Sayansi Imasonyeza Njira Zosavuta Kwambiri Zosafa
Mukapempha katswiri wa zakudya za njira zabwino zowonjezera kulemera, mumakhala ndi mayankho osiyanasiyana. Choncho dieters nthawi zambiri amathera ma intaneti pafupipafupi kuyesera kupeza chakudya chabwino kwambiri , njira zatsopano zogwirira ntchito, kapena zowonjezera zowonjezera zolemera . Koma nthawi zambiri, mapiritsi ndi okwera mtengo kwambiri, zakudya zowonjezera ndi zovuta kwambiri, ndipo ntchitoyi imakhala yotopetsa kwambiri.
Ndiye kodi mumapeza bwanji pulogalamu yolemera kwambiri imene ingagwire ntchito? Kufufuza kwa sayansi kunawulula njira zabwino zowonjezera. Ndipotu, ofufuza anapeza zinthu zitatu zomwe mukufuna kuti mukhale wolemera.
Phunziro Limapereka Njira Zoposa Zowononga Zolemera
Ndiye zimatengera chiyani kuti uchepe? Malinga ndi ndondomeko yayikulu ya kufufuza kwa kulemera kwa zolemetsa zomwe zinafalitsidwa ku JAMA , obese dieters omwe adagwirizanitsa zinthu zitatu izi zinali zopindulitsa kwambiri polemera.
- Chakudya chomwe chinachepetsanso kudya chakudya ndi makilogalamu pafupifupi 500 patsiku
- Zochita zambiri zakuthupi monga kuyenda kwa mphindi 20-25 tsiku lililonse
- Thandizo lochokera kwa akatswiri ophunzitsidwa monga dokotala, namwino wolembetsa, kapena odyetsa olembetsa
Akatswiri ofufuza atafufuza zotsatira za maphunziro osiyana siyana a kulemera, adapeza kuti pamene dieters inachita chimodzi mwa zinthu zomwe zili pamndandanda koma osati zina zomwe sizinawayendere bwino. Ndipo ngakhale dieters amene amachita zinthu ziwiri zokha zochepa. Anthu omwe adataya kwambiri ndi omwe adagwirizanitsa zinthu zitatu izi: chakudya, masewera olimbitsa thupi, ndi chithandizo.
Njira Yabwino Yothetsera Kunenepa Kwambiri-Njira Yanu Yodzikonda
Mwinamwake zotsatira za phunziroli sizodabwitsa kwa inu. Ndipotu, kuti tikufunikira kudya pang'ono ndikusunthira zambiri sizomwe zimangokhala zovuta. Koma pali zochepa zochokera ku kafukufuku amene zingakhale zothandiza ngati mukuyesera kuchepa.
- Musaganize ntchito zomwe dokotala wanu angachite pa ulendo wanu wolemera. Dokotala wanu akhoza kukuthandizani kumvetsa momwe kulemera kwa thupi kumathandizira thanzi lanu . Angathe kupereka chithandizo ndi kutumiza kwa akatswiri ena monga a dietitian olembetsa omwe angakuthandizeni kuchepetsa kulemera kwa inu kapena katswiri waumoyo katswiri kuti asamalire matenda okhudza kudya. Thandizo limene mumalandira kuchokera kwa dokotala, namwino kapena olemba zakudya zowonetsera akhoza kukuthandizani kuti mukhalebe olimbikitsana komanso ngati mukukumana ndi mavuto.
- Muyenera kufufuza makolori anu. Ngati mukufuna kufikitsa phindu la kalori la ma calories 500 patsiku monga momwe mukufotokozera, muyenera kufufuza chakudya chanu, makamaka pachiyambi cha pulogalamu yanu. Apo ayi, simungadziwe ngati mukufika pachindunji chanu nthawi zonse. Ndipo kusinthasintha ndikofunika pamene mukuyesera kuchepa. Ndiye mumayesa bwanji ma calories? Ena amagwiritsa ntchito pulogalamu yamakono, koma ena amagwiritsa ntchito mapepala a mapepala kuti azikonzera chakudya ndi kulemba chilolezo cha kalori . Gwiritsani ntchito njira yomwe ikukuyenderani bwino. Pomalizira pake, ukhoza kuyesa manambala ndikugwiritsa ntchito njira yosavuta, monga kulamulira gawo. Koma kusunga makilogalamu kumayambiriro kwa pulogalamu yanu kungakhale kothandiza
- Kumbukirani kuti kulemera kwa thupi ndiko kusintha moyo wanu, osati zakudya zanu zokha. Ngati mutasintha zizolowezi zanu kuti mukhale ochepa , ndizo zabwino. Koma muyeneranso kusintha ndondomeko yanu ya tsiku ndi tsiku kuti muphatikize ntchito zokwanira zolemetsa ndipo muyenera kuyanjana ndi ena kuti athetse kusintha kwa maganizo komanso khalidwe .
Ndipo potsiriza, simungathe kuyembekezera zotsatira zazikulu mukangosintha pang'ono. Ngati mukufunadi kulemera, muyenera kuthana ndi ntchito zitatu ngati mukufuna kuona zotsatira zenizeni. Lembani kalori wanu wa tsiku ndi tsiku, yesani ntchito yanu ya mlungu ndi mlungu ndipo muzitha kuyankha kwa ophunzitsa wathanzi kapena akatswiri ena kuti mukwaniritse cholinga chanu cholemetsa ndi kulemera kwake.
Mawu Ochokera
Ngati mukufufuza pulogalamu yolemetsa, zingakhale zokopa kugwiritsa ntchito pulogalamu yomwe ikuwoneka yatsopano kapena yapamwamba. Mapulogalamu ambiri amalengeza kuti mungadye chilichonse chimene mukufuna ndipo simukuchepa. Koma phunziroli limatsimikizira-ndipo akatswiri ambiri okhutira zakudya amavomereza-kuti zakudya zopatsa thanzi, zakudya zokhudzana ndi kalori, kuchita masewero olimbitsa thupi, ndi kuthandizira maganizo ndi njira yabwino kwambiri yoperekera kulemera kwa thupi ndi kulemera kwamuyaya. Gwiritsani ntchito ndi wothandizira zaumoyo kapena katswiri wodziletsa kuti mupange pulogalamu yomwe mumakhala nayo yokhudzidwa kuti mukhale ndi chidaliro chotsatira pa moyo wanu.
Zotsatira
Wadden TA, Butryn ML, Hong Kong, Tsai AG. "Kuchiza Mankhwala Okhutira Odwala Odwala Opezeka Pamasamba Oyang'anira Maziko Oyamba: Kusanthula Kwambiri .." JAMA. 2014; 312 (17): 1779-1791.