Kudya pa ndondomeko
Gwiritsani ntchito zakudya tsiku ndi tsiku, ndipo mwamsanga mudzatsuka thupi lanu kuyembekezera chakudya panthawi yopanda phindu komanso mopanda pake. Ndipo pambuyo pake, zakudya zopanda dongosolo nthawi zambiri zimakhala zapamwamba kwambiri ndipo zimakhala ndi shuga wambiri. Mu tsiku lopanda kudya, mbale imodzi yokha imaloledwa. "Mfundo" iyi imayikidwa pa mapulogalamu ochulukitsa: tsiku limene mungathe kudya chirichonse. Koma si zabwino zokha, komanso vuto la zakudya, chifukwa, choyamba, zingapereke pamodzi zikwi (inde, zikwi!) Zambiri zamakilogalamu. Ndipo kachiwiri, zitakhala zosavuta kubwerera ku njira yoyenera. Choncho mmalo mokhala ndi mpumulo wa tsiku, konzekerani kutsogolo ndikusangalale nazo, chifukwa mwa njira iyi simungathe kupatulira ndi makilogalamu. Musaiwale za pasta ndi ufa wochokera ku ufa woyera. Kafukufuku amasonyeza kuti iwo omwe amadya tirigu wambiri amakhala ndi mafuta ochepa m'mimba (pomwe pangakhalenso cellulite), ngakhale poyerekeza ndi iwo omwe amadya chakudya chamagazi pang'ono. Apatseni chidwi, makamaka lero zomwe sizili zovuta kupeza pogulitsa.
Chakudya chirichonse chimangoganizira palawa imodzi
Kutsanulira pa mbale ya zakudya zosiyana ndi zokoma, mumayambitsa mahomoni okongola, ndipo adzakukakamizani kuti mudye mopanda chifukwa. M'malo mwake, sankhani chakudya chophweka ndi tchutchutchu, zomwe mudzayese kuzikweza. Gwiritsani ntchito zonunkhira monga tsabola wofiira, paprika, chili chili - chirichonse chomwe chimakhala ndi capsaicin, chinthu chomwe chimapangitsa kuti muzimva bwino komanso kukupatsani kudya msanga. Simukukonda chakudya cha zokometsera? Yesani chitowe, coriander, turmeric.
Muzikonda mafuta!
Zikuwoneka kuti izi zikutsutsana ndi nzeru? Koma kuti muthe kuchotsa mafuta m'chiuno, muyenera kuthana ndi zakudya zomwe zimakhala ndi mafuta abwino, monga mtedza, mbewu, avoti. Amapatsa chakudya kukhala fungo lokoma, amapereka chitsimikizo chokhutira ndi chakudya, ndipo pamapeto pake amathandizira kuchotsa zolemera (ndi cellulite). Chinthu chachikulu ndikugwiritsira ntchito monga Kuwonjezera pa mbale. Lembani sandwich ya mashed ndi masupuni ndi supuni kapena kuponyera mbewu zochepa mu saladi.
Yambani ndi chotukuka
Malingana ndi kafukufuku, atasokoneza chilakolako chanu usanadye chakudya chamadzulo kapena chakudya chamadzulo, mudzadya chakudya chochepa. Yambani ndi chimodzi mwa zokolola zokwanira mu kcal 100, kenaka pitani ku chakudya, mukudya chakudya chotsatira. Mbewu yoyamba (yomwe iyenera kukhala theka gawo lanu), ndiye mapuloteni ndipo potsirizira pake, chakudya chambiri. Idyani choyamba, ndiwo zamasamba zidzakutsitsimutseni chifukwa cha zakumwa zam'mwamba. Ndipo popeza padzakhala ambiri, ubongo udzakonza gawo lalikulu ndikukhutira nazo. Ndipo pamene mupita ku chakudya chamadzimadzi, mumakhala wokonzeka kusiya nthawi.
Kwa tsiku limodzi pa sabata, khalani ndiwo zamasamba
Kafukufuku wasonyeza kuti okonda nyama amakhala pafupifupi 27 peresenti yowonjezera ndipo 33% amakhala ochepa m'chiuno (mafuta owopsa kwambiri omwe amawonjezera chiopsezo cha matenda a mtima). Komanso, "odyetsa nyama" amadya pafupifupi 700 kcal patsiku.
Phunzitsani kufuna kwanu
Maphunziro amachita zodabwitsa! Ndipo ponena za kudya zakudya zathanzi, nayenso! Nthawi zonse mukadziyesera nokha ndikusiya kudya zakudya zomwe sizikugwirizana, mumalimbitsa "chitetezo" chomwe chingakuthandizeni kuti muthane ndi mayesero.
Zosakaniza kwa kcal 100:
- Ma nyemba. Fukani 1/2 chikho cha nyemba zowonongeka ndi mpunga vinyo wosasa.
- Mipira yowonongeka. Nyengo kapu yophikidwa popanda mafuta a popuni ndi tsabola watsopano wakuda.
- Zamasamba zamasamba saladi. Thirani kapu ya nkhaka yodulidwa mu chisakanizo cha 2 tsp. mafuta a azitona ndi 3 tsp. vinyo wosasa.
- Yogurt ndi zipatso. Onjezerani 1/2 chikho cha zipatso ndi 1/4 tsp. sinamoni kwa 1/2 chikho cha yogurt yogwidwa.