Dzimwe nguva zvakaoma kudzora iwe, kunyanya kana uchida kudya (uye ndiani asingadi?). Munguva yekutsvakurudza kweInstitute of Nutrition, vashandi vekudya vakabvunzwa kuverenga kuti vangani koriori pazuva ravanowana. Somugumisiro, zvakazoitika kuti kunyange nyanzvi dzakapfuura chimiro kuburikidza ne10%. Nokudaro, zviri nyore kunzwisisa kuti nei tisingakwanisi kuora muviri, kunyange mushure mokunge taona zvese zvatinodya. Nezvekurasikirwa nehutano zvakakwana kuitira kuti urege kuwedzera uremu zvakare mushure mekunge nyaya ino ichataurwa.
Zvinotarisa kuti dambudziko iri rinogona kugadziriswa: tanga diary umo iwe uchanyora pasi zvose zvaunodya. Dzidzo dzakaratidza: nzira iyi haingokubatsiri kuti uremerwe uremu, inoshandura mafungiro ako pamusoro pezvokudya zvachose. Chimwe chiitiko chakaitwa: imwe nhamba yevashandi vezvokudya yakanyora pasi chokore choga choga mudhidhiary, rimwe nerimwe raipedza kudya, vamwe vose vakapinda vakagadziriswa kudya kwakagadzirwa nemakinhydrate, havana kuchengeta zvinyorwa. Somugumisiro, zvakazoitika kuti avo vakatungamira diaries, vakaremerwa urefu kupfuura avo vakange vari pakudya. Pandaishanda nedhidhiyo, zvinhu zvose zvakabvunzwa: uremu, urefu uye maitiro ehupenyu. Uye chinhu chakashamisa zvikuru: nhamba ye kilogram yakaderera yakatsigira nhamba yemazuva panguva iyo diary inopindirwa yakachengetwa.
Heano zvikonzero zvishanu nei zvichibatsira kuchengeta diary yakadaro, kunyange kana iwe usina chokwadi nezvezvokudya.
1. UNONZIDZISA KUZIVA NEZVAKAITWA NEZENYIKA DZEMAKORORI AKASIMBWA ZUVA. Isu tinowanzoita kuti kuderedzwa kwekoriyori yezvokudya zvedu. Mamiriro acho anowedzera zvakanyanya apo patinodya kudya kunze kweimba. Muna 2010, chidzidzo chakaitwa: 105 zvikafu zvakaoma zvakaedzwa muzvokudya zvakasiyana-siyana zvekutsanya, mushure mokunge vashanyi vakabvunzwa kuti vaone nhamba ye makorikoni muhurongwa hwavo. Izvo zviitiko zvaive zvakanyanyobatana nekumwa uye kudya. Kana zviri zvekudya zvakanyanya, 38% chete yevakapindura vanogona kupindura zvakarurama. Ichi chinhu chekutarisa kwevanhu: kunyanya chikafu, zvakaoma kufungidzira. Izvo zvinoitika nekufamba uye kureba.
Kunyange vashandi havagone kurarama nebasa iri. Mune rumwe ruzivo, 200 mabhii ezvokudya akabvunzurudzwa. Vakakumbirwa kutumidza nhamba yemakoriori aiva mune zvipfeko zvikuru zveimwe nzvimbo dzekudyara kwavakagara. Zvinoshamisa kuti hakuna mumwe wavo aigona kusvika pedyo nemhinduro yakarurama. Mhando yemanzwiro yaive kubva pa200 kusvika ku700 kilocalories mukukurukurirana kwedhi imwe neimwe. Saka, rega kufunga uye wotanga kuverenga. Kune mafurafura akawanda anoratidza ma caloric zvine zvakasiyana zvezvokudya zvakasiyana.
2. UCHOKUTA KUTI UFUNGE KUNYANYA. Ita rondedzero yakawanda yezvokudya zvawakadya zuro, iva nechokwadi chokuti unoyeuka chaizvo izvo waidya kudya kwemanheru, masikati uye kudya kwemanheru. Uye iva nechokwadi kuti unoratidza chokoti iwe waidya munzira yekuenda, uye kutakura nuts ... Kana wakagadzira, isa pane zvawakanyora uye zvawakaedza.
