Lingalirani Zokwanira ndi Zamoyo Zomwe Mungasankhe Pulani Yabwino Kwambiri
Pamene ogula akuyang'ana pulogalamu yolemetsa, nthawi zambiri amayang'ana zakudya zosavuta kutsatira. Ndipotu, ndani akufuna kumaphunzira milungu yovuta? Koma pafupifupi pulogalamu iliyonse imati ndi yophweka, choncho zingakhale zovuta kusankha njira yabwino.
Mmene Mungapezere Zakudya Zosavuta
Aliyense ali ndi moyo wosiyana ndi zakudya zosiyanasiyana, kotero zakudya zosavuta kwa ogwira naye ntchito kapena mnzako sizingakhale zosavuta kudya.
Chofunika kwambiri kuti mupeze zotsatira zolemetsa zowonongeka ndi kupeza dongosolo lomwe limagwira bwino ntchito yanu ndi momwe mumakhalira .
Dzifunseni mafunso angapo ofunika musanayambe kudya chakudya:
- Ndili ndi nthawi yochuluka bwanji kuphika ndi kukonzekera zakudya?
- Kodi ndimakonda kuphika ndikukhala nthawi ya khitchini?
- Kodi ndimakonda kuyesa zokonda zatsopano?
- Kodi ndiri ndi nthawi yogulitsa zakudya?
- Ndiyenera kutaya thupi liti?
- Kodi ndingagwiritse ntchito ndalama zingati pa zakudya komanso kuti nditha kusunga bajetiyi mpaka liti?
- Kodi ndimakonda kudya zakudya zomwe zimaonedwa ngati zathanzi, monga zipatso, ndiwo zamasamba kapena nyama zowonda?
- Kodi ndimakonda zakudya zamtendere monga pasitala, mkate, ndi katundu wophika?
Ngati mutapeza zakudya zomwe zimagwirizana ndi kachitidwe kanu kawirikawiri ndipo zimakhutiritsa zokonda zanu, mumakhala omangika kwa nthawi yaitali kuti muone zotsatira zowonongeka kwenikweni. Kuonjezerapo, ngati ndondomekoyi ndi yophweka mukhoza kukhalabe ndi chizoloŵezi chabwino cha kudya pambuyo pofikira cholinga chanu cholemera, kotero kuchepetsa kulemera kumakhalanso kosavuta.
Zakudya Zosavuta Zokutsatira Pamwamba
Zakudya zosavuta zimagwera m'gulu limodzi mwa magawo atatu. Mudzazindikira kuti pafupifupi zakudya zonse zosavuta zili ndi zinthu zofunika kwambiri. Kulamulira gawo, nkofunika kuti pafupifupi zakudya zonse zizigwira ntchito. Koma pali kusiyana pakati pa zakudya zapamwamba zomwe zingapangitse dongosolo limodzi kukhala losavuta kuti mulitsatire.
Mayankho anu ku mafunso omwe ali pamwambawa angakuthandizeni kupeza njira yabwino kwambiri kwa inu.
Chakudya Chosavuta Kwambiri
Ndondomeko yopereka chakudya ndi chakudya chophweka kwa anthu omwe alibe nthawi yophika ndi kukonza chakudya. Kawirikawiri mapulaniwa amapereka zakudya zochepa zomwe zingathe kutenthedwa, kutsekemera kwa kalori kuti amwe, kapena mipiringidzo yazing'ono kuti mukhale osakwanira.
Zokwera pamtundu uwu zikuphatikizapo Zopangira , Jenny Craig , kapena Watcheright Weight . Malangizo anga omwe ali m'gulu lino ndi Weight Watchers chabe chifukwa amapereka mwayi wa kuthandizana maso ndi maso , zomwe zimapangitsa kuti thupi likhale losavuta.
