Malamulo olemera - 8 malamulo a kulemera kwa golidi kuchokera ku zakudya zopatsa thanzi

Akatswiri a zaumoyo apanga mndandanda wa malamulo omwe amathandiza kuthetsa kulemera kwakukulu, kulimbikitsa thanzi. Kuti mukwaniritse zotsatira, nkofunika kuthetsa vuto lomwe liripo mwa njira yovuta, ndiko kusintha kwa zakudya, kuyamba kusewera masewera ndi kugwiritsa ntchito njira zodzikongoletsera.

Malamulo a zakudya zowononga

Nutritionists amanena kuti kukonza zolakwika za chiwerengero, popanda kusintha pa zakudya zawo, n'kovuta. Zotsatira za mphamvuyi zimadalira pafupifupi 70%. Choyamba, muyenera kuchepetsa kalori yopezeka tsiku ndi tsiku kwa pafupifupi 1200 kcal, koma ndi bwino kupanga mawerengedwe apadera pogwiritsa ntchito machitidwe apadera. Gawo lotsatirali ndi kukonzanso kwa firiji, kumene kuli kofunikira kuthetsa mafuta, mchere, kusuta, okoma, pastry ndi zina zopweteka. Kuonjezeraninso, ganizirani malamulo ofunika kuchepetsa thupi:

1. Idyani zakudya zing'onozing'ono m'magawo ang'onoang'ono. Izi ndizofunika kuti mukhale ndi mphamvu ya kuchepa kwa thupi, kusunga mphamvu ya m'mimba komanso kuchepetsa kuyamwa kwa zakudya.
2. Lamulo lotsatira ndilokuti chakudya cham'mawa ndi choyenera ndipo mndandanda uyenera kukhazikitsidwa pa zakudya zokhala ndi zakudya zovuta kwambiri (50% ya okwana). Komabe palinso puloteni.
3. Chakudya chomaliza chiyenera kuchitika pasanathe maola atatu asanagone. Chisankho choyenera ndi chakudya chamadzulo, mwachitsanzo, kuphatikiza - masamba ndi mapuloteni. Ngati patapita nthawi njala imamveka, imaloledwa kumwera kapu yamadzi.
4. Malamulo a kuchepetsa kulemera amatanthauza kugwiritsira ntchito zakudya zowonjezera mchere : masamba, zipatso ndi tirigu.
5. Zakudyazi ziyenera kukhala zosiyanasiyana, zomwe zimachepetsa chiopsezo cha kuwonongeka, ndi kugwiritsa ntchito mankhwala ovulaza.
6. N'koletsedwa kugwiritsa ntchito kuphika popangira mankhwala, ndikusankha njira zowonjezera zophika.
7. Lamulo lina - likulimbikitsidwa kutsatila ku boma lina, kudya chakudya panthawi imodzimodzi, zomwe zidzakuthandizani kukonza chimbudzi ndikufulumizitsa kagayidwe kamene kagayidwe kake.
8. Ngati mukufunadi kudya musanakagone, ndi bwino kumwa mowa wa mafuta ochepa.

Kodi mungatani kuti muchepetse thupi lokha popanda kuvulaza?

Poipitsa mbiri ya thanzi, yang'anirani chiŵerengero choyenera cha BIO. Izi ndizofunika kuti mukhale ndi thanzi labwino komanso kuti muyambe kulemera. Mukamagwiritsa ntchito mapepala, onetsetsani kuti 30% ya makilogalamu onse ayenera kukhala mapuloteni, kotero 1 kg wolemera ayenera kukhala 1.5 g. Zakudya zambiri ndi chakudya - 60%. Zambiri za ndalamazi ziyenera kukhala zovuta kwambiri. N'zosatheka kukana kwathunthu mafuta ndi kuchuluka kwake sikuyenera kupitirira 10%. Zakudya zothandiza, zakudya zabwino ndi kukana chakudya chovulaza ndizofunikira kuti anthu omwe afuna kulemera azipambana.

