Ngati mwatsimikiza kuchepetsa kulemera kwa chaka chatsopano, tikukulangizani kuvala jeans zolimbitsa kwambiri, kuchotsani zakudya zonse zopanda thanzi kuchokera ku makina osungira katundu ndikudzipangira;
1) Phunzirani kuphika mbale ziwiri zathanzi.
2) Nthawi zonse muzikhala ndi zakudya zowonongeka zomwe sizikusowa kuphika.
3) Sungani zipatso ndi ndiwo zamasamba zokonzeka ku firiji pamlingo wamaso, kuti ayambe kukuyang'ana.
4) Pang'onopang'ono, wina ndi mzake, chotsani zizoloŵezi zoipa (mwachitsanzo, pitani ku ayisikilimu otsika kwambiri, ndikubwezerani makeke ndi mkate wambiri).
Zakudya zopatsa thanzi
Ndi nthawi yoti muganizirenso chakudya cham'mawa chokhumudwitsa. Masiku ano, zakudya zamitundu yosiyanasiyana zimachokera ku mpunga, chimanga ndi fulakesi zimaperekedwa (njira ina kwa anthu omwe ali ndi matenda a tirigu). Ambiri mwa iwo ali ndi fiber (kotero simukumva njala yambiri), ndipo ena amakhala ndi calcium, chitsulo ndi folic acid. Bungwe la Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya
Pamene mafuta ochepa otsika sakhala abwino kwambiri pa zakudya
Mwina mumadzikweza nokha popanga saladi yomwe mulibe tchizi, maolivi, mtedza komanso ngakhale dontho la mafuta mu msuzi. Komabe, ngati palibe mafuta mu saladi, zakudya zake zomwe zimateteza ku matenda a khansa ndi matenda a mtima, zimakhala zoipitsitsa kwambiri ndi thupi (ngati zilipo konse), izi ndi zotsatira za kufufuza kwasayansi. Pa kuyesedwa, amayi atatu ndi amuna anayi a zaka 19-28 zaka zitatu anapatsidwa mbale kuchokera ku saladi yomweyi, yopangidwa ndi sipinachi, saladi ya Romen, tomato ya Cherry ndi kaloti ndipo atavala msuzi wa Italy omwe ali ndi 0,6 kapena 28 magalamu a mafuta obweretsera (ntchito ya msuzi nthawi zonse inali ndi supuni 4, mosasamala kanthu za mafuta okhutira). Pambuyo pa chakudya chirichonse, ophunzira adayesa mlingo wa lycopene, alpha ndi beta-carotene m'magazi. Zotsatira zake ndi zotani? Pambuyo pa saladi ndi msuzi wochuluka, beta-carotene sinafanane ndi aliyense wa ophunzirawo! Kusasakaniza kwa zakudya zonse zitatu kunapindulitsa kwambiri ngati ophunzirawo adya saladi ndi mafuta a msuzi kapena mafuta ochepa. Mukhoza kugwiritsa ntchito msuzi wochuluka ngati mutadya saladi monga chakudya chamadzulo kapena chakudya chamadzulo. Komabe, ngati chakudya chanu chamasana chimakhala ndi saladi imodzi, ndibwino kuti muzivala ndi msuzi ndi kuchepetsa mafuta, asayansi amalangiza. Choncho, ngati mukufuna kukhala ndi chotupitsa ndi karoti, kanizani mu msuzi wambirimbiri - kotero mutabweretsa phindu lina la thupi lanu.
Chenjerani: cholembera cha zakudya
Zigawo zing'onozing'ono zingakhale zazikulu kuposa momwe mukuganizira. Ngati muyesa chiwerengero cha ma calories pogula zakudya zomwe mumazikonda mu phukusi, mungapeze zambiri kuposa kugwirizana. Zikuoneka kuti kulemera kwake kumasonyezedwa pamapangidwe a zotengerazo nthawi zambiri kumakhala kosiyana ndi kulemera kwake kwenikweni. Ofufuzawa anayesa mankhwala okwana 99 omwe anagulitsidwa phukusi pakutha kapena atagawidwa kale kukhala magawo (mwachitsanzo, mkate wodulidwa). Zinaoneka kuti mu 37 milandu yokwanira yolemera imasonyezedwa ndipo zoposa theka la mankhwala (47) zili ndi calories zambiri kuposa zomwe zinanenedwa pa chizindikiro! "Otsutsa" anali ataphatikizidwa ndi mankhwala a tirigu - mwachitsanzo, tirigu ndi kadzutsa kouma. Nthawi zambiri amalemera 10 peresenti kuposa zomwe zinalembedwera. Izi zikutanthauza kuti mukuwerengera ma calories 10-100 pothandiza "popanda kukayikira chirichonse. Zida zina zomwe zimadutsa kulemera kwawonetsedwa pa phukusi ndi ma-muffins a mabulosi abulu, zoperekera mini ndi chokoleti ndi maapulo a apulo. Chodabwitsa n'chakuti: Chokoleti ndi zokometsera monga chips, pretzels, popcorn ndi tchizi, zimayeza mofanana ndi momwe adanenera, koma kulemera kwa phukusi ndi mkate, bagels ndi rolls kawirikawiri zimasiyana ndi enieni. Yankho la vuto losayembekezereka: kugula mamba! Nthawi zina sikungakhale zopanda phindu kuyesa zokonda zomwe mumazikonda ndikuwone ngati choonadi chikufotokozedwa.
