Malangizo 5 Ochepetsa Kuwonda Mwanzeru

Zamkati

• Poyamba, kudya moyenera kumamveka bwino kwambiri kuti sikungakhale kowona, koma sichoncho. Dziwani zomwe mungachite kuti muchepetse kuchepa thupi popezeka munthawiyo.
• Kudya moganizira nzeru kungachititsedi kuti muchepetse thupi kwanthawi yayitali.
• Kuti muyambe kuchepa thupi, yambani kuyang'ana kudya bwino. Umu ndi momwe.
• Kudya Tsiku Losamala 1: Idyani mpaka mutakwanira pafupifupi 80%
• Mndandanda Wodyera Wanzeru
• Malangizo ochepetsa kunenepa patsiku lachiwiri pakudya mwanzeru ndikuphatikizapo kuyimitsa mphindi 30 musanasankhe chotupitsa.
• Kudya Mosamala, Tsiku 2: Imani kaye masekondi 30
• Mndandanda Wodyera Wanzeru
• Chimodzi mwazida zabwino kwambiri zodyera - ndi njira zabwino zopewera kunenepa - ndikugwiritsa ntchito tsikulo la chakudya ndikulemba zomwe mumadya, ndi zina zambiri. Werengani!
• Kudya Mwakuya, Tsiku 3: Lembani mu diary yazakudya
• Mndandanda Wodyera Wanzeru
• Dziwani momwe mayi m'modzi adatayira mapaundi 25 pogwiritsa ntchito njirayi mosamala.
• Tsiku Lodyera Lanzeru 4: Idyani chotupitsa chimodzi popanda zosokoneza
• Nawa maupangiri ena athanzi okuthandizani kuchita izi.
• Mndandanda Wodyera Wanzeru
• Tsiku Lodyera Lanzeru 5: Chitani izi kumsika
• Mndandanda Wodyera Wanzeru
• Onaninso za

Poyamba, kudya moyenera kumamveka bwino kwambiri kuti sikungakhale kowona, koma sichoncho. Dziwani zomwe mungachite kuti muchepetse kuchepa thupi popezeka munthawiyo.

Mukutanthauza kuti nditha kudya zomwe ndikufuna, osadya konse, osadandaula za chakudya, kutaya mapaundi ndikukhala ndi thanzi labwino? Ikani pamtengo pamalingaliro, ndipo wopanga akhoza kukhala mamiliyoni ambiri usiku wonse. Koma izi si gimmick zakudya. Ndi lingaliro lakale lomwe likupezeka kwa aliyense, ndipo ndi laulere.

Kudya moganizira nzeru kungachititsedi kuti muchepetse thupi kwanthawi yayitali.

Kulingalira kumatanthauza kuzindikira bwino pakadali pano. Mukakhala ndi chizolowezi chodya mosamala, mumayang'anitsitsa zinsinsi za thupi lanu, makamaka zomwe zimati "ndidyetseni" komanso "ndizokwanira." Ndizosangalatsa chifukwa ndimakhalidwe m'malo mwa chakudya. Mosiyana ndi zakudya, palibe kudziletsa, palibe kuwerengera mapuloteni kapena carb magalamu, palibe kuyeza kapena kuyeza chakudya chanu.

Zambiri zalembedwa posachedwa za machitidwe ovuta kwambiri pakudya mosamala: kuyang'anitsitsa momwe chakudya chanu chilili, pang'onopang'ono mutanyamula foloko pakamwa panu, kumatafuna kuluma kulikonse, ndikuwona ulendo wopita kumimba, ndi zina zambiri. Ndili ndi nthawi (kapena, moona, malingaliro) oti muchite izi nthawi zonse mukakhala pansi kuti mudye kapena osadya, ndikotheka kuchepa thupi pogwiritsa ntchito njira zina zomwe zimapangitsa njirayo kukhala yopambana. Ndikudziwa ndekha zimagwira ntchito, nditataya mapaundi a 4 m'masabata awiri ndikungowona pamene ndinali ndi njala, kupha chilakolako ndi ma cookies atatu (m'malo mwa 10) ndipo osadya mpaka kufika pokhutitsidwa. Monga china chilichonse, mukamayesetsa kukhala ndi chizolowezi chodyera chidwi, mudzachita bwino kwambiri. Kumbukirani: Yambirani kusintha kamodzi kokha. Ndi masitepe ang'onoang'ono, osinthika omwe angakutsogolereni komwe mukufuna kupita.

