1) Lingaliro lolakwika la zopatsa mphamvu zama calorie patsiku
Ngati simukuyenda, koma gwiritsani ntchito galimoto ndikukonda kukwera masitepe, ndiye kuti masewera awiri kapena atatu mumasewera olimbitsa thupi kwa ola limodzi sangakulole kuti muwonjezere zakudya zanu. Pansipa pali ma calorie a tsiku ndi tsiku kwa amuna ndi akazi:
Amuna - 1700 zopatsa mphamvu patsiku
Akazi - 1500 zopatsa mphamvu patsiku
· Pochita zolimbitsa thupi zazing'ono, amuna - 2300, akazi - 2000 zopatsa mphamvu.
2) "Kuluma" pafupipafupi
Keke imodzi kapena cookie yokhala ndi khofi mukamalankhula ndi mnzanu, kuphatikiza ma calories 100 nthawi imodzi. Kotero tsiku lililonse kwa ma calories ochepa owonjezera, osawoneka ndi chaka, mwinamwake, kuwonjezera kulemera kwake - pafupifupi 5 kg pachaka.
3) Kudya pamaso pa TV kapena kompyuta
Idyani mwachinsinsi ndi inu nokha kapena abale / abwenzi. Chakudya chodyedwa pamakina patsogolo pa TV kapena pakompyuta sichidachita dala.
4) Chakudya pothamanga
Kumbukirani kudya pang'onopang'ono, kutafuna chakudya bwinobwino.
5) kudya osafuna kudya
Muyenera kumvera thupi lanu, ndikudya pokhapokha thupi lanu litumiza zizindikiro. Ngati sichikuwonetsa kuti mwakonzeka kudya, ndiye kuti musathamangirebe chakudya. Dzifunseni nokha ngati mukufuna kudya apulo kapena peyala - ngati sichoncho, ndiye kuti mulibe njala ndipo muyenera kukhala otanganidwa kuti musadumphe ma cookie ndi maswiti kuchokera ku ulesi.
6) kudya kwambiri
Pamene chakudya sichibweretsanso chisangalalo ndi chisangalalo, zikutanthauza kuti ichi ndi chizindikiro chomaliza chakudya. Kulumidwa koyamba kwa chakudya kumabweretsa kumverera kwa kutentha ndi kukhuta, kutangotha kumene - ndi nthawi yoti muyime.
7) Kudya kwa abale kapena kusadziwa momwe mungadumphe gawo lina
Phunzirani kukana. Zidzakhala zovuta poyamba, chifukwa simukufuna kutaya chakudya chotsalira kapena kukhumudwitsa ochereza anu mopanda ulemu. Koma apa ndikofunika kudziganizira nokha ndikufika pamapeto omwe ali ofunika kwambiri: maganizo a ena kapena anu.
8) Kudumpha chakudya
Idyani katatu patsiku (zabwino kasanu). Ngakhale mutaphonya chakudya chimodzi, musawonjezere zomwe mumadya potsatira zopatsa mphamvu zomwe mwaphonya. Ngati mulibe nthawi yokwanira yopita ku masitolo akuluakulu komanso kukonzekera chakudya cham'mawa, chamasana ndi chakudya chamadzulo, ndiye kuti mutha kugwiritsa ntchito womangayo. ELEMENTARY.
9) kunyenga pazakudya zochepa zama calorie komanso mafuta ochepa
Nthawi zambiri amaganiziridwa kuti mutha kudya zakudya zopanda mafuta kwambiri kuposa zomwe zimachitika nthawi zonse. Izi ndi zolakwika! Ndikwabwino kudya chakudya chocheperako kuposa kuwirikiza kawiri/katatu/ kanayi kuchuluka kwamafuta ochepa.
10) Zakudya za usiku
Thupi limafunanso kupuma. Chakudya chomaliza chiyenera kukhala maola 2-3 asanagone. Ngati mukufunabe kudya, ndiye mu 1 ola kudya chinachake kuwala: saladi kapena kapu ya thovu mkaka mankhwala. Kumbukirani kuti m'mawa muyenera kudzuka ndi njala, ndikudya chakudya cham'mawa mosangalala ndikupeza mphamvu tsiku lonse.