Zamkatimu
Kuti muchepetse kunenepa, muyenera kugwiritsa ntchito mphamvu zambiri kuposa zomwe mumapeza pa chakudya. Izi zimachitika m'njira ziwiri - pochepetsa zakudya ndi ma caloriki mazana angapo ndikuwonjezera zolimbitsa thupi kudzera pakuchita masewera olimbitsa thupi komanso kuyenda kunyumba. Yakwana nthawi yoti mupeze ma nuances opanga cholephera cha kalori chochepetsera thupi.
Kugwirizana ndi kuchuluka kwa BZHU
Ntchito yosangalatsa kwambiri pazakudya zanu imayamba mukawerengera kuchuluka kwama calories omwe muyenera kudya kuti muchepetse kunenepa. Kuletsa zakudya ndizovutitsa thupi kwambiri, zomwe zimatha kuchepetsedwa ndi zakudya zabwino komanso kuchuluka kwa BJU.
Mapuloteni, chakudya ndi mafuta amatengeka ndi thupi m'njira zosiyanasiyana. Pali lingaliro lazakudya zotentha (TPE), zomwe zikutanthauza kugwiritsidwa ntchito kwa zopatsa mphamvu panthawi yopukusa chakudya chomwe chidadyedwa. Ndiye kuti, mukuwononga zopatsa mphamvu mukamadya. Mukamadya nkhuku kapena nsomba, kuchuluka kwa kalori kumakhala kokwera - TEP ya protein imakhala pafupifupi 25% ya protein yomwe idadyedwa, mukamadya mbewu ndi ndiwo zamasamba, mumawononga zochepa - zama carbohydrate, TEP imafika pa 15%, ndipo kudya mafuta, mutha kukhala ndi 5% yocheperako mwamphamvu yamafuta otsika otentha. Chifukwa chake, chakudya choyenera nthawi zonse chimakhala ndi mapuloteni ambiri, chakudya chonse, komanso zakudya zamagulu.
Kalori ulamuliro khalidwe
Khalidwe pankhaniyi silimadziwika ndi mtengo kapena mtundu, koma ndi mtengo wathanzi. Tengani soseji ndi nkhuku, mwachitsanzo. Soseji yotsika mtengo kwambiri imakhala ndi 75% nyama yabwino, ndipo inayo ndi chisakanizo cha mafuta ndi zowonjezera zakudya. Izi sizimapereka zinthu zilizonse zothandiza, koma mafuta ochulukirapo komanso zopitilira 300 pa 100 g. Chifuwa cha nkhuku chili ndi amino acid onse ofunikira, mavitamini, mavitamini, mchere komanso ma calories 113 pa 100 g.
Nsomba zatsopano ndizopatsa thanzi kuposa nsomba zamchere, nyama ndiyabwino kuposa soseji, kanyumba kanyumba kathanzi ndi kathanzi kuposa tchizi, ndipo yogurt wachilengedwe amabweretsanso zabwino zambiri kuposa yogurt wokoma. Chimodzimodzinso, chimanga - kuchepa kochepetsera komwe kudutsako, ndizofunika kwambiri zomwe zasunga komanso kuti thupi lanu lizitenge nthawi yayitali. Lembani mkate woyera, mpunga woyera, pasitala yoyamba ya mpunga wofiirira, mkate wambewu wonse, ndi pasitala wa durum. Sankhani mbewu zomwe zasunga chipolopolo chake. Idyani ndiwo zamasamba, zipatso, ndi zipatso.
Kumbukirani kuti, ngakhale chakudya chopatsa thanzi kwambiri chimawonongeka chifukwa chophika. Pewani mwachangu mafuta. Mwachangu mu non-stick skillet, wiritsani, simmer, kuphika, grill, multicooker, kapena boiler iwiri.
Kutonthoza zakudya
Asayansi atsimikizira kuti chakudya chabwino chimapereka zotsatira zabwino kwambiri. Mwanjira zambiri, chitonthozo chimadalira kuchuluka kwa chakudya. Mutha kutsutsana kwa nthawi yayitali zomwe zili zolondola - kudya pang'ono pang'ono kasanu ndi kamodzi patsiku kapena kuchuluka kwa chakudya sikulibe kanthu. Chowonadi ndi chakuti, muyenera kukhala omasuka.
Zakudya zamagulu azikhala zosavuta kwa iwo omwe angoyamba kumene kuonda. Zakudya zopatsa thanzi za oyamba kumene ndizokwera kwambiri. Sizingakhale zophweka kugawa zopatsa mphamvu za 2000 pazakudya zitatu patsiku. Kwa anthu owonda kwambiri omwe amafunika kutaya makilogalamu 5 okha, m'malo mwake, sikungakhale kophweka kugawa 1400 kcal pa zakudya zisanu ndi chimodzi.
Kuphatikiza apo, anthu omwe ali ndi matenda ashuga, gastritis, kunenepa kwambiri, kapena anthu omwe ali ndi chitetezo chambiri cha insulin atha kupezanso phindu la chakudya chogawana.
Kukula pang'onopang'ono pakumwa
Zachidziwikire, mutha kuonda popanda kuyesetsa, koma zotsatira zake zidzakhala zocheperako, ndipo kuwonekera pakalilore sikungakondweretse. Ndikofunika kumvetsetsa kuti chakudya chimatipangitsa kukhala ochepa, ndipo masewera olimbitsa thupi amatipangitsa kukhala othamanga. Masewera amachititsa kuti thupi likhale lokwanira, lotanuka komanso limasintha bwino thupi polimbitsa minofu. Popanda minofu, thupi limawoneka lotayirira komanso lonyansa. Ndipo zolimbitsa thupi zimathandizira kwambiri pakugwiritsa ntchito ma kalori.
Lamulo lofunikira kwambiri pakupanga zoperewera kudzera muzochita ndikuchita pang'onopang'ono. Anthu omwe sanachite masewera olimbitsa thupi m'mbuyomu amatha kuyamba kuyenda moyenera, kuwonjezera kuthamanga kwawo komanso kutalika kwake sabata iliyonse. Momwemonso ndi maphunziro - muyenera kuyamba makalasi ndi zocheperako ndikuyesera kudzipambana nthawi iliyonse.
Momwemonso, kuti muwotche mafuta, muyenera kuphunzitsa ndi zolemera 2-4 nthawi pasabata, kuchita zosachepera 150 mphindi za cardio ndikuyenda masitepe 10 tsiku lililonse, koma muyenera kubwera pang'onopang'ono. Chifukwa chake thupi lanu limazolowera kupsinjika ndipo mudzakhala omasuka kukhalabe ndi mayendedwe omwe atengedwa. Zochita zidzakhala gawo la moyo wanu, osati chilango.
Zikafika pokhala okangalika, ndikofunikira kupeza malire pakati pa masewera olimbitsa thupi kapena kunyumba ndikukhala oyenda kunyumba. Monga mukudziwa, chomalizachi chimathandizira kugwiritsa ntchito ma calories ambiri kuposa magwiridwe antchito kwambiri.