Pangani Pulogalamu Yomwe Mungagwiritse Ntchito Yanu Kuti Mukhale Wovuta Kwambiri Kutaya Thupi
Ambiri dieters amayembekezera kutsata ndondomeko ya kudya ndi malamulo ambiri. Ngakhale mutasankha pulogalamu yowonongeka yomwe imakulolani kuti mudye chilichonse chomwe mukufuna kuti chikhale chofunikira kuti muzitsatira malangizo ndi zoletsedwa. Koma kodi sikungakhale bwino ngati mutakhala ndi malire anu? Zolinga zanu zodzipangira zanu zikhoza kukhala zosangalatsa komanso zogwira mtima.
Chifukwa Chakudya Chakhala ndi Malamulo
Malamulo amapereka dongosolo. Tikasankha kulemera, nthawi zambiri timafuna kuti tichite zimenezi ndi nkhawa komanso khama. Pogwiritsa ntchito kayendedwe kake, kachitidwe ka zakudya kawirikawiri kaŵirikaŵiri ndi kophweka chifukwa sitiyenera kugwira ntchito mwakhama kuti tipeze dongosolo. Malamulo amatiuza zomwe tingadye, nthawi yoti tidye, ndi chakudya chochuluka.
Mchitidwe wodya zakudya zimaphatikizapo:
- Idyani chakudya chamadzulo ndi zakudya ziwiri zochepa tsiku lililonse
- Musadye chakudya cham'mawa
- Pewani kudya mukatha kudya
- Idyani x nambala ya makilogalamu pa tsiku
- Sungani chakudya chamagazidi peresenti peresenti
- Musadye nyenyeswa zoyera: mpunga woyera, mkate woyera, kapena pasta woyera
- Musamadye zakudya zopangira zosakaniza
Ambiri mwa malamulowa amadya chifukwa cha sayansi yabwino. Mwachitsanzo, anthu ambiri omwe akuyesera kuchepetsa thupi amachita bwino akamadya maola angapo . Podya chakudya chokwanira katatu ndi zakudya zochepa zokwanira tsiku lililonse, amasunga shuga awo mwazidzidzi ndipo amapewa njala yaikulu yomwe ingayambitse kudya.
Mofananamo, maphunziro akuluakulu owonetsetsa awonetsa kuti dieters amene amadya chakudya cham'mawa amatha kuchepetsa kulemera kwabwino ndi kulemetsa.
Koma chifukwa chakuti malangizo amodzi amagwira ntchito kwa munthu mmodzi sizikutanthauza kuti izo zidzathandizira wina. Ndipo nthawi zina zakudya zimayambitsa mavuto kuposa zabwino.
Chifukwa Chakudya Chakudya Chimawombera Chifuwa
Ngakhale kuti ena amatha kuyamikira kapangidwe ka zinthu, ena amaona kuti malamulo ali olemetsa kwambiri. Ngati kumverera koletsedwa kumayambitsa kupanikizika, dieter angayambe kudya kwambiri. Malinga ndi ofufuza a Harvard Health , nkhawa ingayimbikitse anthu kuti adye chakudya chambiri. Ndipo zakudya zomwe zinkakakamiza anthu kuti zisankhe ndizozikuluza mafuta ndi ma calories.
Ophunzira otayika amatha kuwona zodabwitsa izi mwa makasitomala awo. Aruni Nan Futuronsky ndi mphunzitsi woganizira komanso mmodzi mwa atatu omwe amaphunzitsa za Kripalu Approach Diet ku Kripalu Center Yoga ndi Health. Akuti malamulo angatipangitse kuti tizimva ngati tikulangizidwa:
Malamulo, mwachidziwitso, amayambitsa yankho lolondola / lolakwika mwa ambiri a ife. Pamene pali kunja, nthawi zambiri timatsutsana nazo. Zomwe ndikukumana nazo, ambirife timapindula kwambiri tikhoza kufotokozera lingaliro la "malamulo", kubwereranso lingaliro la "chilango", ndi kukhazikitsa dongosolo lathu lomwe limagwira kuchokera mkati.
Aruni amaphunzitsa ophunzira ake kuti azikhazikitsa malamulo awoawo. Pochita zimenezi, amagwiritsa ntchito chithunzi cha mtsinje womwe umathamanga mofulumira pakati pa mitsinje. Mabanki amapereka dongosolo kuti atsogolere kuyenda bwino kwa madzi. Monga ophunzira mu pulogalamuyi akukhazikitsa mtsinje wawo, amapanga njira yothandizira matupi awo kugwira ntchito mwamphamvu ndi mwakhama.
"Ndimakonda kulingalira lingaliro la kulenga zida za mtsinje; kukhazikitsa makhalidwe ena abwino, monga 'palibe chakudya pambuyo chakudya,' kapena 'palibe mankhwala a khofi mpaka kumapeto kwa sabata.' Mtsinjewo, tikhoza kuchita, kusonkhanitsa deta, kuyesa, kusintha, kusintha, ndi kulangiza.
Komabe, akuwonjezera kuti ndondomeko yokhazikitsa mtsinje ayenera kukhala woganizira komanso okoma mtima. "Kusintha kwabwino ndikokusonkhanitsa deta popanda chiweruzo, ndikuchita kusintha ndi kusasintha."