Izvi zvinoitika seizvi: musikana wacho anonyatsochengeta diary, zvose zvinonyora zvinyorwa, asi haagoni kunzwisisa kuti nei asingakwanisi kuora muviri. Ipapo akayeuka kuti anogara achicheka chewing gum. Uye chaizvoizvo muga imwe neimwe mheto ye 9 makorikori, uye mumutambo wekutakura mune anenge anenge zana. Kana iwe ukanyora zvinhu zvose zvaunodya, kusarudzwa kwezvigadzirwa zvichava zvakakosha. Semuenzaniso, kana iwe uchigara uchiraira cappuccino (imwe kapu is 320 kcal), nokutanga kuchengeta diary, chokwadi iwe uchashandura hovha yegavha, umo ma 2 kcal chete. Yeuka kuti zviduku zvishoma muzvokudya zvinotungamirira kumapirogiramu matanhatu pagore!
3. Iwe, PASI POSE, UZISINZE MHURI YANGU MUCHISUNGWA CHEZVIMWE. Dzimwe nguva zvinowanzoitika kuti mukadzi anofunga kuti anodya mimwe miriwo. Anogara achifunga kuti anogara pane imwe kabichi - broccoli, mavara, Brussels. Uye mushure mokunge atanga kunyora pasi zvose zvaakadya panguva yemasikati, akawana kuti akadya miriwo kamwe chete kana kaviri pavhiki ...
4. UNOGONA KUZIVA ZVAKANYORWA. Nyanzvi dzinopa zano: kuitira kuti uwane uremu hwakanaka uye usati uwedzere kuwedzera zvakare, iwe unoda kukurira chido chekudya zvekudya. Kuti uite izvi, unofanirwa kunyora kwete izvo chete zvaunodya, asi zvakare mumamiriro ezvinhu aunowanzodya zvakanyanya. Semuenzaniso, iwe unodya zvakawanda zvekoti, nekuti pamabasa kune mishina ine chokoti mabheji. Kana kazhinji kunwa mukaka, sezvo uri munzira kuenda kumba, enda kune cafe. Kana iwe unotora chimwe chinhu chinotyisa kana uchiona TV. Paunocherechedza kubatana kwakadaro, unogona kuedza kuputsa. Chengetai michero kana michero pairi. Sarudza imwe nzira yeimba: kana pane paki iri pedyo, tora kufamba. Kana kushungurudzika kuchiita kuti udye, zviri nani panzvimbo yekicheni kuenda kuimba yekugezera - zorora muhutu hunopisa.
Bhonasi yakawedzerwa: kana uchitanga kudzora chidimbu chimwe nechimwe chaunodya, iwe unenge uchitarisa zvishoma nezvishoma, uye manzwiro ekuti satiation acharatidzika nekukurumidza kupfuura apo iwe usingazivi uye unogadzira zvokudya.
5. UNOGONA KUZIVISWA NEZVAKAZURWA. Iyo diary inobatsira kururamisa kukanganisa kwako uye kutarisa dhamoni. Somuenzaniso, kuenzanisa nhamba ye kilogiramu yakadonha mwedzi wapfuura neyiyo yemazuva ano, kusarudza michina inonyanya kuchinja kuchinja kwemairi, nezvimwe zvakadaro.
Rega dzimwe nguva uye zviduku zvitsvene. Kana mwedzi wose iwe wakashinga wakachengeta uye usadya imwe candy imwe chete, unogona kukwanisa kunakidzwa nekadiki. Iwe uchaona, iwe uchazvifarira.
Nzira yekuchengeta diary
Tsvaga chirevo chegoridhe
Iyo diary inogona kurongwa sezvaunoda - hazvina basa. Iwe unogona kuva nebhuku rakawandisa kana kutenga diary kana uchida kunyora nemaoko. Kana iwe uchida kudhinda, fambisa shanduro yemagetsi edhidhiyo pamakombiyuta epamba yako. Chinonyanya kukosha, unofanirwa kurapa zvinyorwa zvako sechinhu chinoita kuti ufare. Zvose zvinoitwa nemufaro zvinonyanya kushanda uye zvinobudirira.
