Ngati pali cholinga chochepetsera thupi, muyenera kuchepetsa chilakolako chanu. Kuti musadye njala yochulukira muyenera kukopera. M'nkhaniyi, tikupereka njira 21 zochitira izi.
1. Yambani ndi msuzi
250 ml msuzi ndi ndiwo zamasamba kapena nkhuku kapena supu ya kirimu kutsogolo kwa mbale yaikulu zimagwira ntchito zodabwitsa: madzi otentha omwe amadzaza mimba amapereka kumverera kwanthawi yomweyo.
Pofufuza khalidwe la anthu omwe ali pa buffet, akatswiri a zakudya amapeza kuti alibe chikumbumtima chodyera supu 73% kuposa momwe angathere kuti asatengere, ndipo sanazindikire izi.
Pitani pa tsiku
Zinachitika kuti pa chakudya chamakono, amayi amasonyeza zochepetsetsa, kuposa nthawi zonse, kudya. Koma amuna, m'malo mosiyana, amakhala ndi nthawi yodziŵika bwino pamasiku.
4. Musadye chakudya chamadzulo
Kuwala kowala kwambiri ndi mnzake wokhala ndi chakudya chodyera.
5. Idyani nyama
Pakati pa kuyesayesa, asayansi a ku America adapeza kuti anthu omwe amadya chakudya cha mapuloteni anali 30 peresenti, amadya pafupifupi 441 kcal patsiku kuposa omwe adalandira 15% ya mapuloteni. Koma kumbukirani: kuwonjezeka kwa chiwerengero cha mapuloteni mu zakudya kudzapita ku thupi pokhapokha ngati simusamala za ntchito yogwira nawo masewera olimbitsa thupi.
6. Yang'anani maso anu
Chifukwa cha chidwi, yesani kamodzi kuti mukakhale ndi khungu kakudya. Gome ndi zonse zomwe mukukonzekera kudya, dzipangireni ndi supuni yachitsulo ndikudzimangira nokha. Chofunika cha kuyesayesa ndikuti mumakhudzidwa ndi zomwe munakumana nazo: kumverera kwa mchitidwe wamakono kumabwera nthawi yaitali musanamalize. Kulongosola kuli kosavuta. Munthu sayenera kumvetsera zizindikiro za thupi lake, ngati anzake onse ogulitsa chakudya chamadzulo akulamula mchere kapena chinachake chochititsa chidwi chikuchitika pa TV, kapena nzika ya luso laphunzira kuti chakudya chamadzulo chikhale chovuta. Koma ngati mumaphunzira kumvetsera thupi lanu, ndiye kuti mukuyang'ana zooneka bwino, mutha kukonda.
7. Imwani multivitamini
Kafukufuku wambiri amasonyeza kuti thupi laumunthu limagwirizanitsa kupanda kusowa kwa zinthu ndi mphamvu yogwira ntchito ya hormone ghrelin, yomwe imayambitsa chilakolako cha wolfish. Ndipo inu, ndithudi, mumadya zochuluka kuposa momwe mukukonzekera.
8. Yang'anani manja anu
Ikani foloko mu dzanja "losagwira ntchito" (lamanzere, ngati inu muli lolondola) -ndipo onetsetsani kuti mwamsanga kwambiri, mwachizolowezi, sikugwira ntchito. Ndizo zomwe mukusowa: mahomoni a leptin satiety amafika pamtunda wa "chirichonse, sindingathe kutero" pafupi maminiti 20 chiyambireni chakudya, kutanthauza kuti panthawi yomwe mumatulutsa saladi, palinso chinthu china chimene chidzasweka.
9. Muzikonda masamba
Pakafukufuku wa sayansi amatsimikiziridwa kuti: Azimayi, omwe adayamba kudya chakudya cha letesi (100 kcal), amadya zakudya zopitirira 12% panthawi ya phwando - ngakhale kuti sankaganiza za zakudya kapena zoletsedwa. Akatswiri amakhulupirira kuti chinsinsi chonsecho chili mu utsi wambiri wothira masamba obiriwira.
10. Sinthani buluu
Pambuyo pofufuza zambiri, asayansi a ku China adapeza chidziwitso chakuti mtundu uwu umamuchititsa munthuyo kukhala wokondweretsa. Siniescattery, napkins ndi mbale, malinga ndi zomwe zimachitika ku China, zimamukakamiza kuti adziwe mwamsanga pang'onopang'ono zozizwitsa za ubongo, koma asamakulepheretseni kukonzanso makoma akumwamba ndi chakudya chamadzulo.
11. Samalani ndi pizza
Akatswiri owona zakudya amawona kuti chakudya chodulidwa ndi zidutswa zofanana (monga pizza kapena pie ya agogo) chili ndi ngozi pachiuno. Fomu iyi sikukulolani kuti muyese mokwanira kukula kwaportion - ndicho chinsinsi cha chinsinsi chomwe chipangizo cha apulo chimathera mofulumira kwambiri.
