Mwamvapo kale: "Muyenera kupanga njira yanu yatsopano yodyera mbali ya moyo wanu." "Si chakudya, ndi kusintha kwa moyo." "Kudya kwa fad kumayambitsa yo-yoing, ndipo mumatha kulemera."
Zonse zowona. Msuzi amatsuka, amadya, chakudya chambiri chochepa kwambiri, choletsedwa kwambiri cha carb, ndi njira zina zochotsera zakudya zanu poyamba zimathandiza kukuthandizani kulemera-koma sizingatheke pomalizira pake.
Inu simangotumiza thupi lanu kukhala njala modelo, mumadzipangiranso kuti mudye chakudya chokwanira komanso zakudya zoperewera. Koma ngati palibe chomwe chakugwiritsani ntchito m'mbuyomo pokhapokha ngati mutayika, mungatani kuti mukhale ndi moyo wathanzi, wathanzi, kapena kuti mukhale wolemera kwambiri mukakwaniritsa cholemetsa chanu?
Chinthu chofunika kwambiri kuti mupeze chakudya chambiri chokhala ndi nthawi yayitali mukusintha kuchoka ku "kudya" kwa njira yatsopano yodyera yomwe imakhudza zosowa zanu ndi zolinga zanu. Nazi malangizo anayi okuthandizani panjirayi.
Pezani Malo Anu Okhazikika
Lingaliro la kuchepetsa carb ndi kuti pomalizira pake, muwona momwe msinkhu wa carb umakusungirani inu mwakukhoza kwanu-mphamvu yochuluka, njala yochepa, kulemera kochepa kwambiri , ndi kukhazikika kwa magazi m'magazi. Momwemonso, kuchuluka kwa zimagazi zomwe mumadya kumapangitsa kuti shuga lanu likhale lolimba kwambiri, kotero silikhala lapamwamba kwambiri-carb, lomwe limatumiza shuga wanu wa magazi pang'onopang'ono, limakupangitsani kukhala ndi chilakolako cha shuga ndi zakudya zopanda kanthu, komanso kumawonjezera mafuta a m'mimba .
Mukakhala ndi kulekerera kwapadera kokha-kuchuluka komwe kumakusungitsani kuti musadwale koma sikukupangitsani kuti muzilakalaka kwambiri carbu-ndipo mumamva momwe mumamvera mukamadya mavitamini ofanana ndi thupi lanu, mudzakhala mukuyenda bwino Carb low kudya mbali ya moyo wanu pa nthawi yaitali.
Pangani Icho Zaumoyo
Ngati mwayamba kugwiritsira ntchito tirigu, kapena gluten, yomwe ndi puloteni yomwe imapezeka tirigu, mungaphunzire kuyenda popanda. M'malesitilanti, mumakonda kunyalanyaza mkate wa mkate, osapempha kuti muzikhala ndi croutons, osati kulamula pasitala, etc. Zedi, zingakhale zovuta poyamba kuti musinthe, koma pamapeto pake zingakhale "momwe mumadyera." Mudzadziwa kuti izi ndi momwe thupi lanu liriri. Pali zinthu zambiri zamankhwala zomwe zimalimbikitsa anthu kusintha njira yawo yodyera-kosatha.
Mwachitsanzo, anthu ena amakhala ndi matenda a shuga kapena amakhala panjira yopititsa patsogolo matendawa. Ngati muli ndi insulin kukana, chotsatira cha shuga, mukhoza kukhala ndi shuga ya magazi yomwe simungathe kukhazikika ndikuyendayenda, ndikupangitsani kuti mukhale osapindula kwambiri. Izi zikutanthauza kuti ndi bwino kupewa zakudya zapamwamba, zomwe zimapangitsa kuti shuga lanu likhale ndi shuga komanso kuchepa kwa insulini.
Sitikukayikira kuti ndibwombero kuchotseratu zakudya zonse zomwe mumadya. Sizosangalatsa kudziŵa kuti thupi lanu limafunikira chidwi kwambiri kuti likhale labwino kwambiri. Koma yang'anani pozungulira. Izi ndi zoona kwa anthu ambiri, osati anthu ambiri, ndipo pamene tikukalamba, zimakhala "zazikulu."
Chothandizira ndi chakuti mutalandira kuti thupi lanu liri ndi "zosowa zapadera," mungachitepo kanthu-chinthu chomwe chimakhala ndi ndalama zochepa kwambiri sichimafuna opaleshoni kapena mankhwala ndipo alibe njira zopweteka zomwe zimakhudza.
