Malangizo 7 Othandizira Thupi Lanu Kusintha
Nthawi iliyonse yomwe timasankha kupanga kusintha kwakukulu pa chinthu chofunikira monga zomwe timadya, tikhoza kuyembekezera kuyenda kothamanga. Mukangoyamba kutsata chakudya chochepa, mukhoza kuchoka pa carb kapena kuwonongeka kwa carb. Ndicho chifukwa chake ndi bwino kukonzekera bwino mwa kutsatira malangizo oti muyambe .
Ngati mwasankha kutsata zakudya zomwe zili ndi pang'onopang'ono kwambiri, mungakhale ndi mavuto ena.
Ndikofunika kudziwa za mavuto ena omwe angakhalepo patsogolo pa nthawi. Mwanjira imeneyo, mudzadziwa choti muchite ngati mukukumana ndi mavutowa ndipo mukumvetsa kufunika kopatsa thupi lanu nthawi yowonjezera zakudya.
Kutsiriza sabata yoyamba pa zakudya zochepa kwambiri, ndizovuta kwambiri. Thupi lanu limagwiritsidwa ntchito pogwiritsa ntchito makapu kuti mukhale ndi mphamvu komanso ndi zakudya, zimayenera kugwiritsidwa ntchito kudalira kwambiri mafuta., Zomwe ndizo zomwe mukufuna kutentha.
Masiku Oyamba Otatu: Carb Kuchotsa
Anthu ena amagwiritsa ntchito chifaniziro cha "zakudya monga chizoloŵezi" ndipo mwina zingakhale zovuta. Komabe, pali zizoloŵezi zofanana pakati pa zakudya zamadzimadzi ndi zakumwa zoledzeretsa. Mwachitsanzo, mukhoza kukhala ndi zilakolako za carb chifukwa zakudya zomwe mumakonda zimakhala ndi ma carb ambiri ndipo thupi lanu limafunikira nthawi kuti musinthe.
N'kuthekanso kuti mumakhala ndi nthawi yovuta mukayamba kubwerera.
Ngakhale chifukwa chake sichidziwike, nthawi zambiri, izi ndizopangitsa kuti mukhale ndi maganizo chifukwa simukusowa zakudya zomwe mumazikonda kwambiri ndipo mukhoza kuganizira za iwo panopa.
Pofuna kukuthandizani kuti mukhale ovuta, pali zinthu zingapo zomwe mungachite masiku atatu oyambirira.
1. Idyani zakudya zambiri komanso mafuta. Mafuta ndi mapiritsi pamodzi amapereka mlingo wapatali wa satiety , kumverera kwa kukhala wodzaza.
Zakudya zomwe zimapangidwa ndi mbewu ya fulakesi zimalimbikitsidwa kwambiri chifukwa zimakhala zazikulu komanso zowonjezera mafuta omega-3 fatty acids. Saladi ndi mapuloteni (tuna, nkhuku, ndi zina zotero) komanso kuvala zambiri ndi bet bet ina yabwino. Zakudyazi ndizovomerezeka pa zakudya zilizonse zochepa, kuphatikizapo South Beach , Atkins, ndi Protein Power .
Pali zakudya zina zambiri zomwe zimakhala zowonjezera komanso zochepa . Masiku atatu oyambirira ndi nthawi yabwino kuti muphatikize izo mu zakudya zanu.
2. Osati ndi njala! Zakudya zochepa kwambiri za carb sizofanana ndi zina zomwe mwakhalapo kale. Simukuyembekezera kukhala ndi njala kwa nthawi yaitali. Anthu ena amapeza kuti ndiwothandiza, makamaka masabata awiri oyambirira, kuti asakonzeke oposa maola atatu pakati pa kudya.
Ngati mumakonza chakudya chanu katatu tsiku lililonse, mutengere nthawi kuti mukonzeko zakudya zosakaniza zochepa . Izi zikhoza kukuthandizani kuthetsa kukhumba kulikonse pakati pa chakudya ndikuthandizani kuti mukumva kuti mulibe njala panthawi ya kusintha.
3. Konzani zokoma zokoma. Palibe chomwe chidzakupangitsani kuti mukumva kuti ndinu wosavomerezeka kuposa kuchita pulogalamu yachinyengo pamene mukuyesera kupanga kusintha kwakukulu mukudya. M'malo mwake, fufuzani za zakudya zomwe zimapangitsa kuti mupange.
Posachedwapa mudzapeza kuti pali zinthu zambiri zokometsera zamakono zomwe zilipo.
Zina mwa izo zitha kale kukhala zokonda zanu ndipo mukufunikira kupanga zochepetsera zochepetsera za carb. Chakudya chochepa chokha sichikutanthauza kuti chakudya chanu chidzakhala chosautsa, makamaka, chikhoza kutsegula dziko latsopano la chakudya kwa inu.
