Kudya kuti muchepetse thupi sizosangalatsa, ndipo palibe zocheperapo - muyenera kudya pang'ono. Zingakhale zovuta, ndipo kupita patsogolo kuli pang'onopang'ono. Mwinamwake mungamve ngati mukutsogoledwa popanda zopindulitsa zapamwamba za kalori.
Njira Zowonongeka Kwambiri
Muyenera kudya zakudya zochepa kapena kukhala otanganidwa kwambiri. Chabwino, chitani zonse ziwiri. Kuchita masewera olimbitsa thupi kudzakuthandizani kuchepa thupi ndi kusintha thanzi lanu.
Simukusowa kuchita chilichonse chokongola, tulukani kwa ola limodzi loyenda masiku asanu sabata iliyonse. Kapena mungasankhe kuchuluka kwa kulemera kwa thupi kapena kuchita masewera olimbitsa thupi ku kampani ya zamankhwala . Ingosankha zomwe zimakulimbikitsani.
Tiyeni tibwererenso ku zakudya zanu. Kusamalira zosowa zanu zakuthupi n'kofunika kwambiri kuti muziika patsogolo pa moyo wanu. Choyamba, muyenera kudziwa kuchuluka kwa makilogalamu omwe mungatenge tsiku lililonse. Gwiritsani ntchito calculator ya calorie kukuthandizani kuzindikira izi. Muyenera kudya zakudya zochepa zomwe mukudya tsiku ndi tsiku kuti muchepetse thupi, koma chonde musapite makilomita 1,200 patsiku popanda kulankhula ndi dokotala wanu.
Muyenera kujambulira ma calories omwe mumatenga (komanso ma calories omwe mumawotcha). Gwiritsani ntchito diary chakudya kuti muzindikire zakudya zonse zomwe mumadya.
Sankhani Zakudya Zathanzi
Pali zakudya zambiri kuposa kudula zakudya . Muyenera kudya zakudya zopatsa thanzi komanso ndalama zokwanira kuti mupeze chakudya chokwanira, mapuloteni ndi mafuta, kuphatikizapo mavitamini, minerals, ndi fibre ambiri pamene mukupewa mafuta owonjezera, mafuta owonjezera, shuga wowonjezera, ndi sodium .
Njira yabwino yochitira izi ndikukonzekera chakudya pasanapite nthawi, tsiku lililonse.
Muyenera kumvetsa chakudya chomwe mukudya. Ambiri a ife timakonda kuchepetsa zakudya zomwe timadya patsiku, choncho ndi bwino kuyesa zonse zomwe mumazigwiritsa ntchito, mpaka mutakhala ndi luso lalikulu poyesa kukula kwa maonekedwe ndi masomphenya.
Gwiritsani ntchito digito ya digito ndikugwiritsa ntchito makapu ndi zikho ndi kuyesa chirichonse.
Pangani Zakudya Zakudya
Nanga ndi zakudya ziti zomwe zimalowa mu dongosolo lanu la chakudya ? Dziwani bwino ndi ChooseMyPlate.gov kuti mudziwe mitundu yambiri ya zakudya zomwe mukufunikira. Zolani za:
- Nkhumba zisanu ndi zisanu (11) za tirigu (theka lanu liyenera kukhala tirigu wathunthu ).
- Zakudya ziwiri kapena zitatu za mkaka kapena zakudya za calcium .
- Mmodzi kapena awiri omwe amapangidwa ndi mapuloteni monga nyama, mazira, nkhuku, nsomba kapena nyemba.
- Mankhwala asanu ndi asanu ndi asanu ndi asanu mphambu zisanu ndi zinayi tsiku lililonse.
Lembetsani kuchuluka kwa mafuta ena owonjezera, sodium, ndi shuga omwe amapezeka m'maganizo, mavalidwe, ndi sauces.
Yesetsani kudzaza ndondomeko yanu ya chakudya cha tsiku ndi tsiku ndi zakudya zamtundu wathanzi komanso chipinda chaching'ono kuti muchepetse pang'ono kuti mutengeke. Kumbukirani kuti zopangira zakumwa zakumwa zimawerenganso.
