Ambiri aife tawerengapo buku logulitsidwa kwambiri la Chinsinsi, lomwe limati pamene timayang'ana kwambiri pa zomwe sitikufuna, timapezanso zomwe sitikuzifuna. Zokhumudwitsa! Makamaka pankhani ya kuyesa kwathu kuwonda, kuyesa izi, izo kapena zakudya zina zoonda. Amayi ena amangokhalira kudya zakudya chifukwa mwachiwonekere, kulemera kwawo koyenera sikungatheke. Palibe chauzimu pa izi. M’pake kuti tikamaganiza kuti sindingakhale ndi kekeyo, m’pamenenso maganizo athu amayang’ana kwambiri kekeyo, m’malo momangoganizira za thanzi lathu. tchati cha zakudya . Chilakolako chimawonjezeka pokhapokha ngati titamwa ... ndiyeno timadzimva kuti ndife olakwa.
Malangizo osavuta opangira tchati chazakudya kuti muchepetse thupi:
imodzi. Malangizo Ochepetsa Kunenepa - Kudya Kapena Kusadya?
awiri. Langizo Lochepetsa Kuwonda - Dongosolo Lazakudya Loyenera la Indian
3. Indian Balanced Diet Plan for Kuonda
Zinayi. Tchati Chakudya Chachitsanzo Chochepetsa Kuwonda
5. FAQs pazakudya pakuchepetsa thupi
Malangizo 1 Ochepetsa Kunenepa - Kudya Kapena Kusadya?
KWA ndondomeko ya zakudya amatikumbutsa kuti tili pazakudya; zomwe zimabweretsa kudzimva kuti ndikumanidwa. Ndibwino kuti mutchule tchati chodyera bwino kapena kudya zakudya zolimbitsa thupi. A kadyedwe kopatsa thanzi zomwe mungathe kuzisamalira, popanda kuopa chakudya nthawi zonse komanso kuwerengera kalori, ndi chinthu chokhacho chomwe chingabweretse kuchepa kwamuyaya kwa amayi, omwe amakonda kukhala ndi mafuta ambiri kuposa amuna chifukwa chachilengedwe.
Tip 2 Kuchepetsa Kunenepa - The Indian Balanced Diet Plan
Zomwe muyenera kuphatikiza mu tchati chopatsa thanzi a.k.a. tchati chodyera chathanzi? Siziyenera kukhala zophukira ndi saladi zokha, ngakhale izi ndi zabwino kwa inu. Katswiri wodziwika bwino wazakudya komanso thanzi labwino Rujuta Diwekar adauza omvera ake kamodzi kuti chakudya chomwe munthu adakulira ndi chakudya chomwe thupi limayankha bwino. Chifukwa chake, kwa azimayi aku India, chomwe chimagwira ntchito bwino pakuchepetsa thupi kwamuyaya ndi Indian Balanced diet Plan .
1. Pangani zosintha zazing'ono
Chepetsani zakudya zosungidwa m'matumba; nthawi zambiri amakhala ndi sodium, zomwe zingayambitse kutupa ndi a chiopsezo chachikulu cha matenda a mtima . Ngati n'kotheka, idyani zokolola zatsopano, monga momwe timachitira nthawi zonse ku India, ndipo pangani madzi anu poponya zipatso zodulidwa ndi masamba mu blender. Chotsani zoyera (mpunga, shuga, mkate) ndikupita ku bulauni. Sankhani ufa wa tirigu woyengedwa bwino.
2. Idyani zipatso zanyengo
Idyani zipatso zanyengo zamsika zamsika m'malo mwazogulitsa kunja zomwe zapezeka nyengo yake. Zipatso za nyengo nthawi zambiri zimakhala ndi zinthu zambiri zomwe thupi limafunikira pa nthawi imeneyo ya chaka, mwachitsanzo. magwava ndi malalanje, omwe ali ndi Vitamini C wochuluka, amabwera kumsika nthawi yozizira, panthawi yomwe mukufunikira vitaminiyo kuti muteteze ku chimfine.
