1 - Njira Yoyamba - Kubwereza Chaka
Yang'anirani zomwe zakudya zanu ndi thanzi lanu zakhala zikuchitika kwa miyezi 12 yapitayo. Ganizirani mafunso awa ndipo lembani mayankho anu m'kabuku kuti muthe kuyang'ana mmbuyo kwa iwo chaka chimodzi kuchokera pano:
- Kodi kulemera kwanu kukufanana bwanji ndi chaka chapitacho?
- Kodi mumamva kuti muli ndi thanzi labwino komanso muli ndi mphamvu zambiri kapena ndinu otopa nthawi zonse?
- Kodi mumatenga mavitamini kapena zakudya zina zowonjezera zakudya?
- Kodi mumadya pakhomo nthawi zambiri? Ngati ndi choncho, ndi zakudya ziti? Zakudya zonse zatsopano, zakudya zamabokosi kapena zakudya za TV?
- Kodi mumadya nthawi zambiri? Kodi mumakonda zakudya zamtundu wanji komanso zakudya zamtundu wanji?
- Kodi mukugwira ntchito mwakuthupi? Kodi mumakonda kuchita masewera olimbitsa thupi?
- Kodi mumadya mbali zathanzi, kapena mumadya chakudya chilichonse?
- Mumasuta?
- Kodi mumamwa mowa wochuluka bwanji mlungu uliwonse?
Ndikofunika kuyang'ana moona mtima pazochita zanu zaumoyo ndi zakudya kuti mukhale ndi zolinga za chaka chotsatira.
2 - Njira Yachiwiri - Kukhazikitsa Zolinga
Kodi mukufuna kulemera ? Kodi mukufuna kuti muthe kukwera masitepe anu popanda kuwombera? Kodi mukufuna kuchepetsa cholesterol kapena kuchepetsa kuthamanga kwa magazi? Sankhani zomwe mukufuna kukwaniritsa mwezi wotsatira, komanso chaka chotsatira.
Cholinga chimodzi chokha cha mwezi wanu woyamba chikhoza kukhala chisankho kuti mutenge chakudya chamasana kuti muzigwira ntchito masiku anai pa sabata mlungu uliwonse mwezi uno m'malo modyera masana ku madyerero tsiku ndi tsiku. Chitsanzo china cha cholinga cha mwezi uliwonse chiyenera kukhala kuyenda kwa mphindi 30 masiku asanu ndi awiri sabata mlungu uliwonse.
Yambani ndi ziwerengero zanu. Tengani miyeso ya thupi lanu ndikupanga zolinga zanu. Kenaka lembani zolinga zanu mu bukhu la zolemba kapena mu diary ya zakudya yomwe mungapange pasitepe isanu ndi iwiri.
3 - Khwerero Lachitatu - Kuzindikira Zosowa Zanu Zakudya
Nazi mfundo zomwe mungafune kuziganizira:
- Kodi muli ndi matenda amagazi othamanga? Ngati ndi choncho mungakonde kuchepetsa sodium mu zakudya zanu popewera zakudya zamzitini komanso zamkati.
- Kodi ndinu olemera kwambiri? Muyenera kuchepetsa kutenga kalori yanu kapena kuwonjezera kuchuluka kwa masewera olimbitsa thupi. Mukhoza kusankha zakudya zamakono kapena mafuta ochepa, onetsetsani kuti mukuyang'ana ma calories ndi magawo anu.
- Kodi muli ndi matenda ashuga? Ngati ndi choncho, ndiye kuti muyenera kuchepetsa kudya kwa shuga.
- Kodi muli ndi cholesterol chokwanira? Lonjezerani kuti mumayambitsa zitsulo zosungunuka monga fiber yomwe imapezeka mu oatmeal. Zidzathandizira kuchepetsa makilogalamu anu.
Pewani kudya mafuta odzaza ndi kuwonjezera kudya kwa omega-3 mafuta acids ku nsomba, fulakesi, walnuts, ndi mafuta a canola .
