Kodi mungaphunzire bwanji kuti musamaope zakudya, kukhulupirira kuti ali ndi mphamvu komanso kuti mukwaniritse zomwezo? Ndi malangizo athu ndi zophweka! Kotero, zakudya: ntchito ndiyotheka!
Ndikuwona cholinga - Sindiwona zovuta
Choyamba tiyenera kusankha pa cholinga chathu chachikulu. Nchifukwa chiyani timafunikiradi zakudya? Cholinga choyamba ndicho, kuchepetsa kulemera, kuchepetsa kulemera. Chachiwiri ndi kuyeretsa thupi kapena kuchiza thanzi. Madokotala amanena kuti nthawi zina ndibwino kupita kumadya kuti apatse thupi mpumulo. Ngakhale titatha masiku angapo osala kudya, timamva bwino komanso tcheru. Koma kawirikawiri zakudyazi zimakhala ngati izi: mvetserani, werengani ndemanga, sankhani zakudya zatsopano, muzimamatira, mukukhulupirira kuti mu sabata chiwerengerocho chidzakhala chofanana ndi choyenera. Koma ngati tidzipatula pazinthu kwa nthawi yayitali, posachedwa "kufuna!" adzatuluka kumbali, ndipo thupi lidzafuna mwamsanga mkate wake kapena chokoleti. Choncho, sikutanthauza chithunzithunzi chabwino kwambiri: timakhala pa chakudya, timapeza zotsatira, koma pa zakudya zoletsedwa zimakokera ndi mphamvu yaikulu. Ndiyeno timayima pazitsulo ndikuzindikira kuti kulemera kwabwerera. Mukumva chisoni, timakhala pansi pa zakudya zina, poganiza kuti kale lomwe silinali lothandiza. Izi ndizozungulira, koma ndi nthawi yatsopano chikhumbo chokhala pa chakudya chimakhala chochepa.
Njira yotuluka ndiyo
Kotero, ngati ife tinaganiza kuti tidye monga mwa dongosolo linalake, ndiye kuti tifunika kumamatira nthawi zonse. Thupi lidzazoloŵera zakudya zatsopano, ingopatsani nthawi. Pewani zakudya ndi zoletsedwa, monga kusintha kwakukulu ku chakudya chokwanira ndi nkhawa yaikulu kwa thupi, yomwe ingadziwonetsere mwa kutopa, kusasamala, kukhumudwa komanso ngakhale matenda. Chifukwa cha zakudya zolimbitsa thupi, timayandikira kwambiri chakudya chodziwika bwino. Kuonjezerapo, chifukwa cha ntchito yonse ya thupi, amafunikira zakudya zosiyanasiyana monga momwe zingathere. Choncho, muyenera kukhala ndi chizoloŵezi cha zakudya zoyenera pamoyo wanu wonse ndikutsatira, ndipo musadzizunze nokha ndi zakudya zosiyanasiyana ndipo muyenera kuchita izi pang'onopang'ono. Tsiku ndi tsiku, pangani kusintha kwa zakudya zanu, kulola thupi kuti lizolowere kusintha.
Kukhala ndi njira yatsopano
Palibe chovuta kudya bwino. Koma ubwino ndi zotsatira zake ziri zomveka. Choncho, malamulo oyambirira ndi awa:
- Ndibwino kuti mutenge chakudya 4-6 pazinthu zing'onozing'ono. Izi ndi zabwino kusiyana ndi kudya kamodzi kokha, koma mulu usanayambe - kotero thupi lidzakhala lovuta kukumba ndalama zonse zomwe amadya. Ndipo ngati titenga chakudya pang'ono, koma nthawi zambiri sitidzakhala ndi njala yambiri ndipo thanzi lathunthu lidzakhala bwino.
- Chakudya chomaliza chiyenera kukhala osachepera maola atatu asanagone. Ngati simukufuna kugona ndi njala - imwani tiyi ndi uchi kapena galasi ya yogurt.
- Nutritionists amalimbikitsa kudya zakudya zochepa mafuta, makamaka kupewa kusakaniza zomera ndi zinyama mafuta.
- Yesani kuyang'anira kalori yokhudzana ndi mankhwala. Mphamvu ya tsiku ndi tsiku ndi magalimoto okwana 1500-1900, koma chirichonse chimadalira kwambiri pa moyo wanu, momwe muliri okhudzidwa.
Pochita ntchito pawekha ndikofunikira kuti udziyese wekha. Mungathe ngakhale kupanga mndandanda wa ma bonasi omwe angakuthandizeni kulemera kwanu - awa adzakhala othandizira ena. Kuchokera mmalingaliro a maganizo, ndikofunikira kuti thupi lanu ndi psyche zizindikire kuti simudzizunza nokha, malire mu chinachake, yesetsani. Ngati mukufuna maganizo abwino, mmalo mopita ku sitolo kuti mupange keke, pitani ndi anzanu kuti muyende, kupita ku zisewero, nyumba yosungiramo zinthu zakale, nyumba yamakono, kupita ku kanema, penyani kanema. Sungani nthawi yanu yopuma, ndipo simudzakhala ndi nthawi yokhala ndi mafuta, ndipo mudzakhala ndi nthawi yosangalatsa kwambiri.