12. Onjezerani mafuta
Pofuna kutentha chakudya chambiri, thupi lanu liri ndi nthawi yokwanira - ndipo pambuyo pake imapempha chakudya. Kukonza kwa mafuta kungatenge nthawi yaitali, koma mumawopa ngati moto. Ndipo kwathunthu pachabe. Kuperewera kwa mafuta akuwongolera kagayidwe kachakudya m'thupi (ndipo chotero, kulemera kwake). Kuti mukhale ndi kudyetsedwa bwino pazithunzi zanu, onetsetsani mndandanda wothandiza unsaturated: mu saladodobavlyay mapepala a mtedza, mtedza kapena mbewu, pangani ubwenzi ndi nsomba zonenepa ndi nsomba pamtengo wabwino wa azitona.
13. Pei
Chakudya pakati pa zakudya ndi zakumwa, zipatso smoothie pamaziko a kumwa yogurt ndi zabwino zitatu. Yodzaza ndi mapuloteni, adayesa njala; zowonjezera, kupereka mtima wa satiety popanda makilogalamu owonjezera (chifukwa cha zipatso); ndi calcium (makamaka ngati mutasakaniza mtedza ndi nthochi) - chinthu chotsiriza chimapangitsa kuti thupi liwotchedwe, osasungidwa mafuta.
14. Sankhani mkate
Kukana kwa izo ndi kovuta, ndipo sikofunikira. Tangodya tirigu osakhala tirigu, ndi mbewu zonse za ufa wokwanira - nthawi zisanu ndi hafu zowonjezera.
15. Osati bwino
Odyera akudziŵa bwino kuti mzanga wapamtima wa njala ndi ozizira, ndiye chifukwa chake mpweya wabwino umaphatikizapo mawonekedwe onse. Njira yabwino yopewera mimba yanu ndiyokuteteza thupi.
16. Pewani makamu
Kawirikawiri, munthu yemwe amadya mu kampani ya zitatu zofanana, amawononga chakudya choposa 75% kuposa momwe angadye yekha. Pa tebulo la osatchula dzina - kawiri kawiri.
17. Musanyalanyaze mawuwo
Asayansi a ku Britain apeza kuti mankhwala ochiritsira amathandiza kwambiri chiwerengero chanu kusiyana ndi zakudya zonenepa zonenepa. Mulimonsemo, anthu omwe ayesa kuyesa, omwe ankakonda kudya mkate, amadyetsedwa ndi kukhuta ndipo amadya pang'ono kuposa nthawi yotsatira maola 24 otsatira. Anthu amene amasankha zakudya zamadyedwe, tiyeni tizilombo toyambitsa matenda komanso tidye chakudya chambiri.
18. Kuwaza kaloti
Asayansi ochokera ku Ireland anafotokoza kuti kaloti zamkuntho zimalimbikitsa wamng'ono kwambiri kuposa amene ankaphika. Tiyeni tiwonjezere: imakhudza masamba ambiri ndi zipatso.
19. Kumbukirani ng'ombe
Ndipotu, amadya mwanzeru kwambiri: pafupifupi popanda kupuma, koma ndi chingamu. Njirayi ndi yoyenera kwa inu: Gawani chakudya chamasiku asanu mu zakudya zisanu (300-350 kcal), potsatira nthawi zonse (pafupi maola 3), ndiye kuti shuga ya magazi samasinthasintha kwambiri, ndipo simudzakhala otetezeka chifukwa cha njala yomwe imakuwonongetsani njira yonse yolumikiza.
20. Gwiritsani mpweya wanu
Peyala yophika mwatsopano ndi sinamoni ndi yamphamvu kuposa ya volute devushki, musatsutsane. Fungo lake laumulungu limayambitsa kusungunula kwa insulini, ubongo umawona chizindikiro chotero mosaganizira: womenyerayo ali ndi njala. Tsopano n'zoonekeratu kuti ndichifukwa chiyani timakumana ndi abwenzi ku malo osungirako zakudya "pamwamba pa kapu ya tiyi" - kodi izi ndi zoyera za zoipa?
21. Gwirani nsombazo
Mu chiwerengero cha mankhwala ogwira ntchito mokhutiritsa njala, yomwe inalembedwa ndi dokotala wa ku Australia Suzanne Holt, nsomba imakhala pamalo olemekezeka - pakati pa mbatata ndi oatmeal. Izi zikutanthauza kuti makilogalamu 100 omwe ali ngati nsomba amadzaza kwambiri kuposa nkhuku kapena mwanawankhosa omwe ali ndi 100 kcal. Koma palibe zinthu zina zothandiza nsomba kusiyana ndi mbatata yomweyo.