Dieters nthawi zambiri amayesedwa ndi mawu akuti "kutaya mwamsanga msanga" kapena "kutaya thupi mwamsanga." Mapulogalamu ambiri otayirira kwambiri amatitsimikizira kuti mudzataya thupi mwamsanga ndipo muzisiya. Vuto ndilokuti ambiri mwa zakudya za "crash" sizinali zenizeni ndipo sizigwira ntchito. Koma sikuti chifukwa chakuti kutaya mwamsanga kumakhala koipa.
Kutaya thupi mwamsanga kungakhale gawo la dongosolo lotha kulemera kwa kulemera.
Ngati mukufuna kuti thupi lanu likhale lopweteka, komabe kuperewera kwa msinkhu kumafunika kukhala mbali yowonjezereka, yowonjezereka yomwe ikuphatikizapo kusintha kwa nthawi yaitali kuti ikuthandizeni kukhalabe ndi thupi lochepa.
Njira Zowonongeka Mwamsanga
Nanga anthu amalephera bwanji kulemera? Njira zambiri zimaphatikizapo zakudya zochepa (LCD) ndi zakudya zochepa kwambiri (VLCD). Dieters ayenera kudziwa kusiyana kwake asanasankhe mapulani olemera .
- Zakudya Zam'madzi Ochepa: Mapulogalamu otaya thupi omwe amapereka makilogalamu 1,000-1200 patsiku kwa amayi kapena makilogalamu 1,200-1,600 patsiku kwa amuna amaonedwa kuti ndi zakudya zochepa. Malingana ndi Weight Control Information Network, zakudyazi nthawi zambiri zimadya chakudya chokhazikika chomwe nthawi zina chimagwirizanitsidwa ndi chakudya chomwe chimagwedeza kapena mankhwala.
- Chakudya Chambiri Chochepa Chakudya: VLCD nthawi zambiri amadya zakudya kapena zakudya zomwe zimaphatikizapo chakudya chochepa kapena chosazolowereka. Zakudya zochepa kwambiri za kalori zimapereka makilogalamu 800 patsiku. Zakudyazi zimafuna kuwonetsetsa zachipatala ndipo zingasungidwe kwa kanthawi kochepa. Odwala omwe ali ochepa kwambiri amatha kugwira ntchito ndi madokotala awo kuti achepetse kulemera kwa VLCD, monga Optifast, kuti apititse patsogolo thanzi lawo.
Zakudya Zowoneka Kuti Zidye Kutsika Kunenepa
Mudzawona zakudya zina zotsika kwambiri , kuphatikizapo M-Plan Diet ndi Chakudya cha Military 3-Day , chomwe chimalengezedwa pa intaneti ndi m'magazini a mafashoni kapena tabloids. Njira zawo zowonetsera nthawi zambiri zimakhudza a dieters omwe akufunafuna chinachake chatsopano ndi chinachake chophweka. Zolingazi sizimagwiridwa ndi makampani olemetsa, odwala kapena olemba zakudya komanso omwe salembedwera.
Koma zakudya zina zotsika kwambiri zimaloledwa ndi mankhwala omwe mungawazindikire. Mwachitsanzo, nthaka , ili ndi Fast 5+ Kit kuti yithandize dieters yatsopano kutaya mapaundi asanu sabata lawo loyamba. Mu sabata ija, dieters ikutsata ndondomeko yoyenera yomwe imapereka pafupifupi makilogalamu 1000.
Dr. Anthony Fabricatore ndi Pulezidenti wa Research and Development for Nutrisystem. Iye akuti Fast 5+ Kit amayenera kukhala mbali ya ndondomeko ya nthawi yayitali. Akulongosola kuti "pambuyo pa sabata yoyamba, makasitomala amasintha kupita ku chiwerengero cha calorie yomwe ikugwirizana ndi zosowa zawo zokhudzana ndi kagayidwe kake kamene zimathandizira kupitirizabe mapaundi 1-2 pa sabata."
