Mlembi: Judy Howell
Tsiku La Chilengedwe: 1 Kulayi 2021
Sinthani Tsiku: 23 Jayuwale 2025
Anonim
Njira 35 Zosavuta Zodulira Ma calories Ambiri - Zakudya
Njira 35 Zosavuta Zodulira Ma calories Ambiri - Zakudya

Zamkati

Kuti muchepetse kunenepa, muyenera kudya ma calories ochepa kuposa momwe mumawotchera.

Komabe, kuchepetsa kuchuluka kwa chakudya chomwe mumadya kungakhale kovuta m'kupita kwanthawi.

Nazi njira 35 zosavuta koma zothandiza kwambiri zochepetsera mafuta ndi kuonda.

1. Werengani ma calories

Njira imodzi yotsimikizira kuti simudya zakudya zopatsa mphamvu kwambiri ndi kuwerengera.

M'mbuyomu, kudula mitengo yama calories kunali kowononga nthawi. Komabe, mapulogalamu amakono apangitsa kuti ikhale yofulumira komanso yosavuta kuposa kale kutsatira zomwe mumadya ().

Zapulogalamu zina zimaperekanso malangizo amomwe mungakhalire olimbikitsidwa tsiku ndi tsiku. Izi zitha kukhala zothandiza kuposa kungodula zomwe mumadya, chifukwa zingakuthandizeni kuti mukhale ndi zizolowezi zanthawi yayitali (,,).

2. Gwiritsani ntchito msuzi wochepa

Kuwonjezera ketchup kapena mayonesi ku chakudya chanu kumatha kuwonjezera ma calories kuposa momwe mungaganizire. M'malo mwake, supuni imodzi yokha (15 ml) ya mayonesi imakuwonjezera zopatsa mphamvu 57 pachakudya chanu ().


Ngati mumagwiritsa ntchito msuzi wambiri, yesetsani kudya pang'ono, kapena osagwiritsa ntchito konse, kuti muchepetse kuchuluka kwa ma calories omwe mukudya.

3. Musamamwe ma calories

Zakumwa zimatha kukhala zokuiwalitsani zopatsa mphamvu muzakudya zanu.

Zakumwa zotsekemera zotsekemera, monga soda, zimalumikizananso ndi kunenepa kwambiri komanso mtundu wa 2 shuga (,).

Botolo limodzi la 16-ounce (475-ml) la Coke limanyamula pafupifupi ma calories 200 ndi magalamu 44 a shuga (8).

Kafukufuku wina akuwonetsa kuti kumwa zakumwa zambiri zotsekemera ndi shuga sikuti kumangowonjezera mafuta osafunikira pazakudya zanu komanso kumawonjezeranso njala yanu pambuyo pake ().

Mungafune kuchepetsa zakumwa zina zotsekemera, zakumwa kwambiri. Izi zimaphatikizapo zakumwa zoledzeretsa, zakumwa za khofi, ndi timadziti ta zipatso tomwe timatulutsa shuga.

4. Musawonjezere shuga pa tiyi ndi khofi

Tiyi ndi khofi ndizopatsa thanzi, zakumwa zochepa, koma kutsanulira supuni 1 yokha (4 magalamu) a shuga kumawonjezera makilogalamu 16 pakumwa kwanu.

Ngakhale izi sizingamveke ngati zochuluka, zopatsa mphamvu m'makapu ochepa kapena magalasi a tiyi wotsekemera shuga patsiku amatha kuwonjezera.


5. Ikani chakudya chanu

Mukamagula chakudya chokonzedwa ndi munthu wina, simudziwa nthawi zonse zomwe zilimo.

Ngakhale chakudya chomwe mukuganiza kuti ndi chopatsa thanzi kapena chotsika kwambiri chitha kukhala ndi shuga ndi mafuta obisika, zomwe zingayambitse zomwe zili ndi kalori.

Kuphika zakudya zanu kumakupatsani mphamvu zowongolera kuchuluka kwa ma calories omwe mumadya.

6. Osasunga zakudya zopanda pake m'nyumba

Ngati mumasunga zakudya zopanda pake mosavuta, ndizosavuta kudya.

Zingakhale zovuta makamaka ngati mumakonda kudya mukapanikizika kapena mukatopa.

Kuletsa chidwi chofikira pazakudya zopanda pake, zisungireni nyumba.

7. Gwiritsani ntchito mbale zing'onozing'ono

Zakudya zamadzulo zamasiku ano, pafupifupi, 44% zazikulu kuposa momwe zinaliri m'ma 1980 ().

Mbale zazikulu zalumikizidwa ndi kukula kwakukulu, zomwe zikutanthauza kuti anthu amatha kudya kwambiri (,,,,).

