1 - Nhano Yokutanga - Gore Rinoongorora
Tarisa kuti chii chaunodya uye utano hwako hwakafanana nemwedzi gumi yekupedzisira. Funga nezvemibvunzo iyi uye nyora pasi mhinduro dzako mubhuku rekunyora kuitira kuti iwe unogona kutarisa zvakare kwavari zvakare gore kubvira zvino:
- Ko kurema kwako kwakafanana sei negore rakapfuura?
- Unonzwa uine utano hwakanaka uye une simba rakawanda here kana iwe wakaneta nguva yose?
- Iwe unotora mavitamini kana zvimwe zvinowedzera zvekudya?
- Unodya kumba kwenguva yakawanda here? Kana zvakadaro, ndezvipi zvekudya? Zvose zvinonaka zvekudya, mabhokisi e-boxed kana kudya kweTV?
- Unodya nguva dzose here? Ndeapi marudzi emaresitorendi aunofarira uye ndezvipi zvekudya zvaunosarudza?
- Iwe unoshanda sei mumuviri iwe? Unoshandisa nguva dzose here?
- Unodya zvikamu zvine utano here, kana iwe unozvifukidza iwe pachako nechingwa choga?
- Unofuta here?
- Unonwa doro rakawanda sei vhiki imwe neimwe?
Zvakakosha kutarisa kutendeseka pane utano hwako uye tsika dzekudya kuitira kuti ugone kuisa zvinangwa zvegore rakatevera.
2 - Chipiri Chechipiri - Kuisa Zvinangwa
Iwe unoda kuderedza uremu here? Iwe unoda here kukwanisa kukwira uye kuburuka nhanho dzako usingatauri? Unoda kuderedza cholesterol kana kuderedza ropa rako here? Sarudza zvaunoda kuzadzisa pamwedzi unotevera, uye pamusoro pegore rakatevera.
Chimwe chinangwa chinogona kuitwa pamwedzi wako wekutanga chingagadzirisa kutora masikati yako kuti ushande mazuva mana pavhiki kwevhiki imwe neimwe ino mwedzi panzvimbo yekudya kwemasikati mumaresitorendi mazuva ose. Chimwe chiitiko chechinangwa chemwedzi wega wega chinenge chiri chokufamba kwemaminitsi makumi matatu mazuva mana pavhiki vhiki ino.
Tanga nematora ako. Tora miviri yehutano yehutano uye ita zvinangwa zvako. Zvadaro nyora pasi zvinangwa zvako mubhuku rekunyora kana mune diary yezvokudya iwe zvaunenge uzvigadzira mudanho rechinomwe.
3 - Danho Chechitatu - Kuziva Zvokudya Zvako
Heano mamwe mazano aungada kufungisisa:
- Iwe une ropa rakanyanya here? Kana zvakadaro iwe unogona kuda kuderedza sodium muzvokudya zvako nekudzivirira makateji uye zvakakanyiwa zvokudya.
- Uri kunyanyisa here? Iwe unoda kuderedza koriori yako yekuita kana kuwedzera chiyero chako chekuita muviri. Iwe unogona kusarudza kudya-carb yakaderera kana kudya kwakaderera-mafuta, ingova nechokwadi chekutarisa yako makoriyamu uye zvikamu zvezvikamu.
- Une chirwere cheshuga here? Kana zvakadaro, iwe unoda kuderedza shuga yako yekudya.
- Iwe une cholesterol yakakwirira here? Wedzera kuti iwe uwane fungunuka yakanyungudutswa sezvinoita fiber iri mu oatmeal. Ichinobatsira kuderedza cholesterol yako.
Deredza kudyiwa kwako kwemafuta akazara uye kuwedzera kudya kwaunoita omega-3 fatty acids kubva kune hove, flax, walnuts, uye mafuta e-canola .
4 - Chikamu Chechina - Zvokudya Zvokudya
Zvokudya zvine utano zvinofanira kukupa mavhithamini nemaminerari aunoda, asi vanhu vazhinji vanotora mavitamini kuitira kuti vaone. Iko kune maitiro akawanda anowanikwa, asi zvose zvaunoda ndeye nyore mavirtivitamini uye akawanda-mineraleral supplement. Taura nemutarisiri wako wehutano usati watora chero zvimwe zvekuwedzera kana kana uine hutano hwakanaka.
