Momwe mungasamalire thupi lanu ndi kulemera kwanu paulendo wa tchuthi? | |

Tchuthi makamaka ndi kupumula ndi kuchotsera kupsinjika, kotero sikoyenera kunyamula nkhawa zambiri zokhudzana ndi kutsatira zakudya m'chikwama chanu chatchuthi. Ziwerengero [1,2] ndizosasinthika ndipo zikuwonetsa kuti nthawi yopuma yachilimwe, anthu ambiri amalemera, ndipo kudandaula kowonjezera pa mfundo iyi sikungapumule. Kafukufuku akuwonetsa kuti makamaka anthu onenepa kwambiri amakonda kunenepa panthawi yatchuthi, ngakhale kuti si lamulo.

Ndiye chingatani ngati zinthu zitatero? Vomerezani mfundo yoti tipeza ma kilos a tchuthi ndipo tisalole kuti zotsalazo zikhale zazikulu kwambiri. Kilo, ziwiri kapena zitatu pambuyo pa kukonzanso tchuthi si sewero. Mutha kuyiponya motetezeka mutabwerera kuntchito yanthawi zonse - kunyumba.

Komabe, ngati ndinu m'modzi mwa anthu omwe amanenepa nthawi zonse patchuthi ndipo amakhala ndi vuto lochotsa kulemera kwakukulu patchuthi, muyenera kuphunzira njira yopewera zodabwitsazi. Kuperekedwa ndi njira zoyenera, mukhoza kuchita misala ya tchuthi popanda kupsinjika maganizo kuti kulemera kwanu kwapatchuthi kudzakupangitsani kuvutika maganizo.

Dziwani za njira zisanu zopewera kunenepa panthawi yatchuthi

1. Lolani kuti zinthu zina kusiya kudya zikhale zofunika kwambiri patchuthi chanu!

Kumva ufulu wa chilimwe ndi mphepo mu tsitsi lanu, mukhoza kugwera mosavuta mumayendedwe odzisangalatsa. Kuyenda kumalo osadziwika, mayiko achilendo, maholide onse ophatikizana - zonsezi zimathandiza kusintha zomwe timakonda. Nthawi zambiri timayesa mbale zatsopano, timakonda kusangalala ndi mbale ndi zokometsera zomwe si chakudya chathu chatsiku ndi tsiku. Pokhala ndi zakudya zambiri zokoma zomwe mungasankhe, zimakhala zovuta kukana kudya kwambiri.

Sikoyenera kusiya zakudya zabwino zonse zomwe takhala tikudikirira kwa chaka chathunthu, koma muyenera kukhala oganiza bwino mu tchuthi ichi, paradiso wophikira. Kudyera pamodzi ndi kudyera pamodzi ndi chinthu chofunika kwambiri pokondwerera tchuthi, koma sikuyenera kukhala malo ake apamwamba.

Ganizirani zomwe zokopa zina kupatula kuphika zomwe zimakusangalatsani ndikukonzekera tchuthi chanu kuti kudzikongoletsa ndi chakudya kusakhale chofunikira patchuthi, koma chowonjezera chosangalatsa.

2. Kukonzekera kagawidwe ka chakudya masana malinga ndi kuchuluka kwa ma calories

Ayi, sizokhudza kuyeza chakudya mosamala ndikuwerengera zakudya zake komanso ma calories patchuthi chanu. Ndani watsimikiza mopenga kwambiri patchuthi, vomerezani 😉

Ambiri aife timamvetsetsa komanso kudziwa zomwe zakudya ndi zinthu zomwe "zimatinenepetsa". Pakadali pano, lingaliro ndikukonza zakudya zanu masana kuti muchepetse kuchuluka kwa caloric.

Ngati simukufuna kusiya zosangalatsa zachilimwe monga ayisikilimu, waffles, zakumwa kapena zakudya zosiyanasiyana zofulumira, mutha kuyang'ana kwambiri kuchepetsa mphamvu yazakudya zotsatirazi.

Chifukwa chake, m'malo monyamula mabomba opatsa mphamvu kwambiri kangapo patsiku, mutha kudya kamodzi kapena kawiri patsiku, koma zakudya zanu zotsala masana zikhale "saladi" wodziwika bwino wazakudya.

3. Kuchepetsa zokhwasula-khwasula ndikudzipezera nokha chakudya chokhuta kwambiri

Ngati ndinu mtundu wa zokhwasula-khwasula ndipo mumakonda kufunafuna chakudya nthawi zonse, werengani mfundoyi mosamala.

Kuyang'ana wokonda zokhwasula-khwasula kumbali, zikuwoneka kuti sakudya zambiri panthawi imodzi. Komabe, pofotokoza mwachidule zakudya zonse zazing'ono masana, zimakhala zosavuta kupitirira malire a caloric tsiku ndi tsiku, zomwe pamapeto pake zimabweretsa kulemera.

Kudya kosalekeza tsiku lonse ndi njira yowopsa yodyera chifukwa imanyalanyaza chinthu chofunikira chomwe chimalepheretsa kulemera, mwachitsanzo, kumva kukhuta. Ngakhale mukudya nthawi zonse, simungakhutire ndi chakudya chopangidwa bwino.

