Kusankha kuchepetsa kulemera kwa chilimwe, ambiri a ife tikudabwa momwe tingaphunzire kuwerengera zakudya mu zakudya. M'nkhani ino tiyesa kukupatsani yankho labwino kwambiri ndikugawana zokhudzidwa kwambiri zokhudza caloric chiwerengero cha zakudya.
Momwe mungawerenge zopatsa mphamvu ndi Bormental?
Kodi Bormental ndi ndani, ndipo n'chifukwa chiyani tiyenera kukhala ndi chidwi ndi momwe tingawerengere zakudya zogulira malingana ndi njira yake? Ndiye, kumveka kumveka kotereku, monga "zakudya zopatsa malire - popanda kusala kudya ndi kuchita masewera olimbitsa thupi"? Olemba njirayi amatsimikiza kuti mukhoza kuchepetsa thupi powerenga momwe mungadziŵerengere zakudya zowonjezera ndikudya zakudya ndi mphamvu yamtengo wapatali kuposa mlingo wokhazikitsidwa. Mwachitsanzo, makilogalamu 1000 ayenera kukhala okwanira kwa tsiku, ndipo ngati mayiyo ali ndi ntchito yokhala pansi, mlingo wake wa tsiku ndi tsiku udzakhala 800 kcal. Kuonjezera apo, zakudya izi zimaphatikizapo masiku angapo pa sabata, ngakhale ngati mlingo wa kalori umadya simunapitirire. Lankhulani, ntchito zakuthupi zimakonda, popanda maphunziro atatu pa sabata sangathe kukhala ndi moyo? Chabwino, kudya kwanu kwa tsiku ndi tsiku kungawonjezeke ndi 200-300 kcal, ndiko kuti, malinga ndi Bormental, malipiro a tsiku ndi tsiku sangathe kukhala oposa 1300 kcal. Zakudya zimenezi, komanso aliyense, ali ndi ubwino wake. Mwachitsanzo, chakudya chimenechi sichimvetsetsa chizindikiro chofunika kwambiri ngati momwe zimakhalira kuti thupi limapangidwanso. Komanso silingaganizirenso za chikhalidwe cha moyo wa munthu, choncho ngati mukuchita nawo masewera olimbitsa thupi, chakudya choterocho chidzakulolani kuti muchepetse thupi, koma mwinamwake mudzatayika minofu yambiri, ndipo mafuta omwe sangakhalepo sadzachoka mofulumira.
Koma palinso zofunikira kwambiri, zomwe anthu ambiri amalephera kuwononga zonsezi - zakudya izi sizimapereka chilichonse choletsedwa. Mukhoza kudya chirichonse komanso nthawi iliyonse yamasana kapena usiku, ngakhale chokoleti, kudya ayisikilimu ndikutsuka zonsezi ndi khofi ndi zonona. Chinthu chachikulu ndi chakuti zimagwiritsidwa ntchito tsiku lililonse. Mwachidziwikire, ndi kwa inu kusankha momwe mungayesere, dzipangire nokha ndi mamba ndi calculator ndikupita patsogolo kuti mukhale ogwirizana ndi thanzi.
Kodi ndiyenera kuwerenga ndalama?
Chifukwa chiyani muwerengera zakudya ngati, poyamba, pali zakudya zokonzedwa bwino, ndipo kachiwiri, amatiuza kuti mapuloteni, mafuta ndi chakudya zimakhudza kulemera kwa phindu? Zonsezi, ndithudi, ziri zolondola, koma chakudya chokonzekera sichikugwirizana ndi inu, chinapangidwira munthu yemwe wakhala tsiku lonse muofesi, ndipo ndinu wabwino ngati mukumva chithandizo pa nthawi yachisanu madzulo. Ndipo kuchuluka kwa mapuloteni okhala ndi mafuta sikudzakhala okwanira, mulimonsemo muyenera kuchepetsa kudya kwanu. Ndipo ndizovuta kwambiri kuchita izi powerenga zilembo.
Ndiye, ndizomveka bwanji kuwerengera zopatsa mphamvu?
Ngati simukudziwa kuwerengera kalori, ndiye kuti mukufunikira tebulo la zinthu zamakono zomwe mungathe kuziwona kumapeto kwa nkhaniyi. Mudzafunikanso chowerengera, cholembera ndi pensulo. Musanayambe kudya, funsani ngati mungakwanitse kutero pa tsiku lanu. Ngati mungathe, idyani thanzi lanu, musaiwale kulemba m'bukuli kuti ndi ndalama zingati zomwe munagwiritsa ntchito. Powerenga makilogalamu, perekani ziwerengero zomwe zikuwonetsedwa pazitsulo zamagetsi, osati patebulo. Kuchuluka kuli bwino kukonzekera patsogolo - mutha nthawi yochepera kuwerengera, kuphika, kuwerengera zakudya mu gawo lomwe amadya. Awerengeni makilogalamu muzonse zomwe mumadya - tiyi ndi shuga ndi theka la biscuit ayenera "kutengedwa pensulo".
Kodi mungawerengere bwanji zakudya zopatsa thanzi?
Momwe mungawerenge zopatsa mphamvu, ngati mukudya muesli, yogurt ndi zipatso zomveka bwino - yang'anani pa phukusi kapena patebulo ndipo mwakonzeka. Ndipo bwanji ngati mukufuna chakudya, umunthu, msuzi? Tchulani zigawo zonse zomwe mumaphika msuzi, ndipo muwerenge kufunika kwa mphamvu yotumikira. Mwachitsanzo, supu yophika, amawerengeka kuchuluka kwa makilogalamu mu chokwanira ndi kuyeza. Tinayesa kuchuluka kwa momwe tikufunira kudya, kupanga chiwerengero ndikuwerengera kuchuluka kwa zopatsa mphamvu m'gawo lanu. Kuwerengera kamodzi kalogalamu ya mbale, musaiwale kusamba kalori yake. Ngati mukuwotcha chinachake, ndiye kuti mtengo wa caloric wa mbale muyenera kuwonjezera 20% - ichi ndi mafuta.
Momwe mungawerenge zakudya zopanda zolemera?
Palibe mamba, mungakhoze bwanji kuwerengera zoperewera popanda iwo? Mu njira yabwino, muyenera kugula mamba, koma malinga ngati palibe, muyenera kudalira diso ndi kukumbukira. Kumbukirani mu sitolo, magalamu angapo a malonda omwe adagulidwa, malingaliro anu agawanike mu magawo 100 a magalamu, ndipo kunyumba timawerengera kuchuluka kwa makilogalamu omwe timafuna kudya patebulo.