Malangizo 20 osavuta kuwonda (osadya kapena kuchita masewera olimbitsa thupi)

Zamkati

• Kuchepetsa thupi popanda kudya
• Kuchepetsa thupi popanda kuchita masewera olimbitsa thupi

Kuti muchepetse thupi popanda kudya komanso osachita masewera olimbitsa thupi, njira yabwino ndiyoyambira posinthana mkate woyera ndi tapioca ndi tchizi, mwachitsanzo, ndikukhalabe achangu ngakhale mulibe nthawi yopita kumalo olimbitsira thupi, pogwiritsa ntchito masitepe m'malo mwa chikepe ngati kuli kotheka.

Chifukwa chake, kuti muchepetse kunenepa, osadya zakudya zovuta komanso osagwiritsa ntchito ndalama mu masewera olimbitsa thupi, kuchita masewera olimbitsa thupi omwe simumawakonda, yesani kutsatira malangizo awa amomwe mungachepetsere kunenepa popanda kudya komanso osachita masewera olimbitsa thupi.

Kuchepetsa thupi popanda kudya

Kusintha zakudya zazing'ono komanso zosavuta ndikofunikira kuti muchepetse kunenepa popanda kudya, monga:

1. Sinthanitsani mayonesi kapena kirimu wokwapulidwa wa yogurt yachilengedwe: yogurt yachilengedwe yamafuta ochepa imakhala ndi mafuta ochepa, kuphatikiza pakukweza matumbo.

2. Sinthanitsani mafiriji kuti tiyi wakuda Ndi madzi owala komanso madontho awiri kapena atatu a mandimu: tiyi wakuda ndi antioxidant, imathandizira kagayidwe kake ndikuchepetsa njala, kukuthandizani kuti muchepetse thupi.

3. Sinthanitsani shuga ndi stevia chotsekemera: stevia sweetener ndimanunkhira achilengedwe omwe alibe ma calories.

4. Sinthani mpunga, mkate ndi mtanda woyera wa mpunga, mkate ndi pasitala wathunthu: Zosankha zofunika kwambiri zimakhala ndi ulusi wambiri komanso micronutrients.

5. Sinthanitsani mbatata ndi chayote: chayote ndi wama calories ochepa komanso amakhala ndi madzi ambiri komanso fiber, amachepetsa kudya komanso kuwongolera matumbo, zomwe zimapangitsa kuti muchepetse thupi.

6. Sinthanitsani mapira a shuga kuti phala: oats ali ndi michere yambiri, amachulukitsa kukhuta komanso kuthana ndi njala, kuwonjezera poti alibe gluten.

7. Sinthanitsani zokhwasula-khwasula kuti zipatso zopanda madzi: zipatso zopanda madzi alibe mafuta kapena zowonjezera, kuwonjezera pakukhala ndi fiber yambiri.

8. Sinthanitsani zonunkhira zopangidwa kale monga knorr msuzi wa zitsamba: zitsamba zonunkhira zilibe mafuta kapena zowonjezera zowonjezera, kuwonjezera pakupititsa patsogolo kukoma kwa chakudya. Phunzirani momwe mungagwiritsire ntchito mitundu ina yazokometsera zomwe zimachepetsa.

9. Sinthanitsani nkhomaliro ku lesitilanti kapena malo ogulitsira chakudya chophika kunyumba: bokosi lamasana ndi njira yabwino kwambiri m'malo mwanjira zoyipa komanso zopatsa mphamvu m'malesitilanti kapena m'malesitilanti.

10. Sinthanani mbale ndi imodzi mbale yaying'ono: mbale yaying'ono imapangitsa kuti chakudya chochepa chiikidwemo.

11. Sinthanitsani zakudya zokazinga, zotumizidwa ndi msuzi ndi chakudya chotentha: Powotchera, mafuta ochepa amadyedwa, chifukwa sikofunikira kugwiritsa ntchito mafuta, batala kapena mafuta ndipo mafuta omwe amatuluka mchakudyacho samadya. Pezani zambiri pa: 5 zifukwa zabwino zophikira nthunzi.

12. Sinthanitsani maswiti ndi ma cookies mbuluuli ndi sinamoni: ma popcorn osavuta ali ndi ma calories ochepa ndipo ali ndi michere yambiri, kuthandiza kuchepetsa thupi. Kuphatikiza apo, sinamoni imathandizira kuthamanga kwa thupi ndikuchepetsa njala.

13. Sinthanitsani ayisikilimu ndi zipatso popsicle: chipatso cha popsicle chimakhala ndi mafuta ochepa ndipo, makamaka, sichikhala ndi caloric.

Chifukwa chake, kutsatira malangizo awa kuti muchepetse kunenepa, ndizotheka kuti muchepetse thupi popanda kufa ndi njala, mungosankha zakudya zabwino kwambiri kuti mukwaniritse kulemera kwake ndikukhalabe ndi thanzi.

Kuchepetsa thupi popanda kuchita masewera olimbitsa thupi

Kuchepetsa thupi osachita zolimbitsa thupi ndizotheka, ingokhalani achangu, ndikusintha zizolowezi zina monga:

14. Pewani kugwiritsa ntchito mphamvu yakutali kuchokera pawailesi yakanema komanso kuchita masewera olimbitsa thupi kapena kuchita masewera mwendo kwinaku mukuwonera malonda a kanema wawayilesi;

15. Kugwiritsa ntchito masitepe m'malo mwa chikepe;

16. Tengani fayilo ya galu woyenda Kawiri pa sabata;

17. Pangani a kukwera njinga yabanja Kamodzi pamlungu, monga kumapeto kwa sabata, mwachitsanzo;

18. Tulukani pa mabasi awiri kapena atatu musanafike, kuyimitsa galimotoyo kutali kapena kupita kuntchito panjinga;

19. Malizani tsiku ndi a kuyendaOla limodzi;

20. Kusewera ndi ana ndipo yeretsani nyumba Amathandizanso kutaya ma calories.

Onani malangizo awa ndi ena amomwe mungachepetsere kunenepa popanda kuchita masewera olimbitsa thupi omwe amafunikira kuyesetsa kwambiri, muvidiyo yotsatirayi:

Ngakhale malangizowa amakuthandizani kuti muchepetse kunenepa, zotsatira zake zimangowonekera pakapita nthawi. Komabe, ndikosavuta kuonda motere chifukwa palibe zoyesayesa zambiri zomwe zingafunike komanso kufunitsitsa kusiya.