Simusowa kuti muwerenge maulendo ambirimbiri okhudzidwa kuti muthe kulemera. Malangizo opatsa nzeru kwambiri amagawidwa ndi anthu osawerengeka olemba zakudya, madokotala, ophunzitsa zaumoyo komanso akatswiri odyetsa thanzi. Ndipotu, mapulogalamu olemera omwe atsimikiziridwa kugwira ntchito amakhala ndi zinthu zofanana. Ngati mungathe kudziwa mfundo zitatu izi, mudzakhala mukutha kulemera.
Idyani Mtengo Wokwanira wa Chakudya
Ngati mumasankha zakudya zabwino kwambiri zowonjezera zakudya , koma muzidya kwambiri, dongosolo lanu lopweteka silidzagwira ntchito. Ndipotu, kulakwitsa komwe anthu ambiri amagwiritsa ntchito ndi dieters ndiko kudya kwambiri chakudya ndi zakudya zomwe amaganiza kuti ali ndi thanzi labwino. N'zomvetsa chisoni kuti ngakhale zakudya zina zowonjezera zakudya zimakhala zovuta kuti thupi likhale lolemera .
Kuti muchepetse kulemera kwake, muyenera kudziwa momwe mungadye chakudya choyenera . Mwachitsanzo, chifuwa cha nkhuku ndi chabwino kwa inu, koma osati ngati mutadya kwambiri. Amondi? Eya, ali ndi thanzi labwino, koma osati ngati mukudya zambiri kuposa momwe mukufunikira. Kodi mumadya zakudya zopatsa thanzi ? Iwo ndi abwino kwa thupi lanu kusiyana ndi zakudya zopanda thanzi, koma iwo azipangabe kupindula ngati mutadya zochuluka kwambiri.
Gwiritsani ntchito kukula kwa magawowa pamene mukukonza chakudya kuti muwonongeke :
- 1 ntchito ya cereal = kukula kwa nkhonya
- 1 kutumikira wa wowuma (mpunga, pasta, mbatata) = theka la mpira
- 1 kumanga tchizi = madontho 4 okongoletsedwa
- 1 kutumikira zipatso = mpira
- 1 kutumikira margarine kapena batala = 1 madontho
- 1 kutumikira nyama, nsomba, nkhuku = sitimayi ya makadi
Calories Wowerengetsera
Zolinga zina zowonongeka zimalengeza kuti kalori kuwerengera sikofunikira. Koma mfundo yaikulu ndikuti kulemera kwake kumachitika pamene mumapanga mphamvu yeniyeni yowonjezera mphamvu ndipo muyenera kuwerengera ndalama kuti mutsimikizire kuti mukufikira.
Kuwerenga kalori yoyenera kumawoneka ngati nthawi yowonjezera, koma ndi kupezeka kwa mapulogalamu apakompyuta, zakhala zosavuta kuti anthu azisunga zomwe amadya. Ngati muli ndi foni yamakono, kuwerengera kalori sikungatenge masekondi angapo ndipo ma totals anu amasungidwa kuti muthe kuziwerenga nthawi ina.
Mukayamba kuwerengera kalori, mudzaphunzira kuchuluka kwa makilogalamu omwe mumadya tsiku lililonse. Anthu ambiri akhoza kuchepetsa kudya kwawo tsiku ndi tsiku ndi makilogalamu 500 patsiku kuti awononge kulemera kolemera kwa mapaundi imodzi pa sabata.
Sungani Zambiri
Zomveka ziri zoonekeratu, chabwino? Koma izi sizikutanthauza kuti muyenera kuchita masewera olimbitsa thupi. Kwa anthu ena, zochita zolimbitsa thupi zimawatsutsa. Mwachitsanzo, ngati mutamaliza kugwira ntchito mwakhama m'mawa ndiyeno mutagona tsiku lonse, mutha kuyatsa zopatsa mphamvu kusiyana ndi munthu amene sachita masewero olimbitsa thupi komanso amene sachita zochita zolimbitsa thupi. za chizoloŵezi chawo cha tsiku ndi tsiku.
Zochita zosachita masewero thermogenesis (NEAT) ndilo mawu ogwiritsidwa ntchito ndi asayansi kufotokoza zilolezo zotayidwa kuchokera kuntchito yanu yopanda kugwira ntchito. Kaya mumachita masewera olimbitsa thupi kapena ayi, onetsetsani kuti NEAT yanu imapindula tsiku ndi tsiku. Taganizirani zina mwazochitikazi. Kalori yotentha pa chinthu chilichonse ndi yaing'ono, koma ngati mutenga nawo mbali pa ola lirilonse, KUTSATIRA KWANU kumapeto kwa tsiku kudzakhala kofunika.
- Kuchotsa zovala = 26 kcals / 15 mphindi
- Zipangizo zopangira, mabokosi = 100 kcals / 15 mins
- Kusewera / kuthamanga ndi ana anu = 40 kcals / 15 mins
- Kuyenda ponyamula katundu wolemera (
Anthu ambiri adzalandira zotsatira ndi mfundo zitatu izi zofunika kuti mutaya thupi. Inde, pali nthawi zina zomwe zimayambitsa mavuto , monga matenda a matenda, zingapangitse kuti kulemera kukhale kovuta kwambiri. Koma kwa anthu ambiri, kulemera kwa mithupi mpaka ku equation yosavuta: idyani pang'ono, sungani zambiri.
Zotsatira:
James A Levine, Sara J Schleusner ndi Michael D Jensen. "Ntchito yogwiritsa ntchito mphamvu zamagetsi." American Journal of Clinical Nutrition. Vol. 72, No. 6, 1451-1454, December 2000.
Kusokonezeka kwa gawo. Yang'anirani pa gawo Kukula, Ndi kusiyana kwanji pakati pa Gawo ndi Utumiki?
Veronique Provencher, Janet Polivy, C. Peter Herman. "Kukhala ndi thanzi labwino. Ngati liri ndi thanzi, mukhoza kudya zambiri!" Pulogalamu 52, Gawo 2, April 2009, masamba 340-344.