Mukuganiza bwanji za izi: Pulogalamu ya masabata 4 yomwe imaphatikizapo chakudya chokoma ndi chopatsa thanzi, popanda "kuphwanya" pachiyambi kapena kumapeto kwa zakudya? Malingana ndi akatswiri ochuluka, opambana kwambiri ndi odalirika (m'nthawi yaitali) kulemera kwake ndi 0.2-1 makilogalamu pa sabata. Kutsika pang'ono pang'ono sikukutanthauza kuti palibe zotsatira! Ndicho chifukwa chake timapereka pulogalamu yocheperapo pang'onopang'ono za kuchuluka kwa ma calories (pa masabata atatu oyambirira) mpaka mutalowa mu boma la kulemera kwina. Kwa amayi ambiri izi zimachitika pa sabata lachinayi la pulogalamuyi. Mofananamo, pang'onopang'ono mudzapeza zizoloŵezi zina za zakudya zabwino, zomwe mudzapeza kuti zingapindulitse kulemera kwake osati osati kokha. Pakutha pa sabata lachinayi, mutha kugwiritsa ntchito zipangizo zonse zofunika kuti mukwaniritse cholinga chochotsa ma kilogalamu imodzi.
Chifukwa chake, ngati mwakonzeka kupatsa zakudya zowonongeka ndikuyamba kulemera - werengani njira zowonjezera zomwe zingakupangitseni njira ya kutalika kwa kilos kale. Samalani ndi kuchuluka kwa makilogalamu omwe mumadya kawirikawiri (osati pa maholide onse). Sabata ino, musatsatire zakudya. Idyani monga momwe mumadyera kawirikawiri, ndiko kuti, nthawi ya maholide isanakwane. Ntchito yanu ndi kulemba zonse zomwe mumadya kuchokera sabata ino. Zakudya zamadzulo zimapindula kwambiri. Mudzaphunzira zambiri zokhudza kudya. Nthawi zonse muwerenge makilogalamu, pogwiritsa ntchito matebulo omwe alipo m'mabitolo osindikiza mabuku kapena omwe alipo pa intaneti. Pambuyo masiku asanu ndi awiri, perekani chiwerengero cha ma kalori omwe amadya mlungu uliwonse ndi 7 kuti mulandire chiwerengero cha makilogalamu omwe mumadya tsiku lililonse. Pitirizani kutsatira ma calories pulogalamu ya masabata 4.
Sabata 1
Ganizirani za kuchuluka kwa makilogalamu omwe mumayenera kudya kuti mukwaniritse kulemera kwanu. Ngati ndi kotheka, funsani munthu wathandizira. Pangani kafukufuku ku khitchini. Chotsani makatani anu ndi furiji kuchokera kwa otsala pambuyo pa maholide, kuchita, chakudya chotsala kapena zinthu zamtengo wapatali, zomwe zikuyembekezera kutaya mbali yanu. Pakuyeretsa izi mudzamasula malo oti mudzawoneke mukatha kupita ku masitolo, kumene mudzagula zakudya zathanzi, zokoma ndi zowonjezera. Onjezerani ku mndandanda wamalonda zipatso ndi ndiwo zamasamba, nyemba zonse, nyemba, nsomba ndi nkhuku (komanso konzani pasadakhale zomwe mukufunikira kuzizira pakalipano masiku omwe mudzakhala otanganidwa ndi ntchito) ndipo musaiwale zakudya za mkaka (mkaka, yoghurt) ndi tchizi). Kuti mukwaniritse kukoma kwanu kwachikondwerero, perekani mndandanda wanu, ndikuwonjezera zipatso ndi ndiwo zamasamba zomwe simunayeserepo kale. Kapena sankhani mtundu watsopano wa tirigu; Chomera chokhacho kuchokera ku quinoa - ndipo, ndikukhulupirirani, simudzakumbukiranso mbatata yosakanizidwa ndi mafuta, omwe "adayikidwa" kuyambira November. = Yesani. Simungathe kuwerengera molondola makilogalamu anu pokhapokha ngati mutadziwa kuchuluka kwa mayonesi mumsangweji wanu. Gwiritsani ntchito ziwiya zoyesera (makapu, zikho) ndi mamba a khitchini kuti mudziwe momwe mumadyera. Muyenera kuphunzitsa diso lanu. Pambuyo pa masabata awiri, konzekerani mayesero kuti muganize kukula kwa magawo musanayambe kugulitsa mankhwalawo muyezo kapena mu chidebe choyezera.