3. Sakanizani mwachangu m'malo mokazinga kwambiri
Samosa yanthawi zina sikusokoneza dongosolo lanu lochepetsa thupi, koma tsiku ndi tsiku, kusonkhezera-kuwotcha ndi lingaliro labwino kwambiri kuposa kukazinga mozama, chifukwa mutha kusunga ma calorie otsika osapereka kukoma.
4. Kuchulukitsa kuchuluka kwa kagayidwe kachakudya
Idyani kangapo kakang'ono patsiku. Izi zimapatsa thupi chitsimikizo mobwerezabwereza kuti chakudya chochuluka chikubwera - chimasiya kusunga zopatsa mphamvu ndikuwotcha mafuta mosangalala. Chakudya chaching'ono si thumba la khofi wa crisps ndi ogulitsa makina; chipatso chake, kapena gawo laling'ono la njira zosakaniza (zipatso zouma ndi mtedza wopanda mchere), kapena mbale yaying'ono ya daal yokhala ndi roti, kapena mbale ya oats.
5. Chitani maphunziro opepuka
Izi zimapanga kamvekedwe ka minofu, kupatsa thupi mawonekedwe owoneka bwino, ndikuwonjezera kuchuluka kwa metabolic. Kulimbitsa thupi tsiku ndi tsiku kokhala ndi zolemera zopepuka - kumapangitsa kukhala kolimbitsa thupi kocheperako, ngati simungathe kuchita zambiri - kumapangitsa thupi kupitiriza kuyatsa zopatsa mphamvu mukasiya kuchita masewera olimbitsa thupi. Ngakhale mphindi 5-10 patsiku ndizabwino kwambiri kuposa chilichonse. Sizitenga zambiri kukonzanso moyo wanu ndikupeza zokhazikika kuwonda . Ganizirani za kulemera kwake kwangwiro, kopangidwa ku India.
Indian Balanced Diet Plan for Kuonda
Tchati Chakudya Chachitsanzo Chochepetsa Kuwonda
7am: Madzi a mandimu m'madzi ofunda; kachidutswa kakang'ono ka ginger wonyezimira (kuti titafunidwe).
8am: Chakudya cham'mawa chopangidwa mwatsopano ndi chimanga chokhala ndi ulusi wambiri monga oats ndi bajra, wothira ndi supuni yambewu yafulakisi; kapu ya mkaka kapena mbale ya curd; chipatso chimodzi, mwachitsanzo. papaya.
10.30am: Pafupifupi theka la amondi ndi mtedza wina.
1pm: Saladi ndi mbale mafuta a azitona kudontha pa izo; mbale yaing'ono ya mpunga wofiira ndi masamba okazinga; roti imodzi yokhala ndi daal.
3pm: Kapu ya chaas ndi nthochi.
5pm: Kapu ya tiyi wobiriwira, ndi mabisiketi awiri a multigrain.
7pm: Mbale yaing'ono ya mphukira, kapena chithandizo chochepa kwambiri cha zipatso zouma.
8pm: Mbale ya daal, ma cubes angapo a kanyumba tchizi, rotis awiri, sauteed masamba.
10pm: Kapu yaing'ono ya mkaka wofunda. N.B. Tchati cha kadyedwe kameneka kakuchepetsa thupi ndi cholinga chowonetsera.
FAQs pazakudya pakuchepetsa thupi
Q: Kodi chakudya cha 1,200-calorie ndi chiyani?
