Zopeka ndi zowona za 10 zakuchepetsa thupi

Zamkati

• 1. Kudya usiku ndikunenepa
• 2. Kuchita thukuta lofunda kumatentha mafuta ambiri
• 3. Ndiyenera kusintha chilichonse pa zakudya ndi kuwala
• 4. Ndiyenera kudziletsa mpaka kumapeto kwa sabata
• 5. Kupita osadya kumakuchepetsa
• 6. Palibe mankhwala omwe amakupangitsani kuonda
• 7. Kumwa madzi ndi zakudya zonenepa
• 8. Opaleshoni ya Bariatric ndiye yankho lokhazikika
• 9. Nthawi zonse pa zakudya sizigwira ntchito
• 10. Pofuna kudya ndiyenera kudula chakudya

Kuti muchepetse kunenepa popanda kunenepa kwambiri, ndikofunikira kuphunzitsanso m'kamwa, chifukwa ndizotheka kuzolowera zokometsera zachilengedwe muzakudya zosakonzedwa pang'ono. Chifukwa chake, poyambitsa zakudya kuti muchepetse kunenepa ndizotheka kukhala ndi zotsatira zotsimikizika.

Chifukwa chake, njira yabwino kwambiri ndikupangira chakudya kunyumba, osagula zakudya zokonzedwa kale ndikukonzekera bwino, kapenanso kupanga chakudya chamagulu chomwe chikuwonetsedwa ndi wazakudya.

Nayi zikhulupiriro zazikulu ndi zowona zakudya kolemera:

1. Kudya usiku ndikunenepa

ZIMATENGERA. Kukhala ndi chakudya chamagulu usiku, wokhala ndi shuga ndi mafuta ochepa, sikumakupangitsa kukhala wonenepa. Chofunikira ndikusunga mayendedwe ndikudya magawo ang'onoang'ono tsiku lonse, kukumbukira nthawi zonse kudya masamba ndi ndiwo zamasamba pa chakudya chamadzulo.

Komabe, pokokomeza kuchuluka kwa chakudya kapena kumwa zinthu zosapatsa thanzi, monga masodasi ndi zakudya zokazinga, chifukwa mukadzagona nthawi yomweyo, ma calories onse oyipa adzasonkhanitsidwa.

Kuphatikiza apo, kuti kuchepa thupi kukhale kotheka usiku, ndikofunikira kugona mokwanira usiku, popeza ndi nthawi yogona pomwe kuwongolera kwa mahomoni okhudzana ndi njala kumachitika. Phunzirani momwe kugona kumakuthandizani kuti muchepetse kunenepa.

2. Kuchita thukuta lofunda kumatentha mafuta ambiri

BODZA. Kugwira ntchito thukuta kwambiri sikukuthandizani kuti muchepetse thupi, kumangopangitsa kuti madzi ambiri atayike kudzera thukuta.

Pamapeto pa kulimbitsa thupi, thupi lifunika kukonzedwanso, ndipo chilichonse chomwe chatayika chimatengedwanso mwachangu.

3. Ndiyenera kusintha chilichonse pa zakudya ndi kuwala

BODZA. Kuti muchepetse kunenepa, sikoyenera kusintha chilichonse pachakudya kapena chopepuka, popeza mankhwalawa amagwiritsidwa ntchito munthawi zina, makamaka motsogozedwa ndi katswiri wazakudya.

Nthawi zambiri, mukamadya mankhwalawa, chizolowezi ndikuganiza kuti mutha kudya zochulukirapo, zomwe sizimapindulitsa pachakudya ndipo zimakupangitsani kunenepa osazindikira. Onani zambiri pa: Mvetsetsani chifukwa chomwe kudya zakudya za Light ndi Zakudya sikumachepetsa nthawi zonse.

4. Ndiyenera kudziletsa mpaka kumapeto kwa sabata

CHOONADI. Kuwongolera pazakudya kuyenera kusamalidwa ngakhale kumapeto kwa sabata, chifukwa kusunga mzere mkati mwa sabata komanso kudya kwaulere masiku opumira kumapangitsa kuti kusakanikirana kukhale kosokoneza, ndipo ma calories onse otayika adzasinthidwa.

Kumbukirani kuti thupi lanu silimaima ndipo silidziwa kuti ndi tsiku liti la sabata, chifukwa chake yesetsani kukhala ndi zizolowezi zabwino tsiku lililonse, zomwe sizitanthauza kuti nthawi ndi nthawi simungadye china ndi shuga wambiri kapena mafuta. Chofunikira ndikulingalira.

