Kuthamanga kungakhale chida champhamvu pa kulemera kwa thupi kapena kuchepetsa kulemera kwa thupi, koma simungathe kuyembekezera kulemera kapena kukhala woonda ndikuyenda nokha. Othawa omwe amatha kukhala ochepa thupi amadziwanso kuti amayenera kutsatira njira zodyera komanso zoyenera kuchita.
1 - Amayang'anitsitsa kukula kwawo
Anthu ambiri amaganiza kuti othamanga, makamaka othamanga mtunda wautali, akhoza kudya chirichonse chimene akufuna chifukwa amachotsa mafuta. Koma othamanga odziwa amadziwa kuti kuthawa sikuwapatsa chilolezo choti adye chilichonse chimene akufuna, nthawi iliyonse yomwe akufuna.
Othamanga omwe amakhala oonda amayang'anitsitsa kukula kwawo. Amaima kudya asanakhutire kwambiri. Kaŵirikaŵiri amatenga thumba la doggie panyumba pamene akudya, chifukwa magawo omwe amawadyera ali aakulu kwambiri. Amaonetsetsa kuti amadya pang'onopang'ono ndipo samvetsera pamene akuyamba kumva bwino.
Zoyenera kuchita
Yesetsani malangizo awa omwe othamanga omwe amagwiritsa ntchito kuti ayang'ane kukula kwawo:
- Dziwani bwino ndi miyezo yofanana ya magawo. Iwo angakhale kwenikweni ang'onoang'ono kuposa momwe mukuganizira. Mwachitsanzo, nyama zitatu zimakhala ngati kukula kwa mapepala. Mtengo umodzi wa pasta kapena mpunga uli pafupi kukula kwa mpira wa tenisi.
- Kudya pang'onopang'ono ndi kuthetsa zododometsa. Mukhoza kudya kwambiri ngati simusamala zomwe mukudya kapena kuchuluka kwake. Musadye pamaso pa TV kapena kompyuta. Chew pang'onopang'ono-mudzasangalala ndi zakudya zanu komanso kudya pang'ono.
- Yesetsani kuika zakudya zing'onozing'ono pa mbale yanu kapena kugwiritsa ntchito mbale zing'onozing'ono. Mukaika chakudya chambiri patsogolo panu, mudzadya chifukwa chilipo.
- Idyani zipatso zanu ndi nkhumba zoyamba. Iwo ali ochepa mu ma calories ndipo iwo adzakutsani inu, kotero inu musayesedwe pang'ono kuti mudye zakudya zoposa calorie. Mwachitsanzo, yambani chakudya chamadzulo ndi saladi komanso kuvala kolemera.
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2 - Iwo Amalimbikitsa Kuphunzitsa
Othamanga omwe amalemerera thupi lawo ndikuwasiya kuti azikhala olimbitsa thupi nthawi zonse.
Sikuti mudzangotentha zowonjezera pokhapokha mutaphunzitsidwa mphamvu, koma kuwonjezeka kwa minofu yanu kumapangitsa kuti muziyenda bwino, kotero mutha kuthamanga mofulumira komanso motalikira, ndikuwotcha makilogalamu ambiri pamene muthamanga. Maphunziro olimbitsa thupi amathandizanso kupewa kuvulaza , kotero kuti mudzatha kukhala odzipereka kuti musamawonongeke.
Zoyenera kuchita
- Ngakhale kungotsutsa kapena kuphunzitsa kulemera kwawiri pa sabata kungapangitse kusiyana kwakukulu. Khalani ndi nthawi yophunzitsira kawiri kawiri pamsana wa mphindi 20 mpaka 30.
- Simusowa kukweza zolemera zolemera kuti muthetse kusiyana. Sankhani zina mwazigawozikuluzikuluzi:
3 - Amadya Zambiri Zambiri
Zakudya zakudya ndizofunikira pa zakudya zonse zathanzi. Koma ndiwothandiza makamaka kwa anthu kuyesa kuchepetsa thupi kuchokera ku mitsempha kumakupangitsani kumva kumakhala nthawi yaitali. Zakudya zam'mwamba zimaphatikizapo kutafuna kwambiri, kotero thupi lanu liri ndi nthawi yozindikira kuti simudyenso njala. Kuonjezera apo, zakudya zapamwamba zamtunduwu zimakhala zochepetsetsa kwambiri, choncho mumapeza zakudya zochepa zofanana. Anthu othamanga kwambiri amatenga zakudya zambiri mumadya mwa kudya zipatso zambiri ndi ndiwo zamasamba ndikusankha chakudya chambewu.