Pangani zakudya zanu masiku angapo pa nthawi kuti mupite ku sitolo ndikugula zakudya zonse zomwe mukusowa. Zakudya zothandizira zingakuthandizeni kusunga ndalama zogula zakudya mukachotsa kugula mwakuya kuchokera kumalo osungirako zakudya.
Pano pali chitsanzo cha ndondomeko ya chakudya tsiku limodzi. Amapereka makilogalamu pafupifupi 1,800 tsiku lonse, ali ndi zida zambiri ndi zakudya. Ngati mukufuna kutayira nyemba zambiri, mukhoza kuchotsa galasi la vinyo, chokoleti chakuda, uchi, mayonesi, mafuta ndi vinyo wosasa, komanso batala kuti musunge makilogalamu 450.
Mukhozanso kuyang'ana mitundu yambiri ya kalori yamakono omwe mumaikonda ndi kuvala ndi kugwiritsa ntchito zotsekemera zosapatsa thanzi kuti muzitsuka dzino lanu lokoma.
Chimene simukufuna kuchita ndi kuchepetsa zipatso, ndiwo zamasamba, ndi mbewu zonse chifukwa zimadzaza ndi zakudya ndi mchere.
Chakumwa
- Zitatu-chinayi chikho cha oatmeal
- Supuni imodzi uchi
- Chikho theka la mkaka wopanda mafuta
- Gawo limodzi la magawo atatu a blueberries
- Madzi asanu ndi limodzi a mandimu a orange
- Chikho chimodzi cha khofi wakuda
Nkhukuda Yam'mawa
- Apulo imodzi
- Amondi amitundu khumi ndi awiri
- Madzi ozimira ndi mandimu
Chakudya
- Sandweji yokhala ndi atatu ounces tuna, chidutswa chophweteka cha tomato, supuni imodzi ya mayonesi ndi letesi pa magawo awiri mkate wonse wa tirigu
- Kamodzi kake kaloti katsamba
- Madzi owala kapena zakumwa zofewa
Chakudya cha masana
- Chikho chimodzi chopanda mafuta yogurt
- Chikho chimodzi chakumapeto kwa chikho chimodzi chokha
- Supuni imodzi uchi
Chakudya chamadzulo
- Saladi ndi kapu imodzi sipinachi yaiwisi, tchizi imodzi ya cheddar tchizi, theka la chikho, tomato yamatcheri ndi mafuta a supuni imodzi ndi vinyo wosasa
- Mmodzi wa steak atatu ounce
- Gawo limodzi la theka la mbatata yosakaniza ndi botayi imodzi ya pat
- Chikho chimodzi chobiriwira nyemba
- Vinyo wofiira anayi
Njoka Yamadzulo
- Chokoleti yamdima imodzi ndi theka
Kodi ndondomeko ya chakudyayi ikuwoneka ngati ikupangitsa kuti mukhale okhutira tsiku lonse? Ngati simungathe, mungasinthe ndondomeko yanu ya chakudya kuti mukhale ndi zakudya zambiri zowonjezera zakudya zowonjezera , monga calories komanso masamba. Ngati ndondomeko yanu ya chakudya imakupangitsa kuti mukhale ndi njala tsiku lililonse, mwinamwake mukudula makilogalamu anu mobwerezabwereza.
Kumbukirani kuti ndibwino kuti muchepe pang'onopang'ono.
Onetsetsani kuti mumalowetsa malo omwe mumawachitira tsiku lililonse (pafupifupi makilogalamu 100) ndipo mukhoza kuyesa zokoma zokwanira kuti muzitha kuyang'anira shuga .
Imwani madzi ambiri. Galasi lalikulu la madzi liri ndi zologalamu zowonjezera, ndipo mukhoza kuyamwa ndi kagawo ka mandimu kapena laimu, kapena musankhe madzi owala ngati mukukonda fizz.