Kodi mumamva ngati ndinu woonda kwambiri? Ngati ndi choncho, mufunika kuwonjezera zakudya zakuthambo ngati mukufuna kulemera. Izi zimawoneka zosavuta, koma osati ngati mwatanganidwa kwambiri kuti musamadye, ndinu wamba wamba, kapena ngati muli ndi thanzi lomwe limakhudza kukhumba kwanu.
Nanga Bwanji Kufuna Kukhutira Kudya Kulemera?
Madokotala angapereke mankhwala omwe angakuthandizeni kukonda kudya. Amaphatikizapo anti-depressants, mankhwala a steroid, ndi mankhwala okhudzana ndi chamba. Mankhwalawa angakuthandizeni koma muyenera kugwira ntchito ndi dokotala kuti mudziwe zomwe zingakuchitireni zabwino. Pali zinthu zambiri zakuthupi zomwe zimati ndizofuna kudya koma sizikuwoneka kuti zilibe umboni uliwonse wobwezeretsa izi. Komabe, zinkonjezera zinc zingathandize ngati muli ndi kusowa kwa zinki. Apanso, ndizofunika kuti muwone dokotala wanu.
Kuwonjezera pa Kulemera kwa Kunenepa-Kupeza Zakudya
Ngati mulibe chilakolako chochuluka, mwinamwake mungachite bwino ngati mukudya zakudya zopsereza pang'ono tsiku lonse. Ngati ndi nthawi yomwe mwinamwake muyenera kuwonjezera kukula kwa chakudya chimene mukudya kale. Ziribe kanthu ngati mutadya chakudya chowonjezera kapena kuwonjezera kukula kwa chakudya chomwe mumadya, ndizo kwa inu, koma musagwere mumsampha wodyera. Sankhani kulemera-kupeza zakudya zomwe zimakhala zamphamvu kwambiri komanso zowonjezera. Mukufuna malingaliro ena? Onani zitsanzo 11 zosavuta zomwe zingakuthandizeni kulemera.
1 - Khalani ndi kagawo kakang'ono ka zokolola zambewu zonse ndi bokosi lakumwa pa kadzutsa
Njira imodzi yowonjezera makilogalamu anu ndiyokulitsa kukula kwa chakudya chanu. Yambani ndi chakudya cham'mawa cham'mawa ndipo mukhale ndi kagawo kakang'ono kapena awiri a supuni ya tirigu ndi batala . Nkhumba zonse ndizofunika kwambiri kuti zitsulo zawo zamtundu ndi mapeyala azikhala olemera kwambiri.
2 - Onjezani Chakudya Chowonjezera ku Omelet - ndipo Gwiritsani Ntchito Mazira Owonjezera
Omelets amapangidwa ndi mazira awiri kapena atatu, tchizi ndi zowonjezera zosiyanasiyana, kotero iwo ali ndi mphamvu zowonjezera. Onjezerani mavitamini owonjezera pogwiritsa ntchito tchizi pang'ono ndi dzira lowonjezera mu omelet yanu. Koma sungani chipinda chamagulu ena abwino monga sipinachi, tsabola, ndi anyezi, kapena mwinamwake bowa ndi tomato.
3 - Sakanizani Apple ndi Kutumikira Ndi Chotupa Chamadzi
Anthu ambiri sapeza zipatso zokwanira ndi ndiwo zamasamba , ndipo ngakhale ambiri a iwo ali otsika m'makilogalamu, simukufuna kuwasiya. Choncho pitirizani kuwonjezera ma calories omwe mumakhala nawo. Zakudya ndi zosangalatsa, ndipo mumapeza zakudya zambiri pamodzi ndi makilogalamu anu.
4 - Yonjezerani Sauce Sauces ku Green Veggies
Mayi anu anakuuzani kuti mudye zikopa zanu, ndipo iye anali wolondola. Mitengo yobiriwira ndi yobiriwira imakhala yodzaza ndi mavitamini, minerals, ndi fiber. Koma, iwo ali otsika kwambiri mu makilogalamu. Limbikitsani mphamvu yanu yowonjezera powonjezera tchizi kapena msuzi wa tchizi kuzinthu zomwe mumakonda zobiriwira.
