Timalemba mu diary, chirichonse chimene timadya. Sitikukayikira kuti timadya makilogalamu osafunikira mpaka tidziyang'anitsitsa tokha. Ndondomeko ndiyo njira yabwino yowonjezera kuti pulojekitiyo ikupambana. Sitikufuna kusunga zolemba mpaka titawona kuti timakhala otsimikiza pa njira yathu yatsopano, moyo.
2. Timapenda
Tidzakambirana za mtundu wa zizoloŵezi za zakudya zomwe tikufuna kusintha, zomwe zimasokonezedwa. Choyamba, tidzakumbukira zomwe zimayambitsa. Ndipotu nthawi zambiri anthu amabisala mavuto awo ndi chakudya. Timatsatira gawo lachiwiri la cheeseburger, nchiyani chimatipangitsa ife kuchita izo? Nyumba imene simukukonzanso, ntchito yowopsya, chibwenzi chimene sichikuwonetsani bwino, bwana wabwino? Tengani ndi kungosintha chibwenzi chanu, mutenge makoma a chipinda chokhalamo lalanje, pangani ntchito ina. Pambuyo pa zonse, muyenera kusintha nthawi zonse m'moyo wanu.
3. Sitikumva chisoni
Ndikofunika kuti chisoni ichi chisatilepheretse ife moyo wathu woposa. Zidzakhala zabwino ngati titumiza ku chingwe china. Sitikudya chokoleti chamtengo wapatali, chomwe timadzipangira pambuyo poti mnzanuyo sanaitanidwe. Ndipo ngakhale ngakhale poltorta iyo, yomwe inu mumadya ndi bwenzi lanu, pamene mnzanuyo amamuitanabe. Izi ndizo kudya kwathu. Kuti tikhale amphamvu komanso ochepetseka ndi kukhalabe choncho, zizoloŵezizi ziyenera kusinthidwa, ndi kwanthawizonse.
Kodi mumadzimvera chisoni mukamagwiritsa ntchito ayisikilimu kapena chokoleti? Koma ndithudi mkazi wotero monga iwe sayenera kulandira maonekedwe a amuna, chifukwa akazi amangokhalira kuchitira nsanje. Zokwanira ndizosiyana siyana, pitani ku disco kwa mlongo wake wamng'ono ndikubwera, kuvala chovala chachifupi, chomwe mwakhala mukuchilakalaka, kuti muyendetsere misala yanu ndi chodabwitsa. Pambuyo pa zonse, mwayi wochuluka umakudutsani.
4. Tili ndi chidziwitso
Lembani mwaluso, musadalire maganizo a akatswiri ambiri omwe amasonyeza zomwe tikufunikira kudya, ndi nthawi yanji. Timaphunzira momwe thupi lathu limagwirira ntchito, zomwe timafunikira ndipo tidzaphunzira momwe tingazigwiritsire ntchito ndi zonse zofunika. Kenako adzatithokoza ndi nyanja yamagetsi, miyendo yokongola kwambiri yokhala ndi miyendo yambiri. Muyenera kuphunzira molimba mtima, kuyendetsa nyanja ya nyerere za hypoglycemic, ntchito zakuthupi, masentimita ndi calories. Zonsezi zimatenga nthawi, ndithudi, koma mukufuna kukhala osapitirira tsopano. Kenako tidzakhala ndi chidziwitso chofunikira kwambiri:
- Zonse zomwe timadya, zimakhala zogawanika, mafuta ndi mapuloteni. Taganizirani zomwe chakudya chathu chimaphatikizapo, tsiku ndi tsiku. Kuti muchite izi, tambani katatu pa pepala loyera ndikuliika pamakona a mabatire. Kona imodzi idzasaina 10-15% - idzakhala mafuta, 30-35% adzakhala mapuloteni, ndipo 60-65% adzapangidwira makapu. Tsopano tiyesa kuwerenga mosamalitsa malemba pazinthu zonse.
- Ife timadziŵa kuti ndi zotani. Pogwiritsira ntchito mawu awa, timayesa zinthu zomwe timagula ndikuzigawaniza: zabwino ndi zoipa. Chilichonse ndi calorie yosavuta, kapena m'malo mwake chidzanena kuti kilocalorie, ndi mphamvu yomwe mukufunikira kuyigwiritsa ntchito, kutenthetsa madzi okwanira imodzi digrii Celsius.