Ulamuliro wa Plate wa Kutaya Kwambiri

Anthu ambiri amaganiza kuti mfundo zofunikira zokhudzana ndi ma dietrotiki ndi zovuta, choncho pulogalamu yosavuta inakonzedwa - chakudya cha mbale imodzi. Choyamba, pitani ku sitolo ndikugulitseni mbale yapansi, yomwe imakhala ndi masentimita 20 mpaka 25. Pazakudya zoyamba mungagwiritse ntchito chidebe chakuya mofanana. Zakudya "mbale ya kulemera" ndi zophweka ndipo ziribe malire okhwima, chinthu chachikulu - gawo limodzi silingakhale moposa momwe kuchuluka kwa mphamvuyo kungawonongeke.

Malinga ndi lamuloli, gawani mbaleyi mu magawo anayi ofanana, komwe zakudya ndi mapuloteni, masamba ndi zipatso zilipo. Ndikofunika kusankha chakudya cha zakudya ndi zakudya zochepa zamtundu wa caloric. Onetsetsani kuti mudye mitundu yambiri yamtundu wa nyama ndi nsomba, komanso zakudya zomwe zili ndi makompyuta ovuta. Lamulo lina - musati mulekanitse kuchokera ku zopereka za mkaka wowawasa, koma simungamwe mowa oposa 2 tbsp. Gwiritsani ntchito chakudya m'magawo ang'onoang'ono.

Kumwa mowa mopitirira muyezo

Madzi ndi ofunikira moyo ndi umoyo waumunthu. Ngati simungasunge madzi okwanira, ndiye kuti simuyenera kuwerengera kuchepa kwa thupi, monga momwe zilili zofunika kuti thupi likhale loyeretsa komanso kuyeretsa thupi. Mafuta tsiku lililonse, malinga ndi lamuloli, ndi 2-2.5 malita. Vuto lonse liyenera kugawa magawo ofanana ndikugawa tsiku ndi tsiku. Muyenera kusankha madzi abwino amchere popanda mpweya kapena thaw. Madzi a kulemera kwake amatanthauza kugwiritsa ntchito 1 tbsp. madzi m'mawa pa chopanda kanthu m'mimba, komanso kwa theka la ola musanayambe kudya.

Malangizo a Dietitian - momwe mungatetezere kulemera bwino?

Kuphatikiza pa ndondomeko zomwe takambiranazi, pali malamulo angapo omwe angakuthandizeni kukwaniritsa zotsatira zabwino. Pazigawo zoyamba, pezani diary, komwe mukujambula menyu ndi kuwona zotsatira. Malamulo a dietology - musasokonezedwe pamene mukudya kuti muyankhule kapena kuonera TV, chifukwa simungapitirize kudalira m'mene mudzadyera kawirikawiri. Ndikofunika kuyesa kudya chakudya chilichonse kwa nthawi yaitali.

Izo zatsimikiziridwa kuti kumverera kwa kukhuta kumabwera pakapita mphindi 20. pambuyo pa chidutswa choyamba chodya. Malamulo a kulemera kwake amatanthauza kuti muyenera kusiya zakumwa zoledzeretsa, makamaka, kuchokera ku cocktails ndi ma liqueurs osiyanasiyana. Mowa sikuti ndi kokha kokha, komanso umayambitsa kutupa. Mu golosale, muyenera kupita ndi mndandanda, kuti musagule chilichonse chosasangalatsa komanso mwamtendere . Sikoyenera kuti tigwiritse ntchito zonunkhira zambiri, chifukwa zimayambitsa kudya.

Malamulo oyambirira a kuchepa thupi popanda kudya

Ngati simukufuna kusintha kwambiri chakudya, tengani malangizo othandizira. Kuti muwonetsetse kuti mumadya zakudya zamakono, muyenera kusewera masewera ndikutsogolera moyo wanu. Malamulo a kulemera kwake akuphatikizapo kugwiritsa ntchito njira zodzikongoletsera, mwachitsanzo, wraps ndi massage. Ayenera kuchitidwa nthawi zonse. Gwiritsani ntchito mbale yaing'ono kuti idye, zomwe zingachepetse gawolo. Chofunika kwambiri ndi kugona kwa kulemera, kotero munthu ayenera kugona maola asanu ndi atatu pa tsiku. Ngati simukugona, chilakolako chimakula, ndipo izi ndi njira yeniyeni yodzidyera.