Zomwe Muzisiya Kuchita Ngati Mukufuna Kutaya Kunenepa

Sungunulani mofulumira ndi kusintha kosavuta pazomwe mumachita tsiku ndi tsiku

"Ndikufuna kulemera koma ngakhale kuti ndikuyesera bwanji, sindikuwoneka ngati ndikuchepa." Kodi kudandaula uku kumveka bwino? Ngati muli ngati dieters ambiri okhumudwa, mukuyamba kuganiza kuti simudzapeza thupi lomwe mukulifuna.

Koma pali chiyembekezo. Ngati mukufuna kutaya thupi, ingofunani kuti zolakwika zomwe mumakonda zowonongeka zingakulepheretseni kupeza zotsatira zomwe mukufuna.

Kenaka pangani kusintha kosavuta kuti mukhale ndi pulani yanu yolemetsa komanso yopanda phindu.

Zomwe Muzisiya Kuchita Ngati Mukufuna Kutaya Kunenepa

1. Lekani kusankha zakudya zolakwika. Kodi mwasankha kudya kangati chifukwa chakuti munagwiritsa ntchito mnzanu? Mwinamwake inu munauziridwa ndi zakudya zodziwika bwino kapena olankhula zamalonda. Zakudya zingakhale zabwino kwa wina aliyense, koma zosowa zawo, moyo wawo, ndi zakudya zawo zimakhala zosiyana kwambiri ndi zanu.
   Chitani izi mmalo mwake : Dzifunseni mafunso asanu ofunika okhudza mbiri ya zakudya, chithandizo chamankhwala, ndi chithandizo cha maganizo. Mayankho akuthandizani kuzindikira zosowa zanu monga dieter ndikuthandizani kusankha njira yabwino kwambiri yowonongera zolemera zanu.
2. Siyani zolinga zosatheka. Dieters nthawi zambiri amakhala okondwa komanso okhutira kwambiri pachiyambi cha pulogalamu yawo yolemetsa . Nthawi zambiri nthawiyi amaika zolinga zosalemetsa. Koma kuyembekezera kwakukulu kungapangitse kulemera pokhapokha ngati kusowa patsogolo kumapangitsa munthu kukhala wopanda cholinga .
   Chitani izi mmalo mwake: Phunzirani momwe mungakhazikitsire zolinga zing'onozing'ono zimene mungakwaniritse . Mapazi ang'onoang'onowa amapereka mapu a ulendo wanu wolemetsa. Pamene mukufikira cholinga china chochepa, mumakhala ndi chidaliro ndipo mumakhalabe ndi cholinga chofikira cholinga chanu chachikulu.

1. Lekani kugwiritsa ntchito "kusowa kwa nthawi" ngati chifukwa. Imodzi mwa zolepheretsa kawirikawiri kulemetsa kulemera ndiko kukhulupirira kuti mulibe nthawi yokwanira. Kafukufuku wina anapeza kuti amayi 41 pa 100 alionse akuti "kusowa kwa nthawi" ndi chifukwa chakuti sadadye bwino ndipo amayi 73 pa 100 alionse amati sanagwiritse ntchito masewera chifukwa ndondomeko zawo zinali zotanganidwa kwambiri. Mfundo yaikulu ndi yakuti ngati mukufuna kulemera, muyenera kupeza njira yopangira nthawi yathanzi.
   Chitani izi mmalo mwake: Tulukani kalendala yakale ya pepala ndikupeza mawindo a nthawi omwe sagwiritsidwe ndi zofunikira zonse. Kenaka pangani ndandanda ya ntchito zowonongeka bwino . Peni pa ntchito zofunika kwambiri ndikukonzekera china chilichonse chozungulira. Musaope kuyika zinthu zina zofunika pambuyo kapena kupempha thandizo (onani chinthu # 4) kuti mutenge nthawi yomwe mukufuna kuti thanzi lanu likhale lofunika kwambiri.

