Malangizo ochokera kwa Nutritionist: Njira 5 Zomwe Mungapezere Pambuyo Pakudya Kwambiri

Zamkati

• 1. Bwezeretsani malingaliro anu
• 2. Lembani zakudya zopatsa mphamvu
• 3. Chakudya
• 4. Zolemba
• 5. Chitani masewera olimbitsa thupi
• Chifukwa chake kuli kofunika

Musanalamule mbali imeneyo ya batala, werengani izi.

Ngakhale anthu athanzi kwambiri amadutsa munthawi yomwe ntchito yochulukirapo, maphwando ambiri, kapena kalendala yodzaza ndi anzawo zimawatsogolera kuti azidya maswiti, chakudya chambiri, ma burger amafuta, kapena zodyera m'maofesi.

Ndipo ngati mwakhala mukugwira ntchito (ndikusewera) mwakhama, bwanji osapumira pang'ono, sichoncho?

Osati mwachangu kwambiri.

Ngakhale kuchuluka kwa mausiku ogwirira ntchito, maola osangalala kuofesi, ndi maukwati ndi achidule, momwe mumakhalira munthawi imeneyi mutha kukhala zizolowezi zoyipa.

Mukayanjanitsa zakudya ndi zochitika ndi zochitika, mumayamba kugwiritsa ntchito maulalo azikhalidwe nthawi iliyonse yomwe mwayambitsidwa. Mwachitsanzo, nthawi iliyonse mukakhala kuti mwapanikizika kapena mwatopa, mumafikira paintimu ya ayisikilimu pokomera.

Chosangalatsa ndichakuti, njira yothetsera kubwerera mmbuyo pakatha kudya mopitirira muyeso sikudzimana chakudya kapena kusaina kutsuka madzi. Nawa maupangiri anga okuthandizani kuti mukhale wathanzi, zenizeni zolinga ndikuthana ndi zomwe zimadza chifukwa chodya mopambanitsa.

Njira yonse kapena yopanda kanthu sikugwira ntchito; sichinagwirepo ntchito kwa aliyense chifukwa sichokhazikika.

1. Bwezeretsani malingaliro anu

Chimodzi mwazolakwitsa zomwe anthu amapanga pomwe akufuna kubwerera panjira ndi chakudya chopatsa thanzi ndikudziletsa okha zakudya "zopanda thanzi" zomwe amakonda.

Chowonadi chiziwuzidwa: njira yonse-kapena yopanda kanthu sikugwira ntchito; sichinagwirepo ntchito kwa aliyense chifukwa sichokhazikika.

Monga katswiri wazakudya, ndimakhulupirira kuchita zinthu moyenera, kumvetsera thupi lanu, ndikupeza njira zabwino zosangalalira ndi zakudya zomwe mumakonda. Kupanga swaps zathanzi ndi imodzi mwanjira zabwino kwambiri zomwe mungamadyere zakudya zanu popanda kuphonya.

Ngati macaroni ndi tchizi ndi chakudya chomwe mumachikonda kwambiri, chiwapatseni thanzi labwino posintha tchizi ndi msuzi wokometsetsa wa tchizi kuti muchepetse mafuta odzaza. Sinthani batala pogwiritsa ntchito kokonati wosakwatiwa kapena maolivi kapena ghee wodyetsedwa ndi udzu.

Tengani zinthu tsiku limodzi panthawi imodzi ndikukhazikitsa zolinga zochepa, zomwe mungakwaniritse tsiku lililonse. Mwinamwake cholinga chanu ndi kuyamba m'mawa wanu ndi kadzutsa wathanzi kapena kukonzekera chakudya kamodzi pa sabata. Mwanjira imeneyi mutha kuyeza kupita patsogolo tsiku lililonse m'malo modziyika nokha zolephera chifukwa mwatopa kwambiri.

2. Lembani zakudya zopatsa mphamvu

Pali chifukwa chomwe simumakhutira kwathunthu mutadya zakudya zopatsa shuga komanso zamafuta okhala ndi zopatsa mphamvu. Zakudyazi zimasowa michere komanso zomanga thupi zomwe zimathandiza kuti shuga wambiri azikhala wolimba komanso kuti njala yanu isamayende bwino.

Mukamadya zakudya zokhala ndi fiber zomwe zimadzazidwa ndi masamba ndi zipatso zosiyanasiyana, mbewu zonse, nyemba, ndi mapuloteni ena azomera, mumadzaza mwachangu ndikukhala motalikirapo. Kuphatikiza apo, zakudya zambiri zamtundu wa fiber zili ndi ma antioxidants omwe amathandiza kuthana ndi kutupa mthupi komwe kumachitika chifukwa cha kupsinjika, kuchuluka kwa cortisol, komanso kudya kosayenera.

Ndikulangiza Wogula Green Smoothie wanga kwa makasitomala kuti awathandize kukonzanso pakatha nthawi yodya mopitirira muyeso chifukwa ali ndi fiber, shuga wambiri, komanso odzaza ndi mavitamini ndi michere yofunikira.

