Zochenjera zokulitsa kukhuta komanso kusamva njala

Zamkati

• 1. Onjezerani chakudya kuchokera ku protein
• 2. Idyani saladi nkhomaliro ndi chakudya chamadzulo
• 3. Onjezerani mbewu pazosakaniza
• 4. Idyani mafuta abwino
• 5. Sinthanitsani ufa wa tirigu ndi chinangwa cha oat
• 6. Masamba amabzala nthawi yanjala
• 7. Idyani mbuluuli kuti muthane ndi nkhawa

Kuonjezera kukhuta mukadya ndikuchepetsa njala kwa nthawi yayitali, njira zabwino ndi izi: onjezerani dzira pachakudya, gwiritsani oats m'malo mwa ufa ndikudya zakudya zokhala ndi fiber, mwachitsanzo.

Ndikofunikanso kupewa kudya makamaka chakudya chophweka, monga buledi waku France kapena tapioca wokhala ndi batala, omwe amapukutidwa mwachangu ndikuwonjezera kumva njala mwachangu.

Kuphatikiza apo, zakudya zotsekemera monga cocada, ma cookie odzaza kapena brigadeiro ziyenera kupewedwa nthawi zonse chifukwa nthawi zambiri zimakhala zovuta kusiya kudya, ngakhale njala itadutsa kuti ipatse chisangalalo. Nayi njira 7 zodyera bwino ndikukhala okhutira:

1. Onjezerani chakudya kuchokera ku protein

Mapuloteni ndi michere yomwe imabweretsa kukhuta mthupi, ndipo imatha kupezeka muzakudya monga mazira, nyama, nkhuku, tchizi ndi yogurt. Kuphatikiza apo, mapuloteni amawononga mafuta ambiri panthawi yopukusa chakudya ndipo ndiofunikira pakukulitsa minofu m'thupi, kuthandizira pakuchepetsa thupi.

Chifukwa chake, kuti musakhale ndi njala kwa nthawi yayitali, muyenera kuwonjezera dzira limodzi, kagawo kamodzi ka tchizi kapena kachilombo kakang'ono kamodzi nkhuku, kapena musankhe kudya omelet yopangidwa ndi mazira awiri komanso yodzaza ndi tchizi kapena masamba pachakudya m'mawa kapena chamadzulo, mwachitsanzo. Tengani chitsanzo cha zakudya zopsereza zokwanira 6 zomanga thupi.

2. Idyani saladi nkhomaliro ndi chakudya chamadzulo

Masamba ali ndi michere yambiri komanso mafuta ochepa, zomwe zimapangitsa kuti munthu akhale wokhutira komanso kuti azidya zakudya zochepa.

Chifukwa chake, kudya saladi nkhomaliro ndi chakudya chamadzulo kumathandiza kuchepetsa kudya kwa mpunga, pasitala, ufa ndi zina zamafuta zomwe zimalimbikitsa kunenepa. Kuphatikiza apo, masamba ali ndi mavitamini ndi mchere, wofunikira pakuyambitsa kagayidwe kake ndikulimbitsa thupi.

3. Onjezerani mbewu pazosakaniza

Chifukwa ali ndi michere yambiri, mbewu monga chia, flaxseed ndi sesame ndi njira zabwino kwambiri zophatikizira zakudya zopanda zingwe, ndipo muyenera kuwonjezera supuni 1 mpaka 2 ya mbewu mu yogurt, sandwich filling, salad salad kapena juice. Chifukwa chake, chotupitsa chimakhala chopatsa thanzi ndipo chimakupatsani thanzi kwa nthawi yayitali.

Kuphatikiza pa njerezo, mutha kugwiritsanso ntchito Tirigu Nthambi, yomwe ili ndi michere yambiri ndipo ilibe ma calories, ndipo imatha kuwonjezeredwa mosavuta pazakudya zosamwa chifukwa zilibe kununkhira ndipo sizisintha kukoma kwa chakudyacho. Onani malangizo ndi zitsanzo pakuwonjezera mbewu pachakudya.

4. Idyani mafuta abwino

Mafuta abwino amabweretsanso kukhuta chifukwa amatenga nthawi yayitali kupukusa, kuphatikiza pakuthandizira kuchepetsa kutupa mthupi ndikupangitsa kuti mafuta m'thupi aziyenda bwino.

Chifukwa chake, zosankha zina zomwe zitha kugwiritsidwa ntchito ndikudya magawo 5 mpaka 10 a mtedza wa cashew mu zokhwasula-khwasula, kudya avocado kapena coconut, popeza ndi zipatso zamafuta, komanso kudya nsomba monga tuna, sardines ndi salmon osachepera 3x / sabata.

5. Sinthanitsani ufa wa tirigu ndi chinangwa cha oat

Oat chinangwa ndi gwero labwino la chakudya, komanso kukhala ndi michere yambiri. Mosiyana ndi ufa wa tirigu woyera, uli ndi chisonyezo chochepa cha glycemic, ndipo sichimapangitsa kupanga mafuta m'thupi. Kuphatikiza apo, oats amakulitsa zomera zam'mimba ndikulimbana ndi kudzimbidwa, kumachepetsa kupanga gasi komanso kuthana ndi chimbudzi chochepa.

Kuphatikiza pa oat chinangwa, ufa wina wathanzi ndi oatmeal, ufa wa amondi, ufa wa coconut, ufa wa mpunga wofiirira ndi ufa wonse wa tirigu. Phunzirani momwe mungagwiritsire ntchito oats kuti muchepetse kunenepa.

6. Masamba amabzala nthawi yanjala

Pakati pa tsiku, njala ikafika, chisankho chabwino ndikudya timitengo ta masamba monga kaloti, mapesi a udzu winawake, mitima ya kanjedza, nkhaka zaku Japan, nthambi za udzu winawake, tsabola wofiira ndi wachikasu.

Kuti mupange timitengo todulira, tangodulani ndiwo zamasamba mooneka ngati tchipisi ndi kuzisunga mufiriji, ndipo mutha kuzigwiritsa ntchito ngati zokhwasula-khwasula njala ikadzafika kapena ngati mukumafuna kutafuna kena kake kuti mupereke nkhawa.

7. Idyani mbuluuli kuti muthane ndi nkhawa

Popcorn ndi njira yabwino kudya mukamenya nkhawa, chifukwa imakhala ndi michere yambiri ndipo ili ndi ma calories ochepa kuposa zakudya monga chokoleti kapena tchipisi, ndipo imakulolani kutafuna kwambiri, zomwe zimathandiza kuchepetsa nkhawa.

Kuti mupindule kwambiri, sankhani kupanga tizilomboti mu microwave, osawonjezera mafuta, ndikuthimako ndi zitsamba monga oregano ndi parsley, ndikungowonjezera mchere pang'ono wonunkhira. Onani momwe mungakonzekerere ma microwave popcorn ndi momwe mungamamwe popanda kunenepa.

Onaninso zowonjezera zomwe zimathandiza kuchepetsa njala muvidiyo yotsatirayi: