Mwinamwake mwamvapo kuti kadzutsa ndi chakudya chofunikira kwambiri patsikuli. Koma kodi izi zikutanthauza kuti muyenera kudya zambiri zamtundu wanu tsiku ndi tsiku? Kodi ndi zakudya zingati zomwe muyenera kudya pa kadzutsa? Yankho likudalira pa zinthu zingapo.
Sungani Zamakono Zamakono
Musanazindikire kuchuluka kwa makilogalamu odyera kadzutsa, muyenera kudziwa kuchuluka kwa makilogalamu omwe amadya tsiku lililonse.
Munthu aliyense ali ndi zosowa zosiyana za caloric. Kulowa kwanu kwa kalori tsiku ndi tsiku kumaphatikizapo kupuma kwanu kwapadera (RMR) ndi msinkhu wanu wa tsiku ndi tsiku . Ngati mukuyesera kuchepetsa thupi, mumachepetsa kalori yanu kuti mufike ku mphamvu yosafunika yolemetsa .
Kuti muwerenge kalori yanu yokonzedwera mungagwiritse ntchito chojambulira pa intaneti kapena muzichita masamu ophweka ndikuwerengera nambala yanu nokha . Ngakhale simukuwerengera ndalama kuti muchepetse, ndizothandiza kudziwa nambala yanu. Zidzakuthandizani kukudziwitsani momwe mungadye chakudya chamtundu uliwonse, kuphatikizapo kadzutsa.
Mukadziwa kuchuluka kwa makilogalamu omwe mumasowa tsiku lililonse , muyenera kugawa nambalayi pakati pa chakudya ndi zakudya zopangira zakudya zomwe mukukonzekera kuzidya. Momwe mumagawanitsira makilogalamu amadalira moyo wanu, zochita zanu komanso zakudya zanu.
Kodi Zikalori Zambiri Zotani Zakudya Zam'mawa?
Azimayi ambiri omwe akuyesera kuchepetsa thupi amawononga makilogalamu pafupifupi 1,200 mpaka 1,400 patsiku.
Amuna amadya makilogalamu 1,600 mpaka 1,800 patsiku. Anthu ambiri amagawaniza makilogalamu awo mofanana pakati pa zakudya zitatu za tsiku ndi tsiku kuti azidya chakudya chamadzulo, chamasana ndi chakudya chamadzulo chosavuta.
Ngati mukutsatira zakudya zamalonda zamakono, monga Jenny Craig kapena Nutrisystem , mudzapeza kuti zigawenga zigawidwa bwino pakati pa chakudya chachitatu ndipo zimaperekanso chakudya chokwanira chimodzi kapena ziwiri tsiku ndi tsiku.
Izi zikutanthauza kuti mayi akhoza kudya makilogalamu 300 mpaka 400 panthawi iliyonse ya chakudya ndikudya zakudya zopatsa makilogalamu mazana awiri m'mawa ndi madzulo. Mwamuna amatha kudya makilogalamu 400 mpaka 500 pa chakudya cham'mawa, chamasana, ndi chakudya chamadzulo ndikusangalala ndi zakudya zopatsa thanzi 150 patsiku.
Koma simukuyenera kutsata ndondomeko yapadera mukagawaniza zakudya zanu. Mukhoza kuyesa pamene mukusowa makilogalamu anu ndikuwagawaniza kuti mukwaniritse zosowa zanu. Mwachitsanzo, ngati ndinu dieter amene amachedwa kuvutika njala m'mawa kwambiri, muyenera kuti mumadya zakudya zambiri zam'mawa. Chakudya chomwe chiri ndi zakudya zodzaza monga mazira olemera mapuloteni kapena oatmeal olemera kwambiri akhoza kukuthandizani kudumpha zakudya zopanda pulogalamu yamakono kapena kupanga zosankha zabwino pamene zilakolako zagunda.
Zotsatira za kalori za kanyumba kadzutsa
Kuti mudziwe momwe mungagawanitsire makilogalamu anu kuti mugwirizane ndi moyo wanu ndi ndondomeko yanu, apa pali zochitika zina zomwe zikuchitika. Mu chitsanzo choyamba ichi, mayi yemwe amadya makilogalamu 1200 tsiku lililonse amafunikira makilogalamu ena owonjezera m'mawa chifukwa amayamba kugwira ntchito mwamsanga. Angathe kugawa makilogalamu monga awa:
- Pulogalamu yowonongeka: Ma calories 100
- Chodyeramo chakudya cham'mbuyo: ma calories 400
- Chakudya: Zakudya zokwana 300
- Zakudya zopatsa mafuta 300
- Zosakaniza: Zakologalamu 100
Chotukuka chakumayambiriro chimapereka mphamvu yamphamvu mwamsanga asanayambe kugwira ntchito. Kenaka kadzutsa kogwiritsira ntchito chakudya cham'mawa chimathandiza kuthandizira thupi lake. Ndi zomveka kuti iye adye zakudya zambiri pa kadzutsa chifukwa ndi pamene akugwira ntchito kwambiri.
Koma ngati banja lalikulu la chakudya ndi gawo la miyambo yake ya tsiku ndi tsiku, iye angadye kudya makilogalamu ochepa m'mawa . Ngati adya chakudya cham'mawa chopatsa thanzi, adzalandira chakudya chambiri chamadzulo ndipo adzalandira mphamvu yowonongeka. Akhoza kugawa makilogalamu monga awa kuti akwaniritse cholinga cha calories 1200:
- Chakudya cham'mawa: 200
- Zosakaniza: 100
- Chakudya: 300
- Zosakaniza: 100
- Chakudya: 500
Kodi Zakudya Zam'mawa Zidzakhala Zowerengera?
Chakudya cham'mawa ndi chakudya chofunikira chifukwa chimathandiza anthu ena kukhala ndi chizoloŵezi chodyera tsiku lonse. Koma izi siziri choncho kwa aliyense. Zakudya zam'mawa zam'mawa zimawerengera monga chakudya chamasana, zakudya zamadzulo ndi zakudya zomwe muyenera kuzidya kuchokera ku zopsereza. Ngati mudya kwambiri, ziribe kanthu nthawi, simudzalemera.
Tengani maminiti asanu kuti muwerenge mphamvu yanu ya tsiku ndi tsiku. Kenaka fufuzani moyo wanu ndi zakudya zanu kuti mupange ndalama pa chakudya chilichonse kuti mudye zakudya zanu panthawi yomwe akuthandizani kukhala ndi moyo wathanzi komanso kudya zakudya zolimbitsa thupi.