KWA: 1,200- calorie zakudya ndi tchati chazakudya chopangidwa mwapadera kuti chikuthandizeni kuchepetsa thupi. Lingaliro lazakudyazo ndikudya zopatsa mphamvu m'njira yocheperako komanso kuyang'anira kuchuluka kwa ma calories tsiku lililonse. Zimayamba ndi a chakudya cham'mawa chokhala ndi mapuloteni ndi cholinga chodya ma calories 200 mpaka 350. Chakudya cham'mawa chiyenera kukhala chochuluka ndi mapuloteni ndi fiber. Zakudya zamkaka ndi zipatso ndi njira yabwino yopitira. Chakudya chamasana chiyenera kukhala chathanzi ndi masamba, mbewu zonse ndi mapuloteni, ndi cholinga chodya ma calories 300 mpaka 350 pa nkhomaliro. Chakudya chonse chamadzulo chiyenera kukhala ma calories 400 mpaka 500, ndipo kuti mudzaze ma calorie anu onse, idyani zokhwasula-khwasula tsiku lonse lomwe liyenera kukhala pakati pa 50 - 100 calorie.
Q: Kodi munthu amawonda bwanji ndi tiyi wobiriwira?
KWA: Tiyi wobiriwira amadziwika kuti ndi othandiza pothandiza anthu kuchepetsa thupi. Kafeini wofatsa mu tiyi wobiriwira amagwira ntchito ngati cholimbikitsa pakuwotcha mafuta. Ilinso ndi ma antioxidants ambiri omwe amathandizira kagayidwe kachakudya komanso chitetezo chokwanira. Njira yabwino yochitira izi ndikukhala ndi makapu 4 mpaka 5 patsiku, kuphatikiza mapindu ochepetsa thupi, zimakupangitsani kukhala otsitsimula komanso amphamvu tsiku lonse.
Q: Chifukwa chiyani zakudya zanga sizikugwira ntchito?
KWA: Ngakhale mungaganize kuti mukuyenda bwino ndi zakudya zanu, pali zinthu zomwe mukuchita zolakwika zomwe sizikuthandizani kutaya ma kiloswo. Poyamba, kulumpha chakudya ndipo kusadya mokwanira sikuthandiza konse. Ndikofunikira kuti ma calorie anu azidya moyenera ndikuwonetsetsa kuti mumatsatira a tchati cha zakudya zama protein . Kukhala wopanda carb kapena wopanda mafuta si njira yabwino ndipo sikoyenera chifukwa kumakulepheretsani kukhala ndi zakudya zomwe mukufunikira kuti mukhale ndi mphamvu. Onetsetsani kuti mumadya zopatsa mphamvu zokwanira tsiku lililonse, ndipo yang'anani pakudya kadzutsa kopatsa thanzi. Sinthani zakudya zanu za kola ndi tiyi wobiriwira ndipo mutha kuyamba kuwona zotsatira zake.
Q: Kodi munthu amawonda bwanji ndi tiyi wobiriwira?
KWA: Tiyi wobiriwira amadziwika kuti amathandiza anthu kuchepetsa thupi. Kafeini wofatsa mu tiyi wobiriwira amagwira ntchito ngati cholimbikitsa pakuwotcha mafuta. Ilinso ndi ma antioxidants ambiri omwe amathandizira kagayidwe kachakudya komanso chitetezo chokwanira. Njira yabwino yochitira izi ndikukhala ndi makapu 4 mpaka 5 patsiku, kuphatikiza mapindu ochepetsa thupi, zimakupangitsani kukhala otsitsimula komanso amphamvu tsiku lonse.
Q: Ndi masewera otani omwe muyenera kuchita mukamadya zakudya zochepetsera thupi?
KWA: Ngati muli m'magawo ambiri ochitira masewera olimbitsa thupi, pitilizani nawo. Ganizirani pakuchita zambiri za cardio ndi masewera olimbitsa thupi . Sikoyenera kusayina membala wa masewera olimbitsa thupi ndikukhala wokhazikika ndikuchita masewera olimbitsa thupi, koma masewera olimbitsa thupi monga kuthamanga, kudumpha, kusewera masewerawa ndi othandiza mukamacheza. Kuonda zakudya . Ndikofunika kuti mukhale ndi thanzi labwino muzakudya zanu komanso kuchita masewera olimbitsa thupi.
Mukhozanso kuwerenga wangwiro chakudya chamagulu tchati kukhala wathanzi .
