Mmene Mungapitirizire Kutaya Kwambiri Kwambiri

Tsatirani njira zosavuta kuti mapaundi asabwerere

Kutaya thupi n'kovuta. Koma dieters amakhalanso ndi vuto loti amatsutsana nawo kuti apambane. Ochita kafukufuku amayerekezera kuti pafupifupi 20 peresenti ya dieters amakhalabe ndi kulemera kwa thupi pambuyo pa chakudya. Kodi iwe udzakhala mmodzi wa iwo?

Mmene Mungasungire Kutayika Kwambiri Kunene Kudatha Kudya

Poonjezera mwayi wanu wolemetsa pokhapokha mutadya zakudya, konzekerani gawo lotha msinkhu mutatha kukwaniritsa cholinga chanu cholemera.

Panthawiyi, pangani ndondomeko zomwe mukuchita pamoyo wanu ndikuwonetsetsani zotsatira zake payeso. Kusintha kwadzidzidzi kungayambitsenso kulemera .

Gawoli limakhalanso nthawi yabwino yodziwa kudya ndi kuchita masewera olimbitsa thupi omwe mudaphunzira pamene mukudya kuti muthe kusunga nthawi yaitali. Mwachitsanzo, ofufuza apeza kuti dieters omwe amaletsa kulemera kwawo ndi omwe amapitiriza kukhala ndi zakudya zochepa kwambiri ndi zipatso ndi ndiwo zamasamba. Ngati mutembenuza zizoloŵezi zabwino za zakudya m'zochita zamakhalidwe abwino, mumatha kuchepetsa kulemera

10 Zomwe Mungachite Kuti Mukhale Wolemera

Zizolowezi khumi m'munsizi zidzakuthandizani kuchoka pa gawo la zakudya, kupyolera mu gawo lachidule komanso potsiriza mu gawo lokonzekera, komwe kulemera kwanu kukukhazikika. Kuti mukhale ndi mwayi wopambana, mutha kuika zizoloŵezi izi mmaganizo mwanu pamene mukuyenda ulendo wonse.

1. Kutaya thupi kochepa kumagwira ntchito bwino. Madokotala amalimbikitsa kuti dieters iwonongeke kuposa mapaundi awiri pa sabata. Njira yowonetsetsa imeneyi imathandiza odwala kupeŵa ngozi zomwe zimayambitsa vuto lolemera. Zimathandizanso kuti dieter aphunzire kudya zatsopano zomwe zingateteze kulemera kwao m'kupita kwanthawi. Kuwongolera gawo, kuyamwa bwino , kuchita masewero olimbitsa thupi ndi kuwerenga zolemba za zakudya ndizofunika kwambiri zomwe mungadziwe ngati mutasankha njira yochepetsera kulemera kwa thupi.

1. Pangani pang'onopang'ono kuchoka pa malo odyetsera. Mukamaliza kulemera kwanu, chinthu chovuta kwambiri chomwe mungachite ndicho kuyambiranso kudya zakudya zakale. Kumbukirani kuti izi ndizo kudya zomwe zinachititsa kuti phindu likhale loyamba. Ndizomveka kuti pang'onopang'ono uwonjezere zakudya zamakono , komabe akatswiri amati akuwonjezera makilogalamu 200 pa sabata mpaka kulemera kwanu kukukhazikika.
2. Sungani mamembala nthawi zonse ndi gulu lanu la zamankhwala. Wothandizira zaumoyo wanu kapena katswiri wodziwika bwino amatha kudziyeza kuchuluka kwa mafuta anu kapena kuyesa BMI yanu kuti muwonetsetse kuti nambala yanu ikhale yathanzi. Adzathanso kuthana ndi mavuto azaumoyo omwe amayamba pamene mawonekedwe a thupi lanu asintha.
3. Khalani ogwirizana ndi magwero anu othandizira. Anthu omwewo omwe anakuthandizani pakadyedwe ka zakudya adzakuthandizani kukhalabe ndi kulemera kwanu. Iwo ali pamalo abwino kwambiri kuti alemekeze kukula kwa zomwe mukuchita ndipo akukupatsani inu chikumbutso chofatsa ngati simukuzindikira kuti mukupambana. Kulankhulana ndi iwo ndikuwapatsa chilolezo kuti apereke malangizo olemekezeka ngati akufunikira.
4. Pitirizani kudzipanikiza ndi zolinga zatsopano. Tsopano popeza mwazindikira mavuto omwe mukukumana nawo, khala pazipunono zanu mwa kukhazikitsa cholinga chatsopano. Sichiyenera kukhala chogwirizana ndi kulemera kwa thupi. Kukwaniritsa zolinga zonse zazing'ono komanso za nthawi yayitali zidzakuthandizani kukhalabe ndi chidaliro chokwanira.

