Ndondomeko Yanu Yotumiza Nkhumba

Zamkati

• Chitani Zowona Zenizeni
• Pezani H20 Yokwanira
• Idyani Zakudya Zoyenera
• Dzazani Pa Fiber Kuti Mumenye Kuphulika
• Yesani Thukuta
• Onaninso za

Kodi mudakhala ndi magawo akulu akulu a keke ndi magalasi angapo a vinyo paphwando lakubadwa kwa mnzake usiku watha? Osachita mantha! M'malo modzidzimutsa chifukwa chodzaza chakudya usiku, zomwe zingayambitse kudya kwambiri, yesani njira zisanu izi.

Chitani Zowona Zenizeni

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Zokwanira komanso zolemetsa monga momwe mungamvere, manambala samanama. Zimatengera ma calories owonjezera 3,500 kuti mupeze kilogalamu imodzi yamafuta amthupi. Chifukwa chake pokhapokha mutadya magawo asanu ndi limodzi a keke ndikumwa eyiti magalasi a vinyo, mwamveka bwino. Mukadasowa pakadali pano, Nazi zina zinsinsi zodziletsa kudya kwambiri.

Pezani H20 Yokwanira

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Mowa umasokoneza madzi, chifukwa chake onetsetsani kuti mumamwa madzi ambiri. Imwani makapu asanu ndi atatu kapena khumi tsiku lonse kuti mutulutse sodium yochulukirapo yomwe ingayambitse kusungidwa kwa madzi. Kuphatikiza apo, madzi akumwa amakuthandizani kumva kuti mwakhuta.

Idyani Zakudya Zoyenera

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Kudziphera nokha nthawi zambiri kumabwezera, kumachepetsa kagayidwe kanu, ndikukukhazikitsirani kuti mudzamwe mowa pambuyo pake. Ino ndi nthawi yoti mugulitse zakudya zanu zathanzi ndikukonzekera zakudya zopatsa thanzi sabata yamawa. Ngati muli ndi nthawi, konzekerani mbale zina kuti musayesedwe kuyitanitsa takeout mukabwera kunyumba kuchokera tsiku lalitali kuntchito. Pachakudya chanu chotsatira, onjezani Zakudya 8 Zapamwamba Zomwe Zimakuchepetsani kuti muwonjezere kagayidwe kanu ndikukupangitsani kuti muchepetse thupi.

Dzazani Pa Fiber Kuti Mumenye Kuphulika

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Kudya zakudya zambiri zolakwika kumatha kubweretsa kudzimbidwa kwakanthawi kochepa komanso kuphulika. Sungani dongosolo lanu la m'mimba ndikung'ung'udza ndi zakudya zokhala ndi ulusi wambiri, monga nyemba zakuda (15 magalamu pa chikho), artichokes (10 magalamu pa sing'anga), raspberries (8 magalamu pa chikho), ndi balere (6 magalamu pa chikho).

Yesani Thukuta

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M'malo mochira pakama panu, yendani! Khalani pa wokwera masitepewo kwa mphindi 15 kapena paki kutali ndi ofesi yanu ndikuyenda mtunda mwachangu-muwotcha mafuta owonjezera okwanira 115. Mukufuna kulimbitsa thupi? Yesani dongosolo lophunzitsirali lomwe limalonjeza Kuphulika kwa Ma calorie ndi Kumanga Minofu mu Mphindi 30.

Onaninso za