Kodi ndi zakudya ziti zomwe zimakugwiritsani ntchito?
Ganizirani za ziyembekezo zanu, zizoloŵezi zanu, kaya musasankhe zomwe mumasankha pang'onopang'ono kulemera kwa thupi kapena choyenera kwambiri kwa inu ndi chakudya chambiri?
Kodi mumadya liti usiku kapena m'mawa? Kodi mumadya chizoloŵezi kapena chilakolako m'mawa? Ndipo mumadya mochedwa bwanji madzulo? Muyenera kusiya nthawi yatha kudya komalizira kuti muzichita masewera olimbitsa thupi. M'mawa, mukudzuka, mumamva bwino, ndipo dzikoli likupitirizabe ola limodzi litatha. Kotero, mwachedwa kwambiri pa chakudya chamadzulo, ndipo mwamsanga mutatha kudya mumagona. Muyenera kusintha ndondomeko yanu, kuchuluka kwa momwe mukuyenera kudya komanso nthawi yomwe mumasowa musanagone. Ndipo zidzakupindulitsani.
Mukadya, simungakhoze kuima konse? Chakudya, chilango chikufunika. Panthawi imeneyi, muyenera kugwiritsa ntchito njira zosiyana za maganizo, ndipo zimapereka zotsatira. Mukamadya, mumawerenga makilogalamu, koma simukuyenera kuganizira nthawi zonse, ndikuiwala za khalidwe. Kodi mumapanga kusintha kulikonse, kapena mumadya zakudya zomwezo? Muyenera kusankha zakudya zabwino, koma zakudya zabwino ndizo, ngati mutasintha, kudya zakudya, ndikudya, kudya zakudya zabwino ndikudya zakudya zabwino.
Kodi nthawi yabwino yopitilira kudya ndi iti?
Mukamasuka ndi kumasuka, ndiye kuti musinthe zakudya zanu. Nthawi ya chakudya ikhoza kukhala yina iliyonse, yofunika kwambiri, kukhala ndi chikhumbo ndi mzimu. Nthawi yabwino kwambiri ya chakudya, nthawi ino ndi malo abwino, chifukwa mudzakhala ndi "over", ndipo izi zidzakuthandizani kupirira mayesero.
Kuti musinthe kusintha kwa zakudya, m'pofunikira pamene thupi, monga momwe likukufotokozerani, kuti simungathe kukhala monga choncho, ndiye kuti thupi lanu likonzekera chakudya ndipo limakupatsani chithandizo chonse. Choncho tenga ndi kulumphira pa galimoto yomwe ikuchoka, musataye nthawi. Ndipo chirichonse chidzagwera m'malo, kokha muyenera kuyamba. Ngati muphonya mpata uwu, ndiye kuti nthawi ina adzabweranso kwa inu.
Pamene simungathe kudya?
Pamene thupi lanu liri lotanganidwa ndi mavuto ofunika, simungasinthe dongosolo lamagetsi. Simungathe kukhala pansi pa nthawi ya matenda, mimba, kapena kugwira ntchito mopitirira malire. Ngati mutapita kuchipatala, ngati ndinu wodwalayo kapena wodwala shuga, mutenge mankhwala, kenaka kambiranani ndi adokotala zakudya zomwe zikubwera. Musapereke magazi nthawi ya chakudya.
Zovuta Zochitika
Pamene mphamvu ya mphamvu ikusintha, thupi limayamba kusintha, limakhalanso ndi nthawi yokonzanso. Ndipo apa palibe chifukwa chochitira mantha, inu mudzamva zotsatira za njira iyi. Zimene zimachitika m'thupi kuti zisinthe zakudya zakanthawi ndizing'ono. Muyenera kudziwa kuti zosowa ndi zizolowezi zakale ziyenera kusintha.
Mungathe kuwona:
- chizungulire, kupweteka mutu, kufooka,
- vuto limene liri pafupi ndi kutaya chidziwitso,
- kuzizira, kuzizira, kunyoza,
- chilankhulo chingathe kuperekedwa, kupuma kovuta.
