Kudziletsa pa zakudya pamene mutaya thupi

Zimadziwika kuti kudya kwakukulu ndi chilakolako chabwino kungagwedeze ngakhale zofuna zanu. Komabe, ngati mutatsatira ndondomeko zoperekedwa pano podzifufuza nokha panthawi yomwe mukudya kuti muthe kuchotsa ma kilos owonjezera, pewani ndondomeko - mutaya kulemera popanda nsembe zambiri. Mudzatha kufufuza ndi kukonza zolakwika zomwe mungathe kudya, komanso kudziwa zomwe mungagwire komanso kumene muli "zofooka" n'zosavuta komanso zosavuta kulemera. Kodi mungayambe bwanji kudziletsa? Nawa malangizowo.

1. Lembani zolemera zomwe mwasintha, ndipo lembani tsiku ndi mtengo womwe unapezedwa.
2. Yerengani magawo anu akuluakulu (voliyumu ya chifuwa, chiuno, mimba ndi ntchafu) ndi sentimita.
3. Tsiku ndi tsiku, lembani mu diary ya kudziletsa zonse zomwe mudadya ndi kumwa tsiku.
4. Konzani mu chigawo chosiyana kulemera kwa mtundu uliwonse wa chakudya (zosonyeza chizindikiro), mafuta ake okhudzana ndi mapuloteni, mafuta ndi zakudya mkati mwake. Pachifukwachi, sikofunika kugwiritsa ntchito matebulo obwera, tsopano pa intaneti mungapeze malo ambiri omwe ali ndi "makalata" oyenerera a ma calories komanso zopangidwa ndi zokonzedwa bwino komanso mbale zonse.
5. Lembani mmene mbalezo zakhalira (yophika, yokazinga, yowonongeka kapena mu uvuni, etc.)
6. Onetsetsani zifukwa zomwe mumagwiritsira ntchito chakudya pa mphindi zingapo (zomwe mungasankhe: nthawi yodyera, njala yaikulu, zabwino kapena zoipa, zakudya zabwino, zakumwa zokopa, khwima, nkhawa, kukhudzidwa kwa achibale, mwambo, ogwirizana chakudya chamadzulo - manyazi kunyalanyaza, etc.)
7. Lembani nthawi ya chakudya chilichonse (kuphatikizapo zosakaniza mwadala).
   

Pambuyo pofufuza zolembazi, mukhoza kudziyankha nokha ku mafunso omwe ali pansipa.

• Kodi simukudya mochuluka?
• Kodi ndi zakudya ziti zimene amadya kwambiri?
• Kodi mulibe maswiti ambiri ndi zakudya zomwe mumadya?
• Kodi mumamwa mchere wambiri? (Kuchuluka kwake ndi zakudya ayenera kuchepetsedwa kufika 2-5 g pa tsiku).
• Kodi muli ndi mavitamini okwanira mu zakudya zanu?
• Kodi zakudya zanu zimakhala zogwirizana ndi mapuloteni, mafuta ndi makhahydrate?
• Kodi n'zotheka kukana chiyani?
• Kodi zifukwa za kudya nthawi zonse zakhala zowona?
• Kodi zakumwa ziyenera kutani?
• Kodi mumasankha njira yabwino komanso yopanda kuphika?
• Kodi simukuyenera kudya nthawi yanji?
• Kodi zakudya zomwe zimakulimbikitsani kuti mudye zambiri (chisangalalo) sizichotsedwa?
• Kodi mumakhala ndi chidziwitso chokwanira mwa kutenga kalori yochepa, koma chakudya chofunikira (ndiwo zamasamba, zipatso, zipatso) kapena kugwiritsa ntchito mankhwala olemera?
• Kodi mwakana maswiti, shuga, chokoleti, ndi zina zotero?
• Kodi mumakana mowa?
• Kodi zakudya zanu zapangitsa kuti mafuta azisakanikirana ndi kuchuluka kwa mafuta a masamba (mpaka 50 peresenti ya mafuta)?
• Kodi mumadya madzi osakwana lita imodzi?
• Kodi mkhalidwe wanu wa thanzi ndi chiyani? Kupititsa patsogolo - chiwonetsero cha kuchitapo kanthu kwa zakudya ngati sizikuwonetsera kunja (kutaya thupi), ndiye mkati - kubwezeretsa thupi lonse.
• Kodi mudadya kasanu patsiku, panthawi inayake ndikukhala bwino?
• Ndi kangati pa tsiku lomwe munali ndi chilakolako chodya komanso momwe munagonjetsa?
• Kodi ndi zochuluka zotani zomwe mwakhala mukupita kukacheza kapena pa nthawi ya tchuthi, ndipo mumasiku otsiriza mwakonza bwanji chilolezo chololedwa?
• Kodi mudakwanitsa kuwonjezera mapulogalamu anu lero?
  

