Malangizo 8 Ochepetsera Zakudya Popanda Njala Yowonjezereka

Zamkati

• 1. Pangani osachepera theka lanu la masamba
• 2. Idyani Mapuloteni Ndi Chakudya Chilichonse kapena Zakudya Zosakaniza
• 3. Imwani Madzi Ndi Chakudya Chanu
• 4. Yambani Ndi Msuzi Wamasamba kapena Saladi
• 5. Gwiritsani Ntchito Mbale Zocheperako ndi Mafoloko
• 6. Idyani Mosamala
• 7. Onetsani Zakudya Zanu
• 8. Idyani CHIKWANGWANI More sungunuka
• Mfundo Yofunika Kwambiri

Mukamayesetsa kuti muchepetse thupi, mutha kuyamba kudya pang'ono.

Koma mumachepetsa bwanji magawo anu osamva njala? Mwamwayi, pali njira zingapo zomwe mungagwiritse ntchito kudula zopatsa mphamvu mukamasunga njala.

Nkhaniyi ili ndi malangizo 8 othandiza kuti muchepetse zakudya popanda kukupatsani njala.

1. Pangani osachepera theka lanu la masamba

Masamba ali ndi madzi ambiri odzaza ndi ma fiber, koma osati ma calories ambiri ().

Mukachotsa theka la wowuma kapena puloteni ya chakudya chanu ndi ndiwo zamasamba zopanda wowuma, mutha kudya chakudya chomwecho ndikuchepetsa ma calories ().

Ndipo kafukufuku wasonyeza kuti kuchuluka kwa zakudya zomwe mumadya ndizofunikira pakumva kukhuta ().

Pakafukufuku wina, aliyense adapatsidwa pasitala yofanana, koma ndimasamba osiyanasiyana.

Ophunzira adya chakudya chofananira mosasamala kanthu kuti ali ndi nkhuku zochuluka motani, kutanthauza kuti omwe anali ndi masamba ambiri amadya zopatsa mphamvu osadziwa ().

Yesetsani kuchepetsa magawo azakudya zina ndikudzaza mbale yanu yonse ndi masamba osakhuthala.

Muthanso kugwiritsa ntchito lingaliro lomweli popanga mbale zosakaniza. Ingowonjezerani masamba ku maphikidwe omwe mumawakonda kuti awachepetse ma calories komanso michere yambiri.

Chidule:

Masamba amawonjezera kuchuluka kwa chakudya chanu, kukulolani kuti mudye zopatsa mphamvu zochepa pazakudya zomwezo.

2. Idyani Mapuloteni Ndi Chakudya Chilichonse kapena Zakudya Zosakaniza

Sayansi yawonetsa mobwerezabwereza kuti mapuloteni amachulukitsa kukhuta kuposa ma carbs kapena mafuta ().

Kafukufuku wina wochokera ku 2012 adawona zovuta zakudya zakudya zamapuloteni kwambiri pakumva kukhuta. Ophunzira adya chakudya ndi 20-30% ya zopatsa mphamvu kuchokera ku protein.

Ofufuzawa adapeza kuti anthu omwe amadya zakudya zamapuloteni amamva bwino nthawi yayitali komanso yayitali, poyerekeza ndi pomwe chakudya chawo chimakhala ndi theka la protein ().

Gwiritsani ntchito zodzaza ndi zomanga thupi pomuphatikiza pachakudya chilichonse komanso chotupitsa.

Yang'anani pazinthu zopanda mafuta, monga mazira, nkhuku zopanda khungu, mkaka, nsomba ndi nsomba. Mapuloteni obzala mbewu ndizosankha zabwino, ndipo atha kuphatikiza nyemba, zipsera nyemba, tofu ndi mabotolo amtedza.

Nawa malingaliro okuthandizani kuti mukhale ndi mapuloteni owonjezera pazakudya zosiyanasiyana ndi zokhwasula-khwasula:

• Onjezerani yogurt yachi Greek ku chakudya chanu cham'mawa.
• Awiri okhwima tirigu ndi chingwe kapena tchizi.
• Sakani dzira mu msuzi wa masamba.
• Onjezani nyemba kapena dzira lowira kwambiri ku saladi.

Chidule:

Mapuloteni amathandiza thupi lanu kumva kukhala lokwanira kuposa ma carbs kapena mafuta. Phatikizani mapuloteni ndi chakudya chilichonse komanso chotukuka kuti mukulitse mphamvu yake.

3. Imwani Madzi Ndi Chakudya Chanu

Kumwa zakumwa zolemera kalori monga madzi kapena soda sikumakupangitsani kukhala wokhutira, koma kumakusiyirani ma calories owonjezera omwe simukusowa (,).