Pamene mukudya, musamamwe osamba, pewani kuchita mwakuthupi (kuthamangako kwautali, kuthamanga mtunda wautali, kuthamanga). Zingowonjezera chikhalidwe chanu. Ndipo ngati mukuda nkhawa ndi matenda anu, muyenera kukaonana ndi dokotala.
Ngati kugwedeza mmimba, izi sizikutanthauza kuti muli ndi njala, ubongo basi, malinga ndi chizolowezi chakale, amatumiza zizindikiro m'maola ena. Posakhalitsa mukhoza kuphunzira kusiyanitsa njala ya njala yonyenga, yomwe imabwera kuchokera ku chikumbutso chakale. Ngati muli ndi njala, thupi lidzafuna chakudya, osati maswiti kapena chips.
Dzithandizeni nokha
Ndi zophweka kunena kuti kudya zakudya kusiyana ndi kuzichita. Pali malangizo ambiri omwe angathandize kuti zikhale zosavuta. Chotsani tepi ndi masamba kutalika kwa inu. Olamulira anu adzakhala zovala ndi silhouette pagalasi. Ndikofunika kukhala wotanganidwa nthawi zonse, chifukwa ichi muyenera kulemba mndandanda wa mavuto omwe akufunika kuthana nawo, ndi kuwagwira bwino. Chinthu chachikulu chomwe mukufuna kuti mukhale bwino. Ndipo maganizo ayenera kukhala: "Ndikhoza kuchita!", Osati kuti "Mwina ndikhoza kupambana."
Pezani phunziro limene inuyo nokha mungadzipereke kwathunthu. Ndiye mudzaiwala za chakudya ndikukumbukira kokha pamene mukufunadi kudya, osati kungofuna kuti mudye. Mutatha kudya, bwereranso ku bizinesi yosokonezeka. Musadzithamangire nokha. Fufuzani zokonda kunja kwa nyumba ndi kunja kwanu.
M'mawa, yesetsani kuyambitsa zozizira mofulumira. Mukapanda kutero, mofulumira mudzaganiza za chakudya. Kutentha kudzathamangitsa njira zamagetsi mu thupi, zidzakugwedeza, zidzakweza maganizo ndipo padzakhala chilakolako chopitirizabe bizinesi yoyamba, ndipo izi ndi kusintha kwa zakudya ndi kusintha kwa moyo.
Palibe chifukwa chotsatira chakudya chovomerezedwa: chakudya chamadzulo, chamasana, chakudya chamadzulo. Amzanga akamakuitanani kuti mudye, ganizirani ngati muli ndi njala kapena ayi? Ngati mukumva kuti palibe chikhumbo chotero, yesani kulowera nawo. Pamene akukugwedezani, amayamba kukupanikizani, kotero iwo ndi ophunzira kwambiri, osati inu. Zomwezo zikhoza kunenedwa pokadya chakudya chodyera, pamene mupatsidwa kutenga gawo lachiwiri.
Idyani pamene muli ndi njala, osati chifukwa cha phokoso, pamene simukumva njala. Lekani kudya pamene mukumva kuti muli odzaza, osati pamene mukuwonekeratu, ndipo muli ndi mbale yopanda kanthu. Yambani posamba mbale ndikuyamba bizinesi ina. Muzu, kusintha, malingaliro kwa chakudya, kuti mukhale wathanzi komanso wochepa, muyenera kudya pang'ono momwe mungathere. Izi ndi zofunika kwambiri kwa thupi lanu.
Gwiritsani ntchito mbale zing'onozing'ono. Yesetsani kuti muzidya chakudya chochepa kusiyana ndi momwe mumafunira kudya, pamene chakudya chiyenera kuoneka chokongola. Muyenera kudya pang'onopang'ono, muyenera kuyesa chakudya bwino, chifukwa muli ndi mano oti muchite izi, ndipo mudzawona kuti mudya pang'ono, ndipo mumakhala bwino.
Musamamwe pamene mukudya
Konzani chakudya chochuluka pamene mukudya. Simukusowa kupereka galu kwa otsala, zidzangokhala mafuta. Musasunge zinthu zotere m'nyumba zomwe muyenera kuzipewa. Ngati simungathe kukumbukira zakudya zomwe mudya pa tsikulo, ndi bwino kuzilemba nthawi yomweyo. Musaganize kuti mukudya, muyenera kudya monga momwe mukufunira. Chifukwa cha chakudya chingakhale njala yeniyeni.
