Kodi kudya kuonda, ngati inu muli pa 30?

Pamene inu mupita 30, inu amatipeza kuyamba kuganizira za thupi lawo. Kuonda - n'zosavuta, koma ndi njira ya zaka kusunga zoyenera amakhala ngakhale kovuta. Komanso, muli ndi maudindo ambiri, ntchito amakhala kwambiri - onse wotseka inu ku kulenga okha yabwino maphunziro ndandanda. Ndipotu, iwe ukhoza kuonda, monga kulabadira malangizo awa!

Kudya zakudya zomanga thupi kwambiri pa kadzutsa

Tonse pang'ono mochedwa ndi kagayidwe zaka. Kupirira izo zimenezi, pokhalabe mlingo wokwanira wa minofu misa. Muyenera kudyetsa thupi chakudya choyenera, makamaka zakudya zomanga thupi. Yesani kupeza magalamu makumi awiri ndi makumi atatu pa chakudya. anthu ochuluka sagwiritsa zimenezo, makamaka kadzutsa. Kudya mazira, chiponde ndi tirigu lonse mkate, nyama zowonda Greek yogurt ndi mtedza ndi zipatso.

Kutaya pa sweeteners yokumba

Malinga ndi kafukufuku wa sayansi, ntchito sweeteners yokumba kumawonjezera yekha chilakolako ndi kuwatsogolera ku mowa kuchuluka kwa zopatsa mphamvu. Pamene mudya zinthu zokoma, ubongo wanu amaganizira ukukwera zambiri zopatsa mphamvu. Pamene iwo sanafike, thupi lili ndi kuyang'ana kwa iwo, ndipo inu asamadye kwambiri.

Kudya mawola ochepa

Kuti thupi lanu mosavuta kuwotcha zopatsa mphamvu, muyenera kubwezeretsanso mphamvu iliyonse pa maola ochepa. Kagayidwe yafupika peresenti angapo lililonse khumi, chakudya yaing'ono kudzakuthandizani kuthana nazo.

Zolemera lolemera

Kafukufuku wasonyeza kuti khumi zilizonse zimatengera munthu wofooka peresenti asanu a minofu misa. Mphamvu maphunziro kudzakuthandizani atengenso minofu yanu ndi kuwotcha mafuta. Mudzakhala ndi kuchuluka ka zovala ndi thupi lathanzi.

Phunzitsani kawirikawiri

Ngati muli kale mu yazamalamulo, muyenera kudziwa kuti masewera olimbitsa thupi akhale zonse. Monga minofu nthawizonse kukhalabe mu chikhalidwe wathanzi, ndi mtima adzakhala mbali. Mphamvu maphunziro amathandiza kuwotcha zopatsa mphamvu ngakhale pamene muli kupumula!

Muzichita cardio

Nkofunika ntchito cardio, chifukwa nawonso, kulimbikitsa kagayidwe. Akatswiri kuti chinkhoswe mu mphindi zosachepera zana ndi makumi asanu pasabata.

Kusiya mowa

Mowa mosavuta akupeza njira yake mu zakudya anu, ndiyeno amakhudza chithunzi chanu. Osamwa mowa kupanikizika. mowa lili zopatsa mphamvu.

Kumwa madzi ambiri

yambiri madzi - njira yabwino tingasulirane kagayidwe anu pa msinkhu wina uliwonse, makamaka pamene ukukula. Kumwa madzi pamaso chakudya kumathandiza kuonda kovuta. Ichi ndi chifukwa madzi amathandiza kumva satiety mofulumira.

Gwiritsani olimba zapamwamba

Ngati simungathe kupanga masewero olimbitsa thupi, muli kulenga izo okha. Tsopano pali zipangizo zambiri kuti wosalira ntchitoyo. Mukhoza kutsatira mapazi anapanga. Iyi ndi ntchito thupi imagwira mawonekedwe anu, ngakhale singagwire maphunziro.

Musati kukusalani ku chakudya zakudya zina

Musayese kuletsa chakudya kuonda msanga. Pamene inu kwathunthu amachotsedwa zakudya za mankhwala ena, n'zovuta kuonda, chifukwa chakuti zakudya zambiri zovuta kutsatira. Ngati simuli matupi awo sagwirizana ndi mankhwala ameneŵa, sikuti kukusalani iwo zakudya zanu.

Kudya kadzutsa chachikulu

Atsimikize chakudya kumathandiza kuonda kawiri mofulumira kuposa anthu amene amadya madzulo kuli. Izi ndi zofunika imfa ogwira kulemera.

Khalani mwana chakudya kwina

Ngati inu kubisa maswiti ndi maswiti, simufuna kuzidya. Zonsezi kuti anaonekera kwanu makamaka ana ayenera pabwino kuti simunafike kuyesedwa.

