Nthawi zina zimakhala zovuta kudziletsa nokha, makamaka ngati mukufuna kudya (ndi amene sakonda?). Pakati pa kafukufuku wa Institute of Nutrition, odyetsa anafunsidwa kuwerengera kuchuluka kwa makilogalamu tsiku lomwe amalandira. Zotsatira zake, zinatsimikiziranso kuti akatswiri amatha kupitirira 10%. Choncho, ndi zophweka kumvetsa chifukwa chake sitingathe kulemera, ngakhale titayang'ana chidutswa chilichonse chimene timadya. Zomwe mungachite kuti muchepetse kulemera kwabwino kuti musadzakhale wolemera kenaka ndipo nkhaniyi idzafotokozedwa.
Zikuoneka kuti vutoli likhoza kuthetsedwa: Yambani zolemba zomwe mudzalemba zonse zomwe mukudya. Kafukufuku wasonyeza: Njira iyi sikungokuthandizani kuti muchepetse kulemera kwake, zidzasintha maganizo anu pa zakudya zambiri. Kuyesera kunayendetsedwa: nambala yambiri ya anthu odwala zakudya zina analemba buledi ya chokoleti iliyonse mu diary, apulo iliyonse yomwe idya, ena onse adapatsidwa chakudya chophweka cha makapu, sanasunge zolemba. Zotsatira zake zinali zakuti iwo omwe adatsogolera ma diaries, ataya kulemera mofulumira kuposa omwe anali kudya. Pogwira ntchito ndi diary, zonse zinaganiziridwa: kulemera, kutalika ndi makhalidwe a zamoyo. Ndipo chinthu chodabwitsa kwambiri: chiwerengero cha kilogalamu zowonongeka chinadalira chiwerengero cha masiku omwe zolembedwerazo zinasungidwa.
Pano pali zifukwa zisanu zomwe zingakuthandizeni kusunga zolemba ngati izi, ngakhale mukukayikira za zakudya.
1. MUNGAPHUNZITSA KUTI MUDZIWONSE ZA MAZIKO AMENE AMAKHALITSIDWA TSIKU. Timakonda kuchepetsa kalori yokhudzana ndi zakudya zathu. Zinthu zimakula makamaka tikamadya kunja kwa nyumba. Mu 2010, phunziro linachitidwa: 105 zakudya zowonongeka zinayesedwa m'madera odyera odyera, ndipo pambuyo pake alendo anafunsidwa kuti adziwe chiwerengero cha ma calories mu dongosolo lawo. Mavutowa anali makamaka okhudzana ndi zakumwa ndi zakumwa. Ponena za mbale zazikulu, 38 peresenti ya anthu omwe anafunsidwa akhoza kuyankha molondola. Ichi ndi chiwonetsero cha malingaliro aumunthu: pamene pali mbale zambiri, zimakhala zovuta kuganiza. Zomwezo zimachitika ndi kutalika ndi kutalika.
Ngakhale akatswiri sangathe kuthana ndi ntchitoyi. Phunziro limodzi, anthu okambirana 200 anafunsidwa. Adafunsidwa kuti atchule chiwerengero cha ma calories omwe ali mu mbale zazikulu za malo odyera komwe anali. N'zosadabwitsa kuti palibe ngakhale mmodzi wa iwo amene angayandikire yankho lolondola. Maganizo osiyanasiyana anali ochokera pa 200 mpaka 700 kilogalamuyi pa zokambirana za mbale iliyonse. Choncho, lekani kulingalira ndikuyamba kuwerenga. Pali magome ambiri omwe amasonyeza kalori yokhudzana ndi zinthu zosiyanasiyana.
2. MUDZAKHALA KUTHANDIZA PADETETITE. Lembani mndandanda wa zakudya zomwe mudya dzulo, onetsetsani kuti mukukumbukira zomwe mudya chakudya cham'mawa, chamasana ndi chamadzulo. Ndipo onetsetsani kuti mukuwonetsa chokoleti chimene mwadya pa njira yopita kuntchito, ndikunyamula mtedza ... Ngati munaphika, lembani mndandanda wanu ndi zomwe munayesa.