1. Lekani kudzipatula nokha. Pa zokambirana za posachedwa ndi Wopambana Wopambana Wopambana Mutharika Hanna Curlee, anati chinthu chofunika kwambiri chomwe anaphunzira panthawi yomwe anali ndi vuto lolemera kwambiri chinali kupempha thandizo. "Ndinkachita manyazi kupempha thandizo," adatero. "Ndikanatha kuitanitsa munthu wina ndikuyesetsa kuti andithandize, koma ndinkaganiza kuti ndilibe aliyense." Kenaka adazindikira kuti adali ndi abwenzi ndi achibale omwe anali okonzeka kumuthandiza kudzera muulendo wake wolemera.
   Chitani izi m'malo mwake: Phunzirani momwe mungapezere thandizo la zakudya kuchokera kwa abwenzi ndi abwenzi. Tengani nthawi kuti mudziwe zosowa zanu nokha ndikufikira ena kuti awathandize. Mwanjira imeneyo, mudzakhala omveka pofotokoza njira zenizeni zomwe angathandizire. Pezani anzanu kuntchito, ku masewero olimbitsa thupi, m'dera lanu kapena ku tchalitchi.
2. Lekani kunyalanyaza chakudya chanu. Kodi mumayesa makalora anu onse? Kumbukirani kuti ngakhalenso kalori yaying'ono 25 yomwe imapangika pano ndi apo tsiku lonse likhoza kuwonjezera. Zakudya zosakaniza, chakudya chochokera ku mbale yanu yodyeramo chiwerengero, ndi makilogalamu omwe amawonongedwa panthawi yokonzekera chakudya. Kudya kwanu kwa tsiku ndi tsiku kungakhale kokwera kwambiri kuposa momwe mukuganizira.
   Chitani izi mmalo mwake: Gwiritsani ntchito tracker. Lembani zolemba zanu molondola pogula ndalama zosakwera mtengo. Chidachi chidzakulolani kuti muwonetse kukula kwakukulu kwa gawo lililonse lomwe mumadya.

1. Lekani kuganiza kuti zakudya "zathanzi" zidzapangitsa kulemera. Kafukufuku wambiri wasonyeza kuti anthu ambiri amadya zakudya zomwe amawona kuti ali ndi thanzi labwino. Kafukufuku wina ku yunivesite ya Michigan anapeza kuti pamene chakudya chinalembedwa kuti "organic," dieters anadya zambiri. Mfundo yaikulu? Zakudya zanu zowonjezera "zathanzi" zingayambitse kupweteka kolemetsa.
   Chitani izi mmalo mwake: Musanyalanyaze malonda omwe akugulitseni kutsogolo ndikudziwe zambiri kuchokera ku zolembera zakuthupi. Zakudya zanu zomwe mumazikonda zingakhale ndi zowonjezera zowonjezera, koma zingakhale zazing'ono kwambiri mu mafuta kapena calories kuti zikhale gawo lanu lokonza zolemera. Mwachitsanzo, mafupa amadzaza ndi mafuta abwino , koma amakhalanso olemera kwambiri. Muzidya moyenera kapena kuwononga zakudya zomwe zikukupatsani mafuta .

