Alinkudya mopambanitsa? Izi nsonga kudzakuthandizani kukhala!

Kusowa tulo. Kupanikizika. Kumafuna zambiri achibale. Mahomoni. Zonsezi kungachititse kuti chimene mudzadya kwambiri pitsa kapena paketi lonse la ayisikilimu. Ngati inu salinso ndikufuna kuti asamadye, timudziwe bwino malangizo a akatswiri a zinthu zakudya pankhaniyi. Kudziwa mmene kuthana ndi vutoli, mudzadya zambiri bwino.

Inu odalira ena saladi

Kumene, pali zambiri masamba ndi amadyera ndiwo ndi zothandiza, koma mungathe kuchita izo siziri zolondola kwathunthu. Chiphunzitso, masamba ndi wabwino, chifukwa iwo ali otsika mu zopatsa mphamvu ndi odzaza ndi zakudya. Vuto chabe - ngati saladi wanu imakhala basi wa greenery, ndi mphamvu popanda chakudya, palibe mapuloteni, omwe akutipatsa satiety. Chifukwa cha zimenezi, nthawi yomweyo amatopa ndi njala, mufuna kudya kwambiri, ndipo mudzakhala asamadye kwambiri. chakudya choyenera ayenera kukhala ena: kuwonjezera ku saladi Kinoya, nyemba, mbatata, nandolo kapena chimanga, komanso magwero zomanga thupi monga mazira, nyemba, nkhuku, nkhanu kapena edamame.

Pa dzanja muli tchipisi ndi maswiti

Ngati inu cipenyere chakudya zoipa, inu kovuta kulimbana ndi mayesero. Tamva mawu akuti "asakuoneka - adayaluka"? Ndi chakudya zomwezo: simungathe kudya zimene mulibe, kuti ngati tchipisi kudzakhala kosavuta kukhala chete pamaso panu sanganame. Mutha pamaso mbale ya zipatso ndi ndiwo zamasamba m'malo zokhwasula-khwasula zoipa.

Mukuchita zinthu zingapo nthawi imodzi

Patsogolo pa TV, galimoto kapena kuwerenga bukhu - osati mfundo zabwino. Mmimba pali maselo mavuto. Pamene m'mimba afika chakudya, zolandilira izi zikuyamba kutumiza chizindikiro cha satiety ku ubongo. Komabe, zizindikiro sikungakuthandizeni ngati kudya pamene akuchita chinachake. Mutha zimawononga mazana zopatsa mphamvu kwambiri ngati inu simuli ndi kusamala chakudya. Izi zingathandize kupewa ntchito amazindikira chakudya. Kutaya zododometsa, kuganizira mbali zonse za chakudya chanu. Iwo adzasandutsa zinachitikira wanu ndipo kwambiri kuthandiza kupewa kudya.

Kodi kumwa madzi okwanira

ubongo akhoza kusokoneza ludzu ndi njala, chifukwa, inu asamadye kwambiri, ngakhale zingakhale madzi okwanira kumwa. Yesetsani kuchita botolo la madzi ndi kumwa nthawi zonse. Yesani komanso kumwa chikho cha madzi pamaso chakudya.

Muli kudya kutopa

Chifukwa chakuti ife mowirikiza amakakamizidwa kusankha, inu mukhoza kukhala otopa ndi kutha kwa tsiku. Kufuna chakudya - izi ndi njira yabwino kulamulira pa mowa chakudya.

Udzadya kukonzedwa zakudya

Anthu ambiri amadya zakudya kuti ali kwenikweni anapanga kulimbikitsa njala. Kawirikawiri, chakudya wolemera mu zopatsa mphamvu, koma ndi osachepera zakudya. Inu mukufuna mukadye koposa, chifukwa ubongo wosalandira chizindikiro kuti muli odzala. Childs ankamupatsa kukonzedwa zakudya zokhala ndi zina, oonetsera ndi mawonekedwe, kuwasiya. Ndi bwino kudya zipatso ndi ndiwo zamasamba m'malo chakudya yophika.

Inu amakhala okwiya

Mwinamwake ndi ntchito yanu kapena mnzanu, mwina mukufuna kuti asamuke, zilibe kanthu. Chinthu chachikulu ndi inu nthawi zonse amamva chikoka cholimba. Kupanikizika kumawonjezera milingo tochepa mthupi, kuchititsa njala ndipo kumayambitsa kudya. M'kupita kwa nthawi, mukhoza kuthamanga chiopsezo kunenepa. Yesani kulamulira maganizo: Gwiritsani kusinkhasinkha, kuyenda, kulankhula ndi anzanu kapena ndi dokotala kuthana ndi zinthu nkhawa.

