Tonsefe timadziwa kuti kutaya thupi ndi kusamalira kumadalira makilogalamu okhudzana ndi ma calories. Koma zina zambiri zimasewera momwe kalori imakhudzira kulemera kwathu. Nazi zinthu zisanu zomwe simungathe kuzidziwa ponena za zopatsa mphamvu.
1) FDA imalola kuti kalori iwerengedwe pa malemba okhutira kuti asakwane ndi 20 peresenti.
Izi ndi zazikulu. Boma la US Food and Drug Administration lili ndi lamulo lakuti zakudya zowonjezera pa zakudya zomwe zili m'matumba zingakhale 20 peresenti.
Choncho, mwachitsanzo, mapuloteni omwe amati ali ndi makilogalamu 250 akhoza kukhala ndi makilogalamu 300. Njira yokhayo yotsimikizirana yeniyeni ya chiwerengero cha ma calories omwe mukudya ndikudyetsa zakudya zanu zonse ndi zakumwa zoziziritsa kukhosi kuyambira pachiyambi, koma izi sizowona kwa anthu ambiri. Chinthu chachiwiri chimene mungachite ndicho kudalira nzeru zanu ndi zomwe mumadya. Ngati chidziwitso cha zakudya pa chakudya chophatikizidwa chikuwoneka kuti sichingakhale chowonadi, zikhoza kukhala. Ngati mukukayikira, yesani gawo la pulogalamu yowonjezerapo kuti muwone ngati gawolo likufanana ndi kukula kwa maulendo omwe akupezeka palemba.
Munauziridwa kuti mupange zokhazokha? Iwo samasowa kukhala ovuta. Zakudya zina zowonongeka zowonjezera zili ndi zinthu zitatu kapena zosachepera.
2) Zakudya zomwe zimatchedwa "zero-kalori" zimatha kukhala ndi makilogalamu 4 pakutha.
Taphunzira kale kuti simungakhulupirire nthawi zonse zomwe mumawona pa malemba okhutira, ndipo ichi ndi chitsanzo china. Malingana ndi FDA, gulu la zakudya limaloledwa kudzinenera kuti mankhwala ali ndi zero zamakono ngati ali ndi makilogalamu osachepera asanu pa kutumikira.
Mwachitsanzo, ngati pulotetanti yokometsera imanena kuti ili ndi zorori, zikhoza kukhala ndi ma calories 4.
Mwiniwake, izi sizinthu zazikulu, koma ziganizo zingathe kuwonjezereka, makamaka ngati zowerengeka zomwe zikuwerengedwa sizing'onozing'ono kapena ngati mumadya mankhwala ambiri. Pamene mukugwiritsira ntchito sweetener, osaphika kuphika mankhwala, osalora mafuta odzola mafuta, kapena zinthu zina zomwe amati amadzola zero, kudziwa momwe mukugwiritsira ntchito, ndikuganizirani kuchuluka kwa makilogalamu pamtundu uliwonse.
3) Mukuwotcha mafuta osapanga kanthu.
Kuchita masewera olimbitsa thupi si njira yokhayo yomwe timayaka mafuta. Ngakhale tikakhala pa madesiki athu kapena tikamagona pabedi tikuwonera TV, tikuyaka mafuta. Ndichifukwa chakuti thupi limagwiritsa ntchito mphamvu kuti lichite ntchito tsiku ndi tsiku, monga kupuma ndi kudya chakudya. Chiwerengero cha makilogalamu omwe mumayaka pamene simukuchita kanthu amatchedwa mpweya wanu wa kupumula, kapena kuchuluka kwa kayendedwe kake kagwiritsidwe ntchito- mungagwiritse ntchito makina kuti muyese wanu. Zabwino kuti mudziwe!
4) Ngati mumachepetsa kalori yanu mochuluka, mukhoza kusiya kuchepa.
Inde, kudula calorie yanu kudya ndi kuyaka kwambiri calories kukuthandizani kuchepetsa thupi. Koma ndizofunika kwambiri kuti musaleke nambala mofulumira komanso kuti musatengereko ziwerengero zochepa. Mukachepetsa kuchepetsa kalori wanu, thupi lanu likhoza kulowa mu "njala", zomwe zikutanthawuza kuti thupi lanu limayendetsa bwino chifukwa thupi lanu likusunga mafuta kuti asunge mphamvu. Izi zikhoza kuyambitsa mabekera kulemera kwanu ndipo zingakhale ndi zotsatira za thanzi la nthawi yaitali. Aliyense ali ndi gawo losiyana, koma akatswiri ambiri amavomereza kuti kudya makilogalamu osachepera 1,200 patsiku ndi lingaliro loipa. Choncho onetsetsani kuti simukudya zakudya zambiri komanso kuti simukudya pang'ono.
5) Kutentha kwa calorie kumapanga makina opanga masewera olimbitsa thupi nthawi zambiri kumakhala ndi makumi awiri peresenti.
Zosoni, koma zoona. Masewera olimbitsa thupi pa masewera olimbitsa thupi, masitepe, okwera masitepe, ellipticals, ndi zina zotero-nthawi zambiri amatha kupanga makompyuta a calorie. Koma mwina si njira yolondola yodziwira kuchuluka kwa makilogalamu omwe mukuwotcha. Malinga ndi kafukufuku wa 2010 wochokera ku yunivesite ya San Francisco's Human Performance Center, makina ochita masewera olimbitsa thupi akuti amatha kupatsa kalori mopitirira malire pafupifupi 20 peresenti. (Makina opangidwa ndi Elliptical anatsindika khalori yotentha ndi 42 peresenti yochititsa mantha.)
Ngakhale kuti palibe cholakwika ndi kugwiritsa ntchito makina ochita masewera olimbitsa thupi, musadalire kwambiri nambala yomwe iwo akulavulira.
Ndipo musagwiritse ntchito zozizwitsa ngati zifukwa zogulira nkhumba tsiku lonse!
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!