- Izi ndizo zakudya zabwino zophweka kwa anthu omwe angathe kudzipereka pazinthu za zakudya (malingana ndi kuchuluka kwa kulemera kumene muyenera kutaya, ndalama zanu zonse zingathe kuyenda mwa zikwi) ndi anthu omwe sakonda kapena kupereka ' Tili ndi nthawi yokonzekera zakudya zitatu tsiku lililonse. Kumbukirani, kuti zolinga monga Jenny Craig ndi Alonda a Kunenepa zimalimbikitsa dieters kuti aphunzire kuphika kuti achepetse kulemera kwa thupi ndi kuchepetsa kulemera.
- Izi sindizo chakudya chophweka kwa anthu omwe amasangalala ndi chakudya chochuluka (chakudya ndi zakudya zopanda chotupa nthawi zambiri ndizochepa), anthu omwe amasangalala kuphika chakudya chawo chonse, ndi anthu omwe safuna kuika ndalama zambiri pulogalamu yawo yolemera. .
Zakudya Zosavuta Kwambiri
Ngati simukufuna kugwiritsa ntchito nthawi ndi ndalama podziwa njira yapamwamba kapena kukhazikitsa chakudya, ndiye kuti mukusowa chakudya chofulumira komanso chosavuta kuphunzira. Pali zakudya monga Atkins ndi The South Beach Zakudya zomwe zimapereka zakudya zosavuta . Ngati mudya zakudya zomwe zili pamtundu wovomerezeka ndi kupewa zakudya zina, mutayalemera. Koma kuti mupindule kwambiri ndi mapulogalamuwa, muyenera kuwerenga mabuku okhudzana ndi zakudya.
Chosankha changa cha kupambana kwakukulu mu gawo ili ndi kuwerengera kalori . Chifukwa chiyani? Chifukwa kuwerengera kalori kumafuna luso la masamu lomwe mumadziwa kale ndipo pali mapulogalamu aulere omwe amapanga njira yosavuta.
Kuwerengera kalori kuli ngati bajeti. Mumatenga maminiti asanu kuti mugwiritse ntchito calorie calculator ndikudziwa bajeti yanu ya tsiku ndi tsiku, ndiye tsiku lililonse mutenge ndalama kuchokera mu bajeti yanu mukamadya. Ndi zophweka, koma zimatengera zowonjezera, zomwe zimakhala zophweka kwa ena koma zimapweteka ena.
- Izi ndizo chakudya chosavuta kwambiri kwa wina aliyense pa bajeti yemwe ali wokonzeka kugwiritsa ntchito zipangizo zamakono (monga foni yamakono) kuti azichita khama pang'ono tsiku ndi tsiku kuti azichepetse.
- Ichi si chakudya chophweka kwa munthu amene sangafanane ndi kufufuza chakudya. Izi zingaphatikizepo munthu yemwe alibe mwayi wodula ma smartphone pa nthawi ya chakudya kapena wina yemwe sangathe kukhala woona mtima pa zomwe amadya komanso momwe amadya.
Zakudya Zosavuta Komanso Zosavuta Kwambiri
Nthawi zina njira yosavuta yowonongeka ndi yomwe imakhala yosavuta kupeza. Pali zakudya zina zomwe mungathe kuzipeza pa sitolo yogulitsa zakudya zomwe zingakuthandizeni kuti muchepetse. Amakulolani kudya (zina mwa) zakudya zomwe mumakonda kudya. Mu gawo ili, zakudya za Lean Cuisine kapena SlimFast Diet ndondomeko ndizozakwera pamwamba.
Mudzapeza zakudya zowonongeka pogwiritsa ntchito mankhwala monga Lean Cuisine kapena Smart Ones pafupifupi msika uliwonse m'dziko. Zakudya zimakhala zotsika mtengo, zogwiritsidwa ntchito, komanso zowonongeka. Kwa makilogalamu pafupifupi 300 mukhoza kudya zakudya zomwe mumadziwa bwino, monga nyama ya nyama, pasitala kapena Turkey, ndi kuyika.
Ngati musankha SlimFast Diet, mumangotenga zinthu ziwiri zosavuta kupeza SlimFast monga chakudya chambiri patsiku ndikudyera zakudya zosakaniza katatu. Kenaka mukondwere limodzi chakudya china cha calorie 500 chimene mumagula kapena kukonzekera nokha.
