Njira 11 Zoletsera Kukhumba Zakudya Zosapatsa Thanzi ndi Shuga

Zamkati

• 1. Imwani Madzi
• 2. Idyani Mapuloteni Oonjezera
• 3. Patalirani Chilakolako Chake
• 4. Konzani Zakudya Zanu
• 5. Pewani Kusowa Njala Kwambiri
• 6. Kulimbana ndi Kupanikizika
• 7. Tengani Sipinachi Tingafinye
• 8. Gonani Mokwanira
• 9. Idyani Zakudya Zoyenera
• 10. Musapite ku Supermarket Yanjala
• 11. Muzidya Mokwanira
• Mfundo yofunika
• Zomera Monga Mankhwala: Tiyi Wazitsamba Wa DIY Wothetsera Zolakalaka Za Shuga

Kulakalaka chakudya ndi mdani woipa kwambiri wa dieter.

Izi ndizilakolako zazikulu kapena zosalamulirika za zakudya zinazake, zamphamvu kuposa njala yanthawi zonse.

Mitundu ya zakudya zomwe anthu amalakalaka ndizosiyanasiyana, koma izi nthawi zambiri zimakhala zakudya zopanda thanzi zomwe zili ndi shuga wambiri.

Kulakalaka ndi chimodzi mwazifukwa zazikulu zomwe zimapangitsa kuti anthu azikhala ndi mavuto ochepetsa thupi.

Nazi njira 11 zosavuta zopewera kapena kuletsa chakudya chopatsa thanzi komanso kulakalaka shuga.

1. Imwani Madzi

Ludzu nthawi zambiri limasokonezedwa ndi njala kapena kulakalaka chakudya.

Ngati mukumva kuti mwadyera chakudya mwadzidzidzi, yesani kumwa madzi ambiri ndikudikirira kwa mphindi zochepa. Mutha kupeza kuti chilakolakocho chimatha, chifukwa thupi lanu linali ndi ludzu.

Kuphatikiza apo, kumwa madzi ambiri kumatha kukhala ndi thanzi labwino. Mwa anthu azaka zapakati komanso achikulire, kumwa madzi musanadye kumatha kuchepetsa chilakolako ndikuthandizira kuchepetsa thupi (,,).

Kumwa madzi musanadye kumachepetsa kulakalaka, kudya, komanso kuthandizira kuchepetsa thupi.

2. Idyani Mapuloteni Oonjezera

Kudya mapuloteni ambiri kumachepetsa njala yanu ndikukulepheretsani kudya kwambiri.

Amachepetsanso kulakalaka, ndipo imakuthandizani kuti mukhale okhutira ndikukhutira kwakanthawi ().

Kafukufuku wina wa atsikana onenepa kwambiri akuwonetsa kuti kudya kadzutsa wokhala ndi mapuloteni ambiri kumachepetsa kulakalaka kwambiri ().

Kafukufuku wina mwa amuna onenepa kwambiri adawonetsa kuti kuchuluka kwa mapuloteni omwe amafika ku 25% yama calories kumachepetsa zikhumbo ndi 60%. Kuphatikiza apo, chikhumbo chodyera usiku chidachepetsedwa ndi 50% ().

Kuchulukitsa kudya kwa mapuloteni kumatha kuchepetsa zikhumbo mpaka 60% ndikuchepetsa chidwi chodyera usiku ndi 50%.

3. Patalirani Chilakolako Chake

Mukakhala ndi chilakolako, yesetsani kudzipatula.

Mwachitsanzo, mutha kuyenda mwachangu kapena kusamba kuti musinthe malingaliro anu. Kusintha kwa malingaliro ndi chilengedwe kungathandize kusiya chilakolakocho.

Kafukufuku wina adawonetsanso kuti chingamu chingathandize kuchepetsa kudya komanso kulakalaka (,).

Yesetsani kudzichotsa pa chilakolakocho potafuna chingamu, kuyenda kapena kusamba.