5. Kupita osadya kumakuchepetsa

BODZA. Kupita osadya kwa nthawi yayitali kapena kusadya kudya kumasokoneza thupi ndikuchepetsa kagayidwe kake, ndikupangitsa kuti kukhale kovuta kuonda.

Izi ndichifukwa choti polandila ma calories ochepa, thupi limayambanso kupulumutsa, ndikupangitsa kuti ma calories owonjezera asungidwe ngati owonjezera kulemera.

6. Palibe mankhwala omwe amakupangitsani kuonda

CHOONADI. Kupatula apo, ngati pakhala mankhwala aliwonse omwe amapangitsadi kuti muchepetse thupi, amagulitsidwa kwambiri.

Mankhwala omwe amagwiritsidwa ntchito kuti achepetse thupi ayenera nthawi zonse kulembedwa ndi adotolo, popeza ali ndi zotsutsana zambiri ndi zoyipa zake, ndipo amangogwira ntchito pokhapokha ataphatikizana ndi chakudya chamagulu komanso kuchita masewera olimbitsa thupi.

7. Kumwa madzi ndi zakudya zonenepa

ZIMATENGERA. Ngati zakumwa ndi zakumwa zozizilitsa kukhosi, zakumwa zoledzeretsa, timadziti tapangidwe kapenanso timadziti tomwe timakhala ndi shuga, zimathandiza kunenepa. Koma ngati chakumwacho ndi madzi kapena kapu yaying'ono yamadzi azipatso zachilengedwe, amatha kumwa popanda vuto lililonse.

Zoyipa zazikulu zakumwa zakumwa ndi chakudya ndikulepheretsa chimbudzi ndikulimbikitsa kumwa zakudya zambiri, popeza kukhala ndi chakumwa kumakupangitsani kuti muchepetse pang'ono, ndikumva kukhuta kumatenga nthawi kuti ifike.

Chifukwa chake, ngati mumamwa madzi okhaokha kapena madzi achilengedwe pang'ono pang'ono ndipo mulibe vuto la Reflux kapena chimbudzi chochepa, kumwa madzi mukamadya sikungakhale vuto.

8. Opaleshoni ya Bariatric ndiye yankho lokhazikika

BODZA. Odwala ambiri omwe anachitidwa opaleshoni ya bariatric amatha kunenepa kachiwiri patatha zaka 1 kapena 2 atachitidwa opaleshoniyo, popeza sanathe kupanga zizolowezi zabwino komanso masewera olimbitsa thupi.

Kuchita opaleshoni ndichinthu chowawa komanso chovuta, momwe kukula kwa m'mimba kumachepetsedwa kwambiri kuti tipewe kudya kwambiri. Komabe, pakapita nthawi, amachulukanso, ndipo kupitiriza kudya moperewera kumapangitsa kuti kulemera kwake ndi matenda abwererenso. Onani mitundu yonse, maubwino ndi zoopsa za opaleshoniyi.

9. Nthawi zonse pa zakudya sizigwira ntchito

CHOONADI. Koma pokhapokha ngati zakudya sizinakonzedwe bwino, monga kudya zakudya zilizonse zotere kumatha kusintha kagayidwe kake kuti sikapangire phindu lililonse.

Kuphatikiza apo, ndizovuta kutsatira zakudya zovuta zomwe sizinapangidwe ndi malingaliro anu, ndichifukwa chake zotsatira za zakudya zomwe mumakonda nthawi zonse zimakhala zabwino kwambiri.

10. Pofuna kudya ndiyenera kudula chakudya

BODZA. Chakudya choyenera komanso chokonzedwa bwino chimaphatikizapo michere yonse, ndipo zimam'patsa mphamvu ndi zomwe zimapatsa mphamvu thupi, ndikofunikira pokhala ndi shuga wamagazi komanso thanzi lama cell.

Kudula chakudya kuchokera pazosankha kumatha kukhala kothandiza pazochitika zina zokha, koma nthawi zonse kwa nthawi yocheperako komanso malinga ndi malangizo a katswiri wazakudya. Onani chitsanzo cha zakudya izi apa.

Kuphatikiza apo, ndikofunikanso kugona nthawi zonse, chifukwa nthawi yakugona ndimomwe mahomoni omwe amayang'anira kagayidwe kake ka thupi, opangitsa kuchepa thupi.

Onerani vidiyo yotsatirayi ndikuphunzirani momwe mungachepetsere kunenepa popanda kufa ndi njala: