Pangani Zomwe Mungasinthe Kuti Musamawononge Kunenepa Kwambiri
Ambiri amatha kuchepetsa kulemera ndi ulamuliro wa 80-20. Sizowona kuti mapulani olemera, koma 80-20 amagwira ntchito. Ngati mudana ndi zotsatira zowonjezera chakudya, simukufuna kuwerengera zakudya kapena chakudya, ndipo simungathe kupeza nthawi yokhala ndi zovuta zowonjezereka, ndiye kuti chakudya cha 80-20 chingakhale choyenera kwa inu.
Chimene chiri
Mfundo ya 80-20 ya kudya zakudya zabwino ndi imodzi mwa njira zosavuta kuti ufikire ndi kusunga thupi loonda. Cholinga chophweka chimafuna kuti mudye chakudya choyera 80 peresenti ya nthawi ndikupatsanso "zakudya zosangalatsa" nthawi 20 peresenti. Ndondomekoyi imakupatsani chisangalalo nthawi zonse popanda kumva kuti ndinu wolakwa omwe anthu amamva nthawi zambiri pamene "amanyenga" pazinthu zamakono. Kwa anthu ambiri, iyi ndi njira yabwino kwambiri yodyera zakudya zabwino komanso moyo wathanzi.
Mphamvu
Ngakhale kukhala kosavuta ndi kophweka kwa dongosololi kumapanga zakudya zabwino kuti zisawonongeke, mapulani 80-20 sangapereke chosowa cha calorie chofunikira kulemetsa kwa aliyense. Kaya muli ndi zolemera payekha kapena ayi, zimadalira zinthu zingapo:
- Choyamba chanu. Ngati zakudya zanu zamakono zimaphatikizapo kudya zakudya zamtengo wapatali zamatenda, tsiku lililonse, ndiye kuti chakudya cha 80-20 chingakuthandizeni kuchepetsa thupi, makamaka poyamba. Zakudya zoyera (80%) zidzafuna kuti mudye chakudya chochepa cha kalori nthawi zambiri. Muzitsatira zakudya zopatsa thanzi kwambiri ndi zosankha zabwino ndikupanga zosankha zabwino pa nthawi ya chakudya. Chotsatira chiyenera kukhala kuti inu mumadya kudya kwambiri zopatsa mphamvu zonse komanso zochepa.
Komabe, ngati zakudya zanu zamakono zili ndi thanzi labwino, simungathe kuona kuchepa kwa kalori kwakukulu kokwanira kutaya thupi. Mungafunikire kufufuza momwe mukudyera caloriki ndikusintha mphamvu yanu kuti muchepe thupi.
- Kaya mukuchita bwino kapena ayi. Ulamuliro wa 80-20 sichifukwa chodyera kapena kudyetsa. Pazomwe mumasungira masiku 20%, muyenera kumayesetsabe . Kusintha kokha ndiko kuti simuli okhwima pa zosankha zanu zakudya. Mwachitsanzo, pa tsiku limodzi la 20%, mungasankhe kukhala ndi chidutswa cha keke ya chokoleti mukatha kudya. Ndizomveka. Koma ngati mutadya magawo atatu a keke, simukutsatira ndondomeko ya 80-20 ndipo simungathe kuona kusintha kulikonse.
- Zomwe mukuchita. Ulamulilo wa 80 ndi wangwiro kwa anthu omwe amachita nawo pulogalamu yochita masewera olimbitsa thupi ndipo ali ndi nthawi yogwira ntchito (ngati si yonse) ya sabata. Zochitazo zimathandiza kuti muzitha kuwonjezera zakudya zowonjezera zomwe mumadya pa masiku 20%. Ngati simukugwira ntchito mwakuthupi ndipo simukuchita masewera olimbitsa thupi, ndiye kuti kuchepa kwa kalori komwe kumapangidwa ndi zakudya sikungakhale kofunikira kuti pakhale kusintha.
- Ndandanda yanu. Anthu ambiri omwe amadya ndondomekoyi amadya chakudya choyera mkati mwa sabata ndikusankha zakudya zawo pamapeto a sabata. Koma ngati sabata lanu liyamba Lachisanu ndikumaliza Lolemba, simukuchitadi chakudya cha 80-20. Kuti muchepetse thupi lanu muyenera kutsimikiza kuti 20% yanu ndi 20% yokha. Izi zikufanana ndi masiku 1½ pa sabata kapena pafupifupi 4 chakudya masiku asanu ndi awiri.
Malangizo Okuthandizani Kuti Mupeze Zotsatira
Kuti muchepetse kulemera kwa mlingo umodzi pa sabata, muyenera kupanga chosowa cha calories pafupifupi 3500 calories. Ngati chakudya cha 80-20 sichikuthandizani kuti muchepetse thupi, pangani kusintha kumeneku kuti mupange chosowa cha calorie ndikuwona zotsatira:
- Muzichita masewera tsiku lililonse. Aliyense amene akuyesera kuchepetsa thupi ayenera kuchita masewera olimbitsa thupi tsiku ndi tsiku. Koma masewera olimbitsa thupi tsiku ndi tsiku ndi ofunikira kwambiri ngati mukudya ndondomeko, monga mapulani 80-20, omwe akuphatikizapo zakudya zamakono komanso mafuta apamwamba.
- Kuwerengera kalori ngati kuli kofunikira. Ngati chakudya cha 80-20 sichigwira ntchito mkati mwa masabata angapo oyamba, sungani magazini ya chakudya kwa masiku osachepera asanu ndi awiri. Ganizirani zakudya zanu za caloriki ndikuziyerekeza ndi zosowa zanu za caloriki . Pangani ndondomeko pa dongosolo lanu lodyera kapena pazomwe mukuchita kuti mupange chilolezo cha calories pafupifupi 500 calories patsiku.
- Yesetsani kugawa gawo. Njira yabwino yopangira chosowa chanu cha calorie ndiyo kuchita mbali yolamulira . Pa masiku anu odyera oyera, mungakhale mukupanga zakudya zazikulu koma ngati mudya chakudya chochulukirapo mumalepetsa kapena kuchepetsa kulemera. Kuwongolera gawo kumakhala kofunika kwambiri pa masiku 20% pamene mukudya zakudya zamakono.
- Sinthani dongosolo la 90-10. Ngati mumagwiritsira ntchito gawo limodzi ndikuchita masewera olimbitsa thupi nthawi zonse ndipo simungathe kupanga chosowa cha calorie kuti muchepetse kulemera, kenaka musinthe zakudya 80-20 pa dongosolo la 90-10. Mukupitirizabe "kupuma" pa sabata, koma mmalo mopumula zakudya zanu kusankha zakudya 4, mumadya zakudya ziwiri zomwe zimapereka indulgences zingapo.
Ulamulilo wa 80-20 sagwira ntchito kwa aliyense, makamaka anthu omwe akuyesera kuchepetsa thupi. Ngati chakudya sichigwira ntchito ngakhale mutasintha, mungafunike pulogalamu yolemetsa yolemera kwambiri. Fufuzani mapulogalamu ena oti mupeze zakudya zabwino kwambiri.