Njira zabwino zochepetsera thupi

Kuchotsa kulemera kowonjezera ndi maloto omwe anthu ambiri amakhala nawo.Ndani angakwaniritse?Kodi pali njira zothandizira nkhaniyi?Mawu oti "chakudya" angakhale mawu osasangalatsa kwa ena, chifukwa atangomva ena akumva mawu akuti "chakudya" mawu oti "kuonda" ndi "kutsatira zakudya", amamva kuvutika maganizo komanso kudzimva kuti ali ndi mlandu, koma malinga ndi Maggie Doherty, katswiri wa zakudya zovomerezeka ku US komanso mwiniwake wa Dorty Nutrition, malinga ndi My Fitness Pal, kutaya mapaundi owonjezera sikungokhala. za zakudya zopatsa thanzi koma pali zambiri zomwe zingatheke. Tsambali limapereka njira 6 zosavuta komanso zosangalatsa kuti muchepetse thupi popanda kudya:

1- Mndandanda wa zolinga

Audra Wilson, katswiri wodziwa za kadyedwe kabwino komanso kachipatala pachipatala cha Delnor, akulangiza kuti alembe zifukwa zimene munthu amafuna kuonda, monga kukhala wathanzi kaamba ka tsogolo la banja lake, ndi kulimbikitsa mphamvu zake kuchita zimene sanachitepo. . Ndipo zinthu zikafika povuta n’kufika pofunika kuonda (komwe sikulidi chinthu choipa), kukhala ndi mndandanda wa zinthu zoyambitsa kufuna kuonda kumathandiza kwambiri. Kufufuza Zolinga.

2- Menyu ya chakudya chamlungu ndi mlungu

“Chimodzi mwa zifukwa zazikulu zimene anthu ena amalepherera kumamatira ku chakudya chopatsa thanzi n’chakuti sali okonzeka,” akutero Ryan Maciel, katswiri wodziwika bwino wa zolimbitsa thupi. Maciel akulangiza kuti mlungu uliwonse muzipatula nthawi yoti mukonzekere chakudya cha mlungu wonse. Kukhazikitsa ndondomeko yeniyeni ndi kulemba mndandanda wa zakudya zomwe zimafunikira pa izi, zimathandiza kusankha zomwe zimagwirizana ndi chakudya chamlungu ndi mlungu ndikupangitsa kuti zikhale zosavuta kuzifika.

Kunenepa kumayambitsa kupusa

3- Imwani madzi musanadye

"Njira imodzi yothandiza yomwe aliyense angagwiritse ntchito ndiyo kumwa kapu kapena madzi awiri mphindi 10 musanadye," akutero Elliot Upton, mphunzitsi wodziwika bwino wa masewera olimbitsa thupi. Mwanjira iyi, ludzu silingaganizidwe kuti ndi njala, ndipo nthawi zambiri, hydration yoyenera imathandizira kuwonda. Komanso, “kumwa madzi okwanira kudzakuthandizani kukhala wokhuta, kupewa njala, ndi kupeŵa kudya mopambanitsa,” malinga ndi malangizo a Upton.

4 - Kuwotcha ma calories

Zochita zomwe zimawotcha ma calories popanda kuchita masewera olimbitsa thupi zimaphatikizapo kunyumba ndipo panthawi yatchuthi kumakwera masitepe m'malo mwa elevator, kusewera ndi ana, kuyeretsa m'nyumba, kuphwanya mapepala akale kapena kutaya katundu wotayidwa, ndipo kuntchito kupita ku ofesi ya mnzanu m'malo mwa Tumizani. imelo, akutero Wilson, monga "gawo lililonse limawerengera ndipo ntchitoyi imatha kukhala yothandiza pankhani yochepetsa thupi."

5- kutsuka mano

Danny Singer, mkulu wa Fit2Go Rehabilitation Programme ku Baltimore, Maryland anati: “Kutsuka pambuyo pa chakudya chamadzulo m’malo mogona n’kwabwino kwa aliyense amene amadya zakudya zokhwasula-khwasula usiku kwambiri.

6 - nthawi yogona

Pali mgwirizano womveka bwino pakati pa kulemera ndi kugona, monga pamene munthu sapeza nthawi yokwanira, zimakhudza kwambiri mahomoni omwe amaletsa kudya, kudyetsa kumverera kwa njala masana ndipo motero amadya kwambiri. Ndicho chifukwa chake Upton akugogomezera kufunikira kwa "kuwongolera khalidwe la kugona ndi nthawi yayitali monga mwala wapangodya wa pulogalamu iliyonse yochepetsera thupi."