5 - Chechipiri - Gadzira Zvokudya Zvitsva Zvokudya
Hezvino izvo zvaunoda kuziva kuti ugadzire kudya kwako kutsva:
- Mafuta mangani aunoda kudya zuva rega roga kuti uwedzere uremu hwako kana kurerutsa chinangwa?
- Ko kudya kwako maitiro kunokodzera sei mararamiro ako?
- Iwe unonzwa uchiri nani nematuro makuru matatu pazuva kana zvishanu zviduku zviduku pazuva?
- Ucharamba uchidya mumaresitorendi kazhinji here?
- Ndeapi marudzi emichero nemiriwo unoda?
Zvokudya zvine utano zvinofanira kukupa zvikamu zvishanu kusvika kupfumbamwe zvezvibereko nemiriwo nezuva, 25 kusvika ku 38 gm fiber pazuva, maawa mashanu kana matanhatu emapurotini pazuva uye shoma shoma ye omega-3 inokosha mafuta acids. Kuti unamate nehupenyu hwako hutsva, iwe unoda kusanganisira zvokudya zvaunofarira. Kana iwe uchida hamburgers, ndizvo zvakanaka. Itai kuti vave pamba vane zviyo zvakakwana zvezviyo uye vadonhe ukuru hwegurger patty, kana kushandisa pasi turkey. Wedzera mijenya ye lettuce, onion, uye tomato. Shumira Burger yako ne saladhi pane fry.
More Tips
- Sarudza makwenzi mavara asiri mashizha uye muvashumire nechinguva chiduku chemudiwa wenyu.
- Dzorerai imbwa dzakatsvuka dzinotyisa ne mbatya dze soy.
- Sarudza zviyo zvakakwana zvechingwa uye pasta panzvimbo yechingwa chena uye pasta chena.
- Dzokai zvimedu zvemashuga uye ugove nechingwa chiduku chezvikoroti zvitsva zvine dab yekamukwa yakaputirwa kana kuti isina mafuta yakabikwa, uye uwedzere kusaswa kwawarnuts yakakoswa.
- Shandisa jisi remuti panzvimbo yemafuta kuti uve sadhidi kupfeka.
- Sarudza pasi-mafuta-mafuta kunzvimbo panzvimbo yemafuta akakwirira-mafuta kunyorera mafuta ane mafuta (verenga ruvara - kwete dzose pasi hutsika hwakaderera mumafuta).
- Ndinewo dzimwe mazano ekuwana zvikafu zvinopa utano pane imwe nzvimbo yekudyira .
6 - Yechitanhatu Step - Kutenga nekubika
Ita mutsara wekutengesa usati waenda kunotenga. Gara kure nemabiko ezvokudya zvekudya uye zvokudya zvinotanga kugadzirwa paunenge uchitenga. Sarudza michero nemiriwo itsva, chingwa chezviyo zvakakwana, nyama dzakashata, hove, uye legumes. Dzivisa zvokudya zvakakura mumafuta akazara, sodium, trans-mafuta uye shuga.
Nzira dzakanakisisa yekubika dzakakosha pakudya zvinovaka muviri, zvakare:
- Kuronga kunopfuura kupfu-frying. Kutsvaira zvokudya zvinowedzera mafuta uye makoriyori uye hazviwedzeri chero kudya.
- Shandisa mishonga yako pane kuibikira mush. Kupisa mhepo kuchachengetedza mavitamini akawanikwa mumiriwo.
- Paunopedza kudya kwako kwakanaka kumba, iva nechokwadi chekuita zvimwe zvishoma kuti uende kushanda kana kuchikoro mangwana acho.
