Njira 14 Zosavuta Zotsata Zakudya Zoyenera

Zamkati

• 1. Yambani ndi ziyembekezo zenizeni
• 2. Ganizirani zomwe zimakulimbikitsani
• 3. Sungani zakudya zopanda thanzi m'nyumba
• 4. Musakhale ndi njira ya 'zonse kapena zopanda kanthu'
• 5. Tengani zakudya zopatsa thanzi
• 6. Chitani masewera olimbitsa thupi ndikusintha nthawi yomweyo
• 7. Khalani ndi dongosolo lamasewera musanadye kulesitilanti
• 8. Musalole kuti kuyenda kukusokonezeni
• 9. Muzidya mosamala
• 10. Tsatirani ndikuwunika momwe mukuyendera
• 11. Pezani bwenzi kuti liziyenda nanu
• 12. Yambani tsiku ndi chakudya cham'mawa chokhala ndi mapuloteni ambiri
• 13. Dziwani kuti zimatenga nthawi kuti musinthe zizolowezi zanu
• 14. Onetsetsani zomwe zikukuyenderani bwino
• Mfundo yofunika

Kudya wathanzi kumatha kukuthandizani kuti muchepetse thupi ndikukhala ndi mphamvu zambiri.

Zingathandizenso kuti mukhale ndi nkhawa komanso kuti muchepetse matenda.

Komabe ngakhale pali maubwino awa, kukhala ndi chakudya chopatsa thanzi komanso kukhala ndi moyo wathanzi kumakhala kovuta.

Nazi njira 14 zakumamatira ku chakudya chopatsa thanzi.

1. Yambani ndi ziyembekezo zenizeni

Kudya chakudya chopatsa thanzi kuli ndi maubwino ambiri, kuphatikiza kuwonda.

Komabe, ndikofunikira kukhazikitsa ziyembekezo zenizeni.

Mwachitsanzo, ngati mungadzikakamize kuti muchepetse thupi msanga, cholinga chanu chokhala ndi thanzi labwino chitha kubwerera.

Ofufuza apeza kuti anthu onenepa kwambiri omwe amayembekeza kuti achepetse kunenepa kwambiri amatha kusiya pulogalamu yochepetsa thupi mkati mwa miyezi 6-12 ().

Kukhazikitsa cholinga chenicheni komanso chotheka kumatha kukulepheretsani kukhumudwa ndipo kumatha kubweretsa kuchepa kwakukulu.

Kukhala ndi ziyembekezo zenizeni kumakupatsani mwayi wokhala ndi moyo wathanzi.

2. Ganizirani zomwe zimakulimbikitsani

Kukumbukira chifukwa chomwe mukusankhira zinthu mwanzeru kungakuthandizeni kuti musasokonezeke.

Kulemba mndandanda wazifukwa zomwe mukufuna kuti mukhale ndi thanzi kungakhale kothandiza.

Sungani mndandandawu pafupi ndikulankhula nawo pamene mukuwona kuti mukufuna chikumbutso.

Mukamayesedwa kuti muchite mikhalidwe yopanda thanzi, kukumbukira zomwe zimakulimbikitsani kumatha kukuthandizani kuti musayende bwino.

3. Sungani zakudya zopanda thanzi m'nyumba

Ndizovuta kudya wathanzi ngati mukuzunguliridwa ndi zakudya zosapatsa thanzi.

Ngati achibale ena akufuna kuti azidya zakudya izi, yesetsani kuzisunga m'malo mozisanjikiza.

Mawu osawoneka, kunja kwa malingaliro akugwiradi ntchito apa.

Kukhala ndi chakudya chowonetsedwa m'malo osiyanasiyana mnyumba kumalumikizidwa ndi kunenepa kwambiri komanso kuwonjezeka kwakumwa zakudya zopanda thanzi (,).

Kusunga zakudya zopanda thanzi kunja kwa nyumba, kapena osawonekera, kungakulitse mwayi wanu wotsata njirayo.

4. Musakhale ndi njira ya 'zonse kapena zopanda kanthu'

Cholepheretsa chachikulu chopeza chakudya chamagulu ndi moyo wabwino ndikuganiza zakuda ndi zoyera.

Chimodzi mwazomwe zimachitika ndikuti mumakhala ndi malo ocheperako paphwando, mumasankha kuti zakudya zanu zawonongeka tsikulo, ndipo pitirizani kumwa zakudya zopanda thanzi.

M'malo mongoganiza kuti tsikuli lawonongeka, yesetsani kunyalanyaza zakale ndikusankha zakudya zopatsa thanzi, zosasinthidwa zomwe zili ndi protein ya otsala a phwandolo.

Izi zidzakuthandizani kuti mukhale okhutira komanso okhutira m'malo modzaza ndi kukhumudwa.