Izi zimachitika motere: msungwanayo amasunga mosamalitsa diary, zonse zolemba molondola, koma samvetsa chifukwa chake sangathe kulemera. Kenaka anakumbukira kuti nthawi zonse amadyafunafuna chingamu. Ndipotu m'kamwa uliwonse pa 9 makilogalamu, ndipo mu muyezo wonyamula muli pafupifupi zana. Ngati mulemba zinthu zonse zomwe mumadya, zosankhazo zidzakhala zothandiza kwambiri. Mwachitsanzo, ngati mukulamula kuti cappuccino (chikho chimodzi ndi 320 kcal), poyambira kulemba diary, ndithudi mutsegulira khofi nthawi zonse, yomwe ndi 2 kcal kokha. Kumbukirani kuti kuchepa kwazing'ono kwa chakudya kumabweretsa makilogalamu asanu ndi limodzi pachaka!
3. IMENE MUMADZIWITSA NTCHITO YANGA MUCHISANKHO CHA ZOTHA. Nthawi zina zimachitika kuti mayi akuganiza kuti amadya ndiwo zamasamba. Nthawi zonse amaganiza kuti akukhala pa kabichi imodzi - broccoli, wachikuda, Brussels. Ndipo atangoyamba kulemba zonse zomwe adadya patsiku, adapeza kuti adadya masamba kamodzi kapena kawiri pamlungu ...
4. MUDZIWITSA ZIMENE MUNGACHITE. Akatswiri amalangiza: kuti mukhale wolemera kwambiri komanso kuti musayambe kulemera, muyenera kuthana ndi chilakolako chodyera. Kuti muchite izi, muyenera kulemba osati zomwe mumadya, komanso nthawi zina mumadya kwambiri. Mwachitsanzo, mumadya chokoleti chochuluka, chifukwa kuntchito muli makina okhala ndi chokoleti. Kapena nthawi zambiri mumwa mkaka, chifukwa mukupita kunyumba, pitani ku cafe. Kapena mumakoka chinachake chovuta pamene mukuonera TV. Mukayang'ana kugwirizana koteroko, mungayese kuswa. Sungani zipatso kapena zipatso pamanja. Sankhani njira ina kunyumba: ngati pali paki pafupi, yenda. Ngati zovuta zimakupangitsani kudya, bwino m'malo mwa khitchini mupite ku bafa - khalani m'malo otentha.
Bonasi yowonjezera: Mukangoyamba kuyendetsa chidutswa chilichonse chimene mumadya, mumakhala mukuyendetsa pang'onopang'ono, ndipo kumverera kwachisangalalo kudzawoneka mofulumira kwambiri kusiyana ndi pamene simudziwa bwino komanso mutenge chakudya.
5. MUDZAKHALITSIDWA NDI ZOKUTHANDIZA. Zolembazo zimakuthandizira kukonza zolakwa zanu ndi kuyang'ana mphamvuzo. Mwachitsanzo, kuyerekezera chiwerengero cha kilograms kunagwetsedwa mwezi watha ndi zomwe zilipo pakali pano, kuwonetsa zinthu zomwe zimakhudza kwambiri kusintha kwa thupi, ndi zina zotero.
Lolani nthawi zina ndi zipsyinjo zazing'ono. Ngati mwezi uliwonse mumakhala molimba mtima ndipo musadye maswiti amodzi, mungathe kukondwera pang'ono. Inu mudzawona, inu muzizikonda izo.
Kodi mungasunge bwanji diary
Pezani tanthauzo lagolide
Mndandanda wa diary ukhoza kukonzedwa monga mukukondera - ziribe kanthu. Mukhoza kukhala ndi bukhu lakuda kapena kugula diary ngati mukufuna kulemba ndi manja. Ngati mukufuna kusindikiza, tsatirani ndondomeko ya makanema pa kompyuta yanu. Chofunika koposa, muyenera kuwona zolemba zanu ngati zokondweretsa zomwe zimakupatsani chisangalalo. Chilichonse chomwe chimapangidwa ndi chisangalalo chimakhala chogwira ntchito kwambiri.
