Kana iwe wakagadzirira kutanga kutapudza uremu, asi iwe haufaniri kutevera chirongwa chakasimba chokudya, ndine mashoko akanaka. Iwe unogona kurasikirwa uremu usingatauri kudya. Ingoita maitiro mashomanana akajeka pane zvaunoita zuva nezuva izvo zvichakubatsira iwe kudya zvishoma pasinei nokuti uri kupi uye uremerwe uremu huri nani.
Nzira 10 Dzokurasikirwa Uremu Pasina Zvokudya
- Usanwa makori ako. Zvimwiwa hazvisipo mazuva ano. Iwe haugoni kuraira zvinwiwa zvinonwiwa kana teyi yekai pane imwe resitorendi usina kupiwa nokukurumidza, kusununguka kwepachena, kana kuva nerusununguko rwekuzviwana iwe pachako. Kuchengeta kunwa kunwa kwemazuva emakoriori , sarudza mazai ewai, tei isina kutengesa iced, mvura yakasvibiswa kana mvura yechando ne spritz yemononi kana yelime. Kana pasina chimwe chezvisarudzo izvi chinokutengesa iwe, zvibvise girasi re "chinhu chaicho" uye unwe mvura chete ipapo. Maoriki kubva kune sodas nezvimwe zvinwiwa zvinotapira zvinowedzera kusvika kune mega masendimita pachiuno chako uye akawanda pounds pachiyero.
- Idya kudya kwekudya kwakanaka. Kutora nguva yekudya kunogona kubatsira kudzivirira kukanganisa kwekoriori kukanganisa zuva racho richifambira mberi. Kana iwe ukasvetuka kudya kwako mangwanani, iwe unogona kuurayiwa nekunze kwekudzora kudya kwemasikati, zvikamu zvepamusoro, kusarudzwa kwezvokudya zvisina kunaka, uye kudya , kunyange kusvika usiku. Kana iwe usingakwanisi kudya chinhu chekutanga mangwanani, chirwere chinopa utano, pakati pepamberi mangwanani ndechimwe pfungwa. Kana iwe usiri nzara mangwanani, zvinogona kuva chiratidzo chokuti uri kudya zvakare pedyo nekurara. Isa nguva yekucheka yekudya manheru (yakadai seanomwe masikati) uye iwe uchada kunzwa zvakanyanya sekudya mukati mangu
- Inwa mvura zhinji mukati mezuva kuti ugare hydrated. Iwe unonzwa nguva dzose, asi iwe unonyatsoda kushanda mune izvo zvakakurudzirwa masere kusvika masere girasi remvura zuva rega rega. Chinhu chiduku chinogona kukanganisa nzara, saka iwe unogona kusvika kune chikafu kana iwe wanyota nyota. Kudya zvokudya-mvura yakawanda sezvibereko zvinokubatsira kuti ugare zvakanaka-hydrated, zvakare. Usamirira kusvikira une nyota yekumwa; edza kuisa mvura zuva rose uye iwe unogona kushamiswa kuona kuti chido chako chinoratidzika semutamer.
- Wedzera imwechete imwe kushandiswa kwezvibereko kune zvokudya zvakawanda sezvazvinogona. Veggies uye michero mishonga-yakawanda uye kazhinji inowanikwa mumakori. Mhando dzakawanda zvakare izere fiber, kukubatsira kuti unzwe wakakwana. Ingochenjerera mazaya ane mhete kana kupfeka, bhotela, cheese sauce, nemiriwo yakabikwa. Salsa, soups, uye pasta muto ndeye nzira dzakakosha dzokushanda pamwe chete nemishonga yemichero zuva rega rega. (Chipi: chengetedza ganda pamichero mitsva, yakadai samaapuro, pose painobvira seine fiber .)
- Ita sakadhi yako kutanga. Kuva ne- healthy-calorie saladi usati wapedza kudya kwako zvingangoita kuti iwe usanyanya kudya. Takura mhuka dzose dzaunoda, asi ingwarira kuwedzera kuwedzera kwemafuta akawanda zvakadai se shredded cheese kana ma-cream-based dressings. Kugadziriswa, kushambwa saladi kunoita kuti zvive nyore kuwedzera saladhi kune chero kudya pasina kuwedzera. Nyaya dzakawanda dzekutsanya zvekudya zvinotengesa dzinopa-zvine mutero wecheji, kana mamwe menus anopa sarudzo yekuisa sadhidhi kune chimwe chinhu ichocho kana uchitenga "combo" kana "kukosha" kudya.
