Mwinamwake mwamvapo izi milioni: Kulamulira gawo ndi chinsinsi cha kulemera kwa thupi ndi kukhala ndi kulemera kwathanzi. Zimamveka bwino: Idya zigawo zing'onozing'ono, ndipo mumadya zakudya zochepa. Koma n'zosavuta kumwa mopitirira muyeso pamene tzunguliridwa ndi magawo ambiri ogulitsa zakudya, kukula kwakukulu pamsika, ndi zonse zomwe mungathe kudya buffets. Yesani zina mwa mfundo izi kuti muyang'ane kukula kwa gawo lanu.
1 - Musadere nkhawa Zokonza Mbeu Yanu
Pamene adya, anthu ena amachotsa mbale yawo ngakhale kuti magawo awo ndi aakulu bwanji. Ngati ndinu mmodzi wa iwo, yesetsani kudya gawo labwino, ndiye imani. Funsani seva yanu kuti mukulumikize zotsala mwamsanga, kotero inu simukuyesedwa kuti musunge nibbling. Mudzapulumutsa pa makilogalamu ndikudya chakudya tsiku lotsatira!
2 - Gulani Zosakaniza Zowonjezera
Mukhoza kusunga ndalama kugula chakudya chochuluka pa Costco kapena malo ena osungira katundu, koma sikukuthandizani kuchepetsa makilogalamu. Pamene thumba lalikulu la mbatata limatsegulidwa, zimayesetsabe kupitirizabe kuwombera. Ndimavutika kwambiri ndi izi pamene ndili ndi njala nditatha kuthamanga ndipo ndimamva kuti ndiyenera kudya chakudya chokwanira kwambiri.
Yesetsani kugula zakudya zolimbitsa thupi ndikudzipangira nokha. Kapena, ngati simukufuna kupeza ndalama zowonjezereka, gawanizani zolakwitsa zazikulu zanu mumagalimoto ang'onoang'ono mukafika kunyumba kuchokera ku sitolo.
3 - Werengani Zakudya Zakudya Zakudya Zabwino
Zakudya zambiri ndi zakumwa zambiri zimapangika ngati zimapereka gawo limodzi, koma iwo ali awiri kapena kuposa. Komabe ma calories ndi mauthenga ena okhudzana ndi thanzi ndi omwe amagwira ntchito imodzi, kotero pokhapokha mukawerenga mwatcheru, mutha kudya zakudya zambiri kuposa momwe mukuganizira. Onetsetsani kuti muyang'ane chiwerengero cha mavitamini pa chidebe choyamba ndikudya kapena kumwa kamodzi kokha.
4 - Chikhombo Kuchokera ku Kid's Menu
Funsani kukula kwake kokwanira kapena gawo la kukula kwa ana la mbale yanu yomwe mumaikonda, makamaka ngati mukuwona kuti kuli kovuta kuima mutatha kudya theka la gawo lozolowereka. Mudzapulumutsa ndalama ndi ma calories! Ngati palibe njira ina yotsatsa ana kapena yotsitsimula, funsani seva kuti akupatseni bokosi lapamwamba ndi chakudya chanu, kotero mutha kunyamula hafu ya gawo ngakhale musanayambe kudya,
5 - Gwiritsani ntchito zida ndi ziwiya zing'onozing'ono
Kuchepetsa chakudya chanu chamadzulo kungakuthandizeni kudyetsa makilogalamu ochepa. Katswiri wa zamaganizo Brian Wansink, wolemba maganizo a Mindless Eating anaitana alangizi 85 a zakudya ku ayisikilimu kuti awapatse mbale yaing'ono kapena yaikulu ndi yaing'ono kapena yaikulu. Ngakhalenso akatswiri, omwe ayenera kudziwa bwino, anatumizira 31% kwambiri ayisikilimu (127 zina zopatsa mphamvu) mu mbale yaikulu ndi 15% (60 calories) kuchokera ku supuni yaikulu. Yesani kugwiritsa ntchito mbale zing'onozing'ono, mbale, ndi magalasi kuti mudye.
Ngakhale kukula kwa ziwiya zanu kungapangitse kusiyana. Gwiritsani ntchito zikopa zazing'ono kuti mupatse mafuta odzola, monga zazikulu, ndi zazikulu zamtengo wapatali monga makilogalamu.
6 - Sungani Zolemba Zakudya
Kusunga makalata anu mu diary kapena pulogalamu yotsatira ikuthandizani kuti muzindikire kuchuluka kwa makilogalamu omwe mukudya. Simungakwanitse kufika pa ma servings ambiri pamene mukudziwa kuti mukulemba.
7 - Dikirani Musanalowe Kwachiwiri
Ngati muli ndi njala zambiri, yesani kudikira maminiti 10. Mimba yanu imafuna kutalika motere kuwonetsa ubongo kuti wadzaza. Mmalo mopita ku mbale yachiwiri ya pasitala, tidzipusitse mwa kulankhula ndi munthu kapena kuwerenga, ngati mukudya nokha. Ngati muli ndi njala pambuyo pa maminiti khumi, tithandizani kupeza zakudya zambiri.
Gwero: Turner, TF, et al. 2013. Kudyetsa zakudya ndi kukhutira ndi nyemba zogwiritsa ntchito nyemba zambiri. ISRN kunenepa kwambiri .