Munthu yemwe ali ndi BMI (body mass index) yochepera 18.5 amaonedwa kuti ndi wocheperako malinga ndi miyezo yokhazikitsidwa ndi World Health Organisation. Pali mitundu ingapo ya matenda omwe angayambitse kuchepa thupi, zomwe zimafala kwambiri, khansa, shuga, matenda, matenda a chithokomiro, zovuta zakudya ndi zina zambiri. Musanadye chakudya chokhazikika kuti muonde ndikofunikira kukaonana ndi dokotala.
Pokhapokha mutazindikira chifukwa chomveka chochepetsera thupi lanu mungayambe kudya zakudya kuti muonde. Nthawi zambiri, madotolo amakutumizani kwa katswiri wazakudya yemwe angakupatseni a kunenepa kudya , kukumbukira zakudya zanu zonenepa. Ngati mukuyang'ana kuyika ma kilos m'njira yathanzi kunyumba, nayi mndandanda wa zakudya zomwe mungawonjezere pazakudya zanu tsiku lililonse.
imodzi. Zakudya Zonenepa - Zakudya Zathanzi
awiri. Chakudya Chowonjezera Kulemera - Chokoleti Wakuda
3. Tchizi Wowonjezera Kunenepa
Zinayi. Mapeyala muzakudya zanu zatsiku ndi tsiku
5. Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi
6. Salmoni ndi Chakudya Chosangalatsa
7. Gwero la Mapuloteni - Nyama Yofiira
8. Zakudya Zonenepa - Mbatata
9 . Kuphatikiza Mavitamini - Mkaka
10. Mkate Wambewu Wathunthu
khumi ndi chimodzi. Zakudya Zowonjezera Kulemera - FAQs
Zakudya Zonenepa - Zakudya Zathanzi
Wolemera mu zopatsa mphamvu , mafuta abwino ndi mafuta ngati mafuta a azitona, mafuta a avocado ndi kokonati mafuta ndi zosankha zabwino zowonjezera pazakudya zanu zonenepa. Kuonjezera supuni ya mafuta pazakudya zanu zatsiku ndi tsiku kumatha kuwonjezera pafupifupi ma calories 135!
Langizo: Sakanizani zosakaniza zathanzi pogwiritsa ntchito mafuta a avocado kapena kuthira mafuta a azitona pa saladi yanu.
Chakudya Chowonjezera Kulemera - Chokoleti Wakuda
Sikuti chokoleti chakuda chimakuthandizani onjezerani kulemera koma imaperekanso mlingo wathanzi wa antioxidants, fiber ndi zakudya. Chokoleti cha 100 g cha chokoleti chili ndi ma calories 550. Chokoleti chakuda Amadziwikanso kuti amalimbikitsa kupanga ma endorphins ndi serotonin omwe amalimbikitsa chisangalalo ndi chisangalalo.
Langizo: Tumizani chokoleti pang'ono mukakhala ndi nthawi kuti mukweze mtima wanu.
Tchizi Wowonjezera Kunenepa
Zodabwitsa gwero la mapuloteni ndi mafuta abwino , Tchizi ndi njira yabwino yowonjezeretsera zakudya zanu zonenepa chifukwa zimapatsanso chakudya chokoma. Tchizi zimakhala ndi ma calories pafupifupi 110 pa ounce ndi pafupifupi 8 magalamu a mapuloteni.
Langizo: Kuwaza ma shavings a tchizi pa mkate wathunthu wa tirigu ndi kuphika mu uvuni-kuphika kuti mukhale ndi thanzi labwino.
Mapeyala muzakudya zanu zatsiku ndi tsiku
Mavitamini ambiri, minerals, mafuta abwino ndi zopatsa mphamvu, avocado imodzi yokulirapo kwambiri imakhala ndi ma calories 320, 17 magalamu a fiber ndi pafupifupi magalamu 30 amafuta. Avocado smoothies ndi akamwemwe okoma komanso athanzi omwe mutha kulumikiza muzanu wathanzi kunenepa zakudya . Avocado pa tositi yatirigu yokhala ndi zometa za feta cheese ndi njira ina yokoma kwambiri yomwe mungaphatikizepo muzakudya zanu. tsiku ndi tsiku chakudya .
Langizo: Onjezani nthochi ndi mkaka ku zamkati za avocado. Phatikizani pamodzi kuti mukhale ndi smoothie yokoma.
Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi
Zakudya zokhwasula-khwasula monga oats, granola, bran ndi multigrain zili ndi chakudya chochuluka komanso shuga wochepa, zomwe zimapangitsa kuti azikhala ndi thanzi labwino. kunenepa msanga . Pewani kudya phala akamwe zoziziritsa kukhosi zitsulo zomwe zili ndi tirigu woyengedwa kapena shuga wowonjezera.
Langizo: Pangani mipiringidzo yanu ya granola pokwapula phala, tchipisi ta chokoleti, ndi zina zotero. Mangani pamodzi ndi uchi, kuzizira ndi kusunga.