Zosankha zingapo zomwe sizingafanane ndi mapulani zimasiyanitsa pakapita nthawi, bola ngati mungazisamalire ndi zakudya zabwino.

Kukana chidwi chakuwona tsiku lanu kukhala labwino kapena loyipa kumatha kukulepheretsani kudya mopitilira muyeso ndikusankha zosayenera.

5. Tengani zakudya zopatsa thanzi

Kumamatira ku zakudya zopatsa thanzi kumatha kukhala kovuta mukakhala kuti mulibe nyumba kwakanthawi.

Mukamva njala kwambiri popita, mutha kukapeza chilichonse chomwe chilipo.

Izi nthawi zambiri zimakhala chakudya chomwe sichikhutitsa njala ndipo sichikukuthandizani m'kupita kwanthawi.

Kukhala ndi zokhwasula-khwasula zopatsa thanzi m'manja kungakuthandizeni kuchepetsa chidwi chanu mpaka mutatha kudya mokwanira ().

Zitsanzo zina za zokhwasula-khwasula zabwino, zotheka kunyamula ndi maamondi, mtedza, ndi zoterera. Ganiziraninso zodzaza pang'ono ndi mazira owiritsa kwambiri, tchizi, kapena yogurt wachi Greek.

Tengani zakudya zopatsa thanzi, zomanga thupi kwambiri mukakhala panjira kapena mukuyenda ngati mukulephera kudya chakudya kwa maola angapo.

6. Chitani masewera olimbitsa thupi ndikusintha nthawi yomweyo

Mwina mwamvapo kuti simuyenera kusintha zinthu zambiri nthawi imodzi mukamayesetsa kukonza thanzi lanu. Mwambiri, uwu ndi upangiri wabwino.

Komabe, kafukufuku akuwonetsa kuti mukasintha zakudya ndi zolimbitsa thupi nthawi imodzi, zotsatira zake zimalimbikitsana.

Pakafukufuku mwa anthu 200, omwe adayamba kudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi nthawi yomweyo adapeza kuti ndizosavuta kutsatira izi kuposa omwe adayamba kudya kapena kuchita masewera olimbitsa thupi okha, kenako adaonjezeranso ina pambuyo pake ().

Nthawi yomweyo kuyamba kuchita masewera olimbitsa thupi ndikusintha momwe mumadyera kumawonjezera mwayi wanu wokhala ndi moyo wathanzi.

7. Khalani ndi dongosolo lamasewera musanadye kulesitilanti

Kuyesera kukhala ndi chakudya chopatsa thanzi ndikudya kunja kungakhale kovuta kwambiri.

Komabe, pali njira zina zomwe zingapangire kuti zikhale zosavuta, monga kuyang'ana mndandanda musanapite kapena kumwa madzi musanadye komanso mukamadya.

Ndibwino kuti mukhale ndi malingaliro musanapite kumalo odyera m'malo mokhumudwa mukafika kumeneko.

Nawa maupangiri 20 anzeru odyera athanzi mukamadya kunja.

Kukhala ndi dongosolo musanadye kunja kungakuthandizeni kusankha zakudya zabwino.

8. Musalole kuti kuyenda kukusokonezeni

Kaya mukupita kukachita bizinesi kapena zosangalatsa, kukhala kunja kwa gawo lomwe mumalidziwa bwino kungapangitse kuti zizikhala zovuta kutsatira moyo wathanzi. Nawa maupangiri angapo:

• Fufuzani malo odyera ndi masitolo akuluakulu pasanapite nthawi.
• Pakani zakudya zopatsa thanzi zomwe sizimawonongeka mosavuta.
• Dziyesereni kuti mukhale munjira yapaulendo wonse.

Mutha kumamatira ku chakudya chopatsa thanzi mukamayenda. Zomwe zimatengera ndikufufuza, kukonzekera, ndi kudzipereka.

9. Muzidya mosamala

Kudya mwanzeru kungakuthandizeni kukhala ndi moyo wathanzi.

Tengani nthawi kuti musangalale ndi chakudya chanu ndikuyamikira mphamvu yake yakukudyetsani. Izi zimawonjezera mwayi wanu wopanga kusintha kosintha kwamakhalidwe abwino.

Pakafukufuku wa miyezi inayi, azimayi onenepa kwambiri komanso onenepa kwambiri omwe amadya mosamala adakulitsa ubale wawo ndi chakudya ().

Kafukufuku wina wa milungu isanu ndi umodzi mwa amayi omwe ali ndi vuto la kudya mopitirira muyeso adapeza kuti magawo akumwa kwambiri adatsika kuchokera 4 mpaka 1.5 pa sabata pomwe azimayiwo amadya mosamala. Kuphatikiza apo, kuuma kwakumwa kulikonse kumachepa ().

Kutsata njira yodyera mosamala kungakuthandizeni kuti mukhale ndi ubale wabwino ndi chakudya komanso kuchepetsa kudya kwambiri.