1. Khalani ophunzira. Tengani makalasi ophika bwino, pitani ku masemina a zaumoyo ndipo muchite nawo masewera olimbitsa thupi. Yambani ndi zikukumbutso za zomwe kukhala ndi moyo wathanzi kumatanthauza kwenikweni. Mungafunenso kukhalabe pa intaneti.
2. Khalani wothandizira. Njira imodzi yabwino yophunzitsira ndikuphunzitsa luso lanu lotha kulemera kwa newbie. Mwa kukhala wothandizira, mudzafunikanso kuti mukhalebe pamwamba pa kafukufuku watsopano.
3. Kuchita masewera olimbitsa thupi. Kafufuzidwe ka kulemera kolemera kwamuyaya kumasonyeza kuti kuchita masewera olimbitsa thupi ndi chimodzi mwazidziwitso zabwino za nthawi yayitali. Mphindi 30 kapena 60 zochita masewera olimbitsa thupi tsiku ndi tsiku zidzasunga thupi lanu ndi maganizo anu onse.

1. Idyani chakudya cham'mawa. Kafukufuku apeza kuti anthu omwe amadya kadzutsa amakhala opambana polemba mapaundi. Onetsetsani kuti chakudya chanu cham'mawa chimakhala ndi mbewu zonse komanso chitsime cha mapuloteni .
2. Dziyeretseni nokha. Sungani mlingo mu bafa yanu ndikugwiritsirani ntchito kamodzi pa sabata . Kafukufuku amasonyeza kuti kuwona kulemera kwanu nthawi zonse ndizozoloŵezi zomwe zimagawidwa ndi anthu omwe amaletsa kulemera kwake.

_Zotsatira:

_{James W Anderson, Elizabeth C Konz, Robert C Frederich ndi Constance L Wood. "Kulemera kwa nthawi yaitali-kuperewera kwachisamaliro: meta-kufufuza maphunziro a US." Journal of American Clinic Nutrition Vol. 74, No. 5, 579-584, November 2001.}

_{James W. Anderson, MD, Satit Vichitbandra, MD, Wei Qian, MS ndi Richard J. Kryscio, PhD. "Kulemera Kwambiri Kwambiri Kwambiri Kwambiri Pambuyo pa Pulogalamu Yambiri ya Kulemera Kwambiri." Journal ya American College of Nutrition December 1999 vol. 18 no. 6 620-627.}

_{Mapiko a RR, Phelan S. "Kutaya kwa thupi kwa nthawi yaitali." American Journal of Clinical Nutrition 2005 Jul; 82 (1 Suppl): 222S-225S.}

_{Kuchepetsa Kunenepa. Chakudya Chopatsa Chakudya.Gov Kupezeka: November 29, 2011. http://www.nutrition.gov/weight-management}

_{Ntchito Yathupi ndi Kulemera Kwambiri. Mndandanda wa Zowononga Zolemera, Dipatimenti ya Zaumoyo ku United States. Zapezeka: November 25, 2011. http://win.niddk.nih.gov/publications/physical.htm}