Momwe Mungachepetsere Kunenepa Osamva Njala

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Zinthu ziwiri zomwe simungadziwe za ine: Ndimakonda kudya, ndipo ndimadana ndi kumva njala! Poyamba ndimaganiza kuti izi zidawononga mwayi wanga wonenepa. Mwamwayi ndinali kulakwitsa, ndipo ndaphunzira kuti kumva njala sikungokhala kosangalatsa; siyabwino ndipo imatha kupanga zovuta kuti muchepetse kunenepa.

Chinsinsi Chochepetsa Kunenepa Kwabwino

Simuyenera kutsatira dongosolo okhwima zakudya kutaya mapaundi owonjezera ndi kuwasunga kutali. M'malo mwake, njira yabwino kwambiri ndiyosavuta: Dzazani zakudya zopatsa thanzi tsiku lonse. M'malo mongoyang'ana zingati mukudya, ndizothandiza kwambiri kuwonera chani mukudya. Ndizosatheka kudya mopitirira muyeso ngati mbale yanu ili ndi zakudya zambiri zopatsa thanzi.

Ndinasintha kuchoka kuwerengera zopatsa mphamvu (komanso kukhumudwa kosalekeza) mpaka kudzaza ndi kutsamira (popanda kuwerengera zopatsa mphamvu) potengera moyo wamasamba. Mwa kuchotsa zopangidwa ndi nyama pazakudya zanga, ndidakwanitsa kusintha zabwino pamoyo wanga, kuphatikiza kuchepa thupi, kuwonjezera mphamvu, mawonekedwe abwinoko, masewera othamanga (volleyball yam'nyanja), komanso kupumula kwamavuto am'mimba. Kuphatikiza apo, chakudya chilichonse chomwe ndimadya chimakoma modabwitsa ndipo chimandisiya ndikukhuta.

Mmene Mungayambire

Kusintha zakudya zanu usiku wonse kumatha kuwoneka ngati kolemetsa (ndipo nthawi zambiri kumabweretsa kusintha kosatha), choncho chitani gawo limodzi panthawi. Yambani ndi kusinthanitsa chakudya chimodzi ndikuwonjezera pang'onopang'ono. Monga mnzanga komanso New York Times wolemba wabwino kwambiri Kathy Freston, akuti, "Kudalira ndikukhazikitsa cholinga cha zomwe mukufuna, kenako nkumadzilimbitsa modekha, ngakhale zitakhala kuti zikuwoneka zosatheka ... Zonsezi ndikungokhala, osadula."

Nawa ma swaps ochepa osavuta kuti mupeze zakudya zambiri zopangira zakudya mu zakudya zanu:

M'malo mwa: Mkaka wamkaka

Imwani zambiri: Amondi, mpunga, hemp, soya, kapena mkaka wa kokonati (wopanda shuga)

M'malo mwa: Nyama

Idyani zambiri: Nyemba, nyemba, tempeh, kapena tofu yopanda GMO

M'malo mwa: Tchizi

Idyani zambiri: Hummus, mafuta a azitona ndi basamu (wokhala ndi veggies), baba ganoush

M'malo mwa: Mazira

Idyani zambiri: Mapuloteni opangidwa ndi zomera amagwedeza, batala wa amondi, oatmeal

Pitani patsamba lotsatira kuti mupeze malangizo 5 osalephera kuti mupeze zotsatira zokhalitsa

Malangizo 5 Opambana Opeza Zotsatira Zosatha

1. Nthawi zonse Idyani Kadzutsa

Kudya chakudya cham'mawa kumapatsa thupi mphamvu zolimbitsa thupi m'mawa wonse. Kuphatikiza apo, kudya chakudya chopatsa thanzi m'mawa kungakuthandizeni kupewa kuyesayesa kofulumira kukonza pamakina ogulitsira m'mimba mukayamba kukuwa mozungulira 11: 00 am

Yesani: Chombo cha quinoa kapena oatmeal kuti muthe kuphatikiza ma carbs ovuta, mapuloteni, fiber, ndi mafuta athanzi. Yambani ndi chikho chimodzi cha theka la mbewu zotentha (zomwe mwasankha) ndikuwonjezera mkaka wa amondi, walnuts, zipatso, sinamoni, ndi uchi. Ngati izi sizabwino, yesani tinthu tating'onoting'ono tambirimbiri ndi batala ya almond ndi nthochi.

