Zolakwitsa Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zamadzimadzi 6 Zomwe Zitha Kuyambitsa Kunenepa

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Ngakhale kadzutsa ndi nkhomaliro nthawi zambiri amadyedwa paokha kapena popita, chakudya chamadzulo chimakhala chochita pagulu. Izi zikutanthauza kuti nthawi zambiri pamakhala misonkhano yambiri, mabanja, kutopa kumapeto kwa tsiku, ndi zosokoneza zina kuposa nthawi ina iliyonse yakudya. Komanso ndi chakudya chofunikira kwambiri kuti mukhale bwino.

Tidafunsa akatswiri azakudya Lawrence J. Cheskin, MD, director of the Johns Hopkins Weight Management Center ndi Melissa Lanz, yemwe adayambitsa The Fresh 20 kuti agawane upangiri wawo wapamwamba popewa zolakwitsa zazikulu zomwe timapanga tikamadya.

1. Kupanga kukhala chakudya chachikulu kwambiri. "Ganizirani za nthawi yomwe mukufunikira zopatsa mphamvu," akutero Dr. Cheskin, ndikuwonjezera kuti ndizomwe zili kale kwambiri tsiku lomwe mukugwiritsa ntchito mphamvu zambiri. USDA imalangiza kuti chakudya chamadzulo chiyenera kuwonjezera ma calories pafupifupi 450 ndi 625, kutengera zakudya za 1,800 mpaka 2,300 za tsiku ndi tsiku za akazi ndi 2,000 mpaka 2,500 zopatsa mphamvu kwa amuna. Koma akatswiri ena azakudya ndi akatswiri amaganiza kuti zitha kukhala zochepa kwambiri kuposa 20% mpaka 25% ya zopatsa mphamvu tsiku lililonse.

"Chakudya chopatsa thanzi, chakudya chamadzulo chiyenera kukhala chakudya chopepuka, chogawana bwino chomwe chili ndi zoperewera zopitilira 500," akutero Lanz. "Mwatsoka, anthu ambiri a ku America amagwiritsa ntchito chakudya chamadzulo monga gwero lawo lalikulu la chakudya cha tsiku lonse ndikuledzera."

2. Kuyika mbale patebulo. "Zimalimbikitsa kudya kwambiri," akutero Lanz. "Gawani mbale zanu pachitofu ndipo dikirani osachepera mphindi 10 musanapite kukathandizanso kachiwiri. Nthawi zambiri, kusinthana kolankhula limodzi titadya chakudya kumatha kuchepetsa kukweza mbale yachiwiri."

3. Kudya msipu patsogolo pa TV. Odyera ambiri samalakwitsa patebulo, koma pakama: Kudya pambuyo pa chakudya chamadzulo kapena kumwa m'malo mwa kudya chakudya chathunthu kumatha kukhala pachiwopsezo ngati mungapite ndi zinthu zopanda nzeru monga kuwonera TV kapena kugwiritsa ntchito intaneti. Dr. Cheskin akuti ili ndilo vuto lalikulu lomwe amawona kuchipatala. "Ndiwo kudya kopanda nzeru pomwe umamangiriridwa pachikopa china.Ndimakonda kupangitsa anthu kuti asiyanitse kudya pazinthu zina. "

4. Kusunga mchere patebulo. Kukhala ndi zokometsera mozungulira kungayambitse kuchuluka kwa sodium. M'malo mwake, sungani tebulo lanu ndi zonunkhira zina. "Yesani tsabola watsopano wakuda m'malo mwake. Kuwaza oregano kapena thyme wouma kumathanso kudya chakudya chopanda sodium," akutero Lanz.

5. Kupita kukadya kwambiri. “Ndimalimbikitsa osaposa kamodzi pamlungu,” akulangiza motero Dr. Cheskin. Zakudya m'malesitilanti zimakhala ndi ma calories ambiri, okhala ndi mchere wobisika, mafuta, ndi shuga. Amalimbikitsanso kudya chakudya chofulumira.

6. Kugwira kuti mchere. Kumaliza mokhazikika ndi mchere wotsekemera ndi njira yowonjezeramo ma calories owonjezera chifukwa cha chikhalidwe, osati kukhuta. Kuphatikiza apo, kuchuluka kwa shuga m'magazi kumatha kukupangitsani kukhala opanda waya - kapena kukudzutsani usiku.

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