Kwa achikulire, kumwa madzi musanadye kungakuthandizeni kudzaza ndikuchepetsa mwayi womwe mungadye kwambiri.

Pakafukufuku wina ku achikulire, anthu omwe amamwa makapu awiri (500 ml) amadzi asanadye chakudya cham'mawa adadya pafupifupi 13% poyerekeza ndi omwe sanamwe madzi asanadye ().

Kumwa madzi asanadye chakudya sikuwoneka kuti kumakhudzanso achikulire. Komabe, kumwa zakumwa zonenepetsa kwambiri ndi madzi kumatha kukupulumutsirani ma calories onse pachakudya chanu ().

Imwani madzi kapena zakumwa zina za zero-kalori ndi chakudya chanu kuti muzimitse ludzu lanu popanda kuwonjezera kuchuluka kwa kalori yanu.

Chidule:

Kumwa madzi ndi chakudya chanu kumakupulumutsirani ma calories owonjezera. Kuphatikiza apo, kumwa kapu yamadzi musanadye kumathandiza anthu ena kudya pang'ono.

4. Yambani Ndi Msuzi Wamasamba kapena Saladi

Zitha kuwoneka ngati zopanda phindu kudya maphunziro ambiri kuti mudye chakudya chochepa, koma kuyamba kudya ndi msuzi kapena saladi kungakuthandizeni kuchita izi.

Pakafukufuku wina, ophunzira adadya nkhomaliro ku labu kamodzi pamlungu kwa milungu isanu. Akapatsidwa msuzi asanalowe, adadya makilogalamu ochepa pa 20% pachakudya chawo chonse kuposa pomwe amangodya ().

Ofufuza omwewo adapeza zotsatira zofananira pomwe amapatsa anthu saladi asanafike pasitala ().

Anthu akamadya saladi yaying'ono pasadakhale pasitala, adadya zopatsa mphamvu 7% panthawi yakudya zawo kuposa momwe amachitira nkhunda molunjika pasitala. Akamadya saladi yayikulu, amadya ma calories ochepa 12%.

Msuzi wonyezimira wa masamba ndi masaladi ali ndi chinthu chofanana: amakhala ndi madzi ambiri, ali ndi nyama zodzaza ndi fiber ndipo amakhala ndi ma calories ochepa.

Kuphatikizika kwamtundu wapamwamba, kwamadzi ambiri kumawoneka ngati njira yabwino yochepetsera kudya kwama kalori ().

Komabe, yang'anani kavalidwe ka saladi, komwe kumatha kusokoneza ma calories.

Chidule:

Kuyamba ndi msuzi wochepa kwambiri kapena saladi kumachepetsa njala yanu, kukupatsani mwayi wodya zochepa.

5. Gwiritsani Ntchito Mbale Zocheperako ndi Mafoloko

Zingamveke zachilendo, koma kukula kwa mbale zanu ndi ziwiya zodyera kumakhudza kuchuluka kwa zomwe mumadya.

Mu kafukufuku wina, ofufuza adapeza kuti anthu amakonda kudzaza mbale zawo pafupifupi 70% yathunthu, mosasamala kanthu za kukula kwa mbale ().

Izi zimamasulira kukhala chakudya chochulukirapo ngati mukugwiritsa ntchito mbale ya 10-inchi poyerekeza ndi mbale ya 8-inchi - 52% yowonjezera chakudya, makamaka ().

Ndipo mukakhala ndi zambiri m'mbale yanu, mumatha kudya zambiri ().

M'maphunziro ena, anthu adadzipangira okha ayisikilimu akamagwiritsa ntchito supuni yayikulu ndipo adya chakudya chochepa pogwiritsa ntchito foloko yaying'ono (15, 16).

Gwiritsani ntchito mphamvu zonyenga ndikugwiritsa ntchito mbale yaying'ono ndi ziwiya. Gawo lomwelo lidzawoneka lokulirapo ndipo mwina mudzadya pang'ono.

Chidule:

Kugwiritsa ntchito mbale zing'onozing'ono kungathandize kuchepetsa kukula kwa magawo kwinaku mukunyengerera ubongo wanu kuganiza kuti mukudya kwambiri.

6. Idyani Mosamala

Pakati pa foni yanu yabwino, wailesi yakanema komanso moyo wopanikiza, zitha kukhala zosavuta kudya mukadodometsedwa.

Kudya kosokonezeka kumapangitsa kuti muzidya zambiri, osati pa chakudya chokha, koma tsiku lonse ().