Koma kuti muthe kuchotsa 1 kilogalamu ya mafuta, tifunika kutentha 7000 kcal. Ngati muli ndi kilogalamu 10 za kulemera kolemera, ndiye kuti mukuyenera kuwotcha 70,000, mphamvuyi iyenera kuyendetsedwa kuchoka ku Samara kupita ku St. Petersburg. Kupatula mpumulo pamsewu ndikudya chakudya, ndipo ngati tiganizira izi, tifunika kumaliza ulendo wathu ku Novosibirsk. Kotero, ife timakana lingalirolo, ndipo ife sitidzaletsa kokha zakudya za caloriki, ife tikungoyenera kutsatira zozolowereka kuti tipewe kulemera kwa 1500 kapena 1800 kcal, patsiku, kapena 2000 kcal, Kuti mukhalebe wolemera.
Zakudya zochokera ku ufa wonyezimira, shuga, nkhono za agogo aakazi ndi mikate imene mumaikonda, ndithudi, zinthu zokoma. Matenda a amchere a m'matumbo adzasintha, motero, mudzayandikana kwambiri ndi mankhwalawa. Kenako padzakhalanso makilogalamu owonjezera ndi mapaundi owonjezera m'malo osiyana.
Tidzatha kuchepetsa kugwiritsira ntchito mankhwalawa, ndipo mkati mwa masabata awiri ifeyo ndi anthu omwe ali pafupi nafe tidzawona zotsatira zomveka. Mimba ndi chiwalo cha thupi lathu, tikuyesera zina, ndikuzidzaza ndi chakudya chosowa nthawi zonse. Chinthu chosauka kwenikweni sichifunikira kale kale, ndi maola anai onse, chakudya cha thanzi. Idyani katatu patsiku, ndipo nthawi zisanu ndi zisanu ndi chimodzi pa tsiku. Ngati titenga nthawi yaitali, thupi lathu lidzaona njala iyi ndi zonse zomwe zidya zidatha pambuyo pake.
Mwachibadwa, ndikufuna kuvala chovala chaching'ono pamapeto a sabata. Kapena mwitengere nokha chinthu chokongola kuchokera ku mtundu womwe mumaikonda kwambiri wa kusonkhanitsa kwatsopano kwa chilimwe. Zonsezi ndi zovuta kwambiri moti ndife okonzeka kufa njala kwa masabata kuti tikwaniritse cholinga chathu mwamsanga.
Koma tidzakhala osamala chifukwa, kutayika kuposa piritsi lolemera kapena kilogalamu pa sabata, tidzataya minofu yathu. Kulemera kwa minofu ya minofu kudzabwezeretsedwanso pambuyo pa zakudya, chifukwa cha mafuta, chifukwa thupi lidzakhala losavuta kusiyana ndi kupeza minofu. Ndizomvetsa chisoni kuti mutaya minofu, chifukwa imathandiza thupi kukhala lokwanira ndi lokongola, kutentha makilogalamu. Sitidziyika tokha zolinga zakumwamba. Chotsatiracho chidzakhala chosasunthika, chimene tidzakhala nacho molimba mtima, koma masitepe ang'onoang'ono.
5. Pangani ndondomeko yothandizira
Tengani pepala lopanda kanthu. Tiyeni tiyang'ane pa izo, kodi si zoyera? Tiyerekeze kuti tsamba ndizo kudya kwathu, zomwe tili nazo. Tikalemba zomwe timaona kuti ndizofunikira, kuchotsa zomwe zatilepheretsa, palibe, palibe chowonjezera. Pa pepala, timalemba ma grafu atatu. Muzitsulozi, tiyeni titi, nthawi yomwe ili pakati pa chakudya. Pemphani zochitika zosiyanasiyana (chakudya chamasana kwa amayi, kudya chakudya pa odyera ndi okondedwa anu, kusonkhana kwa Lachisanu ndi anzanu), ndi ndalama zomwe mungathe kudya.
6. Taganizirani
Tidzapeza kuchuluka kwa zakudya zomwe timadya. Tsiku lirilonse timayang'ana mu diary ndikuwerengera tsiku lathu. Ngati tikulandira malipiro oyenerera, tidzilemekezeni ndikupitiliza kutero. 7. Ngati sitisunga mkati, ndiye tidzakumbukira chomwe chinayambitsa kulephera ndikuyesera kupewa kubwerezabwereza mtsogolo. Mwachitsanzo, ngati chakudya chamadzulo chimakhudza tsiku la njala kuntchito, tidzatenga chinachake mawa ndi ife kuti tigwire ntchito. Mukhoza kuyendetsa chakudya.
7. Kusewera
Sikophweka kusiya makhalidwe oipa. Timadzipereka tokha mphatso. Ngati tsikulo liri lolondola, pa lingaliro lirilonse labwino, pa cholinga chopindulitsa, tsiku lokhala ndi moyo wabwino. Tidzakambirana za momwe izi zidzakhalire, sitidzaleka kufikira titapeza zomwe tikufuna.
