Zolakwitsa Zazikulu Kwambiri Zakudya Zakudya 7 Zomwe Mukupanga, molingana ndi Dietitian

Zamkati

• 1. Kumangirira kovuta pamavuto azakudya.
• 2. Kuopa kulakwitsa.
• 3. Kudikira mpaka mutakhala "wopanda kanthu" kuti mudye.
• 4. Kuyang'ana pakuchotsa osati kuwonjezera.
• 5. Kungoganiza kuti chifukwa china chake chinakugwirirani ntchito m'mbuyomu, chidzakugwiriranibe ntchito panopo.
• 6. Pokhapokha kugwiritsa ntchito sikelo kuti muwone momwe mukupitira patsogolo.
• 7. Kusadzipatsa chilolezo chodya zomwe ukufuna.
• Onaninso za

Zosankha zambiri za Chaka Chatsopano zimakhudzana ndi zakudya komanso zakudya zopatsa thanzi. Ndipo monga katswiri wa zakudya, ndimawona anthu amalakwitsa zomwezo mobwerezabwereza, chaka ndi chaka.

Koma, si vuto lanu.

Pali malingaliro ambiri oyambitsa mantha komanso oletsa kuletsa momwe anthu ayenera kudya. Ichi ndichifukwa chake ndikufuna kugawana zomwe ndimawona kuti zikulakwika nthawi zambiri ndi anthu omwe akufuna kuwadyera, ndi zomwe mungachite m'malo mwake.

Zakudya Zazikulu Kwambiri ndi Zolimbitsa Thupi

1. Kumangirira kovuta pamavuto azakudya.

Ndimakonda kuganizira za momwe ndingathere kuti nzeru zakunja komanso nzeru zamkati. Nzeru zakunja ndi chidziwitso chazakudya chomwe mumapeza kuchokera kudziko lakunja: akatswiri azakudya, mabulogu, malo ochezera a pa Intaneti, ndi zina zambiri. Izi zitha kukhala zamtengo wapatali, ndipo ndimakonda kupatsa mphamvu makasitomala anga nazo, koma siziyenera kubwera pamtengo wopereka nsembe yanu. nzeru zamkati.

Nzeru zamkati ndikudziwa thupi lanu ndi zomwe zimagwira ntchito mwachindunjizanu, ndikumvetsetsa kuti ndiwe munthu. Kukulitsa nzeru zanu zamkati kumaphatikizapo kufufuza nokha kuti muwone zomwe zikukuthandizani komanso zomwe sizikugwirani ntchito. Thupi lirilonse ndi losiyana, kotero cholinga chake ndi kukhaladi katswiri wanu.

Ndipo mukangoyamba kumvetsetsa momwe thupi lanu limalankhulirana ndikuchita zomwe likufunsa, mumayamba kulikhulupirira. Ndipo palibe chinthu china champhamvu kwambiri chodzidalira pankhani yopanga chisankho chilichonse, kuphatikiza zakudya.

2. Kuopa kulakwitsa.

Mukamakulitsa nzeru zamkati, cholinga chanu ndikufufuza zomwe mumakumana nazo mosakondera. Izi zikutanthauza kuti muyenera kuyesa njira zatsopano zodyera, ndipo izi zitha kukhala zowopsa.

Koma musaope kusokoneza. Idyani pang'ono kapena mopitirira muyeso. Yesani china chatsopano. Zindikirani kuti palibe malamulo okhudza nthawi komanso kuchuluka komwe muyenera kudya. (Zokhudzana: Zolakwitsa Zazikulu Zamasewera Zamasewera Zomwe Mwina Mukupanga)

Kupanga "zolakwitsa" kumakupatsani mwayi wokulitsa nzeru zanu zamkati ndi zakunja ndikuzindikira zomwe zimagwirira ntchito thupi lanu ndi zomwe sizigwira ntchito. Mwanjira imeneyi, mutha kupanga zosankha zodziwa bwino nthawi ina.

3. Kudikira mpaka mutakhala "wopanda kanthu" kuti mudye.

Ngati mukufuna kudya mwanzeru kapena kudya mwachilengedwe, mwina mudamvapo za lingaliro lakudya kutengera njala. Imeneyi ndi njira yabwino kwambiri, koma ndazindikira kuti anthu nthawi zambiri amadikirira mpaka atadyetsa chakudya. Tsoka ilo, njirayi imakuikani paphwando kapena pamaganizidwe a njala, kupita pachakudya kotero, kukhala ndi njala kwambiri ndikusiya chonchi.