Muziona calorie wambiri

Ukamakula kupeza, zimakhalanso zovuta kuonda, koma sizikutanthauza kuti zopatsa mphamvu zambiri muyenera chepetsa. Posankha zoti sadzagwira ntchito. Asayansi apeza kuti anthu kuonda pa otsika kalori chakudya kunenepa kumbuyo.

Samalani wambiri kashiamu

Si koyenera kulankhula kokha mapuloteni. Kupanda kashiamu kungakuthandizeni kuti kuonda, ngakhale ngati lingachepetse zopatsa mphamvu, chifukwa izo zimayambitsa chodziwa kudya.

Yesani imeneyi maphunziro

Inu akhoza kungoyankha kuthamanga, koma mkulu-mwamphamvu imeneyi maphunziro akadali zotsatira mofulumira. Choncho mafuta Watenthedwa mofulumira.

Kudya mafuta, koma kwambiri zambiri

Usaope mafuta mu chakudya, monga kudya iwo pang'ono. mafuta thanzi mapeyala ndi mtedza yekha kuthandiza kuwonda.

Complete magazi okwanira

Ngati kudya bwino ndi thupi, koma palibe chifukwa mwina chifukwa ndi ukupeza. Mwachitsanzo, choncho akhoza kukhala chosowa vitamini D, ndi magazi kuti chikaonekera.

kusinkhasinkha

Kupanikizika imawakhudza thanzi lanu ndi mawonekedwe. Ngati voteji ambiri, mungathe kuyamba kunenepa. Kuthana ndi kusinkhasinkha tsiku lililonse kudzakuthandizani.

Kudya chakudya zokometsera

chakudya zokometsera kumathandiza kufulumizitsa kagayidwe. Onetsetsani kuti izo zonunkhira imathandiza ndi kuwonjezera iwo chakudya.

kusangalala

Maphunziro zingaoneke ntchito. Kunyong'onyeka akhoza kumana inu a mphamvu. Kufunafuna njira zosangalatsa kusuntha mwachangu, kotero inu kuonda msanga.

Nawo okondedwa anu

Mukhoza lowani kuphunzitsa ndi mnzanu kapena bwenzi lapamtima. Malinga ndi kafukufuku wa sayansi, zimathandiza kuchepetsa thupi ndi kukhala mawonekedwe ngakhale patapita miyezi isanu.

Ganyu mphunzitsi munthu

Nthawizina inu thandizo la dokotala, ndi mphunzitsi munthu - ichi lalikulu mwina. Kotero inu mukhoza kutenga dongosolo makonda mogwirizana wanu.

Pangani kunyumba masewero olimbitsa

Nthawi zambiri ndandanda wanu wanu. Ngati masewero olimbitsa thupi si n'kotheka, yesani kulenga kunyumba. Pankhaniyi, mudzatha kuchita, popanda kusiya nyumba yake. Inu musati ngakhale ayenera kwambiri zida, dumbbells zokwanira, mphasa anati yoga ndi matayala.

Mozama kuwunika kuvulala

Mu zaka za thupi amavala kunja, mwatsoka, zimenezi zingapangitse kuti nambala kuchuluka kuvulala. Samalani kuvulala, kudziwa zofooka zanu ndi kuyesera kuphunzitsa bwinobwino.

Pitani ku m'mawa

Lamuka ndoko masewero olimbitsa lapansi. Kafukufuku wasonyeza kuti wakukhulupirira boma kusala kudya, m'mawa, musanayambe kudya chinachake, kuthandiza kuti kuwotcha zambiri mafuta ndi kuteteza kunenepa. Chizolowezi angathe mkati mwa masabata angapo, basi kutenga wotanganidwa.

Kudya zochepa usiku

Akatswiri musati amalangiza chakudya kudya usiku. Mwina bwanji kugona, ndi wopanda kungachititse kuti kunenepa.

Kuthimitsa TV

Zonse TV kuonera kwambiri zimakhudza khalidwe la kugona anthu amakono. Kusagona tulo kubweza kagayidwe. Kutaya zipangizo ndi TV ola pamaso yogona.

Yesani mankhwala yobereka utumiki

Kuchuluka kwa zakudya wathanzi nthawi zonse kusinthika, Tsopano inu mosavuta kuyitanitsa ya chakudya cha okonzeka zopangidwa ndi zakudya. Pali zimene mungachite kuti aliyense kukoma ndi bajeti, kuti ukuyenereradi tiyese, inu musati kudya zakudya zambiri mosavuta.

Musaiwale za kuyeretsa

Ngati moyo wanu dongosolo zonse, kulemera zimakhudzira chidwi kwambiri. Yesetsani m'nyumba woyera ndi kulinganiza moyo wanu.

Muzipanga bajeti zolimbitsa thupi

Ngati inu kale osungitsidwa malo maphunziro, kudzakhala kosavuta kupita pa izo. Kuti zolinga inu sadzalola pansi, zam'tsogolo.