Anthu ambiri omwe akufuna kugawana ndi ma kilogalamu a danada ali ndi chidwi ndi funsoli - ndizochepa bwanji, ndipo m'njira ziti zomwe mungasokoneze chilakolako. Ziri pafupi izi zomwe tidzakambirana m'nkhaniyi.
Njira zabwino ndizocheperako komanso zopha chilakolako
Nthawi zambiri amayesa kuchepetsa kunenepa, nthawi zambiri kuyambiranso. Izi ndichifukwa chakuti anthu amadziyendetsa molimbika kwambiri ndipo, chilankhulo chophweka, ali ndi njala. Mwachidziwikire, njira yotereyi imalephera. Mulimonse momwe zingakhalire mwa kukhala ndi munthu, thupi silidzapusitsa. Inde, ndipo kuchokera ku malingaliro a malingaliro, sizophweka - dzulo, munthu adadzilola chilichonse chomwe amakonda, ndipo lero - anakana kwathunthu. Nazi zosankha ziwiri, ndipo zonsezi sizikhala kutali ndi kutaya thupi:- Kuthyola Munthu amalekerera zakudya zolimba kwa nthawi yayitali, koma nthawi zina sizimayima, ndikuyamba kudya chilichonse chochuluka. Zotsatira zake, kutayika kwa ma kilogalamu otayika.
- Chimaso chapansi. Ngati munthu adzimasulira yekha pachakudya chochepa tsiku lililonse, palibe chabwino chomwe chidzamasulidwa. Poyamba, ziwerengero za masikelo zidzakondwera, koma milungu ingapo itadziwika kuti kulemera kumasiya kuchepa thupi. Izi ndichifukwa choti thupi limachepetsa kagayidwe. Samamvetsetsa, munthu ali pachakudya ndipo akufuna kuchepetsa thupi. Kwa iye, ichi ndi nkhawa yayikulu. Ndipo popeza amalandila calorie wochepera tsiku lililonse, amachepetsa kagayidwe. Awa ndi mathero akufa. Komanso, ngati munthu amakhala wokwiya ndipo amayamba kudya monga kale (zambiri), ndiye kuti, chiopsezo chofuna kulemera kuposa momwe unali wolemera. Ndipo zonse chifukwa thupilo lidzasungunuka nthawi yomweyo.
Ichi ndichifukwa chake akatswiri azakudya ambiri amakangana kuti zakudya zolimba sizigwira ntchito. Koma momwe mungakhalire? Njira yabwino ndikupusitsa chilakolako chanu ndipo pali zochepa zochepa - njirayi idzakhala yabwino kuti muchepetse thupi. Choyambirira ndi kuchepa kwa calorie, yachiwiri - munthu sayenera kukhala ndi njala yamphamvu.
Njira yoyamba - kupezeka kwa chakudya cham'mawa chokwanira, nkhomaliro ndi chakudya chamadzulo
Njira yoyenera yochotsera kumverera kwa njala yokhazikika ikukonzekera bwino zakudya. Inly - Chakudya cham'mawa, nkhomaliro ndi chakudya chamadzulo ziyenera kukhala chakudya chokwanira komanso chokwanira. Kuphatikiza apo, pafupifupi 75% ya caloji ya tsiku ndi tsiku iyenera kulowa m'chombo choyambirira cha tsikuli, ndiye kuti, pakudya kadzutsa ndi nkhomaliro.
Ambiri panthawi yochepetsa thupi amakana chakudya cham'mawa komanso chamadzulo. Koma ndizolakwika kwambiri. Ndi chakudya choyambirira pambuyo pa kudzutsidwa kagayidwe kamene kamayambitsa kagayidwe kamene kamayambitsa mafuta. Chakudya chamadzulo ndichofunikira kuchokera pakuwona kuti munthu sangamve kumverera njala. Zomwe muyenera kudziwa zam'mawaChakudya choyamba chimayenera kusawona mapuloteni okha, komanso chakudya. Kupatula apo, ipatsa mwayi woti asunge mphamvu kwakanthawi. Mwachitsanzo, mutha kuwuritsa oatmeal pang'ono ngati chakudya cham'mawa ndikuwonjezera dzira lowiritsa kapena fillet yaying'ono ya nkhuku kwa iwo.
Zomwe muyenera kudziwa pa nkhomaliroPa nkhomaliro, mutha kudya zakudya zopatsa mphamvu ndikuwonjezera chakudya chama protein kwa icho. Ndipo yankho lolondola lingagwiritsidwe ntchito mu chakudya cham'masamba cha masamba asaladi. Pamodzi ndi iye thupilo limalandira chibetsa chomwe chimapangitsa ntchito ya m'mimba kwambiri ndikuyenerera thupi kwa nthawi yayitali.
Zomwe muyenera kudziwa pa chakudya chamadzuloIwalani za mawuwo, pomwe chakudyacho chiyenera kuperekedwa kwa mdani. Iyenso adzabwera. Munthu sadzalemera, koma apitiliza kuchepa thupi, ngakhale mutadya chakudya chamadzulo 9 pm. Chinthu chachikuluchi apa ndi zomwe muyenera kugwiritsa ntchito ngati chakudya chamadzulo. Njira yabwino ndi nyama yonse yopanda mafuta kapena nsomba ndi masamba. Njira zina zimatha kukhala tchizi chotchinga. Koma musadye nazo zochuluka. Koma ndikofunikira kuti mugone popanda njala yakuthengo.