Kutentha makilogalamu ambiri ndi mkaka mu chakudya
Asayansi amakhulupirira kuti kumwa madzi okwanira 700 ml mkaka wochepa kapena mkaka wochepa wa mafuta kumathandiza kulemera kwake. Komabe, mkaka si yankho la matsenga. Ngati mumatsatira zakudya zochepa komanso kumwa madzi okwanira 700 ml tsiku, ndiye kuti monga momwe kafukufuku amasonyezera, mukhoza kuchepetsa thupi poyaka mafuta ambiri. Lonjezerani kuchuluka kwa mkaka umene ukudya, kutsatira malangizo a odyetsa zakudya:
1) Idyani nyemba zonse kuti mudye chakudya cham'mawa ndi kumwa mkaka wa mkaka wambiri.
2) Mu cafe mmalo mwa khofi yakuda, perekani kapu ya latte ndi mkaka wambiri.
3) Pangani chakudya chanu chamasana kukhala chothandiza powonjezera mkaka wosakaniza ndi msuzi wa msuzi wanu womwe mumakonda.
4) Konzani chakudya chokoma cha mkaka wonyezimira ndi zipatso ndi madzi oundana kuti muthandize mphamvu masana.
Kodi ndi nthawi yanji yomwe ndi bwino kudziyeza nokha komanso nthawi zingati muyenera kuzichita mwanjira yoyenera?
Nthawi yoyenera kuyeza ndikumayambiriro (mutakhala mu chimbudzi ndi musanafike kadzutsa). Sitikulimbikitsanso kukhala pa mamba mobwerezabwereza kuposa kamodzi pa sabata. Kulemera kwake kumasinthasintha nthawi zonse, ndipo nthawi zambiri izi zimapangitsa akazi kuti asataye mtima. Ngati mukuyesera kuchepetsa thupi pochita masewera olimbitsa thupi, makamaka mphamvu, ndizotheka kuti mumange minofu yamtundu, pamene mutaya mafuta. Choncho, chiwonetsero cha msinkhu sichidzawonetsera zomwe mudazichita molondola. Chiwerengerocho, chimene chikuwonetsedwera ndi mamba, ndi chonyenga, chifukwa sichisiyanitsa pakati pa mafuta a thupi ndi "khungu", ndiko kulemera kwa minofu, mafupa, ziwalo za mkati, matenda ndi magazi. Anthu ambiri ochepa sakhala ochepetsetsa, koma anthu omwe alibe mafuta, nthawi zonse sakhala okongola, akatswiri a sayansi ya thupi amakhulupirira. Kuphatikiza kuyeza kamodzi pa sabata, akatswiri athu amalimbikitsa kuyesa kuchuluka kwa mafuta anu thupi miyezi itatu ndi itatu. Popeza pali zolakwika zazikulu mwa njira zonse, kugwiritsa ntchito njira ziwiri, mwachitsanzo, njira yoyeza kuchuluka kwa zikopa za khungu pogwiritsira ntchito caliper ndi njira yoyezera kukana kwa bioelectrical (mungagwiritse ntchito mlingo kudziwa kuchuluka kwa mafuta a thupi) kudzakuthandizani kumvetsa pa siteji yanu. Komabe, ngakhale munthu wina wodziwa zambiri atakuthandizani, zotsatira zomwe zatulutsidwa zingasokonezeke kwambiri pazochitika zenizeni. Njira yowonongeka kwa bioelectric imakhala yovuta kwambiri kwa mlingo wa madzi m'thupi; ngati thupi lanu liri lokhazikika, ndiye kuti thupi lanu likhoza kuwonjezeka kwambiri. Ngati mumagwiritsa ntchito njira yoyeretsera zikopa za khungu pogwiritsa ntchito caliper (chipangizo chapadera cha pakompyuta), timalimbikitsa kuti mulembe deta ya chiwerengero cha gawo limodzi la magawo atatu mpaka 7, ndipo patapita nthawi, bwerezani mowirikiza ndikuyerekeza zotsatira. Kusanthula koteroko kungakupangitseni chithunzi chokwanira cha kulemera kwa thupi lanu kusiyana ndi chiwerengero cha mafuta okhaokha, chifukwa momwemonso mavoti omwe amapezeka mu thupi sangakhale olondola kwa aliyense.