Mukusankha zakudya zabwino, mukuchita masewero olimbitsa thupi, mwadula chizoloŵezi chanu cha usiku, koma chiwerengero cha msinkhu sichikuyenda. Kumveka bwino? Mutu wa chakudyawu umakhala wabwino kwambiri kwa ife. Pano pali zifukwa zina zomwe simungakhalire wolemera .
1 - Kusamvetsera Kalori
Imeneyi ndi yovuta kumeza, koma ndiyenera kunena: Ngakhale chakudya chopatsa thanzi chiri ndi zakudya. Kusankha zakudya zowonjezera ndizoluntha, koma chifukwa choti zimakukondani sizikutanthauza kuti mungadye ndalama zopanda malire ndikupitiriza kulemera. Chakudya cha saladi, salimoni, ndi pasta yambiri ndi yathanzi, koma musatenge nambala. A 6-oz. Nsomba ya saumoni ndi makapu awiri a mabala a pasitala onse pa makilogalamu pafupifupi 700; saladi ya letesi ndi tomato ndi supuni mafuta onse a vinyo ndi viniga amabweretsa chiwerengero cha mafuta oposa 800.
Kutaya thupi kwambiri ndi masewera a manambala: makilogalamu okhudzana ndi calories kunja. Choncho sankhani zakudya zopatsa thanzi, koma muwerenge ma calories ndikumbukira "zakudya zopatsa thanzi" ndi thanzi labwino. Ndipo pamene muwerengera calories onetsetsani kuti mukukumana ndi kulemera kwa calorie cholinga. Lembani nambala yanu pansipa.
2 - Kuperewera kwa Kuchita Zochita
Dzifunseni nokha kumbuyo kuti muyenerere nthawi yamasana, koma musaganize kuti ndi kudya kwaulere. Ndi zophweka kusokoneza ndi kuchuluka kwa makilogalamu omwe mukuwotcha. Masewero anu akhoza kulonjeza kuti mudzatentha makilogalamu mazana asanu ndi ola limodzi lopota koma munthu aliyense ndi wosiyana. Inu mukhoza kutentha makilogalamu 300 okha.
Kuti mupeze zambiri zolondola, valani zochitika zomwe zimayendera calorie. Ndipo kumbukirani, ngati mutapereka malipiro ofanana ndi ma calories omwe mumatentha, zimakhala ngati simunatenthe mafuta onse.
3 - Osati Kuwerengera Zowonjezera ndi Zowonjezera Zina
Supuni imodzi yokha ya ketchup pa mazira kapena burger imaphatikizapo makilogalamu pafupifupi 20 (ndipo mumagwiritsa ntchito supuni imodzi yokha.) Pakati pa hafu ndi hafu (mtundu umene mumapanga mu khofi yanu) uli ndi makilogalamu pafupifupi 40 ndi 3.5 magalamu mafuta. Supuni ya mazira imaphatikizapo makilogalamu 90 ndi ma gramu 10 a mafuta ku sangweji yanu. Ngakhale mutakhala osamala kwambiri pa zosankha zanu, n'zosavuta kuiwala za zochepazo.
Zinthu izi sizili malire, koma ndithudi "amawerenga," ndipo nambala ikuwonjezera. Choncho samalani zonse zomwe mumadya ndi kumwa. Kudziwa sizomwe zimakondweretsa!
4 - Kudya, Ngakhale Ngati Mukuwerengera Kuwerengera
Ndimakonda chakudya chabwino cha odyera monga aliyense, koma apa pali vuto: Simudziwa zomwe ziri mu mbale yanu. Ngakhalenso malo odyera amapereka chidziwitso cha zakudya, izi ndizongoganizira zokhazokha zozikidwa ndi maphikidwe enieni omwe aperekedwa ndi anthu omwe ali ndi udindo. Kodi mukuganiza kuti aliyense wogwira ntchito kukhitchini akulemera ndi kuyesa chilichonse?
Tsopano, palibe cholakwika ndi kudya, makamaka ngati mufunsa mafunso ndikupanga kusankha mwanzeru . Koma ngati mutapeza kuti chiwerengerocho sichidzayambiranso, mungafune kuganizira kuchepetsa.
5 - Kudya Kwambiri Kuti Mukhale Zakudya Zoona
Kodi nthawi zonse mumakhala ndi chotukuka chodabwitsa chimene mwapeza? Mukudziwa, omwe ali ndi ziganizo zomwe ziri zabwino kwambiri kuti zisakhale zoona? Kaya ndi 80-calorie fudge brownie kapena thumba lachitsulo la chips wodzitcha kuti makilogalamu 150 okha, ndizotheka kuti zizindikiro zanu zopanda chofufumitsa sizili zolondola. Malemba samakhala olondola nthaŵi zonse, makamaka pamene katundu akuchokera kumagulu athu aang'ono ndi ap-pop. Ngati chinachake chikuwoneka ngati chabwino kwambiri, sichoncho.
6 - Kusokonezeka kwa gawo
Inu mwamvapo izi kale, koma izo zikubwereza kubwereza: Penyani kukula kwa gawo lanu! Zedi, bokosilo likunena makilogalamu 110, koma yang'anani kukula kwa gawo ndikuwonetsa kuchuluka kwa momwe mukutsanulira nthawi zonse mu mbale yanu. Gawo lina la msampha? Zakudya zokhala ndi zofufumitsa zomwe zimawoneka ngati zosungirako zokha koma ndizopadera 2 mpaka 3. Werengani malemba mosamala kuti muwone kuti simukuwawerenga molakwika .
7 - Kugwera mu msampha wa 0-kalori
Musamadye zakudya zopanda malire za zakudya za "zero kalori". Malingana ngati mankhwalawa ali ndi makilogalamu osachepera asanu pakutumikira, makampani amaloledwa kupitirira mpaka ma calories 0 panthawi yomwe akutumikira ndipo nthawi zambiri maofesi ogwira ntchito ndi osakwanira. Samalani pa saladi zokongoletsera, mapuloteni okometsera bwino, ndi kuphika mapiritsi makamaka.
8 - Kumwa Zakudya Zanu
Masewera apamanja: Kodi ndi zotani zowonjezera: 12-oz. galasi la madzi a lalanje kapena ma almond khumi ndi awiri ndi lalanje wamba? Galasi yaying'ono yopanda ungwiro ya OJ ili ndi makilogalamu pafupifupi 165, pamene mtedza wa zipatso ndi zipatso umakhala pafupi pafupifupi 140. Ndipo chakudya chimakhala chokhutiritsa kwambiri. Makhalidwe a nkhani yaing'ono iyi ndi kusamala zomwe mumamwa. Mwiniwake, ine kulibwino ndicheze makilogalamu anga!