4. Konzani Zakudya Zanu

Ngati ndi kotheka, yesetsani kukonzekera chakudya chanu tsikulo kapena sabata yamawa.

Podziwa kale zomwe mudzadye, mumachotsa chifukwa chodzichitira komanso kusatsimikizika.

Ngati simuyenera kuganizira zomwe mungadye pa chakudya chotsatirachi, simudzayesedwa kwambiri ndipo simungakhale ndi zilakolako.

Kukonzekera chakudya chanu tsikulo kapena sabata ikubwerayi kumathetsa kusakhazikika komanso kusatsimikizika, zonse zomwe zimatha kuyambitsa zilakolako.

5. Pewani Kusowa Njala Kwambiri

Njala ndi chimodzi mwazifukwa zazikulu zomwe timakhumbira.

Pofuna kupewa kukhala ndi njala kwambiri, kungakhale bwino kudya nthawi zonse ndikukhala ndi zokhwasula-khwasula pafupi.

Pokonzekera, ndikupewa nthawi yayitali ya njala, mutha kupewa kulakalaka kuti kusadzawoneke konse.

Njala ndi chifukwa chachikulu chokhumbira. Pewani njala yadzaoneni pokhala okonzeka nthawi zonse.

6. Kulimbana ndi Kupanikizika

Kupsinjika kungapangitse kulakalaka chakudya ndikukhala ndi machitidwe akudya, makamaka kwa azimayi (,,).

Amayi omwe ali ndi nkhawa awonetsedwa kuti amadya ma calorie ambiri ndikukhala ndi zikhumbo zambiri kuposa azimayi omwe alibe nkhawa ().

Kuphatikiza apo, kupsinjika kumakweza milingo yama cortisol, mahomoni omwe angakupangitseni kunenepa, makamaka m'mimba (,).

Yesetsani kuchepetsa kupsinjika kwa chilengedwe mwakukonzekereratu, kusinkhasinkha ndikuchepetsa.

Kukhala wopanikizika kumatha kuyambitsa zilakolako, kudya ndi kunenepa, makamaka mwa akazi.

7. Tengani Sipinachi Tingafinye

Kuchotsa sipinachi ndi chowonjezera "chatsopano" pamsika, chopangidwa ndi masamba a sipinachi.

Zimathandizira kuchepetsa mafuta chimbudzi, zomwe zimawonjezera kuchuluka kwa mahomoni omwe amachepetsa njala ndi njala, monga GLP-1.

Kafukufuku akuwonetsa kuti kutenga magalamu 3.7-5 a sipinachi ndi chakudya kumachepetsa chilakolako ndi kulakalaka kwa maola angapo (,,,).

Kafukufuku wina wazimayi onenepa kwambiri adawonetsa kuti magalamu 5 azotulutsa sipinachi patsiku amachepetsa kulakalaka chokoleti ndi zakudya za shuga wambiri ndi 87-95% ().

Kutulutsa sipinachi kumachedwetsa kupukusa mafuta ndikuwonjezera kuchuluka kwa mahomoni omwe angachepetse kudya ndi kulakalaka.

8. Gonani Mokwanira

Chilakolako chanu chimakhudzidwa kwambiri ndi mahomoni omwe amasintha tsiku lonse.

Kusowa tulo kumasokoneza kusinthasintha, ndipo kumatha kubweretsa kusowa kolakalaka kudya komanso kulakalaka kwambiri (,).

Kafukufuku amathandizira izi, kuwonetsa kuti anthu osowa tulo ali ndi mwayi wofika ku 55% kukhala onenepa kwambiri, poyerekeza ndi anthu omwe amagona mokwanira ().

Pachifukwa ichi, kugona mokwanira kumatha kukhala njira imodzi yamphamvu kwambiri yopewera zolakalaka kuti zisawoneke.

