Kudya chakudya chochepa cha kalori kungamawoneke chokhumudwitsa komanso chovuta. Koma sizoipa ngati mutakonzekera ndi ndondomeko (ndi zakudya zambiri zamakono). Apa ndi momwe izo zakhalira:
Onani Dokotala Wanu
Nthawi zonse ndibwino kuti muyambe kufufuza thupi musanayambe kudya zakudya kapena zolimbitsa thupi. Makamaka ngati muli ndi thanzi labwino monga kuthamanga kwa magazi kapena cholesterol.
Yesani thupi lanu ndikupanga ndikusankha zolinga zanu. Mwachitsanzo, mukhoza kuyesa Thupi lanu la Mthupi (BMI).
Dziwani Zosowa Zanu Zamakono Zosowa
Gawo ili lidzakhala losiyana kwa aliyense ndipo lingasinthe kwa inu nthawi. Dziwani kuchuluka kwa makilogalamu omwe mumasowa tsiku lililonse kuti mukhale wolemera, kenaka kuchepetsa chiwerengerocho ndi makilogalamu 100 mpaka 500. Ndibwino kuyamba pang'onopang'ono ndi kuchepa pang'ono mu makilogalamu. Pambuyo pake, izi ndizo kusintha kwa moyo, osati chakudya chowonongeka. Ngati ndiwe wokondwa kwambiri pachiyambi, ukhoza kupeza vuto la kalori movuta kwambiri.
Pezani Zida Zokonza Zakudya
Kuti muwerenge calories, muyenera kudziwa kuchuluka kwa chakudya chomwe mukudya pa chakudya chilichonse. Yambani ndi khitchini ndi zina zotengera ndikuyesa zonse zomwe mumapereka, mpaka mutakhala omasuka kuyesa magawo anu. Kumbukirani kuti zakumwa zanu zikhoza kukhala ndi makilogalamu, kotero muyenera kuyesa zomwe mumamwa.
Sungani Zolemba Zakudya
Mudzawonjezera mwayi wanu wopambana ngati mukuwona zakudya zonse zomwe mumadya. Mukhoza kusunga diary yanu m'kabuku kapena kujambulanso webusaiti ya zakudya komwe mungalowetse chakudya chanu ndi ndalama zanu mu akaunti yanu yaumwini (ndi yachinsinsi). Pulogalamuyi imasungira mapulogalamu anu ndipo imapereka chakudya chanu tsiku ndi tsiku kuti mukhale ndi zakudya zowonjezera.
Ndipo ndi mfulu.
Sankhani Chakudya Chopatsa thanzi
Popeza mukuchepetsa kudya kwa kalori, muyenera kutsimikiza kuti kalori iliyonse imawerengeka, palibe malo ochulukirapo zakudya zopatsa thanzi zomwe zimadya zakudya zomwe zimakhala zowonjezera. Pitirizani kudya zipatso ndi ndiwo zamasamba. Sankhani mapuloteni oonda kwambiri .
Siyani Chipinda Chaching'ono Chachikazi
Ngakhale kuti palibe chakudya chochuluka cha zakudya zopanda thanzi, mungafune kudzipatsako makilogalamu okwana 100 mpaka 150 tsiku lililonse papepala, masapu pang'ono kapena mankhwala ena omwe mumakonda kwambiri. Ingokhalani otsimikiza kuti muziyang'ana magawo anu, kotero inu mosakayikira mumadya mochuluka kwambiri. Kwenikweni, mungathe kusankha zosamalidwa bwino m'malo mwa zakudya zopanda kanthu, monga chokoleti chakuda kapena galasi la vinyo wofiira, zonsezi ziri ndi antioxidants zomwe zingakhale zabwino kwa inu.
Bwerezerani Zomwe Mumadya
Pamene kulemera kwako kukupita, chofunika chanu cha calorie chidzachepa, ndipo muyenera kusintha kusintha kwa kalori mpaka mutakhala ndi thanzi labwino. Kumbukirani cholinga cha chakudya chochepa cha kalori ndi thanzi labwino; Musalole kuti kulemera kwanu kukhale kotsika kwambiri (pansi pa BMI zosakwana 18.5). Ngati BMI yanu ikuchepa kwambiri, muyenera kuwonjezera caloric yanu kudya pang'ono.
Musaiwale Kuchita Zochita Zolimbitsa Thupi
Kuchulukitsa ntchito yanu ya thupi n'kofunika kuti mukhale ndi thanzi labwino.
Ngati simukuchita masewero olimbitsa thupi, taganizirani za kulowa nawo masewera olimbitsa thupi , kapena kukhazikitsa malo opangira ntchito. Mukhozanso kuyenda, kuyenda kapena kuthamanga panja nyengo ikakhala yabwino.
Ganizilani zina mwa zinthu zomwe simuyenera kuchita, monga kugwiritsira ntchito chakudya cha chitonthozo kapena mphotho. Tsopano, ngati mwakonzeka, ine ndiri ndi zitsanzo zina za menyu otsika kwambiri kuti mupite:
Malangizo
- Konzani chakudya chanu ndi kusakaniza nthawi yambiri. Mukhoza kupanga mapulani a chakudya kwa masiku angapo kapena sabata ndikugwiritsa ntchito mapulani awo pokonzekera mndandanda wa zogulitsa.
- Idye pang'onopang'ono ndikutafuna zakudya zanu bwinobwino. Palibe chifukwa choti muthamangire chakudya chanu. Sangalalani pakamwa ponse.
- Imwani madzi ambiri. Thupi lanu limafuna madzi, ndipo madzi alibe mapulogalamu. Onjezani mandimu kapena magaimu a mandimu kuti mukhale ndi zakudya zina.
- Ndibwino kugwiritsa ntchito zakumwa zopatsa thanzi kuti musachepetse kudya kwa kalori; Komabe, muyenera kuganizira zakudya zabwino komanso osati zakudya zopanda shuga.
- Sankhani mapulogalamu omwe mumakonda kwambiri maphikidwe. Osadandaula, adakali okoma.