How kuchengeta dhayari raunonyora uremu? Sample kwakakodzera dhayari. Best Weight Loss Diary

Kudya zvinovaka muviri - zvikuru zvakawanda pfungwa kuti mumwe nomumwe pachake inobata dzavo, postulates vakawanda "zvokudya zvakakodzera" kunokosha kusiyana. Nokuti vamwe - haina kudya pashure nhanhatu ari manheru, vamwe - kurambidza zvokudya Fast Food nehoro, nokuti vamwe - ndiko kuramba kutora furawa, kutapira, wakawanda, aisvuta, etc. Unogona kuramba kwenguva refu.

Kutsanangura zvokudya dhayari

Zviri gwaro apo kurekodha zvokudya zvose kuparadzwa. Zvakakosha kuti funga zvose, kwete asipo chimedu. Zvakakodzera kunyora mazita zvigadzirwa, zvokudya, nezvadzo uye uwandu simba ukoshi.

Diary ndiyo yakanaka uremu vachidya zvichiongororwa chokushandisa. Achaita pachena kuti zvokudya mhando iwe udye, unhu hupi uye mune mari. It acharatidza pane kutyora kudya achakuudza kuti muviri Zvakanyanya Kunaka Panguva Yepamuviri (kana iripo).

Kuti, uremu dhayari hucharatidza Mishonga tsika. Zvichida zvichava kukukurudzira kuchinja navo.

Apo uremu dhayari

Pane nzira dzakawanda pakuchengeta munhu dhayari.

1. The dzose notibhuku, mukabhuku.

Advantages:

- kuisa nokukurumidza (kana kuti, kusamuda);

- pasi mutengo;

- mufambo.

payakaipira:

- kushaya otomatiki kuverengwa macalorie;

- kunzwisisa Kuongorora yakanyorwa mashoko.

2. Chikumbiro Microsoft Excel

Advantages:

- Hakuna zvachose chero PC;

- nyore;

- kukwanisa aponese mundangariro tsvimbo uye akasvinudza pamusoro chero mudziyo, apo chirongwa iri yakaiswa;

- zviri nyore kuti kuverenga macalorie kudyiwa uye, naizvozvovo, kuti vaite chinhu kuongorora nemigumisiro.

payakaipira:

- mashoko ose anodiwa kunyoresa pachako (manually);

- sika wako zvakarurama payakavakirwa.

3. smartphone / piritsi / kombiyuta, Google Drive gore.

Advantages:

- zvakwakanakira Microsoft Excel (ona rapfuura shanduro.);

- mashoko faira anogona kuvhurwa musi upi mudziyo pamwe Internet kuwana.

payakaipira:

- Microsoft Excel payakaipira (ona rapfuura musimboti.);

- zvikuru refu hwomukova ruzivo, kana iwe kushanda ari smartphone;

- Google spreadsheet shoma functionality pane Excel.

4. FatSecret, kumhanya pachikuva iOS, Android uye Windows Phone (azvaitwa, pokunyorera kana smartphone).

Advantages:

- mumwe yakanakisisa kushanda nokuti dhayari uremu;

- kusavapo muripo kushanda;

- nzwisisa inowanikwa;

- hapana chikonzero zvibodzwa pachako mazita chigadzirwa, vose vari mupurogiramu;

- Russified;

- Unogona kuita zvinhu zvenyu uye ndiro;

- Unogona kutaridzwa nhamba zvose zvinodyiwa uye simba zvekushandisa.

chinetso:

- rwakakwana kuongorora anodzidzisa mashoko.

How kuchengeta dhayari raunonyora uremu

Netafura, inova zvokudya dhayari, zvinokosha kuti zvose chokuita kurasikirwa uremu.

1. Food Hours. Zvakakosha kuti zvakanyatsonanga zvose mavambo uye kuguma zvoupfu, sezvo nguva agere dhesiki zvakananga zvarinoita uwandu kuparadzwa zvokudya.

2. Main - zvakananga zvigadzirwa uye inzwi ravo. Kana usingazivi chaiyo kurema zvokudya uye, hapana mukana mukupima dhishi kana chigadzirwa kuti uchida kudya, kunyoresa payo mikombe kana nezvirongo. Inogona nyore kutendeuka gare gare mu macalorie uye magiramu vachibatsirwa dzinokosha pamatafura. Zvinosuruvarisa, kwete kunzvenga kuzviverenga macalorie, sezvo izvi ndeimwe yenzira kushandisa kudzora uwandu simba vaparadzwa.