Tsatirani kwambiri chakudya. Mwachitsanzo, pa 8:00 m'mawa, pa 13.00 - masana, pa 18.00 chakudya chamadzulo. Palibe chomwe chiyenera kumwa pambuyo 20.00. Ndipo ngati mupita kuchimbudzi usiku, ndiye kuti mumasokoneza tulo, ndiye kuti tsiku lotsatira lidzatopa. Ndipo pamene muli ndi maganizo oipa, mutatopa kwambiri, ndiye mukufuna kupumula ndikuyang'ana mpaka choipitsa.
Yesetsani kuti musagwiritse ntchito mowa mopitirira muyeso komanso osagwira ntchito mopitirira malire Pambuyo pake, ndiye kuti thupi lanu liliperekera kutaya kutentha ndi mphamvu zidzafuna chakudya china. Musamamwe chakudya pakati pa chakudya, ndizo zotsalira za zizoloŵezi zoipa, osati njala. Ngati zikuwoneka kuti mukufuna kudya, kunyenga thupi ndikumwa madzi. Zimathandiza nthawi zina. Ngati simungathe kudya popanda zokometsera, ndiye mutenge karoti kapena gulu la masamba ndi kutafuna. Zidzasokoneza inu ndi kutenga nthawi. Pamene kaloti ndi masamba sizikuthandizani, muyenera kuzila. Koma kumbukirani kuti anthu ena amaona kuti ndizosafunika kuti azifunafuna komanso kuyankhula.
Ngati mukufuna chinachake chokoma, idyani mphesa. Ma caloriki omwe ali ndi mphesa zoyera ndi ochepa, adzakhutira kwa nthawi yayitali kufunikira kokoma, kumathandiza kulemera, ndi mankhwala. Koma muyenera kudya mphesa mopitirira malire, chifukwa mphesa zambiri zimadzetsa kutupa m'mimba.
Musadye zakudya zopanda malire, saladi, masamba atsopano. Ndipo sizingakhale kuti iwo ali olemera kwambiri mu ma calories, amachulukitsa acidity m'mimba, koma chifukwa mochuluka kwambiri amachititsa mavuto ndi chimbudzi. Kenaka kulankhula sikungayende pa zakudya zilizonse. Ndipo nokha muzisankha ngati mungamuuze wina kuti muli pa chakudya, kapena mudzakhala chete kufikira zotsatira.
Musapite kukagula m'mimba yopanda kanthu. Inu nokha simuwona momwe mungakhalire ndi chotupitsa, penapake mu bar kapena mu cafe, kumva njala. Ndipo mwinamwake sipadzakhala njala, koma chizolowezi. Pamene mukuphika, musadye chakudya champhindi. Musawonjezere mchere. Osati mwachangu, koma kuphika pa grill. Gwiritsani mafuta ochepa a kalori. Gawo la mafuta a sandwich. Sakanizani mkaka wonse wokhala ndi zikopa kapena zopanda mafuta. Pewani jam ndi marmalade ndi zakudya zomwe anthu odwala matenda a shuga amadya, mungagwiritse ntchito tchizi zopangidwa ndi kunyumba.
Pakati pa zakudya nthawi zonse zimalimbana ndi kudzimbidwa, mukayamba kudya, kuyeretsa m'matumbo anu. Musadye usiku. Limbani ndi zizoloŵezi zanu zakale ndiyeno mudzapeza zatsopano. Mukatha kudya, yambani mano. Ngati mutatha kudya, nthawi zonse mumachotsa kukoma kwa chakudya, ndiye kuti kusintha kosintha kumapita mofulumira. Muyenera kuyeretsa lilime lanu ndi mano anu. Ndipo ngati nthawi ya chakudya sichibwera, ndipo mumamva njala, muyenera kugona pansi ndikuyesa mphindi pang'ono kuti muthetse, kenako njala idzadutsa.
Kodi mungatani kuti muchepetse thupi?