Kuti muyambe kuchepa thupi, yambani kuyang'ana kudya bwino. Umu ndi momwe.

Kudya Tsiku Losamala 1: Idyani mpaka mutakwanira pafupifupi 80%

Idyani mwachizolowezi lero, koma onetsetsani kuti mwatchera khutu lokhutira. Lingalirani mawu okhutira; sangalalani ndi chakudya chanu, popanda choyenera kutsuka mbale yanu. Ganizirani bwino, osakhuta.

Rivka Simmons, katswiri wa zamaganizidwe ku Medford, Mass., Yemwe adapanga pulogalamu yotchedwa "Khalani ndi Keke Yanu Idyani Ifenso! Njira Yofatsa pa Chakudya, Thupi Lanu ndi Lanu" (yomwe amaphunzitsa kumayunivesite aku Boston), akuwonetsa kuwonera mita yanjala yomwe imagwira ntchito ngati gauge yagalimoto. Pamlingo wochokera pa ziro mpaka 10 (zero kukhala zopanda kanthu, 10 pokhala chakudya chothokoza), kodi muli ndi njala iti mukayamba kudya? Lowetsani pafupipafupi, ndipo yesani kuyima pomwe sikelo yanu ili pakati pa 6 ndi 8.

Asayansi atsimikiza kuti zimatenga mphindi 20 kuti ubongo wanu uzindikire mokwanira chakudya chomwe chili m'dongosolo lanu. Chifukwa chake, ngati mudya mpaka mutakhuta 100 peresenti, mutha kudya pafupifupi 20 peresenti kuposa momwe mungafunire.

Mndandanda Wodyera Wanzeru

1. Kodi mudasiya kudya musanakhutire? INDE/AYI
2. Kodi mudadya zakudya zochepa kuposa momwe mumakhalira? INDE/AYI

Ngati mwayankha inde ku mafunso onse odyera, molimbika! Mukuyamba kuyang'ana kwambiri pazomwe mumadya komanso pamlingo wokhutira. Pitirizani ndi zomwe mwaphunzira pano, ndikusunthira tsiku lachiwiri.

Ngati mwayankha kuti ayi ku funso limodzi kapena onse awiri odyera, yesaninso malingaliro pano mawa (ndi tsiku lotsatira, ndi lotsatira, ngati zingafunike), mpaka mutayankha mafunso onsewo ndi inde. Kenako pitilirani tsiku 2.

Dziwani malingaliro omwe mungaphatikizire tsiku lachiwiri.

[mutu = Malangizo ochepetsa thupi, tsiku 2: gwiritsani ntchito kupuma kwa masekondi 30, kuyambira lero.]

Malangizo ochepetsa kunenepa patsiku lachiwiri pakudya mwanzeru ndikuphatikizapo kuyimitsa mphindi 30 musanasankhe chotupitsa.

Kudya Mosamala, Tsiku 2: Imani kaye masekondi 30

Kuwonjezera pa kuyang'ana pa mlingo wanu wokhutira, lero mudzakhala mukudzifunsa nokha, "Kodi ine ndiri ndi njala yotani?" Zindikirani kuti njala yapakatikati ndi yabwino, chizindikiro chakuti mukufunikira chinachake. Koma musanatenge thumba la tchipisi, maswiti kapena brownie, tengani kanthawi kuti mumvetsere thupi lanu komanso momwe mumamvera. Kodi muli ndi njala yam'mimba, kapena pali zina zomwe zikuchitika?

