Yerekezerani Katundu Wanu wa Kalori Yomwe Mumapeza Thupi Lomwe Mumalifuna
Kaya mukukonzekera kulemera, kuyesera kulemera, kapena kuyesera kuti mukhalebe wolemera, muyenera kudziwa chiwerengero cha makilogalamu omwe mumadya tsiku ndi tsiku. Malungo anu a tsiku ndi tsiku amathandiza kwambiri kuti musakwaniritse zolinga zanu zolimbitsa thupi. Mukadziwa nambala imene mungathe kusintha kuti mukhale ndi thupi lomwe mukufuna.
Nthawi Yoyenera Kuyeza Kuwonongeka kwa Caloric Tsiku Lililonse
Kuti mudziwe kuchuluka kwa makilogalamu omwe mumadya tsiku ndi tsiku, muyenera kutsatira njira zosavuta kuti musunge magazini. Ntchitoyi idzatenga sabata imodzi. Onetsetsani kuti mumasankha sabata pamene chakudya chanu cha tsiku ndi tsiku chikadya, ntchito zanu za tsiku ndi tsiku ndi momwe mungapezere chakudya tsiku ndi tsiku. Musati muchite pamene mukuyamba pulogalamu yatsopano, pa tchuthi, kapena mukukumana ndi kusintha kwina kulikonse.
Ngati cholinga chanu ndi cholemetsa, kumbukirani kukhala woleza mtima. Mwinamwake mukuda nkhaŵa kuyamba zakudya zanu kuti muthe kuyamba kulemera. Koma popanda chiyambi choyamba, chakudya chanu chikanatha. Ndipo kumbukirani kuti panthawiyi mumaphunzira luso labwino, monga kujambula ndi kuyerekezera chakudya. Maluso awa adzakuthandizani kuti muzidya bwino kwambiri. Choncho musamve ngati mukuwononga nthawi. Mukukhazikitsa maziko opambana.
Mmene Mungalembere Zotsatira Zanu Zamakono
Mungathe kulemba makompyuta omwe mumadya tsiku lililonse pa intaneti kapena pamapepala.
Palibe njira "yabwino", koma anthu ambiri amapeza malonda a pa intaneti (omwe ali ndi mapulogalamu apamwamba a smartphone) ndi osavuta chifukwa ma calories ndi zakudya zina zimakhala zolembedwera pokhapokha mutapereka chakudya chanu. Koma mapepala akale komanso mapuloteni akale amagwiranso ntchito! Dziwani kuti mumayesa ndi kulemba zonse zomwe mumadya ndi kumwa.
Ngati mukugwiritsa ntchito mapepala ndi njira ya pensulo, gwiritsani ntchito USDA National Nutrient Database kuti mupeze chidziwitso cha zakudya pa chakudya chirichonse chimene mwalemba. Tsatirani malangizo awa kuti mupeze zojambula zolondola kwambiri:
- Khalani oona mtima pa zomwe mumadya . Palibe mowonjezera kupindula (kapena kuwonetsa) chakudya chanu cha caloric. Palibe chifukwa choti musinthe zakudya zanu panthawiyi. Ngati simukupeza zolemba zonse zomwe mumadya, zida zanu za tsiku ndi tsiku zidzakhala zolakwika ndipo mumakhala zovuta mukamawerenga mphamvu yanu yolemera kapena kulemera.
- Yerengani kukula kwa magawo. Onetsetsani kuti mukumvetsa kusiyana pakati pa kukula kwa gawo ndi kutumikira kukula . Ngati n'kotheka, gwiritsani ntchito digito kuti mupeze kuchuluka kwa gawo lililonse lomwe mumadya. Zingakhale zovuta pachiyambi, koma zimakhala zosavuta ngati nthawi ikupitirira ndipo imakhala chizolowezi.
- Khalani okwanira. Musati mulembere kalori chiwerengero cha chakudya chilichonse. Lembani zojambula zonse. Izi zikutanthauza kuti mukulemba kuchuluka kwa mafuta, mavitamini komanso mapuloteni pa chakudya chilichonse. Chifukwa chiyani nkhaniyi? Anthu ena amatha kuchepetsa makilogalamu awo onse akamasintha zakudya zawo. Mwachitsanzo, ena a dieters amasankha kudya mapuloteni ambiri ndi zakudya zochepetsetsa kuti ataya thupi koma osakhala ndi njala nthawi zonse.
- Lembani zolaula ndi zakumwa. Musaiwale kulemba chakudya chilichonse ndi zakumwa zomwe mumadya patsiku. Chifukwa chiyani? Anthu ambiri amadya zakudya zambiri zopanda zakudya popanda ngakhale kuzizindikira. Ndipo kumwa zakumwa zowonjezera zingathe kuwonjezeranso. Ndipotu mungathe kulemera ngati mukasintha zomwe mumamwa .
Mmene Mungayankhire Kutengera kwa Kalori Yanu Tsiku Lililonse
Kumapeto kwa sabata, lembani chiwerengero cha ziwerengero zomwe mumadya tsiku lililonse. Kenaka yonjezerani masiku asanu ndi awiri pamodzi ndikugawani nambala zisanu ndi ziwiri kuti mupeze kalori ya tsiku ndi tsiku. Pano pali chitsanzo:
- Lolemba: ma calories 1900
- Lachiwiri: makilogalamu 2500
- Lachitatu: makilogalamu 2000
- Lachinayi: makilogalamu 2100
- Lachisanu: makilogalamu 2000
- Loweruka: makilogalamu 2400
- Lamlungu: makilogalamu 1800
- Ma calories onse amadyedwa sabata: 14,700
- Kugawanika masiku asanu ndi awiri = 2100 makilogalamu oposa pa tsiku
Mungathe kuchita izi pafupipafupi komanso kupeza magalamu angapo a mafuta, mavitamini komanso mapuloteni omwe mumadya tsiku lililonse.
Sinthani Mavuto Anu a Daily Caloric Kuti Mupewe Kunenepa
Mutangoganizira zofuna zanu zamtundu wa tsiku ndi tsiku, mukhoza kuyamba kusintha zakudya zanu ndi zochitika zanu kuti mukwaniritse cholinga chanu cholemera. Ngati mukuyesera kuchepa thupi, pali njira zitatu zochezera kusintha manambala kuti akhale ochepa. Koma lamulo lofunika kwambiri la thumbu ndilofunika kuti musinthe kayendedwe ka tsiku ndi tsiku ndi 3500 makilogalamu pa sabata, kapena makilogalamu 500 patsiku kuti mutaya pulogalamu imodzi yolemera. Gwiritsani ntchito chowunikirayi kuti muwone momwe mungakhalire kudya makilogalamu angati:
Ngati mufika pamtunda wolemera , ngati mukulemera kapena ngati zakudya sizikugwira ntchito , bwerezani njirayi kuti mupeze kachilombo kwanu tsiku ndi tsiku. Chiwerengero cha makilogalamu omwe mumadya tsiku lililonse chikhoza kusintha ndipo chikhonza kukhala chifukwa chomwe simungathe kukwaniritsa zolinga zanu.