Nyaya inonyanya kukosha yekunyora: nguva yekudya kudya, chii chaizvo chawakadya uye kuti zvakadini. Zviri nani kuti uenzanise kunyora manyore mushure mekunge wadya. Paunenge uchida kuverenga pamagumo ezuva, zvichava zvakaoma kuyeuka zvose zvese. Kana uine kombiyuta yekombiyuta, usakanganwa kutakura pamwe newe - nenzira yebhuku kaduku, kuitira kuti pane imwe nguva, mushure mekudya kwekudya mukutoro, somuenzaniso, iwe unogona kunyora pasi chiyero chekudya nekudhakwa panzvimbo iyo, uchicherechedza zviri muzvinhu zvekudya mune zvigadzirwa.
Hapana chinhu chakashata
Rongedza zvinyorwa zvako zvepadhiari zvakarongeka kuitira kuti zviratidze chete ruzivo rwakakosha zvikuru. Somuenzaniso, kana iwe uchigara uchida kutsvaga chimwe chinhu, svetuka peji iwe muzvikamu zviviri: mune imwe iwe unonyora kuti unoda kudya zvakadini, uye mune imwe, kukurumidza uye kuti iwe wakakurumidza kuwana sei. Kana iwe ukatora matambudziko uye zviitiko zvinotapira, tsanangura mudhiari yako manzwiro ainyanya kunzwa panguva yekugadzirisa "mushonga".
Mukuwedzera, kana uri kuedza kubvisa tsika yekudya chinhu chinonyanya kunakisa kurara, somuenzaniso, iwe unofarira ice cream, iyo yaunogara uine mufiriji, penya mune imwe koromo maawa asterisks apo wakakwanisa kurwisa. Pakupera kwe mwedzi, shandisa zvinokunda uye uzvigadzirire mubayiro wakanaka.
Iva akatendeseka iwe pachako
Usakanganwa kunyora pasi chidimbu chimwe nechimwe, mukombe wose wewadhi iwe waunoedza, unozorodza shuga dzekudya, pamwe chete, chero chinhu chinopfuura mbeu. Uyewo usakanganwa nezvezvinwiwa. Izvo zvinewo marori akawanda. Vakawanda havafungi kuti zvakakosha kuisa mumabhuku avo girasi rewaini yakaoma (120 kcal), juice kubva muhomwe (280 kcal) kana bhodhoro redha soda (220 kcal).
Simbisa menyu
Kuverenga makoriyori kuchave nyore nyore kana uri 2-3 nguva pavhiki kwekudya kwekudya kwemasikati uye kwemasikati kune imwe chete. Somuenzaniso, oatmeal kana buckwheat porridge pamwe ne yogurt kwekudya kwemafuro uye saradhi nehutuki kana huku wekudya kwemasikati. Zvakakosha kuti iwe unofane nemidziyo iyi.
Ongorora chokwadi
Hazvina mhosva kuti iwe wakashingaira sei uye wakangwarira iwe, diary pachayo haigoni kuchinja unhu hwako uye kuchinja tsika dzako kusvikira watanga kuongorora zviito zvako. Sarudza nguva iyo manheru kuti uverenge makoriro awakagamuchira zuva. Zvinobatsira kuziva kuti mapoka ezvokudya zvaunoshandisa, kana zvichidiwa, agadzirisa kudya kwako.
Kana iwe uine mukana uye zvinoreva, tsvaga unyanzvi. Mazuva ano, mabasa evanhu vanokwanisa kudya zvinovaka muviri anowanika, asi kusvika ikozvino, zvinosuruvarisa, mumakiriniki aripo chete. Nyanzvi dzichakuudza kuti iwe unorema sei, usawana uremu zvakare. Zvinonyanya kukosha ndezvokukurudzira: zvipe iwe pachako nekuratidzwa kwesimba repfungwa nekusimba. Semuenzaniso, kana wakakwanisa kubatira kwemwedzi uye usaparadzana kubva pane chirongwa, iwe unogona kuzvipa chipo: shangu idzva, bhegi kana nguvo. Ichava chishamiso chinokurudzira mupfungwa!