4. Khalani wabwino kwa inu nokha. Mukupanga kusintha kwakukulu ndikuyenerera matsulo onse kumbuyo komwe mungapeze. Ndikofunika kudziyang'anira nokha, phunzirani momwe mungagwirire ndi zilakolako, ndipindula zochitika zazikulu. Izi zidzakuthandizani kuti mukhale omasuka pazochitika zonsezi.
Ndibwino kwambiri ngati mutha kupeŵa nkhawa zambiri momwe zingathere. Tengani madzi osamba, yendani kuyenda m'nkhalango, muthamangire ndi moto ndi buku lachidziwitso-chilichonse chomwe chimakupangitsani kukhala osangalala.
5. Pezani thandizo. Pezani anthu omwe ali kumbali yanu. Pali anthu ambiri omwe adziwona zinthu zomwezo zomwe muli nazo pakalipano. Kaya muli pa intaneti kapena mwa-munthu, mungapeze thandizo kuchokera kwa ena omwe amasangalala kuyankha mafunso ndikugawana zomwe akumana nazo.
6. Imwani madzi ambiri. Zikuwoneka zosavuta, koma kukhala ndi madzi ochuluka kumbali yanu mukhoza kuchita zodabwitsa za thupi lanu ndi malingaliro anu m'masiku oyambirira awa.
Masiku 3 mpaka 5: Yang'anani "Crab Crash"
Anthu ena amawona chinthu chodziwika bwino chotchedwa "kuwonongeka kwa carb" pambuyo pa masiku ochepa pa zakudya zochepa kwambiri. Mfundoyi ndi yakuti zimachitika pamene thupi lanu limasunga shuga (yosungidwa m'chiwindi monga glycogen ), koma thupi lanu silinagwiritsidwebe ntchito pa mafuta ndi mapuloteni.
Zina mwa zizindikiro zomwe anthu amakumana nazo ndikumverera osasunthika kapena masewera, kumverera wokhumudwa, kukhumudwa, kapena kungowona kuti "sikulondola." Ngakhale kuti ndi kwanthawi yochepa ndipo idzatha masiku angapo, palibe chifukwa chovutikira. Atkins ankadziwa izi ndipo anazipanga kuti azidya zakudya zake. Chithandizochi n'chosavuta kwambiri: onjezerani ma carbs apamwamba pa zakudya zanu.
Ngati mumakhala wotopa, otopa, kapena zosayembekezereka, yesetsani kudya zipatso zochepa . Ngati izi zimapangitsa kuti maganizowa achoke, mumadziwa kuti mukutha kuwonongeka kwa carb. Mutha kusintha ndondomeko yanu kwa masiku angapo otsatirawa kuti muphatikize kagawodidirate kenakake ndikuyang'anitsitsa zochita zanu.
Izi sizomwe zili choncho, chifukwa choti mutenge katundu pa carbs. Izi zikhoza kugonjetsa cholinga cha zakudya zanu. Yesetsani kuphatikiza ma carb owonjezera komanso abwino pamene izi ndizovuta ndipo mudzakhala bwino pakapita nthawi.
Mary Vernon, MD, katswiri pa zakudya zowonongeka, akuti anthu nthawi zambiri amataya mchere wochuluka ndi madzi m'masiku ochepa oyambirira ndipo mwina zifukwa zina mwazizindikirozi. Polimbana nalo, malingaliro ake ndi chikho cha bouillon kangapo patsiku kwa masiku angapo. Komanso, onetsetsani kuti mukupeza potaziyamu okwanira panthawiyi.
Masiku 5 mpaka 14: Nthawi Yopereka Mphoto!
Pamapeto pa sabata yoyamba ya dongosolo lanu latsopano lodyera, muyenera kuyamba kukolola mphotho ya zakudya zanu zochepa. Iyi ndi siteji yomwe anthu ambiri amayamba kukhala ndi mphamvu yowonjezera, kusungunuka bwino maganizo, kusala kudya, komanso zofuna zochepa chabe kapena ayi. Ena amanena kuti zili ngati kuti fumbi linakwezedwa lomwe sankadziwa kuti linalipo.
Zoonadi, zochitika za aliyense ndi zosiyana ndipo zimatenga nthawi yaitali ndi ena kusiyana ndi ena. Koma ngati ndinu munthu wokhudzidwa ndi carbs, mwinamwake mudzapeza ubwino wambiri wa kudya. Uthenga wabwino ndi wakuti nthawi zambiri umayamba kumapeto kwa sabata yoyamba. Tiyamikire nokha chifukwa chotsatira ndondomeko yoyamba kusintha!
Mawu Ochokera
Kusintha n'kovuta ndipo chifukwa chakudya ndi mbali yofunikira kwambiri pa moyo wathu wa tsiku ndi tsiku, kusintha kwa zakudya kungakhale kovuta kwambiri. Yesetsani kudandaula ndikugwiritsa ntchito njira zomwe mwaphunzira pano kuti muzitha kudula ma carbs masiku oyambirira. Koposa zonse, kumbukirani kuti kumverera ndi kanthawi kochepa chabe ndipo kuti muli ndi zambiri zomwe mungapindule mwa kumamatira.