Njira Zowotcha Ma calories Ndi Zosintha Zazing'ono

Kutaya thupi sikovuta komanso koopsa monga momwe zikuwonekera. Sikoyenera kutsatira ndondomeko ya zakudya kuti muchepetse thupi. Ngakhale ndi kusintha kosavuta m'moyo wanu mukhoza kuchepetsa thupi popanda kudya.

Zomwe muyenera kuchita ndi izi ndikupanga moyo woyenera pakuwonda. Mutha kuwotcha mafuta m'thupi mwanu mwa kusintha zomwe mumadya. Sinthani kadyedwe kanu kuti mupereke 100 g kapena 200 g patsiku kuti muchepetse thupi pang'onopang'ono komanso kuti musatsatire zakudya zina.

Osataya thupi mwachangu. Mphamvu ya Yo-yo M'malo motaya 2 kg m'miyezi iwiri, taya 10 kg m'miyezi iwiri. 

Mukamawerengera zopatsa mphamvu zanu za tsiku ndi tsiku, mutha kutaya 270 kg yamafuta pamwezi pochepetsa ma calories 1 patsiku. Ndi zosintha zosavuta komanso zazing'ono, mutha kutaya ma calories 270 mosavuta.

Nawa malangizo osavuta ochepetsera thupi ndikusintha pang'ono m'moyo wanu. Mudzadabwa kuona momwe kulili kosavuta kuonda popanda kutsatira pulogalamu inayake ya zakudya.

- Yambani tsiku ndi kadzutsa. Tsiku ndi tsiku kudya chakudya cham'mawa Ndipo kupanga chizoloŵezicho kudzakulepheretsani kudya zopatsa mphamvu zambiri masana. Osadumpha chakudya cham'mawa, onetsetsani kuti mwachita. Mudzakumana ndi mphamvu zomwe mukufunikira masana kuchokera ku chakudya cham'mawa ndipo simudzamva njala kwambiri pa nkhomaliro.

- Dzira Ndi chakudya chopatsa thanzi komanso chokhutiritsa. Chenjerani ndi mazira omwe amadya chakudya cham'mawa. Koma yolk imakhala ndi zopatsa mphamvu zambiri. Mutha kusankha azungu a dzira pokonzekera omelet.

- Bweretsani mkaka wonse ndi mkaka wosakanizidwa pang'ono kapena wosanjikiza. Mkaka wothira ndiye chinsinsi cha kuwonda.

- Chepetsani zopatsa mphamvu poyika tchizi pa sangweji yanu m'malo mwa mayonesi. Idyani zakudya zopanda mafuta ochepa kuti muchepetse zopatsa mphamvu zonse.

- Osasankha chakudya chofulumira chokhala ndi zopatsa mphamvu zambiri. Khalani ndi chizoloŵezi chodyera kunyumba kuti mupewe zakudya zopanda thanzi. Ngati mukupita kukadya, idyani msuzi m'malo mwa hamburger yamphamvu kwambiri.

- Sankhani zakudya zopatsa thanzi. M'malo mwa zokhwasula-khwasula zopatsa mphamvu zambiri m'moyo wanu ndi zipatso ndi ndiwo zamasamba. Zipatso ndi ndiwo zamasamba ndizochepa kwambiri zama calorie ndipo zimakupangitsani kumva bwino m'maganizo.

- Pewani zakumwa zoledzeretsa. Idyani timadziti tachilengedwe m'malo mwa zakumwa zakumwa.

- Chepetsani zakudya zanu. Chepetsani kuchuluka kwa zomwe mumadya pa chakudya chilichonse. Idyani mbale imodzi m'malo mwa ziwiri, kapena chepetsani mbale yanu. Lekani kudya mukakhuta.

Chifukwa chachikulu chonenepa ndi kudya pakati pa chakudya. mzimu wanu zokhwasula-khwasula kwa madzi mukatunga. Kumwa madzi kumachepetsa chilakolako chanu.

- Konzani zokhwasula-khwasula zathanzi. Khalani ndi zokhwasula-khwasula monga zipatso, ndiwo zamasamba ndi mtedza zomwe mungadye kunyumba ndi kuntchito. Mukakhala ndi njala, muzidya m’malo mwa tchipisi kapena chokoleti.

