso kuyendetsa zakudya zonse za calorie ngati cholinga chanu chiri cholemera.
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14 - Zakudya Zachilengedwe Zimakhala Zabwino Kwa Zakudya Zanu
Anthu ogula zinthu nthawi zambiri amagula zakudya zachilengedwe kuti akhale ndi thanzi labwino. Pambuyo pake, zakudya zakuthupi zimapindulitsa pa zakudya zanu zolemetsa, chabwino? Cholakwika!
Palibe kutanthauziridwa kovomerezeka kwa mawu oti "zachirengedwe." Choncho opanga chakudya angagwiritse ntchito mawu pa phukusi la chakudya ngakhale chakudya sichiri chachibadwa monga momwe mungayembekezere. Kuwonjezera apo, ngati cholinga chanu cholemetsa ndicho cholinga chanu muyenera kusamala kwambiri. Zakudya zina zomwe ndi zachibadwa komanso zathanzi zimakhalanso ndi makilogalamu ambiri. Kupembedza ndi chitsanzo chabwino.
Musanapereke zakudya zambiri zachilengedwe, onetsetsani kuti ndi zakudya zomwe zingakuthandizeni kuchepa thupi.
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15 - Zofukiza Zamatenda Zingathe Kuthamangitsa Kufooka Kwambiri Kwambiri
Dieter iliyonse yawonetsa malonda owononga mafuta omwe "akutsimikiziridwa mwasayansi" kukuthandizani kuchepa thupi. Mapiritsi odyetsa kapena kuperewera kwa zolemera zimatchulidwa kuti athandize kuchepetsa thupi lanu kutentha mafuta ambiri.
Vuto ndilokuti umboni wa sayansi nthawi zambiri umakhala wosakhulupirika. Mapiritsi ena angakuthandizeni kuchepetsa mphamvu yanu yamagetsi , koma osati mwa njira yomwe ingapangitse kuoneka kolemera kwa thupi. Mipiritsi ina ikhoza kukhala yowopsya ndipo zina sizingatheke konse.
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16 - Kudya kwabwino ndi kosavuta
Zingakhale zovuta kuti dieters yatsopano iwonongeke kuti kulemera kwake ndi kovuta kwambiri. Kotero, ambiri a ife timayesedwa kuti tiganizire malonda, mabuku ndi mapulogalamu omwe amatiuza kuti kulemera kwake ndi kosavuta.
Koma zoona ndizokuti kusintha chizolowezi chilichonse ndi chovuta. Kusintha zizoloŵezi zathu zodyera ndizovuta kwambiri chifukwa thupi lathu, chikhalidwe chathu, chikhalidwe komanso nthawi zina zimakhala ndi chakudya.
Kuphunzira kudya zakudya zabwino ndi kotheka. Koma zimatenga nthawi ndikuchita. Kodi ndi zoyenera kuchita? Inde, mwamtheradi. Koma musanayambe ndondomekoyi ndikofunika kuti muthandizidwe ndi kukhazikitsa zolinga zochepa ndi zautali kuti zikutsogolereni.
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