Njira yachiwiri - idyani nthawi zambiri, koma pang'onopang'ono
Akatswiri ambiri azakudya amavomereza kuti pamakhala ofunika kwambiri pankhani ya kuchepa thupi, monga momwe munthuyu amakhalira. Palibe vuto kunena kuti wina amene alibe chakudya cham'mawa, kuntchito, "kuponyera" kuntchito "kuntchito, ndipo madzulo nyumba ili ndi theka la firiji - kagayidwe kake kamachedwa. Ndipo njirayi siyokayikitsa yomwe ingakulolezeni kuti mubweretse chithunzi chanu.
Nthambizo zimati ndikofunikira kudya 5-6 pa tsiku polimbikitsa kagayidwe kake, koma m'magawo ang'onoang'ono.
Zimachepera kusokoneza chilakolako, ndipo chakudya chochepa chimathandiza kuchepetsa thupi. Mutha kuyesa m'malo mwa kadzutsa wambiri, nkhomaliro ndi chakudya chamadzulo pa 8, 14 ndi 19, ndikupanga zakudya 5, koma opepuka. Mwachitsanzo, pa 8, 11, 14, 17 ndi 19.
Monga chakudya, mothandizidwa ndi omwe timawasokoneza, amathanso kuphika nkhuku yophika kapena yofiyira, kapena mafuta onyowa kapena tchizi.
Chinthu chachikulu ndikuti powonjezera kuchuluka kwa chakudya chakudya, kalikonse ka caloji ya tsiku ndi tsiku sikunachuluke.
Njira yachitatu - M'malo mwa chakudya Imwani tiyi
Tengani lamulo - ngati muyamba kumva kuti mukumva njala, koma pa ndandanda musanadye, brew tiyi wobiriwira ndikumwa pang'onopang'ono. "Zakudya" zoterezi zimalepheretsa chidwi chanu kwakanthawi. Kuphatikiza apo, tiyi wobiriwira ndizothandiza kwa thupi ndipo amathandizira kuti mafuta awonjezere kutentha.Njira yachinayi - Zosanja zopanda nthawi
Ngati njala idasokonekera ndipo ndikufuna kudya kena kake, simungakane zosangalatsa. Ngakhale cholinga chake ndikuchotsa ma kilogalamu owonjezera. Ndikofunikira apa - Kodi mudzakhala ndi chiyani? Palibe Malipiro, masangweji, chakudya chachangu, maditi ndi zinthu zina. Ndikhulupirireni, ndikuyang'ana maswiti amodzi, simudzagunda kumverera kwa njala, koma kuchuluka kwa shuga kumachitika kwenikweni. Ndipo izi zinkasokoneza izi ndi zoyaka mafuta. Kukulani chidwi chanu (monga chitsanzo) mndandanda wazinthu ndi zomwe zidalo za caloric:
- Zipatso zazing'ono zazing'ono - 25 kcal;
- Karoti imodzi yayikulu - 15 kcal;
- Hafu ya lalanje - 50 kcal;
- 50 magalamu a curd otsika - 50 kcal.
Monga mukuwonera, ndizothekanso kukhala ndi kachakudya, ndipo nthawi yomweyo osawonjezera zopatsa mphamvu muzakudya zanu.
Chosangalatsa: Aloe Ornkles MasksNjira yachisanu - kugwiritsa ntchito madzi musanadye
Mukufuna zochepa kudya ndikusokoneza chilakolako? Kodi mungakonde mutalandira chakudya, mumamva kuti ndinu osazindikira, ngakhale mutadya pang'ono? Ndiye mphindi 5 musanamwe mug yamadzi. Iyi ndi njira yabwino yopezera chilakolako chofuna kusangalatsidwa. Mwa njira, madzi amatha kuona tiyi wonse wobiriwira yemweyo popanda vuto lililonse. Ndipo m'malo mwake, m'malo mwake. Izi sizingakonde. Ndikudabwa: matumba opaka utoto pansi pa maso: Amayambitsa ndi kuchotsaNjira yachisanu ndi chimodzi - onjezani kuchuluka kwa madzimadzi
Kwa onse omwe akufuna kuchepa thupi, akatswiri azakudya m'mawu amodzi amalimbikitsidwa kumwa 2-, 25 malita a madzi oyera tsiku ndi tsiku. Ndipo, monga momwe mchitidwe ukusonyezera, zimagwiranso ntchito. Izi sizimangothamanga njira zolekanitsa ndi ma kilogalamu owonjezera, koma ambiri, amachepetsa chikhumbo.
Ndikudabwa: Momwe mungachotsere Chinchi chachiwiri ndikukokaNjira yachisanu ndi chiwiri - Wolekanitsidwa kwathunthu mwanjira iliyonse
Ngati mukufuna kuchepetsa thupi, koma simungathe kuthana ndi chilakolako chanu, mwina ndi momwe zilili mu mowa. Ngati nthawi zina amamwa zakumwa zoledzeretsa zilizonse, muyenera kukana. Zotsatira zake zidzawonekera nthawi yomweyo - munthu sangasiye kumva kuti ndi njala. Kuphatikiza apo, kusiya kumwa mowa, inu, monga akunenera, kupha hares awiri nthawi yomweyo - kuchepetsa chidwi chanu ndikudzipulumutsa nokha ku zopatsa mphamvu zosafunikira. Inde, zakumwa zonse zoledzeretsa ndizopelala kwambiri. Kupatula, mwina, vinyo wouma wofiyira. Koma zimafunikira muyeso.
Tsopano mukudziwa kuti ndizocheperako komanso njira ziti zomwe mungasokoneze chilakolako. Kupambana mu Kunenepa!
Ndipo mumasokoneza bwanji kuti muchepetse kuchuluka kwa chakudya?