Zakudya zabwino - zikutanthauzanji, mfundo ndi malamulo

Anthu ambiri amangofuna kutaya thupi popanda chakudya choletsedwa, ndipo izi zinatheka chifukwa cha dongosolo latsopano lotchedwa "zakudya zopatsa thanzi". Mfundo yake yaikulu ndi yakuti thupi limadziwa zomwe zimayenera kugwira ntchito bwino, choncho muyenera kumvetsera zokhumba zanu.

Kodi zakudya zopatsa thanzi zimatanthauza chiyani?

Pali zitsanzo zambiri pamene munthu amadzivala yekha ndi zakudya komanso thupi lake, koma salandira zotsatira zake. Izi ndi chifukwa chakuti thupi limangotsutsa malamulo oterowo. Psychology ya kudya kwambiri ndi zakudya zopatsa thanzi zimagwirizana, chifukwa njirayi imalola kugwiritsa ntchito mankhwala onse mu ndalama zomwe thupi liyenera. Zokongola, koma zikuwoneka zosatheka. Stephen Hawks anapereka chakudya chokoma pambuyo podziwa yekha payekha. Iye akunena kuti mukhoza kukwaniritsa zotsatira ngati mutaphunzira:

• kuzindikira zizindikiro za thupi lanu;
• sungani chilakolako chanu;
• kumvetsetsa pamene kuli njala, ndipo pamene pali kudya.

Zakudya zabwino - mfundo ndi malamulo

Pali mfundo zina zomwe zimakuthandizani kuphunzira kumvetsa thupi lanu ndi kuchepetsa kulemera:

1. Kukana kwathunthu chakudya, chifukwa choletsedwa kudya kanthawi kochepa chabe.
2. Musanyalanyaze kumverera kwa njala , chifukwa thupi lingaganize kuti vuto linafika ndipo ndikofunika kuti likhale ndi tsogolo. Kuwonjezera apo, nkofunika kumvetsetsa kuti njala ndi njala ndi zinthu zosiyana. Malamulo a zakudya zopatsa thanzi amachokera pa kugwiritsiridwa ntchito kwa chakudya, ndipo gawolo liyenera kukhala pafupifupi 200 g.
3. Musadye chakudya monga chowopsa chachikulu cholemera. Musadziteteze nokha chifukwa chofuna kudya maswiti, chifukwa thupi limasonyeza kusowa kwa shuga.
4. Chakudya choyenera chimachokera pa kuzindikira kuti munthu ali ndi vuto labwino. Gwiritsani ntchito mlingo kuchokera ku 1 (kumverera kwamphamvu kwa njala) mpaka 10 (kudya kwambiri). Malingaliro ayenera kukhala ofunika pa mfundo zisanu ndi ziwiri.
5. Musati mutenge chakudya cha chisangalalo chachikulu mu moyo. Ndikofunika kukonzanso zinthu kuti mukhale osangalala, osati ochuluka.
6. Zakudya zopatsa thanzi, zomwe malamulo ake ndi osavuta komanso omveka bwino, zimatanthauza kukana kulanda nkhawa ndi chilimbikitso kudzera mu chakudya. Mmalo mwa keke, bwino kugula kavalidwe katsopano, ndi kuchotsa zoipa ndi nyimbo ndi zina zotero.
7. Dzikondeni nokha ndi zovuta zonse, chifukwa mungathe kulemera kokha ndi mtima wabwino.

Zakudya zabwino kapena zakudya zabwino?

Kwenikweni, sikuli bwino kulinganitsa malingaliro awa, chifukwa ali ofanana kwambiri. Chinthuchi ndi chakuti anthu ambiri ali ndi malingaliro olakwika pankhani ya zakudya zoyenera, chifukwa izi siziri zakudya zovuta, koma mfundo ngati munthu ali ndi zothandiza. Njira yothetsera vutoli, malinga ndi akatswiri - zakudya zopatsa thanzi, mndandanda umene umatsatira mfundo za zakudya zabwino. Kufotokozera kokha, ngati mukufunadi kudya Burger yopanda phindu kapena barolole ya chokoleti, ndiye kuti musadzikane nokha zosangalatsa.

Zochita za mphamvu zopanda mphamvu

Zovuta za njira iyi ya zakudya ndizosafunikira kwenikweni, choncho tiyenera kuzindikira kuvutika kokonza chakudya. Wolemba wake sapereka menyu, kotero muyenera kuchita zonse nokha, ndikuwongolera malamulo omwe alipo komanso zofunikira za zakudya zabwino. Ambiri, kufotokoza zolephera za zakudya zopatsa thanzi, zindikirani kuti nthawi zonse muyenera kuyandikira "zakudya zomwe mumazikonda", kuti musadalire pamabambo, chakudya cholimbitsa ndi zina zotero.

Ndondomeko ya zakudya zopatsa thanzi imapangidwira anthu okhwima ndi anzeru omwe ali ndi mphamvu zabwino, amvetsetsa zikhumbo zawo ndi zina zotero. Chosavuta china cha njira iyi ndi kusowa chilango, chomwe chimapangitsa chiopsezo cholephera. Wopanga mapulogalamuyo sanapereke chilolezo pa nthawi, nthawi ndi nthawi ya mphamvu, choncho nthawi zonse nthawi zonse amayesedwa kusiya ndi kudya zakudya zopanda pake. Komanso, palibe chiwerengero chenichenicho, chomwe chiyenera kutsogozedwa ndi anthu omwe akufuna kulemera.