- Chepetsani kudya zakudya zosinthidwa. Gwiritsani ntchito ufa wosalala m'malo mwa ufa woyera. Kuti muchepetse thupi, ndikofunikira kudya zakudya zambewu moyenera. Pasitala wa tirigu wonse, mpunga wofiirira, Anagulung'undisa oats kukhala kusankha kwanu.

- Siyani sosi monga mayonesi, ketchup, kuvala saladi, msuzi wa tsabola wotentha. Amakhala ndi ma calories owonjezera. Konzani zakudya zanu ndi zokometsera m'malo mwa sauces.

- Chepetsani kumwa mowa. Zakumwa zoledzeretsa zimakhala ndi ma calorie ambiri.

- Gwiritsani ntchito mwayi uliwonse kuyenda. M'malo moyendetsa galimoto kupita kuntchito, kuyenda, kapena kuyimitsa galimoto yanu patali pang'ono ndikuyenda. Ngakhale kuyenda poyankhula pa foni. Dzipezereni pedometer ndipo mukufuna kutenga masitepe 10000 tsiku lililonse. Palinso mapulogalamu omwe amachita izi.

- Osadya atayimirira.

- Idyani katatu, koma osadzaza m'mimba mwako. Chepetsani magawo anu.

Kumwa tiyi kumathandiza kwambiri pakuwotcha ma calories. Imwani makapu osachepera atatu a tiyi patsiku.

- Idyani wathanzi kuntchito. Samalani kuti musamadye ku malo odyera. Konzekerani chakudya chamasana kunyumba ndikupita kunyumba kuti mukatenge. Choncho, inu mukhoza kudya wathanzi ndi kuyenda.

- Kusambira ndi ntchito yabwino kwambiri yowotcha zopatsa mphamvu. Mutha kutenga izi ngati zosangalatsa.

- Anthu amakonda kudya pamaso pa TV kapena kompyuta madzulo. Njala yosalamulirika imachitika pamene mkwiyo, mantha, chisangalalo, kapena kukhumudwa kwabuka. Zikatero, khalani kutali ndi firiji. Kuti muchepetse njala yanu, chitani zinthu zomwe zingakupangitseni kuiwala.

- Osakhala m'malo amdima, onerani TV pamalo owala, osati mumdima. Yesani kugona ola limodzi madzulo.

- Kuwala kwa masana ndi kuwala kumathandizira kuwongolera chikhumbo chanu chofuna kudya. Chifukwa chake onetsetsani kuti mumathera mphindi 20 kunja kwa tsiku. Yendani ngati nkotheka.

- Idyani zakudya zomanga thupi zochepa pa chakudya chilichonse. mapuloteni Popeza zipangitsa kuti m'mimba mumve kukhuta, zimasokoneza chikhumbo chanu chofuna kudya kwa nthawi yayitali. Pewani mowa, buledi ndi chakudya.

- Idyani zakudya zanu pang'onopang'ono. Kudya pang'onopang'ono kumapangitsa kuti ubongo utumize zizindikiro za kukhuta ndikukupangitsani kudya pang'ono.

- Musakhale ndi chakudya chowonjezera mufiriji yanu. Sungani zomwe mudzagwiritse ntchito muzakudya. Chifukwa chake, simudzawononga ndalama, ndipo mudzachotsa chifukwa chodyera.

- Mverani nyimbo zomwe mumakonda mukafuna kudya pakati pa chakudya. Malo omwewo a ubongo wanu amalimbikitsidwa mukamamvera nyimbo kapena mukamadya.

- Ngati ndinu m'modzi mwa omwe sangathe kusiya chokoleti, mutha kudya madzulo aliwonse, pokhapokha ngati ndi kachidutswa kakang'ono. Kusankha zowawa ndikwabwino kwa pulogalamu yanu yathanzi komanso kuwonda.

- Imwani madzi pafupipafupi. Ndi yabwino kupondereza kumverera kwa njala.