De-Carb Chitonthozo Chanu Chakudya
Ngati kudya kachakuta kamangokhala kovuta kwambiri kapena kovuta kwa inu, ndi nthawi yoti mupite kukapeza mtedza wotsika, wolowa m'malo mwa zakudya zomwe mumakonda. Taganizirani kugwiritsa ntchito zucchinis kupanga zukini Zakudyazi m'malo mwa tirigu Zakudya mumazipatsa pasita mbale. Pangani mpunga wolifula m'malo mwa mpunga woyera. Mmalo mwa mazira a mbatata, yesetsani kupanga karoti. Pali njira zosatha zogwiritsira ntchito masamba, ndipo ali ndi phindu losatha-ndiko kupambana-kupambana.
Phunzirani Njira Zopangira Zophika
Dziwani kuti, popanda kudziwa kuphika, pakadali pano zakudya zilizonse zingakutengereni.
Ngati mukudya nthawi zonse, simungathe kuyendetsa zakudya zogwiritsiridwa ntchito, kapena mafuta, carb, kalori, kapena zakudya za sodium. Izi zimapangitsa kukhala kovuta kwambiri kudziwa ngakhale chomwe mukudya, osadalira kuwerengera carbs. Ngati malingaliro anu akuphika ndi "kutumikira patsogolo pa chitofu," tiyeni tisinthe izo pakalipano. Zakudya zambiri zokoma, zathanzi zingapangidwe maminiti ngati muli ndi zochepa zowerenga luso lophika. Mphika aliyense angakuuzeni kuti zophweka nthawi zambiri ndi zabwino. Phunzirani momwe mungapangire chakudya chimodzi chomwe mukuchikonda, ndipo chitani zabwino. Ndiye, onjezerani china, ndi china. Amaze anzanu! Kuphika kungakhale kukhala kochepetsetsa, ntchito yowalenga ngati mutakhala ndi maganizo. Chifukwa cha YouTube, palibe kusowa kwa maphunziro a vidiyo kukuwonetsani momwe mungaphikire zonse kuchokera mazira kupita ku broccoli kuti muzipaka mbale zovuta.
Pewani Malamulo "Kuonera" ndi "Kutaya Magalimoto"
Izi zikhoza kukhala zofunikira koposa zonse. Pamene otsika-carb imakhala "monga momwe mumadyera," chakudya china chilichonse chapamwamba chomwe mungasankhe kudya nthawi ndi nthawi chimachitika panthawi yomwe mumadya zakudya zochepa. Mwachitsanzo, nthawi zambiri, mungadye chakudya chokoma chodalirika. Mukhoza kugwiritsa ntchito masamba m'malo mwa pasitala. Mukhoza kuphika ndi nthanga ndi mbewu ya fulakesi chakudya . Mukhoza kuyang'ana pa mapuloteni ndi ndiwo zamasamba pa chakudya chilichonse, kaya kunyumba kapena kunja. Koma ngati mutuluka kunja kwa sushi ndi gulu la abwenzi, simukuyenera kuchotsa mpunga wonse m'matumba (ndikosavuta kukweza nsomba ku mpunga ndi nigiri, ngakhale). Mukapita kukadya chakudya chapadera ndipo pali creme brulee pa menyu, mukhoza kutero. Kodi izi zikutanthauza kuti "muli pa ngolo" kapena "kubodza"? Ayi! Payenera kukhala malo oti azitha kusinthasintha mu zakudya zilizonse. Moyo umatitengera kumbali zambiri, ndipo chakudya ndi gawo lofunika kwambiri pa moyo.
Inde, n'zotheka kukhala osasinthasintha-ndiye, tidzakhala ndi zilakolako za carb, phindu lolemera, kapena "ziphuphu za carb." Pamene izi zichitika, palibe chosowa cha amatsenga, kudziimba mlandu, kapena kudzudzula. Ife tangoyendayenda tikuyendayenda panjira, ndipo tikuyenera kuyendayenda kumbuyo. Koma izi siziyenera kukhala zovuta-pambuyo pa zonse, ife tsopano tikudziwa kuti kudya ndi kotani kwa ife. Mungofunika kubwereranso pamsewu pambuyo pa zovuta zosapeŵeka mumsewu.