Ngati muli ngati anthu ambiri, mwinamwake mwatsata zakudya ndi masewera olimbitsa thupi mukuyembekeza kuti mutaya thupi. Ndipo, mofanana ndi ambiri a ife, mumatha kukhumudwa pamene simukuwona zotsatira zomwe mukuganiza kuti muyenera.
Kotero nchiyani chikuchitika? Njira yabwino yothetsera vuto ndi kuyang'ana zomwe mukuchita ndikuwona ngati pali kusintha komwe mungapange. Pali zifukwa zingapo zomwe simungakhale zolemetsa , koma pali zochepa zofunikira kuti muyambe kuyang'ana.
Kudya Makalori Wochuluka Kwambiri
Izi zikhoza kuwoneka zoonekeratu, koma anthu amadziwika kuti amanyalanyaza kuchuluka kwa ndalama zomwe timadya. Ndipotu, kafukufuku wina, wofalitsidwa mu Annals of Internal Medicine , adapeza kuti ophunzira adanyozera kuti zakudya zopatsa thanzi zimadya mpaka 38 peresenti.
Zimakhala zosavuta kudya zakudya zambiri. Ngati muli ndi ndalama imodzi, soda imodzi, mkate umodzi, kapenanso supuni yowonjezera ya saladi, mumatha kupititsa patsogolo kalori yanu popanda kuzindikira.
Ndiye pali zakudya zam'thupi zomwe timadya tsiku ndi tsiku, kudya zopanda pake zomwe sitimakumbukirapo, mochepera kuwerengera: Mankhwalawa ndi M & Ms kuntchito, makedza omwe mumagwiritsa ntchito pamisonkhano, chakudya chomwe mudadya kuti muyeretse mbale yanu. Zonsezi zimawonjezera, nthawi zina mpaka pamene mukudya makilogalamu ambiri kuposa momwe mukuyaka.
Osati Kuchita Zokwanira
Monga momwe timawerengera kuchuluka kwa makilogalamu omwe timadya, timakonda kuwerengera ndalama zambiri zomwe timayaka pogwiritsa ntchito masewera olimbitsa thupi.
Izi zikhoza kukhala chifukwa sitidziwa bwino momwe angagwiritsire ntchito makompyuta osiyanasiyana kusiyana ndi chifukwa chakuti tikudalira makina ochita masewera olimbitsa thupi, omwe amadziwika kuti ndi olakwika pa kalori .
Munthu wamba angafunike mphindi 60 mpaka 90 tsiku lochita masewera olimbitsa thupi. Ngati simugwiritsa ntchito nthawi zonse kapena simukuyandikira, ndiye chifukwa chimodzi chomwe simukuwona zotsatira.
Zoyembekeza Zosayembekezereka
Ngati mumalankhulana kapena kuwerenga za kuwonongeka kwa kulemera kwa thupi , mudzapeza kuti zinatenga zaka kuti ataya kulemera kwake ndikuphunzirani momwe angazigwiritsire ntchito.
Tsopano ganizirani za nthawi yanu yowonjezera kulemera kwake komanso kuti mwakhala mukugwira ntchito yaitali bwanji. Ngati mwangokhala masabata angapo, mungafunike kupereka thupi lanu nthawi yambiri kuti muyankhe zomwe mukuchita. Ganizirani za nthawi imeneyo ngati nthawi ya kusintha, nthawi imene thupi lanu likuphunzira momwe mungasinthire kusintha kwatsopano kumeneku mwa njira yabwino.
Kunyalanyaza Kupambana
Pano pali vuto lina lodziwika: Mukupeza zotsatira, osati momwe mumafunira kapena mukuyembekezera. Ngati mukusowa masentimita, koma osati kutaya thupi , mukhoza kuganiza kuti mukulephera, koma ndicho chizindikiro cha kupambana.
Ngati mutenga minofu pamene mutaya mafuta , sizingasinthe, koma muwona matanthauzo ambiri m'thupi lanu, chizindikiro chotsimikizirika kuti mutaya mafuta.
Nthaŵi zina timanyalanyaza zotsatira ngati sitikuzipeza pamalo abwino. Ambiri a ife tiri ndi malo omwe timasunga mafuta ochulukirapo ( mimba , chiuno, chiuno ndi ntchafu zimabwera m'maganizo) ndipo ngati simukuwona kusintha m'madera amenewa, mumachikweza kuti musalephere.
Kumbukirani, sikutheka kufotokoza mbali zina za thupi lanu ndi zochitika zina.
Thupi lanu, komanso majini anu, mahomoni, chiwerewere, zaka, ndi zina zotero, zimatsimikizira kuti ndi liti pamene mutaya mafuta. Ndi bwino kuti ngati mutakhala ndi mafuta owonjezera penapake, mutenga nthawi yaitali kuti muthe kuchoka kumadera amenewa.
Ngati mukuwona kuti kusintha kwina kulikonse, ngakhale ngati simukufuna kumene, ndiye chizindikiro kuti muli pa njira yoyenera ndipo, ngati mupitirizabe kutaya mafuta, thupi lanu lidzafika kumadera amenewo.
Kusamala mosamala za zakudya zanu, masewera olimbitsa thupi komanso ntchito za tsiku ndi tsiku zingakuuzeni zomwe muyenera kudziwa chifukwa chake simukulemetsa. Chotsatira chanu ndichofuna kudziwa zomwe mungachite .
Malangizo Ofulumira Othandizira Kutaya Kwambiri
- Dziwani zambiri za kuchuluka kwa makilogalamu omwe muyenera kuwotcha kuti muchepe.
- Onetsetsani ma calories omwe mukudya .
- Sungani buku lochita masewera olimbitsa thupi kuti muthe kudziwa momwe mukuchitira.
- Onetsetsani kuti mwaika zolinga zowonongeka zolemera .
- Ngati mumakhumudwa, ganizirani kukonzekera wophunzitsa kuti akuthandizeni.
- Pezani njira zina zowunikira kupambana kwanu, monga kumaliza ntchito zinazake sabata iliyonse.
- Kumbukirani zifukwa zonse zolimbitsa thupi zimakupindulitsani kuposa kuperewera.
> Chitsime:
> Wansink B, Chandon P. Chakudya, Osati Thupi Lakukula, Akufotokoza Zolakwa Poyesa Khalali Zambiri Zakudya. Ann Intern Med September 5, > 2006 > 145: I-51.