2. Kudya Mwanzeru

Zakudya zokhwasula-khwasula zomwe zingakupangitseni kuti mukhale olimbikitsidwa ndizophatikiza mapuloteni ndi ma carbs. Monga kudya kadzutsa, kudya zakudya zopatsa thanzi tsiku lonse kungakuthandizeni kupewa njala kuti mufikire chilichonse. (Ndikhulupirireni, thupi lanu lingakonde kuti mudye apulo ndi tchizi pang'ono kuposa thumba la tchipisi kuchokera m'sitolo yosavuta).

Yesani: Kudya mtedza pang'ono, zipatso zatsopano, kapena masamba ndi hummus maola awiri kapena atatu aliwonse.

3. Sankhani Zakudya Zamadzimadzi Zovuta

Inde, inu angathe idyani ma carbs ndikukhala ndi thupi logontha, onetsetsani kuti mwadya ma carbs abwino. Pewani ma carbs okonzedwa komanso oyeretsedwa (zinthu zoyera) ndikusankha zakudya zovuta monga mpunga wofiirira, oats, ndi nyemba. Ma carbs ovuta kwambiri amapereka ulusi wazakudya, mavitamini, ndi mchere, zomwe zimachepetsa chimbudzi ndikupangitsa kuti muzimva kukhala wokhuta (kiyi kuti muchepetse thupi). Ma carbs oyengedwa amakonzedwa kwambiri ndipo nthawi zambiri amakhala ndi shuga wowonjezera. Zakudya izi zimasweka mosavuta kuti zipereke mphamvu mwachangu ngati glucose. Ichi ndi chinthu chabwino ngati thupi lanu likufuna mphamvu mwachangu (ngati mukuthamanga kapena kusewera masewera), koma anthu ambiri ali bwino kusankha zakudya zosakonzedwa kapena zosakonzedwa pang'ono zomwe zili ndi shuga wachilengedwe, monga chipatso cha fructose.

Yesani: Pezani njira zokumana ndi ndiwo zamasamba, zipatso, ndi mbewu zonse (mpunga wabulauni, quinoa, mapira, oats) muzakudya zanu za tsiku ndi tsiku. Ma carbs ena oyeretsedwa kuti achepetse: buledi woyera, pasitala woyera, ndi zinthu zowotcha shuga.

4. Sangalalani ndi Mafuta Abwino

Monga chakudya, si mafuta onse omwe amapangidwa ofanana. Mafuta "abwino" (omega-3 fatty acids, makamaka EPA ndi DHA) ndi othandiza kwambiri paumoyo wanu. Kafukufuku akuwonetsa umboni wamphamvu wakuti omega-3s EPA ndi DHA amatha kulimbikitsa mtima, ubongo, mafupa, maso, ndi thanzi la khungu.

Yesani: Nsomba zamafuta monga saumoni ndi tuna ndi zowonjezera mafuta zamafuta ndizomwe zimakhala zosavuta kupeza omega-3 fatty acids.

5. Imwani Madzi Tsiku Lonse

Madzi ndi mankhwala opatsa thanzi. Kukhala ndi hydrated kumachita chilichonse kuchokera kukulitsa mphamvu zamagetsi kupititsa patsogolo khungu labwino, lowala. Kumwa madzi kumathandizanso kuchotsa poizoni ndi zinyalala m’thupi.

Yesani: Imwani magalasi awiri, 8-ounce madzi musanadye. Simudzangowonjezera thupi lanu, koma simungadye kwambiri panthawi ya chakudya.

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