Mmene Mungapangire Zokonza Zanu-Zanu
Ngati simukuyankhira bwino malamulo odyetsedwa ndi ena , ndiye pangani nokha.
Njirayi ingatenge nthawi yochulukirapo kuposa kulembetsa pulogalamu pa webusaitiyi, koma mukhoza kukhala ndi ndalama zambiri pulogalamu yaumwini yomwe yapangidwa ndi inu.
Tara Stiles ndi mlembi wa buku lanu lokhazikitsa malamulo anu odyera zakudya ndi kupanga malamulo anu a Cookbook . Akuti pamene mukamakukondani, simungathe kuthandizira koma mukhale wowasamalira bwino kwambiri:
Zakudya ndi za wina, osati kwa inu . Yambani ndi kumverera kwanu. Yesani. Yesani zinthu. Onani zomwe zimakugwiritsani ntchito, ndikudzipangira chakudya chanu. Ndipo kuyembekezera kuti zinthu zisinthe.
Iye akusonyeza kuti kuwerengera kalori ndi lamulo limodzi lomwe inu mukufuna kuti muwone. "Timauzidwa kuti tiwerenge zopatsa mphamvu, koma kwa ambiri a ife, izi ndi zabwino kuti tisiye. Izi ndizofunikira chifukwa mbali zonse sizilengedwa ." Akulingalira kuti mumadya zakudya zenizeni zonse momwe mungathere, kuphatikizapo zinthu zambiri zomwe zimakula padziko lapansi. "Ganizirani mmene mumamvera ndi kuchitapo kanthu."
Pamene mukukhazikitsa pulogalamu yanu, dzifunseni mafunso ofunika kutsogolera ndondomeko yanu yophunzirira:
- Ndifuna liti mphamvu patsiku? M'malo modya nthawi yamadzulo, idyani zakudya zabwino pamene thupi lanu likusowa mafuta. Mwachitsanzo, ngati mukuchita masewera olimbitsa thupi musanapite kuntchito, perekani chakudya chamasana ndi zakudya zochepa zowonongeka . Ngati nthawi zambiri mumakhala wotanganidwa, m'mawa kwambiri, onetsetsani kuti mupatsa thupi lanu chakudya cham'mawa chopatsa thanzi . Pangani ndondomeko ya kudya imene ikukuthandizani.
- Kodi maganizo anga amatsogolera kudya? Kodi mumadya nthawi zambiri pafupi ndi anthu ena? Kodi mumadya kwambiri mukamachita mantha? Kodi mumadya kuti muthetse nkhawa? Ngati ndi choncho, fufuzani njira zothetsera nkhawa popanda chakudya . Chizoloŵezi cha kufalitsa kapena kusinkhasinkha chimagwira ntchito kwa anthu ena. Ena amafuna chisamaliro cha katswiri wathanzi yemwe ali ndi luso polongosola nkhani za kudya.
- Kodi ndikufunikira chakudya chotani kuti ndikhutire? Phunzirani kuganizira kudya. Ku Kripalu, ophunzira akulimbikitsidwa kuti azichita nawo chakudya cham'mawa. Panthawiyi, odyera amadya chidwi cha chakudya chawo, chakudya chamakono, komanso kusangalala popanda kudya. Mukamapepuka kuti muzisangalala ndi chakudya chanu mumatha kusiya musanakhale odzaza, kudya pang'ono, ndikumva kukhutira.
- Kodi ndimadya liti pazifukwa zina osati njala? Sungani buku la chakudya ndikulemba zolemba momwe mumamvera mukamasankha kudya. Kodi mumadya madzulo chifukwa chakuti mumatopa? Kodi mumamwa mofulumira m'mawa? Dulani makilogalamu osayenera komwe mungathe.
- Kodi ndimamva bwanji nditatha kudya zakudya zosiyanasiyana? Mukadzaza masamba obiriwira, zipatso ndi ndiwo zamasamba zowonjezera mavitamini, mafuta okoma, ndi mapuloteni owonda amachititsa thupi lanu kukhala bwino? Kodi zimamva bwanji mukasankha zakudya zogwiritsidwa ntchito kapena zakudya kuchokera ku zakudya zakudyera?
Pamene mukudziŵa bwino zomwe mumadya, mumakhala ndi mafunso anu. Ndiye pamene mukusonkhanitsa deta, yambani kumanga mtsinje wanu kuti mutsogolere kuwonetsetsa kwabwino kwa kudya.
Mawu Ochokera
Zochita zowonjezera mphamvu zokhudzana ndi mphamvu zokhudzana ndi kulemera ndi kulemera. Ngati mukufuna kulemera, muyenera kupanga chosowa cha kalori . Koma pali njira zosiyanasiyana zofikira cholinga chimenecho.
Mungapeze kuti kukonzekera ndondomeko yaumwini kumagwira ntchito bwino kwambiri pamoyo wanu. Ngakhale mutasankha ndondomeko ya zakudya zamalonda kapena pulogalamu ya kulemera kwa intaneti, mukhoza kuyisintha kuti mukwaniritse zosowa zanu. Mukakhala nawo, mumakhala ndi ndalama zambiri, khalani olimbikitsa, ndipo mukwaniritse cholinga chanu.