Apa ndizo Zabwino Kwambiri ndi Zoipa Kwambiri kwa Dieters
Tiyeni tiyang'ane nazo, kudya ndi gawo la moyo. Koma zakudya zodyera (monga buffets ) zimadziwika kwambiri m'makilogalamu ndi mafuta. Mwamwayi, ndizotheka kupanga zosankha zogwirizana ndi zakudya mosasamala kanthu kumene mukudya, makamaka ngati mumadziwa kusankha zakudya zabwino.
Malingaliro Onse
- Musanayambe kutuluka, yang'anani mndandanda pa intaneti. Ngakhalenso chidziwitso cha thanzi sichingapezeke, kufufuza zomwe mungasankhe musanafike kudzakuthandizani kuti mukhale ndi zisankho zowonjezereka.
- Musaganize kuti ndinu ochepa pa zomwe zili pa menyu. Kawirikawiri zakudya zimakhala zokondweretsa mapemphero apadera, monga kusiya chogwiritsira ntchito kapena ziwiri.
- Ngati mbale yanu ifika ndipo gawolo liri lalikulu, nthawi yomweyo funsani bokosi loti mupite ndikunyamula kutali theka kuti mubwere kunyumba kwanu. Mwanjira imeneyi, simudzadya zambiri kuposa momwe mukufunira.
- Phunzirani zolemba. Zowonongeka, zokopa, zamafuta, ndi zophika ndi zinthu zonse zabwino. Wokazinga, wophika, wosungunuka, wokoma? Osati kwambiri. Sakanizani menyu a pluses ndi mphepo pomwe mukudutsa minuses.
Zojambula / Zoyambira
Dulani Zakudya ndi Mabasiketi: Musayang'anitse ma carb free pa tebulo. Osati kokha atanyamula mafuta opanda kanthu koma amatumizidwa ndi mafuta obiriwira monga mafuta, mafuta, kapena guacamole. Mutha kudya mosavuta makilogalamu 500 ndi mafuta olemera 20g musanayambe kuitanitsa! Ngati ogwira nawo tebulo ali m'bwalo, auzeni seva yanu kuti mudutse pa basiti.
Slurp Msuzi Wosakaniza Msuzi: Kufufuza kwa Penn State kwasonyeza kuti kudya msuzi wokhala ndi chakudya chambiri musanadye chakudya kumachepetsa makilogalamu anu pafupifupi 20 peresenti! Msuzi umakukhudzani ndipo amakulepheretsani kuti mudye chakudya pamene anu alowa. Chotsani chakudya chanu ndi supu ya msuzi, monga nkhuku Zakudyazi kapena minestrone.
Lembani Mphepete Mwazitsulo: Pitani pa croutons, tchizi, ndi kuvala kokoma. Funsani kuvekedwa kowala pambali ndikukankhira mphanda wanu mmalo mmalo mwa kuthira saladi yanu mmenemo!
Pitani ku Chakudya Cham'madzi, Nkhwangwa, ndi Zambiri - Fufuzani nsomba za shrimp, ceviche (nsomba zofiira zamadzimadzi) Zonsezi ndi zotsika kwambiri ndipo zimadzaza kwambiri.
Makonda
Mfundo ndi Zopereka za Saladi: Ma saladi ogulitsa chakudya amalowa mu "faker" : Iwo amaoneka kuti ali ndi thanzi labwino koma amakhala ndi makilogalamu 1,000! Kukonzekera kwapadera kungakupulumutseni pano. PeĊµani mtedza, zipatso zouma, mapuloteni owotchedwa, crispy toppings, ndi mafuta a tchizi. M'malomwake, muzikhala ndi zakudya zatsopano zamtundu, zipatso zamtundu, ndi mapuloteni odzaza monga nkhuku kapena shrimp.
Ganizirani zosungiramo zamasitolo zomwe mumavala kawirikawiri, zomwe zingawonjezereko zakudya zokwana 450 ndi mafuta 40g ku saladi imodzi. Ngakhale mitundu yowala ingakhale ndi mafuta ambiri ndi mafuta kuposa momwe mungaganizire, choncho nthawi zonse muzimva zovala. Ndiye sungani, musatsanulire!
Mapuloteni Pros ndi Cons: Mtengo wanu wabwino ndi nkhuku kapena nsomba, zokonzedwa bwino kapena zophika. Sitima ya petro yachitsulo ndi njira yabwino. Chinyengo ndi kufunsa mafunso. Kodi chifuwa cha nkhuku chimapatsa? Kodi nsomba zimabwera msuzi?
Kodi steak ili ndi mafuta? Zakudya ndi sauces siziri malire. Koma funsani msuzi kumbali kuti muthe kuyang'anira kuchuluka kwa ndalamazo komanso kuchotsa chilichonse cha kirimu kapena chophimba.
Nkhani Yam'mbali : Mbali zowonjezereka monga mpunga ndi pasta zili pamwamba pa carbs ndi calories. Funsani seva yanu kuti mukhale ndi masamba awiri ogwiritsira ntchito. Mbali ya veggies nthawi zambiri imakhala ndi ma calories 50 kapena osachepera pokhapokha ngati alibe mafuta kapena mchere, pamene mbali ya mpunga kapena Zakudyazi zimakhala ndi makilogalamu pafupifupi 300. Nkhumba zowonongeka nthawi zonse zimakhala zosankha ndipo malo ena odyera amapereka mitundu yambiri yokonzekera ndi mitundu, monga sitiroki yofiira kapena yokazinga yofiira.
Wosankha mwanzeru kwambiri? Gawo la mbatata yophika (yambani kunyumba), wodzaza ndi salsa kapena marinara msuzi.
Dessert
Mfundo Zosasangalatsa: Kuganiza kugawana kadyedwe ka mchere ndi zipilala ziwiri zidzakudyerani makilogalamu zana okha? Ganizirani kachiwiri. Zakudya zam'madzi nthawi zambiri zimapereka mamba pa 800+ calories komanso ma gramu ambirimbiri. Ngakhalenso zofukizira mini zingathe kunyamula makilogalamu 400.
Kudabwa Kwatha: Ngakhale ngati sikuli pa menyu, funsani ngati ali ndi zipatso. Mbale ya zipatso ndi squirt ya kirimu wakukwapulidwa ndi njira yosangalatsa yothetsera chakudya. Sorbet ndizosankha mwanzeru.
Pambuyo-Kudyetsa Chakudya Chakudya - Nthawi zonse mumatha kugunda sitolo yogulisa kapena kukhale ndi zinthu zochepa mukamafika kunyumba.
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!