7 - Yechitanhatu Chekutanga - Kutanga neDhiyabhorosi Diary
Kana iwe wakanyanyisa nezvekuchinja kudya kwako, kurasikirwa (kana kuwana) kuyerwa, nekuvandudza hutano hwako, uchaona kuti kuchengetedza zvinhu zvinhu zvinokosha pakubudirira kwako muzvokudya nyore nyore uye zvekunyora mabhuku. Izvi zvichakubatsira kuchengeta iwe kukurudzirwa uye kukubatsira kuti udzoke pane zvekudya zvako kana iwe uchinge uchitsiva kwenguva pfupi.
Iva nechokwadi chekucherechedza zvikamu zvemugove uye nyora pasi makoriro aunodya zuva nezuva. Wedzera huwandu hwema koriori pazuva uye yako yose yevhiki. Kana uchida kuora muviri, kuderedza nhamba yekoriyamu yaunoda kudya vhiki imwe ne 500. Kune vanhu vazhinji, iyo inowedzera kusvika imwe pondo pavhiki.
Iwe unogona kugadzira dare rako rekudya kana kuchengetedza utano hwako hwakanaka hutsva paIndaneti.
8 - Nhanho yechisere - Kuita zvekudzidzira, Kuita zvakanaka uye hutano hutano
Chikafu chakanaka chinongova chikamu chimwe chete chemararamiro akanaka. Chimwe chikamu chehutano uye hutano muviri. Kana iwe uchitora mararamiro ehupenyu, unoda kubuda uye kutama. Kana iwe uchida kushaya uremu, zvakakosha kuwedzera basa re-aerobic sekufamba kana kumhanya. Kana uchida kuwedzera simba rako, iwe unofanira kutanga kutanga kudzidzira kudzidzisa sekusimudza zvisikwa.
Kune zvipatara zvehutano, gyms, vadzidzisi vemunhu mumwechete uyewo mudzimba-mudziyo kuti uwane akakwana uye utano.
Unofuta here? Kana zvakadaro, iwe pachako uchazviitira nyasha kana ukarega. Kusvuta kwave kwakabatana kune zvirwere zvakawanda zvisingaperi, pamwe chete iwe uchachengetedza mari yakawanda mugore rinotevera kana ukarega kusvuta.
Unonwa doro zvakadini? Chimwe chinwiwa zuva nezuva chakaratidzwa kuti chinobatsira. Kuwedzerwa kunwa imwechete pazuva kunogona kukuvadza utano hwako, zvisinei. Kana iwe ukazviwana uri kunwa zvinopfuura maounces mana ewaini, maawa maviri ezvinwiwa kana gumi nemaviri oiri yewaini zuva rega rega, zvino iwe unogona kuderedza kudha kwako kudhakwa.
- Dzidzirai Vatsva
- Zvishandiso Zvokurega Kusvuta
9 - Nhanhatu Nhanho - Deredza Kudzvinyirira
Kushungurudzika kunokuvadza utano hwako. Kushushikana mupfungwa kunosanganisira zviitiko zvezuva nezuva sekugara nguva dzisingareki kubasa; kwenguva refu motokari pamwe nepamusoro pemigwagwa; mabasa akawanda kupfuura nguva yekuzviita; uye kushungurudzika mupfungwa sekufa kana kurambana.
Deredza Kudzvinyirira
- Kuchinja Kashanu Kuupenyu Husinganyanyi Kushungurudzika
- Nhanhatu Nzira Dzakakurisa Kutanga Zuva Rako
- Kunyanya Kushungurudzika
- Kurapa Kwepanyama Kudzvinyirira uye Kuzvidya Mwoyo
- Kudzidzira uye Kudzvinyirira Kusununguka
10 - Chegumi Chegumi - Chikurudzira uye Kugadzirisa
Dzimwe nguva kutanga nehutano hutsva hwakanaka uye chirongwa chepfungwa ndiyo chikamu chiri nyore. Vazhinji vedu tinosangana nenguva dzimwe nzira dzomumigwagwa pamusana pekushanda kwemashoko, kurasikirwa kwekukurudzira, uye dzimwe nguva tinotapudza kurasikirwa plateaus.
Iko nguva iyo patinonzwa sekuti tinoita zvinhu zvose zvakanaka, asi chiyero hachiratidzika sechichiita. Kana izvi zvichiitika, usarega. Heano mamwe magwaro uye zvigaro zvichakuchengetedza iwe: