Kusala kudya kwakanthawi ndi liwu la ndandanda ya nthawi ya chakudya yomwe imaphatikizapo kusala kudya mwakufuna kapena kuchepetsa kudya kwa ma calories ndi kusasala kudya kwa nthawi yoperekedwa. Amatchedwanso kuletsa mphamvu kwapang'onopang'ono , izi zinkalamulira c ycling pakati pa kusala kudya ndi kudya ndi njira yotchuka yochepetsera thupi.
Izi zikunenedwa, palibe chatsopano pa izo; kusala kudya kwapakatikati ndi gawo la miyambo yachipembedzo padziko lonse lapansi , kuphatikizapo Chihindu, Chisilamu, Chikristu, Chiyuda, ndi Chibuda. Kusala kudya kwapakatikati kumakhala kochitika m'mbiri yonse ya anthu chinsinsi cha thanzi ! Werengani kuti mudziwe zambiri.
imodzi. Kodi Kusala Kwapang'onopang'ono N'kutani?
awiri. Kusala Kwatsiku Kwina
3. Kusala Kwanthawi Kwanthawi
Zinayi. Kudyetsa Kochepa Nthawi
5. Ubwino Ndi Zoipa: Kusala Kusala Kwapakatikati Ndi Kwabwino Kapena Koipa?
6. FAQ: Kusala Kwapang'onopang'ono
Kodi Kusala Kwapang'onopang'ono N'kutani?
Kusala kudya kwapakatikati sikufanana ndi juicing kapena kudya zakudya zosaphika kapena zonse chifukwa si chakudya, kani, kachitidwe kakudya. Liti kuchita kusala kudya kwapakatikati , inu mophweka konza zakudya zanu kuti mupindule nazo, osati kusintha zimene mumadya, koma pamene mudya.
Pali mitundu itatu ya kusala kudya kwapakatikati, monga tafotokozera motere:
1. Kusala Kwatsiku Limodzi
Mu izi mtundu wa kusala kwapakatikati , mumasintha pakati pa tsiku la kusala kudya kwa maola 24 ndi tsiku losasala maora 24 kapena nthawi ya madyerero. Malizitsani kusala kudya kwa tsiku lina kapena kuletsa mphamvu kwapang'onopang'ono sikufuna ma calories kuti adye pamasiku osala kudya. Kumbali ina, mu kusinthidwa kusala kudya kwa tsiku lina kapena kuletsa mphamvu pang'ono pang'ono, kumwa mpaka 25 peresenti ya zopatsa mphamvu za tsiku ndi tsiku kumaloledwa masiku osala kudya. M'mawu osavuta, mtundu uwu wa kusala kwapang'onopang'ono ndikusinthana masiku ndi kudya bwino ndi a zakudya zochepa zama calorie .
2. Kusala Kwanthawi ndi Nthawi
Kusala kudya kwanthawi ndi nthawi kusala kudya tsiku lonse ndipo kumaphatikizapo nthawi ya kusala kudya motsatizana yomwe ndi yoposa maola 24. Mu 5:2 zakudya , mwachitsanzo, mumasala kudya tsiku limodzi kapena aŵiri pamlungu. Palinso mtundu wapamwamba kwambiri ndi masiku angapo kapena masabata osala kudya ! Apanso, m'masiku osala kudya, munthu amatha kusala kudya kwathunthu kapena kudya 25 peresenti ya calorie kudya tsiku lililonse .
3. Kudyetsa Kwanthawi Yocheperako
Zimenezi zikuphatikizapo kudya chakudya kwa maola angapo tsiku lililonse; zitsanzo zikuphatikizapo kulumpha chakudya kapena kutsatira 16:8 chakudya , komwe ndi kuzungulira kwa maola 16 osala kudya ndi maola asanu ndi atatu osasala kudya.
Langizo: Mvetserani zomwe kusala kudya kwakanthawi musanasinthe ndondomeko ya zakudya ndi nthawi ya chakudya.
Ubwino Ndi Zoipa: Kusala Kusala Kwapakatikati Ndi Kwabwino Kapena Koipa?
Dziwani ndi infographic iyi!
FAQ: Kusala Kwapang'onopang'ono
Q. Kodi kusala kudya kwakanthawi koyenera kwa ine?
KWA. Kusala kudya kwapakatikati ndi dongosolo lazakudya lomwe limabwera ndi zabwino ndi zoyipa, kutengera thanzi lanu komanso thanzi lanu zolinga zaumoyo , mutha kusankha zakudya kapena chakudya chomwe chimakuthandizani.