- Yang'anani tulo. Mosiyana ndi zimene anthu ambiri amakhulupirira, kusowa tulo kumawonjezera chilakolako chanu. Maola 6-8 pa tsiku ndi nthawi yabwino yogona. Pogona mokwanira, mudzapeza mphamvu zomwe mungapeze kuchokera ku chakudya mukagona.

Kulima ndi njira yabwino kwambiri yowotcha ma calories. Kugwira ntchito m'munda kwa ola limodzi kumakupatsani mwayi wowotcha ma calories 1.

- Kuchita ntchito zapakhomo ndi njira ina yowotcha zopatsa mphamvu. Khalani otanganidwa pamene mukugwira ntchito zapakhomo.

- Kudumpha ndi masewera osangalatsa komanso ochita masewera olimbitsa thupi. Kudumpha chingwe kwa ola limodzi kumakupatsani mwayi wowotcha ma calories 1.

- Osagwiritsa ntchito elevator, kukwera masitepe. Kwerani masitepe awiri nthawi. Chifukwa chake mumawotcha mafuta ochulukirapo kawiri.

- Khalani kutali ndi malingaliro oipa. Chotsani lingaliro loti musaonde m'maganizo mwanu ndikupitirizabe. Kuonda kumathera mu ubongo. Choyamba, muyenera kukhulupirira kuti mudzaonda ndipo muyenera kudzilimbikitsa kuti muyesetse pankhaniyi.

- Gwirani ntchito kuti maloto anu akwaniritsidwe. Kuchita bwino pantchito yanu kumakulepheretsani kudya.

- Pitani ku konsati kapena kanema m'malo modzipindulitsa ndi chakudya pazomwe mwakwaniritsa.

Zoyenera Kudya Kuti Muchepetse Thupi?

Zomwe mumadya ndizofunikira monga momwe mumadya kuti muchepetse thupi. Pali zakudya zina zomwe; Ukadya, umasungabe kukhuta ndipo suona kufunika kodya kwambiri.

Izi ndi zakudya zomwe zimakhala ndi mapuloteni, zimakhala ndi fiber, zimakhala ndi mafuta abwino, ndipo sizingakupangitseni njala mutangodya. “Tidye chiyani tikafooka? Kwa iwo omwe amafunsa, mndandanda wotsatirawu udzakhala chitsanzo.

Ndi Zakudya Zotani Zomwe Ndiyenera Kudya Kuti Ndionde?

Msuzi wa Peanut

peanut butterLili ndi 8 magalamu a mapuloteni komanso mpaka 4 magalamu a fiber pa kutumikira, kotero ndi chakudya chodzaza.

Nkhuku

Kupereka ma antioxidants owonjezera chitetezo chamthupi komanso fiber ndi mapuloteni opangidwa ndi zomera nandolo; Ndi chakudya chomwe mungakonde mukamaonda chifukwa chimakusungani.

Dzungu

Amapereka ulusi wambiri kuposa quinoa komanso potaziyamu wochulukirapo kuposa nthochi dzungu Ndi chakudya chopatsa thanzi komanso chimodzi mwazinthu zomwe ziyenera kudyedwa panthawi yochepetsera thupi.

nandolo

mbale nandoloLili ndi 8 magalamu a mapuloteni komanso kuchuluka kwa zakudya zokhutiritsa. Amapereka kuchuluka kwa vitamini C tsiku ndi tsiku, komanso mchere monga magnesium, potaziyamu ndi chitsulo.

Tuna

TunaNdi gwero la mapuloteni ndi omega-3. Choncho, zimathandiza kuchepetsa chilakolako chanu mwa kukhala wokhuta.

Salimoni

Salimoni Ndi mafuta a polyunsaturated acids, mchere ndi omega-3, ndi chakudya chamadzulo chabwino. Vitamini D yomwe imapezeka mu salimoni imathandiza kuchepetsa chiopsezo cha matenda aakulu komanso imakwaniritsa 6% ya tsiku ndi tsiku la vitamini B25.

mbatata

mbatata Ndi gwero labwino kwambiri la potaziyamu. Chifukwa cha fiber yomwe ili nayo, imakuthandizani kuti mukhale odzaza. Komabe, pewani kugwiritsa ntchito mbatata yokazinga.

Zakudya Zowola

Monga yogurt, kefir, ndi sauerkraut zakudya zofufumitsaLili ndi ma probiotics, mabakiteriya ochezeka m'matumbo omwe amalimbitsa chitetezo chamthupi, amawongolera magwiridwe antchito am'matumbo ndikuchepetsa kutupa. 

Zatsimikiziridwa ndi kafukufuku kuti ma probiotics amathandiza kuchepetsa thupi.

Mtedza

Mtedzaali ndi mafuta ambiri a monounsaturated, omwe ndi opindulitsa pa thanzi la mtima ndikuthandizira kuchepetsa thupi. Komabe, popeza mtedza wamtundu uliwonse uli ndi zopatsa mphamvu zambiri, ndikofunikira kusamala ndikuwongolera magawo mukudya.

Zipatso

strawberriesZipatso monga raspberries, raspberries, ndi mabulosi akuda zimakhala ndi fiber zambiri ndipo zimakhala ndi shuga wocheperapo kusiyana ndi zipatso zambiri. Pachifukwa ichi, ndi chisankho chabwino kuti muchepetse thupi.

mafuta

mafuta owonjezera a azitona Mafuta opangidwa ndi masamba monga mafuta opangira masamba amapangitsa kuti munthu azimva kukhuta komanso amathandizira kuchepetsa thupi.

Dzira

Chakudya cham'mawa chokhala ndi mapuloteni ambiri, makamaka ndi mazira, chimathandizira kuchepetsa mafuta am'mimba.

Nyemba ndi mphodza

Monga nyemba ndi mphodza nyemba, fiber ndi masamba mapuloteni, mchere ndi mavitamini B. Nthawi zambiri, amathandizira kupanga thupi lochepa thupi.

mkaka

Malinga ndi kafukufuku, zakudya zomwe zili ndi calcium zimapereka kuchepa kwa chiuno. Mkaka ndi chakumwa chokhala ndi calcium yambiri. Sankhani mkaka wopanda mafuta ambiri.

Masamba Obiriwira Obiriwira

Monga sipinachi, broccoli masamba obiriwiraNgakhale kuti ali ndi ma calories ochepa, ndi zakudya zopatsa thanzi.

peyala

olemera mu mafuta a monounsaturated avokadoKuchepa kwa chiuno chozungulira kunadziwika mwa omwe amadya yucca nthawi zonse.

nthochi

wolemera mu potaziyamu ndi magnesium nthochiili ndi ma prebiotic okhala ndi zomera, omwe amadyetsa mabakiteriya a probiotic m'matumbo.

tomato

tomato, bowa, kaloti, nkhaka zimathandiza hydration ya thupi chifukwa cha madzi awo ambiri. Madzi owonjezera amachepetsa edema chifukwa cha mchere wambiri.

Zipatso

Potaziyamu mu zipatso za citrus amalimbana ndi kutupa, pomwe ma antioxidants amachepetsa kutupa komwe kumachitika chifukwa chosungira mafuta m'mimba.

anyezi

Adyo, anyeziMasamba monga leeks ndi anyezi wobiriwira amapereka ulusi wa prebiotic. Mutha kugwiritsa ntchito masamba athanzi komanso ocheperako muzakudya zamitundu yonse.

Mbatata

Wolemera mu potaziyamu ndi beta-carotene mbatataIli ndi mawonekedwe a ulusi ndipo imachepetsa kutupa.

Zitsamba ndi Zonunkhira

Mitundu yambiri ya zitsamba ndi zokometsera zomwe mungagwiritse ntchito pokometsera zakudya zimachepetsa kutupa mwa kuchepetsa mphamvu ya sodium. Lili ndi zotsatira zofatsa za diuretic zomwe zimathandiza kuchotsa madzi ochulukirapo m'thupi. Basilmasamba a coriander, rosemary, sage, tarragon, timbewu tonunkhira, thyme, Black tsabola ndipo paprika ndi zina mwa zitsamba ndi zonunkhira.