M'malo mwake, kafukufuku wina adapeza kuti anthu omwe ali ndi mbale zazikulu zodyera pachakudya amadya chakudya chopitilira 45% kuposa omwe amagwiritsa ntchito mbale yaying'ono ().


Kusankha mbale yaying'ono ndichinyengo chomwe chingapangitse magawo anu kukula ndikuletsa kudya kwambiri.

8. Chakudya chochuluka ndi ndiwo zamasamba

Anthu ambiri samadya masamba okwanira.

M'malo mwake, akuti pafupifupi 87% ya anthu ku United States samadya kuchuluka komwe kulimbikitsidwa ().

Kudzaza theka la mbale yanu ndi ndiwo zamasamba ndi njira yabwino kwambiri yowonjezera zakudya zanu zamasamba mukamachepetsa zakudya zamafuta ambiri.

9. Imwani madzi musanadye

Kumwa madzi musanadye kungakuthandizeni kuti mukhale okhutira, kukupangitsani kudya ma calories ochepa (,,,).

Mwachitsanzo, kafukufuku wina adapeza kuti kumwa makapu awiri okha (500 ml) amadzi musanadye kumatsitsa kuchuluka kwa kalori mozungulira 13% ().

Itha kukuthandizaninso kuchepa thupi (,).

10. Khalani ndi choyambitsa cha ma kalori ochepa

Kafukufuku akuwonetsa kuti kusankha koyambira kotsika kwambiri, monga msuzi wowola kapena saladi, kumatha kukulepheretsani kudya mopitirira muyeso (,).

M'malo mwake, kafukufuku wina adawonetsa kuti kudya msuzi musanadye chakudya chachikulu kungachepetse kuchuluka kwa ma calories omwe mumadya ndi 20% ().

11. Idyani chakudya chanu pang'onopang'ono

Kutenga nthawi yanu ndikudya ndikutafuna pang'onopang'ono kungakuthandizeni kuti muzimva msanga msanga, zomwe zingakuthandizeni kudya pang'ono (,,,,).

Ngati mumakonda kudya mopupuluma, yesetsani kuyika mpeni wanu ndi foloko pakati pakamwa kapena kuwerenga kuchuluka kwa nthawi yomwe mumatafuna chakudya.

12. Lembani mavalidwe apamwamba kwambiri pambali

Nthawi zina ngakhale zakudya zopatsa thanzi, zonenepetsa monga saladi zimatha kukhala ndizambiri zamafuta.

Izi ndizowona makamaka ngati saladi amabwera ndi mavalidwe apamwamba okwanira.

Ngati mumakonda kuvala pa saladi wanu, aitanitseni pambali kuti muzitha kuwongolera momwe mukugwiritsira ntchito.

13. Onetsetsani kukula kwa gawo lanu

Kukumana ndi chakudya chochuluka, anthu amatha kudya kwambiri (,).

Ili ndi vuto limodzi lomwe anthu amakumana nalo podyetsa, zomwe zimakhala zosavuta kudya kuposa momwe mumafunira.

Pofuna kupewa kudya kwambiri, mutha kuyesa kuyeza magawo anu kapena kugwiritsa ntchito mbale zing'onozing'ono, monga tafotokozera pamwambapa.

14. Idyani mosadodometsedwa

Malo anu amatenga gawo lalikulu pakudya kwanu tsiku ndi tsiku.

Kafukufuku akuwonetsa kuti ngati mumasokonezedwa mukamadya, mumatha kudya kwambiri, ngakhale mutadya pambuyo pake ().

M'malo mwake, kuwunika kwaposachedwa kwapeza kuti anthu omwe amasokonezedwa akudya amadya zokhwasula-khwasula 30% kuposa omwe amasamala za chakudya chawo ().

Zinthu zodetsa nkhawa monga kuonera TV, kuwerenga buku, kugwiritsa ntchito foni yanu, kapena kukhala pakompyuta yanu mukudya.

15. Osatsuka mbale yako

Anthu ambiri amakhala okonzeka kudya chilichonse choyikidwa patsogolo pawo.

Komabe, simuyenera kudya chakudya chonse m'mbale yanu ngati mulibe njala.

M'malo mwake, yesani kudya moganizira.

Izi zikutanthauza kudya mosamala ndi zomwe mukuchita komanso momwe mumamvera. Ndikudziwa izi, mutha kudya mpaka mutakhuta, osati mpaka mutatsuka mbale yanu (,).

16. Idyani maswiti ang'onoang'ono ndi maswiti

Mitundu yambiri ya ayisikilimu ndi chokoleti imabwera mumitundu yaying'ono komanso yayikulu.

Ngati mukufuna mankhwala okoma, kusankha mchere wocheperako kumatha kukupatsani zomwe mukufuna ndikusungani ma calories ambiri.

