Uwu Ndiye Kulakwitsa Kwamphamvu Kwambiri Kwambiri Kwambiri Yemwe Mungataye

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Mwayamba kuchepa m'malingaliro, ndipo mukudziwa kale kuti kudya veggies ndichinthu chimodzi choyambirira chomwe muyenera kuchita kuti muchepetse thupi. Koma ngati mwangoyamba kumene kukhala ndi moyo wathanzi, muyeneranso kudziwa zolakwa zomwe simuyenera kuchita - zimatha kukupangitsani kutero. phindu kulemera!

Chifukwa chake tidafunsa katswiri wazakudya wovomerezeka Leslie Langevin, MS, RD, CD, wa Whole Health Nutrition kuti agawane cholakwika chachikulu chomwe amawona anthu akupanga poyesa kutsitsa mapaundi. Yankho lake? "Kudula kwambiri." Anthu ena amamva ngati akufunika kusiya kudya chilichonse chomwe chili "choyipa" pakuchepetsa thupi, monga mkate kapena ma carbs (ngakhale zipatso), zotsekemera, mowa, nyama, ndi / kapena mkaka. Ngakhale kudya zakudya pobwezeretsa zakudya zosakidwa ndi michere komanso kusinthiratu ku zakudya zonse kuli ndi phindu lake, "kuchepetsa kupukusa kwamapuloteni ndikudula ma carbs onse" sikugwira ntchito kuti muchepetse kunenepa kwakanthawi. Zowonadi, munthu amachepetsa thupi, koma zakudya zamtunduwu ndizosatheka kuchirikiza. Mukangobwerera kukadya zakudya zonse zopatsa malire monga makeke, ayisikilimu, vinyo, ndi pasitala, kulemerako kumabwereranso, ndipo kulakalaka ndi kudya kwambiri kumatha kukhala kwamphamvu.

Mtundu wina wa izi ndikudya zoletsa kwambiri sabata yonse, ndiyeno sabata ikabwera, misala ndikudya chilichonse chomwe mukufuna. Leslie akuti, "Thupi lanjala mkati mwa sabata limaunjikira zopatsa mphamvu kumapeto kwa sabata ngati ndichizolowezi." Ngati muyesa kukhala "wabwino" mlungu wonse mwa kudya zakudya zomwe zilibe kanthu m'zinthu zonse zokoma, mudzamva kuti ndinu osowa komanso okhumudwa chifukwa cha izo kotero kuti simungathe kulamulira zilakolako za chilengedwe, ndikukukakamizani kuti muledzere. . Mumadya ma calories ochulukirapo kuposa momwe mungachitire, zomwe zingapangitse kuti manambala achuluke.

Kudya wathanzi sikuyenera kukhala kwakuda komanso koyera. Leslie akuwonetsa kuwongolera, kotchedwanso lamulo la 80/20. Pamafunika kudya nthawi yoyera komanso yathanzi 80 peresenti ya nthawiyo, kenako 20% ya nthawiyo, mumakhala ndi ufulu wopezako pang'ono. Kwa iwo omwe amadya katatu patsiku, zimawathandiza kuti azidya "katatu" pasabata. Moyo wamadyedwewu umagwira ntchito chifukwa monga wophunzitsira a Jessica Alba Yumi Lee akuti, "Simungakhale 100% nthawi zonse, koma mutha kukhala 80 peresenti nthawi zonse." Kukulolani kuti mukwaniritse zokhumba zanu mkati mwa sabata kumatanthauzira kupambana kwakukulu pamapeto pake, chifukwa chake iyi ndi njira yabwino yopezera keke yanu, komanso kuti muchepetse kunenepa.

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