Mfundo zofunika kwambiri zolembera: Nthawi ya kudya, kudya ndi ndondomeko yeniyeni. Ndi bwino kuti muzizoloŵera kulembera ndondomeko mutangodya. Pamene mukufuna kufotokoza kumapeto kwa tsiku, zidzakhala zovuta kukumbukira zonse. Ngati muli ndi ma kompyuta, musaiwale kuti mutengere mbali yanu - mofanana ndi kabukhu kakang'ono, kotero kuti nthawi zina, mukatha kudya paresitilanti, mukhoza kulemba kuchuluka kwa kudya ndi kumwa komweko, ndikuwona zomwe zili ndi zakudya m'zakudya.
Palibe chopanda pake
Konzani zolemba zanu mwadongosolo kuti zisonyeze mfundo zothandiza kwambiri. Mwachitsanzo, ngati nthawi zonse mukufunika kutafuna chinachake, pewani tsambali kuti mukhale ndi zipilala ziwiri: mumodzi mudzalemba momwe mumafunira kudya, komanso muyeso, mofulumira komanso mofulumira. Ngati mutenga zovuta ndi zokoma zokoma, fotokozani mu diary yanu zomwe zimamveka kwambiri pa nthawi ya "mankhwala".
Kuonjezerapo, ngati mukuyesera kuthetsa chizoloŵezi chodyera chinthu china chokoma cha kugona, mwachitsanzo, zomwe mumazikonda kwambiri ayisikilimu, zomwe mumakhala nazo nthawi zonse mufiriji, yesetsani mndandanda wosiyana ndi asteriski nthawi yomwe mutha kukana. Kumapeto kwa mweziwu, tchulani kupambana ndikudzipangira mphotho yabwino.
Onetsetsani nokha
Musaiwale kulemba chidutswa chilichonse chachabechabe, supuni iliyonse ya mbale yomwe mukuyesa, yotsitsimula shuga, komanso zambiri kuposa mbewu. Komanso musaiwale za zakumwa. Zili ndi makilogalamu ambiri. Ochuluka kwambiri saona kuti ndizofunika kuikapo galasi la vinyo wouma (120 kcal), madzi kuchokera pa phukusi (280 kcal) kapena botolo la soda (220 kcal).
Sungani menyu
Kuwerengera kalori kumakhala kosavuta ngati nthawi 2-3 pamlungu pa chakudya chamadzulo ndi chamasana pali chimodzimodzi. Mwachitsanzo, phala la oatmeal kapena buckwheat komanso yogurt kwa kadzutsa ndi saladi ndi Turkey kapena nkhuku chakudya chamasana. Ndikofunika kuti muzikonda mbale izi.
Fufuzani zoona
Ziribe kanthu momwe mwakhama komanso mosamala, diary yokha silingakhudze khalidwe lanu ndi kusintha makhalidwe anu mpaka mutayamba kufufuza zochita zanu. Sankhani nthawi madzulo kuti muwerenge kalori yomwe munalandira patsiku. Ndibwino kudziwa kuti ndi magulu ati a zakudya zomwe mumagwiritsa ntchito, ngati kuli koyenera, musinthe zakudya zanu.
Ngati muli ndi mwayi ndi njira, funsani akatswiri. Lero, mautumiki a oyenerera zakudya zowonjezera alipo, koma mpaka pano, mwatsoka, m'makliniki omwe amapatsidwa. Akatswiri adzakuuzani momwe mungatetezere kulemera, musathenso kulemera. Chofunika kwambiri ndi cholinga chabwino: kudzipindula nokha pa mawonetseredwe amphamvu a malingaliro ndi kupirira. Mwachitsanzo, ngati mutatha kusunga mwezi umodzi ndipo musapatuke pa ndondomekoyi, mukhoza kudzipangira mphatso: nsapato zatsopano, thumba kapena thumba. Zidzakhala zosangalatsa zosangalatsa!