Sabata 2: patsogolo kunayamba
Mu sabata ino, mudzayamba kuchepetsa makilogalamu (koma osamva kapena kusangalala kudya!) Panthawi imodzimodziyo mukukhala ndi zizoloŵezi zitatu zosavuta. Nthawi yoyamba kudula makilogalamu anu a tsiku ndi tsiku, kudula gawo limodzi mwa magawo atatu pa kusiyana kwa chiwerengero cha makilogalamu omwe amadya sabata yoyamba, ndi chiwerengero cha ma calories omwe mukukonzekera kuzidya mtsogolomu, kuyambira sabata lachinayi. Mulole chakudya chanu cham'mawa chigwiritseni ntchito. Chakudya chamadzulo "chimayambitsa" metabolism yanu tsiku lonse. Monga momwe kafukufuku amasonyezera, anthu omwe samanyalanyaza chakudya cham'mawa, amayatsa makilogalamu 200-300 tsiku limodzi. Pano pali njira zomwe mungasankhe m'mawa, zomwe zimaphatikizapo mapuloteni, chakudya ndi mafuta: 1 tbsp. supuni ya kirikita ndi magawo awiri a mkate wamba, 1 lalanje ndi khofi ndi mkaka wotsika kwambiri. Pewani chidwi pamene mukufuna kudya zakudya zopanda pake. Madzulo, kodi mukufunabe kuti mumakonda kwambiri ayisikilimu? Pofuna kuthetsa zilakolako zoterezi, sintha khalidwe lanu madzulo. Ndi chizolowezi chabe, osati chizoloŵezi choyipa. Yang'anani. Sambani mano anu. Ugone pansi kugona kale. Ikani chigoba chopatsa thanzi pamaso panu. Kodi ma gymnastics. Idyani pang'onopang'ono. Anthu ambiri omwe ali olemera kwambiri, amadya kwambiri mofulumira. Perekani chakudya cha mphindi 20. Ubongo wanu umatenga nthawi kuti mumvetse kuti thupi lanu liri ndi chakudya chokwanira. Yesetsani kudya pang'ono pang'onopang'ono, ndipo mudzazindikira kuti simukusowa chakudya chochuluka kuti mukhale okhutira.
Mlungu 3: Pitirizani ku sukuluyi
Sabata ino, kawiri kachiwiri, malire kuchuluka kwa makilogalamu ndipo samverani zomwe zimakulimbikitsani ndikukulimbikitsani. Pezani chakudya cha kalori ndi gawo limodzi mwa magawo atatu a kusiyana kwa chiwerengero cha ma calories omwe analandira pa sabata yoyamba ndi chiwerengero cha ma calories omwe mukukonzekera kuti mudye pa sabata lachinayi. Dziloleni nokha kudziletsa. Chofunika kwambiri si zomwe mudachita tsiku limodzi, koma zomwe munachita mu sabata kapena mwezi. Thupi lathu limabweretsa mphamvu kuti ikhale yolingana ndi nthawi. Kotero ngati mutadya molimbika pa chakudya chamadzulo, lembani zambiri mu diary ya zakudya ndikuyiwala za izo, ndipo panthawi yamadzulo mubwerere ku njira yanu kupita ku cholinga. Kuti musatope, onetsetsani kudya kamodzi katsopano mlungu uliwonse. Mukapitiriza kudya kalori wambiri, chakudya chimatha kukhala chizoloŵezi. Yesetsani kuwonjezera zakudya zowonjezera nthawi zonse - mwachitsanzo, soy burgers ngati gwero la mapuloteni kapena mpunga wosakanizika, monga basmati kapena jasmine (mitundu yonse ili ndi fungo losangalatsa ndi kukoma).
Sabata 4 ndi kenako: muli ndi cholinga
Mumamva kukhala wathanzi komanso wamphamvu. Tsopano mwakonzeka kukwaniritsa kulemera kwake! Apanso kuchepetsa chiwerengero cha makilogalamu ndi gawo limodzi lachitatu - nthawi yotsiriza. Panthawiyi, mwafika ku kuchuluka kwa ma calories omwe adayesedwa, omwe ankawoneka pa sabata yoyamba. Ingobwereza pulogalamu ya sabata lachinayi kufikira mutakwaniritsa kulemera kwake. Dzipindule nokha mu chilungamo. Mwagwira ntchito mwakhama kuti mukhale ndi zizoloŵezi zatsopano zodyera bwino ndi kuchoka muyeso wa kudya kwambiri pa maholide. Nsapato zatsopano za masewera, pedometer kapena masewera olimbitsa thupi pazochita masewera olimbitsa thupi zidzakhala zowonjezera zowonjezera pa njira yopita ku cholinga. Yesetsani ndi nyengo ndi zonunkhira. Muyenera kuphatikizapo zitsamba ndi zonunkhira mu piramidi ya chakudya, pamene amapereka zakudya zonse ndi mafuta ochepa. Ndipo zonunkhira zina nthawi zambiri zimakhala zathanzi: ginger, lomwe limapatsa kukoma kwa masamba okazinga ndi nyama, ili ndi phindu pa chimbudzi, ndi phulusa, yomwe imakhala mbali ya mchere, imathandizira kulimbana ndi matenda.
Kondwerani chakudya mu lesitilanti. Kuchuluka kwa zopatsa zokometsera zomwe zimagwiritsidwa ntchito m'malesitilanti ndizogwirizana kwambiri ndi lingaliro la gawo loyenera kwa tonsefe. Dinani chakudya cha supu ndi zakudya zopatsa phokoso kapena kutsatira malangizo athu: musanatsegule menyu, sankhani chakudya chamtundu wanji chomwe mukufuna kuitanitsa. Kenaka fufuzani menyu pamenyu yomwe ikugwirizana kwambiri ndi zomwe munaganiza. Ndipo musawope kukonza chinthu chapadera, chomwe sichikupezeka pa menyu: ambiri odyera adzasangalala kukupatsani zomwe mukufuna.