Malinga ndi chiwerengero, anthu 20% okha amatha kukhutiritsa chilakolako chawo mokwanira ndi molondola mogwirizana ndi zofuna za zakudya. Ngati simuli mmodzi wa iwo, izi sizikutanthauza kuti vutoli silingatheke. Ndipotu, pali njira ina - yosavuta - kuchepetsa njala yanu.
Chilakolako chimadalira ma hormonal balance, omwe amasiyana malinga ndi physiology ndi psychology ya mkazi. Kuchokera pa momwe thupi la mkazi limakhudzidwira, chilakolako chake chimatha kusiyana ndi magawo omwe amayamba msambo, pakuyamba kusamba komanso kusinthasintha pamene ali ndi mimba. Zifukwa zamaganizo ndi zamaganizo ziyenera kuganiziridwa. Kawirikawiri nkhawa yowonongeka ndi kupanikizika, kupsinjika maganizo ndi nkhawa zimayambitsa njala. Koma mosasamala kuti chiyambi cha njala yanu yochuluka bwanji, muyenera kulimbana nayo. Nazi njira 10 zowonjezereka komanso zothandiza zomwe zingathe kuchepetsa chilakolako chanu:
1. Chakudya chamadzulo, chamasana ndi chakudya chamadzulo
Ovomerezeka amakhulupirira kuti 80 peresenti ya chakudya choyenera patsiku ayenera kulowa m'thupi ndi chakudya cham'mawa ndi chamasana. Zakudya zabwino zimathandiza kuti thupi likhale ndi thupi komanso kuthetsa njala nthawi zonse.
Gwiritsani ntchito tirigu wam'mawa kuti musamawononge mafuta ndi kusunga madzi m'thupi.
Onetsetsani kuti mudye saladi ya masamba pa chakudya chamadzulo. Malasilasi amadzaza thupi mwamsanga ndipo amachotsa cholesterol chowonjezera. Njira yabwino kwambiri yodyera chakudya ndi nyama kapena nsomba ndi masamba. Nyama imakhala ndi amino acid, omwe amathandiza kuwotcha mafuta, ndipo nsombayi imakhala ndi calcium yambiri, yomwe imalepheretsa kutaya mafuta m'thupi. Kumbukirani kuti usiku umathamangira ku firiji! Mukangofuna kudya musanayambe kugona - dulani mano anu ndipo thupi lanu lidzakula ngati kuti mutangotenga chakudya.
2. Zigawo zing'onozing'ono
Muyenera kudya pang'ono, koma nthawi zambiri. Mwachitsanzo, mmalo mwa mbale zazikulu zitatu muli kasanu ndi kamodzi patsiku, koma osachepera. Izi zidzalola kuti thupi likhale lodzala.
Kuti muyambe kukula kwa magawo, mukhoza kugwiritsa ntchito mbale zing'onozing'ono. Akatswiri a zamaganizo amalangiza ngakhale kugwiritsa ntchito mbale za kuwala kapena zamdima zamtundu wakuda, zomwe zimawathandiza kuchepetsa njala.
Idye pang'onopang'ono, idyani chakudya. Chakudya chilichonse chiyenera kukhala pafupi ndi mphindi 20 - nthawi yomwe imafunika kuti thupi lizindikire kuti liri lodzaza kale.
3. Idyani mukakhala ndi njala
Imodzi mwa zolakwika zazikulu kwambiri ndi zomwe timadya, osati pamene ife tiri ndi njala, koma chifukwa "tikuyenera kudya" kapena "kwa kampani." Komabe - musadye pamaso pa TV kapena musamawerenge chakudya. Ndiye zimakhala zovuta kulamulira kudya chakudya, ndipo mudzadya zambiri.
4. Palibe zopanda pake!
Zakudya zamphongo mwamsanga zimakhala chizoloŵezi, ndipo thupi limasinthira usanadye chakudya chamadzulo kapena chakudya chamadzulo "chakudya chokwanira" kuposa momwe kuli kofunikira. Ngati simungathe kulimbana ndi njala, idyani zipatso ndi masamba. Mwachitsanzo, kansalu kakang'ono, 1 karoti, 1/4 apulo, 3 strawberries, magawo 1 a lalanje kapena tomato 4 yaing'ono. Zonsezi zili ndi makilogalamu 10 okha.