Limbikitsani kuyimilira kwa mphindi 30 musanadumphe kuti mudye. Ngati njalayo ndi yakuthupi, dzifunseni chomwe chingachitike. Chinachake chamchere, chokoma, chotupitsa? Pezani chakudya chomwe chikufanana ndi chikhumbochi chapafupi kwambiri (mwina chikhoza kukhala chomwe thupi lanu likufunikira kwambiri) ndipo idyani mpaka mutatha njalayo. Ngati mukufuna maswiti, idyani ma cookie awiri kapena kulumidwa kawiri kokha. Kenako dzifunseni kuti: “Kodi ndikufunadi zambiri?

Ngati "njala" yanu siyathupi, zindikirani momwe mukumvera. Kodi mwatopetsa? Wokhumudwa? Wapanikizika? Izi ndizomwe zimayambitsa kudya kwambiri. "Nthawi zambiri, timakhulupirira kuti chakudya ndiye yankho la chilichonse," akutero a Alice Rosen, M.S.Ed., L.M.H.C., katswiri wama psychotherapos a mdera la Boston wodziwa za mawonekedwe a thupi. “Tiyenera kudzifunsa kuti, ‘Kodi ndikufunika chiyani? "Ngati muli ndi njala yofuna kukhala ndi anzanu, kapena kutonthozedwa, onani ngati mungapeze njira zopezera zosowa zomwe sizikukhudza kudya.

Mndandanda Wodyera Wanzeru

1. Pamene chilakolako chofuna kudya chinagunda, kodi mudangoyima kwa masekondi 30 kuti mufunse, "Ndikufuna chiyani?" INDE / AYI
2. Kodi mwazindikira ngati njalayo inali yeniyeni? INDE / AYI

Ngati mwayankha inde ku mafunso onse okhudza kudya, muli panjira yozindikira njala yeniyeni, chizoloŵezi chamtengo wapatali chamoyo wanu wakuthupi ndi wamalingaliro.

Ngati simunayankhe funso limodzi kapena onse awiri oganiza bwino, Dzipatseni mwayi wina. (Dzikomereni mtima; izi zimatengera kuyeserera.) Mukatha kuyankha inde ku mafunso awa, pitirirani ku tsiku lachitatu.

Pitilizani kuwerenga zaupangiri wochepera Maonekedwe tsiku 3.

[mutu = Njira yochepetsera thupi, tsiku 3: gwiritsani ntchito tsikulo pazakudya zingapo.]

Chimodzi mwazida zabwino kwambiri zodyera - ndi njira zabwino zopewera kunenepa - ndikugwiritsa ntchito tsikulo la chakudya ndikulemba zomwe mumadya, ndi zina zambiri. Werengani!

Kudya Mwakuya, Tsiku 3: Lembani mu diary yazakudya

Njira imodzi yabwino yodziwira momwe mukuchitira ndi njira yatsopanoyi ndikulemba zolemba zazakudya. Kuwonjezera pa kulemba zimene mumadya, onani mmene munamvera mwakuthupi ndi m’maganizo musanadye kapena mutadya, ndiponso ngati munasiya kudya mutakhuta. Komanso lembani nthawi ya tsiku lomwe mudadya ndi zododometsa zilizonse.

Kulemba zomwe mumadya kumakuthandizani kuzindikira zomwe zimakupangitsani kuti muchepetse chakudya kapena kudya kwambiri. Ngati mulemba m’buku lanu lazakudya kuti munadya mopambanitsa, dzifunseni chifukwa chake, popanda kuweruza. Kodi mumatsatira malamulo a 80 peresenti ndi masekondi 30 kuchokera pamasiku 1 ndi 2? Kodi ndi zochitika ziti kapena malingaliro otani omwe adayambitsa kudya kwanu?