Kodi mungasinthe motani kuti mukhale ndi zakudya zabwino?

Ndi kovuta kuti tipeze gawo loyamba, kotero, kuti tisinthe zakudya zabwino, tikulimbikitsidwa kuganizira malamulo awa:

1. Pali zosowa patebulo, kutetezedwa ku zododometsa zonse, ndiko, TV, intaneti ndi zokambirana pa nkhani zakuya. Zonsezi ziyenera kuganiziridwa pa chakudya.
2. Kusintha kwa chakudya choyenera kumatanthauza kuti muyenera kukhala patebulo pokhapokha mutakhala ndi njala, koma mukakhala ndi zozizwitsa zoyamba, muyenera kutuluka patebulo pomwepo.
3. Sankhani zokonda zanu ndipo musanafunse funso limene ndikufuna ndikudye.
4. Yambani kusunthira zambiri, ndipo zotsatira za zakudya zowonjezereka zidzakhala zabwino kwambiri. Sankhani malangizo mu masewera omwe angabweretse chisangalalo.

Kuchita masewera olimbitsa thupi

Pali ziphuphu zosiyanasiyana zomwe zingathandize kusintha kusintha kusintha kwazatsopano. Ndibwino kuti mupange njala yaumwini. Pogwiritsa ntchito mankhwalawa mwachangu, muyenera kukopera kapena kusindikiza wolamulira, pambali yomwe muyenera kulemba maulendo osiyanasiyana, monga "njala", "wodzaza", "overeaten" ndi zina zotero. Mosiyana ndi maphunziro onse, fotokozani zowawa zanu m'thupi. Patsikuli, ndikofunika kufufuza nthawiyi kuti mudziwe kukula kwa njala.

Mndandanda wa zakudya zopatsa thanzi

Yambani kudya, kuganizira za kumverera kwanu, si kophweka, chifukwa kuchotsa malingaliro pa chakudya ndi kovuta kwambiri. Kuti mupereke zakudya zowonongeka, ndikulimbikitsanso kuti muzilemba zolemba zomwe muyenera kudya ndi zomwe mumamva mukamagwiritsa ntchito. Patapita kanthawi, zingatheke kuti muyambe kufufuza kuti mumvetsetse kuti metabolism ikugwira ntchito, pamene chakudya chimayidwa nthawi yayitali ndipo palikumva kwachisoni, chomwe chimalimbikitsa chilakolako ndi zina zotero. Pitirizani kulemba malingaliro anu mwa kusintha.

Zakudya zopatsa thanzi zowononga

Ndikoyenera kunena kuti si anthu onse omwe amapereka njirayi amathandiza kuchepetsa thupi, popeza si aliyense amene amatha kutsatira molondola mfundo zoyenera zokhudzana ndi zakudya zopatsa thanzi. Kuonjezerapo, tiyenera kukumbukira kuti sikuli koyenera kwa anthu amene amadziwika kuti ndi olemera kwambiri. Kwa iwo omwe ali ndi chidwi chofuna kuchepetsa thupi pa zakudya zabwino, ndizofunika kudziwa kuti zotsatira zabwino zimapezeka ndi anthu omwe amapeza bwino pakati pa chakudya, mapuloteni ndi mafuta . Kusunga malamulo a kudya wathanzi, musaiwale kuti muzikhala ndi zokoma.

Mabuku okhudza zakudya zopatsa thanzi

Ngati muli ndi chidwi ndi njira yoperekera kulemera, ndiye kuti ndi bwino kuwerenga mabuku otsatirawa:

1. Svetlana Bronnikova « Chakudya choyenera. Kodi mungatani kuti musamade nkhawa za chakudya komanso kuchepa thupi ? " Buku lodziwika kwambiri pakati pa anthu omwe akufuna kupeza mgwirizano mu ubale wawo ndi chakudya. Malingana ndi ndemanga, zomwe zimaperekedwa mu ntchitoyi zimathandiza kumvetsetsa nokha ndi thupi lanu ndikusintha malingaliro okhudza chakudya.
2. Evelyn Tribol: buku la Intuitive Nutrition. Njira Yatsopano Yokonzanso Zakudya Zakudya Zakudya . " Wolemba wa ntchitoyi anagwira ntchito pafupi ndi woyambitsa izi. Bukuli limakuthandizira kuyang'ana zakudya zanu mosiyana, kuphunzira mwanzeru komanso louziridwa kukhala moyo.
3. Dr. Mazourik « Chakudya choyenera. Kodi zatsimikizika bwanji kuchepetsa kulemera? ". Mlembi wa bukuli pa chitsanzo chake akufotokozera m'mene adasinthira zizolowezi zake ndikudya thupi. Mapepala omwe amapezeka m'zinenero zofikira amatha kufotokozera njira zopezera njala ndi kukhuta, ndi malamulo ena a zakudya zopatsa thanzi. Wolembayo amaganizira za vuto la kudya kwambiri.