Nthawi zambiri timawona zolemba zomwe tingachite kuti tichepetse thupi ndi kuchepa thupi, koma momwe mungakhalirebe mumtunduwu? Kuti tiyankhe funsoli, antchito Food ndi Brand Labu University Cornell adafikira ku database Global Healthy Kunenepa zolembera, Dongosololi limaphatikizapo achikulire omwe ali ndi thanzi labwino komanso thupi lowonda omwe amayankha mafunso okhudza zakudya zawo, masewera olimbitsa thupi komanso zomwe amachita tsiku ndi tsiku. Asayansi adasanthula zizolowezi za anthu 147 pamndandandawu ndipo adapeza zofananira:
1. Amaganizira kwambiri za ubwino wa chakudya, osati kuchuluka kwake.
Kudya chakudya chapamwamba kumapereka thupi ndi zakudya zambiri zopindulitsa, zomwe zimathandiza kuti mukhale ndi thanzi labwino, mphamvu komanso kulemera koyenera. Tikamadya zakudya zambiri zosinthidwa, timakhala ndi mwayi wokumana ndi kuchuluka kwa shuga m'magazi pafupipafupi, kusowa mphamvu, njala yosalekeza, ndipo chifukwa chake, timakhala ndi vuto la kulemera.
Gawo lalikulu la ndalama zocheperako ndikusunga kopanda chilungamo konse: dziwani zamavuto azaumoyo komanso kulemera kopitilira muyeso komwe kumachitika chifukwa cha zakudya zopanda thanzi, zomwe zimatenga nthawi, ndalama ndikuyambitsa kupsinjika.
2. Nthawi zambiri amadya zakudya zakunyumba
Anthu omwe ali ndi thanzi labwino nthawi zambiri amadya zakudya zophikidwa kale kunyumba nkhomaliro, kudula saladi zamasamba, ndi zokhwasula-khwasula pa zakudya zonse (mtedza, zipatso, zipatso, ndiwo zamasamba).
3. Idyani dala
Anthu athanzi nthawi zambiri sasokonezedwa ndi kudya kuntchito kapena kuonera TV. Kuonjezera apo, samapeza kupsinjika maganizo ndi mavuto, koma amalimbana ndi kusokonezeka maganizo m'njira zina, zathanzi. Mwachitsanzo, mwa kusinkhasinkha kosavuta, kukhala panja, kapena kuthamanga. Werengani zambiri za momwe mungasamalire nkhawa ndi kuchepetsa thupi.
4. Mvetserani thupi lanu
Anthu omwe ali ndi thanzi labwino amamvetsera njala yawo yachibadwa ndikusiya kudya akakhuta. Mosasamala kanthu za chimene chatsala m’mbale, amasiya!
5. Osadumpha chakudya cham'mawa
96% mwa omwe adayankha mafunso Global Healthy Kunenepa zolembera, idyani chakudya cham'mawa tsiku lililonse, makamaka ndi zipatso ndi ndiwo zamasamba kapena mazira. Podumpha chakudya cham'mawa, anthu amakonda kudya zopatsa mphamvu zambiri tsiku lonse ndipo amakhala ndi index yayikulu ya thupi.
6. Yezerani kulemera nthawi zonse
Kulemera nthawi zambiri kumakhala kopanda phindu, koma anthu omwe ali ndi zolemera zathanzi amakonda kudziyeza nthawi zonse. Izi ndizothandiza kudziwa nthawi yochepetsera komanso nthawi yoti mulowe muzakudya zowonjezera.
7. Pitani ku masewera
Ambiri mwa omwe adatenga nawo mbali adanenanso kuti amathera nthawi yochita masewera olimbitsa thupi osachepera kasanu pa sabata. Kuchita masewera olimbitsa thupi kumathandizira kukhala ndi chidwi chofuna kudya, kukhala ndi shuga wambiri m'magazi ndi insulin sensitivity, komanso kuchepetsa chiopsezo cha matenda a shuga ndi matenda amtima.
8. Idyani zakudya zamasamba zambiri
Zomera zimakhala ndi zakudya zambiri za anthu ochepa thupi: saladi zamasana, zipatso zachakudya, komanso masamba ambiri okongola a chakudya chamadzulo. Apanso, ndikubwerezanso kuti kunali kulimbikitsa lingaliro la kugwiritsa ntchito kwambiri zomera zomwe ndidapanga ntchito yanga ndi maphikidwe. Kupanga chakudya cham'mawa chokoma, saladi, soups, mbale zam'mbali, zakumwa ndi zokometsera kuchokera ku mbewu zonse ndizosavuta, zosavuta komanso zachangu.
9. Musalole kudziimba mlandu
Ofufuzawo anapezanso kuti munthu akamadya kwambiri, nthawi zambiri anthu onenepa samadziimba mlandu. Amangodziwa momwe zakudya zawo zokhazikika zimapangidwira, ndipo samavutika ngati adzilola mwangozi kwambiri!
10. Samalani zakudya zofulumira
Kudya anthu ochepa thupi si chakudya chifukwa amatsatira zakudya zawo nthawi zonse.
11. Musasiye zizolowezi za tsiku ndi tsiku
Mukangoganiza zoyamba kukhala ndi moyo wathanzi, zingatenge masiku 21 kuti mukhale ndi zizolowezi zabwino, choncho musataye mtima ndipo pitirizani kutsatira malangizowa nthawi zonse mpaka atakhala achilengedwe kwa inu.
Dziwani kuti ochita nawo kafukufukuyu ali ndi kulemera kopitilira 5 kilogalamu, kotero malingalirowa ndi ofunikira pakuwongolera kulemera kwanthawi yayitali. Zizolowezi zonsezi ziyenera kutsatiridwa kwa nthawi yayitali.