Salmoni ndi Chakudya Chosangalatsa
Wodzaza ndi mafuta athanzi komanso mapuloteni, salimoni ndi chakudya chabwino kwambiri chomwe mungadye ngati mukufuna kuvala ma kilos. Kuonda njira wathanzi ndi chakudya ichi chomwe chili ndi mafuta ambiri a mega-3 omwe amathandizira thanzi ndikuteteza matenda osiyanasiyana. Nsomba ya nsomba ya 6-ounce imapereka pafupifupi 350 calories ndi 4 magalamu a omega-3 mafuta.
Langizo: Sakanizani nsomba ndi galasi la vinyo wofiyira ; imawonjezera kukoma ndipo ndi yabwino ku thanzi la mtima wanu.
Gwero la Mapuloteni - Nyama Yofiira
Munayamba mwadzifunsapo chifukwa chake omanga thupi amadya nyama yofiira? Gwero labwino kwambiri la mapuloteni, nyama zofiira zimadziwika kuti zimachulukitsa minofu. Sangalalani ndi kudula kowonda kwa nyama yofiyira kuti sungani thanzi povala ma kilos.
Langizo: Aphatikize ndi mbatata yosenda kuti ikhale yokoma chakudya chathanzi zomwe zimakuthandizani kunenepa.
Zakudya Zonenepa - Mbatata
Masamba okhuthalawa ndi okoma komanso abwino kwambiri kunenepa kudya chinthu chomwe mungawonjezere pazakudya zanu. Muzu wosunthikawu utha kudyedwa m'njira zingapo. Saladi za mbatata, soups, mbatata yosenda ndi mbatata wathanzi -ophika mkate ndi zosankha zabwino.
Langizo: Tchipisi za mbatata zophikidwa mu uvuni ndi zokazinga ndi zokhwasula-khwasula zomwe mungasankhe!
Kuphatikiza Mavitamini - Mkaka
Kuphatikiza kwa mavitamini, mchere, chakudya, mafuta ndi mapuloteni, mkaka ndi chakumwa chodziwika bwino chomwe kumathandiza kuchepetsa thupi . Kudya mkaka tsiku lililonse kumalimbikitsidwa kwa iwo omwe akuyesera kukulitsa chiuno chawo (mwanjira yathanzi)! Mutha kuwonjezera protein kugwedeza ufa wowonjezera kukoma ndi mlingo wowonjezera wa mapuloteni.
Langizo: Onjezani mkaka ku zipatso zanu za smoothies!
Mkate Wambewu Wathunthu
Mkate watsopano wambewu umakhala ndi fiber zambiri ndipo uli ndi zopatsa mphamvu pafupifupi 250 pa magalamu 100. Ndi njira yathanzi yowonjezerera ku zakudya zanu ngati mukudya malire. Mkate ndi batala ndi losavuta ndi ogwira akamwe zoziziritsa kukhosi kuti kunenepa mukhoza kudya ngati mukufuna kulemera.
Langizo: Zatsopano zimakhala bwino! Yesani kuphika mkate wanu kunyumba chifukwa umakhala wathanzi.
Zakudya Zowonjezera Kulemera - FAQs
Q. Kodi mungawonjezere kulemera ndi masewera olimbitsa thupi? Ngati inde chonde perekani zochepa?
KWA. Kuchita masewera olimbitsa thupi pafupipafupi sikumangothandiza kuti munthu achepetse thupi komanso ndi njira yabwino yowonjezerera. Push-ups, pull-ups, squats ndi mapapo ndi masewera ochepa omwe angathe kuchitidwa kunyumba mosavuta popanda zipangizo. Ndi bwino kukaonana ndi mphunzitsi waluso kuti mudziwe zomwe zimagwira ntchito bwino pamtundu wa thupi lanu. Kuphatikiza gawo lolimbitsa thupi labwino ndi a zakudya zama protein ndi njira yabwino yowonjezerera BMI yanu.
Q. Kodi mungandipangireko ufa wopangira mapuloteni?
KWA. Ngakhale akatswiri azakudya padziko lonse lapansi angavomereze kuti ndi bwino kunenepa mwakuthupi kudzera mu a kunenepa kudya , palibe zotsatira zoyipa za kudya mapuloteni ufa. Mutha kulankhula ndi wokonza zakudya kapena katswiri wazakudya kuti mudziwe yemwe angagwirizane ndi zosowa zanu.
Q. Kodi zakudya zonenepa zamasamba zowona zingandithandize kukhala ndi mapaundi?
KWA. Inde, kudya zakudya zamasamba zomwe zili ndi zakudya monga nthochi, makeke, soya ndi zakudya zina zamasamba zomwe zili pamwambapa, zingakuthandizeni kunenepa. Ngakhale kudya nyama kumatha kufulumizitsa njirayi, a zakudya zamasamba zingakuthandizeninso kunenepa.
