Zomwe Mayi wapabanja ayenera kuchita kuti achepetse kunenepa

Zamkati

• 1. Pangani chakudya chanu
• 3. Nthawi zonse muzikhala ndi zipatso ndi ndiwo zamasamba kunyumba
• 2. Nthawi zonse muzikhala ndi madzi kapena tiyi pafupi
• 3. Pewani kugula maswiti ndi makeke
• 5. Akamwe zoziziritsa kukhosi pakati pa m'mawa ndi pakati pa nthawi ya masana
• 6. Pangani ndiwo zokoma zokoma zokha pazochitika zapadera
• 7. Phatikizanipo banja pakusintha kadyedwe

Kusunga chakudyacho monga mayi wapanyumba kumawoneka ngati kovuta chifukwa nthawi zonse pamakhala chakudya chophikaphika mukamaphika komanso kudya maswiti ndi zakudya zomwe zimasungidwa munyumba, koma kugwira ntchito kunyumba ndikukonzekera chakudya chanu kumatha kukhala mwayi wabwino omwe akufuna kuchepetsa thupi ndikukhalabe ndi thanzi labwino.

Chifukwa chake, kuti mupindule kwambiri ndi zomwe mumachita, nazi malangizo 7 osavuta omwe angakuthandizeni kukonza mapulani azakudya kunyumba ndikuthandizira kuchepa thupi.

1. Pangani chakudya chanu

Kupanga chakudya chanu kumathandiza kuchepetsa kuchuluka kwa zakudya, komanso kuthandizira kusunga ndalama. Mwambiri, pogula chakudya kutali ndi kwawo, kukonzekera kumakhala ndi mchere wambiri, mafuta oyipa, zakudya zokazinga ndi shuga, zomwe zimawononga zakudya.

Chifukwa chake, sankhani kuphika chakudya chanu, posankha zipatso ndi ndiwo zamasamba zatsopano komanso zamasamba, kupewa kugwiritsa ntchito batala ndi mafuta owonjezera, komanso kusankha kukonza mbale ndi zitsamba zonunkhira monga adyo, basil ndi tsabola, m'malo mwa nyama kapena ndiwo zamasamba, zomwe ali ndi mchere wambiri, mafuta oyipa komanso zowonjezera zamagetsi.

3. Nthawi zonse muzikhala ndi zipatso ndi ndiwo zamasamba kunyumba

Zipatso ndi ndiwo zamasamba zili ndi mavitamini, michere ndi michere yambiri, zakudya zofunikira kuti thupi lizigwira bwino ntchito komanso kupewa njala komanso kulakalaka maswiti.

Zipatso zitha kugwiritsidwa ntchito ngati zokhwasula-khwasula pakati pazakudya zazikulu, ndikuwonjezera mbewu monga chia kapena flaxseed, kapena ma chestnuts, omwe ali ndi mafuta ambiri omega-3, omwe amathandiza kuchepetsa cholesterol ndi magazi.

2. Nthawi zonse muzikhala ndi madzi kapena tiyi pafupi

Kukhala ndi madzi kapena tiyi nthawi zonse kumathandiza kuti madzi azisungunuka komanso kuti azikhala okhutira, kupewa zodyera maswiti kapena zakudya zina pakati pa chakudya. Izi ndichifukwa choti nthawi zambiri chidwi cha ludzu nthawi zambiri chimasokonezedwa ndi njala, zomwe zimabweretsa kuwonjezeka kosafunikira kwama calories.

Kuphatikiza apo, kumwa tiyi monga tiyi wobiriwira, tiyi woyera ndi tiyi mnzake kumathandizira kufulumizitsa kagayidwe kake ndikulimbikitsa kuwotcha mafuta, zomwe zimapangitsa kuti muchepetse kunenepa. Njira yabwino ndikuwonjezera sinamoni ndi ginger ku tiyi, chifukwa zimakhudza thupi. Onani zitsanzo zambiri mu Tiyi 5 kuti muchepetse thupi.

3. Pewani kugula maswiti ndi makeke

Kupewa zakudya zopatsa mphamvu kunyumba, monga maswiti, makeke ndi tchipisi, kumathandiza kupewa kumwa kwambiri shuga ndi mafuta ngakhale chikhumbo chikachitika. Mukakhala ndi zinthuzi munkhokwe kapena m'kabati, kuchuluka kwa zakumwa ndizokwera kwambiri, ndipo osaziphatikiza pakugula pamsika kumathandizira kuwongolera zopatsa thanzi ndikuwonjezera chakudya chonse.

Kuphatikiza apo, kukhala ndi maswiti kunyumba nthawi zonse kumawalimbikitsa ana kuti azikonda zakudya zokhala ndi shuga wambiri, ndipo kumwa kwawo mopitirira muyeso kumatha kusokoneza kukula kwa matupi awo ndikuwonjezera mavuto azovuta monga kunenepa kwambiri komanso cholesterol.

5. Akamwe zoziziritsa kukhosi pakati pa m'mawa ndi pakati pa nthawi ya masana

Kudya pakati pa chakudya chachikulu kumathandiza kuchepetsa njala ndi chilakolako chofuna kudya, komanso kumachepetsa chizolowezi chakulawa chakudya mukamadya nkhomaliro ndi chakudya chamadzulo.

Pazakudya zokhwasula-khwasula, sankhani kudya zakudya monga ma yoghurt achilengedwe ogwedezeka ndi zipatso, masangweji ndi buledi wokwanira ndi tchizi, saladi yazipatso ndi chia, fulakesi kapena oats kapena tapioca yaying'ono yokhala ndi dzira ndi khofi, makamaka wopanda shuga. Onani zitsanzo za Zosankha Zakudya Zakudya Zakudya Zamadzulo.

6. Pangani ndiwo zokoma zokoma zokha pazochitika zapadera

Kuphika ndiwo zamasamba zokoma pazochitika zapadera osati monga chizolowezi kumathandizira kuchepetsa kumwa maswiti ndi zakudya zamafuta ambiri, monga chokoleti ndi kirimu wowawasa. Kuphatikiza apo, kupewa maswiti tsiku ndi tsiku kumapangitsanso kuti m'kamwa muzolowere zakudya zowawa kwambiri kapena zowawa, kuthandiza kuchepetsa kusuta kwa shuga ndikupewa matenda omwe amakhudzana ndi kumwa kwambiri, monga cholesterol, shuga komanso kunenepa kwambiri.

Kuti mugwiritse ntchito mwachizolowezi, choyenera ndikungodya zipatso imodzi yokha ya mchere, chifukwa amachepetsa chikhumbo cha maswiti ndipo ali ndi ulusi wochuluka womwe umakulitsa kukhathamira, kuphatikiza kukhala ndi vitamini C, michere yomwe imakulitsa kuyamwa kwa chitsulo mu matumbo, kuthandiza kupewa mavuto monga kuchepa magazi m'thupi.

7. Phatikizanipo banja pakusintha kadyedwe

Kukonzekera chakudya chamagulu onse kumapangitsa kuti zikhale zosavuta kutsatira zomwe zidadya ndikupangitsa kuti aliyense asinthe momwe amadyera. Kuphatikiza kukonzekera ndi masaladi, zipatso, mafuta a azitona, mbewu, ma yogurts, tchizi ndi buledi wambewu zonse zapakhomo zitha kupangitsa banja lonse kuphunzira kukonda zakudya izi ndikuziyika muntchito zawo, kupangitsa aliyense kumva kuti ali ndi thanzi labwino.

Kusintha zakudya zanu sikuyenera kukhala chofunikira kwa iwo omwe akufuna kuonda, koma china chake chofunikira kwa aliyense komanso mibadwo yonse, chifukwa mwanjira imeneyi ndizotheka kupitilizabe kugwira ntchito bwino kwa thupi, kupewa matenda ndikuwongolera kulemera bwino .

Kuphatikiza pa malangizo awa ogwirira ntchito kunyumba, ndikofunikanso kutenga nthawi yochita masewera olimbitsa thupi ndikusamalira khungu, misomali ndi tsitsi. Kudzidalira komanso kukhala wathanzi kumakulimbikitsani kuti muchepetse thupi ndikukhala ndi zizolowezi zabwino pamoyo wanu.

Onani maupangiri ena 5 osavuta kuti muchepetse thupi ndikuchepetsa mimba.