3. Chakudya

Kulimbana ndi chidwi chofuna kuyitanitsa mbali ya batala ndi nkhomaliro? Ngati mukukumana ndi zovuta kunena kuti ayi, njira yabwino kwambiri yolimbana ndi kudya mopitirira muyeso ndikupanga dongosolo labwino la chakudya chomwe chimaphatikizapo chakudya cham'mawa, nkhomaliro, chakudya chamadzulo, komanso mchere.

Ndipo zikhumbo zokoma kapena zamcherezo zikafika, onetsetsani kuti muli ndi zokhwasula-khwasula mu nkhokwe yanu. Simungathe kusiya njira chifukwa muli ndi dongosolo lobwezera.

Upangiri wanga pakukonzekera chakudya ndikupanga mndandanda wazakudya zomwe mungafune kudya sabata yonseyi ndikulemba mndandanda wazakudya ndi zosakaniza zomwe mungafune.

Onetsani momwe mumadyera: Kodi mumakonda kusakaniza ndikusakanikirana ndi zakudya zanu, kapena mumakonda kutsatira maphikidwe? Ngati mumakonda kusakaniza ndikusakanikirana ndi zosakaniza, lembani mndandanda wazakudya zomwe mumakonda komanso momwe mungakondere kuziphatikiza.

Ndipo ngati mumakonda kutsatira maphikidwe, zindikirani zakudya zomwe muyenera kuphikira mbale. Onetsetsani kuti mupeze zinthu zomwe muli nazo kale kunyumba kuti mupewe kuwononga chakudya.

Mukapanga mndandanda wazakudya zomwe mukufuna, mumapewa kuyendayenda m'sitolo, zomwe zingakuyeseni kuti muwonjezere zakudya zopanda thanzi zomwe simukufunikira pa ngolo yanu.

Mukayamba kudya mopanda ungwiro, mumaphunzira mavuto anu ndi ziyeso ndipo mumatha kupanga njira zowazungulira.

4. Zolemba

Kulemba nkhani ndi imodzi mwanjira zanga zopangira chilichonse kuthana ndi nkhawa ndikupanga zolinga ndikupanga kusintha kosintha.

Ngati mwakhala mukudya mopitirira muyeso, palibe njira yabwinoko yoperekera mlandu, ndipo sindikutanthauza kungolemba chilichonse chomwe mungadye. Tengani zolemba zanu ngati mwayi woti mulembe m'mene mumamvera mukamadya zakudya izi, zomwe zimakupangitsani kuti musamayende bwino, komanso ndizinthu zazing'ono ziti zomwe mumachita tsiku lililonse.

Ndikofunika kulemba za zinthu zabwino - monga masaladi athanzi ndi zokhwasula-khwasula zomwe mwapanga - komanso kuti mulembe zovuta zanu.

Mukayamba kudya mopanda ungwiro, mumaphunzira mavuto anu ndi ziyeso ndipo mumatha kupanga njira zowazungulira. Chifukwa chake, nthawi yotsatira yomwe kulakalaka nyama yamphongo kudzagunda, mudzazindikira zomwe zidapangitsa kukhumbako ndipo mutha kuziphwanya mwachangu.

5. Chitani masewera olimbitsa thupi

Zakudya zopatsa thanzi komanso kulimbitsa thupi zimayendera limodzi. Simungakhale ndi thanzi labwino popanda zonse ziwiri, ndichifukwa chake kuphatikiza zolimbitsa thupi m'zochita zanu ndikofunikira.

Mukakhala ndi chizolowezi chodya mopitirira muyeso, metabolism yanu imachedwetsa ndipo thupi lanu silitha kugwiritsa ntchito mphamvu moyenera chifukwa mukudya ma calories ambiri kuposa momwe mukugwiritsira ntchito.

Kuchita masewera olimbitsa thupi kumatha kuyambiranso kuchepa kwamagetsi osati kungotentha zopatsa mphamvu komanso kuphunzitsa thupi lanu momwe mungagwiritsire ntchito ma carbs moyenera komanso kugwiritsa ntchito mafuta ngati mafuta.

Palinso zabwino zam'malingaliro ndi zamaganizidwe pakuchita masewera olimbitsa thupi, nawonso. Kuyenda wapansi mutapanikizika kumatha kukuthandizani kukhazikitsanso ndikuwunika zomwe mwasankha mukayesedwa kuti muchite kapena kudya kwambiri.

Chifukwa chake kuli kofunika

Kudya mopitirira muyeso sichinthu choti mudzimenyetse nokha. Ndi munthu!

Chofunikira kwambiri ndikuti muzindikire ubale wanu ndi chakudya ndikudziwa momwe mungayambire bwino pambuyo pakumwa mopitirira muyeso.

McKel Hill, MS, RD, ndiye woyambitsaChakudya Chachotsedwa, tsamba lawebusayiti labwino lomwe ladzipereka kukhathamiritsa thanzi la azimayi padziko lonse lapansi kudzera maphikidwe, upangiri wazakudya, kulimbitsa thupi, ndi zina zambiri. Buku lake lophika, "Nutrition Stripped," linali logulitsa kwambiri mdziko lonse, ndipo adawonetsedwa mu Fitness Magazine ndi Women's Health Magazine.