10. Tsatirani ndikuwunika momwe mukuyendera

Kuyika zakudya zomwe mumadya mu diary, pulogalamu yapaintaneti yapaintaneti, kapena pulogalamu kungakuthandizeni kutsatira zakudya zopatsa thanzi ndikuchepetsa (,,).

Kuyeza kupita patsogolo kwanu kulinso kopindulitsa ndipo kumakupatsani chilimbikitso chomwe chingakuthandizeni kupitiliza.

Pakafukufuku wa miyezi itatu, azimayi onenepa kwambiri omwe amapatsidwa ma pedometers adayenda patali ndikuchepetsa thupi kasanu ndi kamodzi kuposa omwe sanazigwiritse ntchito ().

Kutsata momwe mumadyera komanso kuchita masewera olimbitsa thupi kumatha kukupatsani chilimbikitso komanso kuyankha. Kafukufuku akuwonetsa kuti zimakuthandizani kuti muzidya zakudya zopatsa thanzi komanso zimapangitsa kuti muchepetse thupi.

11. Pezani bwenzi kuti liziyenda nanu

Kukhazikika ndi chakudya chamagulu ndi masewera olimbitsa thupi kungakhale kovuta kuti muchite nokha.

Kukhala ndi mzakudya kapena kuchita masewera olimbitsa thupi kungakhale kothandiza, makamaka ngati munthu ameneyo ndi mnzanu kapena mnzanu (,).

Ofufuza omwe aphunzira za mabanja opitilira 3,000 adapeza kuti munthu m'modzi atasintha moyo wawo, monga kuchita masewera olimbitsa thupi, winayo amatha kutsatira zomwe adachita ().

Kukhala ndi bwenzi logwirizana nanu pakusintha moyo wanu wathanzi kumatha kukulitsa mwayi wopambana.

12. Yambani tsiku ndi chakudya cham'mawa chokhala ndi mapuloteni ambiri

Ngati chakudya chanu choyamba chili chopatsa thanzi komanso chili ndi mapuloteni okwanira, mumakhala ndi shuga osakhazikika komanso osadya mopitirira muyeso tsiku lonse (,).

Pakafukufuku wina, azimayi onenepa kwambiri omwe adadya pafupifupi magalamu 30 a mapuloteni pakudya cham'mawa adakhala okhutira kwambiri ndipo amadya zopatsa mphamvu pang'ono pamasana kuposa omwe adadya kadzutsa kakang'ono ka protein ().

Kudya chakudya cham'mawa chokhala ndi mapuloteni ambiri kumakuthandizani kukhala okhutira ndipo kumatha kupewa kudya kwambiri masana.

13. Dziwani kuti zimatenga nthawi kuti musinthe zizolowezi zanu

Musataye mtima ngati zitenga nthawi yayitali kuposa momwe mukuyembekezera kuti muzolowera moyo wanu watsopano, wathanzi.

Ofufuza apeza kuti zimatenga masiku pafupifupi 66 kuti akhale ndi chizolowezi chatsopano (16).

Potsirizira pake, kudya wathanzi ndi kuchita masewera olimbitsa thupi pafupipafupi kumangokhala kosavuta.

Chitani zonse zomwe mungathe kuti mukhalebe olimbikitsidwa komanso ozindikira pomwe mukuzolowera moyo wathanzi. Zimatenga masiku 66 kupanga chizolowezi chatsopano, pafupifupi.

14. Onetsetsani zomwe zikukuyenderani bwino

Palibe njira yangwiro yomwe imagwirira ntchito aliyense.

Ndikofunika kupeza njira yodyera ndi masewera olimbitsa thupi yomwe mumakonda, kupeza yokhazikika, ndipo mutha kumamatira moyo wanu wonse.

Chakudya chabwino kwambiri kwa inu ndi chomwe mungathe kumamatira mtsogolo.

Njira zochepetsera thupi zomwe zimagwirira anthu ena ntchito sizitsimikiziridwa kuti zingakuthandizireni. Kuti muchepetse kunenepa ndikuzisunga, pezani njira zabwino zomwe mungatsatire kwa nthawi yayitali.

Mfundo yofunika

Kusiya zizolowezi zanu ndikuwonjezera kadyedwe sikophweka.

Komabe, njira zingapo zingakuthandizireni kutsatira zomwe mumadya ndikuchepetsa thupi.

Izi zikuphatikiza kudya mosamala, kusunga zakudya zopanda thanzi, komanso kunyamula zakudya zopatsa thanzi, ndikuwongolera zomwe mukuyembekezera.Komabe, chinsinsi chimodzi cha zakudya zabwino ndikupeza zomwe zingakuthandizeni m'kupita kwanthawi.

Ngati mukuyesera kuti muchepetse kunenepa, njira zina pamwambapa zingakupatseni mwayi wambiri.