8. Kusuntha
Kupambana kwa chakudya, mosasamala kanthu momwe timakonzekera, ndi chirichonse chimene chingakhale, chidzadalira 30%, komanso momwe mukugwirira ntchito masana. Pezani masewera omwe timakonda, kupita kumayenda, kugonana, chinthu chachikulu chimasunthira.
9. Kupanga miyeso
Kamodzi pamlungu, makamaka m'mawa timayesa, timayera kukula kwa m'chiuno, chiuno ndi chifuwa. Musaganizire kulemera, chifukwa mukhoza kuyang'ana mosiyana, kukhala ndi kulemera komweko. Mukhozanso kukhala ndi usinkhu wochepa kwambiri ndi kulemera kwake kuposa kale. Izi zimafotokozedwa mophweka, minofu ya minofu, yolemera kuposa mafuta omwe, ndipo imakhala yochepa.
10. Yang'anani mwamsanga
Pozindikira kuti thupi lathu limafuna kudya, zimatenga mphindi 20. Musachedwe, idye pang'onopang'ono, ndipo ngati sitingakwanitse, tidzangomverana ndi chibwenzi. Ndipo potsiriza, iye ayenera kukuthandizani inu.
11. Kukula komanso nkhani
Timatsatira mbali, ndi bwino kudya nthawi zambiri, koma mbali zing'onozing'ono ziyenera kukhala. Kukula kwa mbale, ngati gawo limodzi mwa magawo atatu, timachepetsa chakudya, chakudya chamadzulo ndi madyerero, osasintha, ndiye kuti tikudzichepetsa.
12. Timamwa
Inde, magalasi asanu ndi atatu ofanana tsiku lililonse. Kuti tichotse masentimita owonjezera, izi zidzatithandiza ndi madzi. Icho chimasula thupi lathu kuchokera ku zowonongeka kwa maselo ofoola, zidzatilipira ife ndi mphamvu, zimatipatsa ife kumverera kokhala pakati pa chakudya. Tikhozanso kuimba kuti tipewe kusangalala. Zidzakhala zothandiza kulimbitsa minofu ya makina.
13. Sitichita chilichonse kamodzi
Izi zidzakhumudwitsa. Tidzaphunzitsa thupi lathu kukhala ndi moyo watsopano. Tiyeni tiyang'ane mosamala pa ndondomekoyi ndipo tiwone kusintha kwakukulu kumene tiyambe. Ngati zolembedwa pamapepala zimakhala chizoloŵezi chathu, tidzakhala ndi cholinga chatsopano, pomwe sitidzaiwala ndime 7.
Timadzilola tokha kuti tizitha kuvulaza. Ndiye sitidzakhala ndi malingaliro akuti timadzipatula tokha zokondweretsa ndi zabwino koposa pamoyo. Ndipotu, chakudya, musaiwale za izi, chimodzi mwa zazikulu kwambiri, zosangalatsa za moyo.
14. Kuwunikira
Tsiku lililonse timaganizira za moyo wodabwitsa, chaka, chilimwe chili kuyembekezera. Tiyeni tikumbukire zonse mwatsatanetsatane, m'mene takhalira tisanayambe pulogalamu yathu ndikuganiza kuti moyo watsopano ndi watsopano. Zonsezi zimakumbukira, zomwe timadya chakudya cham'mawa, zomwe timabvala, momwe ena amachitira ndi ife. Tikuchita masewerowa tsiku ndi tsiku, ndipo izi zidzawonjezera mwayi wathu wopambana.
15. Chikondi
Iwemwini, khola lirilonse la thupi lako ndi selo iliyonse yaying'ono. Timayang'ana tokha nthawi zambiri pagalasi. Tidzakumbukira zomwe thupi lathu limatichitira tsiku lililonse ndikuyamika. Ndani angatikonda kwambiri? Ngati tili owona mtima, ndiye chinthu chofunika kwambiri. Tiyenera kukhulupirira mwa ife tokha ndipo zonse zidzachitikadi. Tisamadziimbe mlandu tokha. Ndipotu, chidziwitso chokhudzana ndi zakudya si zachilendo. Tiyeni tikumbukire zomwe tapindula m'moyo wathu, chifukwa njira ya iwo sikunali yosavuta. Palibe chomwe sichingatheke, ndipo pamene munthu ali ndi cholinga pamoyo, ndiye palibe zovuta kuti akwaniritse zolinga zake. Ndiyeno inu mukhoza posakhalitsa kuvala malaya abwino awa.
Tsopano tikudziwa momwe tingatetezere kulemera popanda kuchita khama lapadera. Tiyenera kupita ku cholinga chathu, ndikuchita zonse kuti tikwaniritse cholinga ichi ndipo tidzapambana.