Chaka chilichonse zakudya zambiri zimapezeka pa intaneti. Chotsatira chirichonse chimalonjeza zotsatira zotsimikiziridwa, ndi zambiri kuposa zonse zomwe zapitazo. Koma ngati onse ali ogwira mtima, ndiye chifukwa chiyani mumakhala ndi zambiri, zingakhale zokwanira? Mwinamwake, osati chirichonse chiri chophweka, ndipo zotsatira siziri zowonekera ndi kutalika momwe ife tingafunire.
Nthawi
Zakudya zonse zimawerengedwa podziwa kuti mudzawatsatira kuchokera masiku angapo mpaka miyezi ingapo, koma osati. Koma ngati atatha kuthetsa zakudya kuti abwerere ku chakudya chawo chozoloŵera, ndiye kuti mapaundi otayika adzabwerera. Izi ndi zomveka. Koma sitikutaya kulemera kokha kuti tipeze zotsatira pa mamba, komanso kuti tikhalebe ochepa pambuyo pake. Zakudya siziphunzitsa izi. Iwo amangopereka pulogalamu inayake kwa nthawi inayake, ndipo palibe yemwe akukamba za zomwe mungachite. Kotero zimakhala ngati kuti ndikugwedezeka pang'onopang'ono - timakhala wolemera, ndiye timakhala pa chakudya chotsatira ndikuchichepetsa. Ndipo sitidzakhala mwamtendere ndi njira iyi.
Chiwerengero
Chakudya chilichonse chimangoletsa kuchepetsa mafuta, mapuloteni kapena chakudya, komanso chimapangitsanso ndondomeko yeniyeni ya zinthu zomwe sizikugwirizana ndi zomwe timakonda. Kwa kanthawi kochepa, ndithudi, mungathe kupereka zizoloŵezi zanu pofuna cholinga chachikulu, koma sitiri okonzeka kudya chimodzimodzi, komanso ngakhale osakondedwa kwambiri, kuti tipite. Ndicho chifukwa chake aliyense akuyembekezera mwachidwi pamene zakudya zatha ndipo mukhoza kudzipindulitsa chifukwa cha zowawazo. Ndipo zotsatira zake ndi zofanana - phindu lobwerezabwereza.
Mtengo wa caloric
Kulepheretsa kolimba ndi koopsa kwa caloric kudya kumabweretsa kulemetsa. Koma izi zimawoneka ndi thupi lathu ngati nkhawa. Amayang'ana mkhalidwewo, m'mene adagwa, ngati nthawi zovuta ndikumukumbukira. Pokhapokha ngati mwayi wapatsidwa, thupi liyamba kuyamba kusungira mafuta ngakhale mwakhama ngati nthawi yowopsya ikubwerera. Monga mukudziwira, muzochitika zotere, sikuti kulemera kwake kwatsika, koma atsopano adzalembedwanso. Kuyesera kulikonse koyesa kuchepetsa thupi kudzapereka zotsatira zochepa zochepa, ndipo makilogalamu otaya adzabwerera mofulumira ndi mofulumira. Ndipo musachimwe pa zakudya zomwe mwasankha. Siye amene sankagwira ntchito, chiwalo ichi chinasinthidwa kuti chisokonezeko mu zakudya. Pambuyo pokambirana zifukwa zazikulu za kusawonongeka kwa zakudya m'kupita kwanthawi, tiyeni tidzifunse chomwe tiyenera kuchita ndiye? Chirichonse chiri chophweka mokwanira. Ndikofunika kokha kuti muyang'anenso momwe mumaonera chochitika.