Magazini yanu idzakupatsani chidziwitso pazovuta zomwe zingakhalepo. Mukangodziwa zomwe zimayambitsa komanso pamene chilakolako chofuna kudya mosaganizira chingakukhudzeni (mwinamwake mumadikirira nthawi yayitali pakati pa chakudya), mutha kukhala okonzeka kumasula zida izi zikadzukanso - ndipo zidzatero!

Mndandanda Wodyera Wanzeru

1. Kodi panali nthawi inayake yamasana pomwe mudavutika kwambiri kudya mosamala? INDE / AYI
2. Kodi mwapeza chilichonse chatsopano chokhudza momwe mumamvera kapena zochitika zomwe zimakhudza kudya kwanu? INDE / AYI

Ngati mwayankha inde pamafunso awiri odyera, muli panjira yopambana nkhondo yolimbana ndi kudya mopanda nzeru. Kungomvetsera ndikuteteza kwanu, ndikulemba chida chothandiza.

Ngati mwayankha kuti ayi ku funso limodzi kapena onse awiri odyera, mwina ndichifukwa choti mudatanganidwa kwambiri lero. Yesaninso mawa kupatula mphindi 15 kumapeto kwa tsiku kuti mulembe zinthu.

Langizo lanu lotsatira lakutaya thupi limakulimbikitsani kuti musangalale ndi chakudya chanu.

[mutu = Malangizo othandizira kuchepetsa thupi, tsiku lachinayi: yang'anani pa chakudya chimodzi, popanda zosokoneza.]

Dziwani momwe mayi m'modzi adatayira mapaundi 25 pogwiritsa ntchito njirayi mosamala.

Tsiku Lodyera Lanzeru 4: Idyani chotupitsa chimodzi popanda zosokoneza

Pitirizani ndi zomwe mwaphunzira mpaka pano: Siyani kudya mutakhuta 80 peresenti, yang'anani njala yanu, ndipo lembani zonse. Ndiye, lero ganizirani kudya chakudya chimodzi kapena (ngati mukufuna kutero) chakudya chimodzi pogwiritsa ntchito njira zanzeru. Ngakhale kuti sikothandiza kuchita zimenezi nthawi zonse, kuchita zimenezi nthawi zonse (kuyamba kamodzi patsiku kuti mukhale chizolowezi) n’kofunika kwambiri.

Nawa maupangiri ena athanzi okuthandizani kuchita izi.

Khalani nokha popanda zododometsa zilizonse (zimitsani TV, chotsani mabilu anu, tsekani nyuzipepala) ndikuyang'anani malingaliro anu kwathunthu pakadali pano. Kaya mwasankha kudya apulo kapena chokoleti chimodzi, ganizirani za mawonekedwe ake, mtundu wake ndi fungo lake.Kenako idyani pang’onopang’ono ndi kusangalala ndi kukoma kwake.

Mukabwereranso pakudya nthawi zonse, kumbukirani izi. Ikuthandizani kuti muchepetse pang'ono ndikusangalala ndi chakudya chanu. Ngakhale mutakhala kuti simungaganizire za kuluma kulikonse, ndikofunikira kuti mupewe zosokoneza.

Suzanne Wills, 37, wojambula komanso mayi wa ana awiri ochokera ku Naperville, Ill., Adagwiritsa ntchito njirayi, ndipo adataya mapaundi 25 kwa miyezi ingapo. Anayamba powunika momwe amadyera ndipo adazindikira kuti nthawi zambiri amadya thumba lonse la tchipisi powerenga kapena kuwonera TV, komabe samakumbukira kuti adalawa. Choncho anadziletsa kudya kwina kulikonse kupatulapo kukhala patebulo. “Zimenezi zimandithandiza kumvetsera mmene thupi langa likumvera, ndipo ndimasangalala ndi chakudya changa,” akutero.

Mndandanda Wodyera Wanzeru

1. Kodi mumatha kuyika chidwi chanu pa chakudya chomwe mumadya? INDE / AYI
2. Kodi mwachotsa zosokoneza? INDE / AYI

Ngati mwayankha inde pamafunso awiri odyera, ntchito yabwino. Mukuphunzira kulingalira za chakudya potengera "zabwino" osati "kuchuluka."