1. Lekani kukhala tsiku lonse. Zochita zosachita masewero thermogenesis, kapena ZOYENERA, ndizochita zokongola kwa gulu lonse losachita zochita zomwe mumachita tsiku ndi tsiku. Ikhoza kuwerengera mpaka 15-30% ya calorie yanu yonseyo. Ngati mumagwiritsa ntchito tsiku lanu mutakhala pa desiki kapena madzulo anu muli pabedi, ma calories omwe mumayaka kuchokera ku NEAT adzakhala osachepera.
   Chitani izi mmalo mwake: Phunzirani momwe mungathere zakudya zopanda mphamvu popanda kuchita masewera olimbitsa thupi . Limbikitsani NEAT tsiku lonse. Ngati muli ndi ntchito ya desiki, khalani maola ola limodzi ndikuyenda ku chipinda chodyera, pendani madzi anu, muthamangireko phazi, kapena kukwera masitepe ku nyumba yanu. Ngati mukufuna kuwonera TV usiku, pukuta zovala kapena fumbi yamapanga mmalo mogona pabedi.
2. Lekani kuwonetsa zochitika zanu zolimbitsa thupi. Anthu ambiri amene amafuna kulemera amatenga nawo masewera olimbitsa thupi . Koma iwe umayenera kupita ku kampu ya thanzi kuti ukatenthe makilogalamu. Ndipo nthawi yanu yochita masewera olimbitsa thupi ndi nthawi yokha yomwe mumagwiritsa ntchito. Siphatikizepo nthawi imene mumagwiritsa ntchito m'chipinda chosungiramo katundu, kuyimitsa galimoto yanu, ndi kucheza ndi anzanu.
   Chitani izi mmalo mwake: Sungani muyeso ya mtima kuti mumvetse bwino nthawi yanu yopuma. Pali mitundu yambiri pamsika, kotero yerekezerani mitengo kuti mupeze imodzi yomwe ikugwirizana ndi bajeti yanu. Kuwunika kwa mtima kumangokudziwitsani momwe mukuvutikira, koma zitsanzo zambiri zidzayesa "nthawi yanu" kuti mudziwe ndendende maminiti angati omwe mungayese monga masewera olimbitsa thupi.
3. Lekani kubwezera masewero olimbitsa thupi podya zambiri. Ndi zachilendo kuti chikhumbo chanu chiwonjezere pamene mukuyamba kuchita masewera olimbitsa thupi. Koma chimodzi mwa zovuta kwambiri zolemetsa zolakwitsa ndikutenganso zakudya zopanda phokoso zoonjezera komanso kuchita ngati mphotho yopangira masewera olimbitsa thupi. Koma kudya zakudya zoterezi kungapangitse kulemera.
   Chitani izi mmalo mwake: Konzani chotupitsa chamtundu wathanzi kuti mudye mukangotha ​​masewera olimbitsa thupi. Gwiritsani ntchito mapuloteni othandiza kwambiri okhutira ndi njala yanu ndikutsitsimutsa zakudya zomwe zatayika panthawi yopuma. Galasi la mkaka wa chokoleti imagwira ntchito bwino ndipo imakonda zokwanira kuti zimve ngati chithandizo.
4. Lekani kuyembekezera zotsatira zazikulu kuchokera ku kusintha kochepa. Pali zowonjezera zokhudzana ndi kulemera kwake zomwe smart dieters amaphunzira patapita kanthawi. Mmodzi mwa iwo ndikuti kudya zakudya n'kovuta. Inde, mudzawona malonda a mapiritsi otayika olemera omwe amati akuthandizani kuchepetsa thupi popanda khama lililonse. Ndipo zakudya zambiri zowonongeka zimapanga malonjezo omwewo. Koma malonda awo ndi mapulani sakugwira ntchito.
   Chitani izi mmalo mwake: Dziwani kuti choonadi cholemetsa ndi chovuta, koma musalole kuti vutoli lisakulepheretseni. Ngati mukufuna kulemera, mungathe. Koma sizidzakhala zomasuka. Zikondwerero zochepa zomwe mungachite kuti mukhalebe panjira. Mwachitsanzo, ngati msinkhu sukukupatsani zotsatira zolemetsa zomwe mukufuna, pitirizani kukondwerera kuti mudya chakudya chamadzulo patsiku ndikudzikumbutsa za ubwino wathanzi zomwe mumapeza popeza bwino. Ndondomeko yanu yochita masewera olimbitsa thupi simungathe kuwonetsa kulemera kwake, komabe zingakuthandizeni kugona bwino usiku ndikumakhala bwinoko masana. Fufuzani ndi kuvomereza zochepa zazing'ono panjira.

_Zotsatira:

_{GA Kline, SD Pedersen. "Zolakwitsa zokhudzidwa mtima kwa opirira za kuchepa kwa caloriki zimafunikira kulemetsa-kuwonetsetsa kuchokera ku Mtsinje Wokonza Zakudya." Matenda a shuga, kunenepa kwambiri ndi Metabolism Voliyumu 12, Issue 5, tsamba 455-457, May 2010.}

_{Veronique Provencher, Janet Polivy, C. Peter Herman. "Kukhala ndi thanzi labwino. Ngati liri ndi thanzi, mukhoza kudya zambiri!" Pulogalamu 52, Gawo 2, April 2009, masamba 340-344.}

_{Jonathon P. Schuldt., Norbert Schwarz. "Njira ya" organic "ya kunenepa kunenepa? Zomwe zimayambitsa zamoyo zimakhudza chigamulo cha calorie ndi kuchita zolimbitsa thupi." Chiweruzo ndi Kusankha Kupanga, Vol. 5, No. 3, June 2010, mas. 144-150.}

_{Welch N, McNaughton SA, Hunter W, Hume C, Crawford D. "Kodi lingaliro la kupanikizika kwa nthawi ndilololepheretsa kudya zakudya zabwino ndi zochitika zolimbitsa thupi pakati pa akazi?" Matenda a Umoyo Wathanzi. 2009 Jul; 12 (7): 888-95.}