Zakudya za Kunenepa Kwambiri: Osamangowerengera Ma calories Kuti Muchepetse Kunenepa

Ngati ndinu onenepa kwambiri, kungowerengera zopatsa mphamvu sikukwanira. Ngati mukufuna kuchepetsa thupi, muyenera kukonza zakudya zanu ndikusintha zakudya zanu kwamuyaya: idyani zinthu zabwino komanso zosayenera.

Kuonda kosatha kumangogwira ntchito ndi kusintha kwa zakudya - makamaka pamapazi ang'onoang'ono. Kusintha si zakudya, koma kusintha kosatha muzochita ndi zizolowezi. Zomwe mumadya, nthawi yomwe mumadya, komanso chifukwa chake mumadyera ziyenera kuyesedwa. Mfundo yomaliza nthawi zambiri imakhala yotsimikizira kuti ntchitoyo ikuyenda bwino chifukwa chakudya sichimangogwira ntchito yothetsa njala. Imakwaniritsa zosoŵa zamaganizo. Choncho, kudya moyenera ndi mbali ya chipambano.

Chepetsani shuga kwamuyaya ngati muli onenepa

Kuchita ndi maswiti ndi shuga muzakudya zokonzeka kumathandizanso kwambiri. Anthu amapangira maswiti. Anthu ambiri zimawavuta kusiya shuga usiku wonse. M'malo mwa shuga monga xylitol kapena stevia si njira yothetsera nthawi yayitali chifukwa, malinga ndi kafukufuku wamakono, amakhalabe ndi chilakolako cha maswiti ndipo akuwakayikira kuti ali ndi zotsatira zoipa pa zomera za m'mimba.

Kuphika mwatsopano ndikupewa zinthu zopangidwa kale

Kumbali inayi, kuyambiranso kukoma kumalonjeza pakapita nthawi. Izi zimagwira ntchito pochepetsa kutsekemera pang'onopang'ono: mwachitsanzo, "kutambasula" kugula yogurt ya zipatso mochulukira ndi yoghurt yachilengedwe kapena kuwonjezera kutsekemera pang'ono pophika. Kuletsa zopangidwa zokonzeka komanso zosavuta kukhitchini: Aliyense wophika mwatsopano, mwachitsanzo, malinga ndi maphikidwe athu ang'onoang'ono, amapulumutsa zopatsa mphamvu zosafunika ndipo, ndi malangizo abwino, komanso kuyesetsa kosafunikira.

Chiyambi chabwino cha kusintha kwa zakudya kungakhale masiku a mpunga: masiku okhala ndi zakudya zitatu za mpunga. Amathandizira kuchepetsa thupi komanso kulimbikitsa zokometsera.

Idyani zakudya zochepa chabe - koma zimadzaza bwino

Thandizo lopatsa thanzi la onenepa kwambiri limatanthawuza koposa zonse:

• Idyani ndi chakudya chachikulu chokha (mwachitsanzo kawiri kapena katatu patsiku)
• sinthani ku zakumwa zopanda calorie (madzi, tiyi, khofi wakuda)
• palibe zokhwasula-khwasula (izi zimagwiranso ntchito kwa zakumwa zoledzeretsa: palibe mkaka wa khofi, madzi, ndi zina zotero pakati).

M'malo mwake, idyani zabwino zomwe zimakudzazani (onani tebulo ili m'munsimu):

• masamba ambiri (okhutitsidwa ndi kuchuluka kwawo okha komanso okhala ndi ulusi wathanzi)
• mafuta abwino (mafuta a azitona amateteza ziwiya, mafuta a linseed amapereka omega-3 fatty acids odana ndi kutupa)
• magwero apamwamba a mapuloteni (mazira, nsomba, nkhuku zowonda, mkaka, komanso nyemba ndi bowa zimatsimikizira kukhuta kwanthawi yayitali).