Ngati mwakhala mukuyesera kuti muchepetse kulemera kwake kwa nthawi yaitali, mungakhale bwino kwambiri poyang'anira makakiteriya anu. Ngakhale mutasunga magazini yowonjezera chakudya , mwinamwake muli ndi lingaliro lovuta la zomwe mukudya ndipo mwinamwake lingaliro lalikulu la zakudya zomwe mukudya.
Koma pali malo amodzi omwe nthawi zambiri timaperewera ndipo tiri mu makina omwe timamwa.
Zida zamadzimadzi, juisi, ndi smoothies zikhoza kuwonjezerapo mafuta owonjezera, koma mowa ndi mdani wathu wamkulu, akuyenda bwino kwambiri, mwina sitingadziwe kuti ndi ndalama zochuluka zotani zomwe tikuzitenga.
Ngati cocktails ndi gawo la chakudya chanu nthawi zonse ndipo mukuyesera kuchepetsa thupi, kudziŵa zambiri komanso momwe mumamwa kumapangitsa kusiyana.
Kumwa, Kutaya Kwambiri, ndi Thanzi Lanu
Ngati mumamwa mowa mwauchidakwa, zomwe zimatanthawuza ngati zakumwa ziwiri tsiku limodzi kwa amayi kapena zakumwa zakumwa kwa amayi, maphunziro ena apeza zothandiza zathanzi monga:
- Kuchepetsa chiopsezo cha matenda a mtima
- Kuchepetsa chiopsezo cha sitiroko ischemic
- Kowopsa kwa kufa kwa matenda a mtima
- Kuopsa koopsa kwa matenda a shuga
Inde, pali njira zinanso zothetsera zinthu zonsezi popanda kutulutsa galasi. Kuchita masewera olimbitsa thupi, chifukwa chimodzi, ndipo moyo umasintha monga kusiya kusuta ndi kudya zakudya zabwino.
Ngakhale pangakhale phindu linalake lakumwa mowa mopitirira muyeso ndipo, ndithudi, ambirife timangosangalala nazo, pali zina zosokoneza, kuyambira ndi nsalu yanu.
Izi sizikutanthauza kuti musiye kumwa mowa, koma kusankha zakumwa zosiyana ndi kuchepetsa kumbuyo kungapangitse kusiyana.
Momwe Mowa Ungagwiritsire Ntchito Pa Mapaundi: Calories Wowonjezera
Imodzi mwa zotsatira zooneka bwino za mowa ndikuti imapatsa zakudya zowonjezera zakudya. Ngakhale ambirife tiri ndi makina omwe timadya, nthawi zambiri sitidziwa kuchuluka kwa makilogalamu athu oledzeretsa.
Ngakhale mowa ulibe mafuta, uli ndi makilogalamu 7 pa gramu. Izi ndizoposa mapuloteni ndi carbs, zomwe zonsezi zili ndi makilogalamu 4 pa gramu.
Kuti mudziwe zomwe mumamwa, onani ndandanda yachidule ya cocktails. Kodi zakumwa zomwe mumakonda zimakhala ndi zowonjezera zambiri kuposa momwe munaganizira?
- 1 akhoza (12 oz) Beer - 135-145 makilogalamu
- 1 ikhoza (12 oz) Kuwala Mowa - makilogalamu 101
- 1 galasi (5 oz) Wofiira kapena White Wine - makilogalamu 120 kapena kuposa
- Gulu 1 (1.5 oz) Gin, ramu, vodka kapena whiskey - makilogalamu 97
- 1 galasi (6 oz) Zachilengedwe - makilogalamu 143
- Galasi imodzi (4.5 oz) Pina Colada - makilogalamu 262
- Galasi imodzi (2.2 oz) Martini - makilogalamu 135
Ndipo ngati muli ngati ambiri a ife, simukuyesera pamene mumatsanulira galasi la vinyo. Magalasi angapo a vinyo kapena mowa akhoza kuwonjezera mosavuta makilogalamu opitirira 300 pa zakudya zanu, zomwe zimakhala zofanana ndi kuthamanga kwa 150-lb. munthu.
Kukhala ndi zakumwa zochepa pambuyo pomaliza ntchito kungathe kuthetsa ntchito yonseyi. Komabe, siziyenera kukhala choncho ngati mukufuna kukonzekera. Ngati mukudziwa kuti mudzakhala ndi zakumwa pang'ono, ganizirani kugwira ntchito kwa nthawi yayitali ndikudya chakudya chamadzulo masana kuti muwononge zakudya zowonjezerapo.
Kuwonjezera Chakudya
Kafukufuku wina amasonyeza kuti mowa ukhoza kwenikweni kukondweretsa chilakolako, makamaka mu nthawi yochepa.
Izi ndizowona makamaka mukakhala pa phwando kapena phwando linalake limene mukuyesa kudya kulikonse kumene mumatembenuka. Zimandivuta kupewa mafuta kapena zakudya zowonjezereka mukakhala osakwiya, koma kuwonjezera mowa ndi kuwonjezeka kwa chakudya ndipo zingakhale zosatheka.
Ndipo mukamaganizira za chakudya chamatabwa monga nkhuku, nkhuku yokazinga, ndi zikopa za mbatata, mumaphatikizapo zowonjezera zambiri. Mapiko ang'onoang'ono okazinga nkhuku ali ndi makilogalamu pafupifupi 90, ndipo izi sizikuphatikizapo msuzi kapena tchizi tomwe timapaka zomwe mungakhale mukuzilowetsamo.
Chilolezo Cholowetsa
Sikuti mowa umangowonjezera zopatsa mphamvu, zimapangitsa kuti kukhale kovuta kuti ukhale ndi zakudya zabwino .
Zimatengera mphamvu yaikulu ya mlingo kuti iwononge zakudya zamakono komanso zomwe zimafuna mphamvu. Kafukufuku wina wofalitsidwa mu Bungwe la Social and Psychology Review wasonyeza kuti zochita za kudziletsa, monga kudula chidutswa cha chokoleti cha ndodo ya karoti kumatha kuchepetsa miyeso ya shuga, kutisiyitsa ife pangozi pamene sitingathe kulamulira zosankha.
Kuwonjezera mowa ku zitsulo zosakaniza zomwe mphamvu zimapangitsanso kwambiri, kukulepheretsani kuganizira zakudya zanu kusiyana ndi kukhutiritsa zokhumba zanu. Pambuyo pa zakumwa zochepa, zakudya zabwino zomwe mwakhala mukutsatira mwadzidzidzi sizikuwoneka ngati zofunika kwambiri.
Tsiku Lotsatira
Usiku womwa mowa, ngakhale uli wochuluka kwambiri, osati masamba okha omwe mumakhala osatetezeka ku mayesero, angakulepheretseni kuti mukhale otopa kapena osagwira ntchito tsiku lotsatira. Pamene muli osowa, muli otayika, osasamala komanso osasamala-zinthu zonse zomwe zimapangitsa kuti musamaphunzirepo ntchito.
Kupewera masewera olimbitsa thupi kumatanthawuza kuti simukuwotcha mafuta owonjezera, omwe sangakuthandizidwe ndi zolinga zanu zolemetsa.
Kupewa Kulemera Kumapindula ndi Mowa
- Dziwani zomwe mumamwa ndi kuchuluka kwake komwe mumamwa : Pezani zakumwa zomwe mumazikonda kwambiri. Icho chokha chingakulimbikitseni inu kupeza malo mmalo mwa zakumwa zakumwa zapamwamba. Mwachitsanzo, margarita akhoza kukhala ndi makilogalamu okwana 550 pamene galasi la vinyo liri ndi makilogalamu pafupifupi 150.
- Imwani madzi pakati pa zakumwa : Kukhala ndi madzi ambiri pakati pa zakumwa zoledzeretsa zingakuthandizeni kuti musamamwe mowa kwambiri ndikukupangitsani kukhala osungunuka. Izi zingathandize kupewa kansalu tsiku lotsatira ndipo zimathandiza kuti ma calorie ayambe kulamulira.
- Dziwani malo anu ofooka : Ngati mumadziwa kuti mumakonda kumwa mowa kwambiri komanso kudya kwambiri pamaphwando, konzekerani nokha. Idye chakudya choyenera kapena chotukuka musanapite kukaonetsetsa kuti simukumwa pamimba yopanda kanthu, yomwe imafulumira kuledzeretsa. Sungani musanapite kunja, kumwera kapu kapena madzi ambiri. Nthaŵi zina kungodzaza sikudzasiya malo ochepa.
- Ganizirani za zolinga zanu : Kutembenuka pansi kuti kukonzanso kungakhale kovuta panthawiyi, koma mudzakondwa mutachita pamene mudadzuka tsiku lotsatira, mukutsitsimutsidwa ndi okonzeka kuntchito yanu.
- Pewani zakumwa zapamwamba : Zakudya zoyipa kwambiri ndi mazira (340 calories), Tea ya Long Island Iced (mpaka 800 calories), ndi margaritas (mpaka ma calories 700). Kawirikawiri, zakumwa zomwe zimaphatikizapo osakaniza monga zokoma ndi zosakaniza zosakaniza, madzi, kapena tonic adzakhala ndi zopatsa mphamvu zambiri. Ngati mutenga zakumwa zoledzeretsa, khalani ndi koda kabasi m'malo mwa tonic, yomwe ili ndi makina ochepa.
Mofanana ndi china chirichonse, kudzichepetsa ndichinsinsi kwambiri kuti mukondwere ndi cocktails ndikuwona kulemera kwanu. Patsani mowa momwe mumachitira zinthu zina mu zakudya zanu; ndi chinthu chomwe mungasangalale nthawi ndi nthawi popanda kupitirira.
Zotsatira:
Crandall JP, Polsky S, Howard AA, et al. Mowa wambiri komanso shuga amaika pangozi m'ndondomeko yoteteza matenda a shuga. Am J Clin Nutr. 2009; 90: 595-601.