4 - Njira yachinayi - Zowonjezera Zakudya
Zakudya zabwino zimakupatsani mavitamini ndi minerals onse omwe mukufunikira, koma anthu ambiri amatenga mavitamini kuti atsimikizire. Pali mitundu yambiri yopezeka, koma zonse zomwe mukusowa ndi multivitamin ndi mineral mining supplement. Lankhulani ndi wothandizira zaumoyo wanu musanayambe zowonjezerapo zina kapena ngati muli ndi thanzi labwino.
5 - Chachisanu Phunziro - Pangani Zakudya Zakudya Zatsopano
Nazi zomwe muyenera kudziwa kuti mupange zakudya zanu zatsopano:
- Kodi mumadya kangati tsiku lililonse kuti muthe kulemera kwanu kapena kulemera kwanu?
- Kodi kudya kwanu kumagwirizana bwanji ndi moyo wanu?
- Kodi mumamva bwino ndi zakudya zitatu zazikulu patsiku kapena chakudya champhongo zisanu patsiku?
- Kodi mupitilizabe kudya malesitanti nthawi zambiri?
- Kodi mumakonda zipatso ndi ndiwo zamasamba zotani?
Zakudya zabwino zimakupatseni zipatso zisanu ndi zisanu ndi zitatu za zipatso ndi ndiwo zamasamba patsiku, mapiritsi 25 mpaka 38 pa tsiku, mapuloteni asanu kapena asanu patsiku ndi omega-3 ofunika kwambiri mafuta acids. Kuti mumamatire ndi zakudya zanu zatsopano, mudzafuna kuphatikiza zakudya zomwe mumakonda. Ngati mumakonda hamburgers, ndizo zabwino. Awapangitseni pakhomo ndi tirigu wambiri ndipo azidula kukula kwa burger, kapena kugwiritsira ntchito pansi. Onjezani mchere wambiri, anyezi, ndi phwetekere. Tumikirani burger wanu ndi saladi mmalo mwa zowawa.
Malangizo Owonjezera
- Sankhani nyemba zobiriwira zobiriwira mmalo mwa chips ndi kuzigwiritsa ntchito ndi zochepa zomwe mumakonda kwambiri.
- Ikani agalu otentha kwambiri ndi agalu soya.
- Sankhani mkate wonse ndi pasita m'malo mwa mkate woyera ndi pasta woyera.
- Lembani mchere wotsekemera ndipo mukhale ndi zipatso zochepa zokhala ndi zipatso zokhala ndi zonona kapena zonyowa, kenako kuwonjezera kukonkhetsa kwa walnuts.
- Gwiritsani ntchito madzi a mandimu m'malo mwa mafuta monga saladi kuvala.
- Sankhani mafuta ochepetsetsa m'malo mwa mafuta oweta kwambiri kuti muchepetse mafuta odzaza mafuta (werengani chizindikiro - osati mafuta onse ochepa).
- Ndili ndi mfundo zopezera zakudya zowonjezera pa menu yodyera .
6 - Njira Yachisanu ndi chimodzi - Kugula ndi Kuphika
Pezani mndandanda wa mabizinesi musanapite kukagula. Khalani kutali ndi malo odyera chakudya chokwanira chokamwa ndi zakudya zopangira zakudya zowonongeka mukamagula. Sankhani zipatso ndi ndiwo zamasamba, mikate yonse ya tirigu, nyama zowonda, nsomba, ndi nyemba. Pewani zakudya za mafuta odzaza, sodium, mafuta opangidwa ndi mafuta komanso shuga.
Njira zabwino zophika ndizofunika kuti zakudya zathanzi, komanso:
- Kuthamanga kuli bwino kuposa kutentha kwambiri. Kukhetsa zakudya kumaphatikizapo mafuta ndi makilogalamu ndipo sikuwonjezera zakudya zina.
- Sungani masamba anu m'malo mowaphika. Kutentha kumateteza mavitamini opezeka mu ndiwo zamasamba.
- Mukakonza chakudya chanu cham'nyumba, onetsetsani kuti mupatsidwe kambiri kuti mupite kuntchito kapena kusukulu tsiku lotsatira.
