Chakudya, chomwe chimatchedwa "chogudubuza", ndi cholimba, koma panthawi imodzimodziyo ndi othandiza. Njira imeneyi yochepetsera thupi imaperekedwa chifukwa simukuyenera kusiya kudya zakudya zomwe mumazikonda zomwe zimavulaza, koma kuchepetsa nambala yawo.
Zakudya "Zowonongeka" - ndizochuluka bwanji?
Kuti mudziwe zogwira mtima za njira yolemetsa yoperekedwayo, maphunziro anachitidwa ndi kuyankhulana ndi amayi a mibadwo yosiyanasiyana ndi zovuta. Pafupifupi 80% adanena kuti chakudya "chogwedeza kwambiri", zomwe zotsatira zake zimadalira zinthu zambiri, ndizothandiza, ndipo zimakhala zovuta kuziwona masiku oyambirira okha. 12% mwa anthu omwe anafunsidwa adanena kuti zinali zovuta kwa iwo, koma zotsatira zake zinakwaniritsidwa. Amayi 8% okha amatsimikizira kuti thanzi lawo likuipiraipira, ndipo nthawi zonse amavutika ndi njala. Kawirikawiri, chakudya cha "Roller Coaster" chimataya pafupifupi 7 kg.
Zakudya "Zowonongeka" - zosankha
Njira yowonongeka ikuphatikizapo njira zingapo za zakudya, zomwe zimasiyana wina ndi mzake mwa mphamvu yamtengo wapatali ndikupita. Phindu lalikulu ndi chifukwa chakuti menyu angapangidwe mwaulere, kupatsidwa malamulo ndi caloric zomwe zili tsiku lililonse. Poyesera kukwaniritsa kufunika kwa mphamvu yamtengo wapatali, ambiri amakana kwathunthu, koma izi ndi kulakwitsa komanso kuti asapitirire thanzi labwino, m'pofunika kuti mukhale ndi zakudya zowonjezera 2 tbsp. spoons wa mafuta abwino masamba. Ndikofunika kumwa pafupifupi malita 1.5 a madzi tsiku lililonse.
Kuphatikizirapo chakudya cha "Roller Coaster" cha 600 kcal, 900 ndi 1200 pa tsiku. Masiku oyambirira adzakhala ovuta kwambiri, chifukwa mphamvu yamagulu ya zakudya imakhala pazomwe zimakhala zochepa. Mapulani a zakudya akuwoneka ngati awa: masiku atatu oyambirira chakudya chimaphatikizapo 600 kcal, masiku anayi kwa 900, masiku asanu ndi awiri a 1200, ndiyeno masiku ena atatu kwa 600 ndi anayi ndi 900. Izi zimatuluka mu caloric zomwe zimatsimikizira kuti dzina la zakudya zowonjezera limaperekedwa.
Kudya Martin Katan "Kupuma Kokwera"
Musanagwiritse ntchito zakudyazi, ndikofunika kuganizira zoopsa zomwe zingakhalepo komanso kutsutsana. Akatswiri ambiri amakhulupirira kuti chakudya cha Martin Katan, ndi choopsa, chifukwa kuwonongeka kwadzidzidzi mu caloriki kungayambitse thupi. M'masiku oyambirira, pafupifupi aliyense amakumana ndi zofooka, mutu, chizungulire ndi kusowa tulo, ndipo izi zimakhala chifukwa cha kusowa kwa mphamvu. Ngati vutoli liri lolimba, ndi bwino kusiya kutayika kotereku. Zakudya za "Roller Coaster" zimatsutsana ngati zili ndi vuto la m'mimba, amayi omwe ali ndi pakati ndi omwe akuyamwitsa.
Zakudya "American roller coaster" - menyu
Ngati mukufuna kufulumira kuthana ndi vuto la kulemera kwakukulu , tikulimbikitsanso kuti musamangoganizira za mtengo wa caloric tsiku lililonse, komanso kuti musankhe zinthu zothandiza. Pewani zakudya zokazinga, kusuta, kuphika, okoma, mafuta ndi zina zotero. Zakumwa ndi zakumwa zoledzeretsa ndizovulaza. Ngati mukumva njala yambiri, ndiye kuti zakudya za Gorki zimalola kugwiritsa ntchito zakudya zopanda zakudya, zomwe muyenera kugwiritsa ntchito pafupifupi magalamu 400 a ndiwo zamasamba kapena zipatso, zomwe zimakhala ndi madzi ambiri, kotero kuti mafuta awo ali otsika. Izi zikuphatikizapo nkhaka, mavwende, udzu winawake, maapulo ndi ena.
Ndibwino kuti muphike chakudya molondola, kuthetsa kuphika ndi kukotcha mafuta. Ndi bwino kusiya mchere, m'malo mwa mankhwala. Palibe choletsa kugwiritsa ntchito tiyi ndi khofi, koma sangathe kuika shuga ndi kirimu. Kudya sikuyenera kukhala patadutsa maola atatu musanagone, choncho khalani ndi zochitika zanu tsiku ndi tsiku. Ngati pali chilakolako chopirira kulemera kwakukulu, ndiye kuti njirayi ikhoza kubwerezedwa, koma pasanathe miyezi itatu.
Zakudya "Zowonjezera" ndi masewera
Imodzi mwa malamulo a kuperewera kwa kuperewera kwa thupi ndi kuphatikiza zakudya zopatsa thanzi komanso zochita masewera olimbitsa thupi, koma pankhaniyi ndikofunikira kulingalira mbali zina. Popeza mndandanda uli ndi calorie yochepa, katundu wowonjezereka amaletsedwa, mwinamwake zingakhale zovulaza thanzi. Simungathe kuchita nawo masewera olimbitsa thupi, kusambira, kuthamanga ndi kugwiritsa ntchito zina zoopsa za cardio-opaleshoni. Zakudya za masewera ku America zimaphunzitsa maphunziro m'madera otsatirawa: kuyenda, kukwera masitepe, pilates ndi yoga.