Kodi mukuyesera kuchepetsa thupi? Njira yomwe mumaphika komanso makamaka momwe mumaphika ikhoza kuthandizira kwambiri kuti mupambane.
Mapuloteni ochepa a calories amathandizira kudula mafuta ndi calories kuchokera mumaphikidwe omwe mumakonda kwambiri. Mukatero mungathe kusangalala ndi zakudya zokoma zakudya komanso kusunga zakudya zanu .
Chinsinsi Chokhazikitsira Chophika
| M'malo mwa... | Gwiritsani ntchito ... |
| Mkaka, wonse | Mafuta opanda madzi kapena 1% mkaka |
| Mazira | 2 mazira azungu pa dzira kapena 1/2 chikho dzira mmalo mwa dzira |
| Shuga | Splenda shuga |
| Chokoleti chips | Chipatso chouma |
| Mtedza | Gawo lofunikirako ndalama (zoyamba kutsala) |
| Ufa wonyezimira | Ufa wonse wa tirigu |
| Kukhetsa, kolemetsa | Mawonekedwe ofanana ndi theka la hafu ndi theka komanso mafuta opanda mkaka |
| Kuwala, kuwala | Mbali zofanana 1% mkaka ndi mkaka wosasunthika wopanda mafuta |
| Kirimu wowawasa | Kuwala kowawasa kirimu kapena mafuta-wopanda plain yogurt |
| Butter | Margarine |
| Zipatso-zokoma yogurt | Ma yogati otsekemera osakanikirana ndi zipatso zatsopano kapena zachisanu |
| Kudya kirimu | Mkaka wopanda chiwombankhanga chowombera mkaka (wotentha) |
| Manyuchi | Masamba opanda shuga kapena shuga wosunga shuga kapena zipatso zoyera |
| Kokonati | Gawo lakhumi liyenera (kuyambitsidwa kuti liwonjezere kukoma) |
| Chikopa cha pie chachikhalidwe | Graham kutsetsereka |
| Zipatso zamzitini mu madzi | Zipatso zamzitini m'madzi kapena timadziti |
Zomwe Zing'onozing'ono Zopatsa Moyo Wathanzi
Ndi njira zowonjezera pamwambazi, muyenera kuchepetsa makilogalamu omwe mumakonda kwambiri. Koma pali pafupifupi mchere wosakaniza umene uli wabwino kwambiri pa zakudya zanu. Koma mungasangalale ngati mulibe mfundo zingapo m'malingaliro:
- Kulamulira gawo ndilofunika. Mukhoza kusangalala ndi mankhwala okoma ngati mutasangalala nawo. Onetsetsani kuti mukudya chakudya chimodzi chokha cha mchere wanu womwe mumawakonda-kapena bwino, mungadyeko theka!
- Lembani zojambula zokoma. Nthawi zina si mchere wokaphika koma zokopa zomwe zimaphatikiza mafuta ndi ma calories. Chotsani chisanu, musamanene kukwapula kirimu, ndi kusunga chokoleti.
- Chipatso chimapereka mphamvu. Mukufuna kupanga mchere wanu waung'ono kuwoneka wawukulu ndi wokongola kwambiri? Yonjezerani zipatso! Zipatso sizongowonjezera pokhapokha koma zimaperekanso zakudya zamagetsi zothandizira kuti muzimva mofulumira kwambiri.
- Yambani ndi maphikidwe ochepa a calories. Pamene mutha kugwiritsa ntchito mmalo osinthika kuti muyambe kukonza njira yowonjezera, nthawi zina zimakhala bwino kupanga mavitamini omwe mwachibadwa amakhala otsika kwambiri. Mwachitsanzo, meringues ndi chokoma chokoma kwambiri. Ndipo keke ya chakudya cha mngelo ndi yochepa kwambiri ndipo imatha kukhutiritsa zino lanu. Ngati mukuyang'ana maphikidwe ochepetsetsa a calories, onani tsatanetsatane wa makina otsika kwambiri a calories . Mudzapeza njira zina zochepetsera mafuta ndi mafuta ophikira ochepa omwewa komanso mafuta ophikira .
Chitsime:
Armstrong, Cheryl H., MBA, RD. Sukulu ya Yunivesite ya Purdue ya Consumer ndi Family Sciences. "Zakudya Zapamwamba Zoposa 20 Zosakaniza Zosakaniza" (Zolemba Zowonjezera) Zakudya Zakudya ndi Chitetezo Cha Chakudya Chakudya Chakudya Chakudya.