Ngati mukudya kunja, dulani gawo lanu pogawana mchere wanu ndi mnzanu.

17. Tengani theka kupita kunyumba mukamadya kunja

Malo odyera nthawi zambiri amapereka magawo akulu omwe amakhala ndi ma calorie ambiri kuposa momwe mumafunira nthawi imodzi.

Pofuna kupewa kudya kwambiri, funsani seva yanu kuti imalize theka la chakudya musanapereke kuti muthe kupita nanu kunyumba.

Kapenanso mutha kugawana ndi bwenzi.

Kafukufuku wina adapeza kuti anthu omwe adakwanitsa kupititsa patsogolo kuchepa thupi nthawi zambiri amagawana chakudya kapena kuyitanitsa magawo theka akamadya ().

18. Idyani ndi dzanja lanu losalamulira

Izi zitha kumveka pang'ono, koma ngati mumakonda kudya msanga, kudya ndi dzanja lanu losalamulira kungakhale kothandiza.

Ikuchepetsani pang'onopang'ono kuti muzidya pang'ono.

19. Phatikizanipo zomanga thupi pakudya kalikonse

Kudya mapuloteni ambiri kumawerengedwa ngati chida chothandiza chochepetsera thupi ndi kukonza.

Chifukwa chimodzi cha izi ndikuti mapuloteni amatha kukudzadza kuposa michere ina, ndikumva kukhuta kumatha kukulepheretsani kudya kwambiri.

Kuti mupeze maubwino awa, yesani kuphatikiza chakudya chama protein ambiri ndi zakudya zanu zambiri ().

20. Musakhudze mtanga wa mkate

Mukakhala ndi njala, zimayesayesa kufikira mabatani asanadye chakudya ku lesitilanti.

Komabe, chizolowezi ichi chimatha kuwonjezera ma calorie mazana ku chakudya chanu, makamaka ngati mukudya zidutswa za mkate ndi batala.

Tumizani basiketi kuti musadye ma calories ambiri musanadye chakudya chanu chachikulu.

21. Sungani ma appetizers awiri

Magawo akulu kwambiri ndi omwe amachititsa anthu kudya mopitirira muyeso (,).

Ngati mukudya kunja ndipo mukudziwa kuti malo odyera amapereka magawo akulu, mutha kuyitanitsa ma appetizers awiri m'malo mwa appetizer komanso kosi yayikulu.

Mwanjira iyi, mutha kusangalala ndimaphunziro awiri osachita mopambanitsa.

22. Pangani swaps wathanzi

Njira imodzi yochepetsera ma calories ochepa ndiyo kusintha chakudya chomwe mwasankha kudya.

Mwachitsanzo, ngati mukudya burger, kuchotsa bun kumakupulumutsirani ma calories opitilira 160 - mwinanso kuposa pamenepo ngati bun ndi yayikulu (39).

Mutha kumeta pang'ono makilogalamu ochepa mu sangweji yanu pochotsa chidutswa chimodzi cha mkate kuti mupange sangweji yanu yotseguka, ngakhale sichikhala pamndandanda.

Kuphatikiza apo, kusinthanitsa batala kapena mbatata zamasamba owonjezera kumathandizira kuti muzidya masamba ambiri pomwe mukuchepetsa ma calories ().

23. Sankhani zakumwa zoledzeretsa zochepa

Anthu ambiri amasamala zomwe amadya mkati mwa sabata koma amamwa mowa kumapeto kwa sabata.

Sankhani zakumwa zoledzeretsa ndi chosakaniza chochepa kwambiri pa mowa, vinyo, kapena malo ogulitsa. Izi zidzakuthandizani kupeŵa zopatsa mphamvu zochuluka kuchokera ku zakumwa.

24. Osapita zazikulu

Nthawi zina, kumwa chakumwa chokulirapo kapena mbali yongokwera pang'ono pamtengo kumamveka ngati chinthu chabwino.

Komabe, malo odyera ambiri amapereka kale magawo azakudya zazikulu ndi zakumwa, chifukwa chake khalani pamlingo woyenera.

25. Pitani tchizi wowonjezera

Zakudya zowonjezera nthawi zambiri zimakhala zosankha m'malesitilanti.

Komabe, ngakhale chidutswa chimodzi cha tchizi chimatha kuwonjezera ma calories 100 pachakudya chanu (41).

26. Sinthani njira zanu zophikira

Kuphika chakudya chanu ndi njira yabwino yosungira chakudya chanu kukhala chopatsa thanzi komanso kalori yanu.

Komabe, njira zina zophikira ndizabwino kuposa zina ngati mukuyesera kuchepetsa zopatsa mphamvu.

