Mmene Mungasamalire Kunenepa Popanda Kudya

Ngati mwakonzeka kuyamba kutaya thupi, koma simukufuna kutsatira ndondomeko yowonongeka, ndiri ndi uthenga wabwino. Mungathe kulemera thupi popanda kudya. Ingopanga kusintha kosavuta pazochitika zanu za tsiku ndi tsiku zomwe zingakuthandizeni kudya pang'ono pokhapokha muli pati ndi kulemera kwabwino.

Njira 10 Zothetsera Kunenepa Popanda Kudya

1. Musamwe zakumwa zanu. Zakudya zilibe masiku ano. Simungathe kumwa zakumwa zoziziritsa kukhosi kapena tiyi ya tebulo pamalo odyera popanda kupatsidwa mofulumira, kubwereza kwaulere, kapena kukhala ndi ufulu wodzipezera nokha. Kuti musamamwe zakumwa zamtengo wapatali tsiku ndi tsiku , sankhani tiyi wamchere, tiyi wosasakanizidwa, tiyi ya madzi kapena madzi oundana ndi spritz ya mandimu kapena laimu. Ngati palibe zosankha zomwe zikukutsani, dzipatseni galasi limodzi la "chinthu chenicheni" ndikumwa madzi okha pambuyo pake. Ma calories ochokera ku sodas ndi zakumwa zina zotsekemera zimaphatikizapo masentimita angapo pa nsana yanu ndi mapaundi ochuluka pa mlingo.

1. Idyani chakudya cham'mawa cham'mawa. Kutenga nthawi kungathandize kupewa zolakwitsa za calorie pamene tsiku likupita. Ngati mumadya chakudya cham'mawa, mungadwale chakudya chamadzulo cham'mawa, magawo oposa, zakudya zosayenera, komanso kudya , ngakhale usiku. Ngati simungadye chinthu choyamba m'mawa, chakudya chopatsa thanzi chopatsa thanzi, ndibwino. Ngati mulibe njala m'mawa, zikhoza kukhala chizindikiro kuti mukudya kwambiri pafupi ndi nthawi yogona. Ikani nthawi yodula kuti mudye madzulo (monga 7 pm) ndipo mwinamwake mumamverera ngati kudya mwa am
2. Imwani madzi ambiri tsiku lonse kuti mukhale hydrated. Mwamva nthawi zonse, koma mumayenera kugwiritsira ntchito magalasi asanu ndi limodzi mpaka asanu ndi atatu. Wosakayikira akhoza kulakwitsa chifukwa cha njala, kotero iwe ukhoza kufika pa chakudya pamene iwe uli ndi ludzu. Kudya zakudya zopanda madzi monga zipatso kudzakuthandizani kukhalabe hydrated bwino. Musachedwe kufikira mutamva ludzu kumwa; yesetsani kupukuta madzi tsiku lonse ndipo mungadabwe kuona kuti chilakolako chanu chikuwoneka ngati chimbudzi.

1. Onjezerani zosachepera zina zokolola kuti mukhale ndi zakudya zambiri monga momwe mungathere. Nkhumba ndi zipatso ndizochulukitsa zakudya komanso zimakhala zochepa. Mitundu yambiri imadzaza ndi mitsempha, kukuthandizani kuti mukhale odzaza. Samalani ndi mavitamini apamwamba kapena mavalidwe, batala, msuzi wa tchizi, ndi masamba othoka. Salsa, soups, ndi pasita msuzi ndizosavuta kugwira ntchito ndi mavitamini ambiri tsiku lililonse. (Tip: sungani khungu pa zokolola zatsopano, monga maapulo, pamene zingatheke ngati zili ndi zida zambiri.)

