Kutsika kuchokera ku makilogalamu, kapena kani, kuchokera ku zochuluka zawo. Kuti muchepetse kulemera, muyenera kuwonjezera mphamvu yogwiritsira ntchito mphamvu, ndi kuchepetsa kudya kwa ma calories. Pali njira yotsatirira zakudya zomwe zakhala zikujambulidwa kale panthawi yambiri komanso nthawi, koma ndizotheka kusankha zomwe mumadya, ndikudziwerengera nokha ndi momwe mumasowa. Mulimonsemo, kuwerengera makilogalamu a kulemera kwake ndi chakudya cha anthu omwe ali ndi udindo omwe amagwiritsidwa ntchito polamulira zonse zomwe zikuchitika pozungulira.
Zotsatira
Mosiyana ndi zakudya za mafashoni, zomwe kawirikawiri zimapangidwira ma calories 1500-1600, muyenera kuwerengera momwe mukufunikira mphamvu. Kodi zambiri zomwe zili pano ndi ziti? Anthu amatsogolera moyo wambiri, amagwira ntchito mosiyana komanso amakhala ndi katundu wosiyana. Kuonjezera apo, palinso malingaliro monga kukula, kufuna kulemera ndi msinkhu. Zonsezi zimakhudza kuchuluka kwa makilogalamu omwe timafunikira. Izi zimatchedwa kuwerengera kufunikira kwa zopatsa mphamvu, ndipo nkofunika kuyamba kuwerengera ndi chiyero choyambirira cha thupi - kuchuluka kwake komwe thupi lanu limagwiritsira ntchito ndondomeko yofunika kwambiri mu malo a mpumulo.
Choncho, mukhoza kuchepetsa thupi popanda kukhala ndi njala nthawi zonse (monga chakudya chosiyana kwambiri
anthu), komanso, popanda kuvulaza thupi.
Kawirikawiri anthu amadya mankhwala omwewo, kotero mu sabata, zonse zanu zidzakhala zokha, chifukwa zonse zolemba kalori za mbale zomwe mudzazilemba. Kuonjezera apo, kuchepetsa kulemera kwa chiwerengero cha kudya kalori sikukulepheretsani kuti mupite ku cafe kapena kudya pamisonkhano. Mu ukonde pa masamba odyera mungapeze mbale yomwe mukufuna, yang'anani zosakaniza ndikuwerengera zomwe mudzachite.
Ndipo ponena za chakudya cham'banja, ndiye posachedwa, pamene mutha kuyeza zinthuzo pamanja, zikhazikiko zidzakhala pamutu mwanu, mutha kusankha nokha zinthu mumasewera omwe akuyesa.
Ndipo chofunika kwambiri, chomwe mungaphunzire pa khungu lanu, momwe thupi lanu likula ndi kukhuta. Mudzapeza njira zake ndikupeza mgwirizano ndi inu nokha.
Kuwerengera ndondomeko
Choncho, kuti mudziwe momwe mungadziŵerengere kuchuluka kwa ziwerengero zamakono, mumayenera kakhitchini, cholembera ndi zolemba. Nagula zinthu - kuziyika pa tebulo ndikuwerengera chirichonse ndi tebulo la calorie . Lembani zotsatira mu bukhu la zolemba.
Tsopano ngati mukufuna kupanga sangweji, mukhoza kuyeza kuchuluka kwa tchizi, mkate, ham, saladi ndi ndiwo zamasamba ndikuwerengera kuti sangweji ndi yani.
Kumbukirani, zopatsa mphamvu panthawi ya chithandizo cha kutentha sizimachoka, musasunthe. Ngati mwachangu mu mafuta, onjezerani mtengo wa caloric wa 20% pogwiritsa ntchito mafuta.
Tea, madzi ndi khofi amawonedwa kuti alibe mafuta, timaganizira zokoma zokha, mkaka, shuga, ndi zina zotero.
Otsutsa
Ngakhale kuti njira yowerengera kalori yowonjezera kulemera kwake imadziwika ndi odwala zakudya zogwiritsira ntchito zakudya zabwino kwambiri komanso zopanda phindu kuposa mono-zakudya zilizonse, palinso otsutsa. Choyamba, awa ndi iwo amene amakhulupirira kuti kulemera kwakukulu sikukwanira kuwonjezera pa zopatsa mphamvu, koma chifukwa chophwanya kuchuluka kwa mapuloteni-mafuta. Anthu oterewa amangofuna kuti asatengere kagawodi kwa kanthawi.
Palinso otsatila a kuchepetsa kuchuluka kwa zakudya. Amachokera ku dothi limodzi = nkhonya imodzi. Kuwonjezera apo, pali njira yomwe imachokera ku kuzindikira njala ndi njala. Pankhaniyi, muyenera kuphunzira momwe mungakwaniritsire njala, koma pasani njala.