M’malo mwake, yesani kupeza kulinganizika koteroko, powona pamene mukumva njala yofatsa. Kenako alemekezeni, Dyetsani thupi lanu, ndikumaliza zomwe mukumva kukhala zomasuka. Ndipo sindikutanthauza kumasuka m’malingaliro ndi opanda liwongo, komanso popanda zizindikiro zakuthupi monga kutupa, kutopa, ndi china chirichonse chimene chingabwere pamodzi ndi kudya mopambanitsa.

Ponena za "njala yofatsa" imamvekera, imatha kusiyanasiyana pakati pa munthu ndi munthu komanso (ngakhale mkati mwa munthu aliyense). Anthu ena amafooka kapena amadwala mutu pang'ono. Anthu ena amadziona ngati opanda kanthu m'mimba mwawo. Cholinga ndikuti mugwire nthawi yayitali musanamve ngati mutha kudya nsapato yanu chifukwa ndinu olusa.

Ndipo sindikufuna kuti muzimva ngati kugwiritsa ntchito nzeru zakunja (kuwerenga nkhaniyi; kugwira ntchito ndi katswiri wa zakudya) sikuthandiza - palibe manyazi poyang'ana kunja kwa inu kuti mupeze chithandizo cha nthawi yomwe muyenera kudya. Nthawi zina, zomwe zikuchitika m'moyo wanu-mwachitsanzo. kupsinjika, kudodometsa, kapena kutengeka mtima-kungathe kutaya zizindikiro zanu zamkati, kuzipangitsa kukhala zosadalirika. Ganizirani izi: Mudadya chakudya cham'mawa mukamatha kutuluka pakhomo, koma kenako mumakhala otanganidwa kwambiri kuntchito opanda zokhwasula-khwasula ndipo pambuyo pake mumaphunzira kalasi yolimbitsa thupi-ngakhale mutakhala kuti thupi lanu silimakuuzani kuti muli ndi njala, mwina ndi nthawi yoti tidye. Izi ndi nthawi zomwe mukufuna kupita ku magwero anu odalirika a nzeru zakunja kuti mudziwe zoyenera kuchita kapena kukonzekera muzochitika zimenezo.

4. Kuyang'ana pakuchotsa osati kuwonjezera.

Anthu akafuna kumva bwino momwe amadyera, chinthu choyamba chomwe amachita ndikuyamba kuchotsa zinthu pazakudya zawo. Amasiya mkaka, gilateni, shuga, kapena china chilichonse. (Zokhudzana: Zakudya Zabwino Sizitanthauza Kusiya Chakudya Chomwe Mumakonda)

Ngakhale izi zingakupangitseni kumva bwino kwa masiku angapo oyamba, pamapeto pake sizikupanga kusintha kwenikweni chifukwa nthawi zambiri zimakhala zosakhalitsa. Chifukwa chake m'malo motaya zinthu, lingalirani zomwe mungaonjezere pachakudya chanu. Izi zitha kukhala zakudya zatsopano, monga zipatso ndi ndiwo zamasamba, kapena mwina kungosewera ndi kuchuluka kwa zomwe mukudya. Zitha kutanthauza kuwonjezera mafuta obzala mbewu kapena kuwonjezera mbewu zopanda gluteni monga quinoa ndi oats.

Chifukwa thanzi lenileni silikhudza kuletsa. Ndi za kuchuluka, kumva mphamvu kudya zakudya zosiyanasiyana, kudya mitundu yosiyanasiyana, ndi kudzidyetsa nokha.

5. Kungoganiza kuti chifukwa china chake chinakugwirirani ntchito m'mbuyomu, chidzakugwiriranibe ntchito panopo.

Pa nthawi ya moyo wa mkazi, pamakhala kusintha kwakukulu kwa thupi lanu ndi mahomoni. Ndicho chifukwa chake nthawi ndi nthawi kuwunikanso zinthu zomwe mumakhulupirira zokhudzana ndi zakudya ndizofunikira. Muyenera kuwonetsetsa kuti akukugwirirani ntchito m'moyo wanu wapano.