5. Idyani zakudya zomwe zimachepetsa njala
Choyamba, mosayembekezereka kapena ayi, zakudya zabwino zimakuthandizani. Koma mu nambala yochepa! Kuchotsa njala, idyani maswiti kapena magawo awiri a chokoleti. Zotsatira zomwezo zimapangidwa ndi mkaka wa mafuta ochepa, zipatso, ndiwo zamasamba, nkhuku ndi nsomba, yogurt, saladi wobiriwira, kakale, madzi a mandimu ndi madzi amchere. Njira yabwino yochepetsera chilakolako chanu ndikumwa chikho cha mkaka wamakono.
6. Njira zamtundu
Garlic, malingana ndi miyambo ya anthu, ndi imodzi mwa adani akuluakulu a njala. 3 cloves a adyo amafutidwa, wothira 1 chikho cha madzi ndipo zotsatirazi zosakaniza zimatengedwa supuni imodzi usiku uliwonse asanagone. Koma izi ndizoyenera kwa anthu omwe angadzitamande ndi matenda abwino. Palinso mankhwala ena: supuni imodzi ya parsley ndi timbewu timatsanulira mu kapu ya madzi otentha. Chakumwa chakumwa pa sipulo nthawi iliyonse yomwe mukufuna chakudya. Chithandizochi chingakupulumutseni ku njala osachepera 2 mpaka 2, maora asanu. Komabe pali mtundu wa dzikoli: 500 g wa mkuyu ndi kukhetsa amadzaza ndi malita atatu a madzi ndi zonse zotentha, komabe padzakhala 2, 5 malita a madzi. Chotsani chisanu musanapange theka chikho.
7. Kuwonjezera kudya
Amachulukitsa njala ndi kulimbikitsa njala ndipo ayenera kugwiritsa ntchito zochepa. Pepper, mpiru, horseradish ndi mchere - izi ndizo zowonjezera zomwe zimayambitsa njala. Popanda iwo, ndithudi, sangachite, koma chiyeso cha kudziwa akadali kofunikira.
8. Imwani madzi musanadye
Zochitika zatsimikiziridwa: Musanayambe kudya, imwani 1 galasi la madzi a mchere kapena madzi a phwetekere. Motero, chilakolako chimachepa ndi pafupifupi theka lachitatu. Madzi angasinthidwe ndi tiyi wobiriwira, madzi apulo ndi mafuta a ayran. Kusiya mowa - kumapangitsa kuti muzilakalaka kwambiri.
9. Aromatherapy
Malingana ndi asayansi, pali zokoma khumi zomwe zimachepetsa kufunikira kosadya mokoma ndi kuchepetsa njala. Izi ndi zokoma za vanila, mphesa, tsabola, anyezi, fennel, apulo, timbewu timbewu, nthochi, nthochi, duvender.
Amakhulupirira kuti chilakolako chimachepa, ngati muyika nyali kapena makandulo pa tebulo pamene mukudya. Malinga ndi akatswiri, motero, mwezi ulionse ukhoza kuwonongeka mosavuta mpaka 2 kg. kulemera. Ndibwino kuti muchite pofuna kuchepetsa zovuta zawo.
10. Musaganize Za Chakudya
Ichi ndicho chinthu chofunikira kwambiri chomwe mungathe kuchita pofuna kudya, ndiko kuti, kuchepetsa. Ngati nthawi zonse mumaganizira za chakudya, yambani kuyang'ana njira zina. Yesani kulingalira momwe mungayang'anire ngati mukukhala mogwirizana ndi thupi lanu. Fotokozani mwatsatanetsatane thupi limene mukulota kuti mukhale nalo, ndi mawonekedwe otani, ndi kulemera kwake. Kotero kwa inu izo zidzakhala zomveka ndi zomveka zomwe mukufuna kuti mukwaniritse.