Ndi zizolowezi ziti zomwe tiyenera kuchita patebulo lodyera kuti tisamadye?

 Ndi zizolowezi ziti zomwe tiyenera kuchita patebulo lodyera kuti tisamadye?

Mutha kuwongolera kuchuluka kwa chakudya chomwe mumadya tsiku lililonse kudzera mu malangizo ena, mwachitsanzo:

• Phunzirani kuchepetsa zakudya zomwe timadya. Mutha kugwiritsa ntchito zida zokuthandizani kuyeza kuchuluka kwa chakudya ndi kuchuluka kwamadzimadzi, monga kapu yoyezera, supuni ya tiyi kapena chakudya, kapena sikelo ya chakudya.
• Kuchepetsa kukula kwa mbale muzakudya: Mukasintha mbale yanu yonse ndi mbale yaying'ono, simudzawona kusiyana kwa kukhuta kapena kuchuluka kwa chakudya. Komanso, pewani kuyika mbale yayikulu patebulo lodyera, ndipo yesani kugawiratu kuchuluka koyenera mu mbale, chifukwa izi zidzakuthandizani kuchepetsa chilakolako chanu cha mbale ina malinga ngati ili kutali ndi maso anu, ndi kunja kwanu. kufikira.
• Onetsetsani kuchuluka kwa chakudya chomwe mumadya mu lesitilanti: kudya theka la chakudya, kapena kutenga nawo mbali pazakudya, ndipo ngati mukudya saladi, funsani msuzi wa saladi pambali ya mbale osati mbale. onjezerani ku saladi, ndipo gwiritsani ntchito mitundu ya msuzi wopepuka womwe uli ndi zopatsa mphamvu zochepa, koma supuni ya tiyi ya mafuta ndiyokwanira.Maolivi okhala ndi viniga pang'ono kapena mpiru.
• Onjezerani ndiwo zamasamba ku chakudya chanu: Idyani mbale ya supu ya masamba kumayambiriro kwa chakudya, chifukwa mbale iyi imadziwika ndi kuchepa kwa kalori, ndipo kudya mbale iyi musanadye chakudya chilichonse chidzakupangitsani kuti mukhale okhuta mwamsanga. Onjezaninso masamba ku mbale kapena sangweji yomwe mukudya kuti muwonjezere kukula kwa chakudya, ndikukhuta mwachangu osadya zopatsa mphamvu zambiri.
• Osamvera zizindikiro zabodza za njala: idyani mukakhala ndi njala, ndipo siyani kudya mukangokhuta kapena kukhuta.
• Imwani madzi ambiri: Madzi amapangitsa kuti m'mimba mwanu muzimva kukhuta, komanso ludzu lingakupangitseni kumva njala.
• Tafuna chakudya bwino: Kutafuna chakudya bwino komanso kwa nthawi yayitali kumapatsa ubongo nthawi yokwanira kuti ulembetse kukhuta mwachangu, ndikupewa kudya kwambiri.
• Clinical Dietitian Mai Al-Jawdah amayankha mafunso ofunikira kwambiri pakuchepetsa thupi
• Kuchepetsa thupi ndi kuchepetsa thupi pa nthawi ya chikondwerero
• Kodi tiyenera kuchita chiyani pa nthawi ya tchuthi kuti tikhalebe olemera?