Pewani kusala kudya kwapakatikati ngati:
- Ali ndi pakati kapena akuyamwitsa, kapena akuyang'ana kuyambitsa banja
- Ndi a mbiri ya vuto la kudya monga bulimia kapena anorexia
- Khalani ndi matenda monga shuga kapena kuthamanga kwa magazi
- Amamwa mankhwala
- Ndi ochepa thupi
- Sakugona bwino kapena kupsinjika
- Zatsopano ku kudya ndi/kapena kuchita masewera olimbitsa thupi
Mwa akazi, kusala kudya kumatha kuyambitsa tulo , nkhawa, ndi kusokonezeka kwa mahomoni komwe kumasonyezedwa ndi nthawi yosakhazikika, pakati pa ena. Choncho pamene akazi ayenera Yambani mosavuta ndi kusala kudya kwapakatikati , samalaninso ngati:
- Pikanani mumasewera kapena ndinu othamanga
- Ali pabanja kapena ali ndi ana
Kusala kudya kwapang'onopang'ono akuti kumabweretsa zotsatira zabwino kwa anthu omwe ali ndi ntchito yomwe imalola nthawi yocheperako, ali kale muzochita zolimbitsa thupi ndi masewera olimbitsa thupi, kapena amatha kuyang'anira kalori ndi kudya bwino.
Q.Kodi mungayambe bwanji kusala kudya kwapakatikati?
KWA. Tsatirani malangizo awa:
Dziwani Zolinga Zanu
Kaya cholinga chanu ndikuchepetsa thupi kapena kusintha thanzi lonse , dziwani zosowa zanu musanayambe pa zakudya zilizonse kapena ndondomeko yolimbitsa thupi . Ganizirani za moyo wanu ndikupanga dongosolo lanu lazakudya komanso ndandanda yazakudya moyenera. Kumbukirani kukhazikitsa zolinga zing'onozing'ono, zenizeni zomwe mungathe kuzikwaniritsa mosavuta ndi kupita patsogolo m'malo mokhazikitsa zolinga zomwe simungathe kuzikwaniritsa. Kulephera kukwaniritsa zolinga kumangokukhumudwitsani, choncho tsatirani sitepe ndi sitepe.
Dziwani Zofunikira za Kalori
Ndi kusala kudya kwapakatikati, kusadya kwa nthawi inayake sikungakuthandizeni kuchepetsa thupi ; muyenera kupanga kuchepa kwa calorie kotero kuti mukuwotcha zopatsa mphamvu kuposa zomwe mukudya. Kumbali ina, ngati inu kufuna kulemera , muyenera kudya zopatsa mphamvu zambiri kuposa momwe mukuwotcha. Chifukwa chake dziwani zopatsa mphamvu ndi zakudya zomwe mumadya komanso zosintha zomwe muyenera kupanga - pali zida zingapo zofananira. Mukhozanso kulankhula ndi katswiri wa zakudya kuti akuthandizeni.
Sankhani Njira
Mukazindikira zolinga zanu ndi zosowa zama calorie, ganizirani momwe mukufuna kukwaniritsa zolinga zanu zatsiku ndi tsiku komanso zazifupi kapena zazitali. Kumvetsetsa zoyambira za mtundu uliwonse wa kusala kudya kwapakatikati ndikusankha imodzi yomwe mukuganiza kuti ingagwire ntchito kwa inu. Nthawi zambiri, muyenera kutsatira njira iliyonse kwa mwezi umodzi kapena kupitilira apo kuti muwone ngati ingakuthandizireni kapena ayi, musanayese ina.
Kuphatikiza pa izi, kumbukirani kuyamba pang'onopang'ono-mumafuna kuti mukhale ndi thanzi labwino, osati kudwala zakudya zopatsa thanzi kwambiri !
Q. Momwe mungasamalire njala mukasala kudya kwakanthawi?
KWA. Kumbukirani kuti njala imadutsa ngati mafunde. Osadandaula kuti njala yanu idzakhala yosapiririka; ngati munyalanyaza ndikutembenuzira malingaliro anu kuntchito kapena ntchito zina, mudzakhala bwino. Mukasala kudya kwa nthawi yayitali, nthawi zambiri njala imakula pa tsiku lachiwiri, koma imayamba kutsika pang'onopang'ono . Pofika tsiku lachitatu kapena lachinayi, mutha kuyembekezera zonse kutha kwa njala kukhudzika pamene thupi lanu limakhala lolimbikitsidwa ndi mafuta osungidwa!
Chofunika kwambiri, kumbukirani kukhalabe ndi hydrated nthawi zambiri kuposa ayi, zomwe mumawona kuti ndi njala ndi ludzu chabe. Imwani mpaka magalasi asanu ndi atatu amadzi patsiku ndikumwa timadziti kapena tiyi. Kukonda zotsekemera zachilengedwe ndi zowonjezera kukoma monga zokometsera ndi zitsamba kuposa shuga kapena mumangodya zopatsa mphamvu zambiri.
Komanso, pewani kuyang'ana zithunzi ndi mavidiyo a zakudya kuti mupewe mayesero!