7 - Gawo lachisanu ndi chiwiri - Kuyambira ndi Diary Food
Ngati mukufunitsitsa kusintha zakudya zanu, kutaya (kapena kupeza) kulemera, ndi kukulitsa thanzi lanu, mudzapeza kuti kusunga zinthu ndizofunika kwambiri kuti mupambane ndi chakudya chophweka ndi zolemba zolemba. Izi zidzakuthandizani kukulimbikitsani ndi kukuthandizani kubwereranso pa zakudya zanu ngati muli ndi vuto laling'ono.
Onetsetsani kuti muzindikire kukula kwa gawo ndikulemba makilogalamu omwe mumadya tsiku ndi tsiku. Onjezerani chiwerengero cha makilogalamu pa tsiku ndi chiwerengero chanu cha sabata. Ngati mukufuna kuchepetsa thupi, kuchepetsa chiwerengero cha makilogalamu omwe mumayenera kudya sabata iliyonse ndi 500. Kwa anthu ambiri, izo zimapanga paundi imodzi pa sabata.
Mutha kudzipangira chakudya chodyera kapena kupeza zakudya zatsopano pa intaneti.
8 - Njira yachisanu ndi chitatu - Kuchita masewera olimbitsa thupi, Kuchita bwino komanso Zolinga zaumoyo
Chakudya chabwino ndi mbali imodzi ya moyo wathanzi. Chigawo china cha thanzi ndi thupi ndizochita masewera olimbitsa thupi. Ngati mumayendetsa moyo wanu, muyenera kutuluka ndi kusunthira. Ngati mukufuna kulemera, ndikofunika kuwonjezera ntchito ya aerobic monga kuyenda kapena kuthamanga. Ngati mukufuna kuwonjezera mphamvu zanu, ndiye kuti muyambe kuyambitsa maphunziro monga kukweza zolemera.
Pali magulu azaumoyo, ma gym, akuphunzitsani okha komanso zipangizo zam'nyumba kuti mukhale oyenera komanso oyenera.
Mumasuta? Ngati ndi choncho, mudzadzikomera nokha. Kusuta kwagwirizanitsidwa ndi matenda ambiri odwala, kuphatikizapo mudzasunga ndalama zambiri chaka chotsatira ngati mutasiya kusuta.
Mumamwa mowa wochuluka bwanji? Chakumwa chimodzi pa tsiku chasonyezedwa kukhala chopindulitsa. Kuposa zakumwa imodzi patsiku kungawononge thanzi lanu, komabe. Ngati mukumva mukumwa mowa woposa ma ounces a vinyo, ma ola awiri a mowa kapena olase khumi ndi awiri tsiku lililonse, ndiye kuti mungafunikire kuchepetsa mowa wanu.
- Chitani Zochita kwa Oyamba
- Zida Zolekezera Kusuta
9 - Njira yachisanu ndi chitatu - kuchepetsa nkhawa
Kusokonezeka maganizo kumayipitsa thanzi lanu. Kupanikizika kumaphatikizapo zochitika za tsiku ndi tsiku monga nthawi zonse zosachedwa kuntchito; nthawi yayitali yopita ndi magalimoto owonjezera; Ntchito zambiri kuposa nthawi yozichita; ndi kupsinjika maganizo monga imfa kapena kusudzulana.
Pezani Kupanikizika
- Kusintha Kwambiri ku Moyo Wopanda Mavuto
- Njira Zikuluzikulu Zoyamba Tsiku Lanu
- Kusamalira Maganizo
- Kuchiza kwachilengedwe kwapanikizika ndi kudandaula
- Kuchita Zochita ndi Kupsinjika Maganizo
10 - Njira Yachiwiri - Kulimbikitsana ndi Kusamalira
Nthawi zina kuyamba ndi zakudya zatsopano komanso kukonza thupi ndi mbali yosavuta. Ambiri aife timagwidwa pamsewu chifukwa chokhala ndi ndondomeko yotanganidwa, kukhumudwa, ndipo nthawi zina timayipitsa.
Izi ndi nthawi yomwe timamverera kuti timachita zonse bwino, koma sizingawonekere kuti sizingatheke. Izi zikachitika, musataye mtima. Nawa nkhani zina ndizinthu zomwe zingakuthandizeni: