Momwe Mungadutsire Kudambo

Zamkati

• Onaninso za

Makasitomala anga a m'modzi ndi m'modzi amakonda kundifunafuna chifukwa asiya mwadzidzidzi kutaya thupi. Nthawi zina zimakhala chifukwa chakuti njira zawo sizinali zabwino kwambiri ndipo zimapangitsa kuti kagayidwe kake kagwiritsidwe ntchito kovuta (komwe kumayambitsidwa ndi pulani yokhwima). Koma anthu ambiri amangofunika kukonza pang'ono kuti sikelo isunthenso. Ngati mukumva kuti mwakhala mukuyenda bwino ndipo simukuwonanso zotsatira kuyesa tinthu tating'onoting'ono tating'onoting'ono:

Sinthani momwe mumadya carb

Thupi lanu limatha kusunga chakudya. Mutha kutsitsa osachepera 500 magalamu. Kuti tichite zimenezi, chidutswa chimodzi cha mkate amanyamula 15 magalamu. Mukamadya chakudya chambiri kuposa momwe thupi lanu limafunira nthawi yomweyo, mumasunga zotsala mu banki yanu ya piggy, yotchedwa glycogen. Ndipo, pa gramu iliyonse ya glycogen yomwe mumasunga, mumachotsanso pafupifupi magalamu atatu kapena anayi amadzi. Ngakhale kuti kulemera kumeneku si mafuta amthupi koma kumawonekera pamlingo, ndipo kumatha kukupangitsani kuti muzidzitukumula pang'ono. Njira yabwino yothetsera zochulukazo ndikudula ma carb oyeretsedwa ngati mikate yoyera, pasitala, ndi zinthu zophika, ndikuphatikizanso madzi ochulukirapo komanso opanda mpweya "abwino" ma carbs monga zipatso ndi ndiwo zamasamba, popcorn, ndi mbewu zonse monga quinoa ndi msuwani wa tirigu. Madzi ochulukirapo kapena mpweya pakulumidwa kumatanthauza ma carbs ochepa, koma mumamva kuti mwakhuta.

Limbikitsani kudya kwanu

Kafukufuku wasonyeza kuti pa gramu iliyonse ya fiber yomwe timadya, timachotsa pafupifupi ma calories asanu ndi awiri. Izi zikutanthauza kuti ngati mudya magalamu 30 patsiku mudzachotsa ma calories 210, ndalama zomwe zingapangitse kuti muchepetse thupi ndi mapaundi 20 pakatha chaka chimodzi. Kafukufuku wina ku ma dieters aku Brazil adapeza kuti kupitilira miyezi isanu ndi umodzi, gramu iliyonse ya fiber idapangitsa kuti achepetseko kilogalamu imodzi. Yang'anani zakudya zamafuta ambiri m'magulu azakudya omwewo. Mwachitsanzo, chikho cha nyemba zakuda chimanyamula magalamu 2.5 a ulusi kuposa nandolo, ndipo balere amapereka magalamu 6 pa kapu iliyonse poyerekeza ndi 3.5 mu mpunga wofiirira.

Dulani mchere ndi sodium

Madzi amakopeka ndi sodium ngati maginito, chifukwa chake mukatsitsa mchere kapena sodium pang'ono kuposa masiku onse, mutha kumamatira kumadzi owonjezera. Makapu awiri amadzi (ma ola 16) amalemera kilogalamu imodzi, chifukwa chake kusintha kwamadzimadzi kumakhudza msinkhu. Njira yabwino yochepetsera sodium ndikudumpha saltshaker kapena zokometsera zodzaza ndi sodium ndikudya zakudya zatsopano, zosasinthidwa.

Imwani zambiri H2O

Madzi ndi gawo lofunikira pakuwotcha kwa calorie ndipo amathandizira kuchotsa sodium ndi madzi ochulukirapo omwe mungakhalepo. Komanso kafukufuku waposachedwapa anapeza kuti akuluakulu omwe amangomeza makapu awiri a madzi asanadye amasangalala ndi phindu lalikulu la kuwonda; Amatsanulira 40% kulemera kwina pamasabata a 12 ndikutsatira kalori yocheperako. Gulu lomweli la asayansi kale lidapeza kuti anthu omwe amamwa makapu awiri asanadye mwachilengedwe amadya ma calories ochepa mpaka 75, 90, kuchuluka komwe kumatha kukhala chisanu tsiku ndi tsiku.

Pangani mayendedwe ambiri tsiku lanu

Ngati mwakonzekera kale, pangani zochitika zina zowonjezera tsiku lanu. Imirirani ndi kupukuta zovala, kapena chitsulo mukamawonera TV, kapena kutsuka mbale pamanja. Kungofika pamapazi anu kumawotcha mafuta owonjezera 30to 40 pa ola limodzi. Pa ola limodzi lowonjezera patsiku zomwe zikutanthauza kuti mudzawotcha ma calories owonjezera 15,000 pakatha chaka chimodzi.

Mvetserani thupi lanu

Idyani pang'onopang'ono ndi kusiya mukakhuta. Ndikukhulupirira kuti mudamvapo kale koma njira ziwirizi ndizofunikira. Kafukufuku wina anapeza kuti amayi akamalangizidwa kuti azidya pang'onopang'ono amamwa madzi ambiri ndipo amadya ma calories ochepera kanayi pamphindi. Mukamadya kamodzi muziyamwa pang'ono, ikani foloko pakati pawo, kutafuna bwino, ndikudya chakudya chanu. Samalani ndipo siyani mukakhala okhutira, podziwa kuti mudzadyanso m'maola ena atatu kapena asanu.

Zoona zake n’zakuti n’zachibadwa kuti thupi lanu liziyenda pang’onopang’ono, choncho musamachite mantha mukaona kukwera ndi kutsika pang’ono. Plateaus imatha kusweka ndipo kusinthasintha kwakukulu kwa kulemera kumachitika chifukwa cha kusintha kwa kulemera kwa madzi, zakudya zosungidwa, kapena zinyalala zomwe sizinachotsedwebe mthupi lanu. M'malo motengeka ndi ziwerengerozi yesetsani kuyang'ana momwe mukumvera. Ngati simusinthasintha mupitiliza kuyenda m'njira yoyenera.

Kodi malingaliro anu ndi otani pankhani yolemetsa? Tweet @cynthiasass ndi @Shape_Magazine.

Cynthia Sass ndi katswiri wazakudya wolembetsedwa yemwe ali ndi digiri ya master mu sayansi yazakudya komanso thanzi la anthu. Amawonedwa pafupipafupi pa TV yadziko lonse, ndi mkonzi wothandizira wa SHAPE komanso mlangizi wazakudya ku New York Rangers ndi Tampa Bay Rays. Kugulitsa kwake kwaposachedwa kwambiri ku New York Times ndi S.AS.S. Wekha Slim: Gonjetsani Zolakalaka, Donthotsani Mapaundi ndi Kutaya mainchesi.

Onaninso za