Kudya, kuwotcha mpweya, kuwotcha, kuwotcha, kuwira kapena kupha nyama ndi njira zabwino kuposa kukazinga mafuta.

27. Sankhani msuzi wopangidwa ndi phwetekere m'malo mwa zonona

Msuzi wotsekemera samangokhala ndi ma calories ambiri koma nthawi zambiri amakhalanso ndi masamba ochepa.

Ngati muli ndi mwayi wosankha, sankhani msuzi wokhala ndi phwetekere m'malo otsekemera kuti mupindule nawo ma calories ochepa komanso ndiwo zamasamba zathanzi.

28. Phunzirani kuwerenga zolemba zakudya

Sikuti zakudya zonse zosavuta zimakhala zopanda thanzi, koma zambiri zimakhala ndi mafuta obisika komanso shuga.

Ndikosavuta kuwona zosankha zabwino ngati mumadziwa kuwerenga zolemba. Muyeneranso kuyang'ana kukula ndi kuchuluka kwa zopatsa mphamvu, kuti mudziwe kuchuluka kwama calories omwe mukuwononga.

29. Idyani zipatso zonse

Zipatso zonse zimanyamula fiber, mavitamini, mchere, ndi ma antioxidants, kuwapangitsa kukhala owonjezera pa zakudya zanu.

Kuphatikiza apo, poyerekeza ndi msuzi wazipatso, zipatso ndizovuta kudya mopitirira muyeso, chifukwa zimakudzazani (,).

Pomwe zingatheke, sankhani zipatso zonse pamadzi azipatso. Amadzaza kwambiri ndipo amakhala ndi michere yambiri yokhala ndi ma calories ochepa.

30. Sakani masamba, osati tchipisi

Ngati mumakonda kudya zokhwasula-khwasula, monga tchipisi ndi ma dipi, kwinaku mukuwonera TV koma mukufuna kuchepetsa zopatsa mphamvu, ingosankhirani masamba athanzi m'malo mwake.

31. Osadya khungu la nyama

Kudya khungu pa nyama yanu kumawonjezera mafuta owonjezera pa chakudya chanu.

Mwachitsanzo, chifuwa cha nkhuku chowotcha chopanda khungu chimakhala pafupifupi ma calories 142. Chifuwa chomwecho chokhala ndi khungu chimakhala ndi zopatsa mphamvu 193 (44, 45).

32. Dumphani kutumikiranso kwachiwiri

Ngati chakudya chili chokoma, mutha kuyesedwa kuti mubwererenso zina.

Komabe, kuchita nawo ntchito yachiwiri kungapangitse kuti zikhale zovuta kuyesa kuchuluka kwa zomwe mwadya, zomwe zingakupangitseni kudya kuposa momwe mumafunira.

Pitani kachigawo kakang'ono koyamba nthawi ndikudumpha masekondi.

33. Sankhani kutumphuka koonda

Pizza ndi chakudya chotchuka chomwe chimatha kudya kwambiri.

Ngati mukufuna kusangalala ndi pizza, musachepetse mafuta posankha katsamba kocheperako komanso zonenepa, monga masamba.

34. Yesani kusala kwakanthawi

Kusala kudya kosalekeza ndi njira yotchuka yochepetsera yomwe ingakuthandizeni kudula ma calories.

Njira iyi yodyera imayenda panjinga momwe mumadyera pakati pa kusala kudya ndi kudya.

Ndiwothandiza kwambiri kuti muchepetse kunenepa, chifukwa zimapangitsa kukhala kosavuta kuchepetsa kuchuluka kwa zopatsa mphamvu zomwe mumadya pakapita nthawi (,).

Pali njira zambiri zopangira kusala kwakanthawi, motero ndikosavuta kupeza njira yomwe ingakuthandizireni.

35. Gonani mokwanira

Kuperewera kwa tulo kumalumikizidwa ndi kunenepa kwambiri ().

M'malo mwake, anthu omwe sagona mokwanira amakonda kulemera kuposa omwe amakhala akupumula bwino nthawi zonse (,).

Chifukwa chimodzi ndichakuti anthu osagona amatha kukhala ndi njala ndipo amadya ma calorie ambiri (,).

Ngati mukuyesera kudula zopatsa mphamvu ndikuchepetsa, onetsetsani kuti nthawi zonse mumagona tulo tabwino.

Mfundo yofunika

Kuchepetsa thupi kungakhale kovuta, mwanjira ina chifukwa ndizosavuta kudya ma calories kuposa momwe amafunira kuti thupi lanu likhale ndi mafuta.

Malangizowa amapereka njira zosavuta zothetsera mavitamini owonjezerawo, pezani singano pamiyeso yanu kuti igwedezeke, ndikupita patsogolo kwenikweni kuzolinga zanu zolemera.

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