Kudya mozindikira, chizolowezi chomvetsera mwatcheru zomwe mumadya popanda zosokoneza, zimakuthandizani kuzindikira kuti thupi lanu lili ndi njala komanso zodzaza, kuti mudziwe ngati mwakhala ndi zokwanira ().

Kulingalira kumathandizanso kusiyanitsa pakati pa njala yakuthupi ndi njala yamaganizidwe ().

Mukamva njala, dzifunseni ngati mulidi ndi njala kapena ngati mukungofuna kudya chifukwa chotopetsa kapena mukukumana ndi vuto lina.

Ngati muli ndi chizolowezi chodya mwamaganizidwe, yesani njira zina musanadye, monga kupita kokayenda, kuchita masewera olimbitsa thupi, kumwa tiyi kapena kujambula.

Ndipo m'malo mochita zinthu zambiri panthawi yakudya, yesetsani kupatula mphindi 20 kuti muzidya chakudya chanu, mutenge nthawi kuti muchinunkhize, mulawe ndikumva momwe chimakhudzira thupi lanu.

Chidule:

Kuchepetsa zosokoneza ndikupezeka m'maganizo mukamadya kumatha kukuthandizani kuzindikira bwino mukakhala ndi njala kapena kukhuta.

7. Onetsani Zakudya Zanu

Kuwonjezera tsabola wotentha pachakudya chanu kungakuthandizeni kudya pang'ono.

Kapangidwe ka tsabola wotentha wotchedwa capsaicin atha kuthandiza kuchepetsa njala ndi njala ().

Pakafukufuku wina, omwe adatenga tsabola wofiira ngati zokometsera adadya zopatsa mphamvu 190 panthawi yamasana ndi chotupitsa kuposa omwe adalumpha zonunkhira ().

Ngati simungathe kutentha, ginger atha kukhala ndi zotsatira zofananira.

Kafukufuku wa amuna 10 onenepa kwambiri adapeza kuti ophunzirawo samamva njala akamamwa tiyi wa ginger nthawi ya kadzutsa kuposa pomwe adalumpha tiyi wa ginger ().

Chidule:

Kuwonjezera tsabola kapena ginger wodula bwino pakudya kwanu kungakuthandizeni kuti muzimva kukhuta komanso kudya pang'ono.

8. Idyani CHIKWANGWANI More sungunuka

Kawirikawiri, zakudya zowonjezera zowonjezera zingakuthandizeni kuti mukhale okhutira.

Ndipo zakudya zokhala ndi ulusi wosungunuka, monga oatmeal, mapeyala ndi nyemba, zimadzaza makamaka. Izi ndichifukwa choti ulusi wosungunuka umasunga madzi ochulukirapo, ndikuwapatsa ambiri.

M'magawo am'mimba, fiber yosungunuka imatulutsa gel yolimba yomwe imathandizira kuchepa kwa chakudya, kuchepetsa njala (,).

Posachedwa, ofufuza apeza kuti kuwonjezera fulakisi wochuluka wosungunuka kapena mbewu za chia pakudya kumawonjezera kukhutira ().

Monga cholemba, ofufuza omwewo adapeza kuti kugwiritsa ntchito mbewu za chia kumachepetsa mahomoni a njala kumapeto kwa miyezi isanu ndi umodzi, poyerekeza ndi magawo oyambira ().

Nazi njira zingapo zosavuta zowonjezera kudya kwanu kosungunuka:

• Onjezerani chia kapena mbewu zakutchire ku smoothies, yogurt ndi phala.
• Miphika ya oatmeal, tirigu kapena mapira apamwamba kwambiri okhala ndi apulo kapena peyala.
• Onjezerani nyemba ku supu, saladi ndi zolowera.
• Idyani sikwashi yambiri. Ziphuphu zonse m'nyengo yozizira komanso yotentha zimakhala ndi zinthu zambiri zosungunuka.
• Akamwe zoziziritsa kukhosi pa zipatso.

Chidule:

Zida zosungunuka zimathandiza kuti njala isathe. Ipeze mu oatmeal, mbewu za chia, sikwashi, nyemba, maapulo ndi mapeyala.

Mfundo Yofunika Kwambiri

Kudya zopatsa mphamvu zochepa sikuyenera kutanthauza kumva njala.

M'malo mwake, pali zinthu zambiri zomwe mungachite kuti muchepetse njala.

Yesetsani kukulitsa magawo anu ndi zophika, kudya mapuloteni ambiri kapena kunyengerera malingaliro anu pogwiritsa ntchito mbale zing'onozing'ono.

Malangizo osavuta awa angakuthandizeni kuwongolera magawo azakudya osamva njala.