Zoyenera kuchita
Ganizirani zazomwe mumadyera tsiku ndi tsiku ndikuyang'ana njira zowonjezera mbewu zonse, nyemba, zipatso, ndi masamba (osati ma juzi) zakudya zanu ndi zopsereza. Nawa malingaliro ena:
- Fukani zipatso mumbewu yanu kapena yogurt yanu.
- Pitirizani kutsuka kaloti, ana a udzu winawake, ndi masamba ena mufiriji kuti mutha kuwagwira pamene mukufuna kufulumira.
- Mukamapanga sangweji, mugwiritseni ntchito mikate ya tirigu ndi masamba ambiri-letesi, tomato, nkhaka zowonongeka, komanso zikumera-kuwonjezera mchere ndi zakudya.
- Onjetsani nyemba za impso ku supu zamzitini kapena saladi wobiriwira. Kapena apange nays ndi nyemba zowonongeka zakuda, zakumwa za tortilla, ndi salsa.
- Sungani mbale ya zipatso pa tebulo lanu kapena tebulo kuti mukulimbikitseni kudya chipatso m'malo moyendetsa pantry kapena vending machine.
4 - Amayamba Kuthamanga
Anthu othamanga kwambiri kapena kulemera kwawo amatsimikiza kuti amathamanga nthawi zonse-katatu kapena kanayi pamlungu. Salola kuti zifukwa ziziyenda m'njira yawo. Iwo amadziwa kuti pangakhale nthawi pamene chikhumbo chawo chikusowa, koma ali ndi njira zambiri zolimbikitsira kuti apeze nthawi yovuta. Anthu othamanga kwambiri amadzipangira okha ndipo amadziwa kuti kuthamanga ndikofunikira kwa thanzi lawo ndi thanzi lawo, motero amaonetsetsa kuti kuyendetsa nthawi zonse kumakhala gawo lawo nthawi zonse.
Zoyenera kuchita
Pano pali momwe mungagwiritsire ntchito patsogolo pa moyo wanu:
- Kuthamanga m'mawa . Othawa ammawa ali ophatikizana kuposa omwe amathamanga nthawi zina za tsikulo. Pamene muthamanga chinthu choyamba m'mawa, simudzadandaula za kuthamanga chifukwa china chimabwera masana kapena mwatopa kwambiri madzulo.
- Chotsani TV. Mungathe kukwanitsa mphindi 30 pokhapokha mutayike sitcom imodzi-makamaka ngati ikubweranso. Mudzadzimva bwino kwambiri ndipo simungamve ngati mukusowa.
- Dzikumbutseni za madalitso onse omwe mumakhala nawo, monga kukhala ndi thanzi labwino komanso labwino, ndi zifukwa zonse zomwe munayamba kuthamanga .
- Kuthamanga ndi mabwenzi. Chikhalidwe cha anthu othamanga ndi chimodzi mwa zifukwa zazikulu zomwe anthu ayambira, ndi kumamatira, ndi izo. Pezani gulu la masewerawa kapena funsani anzanu kuti athamange nanu.
- Ngati muli ndi ana ndipo muli ndi nthawi yochepa, yesetsani kuthamanga ndi kukwatira mnzanuyo kuti muthandizidwe ndi maudindo ena. Ndipo khalani opanga ndi kugwiritsa ntchito mipata yothamanga. Mwachitsanzo, ngati mukuyang'ana masewera a mpira wa mwana wanu, muthamangire maulendo oyendayenda m'munda musanayambe kapena pamasewerawo. Kapena, onetsetsani ngati mungapeze masewera olimbitsa thupi omwe amapatsa ana anu kuti mukwanitse kuthamanga pamene wina akuyang'ana ana anu. Ganizirani za ndalama zowonjezereka monga ndalama mu umoyo wanu ndi thanzi lanu.