Ngati mwayankha kuti ayi ku funso limodzi kapena onse awiri odyera, dzipatseni mpweya ndikubwereza zolimbitsa thupi izi mawa musanapitirire.

Onjezani njira imodzi yomaliza yodyera pamndandanda wanu wamalangizo ochepetsa thupi: tsatirani izi kumsika.

[mutu = Njira yochepetsera thupi, tsiku lachisanu: chakudya chopatsa thanzi ndichofunikira.]

Tsiku Lodyera Lanzeru 5: Chitani izi kumsika

Pakadali pano, mukudziwa pang'ono za kuchuluka kwa chakudya chomwe chimakupangitsani kuti mukhale okhuta, ndi zakudya ziti zomwe zimakhutitsa kukhumba kwanu, kaya muli ndi njala kapena ayi, komanso kufunika kolemba zomwe mumadya komanso momwe mumamvera panthawiyo .

Chinsinsi china ndicho kuonetsetsa kuti muli ndi zakudya zosiyanasiyana zopatsa thanzi. Izi zimafunika kuganiza zamtsogolo: kudya zakudya zopatsa thanzi musanapite ku sitolo kuti musakhale ndi njala (ndipo kuti musagule zakudya zilizonse zomwe zimakusangalatsani), ndikukonzekera zakudya zanu zopatsa thanzi komanso zokhwasula-khwasula pasadakhale ndikuzilemba zonse pa mndandanda wazogulitsa zambiri.

Kumbukirani, nzeru iyi sigwira ntchito ngati simudya zakudya zopatsa thanzi, ngati simudya chakudya (mudzadya kwambiri ndi kudya kwambiri pambuyo pake) kapena ngati mumadzimana nokha. Chifukwa chake sungani zipatso zambiri zomwe mumazikonda, nyama yankhumba ndi zokhwasula-khwasula zopatsa thanzi, ndikuthira pachinthu china: Gulani ayisikilimu wochepa uja, mudzipezereni chakudya ndi kusangalala ndi kuluma kulikonse popanda kumva kulakwa. Chakudya chimayenera kusangalatsidwa, osatinso mopanda nzeru mobisa. Lemekezani ufulu wanu wokhala ndi njala, kusangalala ndi kudya komanso kukhuta osakhutitsidwa!

Mndandanda Wodyera Wanzeru

1. Kodi mudakonzekeretsa zakudya zanu sabata ino, zokhala ndi chakudya chopatsa thanzi komanso zokhwasula-khwasula? INDE / AYI
2. Kodi mumaonetsetsa kuti muli ndi zokhwasula-khwasula zosiyanasiyana? INDE / AYI
3. Kodi mudadzilola nokha - osadziimba? INDE / AYI

Ngati mwayankha inde pamafunso awiri odyera, Zabwino zonse! Mukuphunzira kupanga zisankho zomveka. Pitilizani kusunga malingaliro asanu osadya omwe alembedwa m'nkhaniyi tsiku ndi tsiku. Mukamachita zambiri, kumakhala kosavuta kuyika malingaliro awa mpaka atakhala chizolowezi chokhazikika m'moyo wanu.

Ngati mwayankha kuti ayi ku funso limodzi kapena onse awiri othandiza kudya lero, musataye mtima! Palibe "kulephera" mu dongosololi. Ganizilani ngati kusintha kwabwino kwamoyo kuti kukonzedwenso tsiku limodzi, chakudya kapena chotupitsa panthawi. Tsiku lililonse limapereka mipata yatsopano yopangira zisankho zathanzi komanso kumva bwino. Zabwino zonse!

Yembekezerani Maonekedwe kuti mudziwe zambiri pazomwe mungapangire zakudya zopatsa thanzi komanso malangizo othandizira kuti muchepetse kunenepa komwe kumagwiradi ntchito.

Onaninso za