Ngati mumadzipatsa chakudya chimodzi kapena ziwiri patsiku bwino kwambiri pankhani yazakudya ndikudya mokhutiritsa mtima wanu, mutha kuthetsa kufunikira kwanthawi zonse.

4. Kumbukirani za mapuloteni

Ndizosavuta kugwera mumayendedwe a tchuthi Fri. "Loose blues" 😉 Palibe cholakwika ndi izi, pambuyo pake, mukakhala patchuthi, muyenera kupuma ndikuwonjezeranso mabatire anu. Komabe, ambiri aife timayiwala za mfundo zazikuluzikulu zamadyedwe athanzi ndikuyambitsa kufooka kwambiri muzakudya.

Kudzidyetsa nokha kuyambira m'mawa mpaka madzulo zokoma zokoma, zomwe nthawi zambiri zimakhala zopatsa mphamvu zambiri komanso zopatsa thanzi, zingawoneke ngati mwayi wa tchuthi kwa ena, koma mwatsoka zidzapangitsa kuti mukhale ndi malingaliro odzimvera chisoni komanso kugwedezeka panthawi yoyezera pambuyo pa tchuthi.

Chifukwa chake, musaiwale za kugwiritsa ntchito bwino mapuloteni patchuthi chanu! Kafukufuku akuwonetsa kuti kudya mapuloteni ndi chakudya kumachepetsa njala ndi chilakolako, kumawonjezera kukhuta [3, 4]. Powonjezera mapuloteni, mudzadya pang'ono ndikupewa chizolowezi chodya kwambiri ndi mchere kapena zakudya zopanda thanzi.

Pazakudya zilizonse zathanzi, phatikizani 25 mpaka 40 g ya mapuloteni (kutengera kuchuluka kwa zakudya zotere zomwe mukufuna kudya masana). Ngati awiri - ndiye kuti mumawonjezera kuchuluka kwa mapuloteni pa chakudya, ngati angapo - kuchuluka kwa mapuloteni kungakhale kochepa.

5. Kuchita zinthu mosamala pakudya

Tchuthi ndi mwayi wabwino wochepetsera ndikudziyang'ana nokha. Ndizothandiza makamaka kugwiritsa ntchito kukumbukira pamene mukudya. Ngati tadya mwachangu mpaka pano, tasokonezedwa ndi TV kapena foni yamakono, maholide ndi nthawi yabwino kudya popanda zosokoneza.

Zikuwoneka zosavuta kwambiri - kudziwa zomwe mukudya, koma ambiri aife timapeputsa njira yosavutayi yokhala ndi 100% kupezeka pazochitika zilizonse.

Kudya mosamala ndi njira yodzutsira chisangalalo chodziwonera nokha, kuyang'ana chakudya chomwe chili pa mbale yanu, malingaliro anu, kuzindikira zokonda ndi zonunkhira zosiyanasiyana.

Chifukwa cha kulingalira pakudya ndi kuwona zomwe takumana nazo, tidzakhazikitsa kulumikizana bwino ndi zosowa zathu, mwina chifukwa cha izi tidzadya bwino, popanda kukakamiza komanso popanda kumverera kuti chakudya chimatilamulira ndipo sitingathe kuzilamulira.

Choncho chepetsani ndikudya patchuthi MOsamala!

Kukambitsirana

Nyengo ya tchuthi yayamba mwachidwi. Uwu! Kwa ena aife, izi zikutanthauza kupuma okwana ndi zakudya ndi kuwonda boma. Tchuthi chosasamala ndi ufulu zimapereka chitonthozo ndi chikhutiro. Komabe, ndikofunikira kulingalira mbale yanu ya tchuthi ndikusiya lamba wanu mwachangu kwambiri, kuti musagwere m'mavuto akulu pambuyo pa tchuthi.

Pali njira zambiri zopewera kunenepa panthawi ya tchuthi chachilimwe kuposa zomwe zalembedwa m'nkhaniyi. Aliyense wa ife ali ndi ma patent ake, omwe timawagwiritsa ntchito mopitilira muyeso. Mwachidziwitso, ambiri aife ndife abwino, koma kugwiritsa ntchito zomwe tikudziwa ndizomwe zimafunikira.

Ngati mukuwopa kunenepa mukakhala patchuthi, yesani malangizo awa. Mwinamwake mudzatha kubwerera ku tchuthi chanu mu kukula komweku chaka chino, ndipo mwinamwake ngakhale kutaya thupi.

Komabe, chofunika kwambiri ndi chakuti muziganizira kwambiri za kupuma ndi kubadwanso. Kupatula apo, tchuthi ndi nthawi yochepa, choncho onetsetsani kuti mumamva bwino komanso osangalatsa. Mukhale ndi tchuthi chabwino 😊

Mafunso kwa owerenga

Kodi ndinu m'modzi mwa anthu omwe amalemera nthawi ya tchuthi chachilimwe kapena mukuonda? Kodi mumagwiritsa ntchito njira zilizonse kuti mupewe kulemera kwa tchuthi, kapena mumangochita zosavuta ndipo simusamala za izi? Tchuthi "chakudya chopuma", ndiko kuti, kupuma pazakudya zochepetsetsa, kumakuyenererani, koma kodi mumakonda kukhala ndi thanzi lanu pansi patchuthi chanu?