Kulephera kugona kungasokoneze kusinthasintha kwanthawi zonse kwama mahomoni azakudya, zomwe zimabweretsa kulakalaka komanso kusachita bwino kudya.

9. Idyani Zakudya Zoyenera

Njala komanso kusowa kwa michere yayikulu zimatha kubweretsa zokhumba zina.

Chifukwa chake, ndikofunikira kudya chakudya choyenera nthawi yachakudya. Mwanjira imeneyi, thupi lanu limapeza michere yomwe imafunikira ndipo simudzakhala ndi njala kwambiri mutangodya.

Ngati mukupeza kuti mukusowa chotupitsa pakati pa chakudya, onetsetsani kuti ndichabwino. Fikirani zakudya zonse, monga zipatso, mtedza, masamba kapena mbewu.

Kudya chakudya choyenera kumathandiza kupewa njala ndi kulakalaka, komanso kuwonetsetsa kuti thupi lanu limapeza michere yomwe imafunikira.

10. Musapite ku Supermarket Yanjala

Zogulitsa mwina ndiye malo ovuta kwambiri kukhalapo mukakhala ndi njala kapena mukalakalaka.

Choyamba, amakupatsani mwayi wosavuta wopeza chakudya chilichonse chomwe mungaganizire. Chachiwiri, m'masitolo akuluakulu nthawi zambiri amaika zakudya zosapatsa thanzi pamaso.

Njira yabwino yopewera zikhumbo kuti zisachitike m'sitolo ndi kugula pokhapokha mutangodya kumene. Osapita - konse - kupita ku supermarket wanjala.

Kudya musanapite ku sitolo kumathandiza kuchepetsa chiopsezo cha zilakolako zosafunika ndi kugula mopupuluma.

11. Muzidya Mokwanira

Kudya mozama ndikutanthauza kulingalira, mtundu wa kusinkhasinkha, pokhudzana ndi zakudya ndi kudya.

Zimakuphunzitsani kukulitsa kuzindikira za kadyedwe kanu, momwe mumamvera, njala, zolakalaka komanso kutengeka kwakuthupi (,).

Kudya mosamala kumakuphunzitsani kusiyanitsa pakati pa zolakalaka ndi njala yakuthupi. Zimakuthandizani kusankha yankho lanu, m'malo mochita zinthu mosaganizira kapena mopupuluma ().

Kudya moganizira kumaphatikizapo kupezeka pomwe mukudya, kuchepa komanso kutafuna bwinobwino. Ndikofunikanso kupewa zosokoneza, monga TV kapena foni yanu.

Kafukufuku m'modzi wamasabata asanu ndi limodzi mwa omwe amadya kwambiri adapeza kuti kudya mosamala kumachepetsa kudya kwambiri kuyambira 4 mpaka 1.5 pasabata. Zidachepetsanso kuuma kwakumwa kulikonse ().

Kudya mosamala ndi za kuphunzira kuzindikira kusiyana pakati pa zolakalaka ndi njala yeniyeni, kukuthandizani kusankha yankho lanu.

Mfundo yofunika

Kulakalaka kumakhala kofala kwambiri. M'malo mwake, anthu opitilira 50% amakumana ndizokhumba pafupipafupi ().

Amakhala ndi gawo lalikulu pakulimbitsa thupi, kuzolowera kudya komanso kudya kwambiri ().

Kudziwa zomwe mumalakalaka komanso zomwe zimayambitsa kumawapangitsa kukhala kosavuta kupewa. Zimathandizanso kukhala kosavuta kudya wathanzi ndikuchepetsa thupi.

Kutsatira malangizo omwe ali mndandandandawu, monga kudya mapuloteni ambiri, kukonzekera zakudya zanu, ndikukhala oganiza bwino, kungakupatseni mwayi woti mukwaniritse zolakalaka zanu nthawi ina mukadzayamba kulakalaka.

Zomera Monga Mankhwala: Tiyi Wazitsamba Wa DIY Wothetsera Zolakalaka Za Shuga