Kuchepetsa Kunenepa Kunapangidwa Mosavuta

Kutaya Kunenepa Ndi Kusintha Kwambiri Kumayambiriro Anu a Tsiku ndi Tsiku

Kutaya thupi kumapereka kudzipatulira, kukhudzidwa, ndi kugwira ntchito mwakhama. Koma mukhoza kuchepetsa kulemera kwa thupi. Pali zidule zosavuta zomwe zingakuthandizeni kuti muchepetse pansi molimbika. Kusintha zomwe mumadya ndizoyamba-komanso zofunikira kwambiri. Ndipo pochita masewera olimbitsa thupi, izi zidzakuthandizani kuti mukhale ovuta kulemera.

Pamapeto pake, chomwe chimafunika kuti mukhale wolemera kwambiri ndi kuchuluka kwa zopatsa mphamvu zomwe mungatenge komanso kuchuluka kwa makilogalamu omwe mumayaka.

Gwiritsani ntchito chowerengera ichi kuti mudziwe kuchuluka kwa makilogalamu omwe muyenera kudya kuti mukwaniritse cholinga chanu cholemera.

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Kusintha Kowonongeka Kuti Pangakhale Kutaya Kwambiri Kwambiri

Mukhoza kuchepetsa thupi posintha zakudya zomwe mumadya, koma ngati mutasintha zomwe mumadya, njira yolemetsa imakhala yosavuta. Nazi zakudya zomwe ndikupereka.

• Chotsani kapena kuchepetsa kuchuluka kwa nyama zofiira mu zakudya zanu. Ngati zakudya monga ma burgers ndi mafuta ambiri ndizofunikira kwambiri pa zakudya zomwe mukudya panopo, mungafune kuganizira kuchepetsa. Kuchepetsa chakudya chanu chofiira chingapite patsogolo kukuthandizani kudula zakudya ndi kuchepa. Ngati mwasankha kudya nyama yofiira kamodzi kapena kawiri pa sabata, sankhani nyama zofiira kwambiri kuti musamadye zakudya zanu.

  Kenaka yambani kumanga zakudya pa nsomba zabwino ndi nkhuku. Kudya mapuloteni owonda kumathandiza kuchepetsa njala kotero kuti mudye pang'ono. Muyeneranso kupanga zosankha zabwino m'malesitanti odyera mwamsanga kuti mukhale ndi mafuta odzola . Pofuna kusunga nkhono, nsomba, nkhuku, ndi zakudya zamtendere, onetsetsani kuti mwasankha njira yoyenera yokonzekera . Lembani mchere wodula, wamchere wambiri monga msuzi wa tartar kapena "msuzi wapadera" pa masangweji a nkhuku.

• Gwiritsani ntchito njira zophika. Dulani zakudya zokazinga. Sungani zakudya zanu zokondweretsa zakudya zowonjezereka bwino pakudyetsa, kuphika, kuziwotcha, kuziphika kapena kuziphika. Njira zophika bwino za zakudya zanu ndizochepa mafuta komanso zopatsa mphamvu.
  Mungathe kukhazikitsanso khitchini yanu yolemetsa . Konzani khitchini yanu kuti chakudya chokonzekera bwino chikhale chosavuta. Ikani makapu anu ali ndi zitsamba zambiri ndi zonunkhira kuti mukonzeke mbale zanu zomwe mumazikonda popanda kuwonjezera mafuta ena kapena ma calories. Mukhoza kulima munda wa zitsamba ndipo simudzatha!

• Yambani chakudya chanu ndi supu kapena saladi. Kukhala ndi saladi wathanzi kapena chikho cha msuzi kumayambiriro kwa chakudya chanu kumatha kulipira pamene mukuyesera kuchepa. Zakudya zonenepa za "filler foods" zingathandize kuthetsa njala, ndi kupewa kudya kwambiri.
  Kotero ndi maswiti ati omwe ali abwino kwambiri? Lembani msuzi wokoma ndi kusankha msuzi kapena supu ya tomato monga minestrone. Msuzi wamasamba wopangidwa ndi msuzi, katundu, kapena supu ya phwetekere ndi yabwino, chifukwa nkhumbazo zimakuthandizani kukudzazani ndikukupatsani mphamvu zowonjezera.
  Ngati mumasankha kuti mukhale ndi saladi, perekani saladi yanu yokhala ndi zovala zochepa, viniga wosasa kapena mandimu. Ngati mumakonda kujambula zokongola, muzichita kavalidwe kavalidwe kwanu kunyumba kuti muchepetse mafuta ndi ma calories.
• Tsirizani chakudya chanu ndi zipatso. Mmalo mofikira pa botolo la nkhuku kapena kudzidalira nokha chakudya pambuyo pa chakudya, tsirizani chakudya chanu ndi zipatso zokoma mwachibadwa m'malo mwake. Sikuti mudzasunga mafuta ndi ma calories okha, mudzakhala ndi phindu lina la mavitamini, minerals ndi fiber. Ambirife timadya zipatso zochuluka monga momwe tikulimbikitsira.

Sinthani zomwe mumamwa Kuti Mukhale Wosavuta Kwambiri

Khwerero lotsatira mu dongosolo lanu lochepera kulemera ndi kusintha zosankha zanu zakumwa. Kubwezera zakumwa zina kungapangitse kusiyana kwakukulu ndi kupambana kwanu kolemera kwa nthawi yaitali.

• Dulani mmbuyo pa soda. Ngati mumamwa soda nthawi zonse, mungadabwe kuti muli ndi makilogalamu angati owonjezera. Mwachitsanzo, kwa maola 20 a Coca-Cola mumamwa, mumadya makilogalamu 250. Imwani magalasi ambiri patsiku ndipo mutha kuchepetsa madzi okwana 1,000!
  Ngati mumamwa soda zambiri, ganizirani kuchuluka kwa makilogalamu omwe mungapulumutse ngati mukugulitsira mankhwala odyera soda kapena madzi. Mazana? Ngakhale zikwi? Kumbukirani, makilogalamu 3,500 onse apulumutsidwa ngati mapaundi imodzi atayika!
• Imwani madzi ambiri. Pamene mukuyesera kuchepa, ndikofunika kumwa madzi okwanira tsiku lililonse. Yesani kumamwa magalasi asanu ndi atatu tsiku lililonse. Mudzakhala hydrated ndipo kuwonjezeka kwa madzi kungakuthandizeni kuchepetsa soda . Mwinanso mungakonde kupeza madzi m'malo mwa soda mukamayamba kumwa mowa kwambiri. Ngati simukukonda madzi, phunzirani kupanga madzi osangalatsa kunyumba omwe adzakwaniritse dzino lanu lokoma ndi zakumwa zanu zamchere.

• Samalani ndi mankhwala a zakudya. Zakudya za Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Komabe, pali vuto linalake lonena za zotsekemera zosakaniza zolakwika pa kulemera kwa thupi zomwe zingakudabwitseni.
  Kafukufuku wina wanena kuti kumwa mowa soda kungakulimbikitseni kuti mudye zambiri kapena kuti musamadye zakudya zochepa. Akatswiri ena a zachipatala amanena kuti zotsekemera zowonjezera zimapangitsa kuti zilakolako za zakudya zokoma ziwonjezeke.
• Dulani mowa mowa. Dulani mafuta owonjezera palimodzi mwamsanga. Iwo samautcha iwo mimba ya mowa pachabe. Kuphatikiza pa ma calories mu zakumwa zoledzeretsa , kumwa moyenera kungachititse kuti musadye zakudya. Yesetsani kuchepetsa kapena kuthetsa mowa.

Sintha Zimene Mukuchita Kuti Kupangitsa Kulemera Kwambiri Kukhale Wosavuta

Pali zizoloŵezi zosavuta zomwe zingakuthandizeni kupeza zochepa ndikusunga mapaundi.

• Sungani diary chakudya. Palibenso chida chabwino kwambiri chothandizira kulemera kwachuma kusiyana ndi zosavuta zolemba chakudya. Kusunga magazini nthawi zonse kukuwonetsani malo anu ovuta, zakudya zomwe mumayambitsa kumwa mowa, nthawi zovuta kwambiri za tsiku, ndi zina. Ndikulangiza kuti muzisunga zolemba zambiri za chakudya kwa milungu iwiri kuti muwonetsere bwino zizoloŵezi zanu.
• Phunzirani za zakudya. Gwiritsani ntchito mabuku abwino olemera ndi mabuku abwino pa intaneti kuti muphunzire zomwe mungathe pa zakudya ndi zakudya. Kumvetsetsa zifukwa za kusankha zakudya zabwino kungapangitse zisankho zabwino kuti zikhale zovuta.
• Sinthani kudya kwamtima. Ngati mukumva kuti muli ndi vuto ndi kudya kwamtima , mungafune kufufuza maganizo anu mu diary yanu, komanso. Muyenera kulemba momwe mumamvera kale, nthawi, komanso mutatha kudya. Kawirikawiri fufuzani zolembera zanu kuti muwone zomwe zimakupangitsani kuti mudye kapena muzichita zizoloŵezi zina zoipa. Ngati mumapeza mabangidwe kawirikawiri kapena simungathe kupirira kupanikizika kapena kukhumudwa musadye, mumadya. Musazengereze kupanga msonkhano ndi wothandizira oyenerera kapena wogwira ntchito zachipatala kuti akuthandizeni .
• Yambani kuchita masewero. Simukuyenera kujowina masewero olimbitsa thupi kapena kuyika masewera olimbitsa thupi kuti muchepetse. Mukhoza kuyamba pulogalamu yosavuta yochitira kunyumba pang'onopang'ono . Kapena kungotuluka panja ndi kuyamba pulogalamu yoyenda kulemera. Kumbukirani, ntchito iliyonse ili bwino kuposa ntchito iliyonse. Onetsetsani kuti muli ndi thanzi labwino lochita masewera olimbitsa thupi musanayambe.

Kumbukirani kuti, kusintha kwabwino kwabwino komwe mumapanga ku zakudya zanu, kumwa kwanu komanso kukulitsa ntchito yanu ya tsiku ndi tsiku kukuthandizani kuchepetsa kulemera. Yambani ndi kusintha kophweka kosavuta ndi kumanga pulogalamu yanu pang'onopang'ono.