Ochepa pang'onopang'ono popanda kudya zakudya zolimbitsa thupi kapena zolimbitsa thupi
Kodi mukudziwa kuti pali njira zosavuta zochepetsera? Sikuti aliyense ali ndi ndalama za zakudya zamalonda zamtengo wapatali, wophunzitsa mwiniwake kapena utumiki wopereka chakudya. Ndipo mwina simungakhale ndi mphamvu yokhala ndi calorie yowerengera nthawi yaitali. Koma izi sizikutanthauza kuti simungasinthe thupi lanu. Gwiritsani ntchito njirazi zosavuta kuti muchepetse thupi komanso kuchepa popanda kukangana kapena ndalama.
1 - Phunzirani Kuwerenga Malemba
Njira yosavuta yochepetsera thupi ndiyo kumvetsera zolemba za chakudya . Ngati mukufuna kuwerengera bwino ma calories mukufunikira luso limeneli. Muyenera kudziwa momwe mungapezere zakudya zamakono komanso zofunika kwambiri, kukula kwake . Koma samalani chifukwa zina mwazinthu siziri zolondola nthaŵi zonse. Kuyerekeza malemba ndi kofunika kwambiri pofuna kupanga zosankha zabwino kwambiri zomwe zimafunika kuti muchepetse kulemera.
2 - Idyani thanzi labwino
Mutha kuthandizira kudya ndi kusunga miyeso ya shuga mwa kudya zakudya zopatsa thanzi maola atatu alionse. Kupeza njala yambiri kumapweteketsa pamene mukuyesera kudya bwino komanso kuyesetsa kuchita nawo mbali. Onetsetsani kuti mukudziwa kuchuluka kwa makilogalamu omwe amachokera ku zakudya zopangira zakudya zokwanira, ndiye kuti mukhale ndi zakudya zopatsa thanzi zokhutiritsa, monga apulo ndi zina zotsekemera za cheddar tchizi.
3 - Nkhanza Njala ndi Fiber
Zakudya zokhudzana ndi mchere zimapanga zambiri kuposa kupereka zakudya zomwe zimapangitsa thanzi lanu kukhala bwino komanso kuchepetsa chiopsezo cha matenda. Zingakuthandizenso kuchepa thupi . Iwo mwachibadwa amakhala otsika kwambiri, kotero inu mukhoza kudya zochuluka za iwo ndi kukhala ndi malo ochepetsetsa mu zakudya zanu za zakudya zoperewera zochepa. Kuphatikizanso apo, zida za zakudya zonse ndi zokolola zidzakuthandizani kuti muzimva nthawi zonse (zomwe zimakuthandizani kuti muzilamulira magawo ndi kupewa kudya pamene simuli ndi njala ) ndipo zotsatira zake, kulemera.
4 - Idyani Zakudya Zathanzi
Njira imodzi yochepetsera kulemera ? Kudya chakudya. Anthu ambiri amaganiza kuti kudumpha chakudya kapena awiri ndi njira yabwino kwambiri yodula zakudya. Koma pamapeto pake nthawi zambiri amalephera kulemera . Mudzadya kwambiri kapena kudya mowa kwambiri ngati simudya chakudya nthawi zonse. Konzani zakudya zabwino zomwe zimapanga dongosolo lanu labwino la kudya m'malo.
5 - Imwani Madzi Ambiri
Madzi amathandiza kuchepetsa kulemera mu njira zingapo. Choyamba, kumwa mowa madzi kungathandize kuchepetsa kupweteka. Kuwonjezera apo, m'malo mwa zakumwa zomwe zimapangitsa kulemera kupindula ndi madzi amachepetsa makilogalamu mazana. Ndipotu, ngati mukuchita masamu, mudzadabwa ndi chiwerengero cha ma calories amene mutha kutaya ndi madola omwe mungathe kupulumutsa pogwiritsa ntchito soda! Musachedwe kufikira mutamva ludzu kumwa madzi. Chakudya chimatha kulakwitsa chifukwa cha njala, kukupangitsani kudya mopitirira muyeso. Simukukonda madzi? Yesetsani kupanga madzi osangalatsa kuti mukwaniritse zofuna zanu .
6 - Pitani kawirikawiri
Ndizosatheka kuchepa thupi ndi kuzisiya popanda kuchita nthawi zonse. Koma simukuyenera kuchita zovuta kuti muchepetse kulemera. Ingowonjezerani zochitika zina zamasiku ano. Yambani lero mwakuthamanga kunyumba mofulumira kuchokera ku golosale kapena kuphunzira panjinga kuti muchepetse kulemera . Gwiritsani ntchito njira yanu kuchokera maminiti 10 mpaka 30-40 mphindi patsiku, masiku ambiri pa sabata kuti mupeze madalitso. Komanso, kuchita masewera olimbitsa thupi kumathandiza kuti thupi lanu likhale ndi thupi lochepa, zomwe zimapangitsa kukhala kosavuta kulemera.
7 - Yesetsani Kugwiritsa Ntchito Pagawo
Kuyeza chakudya kungawoneke ngati ntchito yambiri, koma kudzakuthandizani kuti mukhale wolemera. Koma simukusowa kuyeza zonse zomwe mumadya. Ngati mulibe ndalama zambiri, gwiritsani ntchito dzanja lanu kuti muyese magawo . Pali zakudya zina zomwe zimakhala zosavuta kudyetsa ndipo mungapeze kuti mumadya nthawi ziwiri kapenanso katatu zomwe zimatumikiridwa. Poyerekeza chakudya chanu musadye, mudzaonetsetsa kuti mukudya mokwanira.
8 - Lembani pansi
Chinthu chofunika kwambiri chomwe muyenera kuchita ngati mukufuna kulemera? Sungani diary chakudya . Zonse zomwe muyenera kuchita ndikulemba zomwe, nthawi, ndi kuchuluka kwa chakudya chomwe mumadya. Zolemba za zakudya zidzakupatsani chithunzi chodziwika cha zizolowezi zomwe mukudya pakadali pano kuti muzindikire kusintha komwe mukufunikira kuti mupange kulemera.
* Kusinthidwa ndi Malia Frey, Wofufuza Wolemera Kwambiri