Ndizindikira kuti kudziletsa ndikulangizidwa, kumathandiza kuthetsa hypodynamia komanso kusagonjetsedwa ndi mayesero odyera.

Masiku angapo a zochitika zoterozo zidzachitika ndipo mudzatha kufotokozera kusintha komweku. Mwachitsanzo, kumwa tiyi popanda shuga, kudya mkate wochokera ku ufa wambiri, kukana mikate, komanso kusadya shuga, kutulutsa ayisikilimu, masangweji, soseji ndi zakudya zina zamtundu wa zakudya zowonjezera, pali masamba ndi zipatso zambiri zopangidwa ndi zosafunika kapena zochepa. , musagwiritse ntchito mwachangu kuphika, pali mazira 2-3 okha (yolk) pa sabata, musagwiritse ntchito zakudya, kumwa, kumwa khofi popanda zonona, ndi zina zotero.

Kuchita kudziletsa koteroko ndikupanga zifukwa zenizeni kuchokera ku zolakwitsa, pamapeto pake mudzapita ku njira yowonjezera komanso yowonongeka.

Njira zotsatirazi zingakuthandizeni:

• Pokonzekera kukhala pansi patebulo, bwerezerani nokha: "Ndidzasunga khalidwe langa";
• Yesetsani kudyetsa nthawi yambiri, kwa mphindi zisanu ndi zisanu, kuti musachedwe kudya zakudya zambiri.
• Tengani nthawi yopuma mukamadya;
• Sakani chakudya chanu malinga ndi momwe mungathere komanso mosamala kwambiri;
• Musamawerenge, musamawonetse TV, musakhale pamakompyuta musakambirane pamene mukudya, chifukwa izi zimachepetsa kulamulira chakudya komanso mungadye zambiri kuposa momwe mungafunire komanso momwe mukufunira;
• Yesetsani kusankha zakudya zomwe zili ndi zakudya zochepa;
• Gwiritsani ntchito mbale zing'onozing'ono, ndipo magawo a iwo adzawoneka ngati inu. Komanso zotsatirazi zimapangidwa ndi mbale zamasamba;
• Musalole kapena kukana kwathunthu ma mayonesi, ketchup ndi mafakitale a mafakitale;
• Musakhale pansi patatha maola atatu musanagone;
• Nyamuka pa mamba mmawa uliwonse pambuyo pa chimbuzi, koma musanadye chakudya cham'mawa ndi kulemetsa;
• Perekani zosankha zazikulu ku zakudya zosakaniza kapena zakuda;
• Mutangomva kuti muli wokhutira, lekani kudya;
• Nthaŵi zamadzikonzekeretseni nokha kumasula ndi "njala" masiku.
  

Choncho, kuti mukhale wodziletsa pa zakudya zabwino, muyenera:

• Lembani mndandanda wa zolakwa zawo mu zakudya;
• Tsiku lililonse masiku asanu ndi asanu ndi awiri ndi asanu ndi awiri mphambu zisanu ndi ziwiri (7) kuti mupange kusintha koyenera;
• Tsiku lililonse, lembani zochepa zapadera mu diary la kudziletsa.