Njira 5 Zomwe Zimanyalanyazidwa Zochepetsera Kunenepa

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Mudadula soda pazakudya zanu, mumagwiritsa ntchito mbale zing'onozing'ono, ndipo mumatha kuuza aliyense wodutsa mwachisawawa kuchuluka kwa zopatsa mphamvu m'zakudya zanu, koma kulemerako sikuwoneka ngati kukukhetsa. Mtsikana atani?

Zachidziwikire, pakhoza kukhala njira zingapo zochepetsera thupi zomwe simunaziganizire. Tinayankhula ndi katswiri wazakudya Mary Hartley, RD, za njira zingapo zochepetsera thupi zomwe anthu sangaganize poyamba, koma izi ndi zina mwazinthu zabwino kwambiri zomwe mungachite kuti mapaundiwo atheretu.

1. Siyani kumwa. Ngakhale ma dieters akhama nthawi zina amafooka zikafika pakumwa zakumwa. Malinga ndi Hartley, itha kukhala nthawi yoti musiye mowa. "Poyamba, mumasiya kumwa mowa chifukwa chodwala chifukwa chodzimva kuti ndinu wolakwa, wolandiridwanso ndi wina, komanso kumva zakomwe mumakonda kuchokera kwa okondedwa anu, koma, ngati bonasi yowonjezerapo, mukasiya kuphulika ndi zopatsa mphamvu za mowa, umachepa thupi."

2. Pitani kumzinda. "Mukakhala mumzinda wokhala ndi zoyendera zambiri za anthu komanso malo oimikapo magalimoto ochepa, ndizomveka kutaya galimotoyo," akutero Hartley. "Ndani adadziwa kuti kuyenda konseku kungatsitse kulemera?" Mpata ukapezeka, pita patsogolo ndikuwona zotsatira zake. Osayang'ana kusamutsidwa kwakukulu kotereku? Sinthani mzinda wanu kuti ukhale wanu wamasewera oyenda pansi- kapena wochezeka panjinga.

3. Zimitsani TV. Siziyenera kudabwitsa kuti mumawotcha ma calories ochepa mutakhala ndikuwonera TV kuposa momwe mumachitira panthawi ina iliyonse. Osati zokhazo, koma Hartley akuti nthawi yapa TV imalimbikitsa anthu kuti azidya. Malangizo ake: Kuti muchepetse thupi, chepetsani nthawi yowonera TV komanso kuchita china chilichonse.

4. Sinthani mankhwala anu. Dongosolo lanu ndi chimodzi mwazinthu zomwe mwina simukuzindikira kuti zikulepheretsani kuwonda. Malinga ndi a Hartley, "kunenepa ndi vuto lina la mankhwala ena amisala, matenda ashuga, kuthamanga kwa magazi, komanso khunyu. Ngati mukuganiza kuti mankhwala akukukhudzani thupi, kambiranani ndi adotolo, koma osayimitsa nokha mankhwala . "

5. Siyani kusala pang'ono kudya. "Umboni wolimba wa sayansi umasonyeza kuti anthu omwe 'amadya' nthawi zambiri safika pachimake chokonzekera," akutero Hartley. "Sinthani zakudya zachikhalidwe kupita ku 'kudya mwachilengedwe' kuti muchepetse kunenepa."

Mwawerenga malangizo athu, tsopano ndi nthawi yanu. Tiuzeni momwe njirazi zomwe munanyalanyazira kukuthandizani! Nenani pansipa kapena mutitumizire @Shape_Magazine ndi @DietsinReview.

Wolemba Elizabeth Simmons pa ZakudyaInReview.com

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