Panjira yopambana
Chinthu chimodzi chodetsa nkhawa chomwe mungakumane nacho pakudya ndi mantha oti musakwaniritse zomwe mukuyembekezera: anu kapena anthu omwe mukukhala nawo pafupi. Mwachitsanzo, tingakhale otsimikiza kuti chifukwa cha zofooka zathu kuntchito, kusowa chidwi kuchokera kwa amuna kapena akazi, makamaka kuipa konse kwa dziko lapansi, ndiko kupambanitsa kwathu, koma khalidwe lathu, luso lathu, moyo wathu komanso makhalidwe athu sakhala ndi kanthu kalikonse . Timaganiza kuti tikangokhala ochepa, mavuto onsewa adzatha pamodzi ndi masentimita owonjezera. Koma izi siziri choncho.
Zolingalira : Amuna amakopeka ndi kudzidalira kwathu ndi kudzipereka, kukongola kwa mkati ndi kukhazikika, osati chiwerengero pa mamba ndi kukula kwa zovala. Anthu ozungulira amamva, kaya timakonda kapena ayi. Munthu, wokhutira ndi iye mwini ndi thupi lake, ali mu chikhalidwe chamkati. Kukhumudwa ndi kusakhutira ndizogwirizana. Kudzilemekeza kudzakutsogolerani ku zotsatira zoyenera. Kondani thupi lanu, lilitseni - ndipo lidzakuyankhani chimodzimodzi.
Zochita : Tengani nthawi yochulukirapo, yang'anani thanzi lanu ndi moyo wanu, musaiwale za makhalidwe anu abwino, pitirizani kupambana kwanu kochepa. Yesani pazithunzi zatsopano, kusintha fano lanu tsiku ndi tsiku, kukhala osiyana nthawi zonse. Dzilimbikitseni nokha ndi kugula kapena ubweya watsopano, chinthu chachikulu ndikutitsimikizira kuti ndinu wokondwa.
Zonse monga mwa dongosolo
Mayesero okhwima ndi ovuta kukana, makamaka pamene nthawi zonse mumalephera kudya. Koma kufooketsa pang'ono kumatha kuchotsa kuyesayesa koyambirira kuti azigwira ntchito paokha. Choncho, kupambana kwa chakudya kumadalira mwachangu pa chifuniro ndi chikhalidwe.
Zotsatira: Ntchito yofunika kwambiri imakhala ndi chakudya chodziwika bwino. Kodi mukuwopa kuti mutha kuswa? Sankhani ndi cholinga, dzifunseni nokha ku funso "Chifukwa chiyani ndikuchepera?"
Ntchito : Ikani cholinga chodziwikiratu komanso nthawi yoti mukwaniritse. Mukufunikira ndondomeko: njira ndi njira za kuchepa. Dziwani menyu yoyenera kwa inu, pangani machitidwe olimbitsa thupi ndikuyambitsa zolemba za zakudya, nthawi zonse kufufuza kulemera kwanu. Dziphunzitseni kuti mudye tsiku lililonse panthawi yomweyo, ndiye kuti njira zanu zamagetsi zidzasintha. Ndipo ngati mukufunadi chinachake chokoma kapena chopanda phindu, ndi bwino kukwanitsa zokhumudwitsa zanu m'mawa.
Zimayambitsa
Zifukwa zowoneka kuti ndi zolemera kwambiri, zonse ndizopadera payekha pano. Izi zingakhale zosokoneza thupi, ndi moyo wolakwika, nkhawa ndi chirichonse. Ndipo kupambana kwa chakudya kapena kusweka kumadalira mkhalidwe wathu ndi maganizo athu. Choncho, choyamba muyenera kubwezeretsanso ndondomeko mu malingaliro anu, ndiyeno ndi mutu woyera kuti mukhale pa chakudya. Sitingakhale okhutira ndi maonekedwe athu, chifukwa sitingakwanitse kukwaniritsa zochitika zathu zamakono. Ndipo mmalo moyamika matupi athu chifukwa cha kutumikira kwawo mokhulupirika, timamuzunza mwamphamvu.
Kutsilizitsa : Sikofunika kuyesetsa kutsata miyezo ya kukongola yomwe yaperekedwa kwa ife. Ndikofunika kwambiri kuti mukhalebe nokha ndipo musaiwale za zabwino, chifukwa malingaliro athu ali m'moyo weniweni.
Zosankha : Kuthetsa mavuto anu pamasalefu: ndi zinthu ziti padziko lonse, zomwe ndizosafunikira kwenikweni. Ganizirani za njira zomwe angasankhe, pitani pa nkhani iliyonse yomwe ikukusokonezani. Ndifunikanso kudzipangira nthawi, pamene mutha kuika maganizo anu moyenera, kamodzi pamwezi mungoyima ndi kusinkhasinkha. Musaiwale kusokoneza zonse zomwe mukuziwona ndikumva. Fufuzani, kodi mukufunikira? Kodi kudzabweretsa phindu lanji?
Mukazindikira ndi kulingalira zifukwa za kukwanira kwanu, mukhoza kupita kuntchito yotsatira polimbana ndi zolemera zolemera. Choyamba, dziwani nokha kulemera kwanu. Ndipo nthawi yomwe mungakwanitse kukwaniritsa, kusiya 1-2 makilogalamu pa sabata. Kuwonongeka kochepa kwambiri kumakhala nkhawa ina kwa thupi. Pankhaniyi, pali njira ziwiri zomwe zingatheke: yoyamba - thupi liyesayesa kusungira chilichonse, panthawi ina kulemera kwake kudzatha kuchepa kapena ngakhale kuwonjezeka; wachiwiri - wouziridwa ndi chigonjetso chako, udzakhala wokhudzidwa ndi kutaya thupi ndikupangitsa thupi lako kutopa. Kumbukirani - muyeso zonse zofunika!