Inu zolimbitsa thupi kwambiri kwambiri

Kumene, chitani kwambiri, koma nthawi zina maphunziro zingabweretse ulamuliro wa kudya. Worth kuonera ndi ofunika ndikutsutsa nokha, koma musati kubweretsa okha kuti kutopa, chifukwa adzatsogolera kuwonjezeka amphamvu kudya. Mwina tiyenera kuchita zochepa kwambiri, monga pang'ono. Anthu ena basi ayenera kudula maphunziro. Mverani nokha, kuwunika zotsatira, kuona zimene zingachititse chilakolako champhamvu. Komanso, yesetsani kumwa madzi ambiri pa masewera olimbitsa thupi kwa madzi m'thupi sayambitsa inu kuti zomverera makamaka pachimake njala.

Inu kugona pang'ono

Anaona kuti momvetsa njala, pambuyo mulibe mokwanira? Simuli nokha. Kafukufuku akusonyeza kuti usiku tulo mavuto aakulu ndi kudya. Mungaone kuti mukumva akuchulukirachulukira kuposa masiku. Onetsetsani kuti nthawi zonse maola asanu ndi atatu a kugona pa usiku. Dims magetsi ndi zipangizo kuchedwa kwa ola asanagone. Pitirizani azilandira tulo ndandanda komanso kukumbukira kuti nthawi zina zingakhalenso zovuta Mwachitsanzo, oyendayenda kapena mavuto.

Mulibe chitonthozo zokwanira

Pewani mankhwala ntchito kwa inu monga gwero la chilimbikitso, osati monga mafuta a thupi. Ndi mankhwala ena zogwirizana ophiphiritsa kwambiri ndi chikondwererochi, zakudya zambiri wandiweyani, amene kugwirizana ndi maholide banja. Mu nkhani iyi, ntchito ya chakudya zingaoneke zolimbikitsa. Yesani afunefune thandizo la banja ndi anzake, osati chakudya.

Udzadya CHIKWANGWANI zokwanira ndi mapuloteni

Inu mukudziwa kuti CHIKWANGWANI ndi mapuloteni zofunika wathanzi ndi zisathe kuwonda. Ngati inu chokwanira, mukhoza asamadye kwambiri. CHIKWANGWANI amapereka satiety kwa nthawi yaitali chifukwa ndi kovuta kudya. Simuyenera kudya zakudya popanda ndalama zokwanira zomanga thupi ndi CHIKWANGWANI. Kutaya pa flakes chimanga ndi chakudya ndi yabwino Greek yogurt. Yikani saladi nkhuku, kapena tofu. Pa akamwe zoziziritsa kukhosi kudya masamba ndi hummus. Chakudya, kudya masamba m'malo pasta.

ndinu wotopetsa

Kapena chisoni. Kapena zosasangalatsa. Maganizo kudya chakudya - ndi vuto lenileni, umene mizu kugona ana. Ife tonsene anawona ana kukuwa amene chabe kukhadzikika pambuyo anapatsidwa chidutswa cha maswiti. Mu ena akuluakulu khalidwe mwawo. Iwo amakonda kukhala ndi chinachake chimene iwo amaganiza adzakupatsani mphamvu. Ndi bwino kupita kwa mphindi zisanu kuyenda, kucheza ndi mnzake, yesani kupuma kwambiri.

Mumataya zakudya zina

Nthawi zina kukana kwathunthu kwa mankhwala ena angayambe chifukwa chilakolako cha chakudya zoipa. Inu kuletsa nokha yogurt kapena masikono, kenako chabe kubudula ndi asamadye kwambiri. Usaope kukhutiritsa nokha, kapena mdima chokoleti ayisikilimu ndi otsika-mafuta sadzakhala amawononga chithunzi chanu. Monga woyamba kudya chakudya wathanzi, kuti asamadye kwambiri ndi njala.

Inu musaphonye chakudya

chifukwa pa nkhomaliro munali otanganidwa kwambiri, musadikire kuti mpaka chakudya. Anthu ambiri sizipanga chikudutsa maola anayi kapena asanu pakati chakudya. Kuyembekezera motalika kwambiri zingachititse shuga kugwa. Kamodzi thupi lanu wayamba kubala ghrelin, kusowa chakudya kumawachititsa kuti chilakolako champhamvu cha zakudya zina, ndipo inu kusuntha. Ngati inu munazindikira irritability anu, mwina chifukwa njalayo. Konzani muziganizirako, kutenga chinachake chimene tisaletse njala wanu.

Udzadya pachangu

Ngati kudya mothamanga, n'zosavuta kuti asamadye. Ndiye inu chisoni ndi kumva lolemera. Yesetsani kudya pang'onopang'ono, kumvetsera kwa nokha ndi kusiya pamene inu muzindikira kuti ndadya kwambiri.

Mulibe kuwerenga zolemba za

Kumene, pambuyo kuphunzitsa mufunika kubwezeretsanso zopatsa mphamvu, koma si mankhwala onse ali oyenera kwa cholinga ichi. Yesani powerenga chizindikiro ndi ulamuliro gawo makulidwe.

Inu simukudziwa momwe kuwunika mlingo wa satiety

Kudya bwino. Anthu ambiri sangathe kumvetsa polekera. Muziona mmene mukumvera kwambiri ndi anatiyangata musanayambe kumva lolemera.