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Kuchepetsa thupi ndikudzipereka kumafuna kusintha kwakukulu pamoyo wanu. Chifukwa muyenera kuwotcha ma calories 3500 ochulukirapo kuti muchepetse 1 pounds. Kuchepetsa thupi sichinthu chophweka, koma sizitanthauza kuti muyenera kukhala ndi chakudya nthawi zonse kuti muchepetse thupi.
Kuchepetsa zopatsa mphamvu ndi njira yabwino yokwaniritsira zomwe mukufuna. Izi zikutanthauza kuti, zimangokhala zopanga swaps ndikukhala ndi zizolowezi zabwino zomwe zimakhazikika kwa nthawi yayitali, m'malo mongodzipulumutsa.
Kuwotcha makilogalamu 200 kapena 500 patsiku mwina sikuwoneka kophweka, koma kulinso kovuta. Pofuna kukutsogolerani, tapanga njira zingapo zosavuta kudula zopatsa mphamvu 200 patsiku.
Chifukwa chake, yang'anani kuti mudziwe za njira zosavuta kudula ma calories 200 patsiku ndikuyamba kugwiritsa ntchito zomwezo.
Sankhani Khofi Wakuda
Kapu ya latte yokhala ndi shuga wowonjezera imakhala ndi zopatsa mphamvu 220, pomwe chikho cha khofi wakuda chili ndi ma calories 2. Mukamwa makapu awiri a khofi ndi chotsekemera, mukuwonjezera pa ma calories. Mukupulumutsa ma calories osachepera 500 mukasinthira ku khofi wakuda.
Tafuna Zakudya Zako Pang'onopang'ono
Kutafuna kuluma kulikonse kawiri kuposa momwe mumachitira nthawi zonse kumakuthandizani kuti mukhale omva bwino komanso osamva njala pambuyo pake. Kafukufuku akuwonetsa kuti mutha kuchepetsa zomwe mumadya pachakudya chilichonse kuchokera pa 100 mpaka 120 calories pothetsa pafupifupi 400 calories. Ndipo mwanjira iyi, mutha kukhala okhutira pazakudya zochepa.
Kuthetsa Ludzu Lanu Ndi Madzi A mandimu M'malo mwa Soda
Inde, nthawi ina mukadzamva ludzu, musatenge botolo la soda. M'malo mwake, imwani kapu yamadzi atsopano a mandimu. Mudzasunga ma calories pafupifupi 200 pa kola kapena koloko iliyonse yomwe mungadumphe. Sinthanitsani zakumwa zoziziritsa kukhosi zitatu patsiku ndipo muzitha kuchotsa ma calories 500.
Kuphika Zakudya Zanu Kunyumba
Kafukufuku adapeza kuti anthu omwe amaphika chakudya kunyumba amadya ma calories 140 poyerekeza ndi anthu omwe adayitanitsa, kudya, kapena kuwotcha zakudya zophika kale. Pangani chakudya chanu cham'mawa ndi chamasana ndipo mudzakhala mukuyandikira zoperewera za kalori 500.
Galasi La Vinyo
Galasi limodzi la vinyo lili ndi makilogalamu 125-150, ndiye ngati mungadule magalasi 4 a vinyo ndi magalasi awiri. Mutha kudzisungira chakudya chokwanira chokwanira.
Kusintha zakudya zina zomwe zimachepetsa ma calories 200 patsiku ndi njira yabwino yochepetsera thupi.
Njira Zabwino Zomwe Mungayesere
- Zakudya zopatsa mafuta ochepa ziyenera kusankhidwa kuposa chakudya chambiri.
- Khalani ndi masamba obiriwira m'malo mwa nyama.
- Idyani mkaka, tchizi ndi batala pamodzi ndi zinthu zina zamkaka kuti mukwaniritse zofunikira zama caloriki tsiku lililonse.
- Msuzi wokhala ndi ndiwo zamasamba kapena mphodza ndi njira ina yabwino kwambiri yodyera.
- Mbewu zonse zamasamba monga masangweji ndi masaladi ziyenera kuphatikizidwa pazakudya zanu tsiku lililonse.
Zakudya Zina Zosayenera Zomwe Muyenera Kupewa
- Zakudya zokhwasula-khwasula mkati mwa zakudya monga zipatso kapena mtedza ziyenera kudyedwa.
- Chakudya cham'mawa chodyera chimayenera kusinthidwa ndi kadzutsa wopangidwa ndi mapuloteni.
- Zakudya zokazinga sizabwino. Chifukwa chake, idyani zokazinga ndikuwotchera kuti muchepetse zopatsa mphamvu 200 patsiku.
- Zakudya zopangidwa ndizodzaza ndi mafuta kuposa zakudya zatsopano, chifukwa chake, zakumalizazi ziyenera kudyedwa.
- Kuti muchepetse ma calories 200 tsiku lililonse, muyenera kudula ma soda ndi zakumwa zoledzeretsa.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawireni achibale anu.
Muyenera Kudya Zipatso Usiku