Zakudya zomveka
Ngati simukufuna kulemera kokha, komanso kuti mupulumutse zotsatira, phunzirani mwamsanga zakudya zomveka bwino. Zimamveka zonyansa, ndipo si nthawi yoyamba. Palibe amene akufuna kuti aziganizira nthawi zonse zomwe amadya komanso kuchuluka kwake. Inde, ndipo simukuyenera kumvetsa mfundoyi, koma zonse zidzatha paokha. Ndipo mfundoyi ndi yosavuta kuposa ya zakudya. Pali chirichonse, funso ndilochuluka bwanji. Kuti muchepetse kulemera kwa mafuta, kalori ayenera kukhala osachepera. Pafupipafupi, munthu amafunika pafupifupi kcal 2000 patsiku, ndipo kulemera kwake sikuyenera kudya makilomita 1400 mpaka 1500 patsiku. Sankhani zamakono zomwe mumakonda, zopatsa zokonda zochepa ndikuwerengera kumayambiriro oyamba. Pakapita nthawi, mudzaphunzira kuchita izi mwa masomphenya.
Zotsutsa sizilipo
Ngati mwaitanidwa ku phwando kapena pikiniki, muwoneke zachilendo ngati mukukana kudya ndipo mukudya karoti pambali pamene aliyense akudya zakudya zamadzi. Idyani ndi inu, koma osati zambiri. Ngati simungathe kusunga makilogalamu 1400 - 1500 patsiku, tsiku lotsatira muzidyera pang'ono kuposa nthawi zonse. Nutritionists amanena kuti munthu aliyense amadya mawerengero osakwanira a makilogalamu tsiku ndi tsiku, kotero muyenera kulingalira chiwerengero. Lembani chiwerengero cha makilogalamu pa sabata ndikugawikana ndi 7. Phindu lovomerezeka linapezedwa, zomwe zikutanthauza kuti zonse ziri bwino, njira yochepetsera imayang'aniridwa.
Limbikitsani kagayidwe kake
Pofuna kuti thupi lisadziwe zoletsedwa pa zakudya, monga zovuta, akatswiri ena amalimbikitsa pa masiku osiyanasiyana kuti adye zakudya zosiyanasiyana. Mwachitsanzo, tsiku lina mumadya mwachizolowezi, kudya pafupifupi kcal 2000, ndi lotsatira 1000 kcal. Mtengo wamtengo wapatali ndi 1500 kcal, womwe umagwirizana ndi malingaliro. Kotero mungathe masiku ena malinga ndi momwe mumafunira popanda kusokonezeka. Pa nthawi imodzimodziyo, kuchepetsa thupi kumachepetsa, ndipo thupi sililowa mu chuma, monga momwe zimakhalira ndi zakudya zowonongeka.
Thandizo kuchokera kunja
Ngati mwamsanga mukutsatira ndondomeko zatsopano za zakudya, makamaka ngati mumakonda kwambiri zakudya zamakono kapena zosavuta, zomwe zimakhala zovuta kusiya zomwe mumakonda kwambiri zakudya zamakono, mukhoza kudzigwiritsa ntchito pogwiritsa ntchito mankhwala osokoneza bongo, monga Goldline Plus. Madokotala ena amalimbikitsa kuti azigwiritsa ntchito ngati pokhapokha ngati ayesa kutaya thupi m'miyezi itatu sanabweretse zotsatira zake. Madokotala ena amakhulupirira kuti kulemera kwake kumayambira nthawi yomweyo ndi kuphatikiza kwa hypocaloric zakudya ndi mankhwala ochepetsa thupi. Ndi njirayi, amatsimikizira kuti ndizosavuta kuti azizoloŵera zakudya zatsopano, kuti azikhala ndi zakudya zoyenera komanso kuti azikhala ndi nthawi yayitali. Zatsimikiziridwa kuti kukonzekera kulemera kwa kulemera komwe kuli ndi sibutramine kumalola kuchepetsa kalori wokhutira ndi 25% ndi kuchuluka kwa chakudya chomwe chimadya 20%. Ndi bwino, malangizidwe oletsa kalori ndi osavuta kutsatira. Chinthu china chabwino ndi chakuti kumbuyo kwa kutenga sibutramine, thermogenesis (kutentha kwa thupi) kumawonjezeka, chifukwa chomwe kcal 100 yokha imagwiritsidwa ntchito patsiku.