Pankhani ya kuchepa thupi , ambiri a ife timakonda kuganiza mofanana ndi "chomwe" osati "momwe," kutanthawuza kuti timayika kulemera kwina mwa zomwe tiyenera kudya komanso sitiyenera kudya mmalo momwe timadyera. Ngakhale zomwe timadya ndizofunika kwambiri kuti tikhale ndi thanzi labwino, momwe timadyera zingakhale zofunikira kwambiri kuti tikwanitse kuchepetsa thupi.
Mwa kupanga kusintha kosavuta momwe mumadyera, mungathe kupewa mazana a zopanda nzeru patsiku. Malangizo khumi ochepera kulemera kwake amayamba kumva ngati osadziwika poyamba, koma pitirizani kuwachita kufikira atakhala chizoloŵezi ndipo mutha kuyang'ana phindu.
1 - Pang'onopang'ono
Zili choncho makamaka mu chikhalidwe chathu cha chakudya chofulumira komanso chakudya chamadzulo cham'mawa kuti tidye mofulumira kwambiri. Ngakhale izo zingakhale nthawi yopulumutsa, izo sizingasunge nsalu yanu. Zimatenga mphindi 20 kuti mimba isanene ubongo kuti yodzaza, komabe chakudya chokha chimatenga mphindi 10 zokha. Chomvetsa chisoni ndichokuti timadya kwambiri kuposa momwe timafunira, zomwe zimatiika pangozi yowonjezera kwambiri kapena yochulukirapo. Ngati kupepuka kumatha kusunga makilogalamu 100 patsiku, zomwe zingapangitse mapaundi olemera patsiku.
2 - mbale zazikulu
Mbatata yosakaniza yowonongeka ikuwoneka yaying'ono pa mbale zathu zakudya zazikulu. Ikani chakudya chanu pazitsulo zing'onozing'ono, 9-inch ndi kukula kwanu kwa ntchito kudzakhala molondola. Chinyengochi chitha kuganiza kuti ubongo wanu ukuganiza kuti "mudya mokwanira," ndikukupulumutsani maola ena awiri pa tsiku.
3 - Khalani pa tebulo
Titha kudya ma makilogalamu mazana asanu a ma cookies ndi zipsu pamene mukufufuzira muzamasewera kapena mutenga chotupa msanga. Ma calories awa akuwonjezera. Idyani chakudya chilichonse mukakhala patebulo. Ntchito yowonjezera idzawopseza zilakolako zofooketsa ndikukulolani kuti muone momwe mukudyera.
4 - Idyani Kudya Mbewu
Sankhani kungodya kuchokera pa mbale. Kudya kuchokera ku matumba, kugawana mbale (monga chip kapena mbale za popcorn), kapena kuchoka mu chidebe kubisala momwe tikudyera. Tengani nthawi yoti muike zakudya zonse zomwe mumadya pa mbale kuti muthe kuyang'anira kukula kwa gawo.
5 - Chotsani Zakudya Zakudya
Osayika kutumikira mbale pa tebulo. Kuchita zimenezi kumapangitsa kuti zikhale zosavuta kukhala ndi kachiwiri kapena kachitatu musanalole kuti ubongo wanu ufike pamimba. Siyani mbale zotumikira ku khitchini. Mukhoza kukhala ndi masekondi, mumangoyimirira kuti muwapeze.
6 - Idyani bwino Desserts
Khalani chakudya cha mchere. Idyani zokhazokha zokhazokha, zamtengo wapatali kwambiri zomwe mungapeze ndikuzipeza. Mudya pang'ono ndikusangalala nazo. Choko ndi maswiti apita mu golosale ndizodzaza ndi zinthu zowonjezera zomwe sizikumva bwino. Ngati mukufuna kudyetsa dzino lanu lokoma, pezani ndalama zokwana madola 4 ndipo muzizisangalatsa (moyenera).
7 - Idyani kawirikawiri
Idyani zakudya zocheperako koma dziwitseni nokha kuti mukhoza kubwerera mmbuyo kwa maola angapo kuti mukapeze chakudya china. Khalani ndi zosakaniza, mtedza, yogurt, ndi zina zotsekemera. Yesani kuchepetsa kuchuluka kwa chakudya chomwe mukufunikira kuti mukhale okhutira pa chakudya. Ambiri odyetsa zakudya amalumbira ndi ndondomeko ya kudya pafupi ndi izi:
- Chakumwa
- Chakumapeto kwa m'mawa
- Chakudya
- Madzulo masana-masana
- Chakudya chamadzulo
8 - Idyani Pamene Mudya
Mukamadya, idyani. Musayang'ane TV, kuwerenga nyuzipepala, kuyankhula pa foni, kapena kuyendetsa galimoto. Idyani basi. Samalani chakudya chanu. Onetsetsani zomwe mumakonda. Kusokonezeka kumangoyambitsa kudya. Izi zikuti, kukhala pansi pa chakudya ndi mnzanu kapena wachibale wanu kuti mukambirane naye kungakhale chida chabwino chochepetsera, choncho musamachite bwino nthawi yamadzulo.
9 - Calories Zamadzimadzi
Fufuzani chiwerengero cha zopatsa mphamvu zomwe mumamwa. Mukhoza kudula makilogalamu ambiri patsiku pogwiritsa ntchito ma sodas, juices, zakumwa zakumwa za khofi, ndi mowa. Sungani chipika cha chirichonse chimene mumamwa ndikuwonjezerani ma calories. Mutha kudabwa ndi kuchuluka kwa mankhwala anu tsiku ndi tsiku.
M'malo mwake, yesani kulowetsa madzi. Ngati muli ndi chosowa cha tiyi kapena tiyi, yesetsani kapu yotentha kapena tiyi. Mwinanso mutha kulingalira za kudula zakudya zakumwa ndi zakumwa. Ngakhale ali ndi zakudya zopanda mphamvu, kukoma kokoma kumapangitsa kuti ubongo wanu ndi thupi lanu zikhumbe shuga kwambiri. Chitani nokha chisomo ndi kumwa madzi mmalo mwake.
10 - Sungani Kuchokera ku Plate Yanu Patebulo
Pamene uli ndi zikhumbo, ayambe kuyembekezera osachepera mphindi zisanu. Ngati mukufunabe chakudya, chitani zotsatirazi: Pezani mbale yaying'ono, ikani zikhoto zochepa pa chinthu chofunidwa pa mbale (osatumikira mmodzi - werengani chizindikiro!). Kenaka ikani phukusilo, tenga mbale yanu patebulo, ndipo idyani chakudya chanu popanda kusokonezeka. Dzifunseni nokha ngati kuli koyenera.
Mungayesenso kupeza njira zina zabwino zokhudzana ndi zilakolako zina. Mungadabwe kuti kukondwerera kwa Medjool kungakhale kotani pamene dzino lanu limatulutsa.