Kuti muchite izi, bwerani ndi mndandanda wazinthu zokhudzana ndi zakudya, kadyedwe, ndi kadyedwe kanu komwe mumakhulupirira kuti nzoona. Izi zitha kukhala "malamulo" monga: nthawi zonse muzidya chakudya cham'mawa, nthawi zonse dikirani maola atatu kuti mudzadye pakati pazakudya ndi zakudya, kusala kudya kwakanthawi ndiye njira yokhayo yochepetsera thupi, ndi zina zambiri.

Zilembeni zonse papepala ndikuyamba kuzifunsa mafunso, kuthana ndi iliyonse imodzi. Chifukwa chake ngati mukukhulupirira, mwachitsanzo, kuti muyenera kumasala kudya usiku uliwonse chifukwa kusala kudya kwakanthawi kunakugwirirani ntchito m'mbuyomu, fufuzani zomwe zingamveke ngati mutaphwanya lamulolo ngati thupi lanu likukuuzani kuti muli ndi njala. Mwinamwake mudzapeza kuti kusala kudya kwapakatikati kumakuthandizanibe. Koma mwina mupeza kuti sizikugwira ntchito kwa inu momwe zimachitira kale kapena kuyambitsa mavuto ena. (Yokhudzana: Chifukwa Chake Muyenera Kusiya Kuyerekeza Zakudya Zanu ndi Anzanu)

Chidziwitso chimodzi: Onetsetsani kuti mukuwunika lamulo limodzi panthawi. Kuyesera kuthana nawo onse nthawi imodzi kungakhale kolemetsa kwambiri, ndipo aliyense akuyenera kuwasamalira.

6. Pokhapokha kugwiritsa ntchito sikelo kuti muwone momwe mukupitira patsogolo.

Sindine wotsutsa, koma ndikuganiza kuti timatsindika kwambiri. Zotsatira zake, timalola sikelo kutilamulira ngati tikumva ngati tikupita patsogolo kapena ayi. Kwa anthu ambiri, zitha kukhala zodzikakamiza kuposa kulimbikitsidwa. Chofunikira kwambiri, sizitanthauza kukula kwanu kapena zizolowezi zabwino zomwe mukutsatira. (Zokhudzana: Amayi Enieni Amagawana Zomwe Amawakonda Osachita Zambiri)

Komanso, anthu ambiri omwe akuyesera kuti achepetse thupi akuchita masewera olimbitsa thupi. Ambiri mwa iwo akupeza minofu, makamaka ngati akuchita zolimbitsa thupi zilizonse. Tikamamanga minofu, tiwona nambala yochulukirapo pamlingo kapena kuti chiwerengerocho chizikhala chokhazikika, zomwe zingakhale zokhumudwitsa kwa ena. (BTW, nachi chifukwa chake kupangika kwa thupi ndikuchepa kwatsopano.)

Sindikunena kuti simuyenera kudziyesa nokha, koma ndikulimbikitsani kuti musamalire chizindikiro china chachitukuko chomwe sichikhala chofooka mtima. Mwachitsanzo, mutha kuwona momwe mathalauza amakwanira pakapita nthawi, kapena kuchuluka kwa mphamvu zomwe muyenera kudziwa kuti zinthu zikuyenda bwanji.

7. Kusadzipatsa chilolezo chodya zomwe ukufuna.

Njala si chifukwa chokha chodyera. Ndimakhulupiriradi kudzipatsa chilolezo chodyera muzochitika zonse kuti mukhale katswiri wa thupi lanu.

Mwachitsanzo, tinene kuti "simudya makeke". Koma muli paphwando ili, ndipo makeke amanunkhiza bwino, wina aliyense akudya, ndipo mukufuna kukhala ndi keke. Kodi chingachitike ndi chiyani ngati mutadzipatsa chilolezo chosatha kuti mudye keke lero, mawa, ndi tsiku lotsatira? Mwadzidzidzi, kekeyo imasiya kukhala "chithandizo" kapena "chinyengo". Ndi cookie chabe, ndipo mumatha kuwunika momwe imakondera komanso kuchuluka kwake komwe mukufuna kudya - osadandaula kuti simudzakhalanso ndi keke ina, kotero mutha kudya zambiri momwe mungathere.

Mukamaganizira za chakudya motere, mutha kukhala wowona ku ndondomekoyi m'malo mogwidwa ndi nkhani yomwe mukudziwuza nokha.

Onaninso za