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5 - Amafalitsa ziwerengero zawo
Anthu othamanga kwambiri amadziwa kuti ndi bwino kudya zakudya zingapo zing'onozing'ono tsiku lililonse kusiyana ndi kudya chakudya chamadzulo chamasana, chamasana ndi chakudya chamadzulo. Kudya maola atatu kapena anayi onse kumathandiza kukhazikitsa shuga wagazi wanu ndikukulepheretsani kuti mukhalenso pakati pa chakudya ndikudyera pamene mukukhala pansi. Kudya zakudya zazing'ono kumakuthandizanso kukhala ndi mphamvu zambiri tsiku lonse, kotero kuti mumakhala ndi mphamvu zambiri zochita masewera olimbitsa thupi.
Zoyenera kuchita
Pano pali malingaliro abwino omwe amawotcha:
- Sungani zakudya zathanzi mu thumba lanu, kapepala, kapena desiki. Zipatso zouma ndi mtedza, oatmeal, kapena mipando yochepa ya mafuta a granola ndi ophweka kwambiri ndipo ndi osankhidwa mwangwiro pamene njala ya m'mawa imatha.
- Kuwombera bwino sikukutanthauza kuti muyenera kudzikana nokha. Kuti mukwaniritse dzino lanu lokoma, khalani ndi pudding yamtengo wapatali, yogurt yofiira kapena mipiringidzo yamaluwa.
- Ngati muli ndi chizoloŵezi chodya zakudya zopatsa phokoso, sungani chakudya chokwanira chotukuka. Pali mapaketi ambirimbiri otukuka odzola a pretzels, cookies, ndi crackers omwe akupezeka pa masisitere anu aakulu. Onani izi malingaliro osokoneza makilogalamu 100. Gwiritsani ntchito kuti mukwaniritse munchies m'mawa kapena m'mawa.
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6 - Amadya Wathanzi, Amadzaza Kadzutsa
Anthu ambiri amadya chakudya cham'mawa chifukwa alibe nthawi, samakonda zakudya zakudya zakudya za kadzutsa, kapena amaganiza kuti zidzakuthandizani poyesera. Koma ngati mudikira mpaka kudya cham'madzulo kuti mudye, thupi lanu limaganiza kuti mukusala kudya ndipo mumayankha pochepetsa kuchepetsa thupi lanu.
Anthu othamanga kwambiri amadziŵa kuti kudya chakudya cham'mawa sikukuthandizani kuchepetsa thupi. Ndipotu, zimangopangitsa kuti mukhale ndi njala, zomwe zimapangitsa kuti muyesedwe kudya chilichonse. Chakumwa chopatsa thanzi chimakupangitsani kuti mupitirire tsikuli ndipo zimakuthandizani kuti musamangobwereza tsiku lotsatira.
Othawa omwe amatha kukhala oonda amadziwanso kuti ali ndi mwayi waukulu wotentha chakudya cham'mawa chifukwa akuwathera m'mawa kwambiri. Amazindikiranso kuti chakudya cham'mawa choyenera chidzawathandiza kuwotcha makilogalamu ambiri pamene akuthamanga chifukwa adzatenthedwa bwino komanso azitha kugwira bwino ntchito.
Zoyenera kuchita
Nazi zina mwachangu ndi zathanzi maganizo a kadzutsa :
- Sindikizani 1/2 chikho cha kanyumba kakang'ono kamene kamakhala ndi mafuta kapena katemera.
- Konzani mwamsanga kadzutsa kadzutsa smoothie. Sakanizani chikho 1/2 iliyonse ya mafuta otsika kwambiri yogurt ndi madzi a lalanje ndi 1/2 nthochi ndi zipatso zina.
- Pamwamba pa bagel ndi tchizi chosakoma mafuta ndi apulo woonda kapena peyala magawo.
- Pangani chotupitsa chochepa cha peanut bata pa chotupitsa, ngolo, kapena mu English. Pamwamba ndi magawo a nthochi.
- Yogurt ndiyake yam'mawa yamakono. Pamwamba ndi granola kapena mtedza wodulidwa wowonjezeredwa ndi zakudya zabwino.
7 - Sagwiritsa ntchito chakudya monga mphoto
Anthu ambiri amadya kapena amadya zakudya zolakwika akamatopa, kuvutika maganizo, kapena kufuna kudzipindulitsa okha. Anthu othamanga kwambiri samagwiritsa ntchito chakudya kuti azikhala bwino. Inde, amadziwa kufunika kokhala ndi malipiro monga cholimbikitsa. Ndipo amadzipindula okha atakwanitsa cholinga chofunikira, monga kukwaniritsa mbiri yawo pa mpikisano. Koma amagwiritsa ntchito zopindulitsa zopanda chakudya, monga mapiritsi atsopano, masewera olimbitsa thupi, kapena pedicure . Mphoto yopanda chakudya imakhala ndi zotsatira zokhazikika kuposa chakudya chopatsa mphotho chifukwa simungakhale ndi malingaliro anu ochimwa mutatha.
Zoyenera kuchita
Nazi njira zina zomwe mungapewere kudya kudya:
- Mukapeza kuti mukupita ku friji kapena pantry, dzifunseni chifukwa chake mukudya. Ngati sikuti muli ndi njala, yesetsani kuthamanga kapena kuchita masewera olimbitsa thupi mmalo mwake, ngakhale mutakhala kwa mphindi khumi ndi zisanu zokha. Kuchita chizolowezi chotsatira khalidwe loipa kwa munthu wathanzi kumapangitsa kusiyana kwa kuyesayesa kwanu kulemera.
- Lembani mndandanda wa mikhalidwe yopanda chakudya imene mukufuna, kotero mutha kuitchula pamene mwakonzeka kudzipindulitsa pokwaniritsa cholinga.
- Sungani diary ya zakudya ndikuyang'ana zonse zomwe mumayankhula mkamwa mwanu. Mukangoyamba kujambula zakudya zanu zonse, mumaganizira zambiri zomwe mukudya komanso chifukwa chake mukudya. Ambiri othamanga amawunikira zakudya zawo m'magazini awo ophunzitsira , kotero ali ndi zolemba zawo za ntchito zawo ndi zakudya zawo pamalo omwewo.
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8 - Amatsata Mapulogalamu Awo
Ndi zophweka kuti musadziwe kuchuluka kwa makilogalamu omwe mumakhala nawo tsiku lonse, koma kusunga zakudya zanu ndi zakumwa zanu kumakuthandizani kuti muzindikire zonse zomwe mumaika pakamwa panu. Anthu othamanga kwambiri amathamanga zakudya zawo kuti asamadye chakudya. Simungathe kuwonjezereka kwambiri ngati mukudziwa kuti mulembe.
Zoyenera kuchita
- Ena othamanga amakonda kufufuza zakudya zawo pamodzi ndi ntchito zawo m'magazini yophunzitsa. Phindu linalake lochita izi ndiloti iwo amatha kuona kuti zakudya zina zimakhudza bwanji ntchito zawo.
- Mukhozanso kugwiritsa ntchito pulogalamu yowerengera kalori kapena tracker pa intaneti.
9 - Amapeza Kugona Kwambiri
Kugona ndi mbali yofunika kwambiri ya kuchepa thupi ndikusunga. Ndikofunika kwambiri kwa othamanga chifukwa cha zofuna zathu zomwe timaika pa matupi athu. Mukatopa, mumatha kuvutika maganizo ndikugonjetsa mayesero kuti mudya zakudya zopanda thanzi. Mwinanso simungakhale ndi mphamvu yogwiritsira ntchito ndi kukonzekera zakudya zathanzi.
Zoyenera kuchita
Yesani njira izi kuti mukhale ndi zizoloŵezi zanu za kugona:
- Pangani usiku 7-8 maola abwino kwambiri-mphoto yoyenera kwa anthu ambiri akuluakulu. Ngati izo ziri kutali kwambiri ndi momwe mukugona panopa, yesetsani kuwonjezera nthawi yanu yogona muzing'onozing'ono. Yesetsani kupeza mphindi makumi awiri usiku umodzi sabata imodzi, ndipo pitirizani kuwonjezerapo mphindi 10 pa sabata iliyonse kufikira mutalipira ndalamazo.
- Khalani ndi nthawi yopuma yokhazikika, monga kusamba madzi ozizira ndikuwerenga buku kapena kumvetsera nyimbo zolimbikitsa.
- Yesetsani kuti musayandikire kwambiri nthawi yogona. Ngakhale kuchita masewera olimbitsa thupi nthawi zonse kumakuthandizani kuti mugone bwino, ndibwino kuti mutsirizitse masewera olimbitsa thupi maola angapo musanagone.
- Musagone ndi njala, koma yesetsani kupeŵa chakudya chambiri musanagone. Mimba yonse ikhoza kukupangitsani kukhala maso. Malizitsani kudya maola awiri musanafike pa udzu.
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