Ngati mwaganiza kuti muchepetse thupi, musalole kuti kulemera kukuchepetseni kwambiri, chabwino ndikutaya zosakwana magalamu 500 pa sabata. Ndi kuperewera kosafunikira, kuchuluka kwa minofu ya minofu kumachepetsa, ndipo mafuta owonjezera amakula. Ngati simungathe kukana, ndipo mudya mkate, musadzitchere nokha. Kuwotcha mafuta owonjezera, muyenera kuchita masewera olimbitsa thupi mwamsanga. Chitani kusamba kwa kasupe, kudutsa m'masitolo, kuchapa zitseko ndi mawindo. Ndiye ngakhale kulemera kwakukulu sikudzaikidwa m'chuuno mwako ndi m'chiuno, ndipo osati tsiku lotsatira mukhoza kupitiriza kudya.
Kodi ndingatenthe bwanji makilogalamu?
Kuti muchepetse kulemera, muyenera kuchita masewera olimbitsa thupi, kuthamanga kwa maminiti makumi atatu kuyatsa makilogalamu 300. Mu makalasi makumi atatu:
- m'gulu la masewera a masewera okwana 300 amawotchedwa,
- kusambira kumawotcha makilogalamu 450,
- kuyeretsa ndi chotsuka chotsuka 121 kcal,
- kugonana kwakukulu kumagwiritsidwa ntchito kuwotcha makilogalamu 150,
- kupachika zovala - 50 kcal,
- kutsuka kwa mawindo - 114 kcal,
Kodi mungadye bwanji kuti musadye mafuta?
Pali zosowa zambiri, njira yabwino yomwe ingakhalepo pamene chiwerengero cha chakudya chodyedwa chikugwiritsidwa ntchito pa dzanja lanu. Ngati kuli kovuta kusunga zakudya, mukhoza kudya mtedza wambiri, zipatso kapena kumwa yogurt. Mukhoza kuchepetsa kulemera pa zakudya zonse. Chakudya chomaliza chiyenera kukhala maola atatu asanagone. Kawirikawiri anthu amene amadya usiku, ndipo safuna kudya m'mawa. Ndipo chirichonse, chifukwa chakudya chamadzulo sichinali ndi nthawi yoti adziwe, anthu oterewa ndi olemera kwambiri. Usiku ndi bwino kumwa tiyi wobiriwira, kudya apulo kapena kumwa kapu ya kefir.
Zakudya ziyenera kukhala zosiyanasiyana. Mu zakudya ayenera kukhala ng'ombe, mwanawankhosa, nkhuku ndi nsomba. Ayeneranso kukhala zipatso, ndiwo zamasamba, zakudya zomwe zili ndi fiber, zimapangidwanso - mpunga wakuda ndi bulauni, mapira, buckwheat ndi oatmeal. Zakudya za mkaka ziyenera kugulidwa ndi choyamba "bio", macaroni kuchokera ku mitundu yolimba ya tirigu.
Yesetsani kudya pang'onopang'ono, pamene munthu mwamsanga amadya, amadzipereka kwambiri. Musanadye, mumayenera kumwa madzi, ndiye kuti kumangomva kumakhala kosavuta. Pambuyo pa tchuthi lirilonse, konzani kumasula masiku - kefir, masamba, zipatso.
Mukasankha kudya zakudya, musamaganize kuti muli pamtunda. Chitani ichi ngati kuti palibe chomwe chikuchitika m'moyo wanu, ndipo palinso zinthu zina zofunika kwambiri. Pamene zakudya zatha, zidzakhala zosavuta kuti mupitirize kudzigwira nokha, chifukwa zizoloŵezi zanu zasintha kale. Yesetsani kugona, chifukwa chosowa tulo kumawonjezera hormone, yomwe imapangitsa njala.
Bwezerani maswiti ndi kupukuta ndi uchi, zouma zipatso ndi mtedza. Mukakhala ndi nkhawa, imwani kapu ya timbewu ta timbewu timadzi timadzi timadzi tosuka, tiyende mumlengalenga. Imwani magalasi 6 kapena 8 pa tsiku. Imwani zipatso, tiyi wobiriwira, madzi, soda ayenera kusatulutsidwa. Kuti muchepetse, musadye mbatata, zakuya-koka, kusuta, burgers, mikate.
Mwa kusunga malamulo ophweka awa, mukhoza kuchepetsa thupi popanda kudya.