- Iva mubiki ari nani. Tanga kubika pakarepo mushure mekudya kuitira kuti iwe urege kushoma kuenzanisa. Chew gamu inonaka sezvinonzi peppermint kana spearmint kuitira kuti muromo wako urege kutorwa. Zvokudya zvakakosha kubika zvinoshandiswa zvinoshandiswa zvinotsigira mafuta uye makoriyori.
- Enda kune zviyo. Mbeu dzose dzichakubatsira kuti unzwe wakakwana kwenguva refu kupfuura yakagadzirwa nemakrohydrates . Mambakwedza, zviyo zvakagadzirwa-fiber isarudzo dzakanaka, sezvakaita oatmeal. Mucheka weBruce , chingwa chose chezviyo, uye zviyo zvegorosi zvinokonzera nzira dzose dzakanaka dzekuisa mbeu mumazuva ako. Chikamu chechingwa chakazara chegorosi chinofamba zvakanaka nesadhi. Mucheka mutsvuku usina kushandiswa, usina kushandiswa uye usina kushandiswa nyore nyore kuwedzera kwemasikati pahofisi. Kana kuti chengetedza zviyo zvegorosi zvakachengetwa mudhoroki rako rokutengesa apo masikati maschies anotora.
- Nguva dzose ramba uine utano hwakanaka hwechando pahuni. Zvokudya zvakasvibirira zviri pasi pekoriyumu zvinogona kushandiswa seurongwa hwekuchengetedza husiku kana usina nguva yekugadzirira nekubika kudya kwakanaka . Edza kusarudza kudya ne-300 kusvika ku 350 makorikiti. (Zano: Kunyange humwe hutano hwakanaka hwehutano hwakanaka huri kumira pamagetsi, saka iva nechokwadi chekuwedzera saradi yakakanyiwa kana kushandiswa kwemiti inoshandiswa, isina-kushandiswa yemiriwo yakasvibira ku "nguva yako yekudya" kuti uite zviri nani.
- Sarudza zvokudya zvingakubatsira kuti unzwe wakagutsikana kwenguva refu. Kunyange zvazvo mapurotini nemafuta zvichikubatsira iwe kunzwa uchinge wakagara kwenguva yakareba kudarika maitiro e-carbohydrate, mapuroteni anowanzo ane zvishoma pamashiri paawa kupfuura mafuta. Mazai, nyama dzine hutete, hukuku husina ganda, uye mishonga yemafuta yakaderedzwa yakakosha ndiyo mapuroteni akanaka. Chikafu chakafanana nehuti , yei yakabikwa, tambo chese kana turkey tambo ichakupa simba rekusimudzira uye kunoderedza nzara. Mbeu dzose dzinewo mapuroteni, saka unogona kuwana kubatanidza mhuka kana mapuroteni emishonga ane carb yakaoma yakadai segorosi yakakwana yegorosi kana chingwa chakazara chezviyo kuti zvive zvakanyatsoshanda mukuchengeta simba rako uye nzara pasi. Kana iwe usingadyi nyama kana mukaka, panewo zvimwe zvakasiyana-siyana zvepuroteni, zvakadai sehairi, marumusi, uye nuts.
- Tora "Zs." Waiziva here kuwana zororo zvakakwana kunogona kuchinja zvakanakira kukwanisa kwako kuderedza uremu? Kunyanya kuwana hope zvakakwana kunogona kuita kuti iwe udye kakawanda kana kuita zvisarudzo zvisina kunaka. Mukuedza kubhadhara kunzwa groggy, tinowanzoita kuti tive nechepamusoro-koriori, zvokudya zvakanyanya-mafuta . Kuwana kukwana kwakakwana kunovimbisa kuti unonzwa wakagadzirirwa zvakakwana kuti uite zvekuita uye kuti iwe unoshanda kusvika pakuzara kwako kana iwe uchiita. Kunyange kana iwe usingakwanisi kuwedzera mamwe maawa ekurara, tora nguva kuti urege kuita chinhu, ita zvinopfurikidza kufema, kuverenga, kana kuteerera kune imwe mimhanzi inonyaradza zuva rega rega. Kuita pfungwa yekuzorora zvakanyanya kunogona kuchengetedza kudya kwepfungwa - kunyanya kunetseka-kudya - kuripo.
* Yakagadzirwa naMalia Frey, Weight Loss Expert