Koma mavitamini sizinthu zokhazokha zogulitsa zakudya zomwe zimaphatikizapo kutayika mwamsanga monga gawo la masabata oyambirira a ndondomekoyi. Zakudya monga Atkins ndi The South Beach Zakudya zimaphatikizansopo gawo lochepa la kalori kumayambiriro kuti muwonjezere kulemera kwanu.
Chifukwa chiyani (Ena) Ntchito Yowonjezera Zofooka
Ndiye n'chifukwa chiyani dieter amatsatira zakudya zazing'ono, zochepa ngati kalingo wawo wolemera umachepa? Malingana ndi Fabricatore, kuperewera kwa msangamsanga kanthaŵi kochepa kungapereke mphamvu kwa dieters. Mwazochitikira zake monga wodwala zachipatala, akuwona dieters akupindulapo madalitso awiri.
- Zotsatira mwamsanga. Pamene anthu ayamba kudya, amadya nthawi, ndalama ndi khama. Ngati iwo abwera mofulumira pa ndalama zawo, iwo amatha kupitirizabe kugulitsa ndi kumamatira ku dongosolo lawo kwa nthawi yaitali.
- Zikhulupiriro zabwino. Pamene dieter amakhulupirira kuti akhoza kulemera, amachititsa kuti iwo afike pokwaniritsa cholinga chawo. Ndi lingaliro lakuti akatswiri a zamaganizo amadziyesa okha-okha; chikhulupiliro chakuti mungathe kuchita ntchito yapadera. Mlungu umodzi wa kupweteka mwamsanga mwamsanga kungakuthandizeni kulimbitsa chikhulupiriro chanu ndikudzipangira nokha .
Zovuta Zowonongeka Kwambiri
Zakudya zochepa za kalori ndi zakudya zochepa kwambiri za kalori sizili kwa aliyense. Zakudya zochepa kwambiri za kalori zili zoyenera kwa anthu omwe akuyang'aniridwa ndi zachipatala. Nthaŵi zambiri, amagwiritsidwa ntchito ndi anthu omwe ali ochepa kwambiri kapena omwe ali ndi chiopsezo chifukwa cha kulemera kwawo.
Zakudya zochepa za kalori, monga Fast 5+ Kit ndi Nutrisystem, sizili nthawi zonse mankhwala oyenera ndi diabetes kapena matenda ena.
Kuonjezera apo, kusintha kwa zakudya zochepa kwambiri kungakhale kovuta. Pambuyo mwamsanga kulemera kwa thupi, dieters ayenera kusinthana ndi zakudya zamwambo kapena kubwerera ku zizolowezi zawo zamkudya. Anthu omwe amabwerera ku zizolowezi zawo zakale amadya kwambiri. Ndipo dieters amene amasamukira ku chakudya chamadzulo akhoza kukhumudwa ngati kuchepa kwawo kumachepetsanso kapena kumangokhala . Koma, Fabricatore akunena kuti kukhumudwa kumeneku kungalephereke ngati dieter ali ndi ziyembekezo zomveka za kusintha kuchokera pachiyambi cha zakudya.
Ndipo potsiriza, kudya mofulumira kulemera, osati nokha, osapereka mwayi wophunzira ziyeneretso zabwino zomwe akufunikira kuti akhalebe ndi moyo wolemera. Ichi ndi chifukwa chake kusinthira ku nthawi yowonjezera kulemera kwachilengedwe ndikofunika. Pamene dieters imayendetsa bwino nthawi yaitali yolemera yolemera - yomwe ingaphatikizepo kutaya nthawi yowonongeka - amaphunzira zizoloŵezi zabwino monga kugawa magawo, kupeza nthawi yopewera thupi komanso kuchepa. Pamapeto pake izi ndi luso lomwe lidzawatsitsimire moyo.