1. Pangani saladi yanu. Kukhala ndi saladi yapamwamba yokhala ndi saladi isanafike kuti chakudya chanu chidzakulepheretseni kudya. Tengani zitsulo zonse zomwe mumakonda, koma samalani powonjezerapo mafuta owonjezera omwe amawotcha tchizi kapena zojambula. Zokonzedweratu, zotsuka saladi zimapangitsa kuti kukhale kosavuta kuwonjezera saladi pa chakudya chilichonse popanda khama. Malo ambiri odyera chakudya chodyera amapereka saladi yamtengo wapatali, kapena masamba ena amakupatsani mwayi wosankhira saladi ku chinthu china chotsatira pogula chakudya "combo" kapena "mtengo".
2. Khalani wophika bwino. Yambani kuphika mwamsanga mukatha kudya kotero kuti muzitha kuchepetsa. Chew chingamu chokoma ngati peppermint kapena spearmint kotero pakamwa panu simudzakhalapo. Zakudya zopatsa thanzi zowonjezera zimathandiza kuchepetsa mafuta ndi ma calories.
3. Pitani ku mbewu. Mbewu zonse zidzakuthandizani kumverera motalika kwambiri kusiyana ndi zakudya zowonongeka . M'mawa, chimanga cholemera kwambiri ndizosankha mwanzeru, mofanana ndi oatmeal. Mchele wa Brown , mkate wambiri wa tirigu, ndi osakaniza tirigu onse ndi njira zabwino zodziphatikizapo mbewu m'nthawi yanu. Mkate wa mkate wonse wa tirigu umayenda bwino ndi saladi. Mchele wofiira wosakanikirana ndi wosakaniza ndi wosavuta kuwonjezera masana paofesi. Kapena sungani osakaniza tirigu omwe akusungidwa mudoki yanu pomwe madzulo mumchies akugunda.

1. Nthawi zonse muzidya zakudya zowonongeka bwino. Zakudya zonunkhira zomwe zili ndi zotsika kwambiri zimatha kugwiritsidwa ntchito ngati ndondomeko yosungira usiku ngati mulibe nthawi yokonzekera ndikuphika chakudya choyenera . Yesani kusankha zakudya ndi makilomita pafupifupi 300 mpaka 350. (Tipangizo: Ngakhale zina mwazomwe timasankha zakudya zamtundu wathanzi zimakhala zabwino kwambiri, choncho onetsetsani kuti muonjezere saladi yosungunuka kapena masamba osakanikirana, osakanikirana ndi osungunuka.
2. Sankhani zakudya zomwe zingakuthandizeni kuti mukhale okhutira nthawi yaitali. Ngakhale mapuloteni ndi mafuta akuthandizani kuti mukhale ndi nthawi yaitali kuposa chakudya chokhachokha, mapuloteni mwachibadwa amakhala ndi makilogalamu ochepa pa ounce kuposa mafuta. Mazira, nyama zowonda , nkhuku zopanda khungu , ndi mkaka wamakono wa mkaka ndizopuloteni zabwino. Zakudya zozizwitsa zokometsera monga yogurt , dzira yophika, tchizi kapena tchikasu zimakupatsani mphamvu zowonjezera komanso kuthetsa njala. Mbewu zonse zimakhalanso ndi mapuloteni, kotero mungapeze kuphatikizapo mapuloteni a nyama kapena a mkaka ndi carb yovuta monga ufa wosakaniza tirigu kapena mkate wonse wa tirigu kuti ukhale wogwira mtima kwambiri poteteza mphamvu ndi njala. Ngati simukudya nyama kapena mkaka, palinso mitundu yambiri ya mapuloteni, monga nyemba, nyemba, ndi mtedza.

1. Pezani zina "Zs." Kodi mukudziwa kuti kupuma mokwanira kungakuthandizeni kuti muchepetse thupi? Kusagona mokwanira kungakupangitseni kudya nthawi zambiri kapena kusankha zosayenera. Poyesera kuthetsa kumverera groggy, timakonda mwachibadwa kufika ku calorie yapamwamba, zakudya zamtengo wapatali . Kugona mokwanira kumatsimikiziranso kuti mumakhala ndi mphamvu zokwanira kuti muzitha kuchita masewera olimbitsa thupi komanso kuti muzigwira bwino ntchito yanu. Ngakhale simungathe kuwonjezera maola owonjezera, khalani ndi nthawi yopanda kanthu, yesani kupuma mokwanira, kuwerenga, kapena kumvetsera nyimbo zosangalatsa tsiku ndi tsiku. Kupanga mfundo kuti mupumule kwambiri kungathe kusunga maganizo - makamaka kudya-kupanikizika.

_{* Kusinthidwa ndi Malia Frey, Wofufuza Wolemera Kwambiri}