5 - Onjezerani Nkhono Zophika, Zakudya Zambiri, Zipatso ndi Uchi kuti Zidye
Nazi chimodzi mwa malingaliro athu omwe timakonda. Yambani ndi mafuta okongola a Greek yogurt ndipo muonjezere gawo lopatsidwa la walnuts, amondi kapena pecans, kuphatikizapo oats ndi zipatso zomwe mumakonda zouma. Ikani pamwamba pake ndi supuni ya uchi, ndipo muli ndi zokometsera zokoma komanso zokoma kwambiri. Yagurt imakhala ndi mabakiteriya abwino omwe amathandiza kuti matumbo anu akhale otheka ndipo mtedza uli ndi mafuta opindulitsa ndikuwonjezera makilogalamu omwe mukusowa.
6 - Pamwamba pa Mbatata Yanu Ndi Mchere Wobiriwira
Mbatata ndi mbali yowonjezera, kotero iwo ndi magwero abwino a calories. Ikani makilogalamu powonjezera kirimu wowawasa. Mbatata imatenga mkaka woipa chifukwa imakhala ndi chakudya chambiri, koma thupi lanu limagwiritsa ntchito zitsamba zamagetsi ndi mbatata zili ndi mavitamini, minerals komanso fiber . Kirimu yamchere imaphatikizapo kashiamu pang'ono pamodzi ndi makilogalamu ena. Mukhozanso kuwonjezera makilogalamu ndi tchizi kapena gravy.
7 - Tengani Chikwama cha Mtsinje Wothandizira Chakudya Chosavuta
Kusakanikirana kwa mpikisano ndi chisakanizo cha mtedza, mbewu, mbewu zambewu ndi zouma. Mukhoza kugula msewu kusakaniza m'masitolo ogulitsa kapena kukhala nokha. Ndipotu mungathe kuwonjezerapo makilogalamu angapo powonjezera chikole chokoleti. Sungani msewu wanu kusakaniza mu thumba la pulasitiki kapena chidebe ndikuwanyamula ndi inu, kotero muli ndi chinachake chomwe mungasunge tsiku lonse.
8 - Mukhoza Kuwonjezera Mapuloteni Anu Intake (ndi Ma Calories) Ndi Mapuloteni Amapuloteni
Mapuloteni amakhala ofanana ndi kusakaniza koma pang'ono pang'ono. Mukhoza kupanga mapuloteni anu kapena kugula mipiringidzo iliyonse mu sitolo iliyonse yogulitsa zakudya kapena malo abwino. Onetsetsani chizindikiro Chachidule cha Nutrition kuti muone kuchuluka kwa makilogalamu omwe mukupeza potumikira.
9 - Idyani zigawo zazikulu za masamba otchira monga mbatata ndi chimanga chokoma
Chimanga chokoma ndi mbatata ndizo zamasamba zowonjezera, komanso zimakhala zowonjezera, kotero zimakhala zamakono kwambiri kuposa zobiriwira zobiriwira. Choncho, pamene simukufuna kusiya ku Brussels, broccoli, ndi kale, mumatha kumasuka mbatata ndi chimanga chokoma. Mbatata zabwino ndizonso.
10 - Imwani Mkaka Wonse, 100 peresenti Zipatso kapena masamba a masamba
Muyenera kumwa zakumwa tsiku lonse. Zakudya za sugar Sugy may be tempting, ndipo pamene ali ndi makilogalamu apamwamba, alibe china chilichonse chopatsa thanzi. Sankhani mkaka wonse kapena zipatso ndi ndiwo zamasamba kuti muwonjezere mlingo wanu wa tsiku ndi tsiku wa mavitamini ndi mchere.
11 - Sankhani Msuzi Wophika Pamwamba Pa Msuzi Wosavuta
Msuzi wobiridwa ndi oposa makilogalamu kuposa kumwa msuzi wochokera msuzi. Chophimba chachikulu cha msuzi wokoma ndi mikate yofunda imatha kupanga chakudya chokwanira kwambiri. Sungani mchere wanu wathanzi mwa kusankha kirimu wa broccoli, bowa wa kirimu kapena msuzi wofanana.
> Zotsatira:
> Anthu R, Nichols, W. "Kodi Tiyenera Kugwiritsa Ntchito Zopatsa Thandizo Kuti Tidye Odwala Okalamba?" J Fam Pract. 2007 September; 56 (9): 761-762
> Pisano M, > Hilas > O. "Kusokonezeka kwa Zinc ndi Taste kwa Okalamba Achikulire: Kubwereza Mabuku." Fufuzani Pharm. 2016 May; 31 (5): 267-70.
> University of New Mexico Padziko Lonse la Kansa. "Kuperewera Kwabwino / Kumverera Kwambiri Kumayambiriro (Kuyambira Kale)."