Ngati mwakhala ndi zochepa zosayembekezereka kapena mukuganiza kuti ndinu woonda kwambiri, mwina mungakhale ndi nthawi yopanga zakudya zomwe zingakuthandizeni kulemera. Muyenera kuwonjezera kalori yanu kudya tsiku lililonse kuti muike mapaundi ena oyenera. Njira yosavuta yowonjezerapo zakudya ndi kudya zakudya zomwe zimakhala zamphamvu kwambiri, zomwe zikutanthauza kuti ali ndi makilogalamu apamwamba.
Zakudya zina ndi zabwino kwa inu kuposa ena. Ndi bwino kusankha zakudya zomwe zili ndi ma calorie wambiri, komanso zowonjezera komanso zabwino. Zakudya monga nyemba, mapeyala, mtedza, ndi mbewu ndi zitsanzo zochepa chabe za zakudya zowonjezera kulemera .
Mukhozanso kuwonjezera zakudya zanu zamakono pogwiritsa ntchito zakudya zopatsa thanzi monga maswiti, keke, makeke, ndi zakumwa zakumwa zoziziritsa kukhosi, koma musadalire kwambiri chifukwa sakhala ndi thanzi. Zina kuposa zopatsa mphamvu, sizikhala ndi mavitamini, mineral, fiber, kapena antioxidants.
Apa pali momwe mungapezere kulemera
Choyamba, gwiritsani ntchito ndondomeko ya Harris-Benedict kuti mudziwe zofuna zanu zamakono tsiku ndi tsiku ndikuwonjezera makilogalamu 500 patsiku. Izi zidzakuthandizani kupeza mapaundi kapena sabata. Kusintha kwa kuchepa kwabwino kumakhala bwino.
Mutatha kudziwa kuchuluka kwa ndalama zomwe mumasowa patsiku, ndi nthawi yokonzekera mndandanda wanu wa tsiku ndi tsiku, kuphatikizapo zakudya ndi zopsereza. Kenaka mukhoza kupanga mndandanda wa masitolo kwa masiku angapo kapena sabata.
Ndi bwino kudzikonzekeretsa kuti mukhale ndi zakudya zathanzi, zokhudzana ndi kalori.
Kukonzekera kwa chakudya kumveka kovuta, koma si. Yang'anani ndondomeko yanga yopatsa chakudya kwa 2,500 tsiku lalemera kwa kalori kupeza chakudya. Zili ndi zakudya zabwino komanso zowonjezereka, kotero mumapeza zakudya zambiri komanso zowonjezera.
Ngati mukuona ngati mukusowa ma calories wambiri, mukhoza kusintha mndandandawu powonjezerapo zakudya zopsereza kapena kudya zigawo zazikulu.
Chitsanzo Chachiwiri cha Ma kalori 2,500
Chakumwa
- Chikho chimodzi chophika chikho ndi theka la theka lakapaka mkaka wa mafuta ndi theka la chikho chokoma
- Chikho chimodzi cha madzi a lalanje
- Chikho chimodzi cha khofi wakuda
Chotukuka chakummawa
- Apulo imodzi ndi amondi 24
- Galasi la madzi
Chakudya
- Sangweji yokhala ndi magawo awiri akuluakulu a mkate wophika mkate, magawo anayi a katemera wotsamira, magawo awiri a tomato, letesi, ndi mpiru
- 10-ounce galasi la mkaka wochepa wa mafuta
- Mbatata imodzi yokometseka yokhala ndi tizilombo kapena margarine
Chakudya cha masana
- Mmodzi wa mapuloteni
- Galasi la madzi
Chakudya chamadzulo
- Saladi yatsopano yamaluwa ndi supuni zitatu za saladi
- Nkhumba zisanu ndi imodzi za salimoni
- Chikho chimodzi chinaphika sipinachi
- Gawo theka la mbatata yosakaniza ndi mafuta kapena margarine
- Galasi limodzi la vinyo (kapena mkaka kapena madzi a zipatso 100 peresenti)
- Gulu limodzi lonse la tirigu
Njoka Yamadzulo
- Theka chikho cha yogurt yogwira limodzi ndi theka la chikho chinakanizidwa ndi strawberries
- Galasi la madzi
Mukhoza kubweretsa zinthu izi mpaka makilogalamu 3,000 ndi zotsatirazi:
Chakumwa
- Onjezerani kagawo kamodzi katsabola kakang'ono ka tirigu ndi supuni ziwiri zamasamba batala
Chakudya Cham'mawa kapena Chamawa
- Onjezerani chikho chimodzi chochepetsedwa mkaka wa mafuta
Njoka Yamadzulo
- Onjezani osokoneza tirigu asanu ndi awiri
Zomwe Mungachite Kuti Mukhale Wolemera Kwambiri
Idyani chakudya chachitatu tsiku lililonse ndi magawo akuluakulu ngati muli ndi njala.
Ngati simukumva ngati kudya zambiri, ndiye kuti mungakhale bwino ndi zakudya zisanu ndi zing'onozing'ono zisanu ndi chimodzi kapena zisanu ndi chimodzi.
Ngati mumakonda kuiwala za kudya nthawi zonse, mutha kukumbukira kuti mudye pogwiritsa ntchito ola la alamu kapena nthawi yanu pa kompyuta yanu, piritsi kapena ma smartphone. Kapena musiyeni zolemba pa desiki lanu.
Zakudya za thupi ndizo thupi lanu lopatsidwa mphamvu, ndipo mumayenera kupereka thupi lanu mphamvu zomwe mukufunikira kuti muzichita ntchito zanu za tsiku ndi tsiku, kuphatikizapo zina zotsala. Yonjezerani chakudya chanu chamagazi ndi mkate wambiri wa tirigu ndi tirigu, zipatso, ndi masamba kuti muwonjezere zakudya.
Chonde musamangodya zakudya zopanda kanthu kuti mutenge makina anu owonjezera.
Zoonadi, ali ndi mphamvu zowonjezera mphamvu, koma ali ndi zakudya zowonjezera , ndipo poipa kwambiri, akhoza kukhala oipa kwa thanzi lanu ngati ali ndi mafuta odzaza, mafuta opatsirana, shuga wowonjezera, kapena sodium.
Mafuta angakhale bwenzi lanu. Mafuta ali ndi makilogalamu okwera kwambiri kudya zakudya zamtundu wa mafuta kwambiri angakuthandizeni kulemera. Sankhani mwanzeru. Zakudya zabwino kwambiri-kudya zakudya zili ndi mafuta abwino monga nsomba, avocado, maolivi, fulakesi, mtedza, ndi mbewu.
Mawu ochokera
Kuwonjezera makilogalamu oonjezerapo ku tsiku lanu mwa kudya zakudya zathanzi kwambiri ndiyo njira yabwino yowonjezera. Ngakhale zakudya zopatsa thanzi zili ndi zakudya zambiri, alibe zakudya zamagulu ndi thanzi labwino komanso zakudya zopatsa thanzi komanso sagwiritsa ntchito bwino zakudya zolemera. Chakudya chopatsa thanzi nthawi zonse ndi njira yabwino yowonjezeretsa zakudya zowonjezera, ingosintha calorie count kuti ikuthandizeni ndi zolinga zanu zoyang'anira zolemera.
> Chitsime:
> US Office of Disease Prevention and Health Promotion. "2015-2020 Zakudya Zamankhwala kwa Amwenye."