- Izi ndizo chakudya chosavuta kwambiri kwa ogula omwe safuna kuwerenga mabuku , kuyerekeza mapulogalamu a pa intaneti, kapena kupanga ndalama zanthawi yayitali pantchito yopereka chakudya. Zakudya zimenezi ndizoyenera kwambiri kwa dieters omwe ali ndi zolemetsa zochepa.
- Izi sizikudya chophweka kwa iwo omwe ali ndi mapaundi ambiri kuti ataya kapena kwa iwo omwe ali ndi nkhawa zachipatala zomwe zimachepetsa kuchuluka kwa mchere kapena shuga wowonjezera mu zakudya zawo. Zakudya zina zowonongeka ndi zowonjezereka zili ndi sodium ndipo zina zowonjezera shuga.
Kodi Chakudya Chosavuta Kwambiri Chotsatira Ndi Chiyani?
Imodzi mwazovuta ndi zakudya zambiri zosavuta zomwe zalembedwa ndikuti zimaphatikizapo zakudya zambiri zothandizidwa. Zakudya zosakaniza ndi zakudya zopangidwa ndi tizilombo toyambitsa matenda sizingakhale zowonjezera monga chakudya chophika kunyumba. Ndipo ngati mumakonda kudya zakudya monga brownies ndi chokoleti zimagwedezeka pamene mukuchepetsera pansi mukhoza kupitiriza kudya zidazo mutatha kudya. Ndipo ndithudi, ngati mutadya zakudya zopanda zakudya, mapaundi adzabweranso.
Kotero ndondomeko iti yomwe ine ndingati ndipatse ngati chakudya chophweka kuti muchepetse kulemera? Kulamulira gawo . Idyani zakudya zomwe mumakondwera panopa nthawi yamadzulo, koma idyani pang'ono.
Kulamulira magawo anu pa zakudya ndi zopsereza sizikusowa luso lapaderalo, kudzipereka kwachuma, kukonzekera chakudya chapadera, ndipo nthawi zonse mumadya zomwe wina aliyense amadya. Izi zimafuna kufufuza pang'ono kuti tipeze chakudya chokwanira chokwanira kulemera kwake , koma kufufuza kumeneku kungatenge mphindi khumi kapena pang'ono. Mabungwe ambiri, monga National Institutes of Health, amapereka khadi losindikizidwa lomwe mungathe kunyamula limodzi ndi inu.
Chinthu chinanso chogwiritsa ntchito kulamulira gawo la kuchepa kwa thupi ndichokuti mwachibadwa amalimbikitsa zakudya zoyenera. Ngati mwasankha kudya zakudya zopanda kanthu zopanda mafuta mu mafuta odzaza ndi shuga wochuluka-simungathe kudya kwambiri. Kukula kwa gawo limodzi la chokoleti, mwachitsanzo, ndi imodzi yokha. Koma ngati mutasankha kukwanitsa dzino lanu lokoma ndi zipatso zatsopano, mutha kugawa hafu ku chikho chonse chokoma ndipo fiber mu chipatso chidzakuthandizani kukhala okhutira ndi okhutira kuti musayesedwe kuti mudye mwamsanga mutangomwa.
Mofananamo, ngati mutasankha kukwaniritsa zofuna zanu za zakudya zamchere zamchere pogwiritsa ntchito chips, mungathe kudya makapu 15 mpaka 18. Sikokwanira kuthetsa njala yanu nthawi zambiri. Koma mukasankha kudula nkhaka zakuda ndi radishes mungadye kapu kapena zipilala ziwiri kuti mukhale ndi zokometsera zokwanira.
Ndipo mbali yabwino kwambiri yokhudza kugawa gawo ndikuti ili mfulu. Palibe malipiro amodzi, palibe ngongole yobweretsera, ndipo palibe bukhu logula. Kulamulira gawo kumakuthandizani kuti muyambe pulogalamu yanu yowononga kulemera komwe mumakhala-kudya zakudya zomwe mumakonda, ndipo kenako zimakuchititsani kuti muyambe kudya zakudya zopatsa thanzi.