3. Chimwe inokosha - sei iwe udye. Anogona kudya mwana, kuva tudyo mune boka, kuti adye, kugutsa yenyu nzara, udye kubva kufinhwa, etc. All zvikonzero inofanira kunyorwa ari dhayari. Zvimwe kuongorora zvikonzero izvi kuchabatsira kubvisa mamwe zvokudya.

4. Kugara zvokudya. Unofanira tsanangurai (a shanu-pfungwa pamwero zvaizova zvakakwana), kuti unofadza aiva kudya. Somuenzaniso, 5 - "Chero kuravidza wako," 1 - "ndove." chikero ichi kuuya madyiro uye kuti tikwanise kuchinja simba wedzerai zvokudya raibatsira kwete chete asiwo zvinonaka.

5. Employment nokuda vanokodzera here / zvemitambo. Diary Kudya kunofanira ane zvose kudzidziswa: zvaiyambuka netsoka, kutamba nevana, kuchenesa, vaikwira nezvikwiriso, etc. ruzivo urwu zvichaita pachena yokuratidza kuti sangano zvikuru pane muupenyu hwako kuti chinoda kugadziriswa.

6. A nguva paunomuka orara, nzvimbo zvokudya. mashoko Izvi zvinokosha, sezvo kuchinja uye kudyisa maitiro nokuchinja zvakatipoteredza.

7. Zvinokosha kuyeuka zvimwe zvinhu. Entries vanofanira kunzi chero zviitiko rwendo, tsaona. Pasinei chokwadi kuti, pakutanga aitarire, havana chokuita zvoupfu, pamwe haizopereri Kuongorora dhayari angawana mapatani zvinonakidza. Travel, kushushikana, kurwara nezvimwe zviitiko zvinogona yekudyidzana kukanganisa nouwandu zvokudya kuparadzwa.

Sei kuchengeta dhayari

The kutara neimwe chidimbu asi nokukurumidza kukupa pfungwa bhuku ikabereka macalorie nezuva. Yeuka kuti kuti tirambe uremu panguva dzose nesimba mukuru pa 1 kg waro uremu kunofanira 25 kcal.

Slimming uwandu akagamuchira simba pa 1 kg wakaderedzwa kusvika 20 kcal.

Uremu ose 1 kg vanofanira uchapedza anenge 35 kcal.

Nemamwe mashoko, munhu yairema paavhareji 80 makirogiramu vanofanira richapedza 2000 macalorie kuti varambe zvakajairika uremu uye kuderedza mari, kana munhu achida kuderedza uremu.

Kana uremu anoenderera mberi uye Reset zvikasashanda, zvinoita sokuti zvikamu zviduku zvokudya vaparadzwa, uremu dhayari hucharatidza apo kukanganisa mu zvaunodya uye mararamiro. Zvichida iwe havambokwanisi tarisa kuti udye zvakawanda kupfuura ivo vanofanira, kana vanofanira kungoti kuwedzera kurovedza muviri.

Sample chikafu dhayari

Saka unofanira dzakasarudza kuchengeta dhayari raunonyora uremu. A yokuenzanisira inogona kuwanikwa pazasi. Zvakare, zvinokosha kuti taurira chero iwe tora, kana kapu yetii, kutsenga chingamu, kana duku chimedu chokoreti.

zuva	Nguva, kana uchimuka uye kana kuenda hope. hope urefu Kuyerera zvazvingava	The nguva apo Prien maete chikafu	Length basa noupfu	Pro ucts	The vhoriyamu (uremu, saizi)	macalorie	The manakiro	nei kudya	yokudyira nzvimbo	Mamwe mashoko-ru

Kudya kwakakodzera dhayari rine zvose huru.

zvikanganiso

The chikuru chikanganiso ndiko kukurumidza batwa journaling nezuva. Muchiitiko chino, tinofanira kuyeuka kuti hapana chikonzero kuhuchengeta kumarudzi kwoupenyu hwake. Zvokudya zvenyu uye kwadzinoita upenyu huchava akajeka uye dziripo ongororo miviri kana nhatu.

Kukanganwa kunyoresa kudya mumwe chete, regai kumhanyira kukandira zvose kugadzira. Kana iwe yeuka, kuti akadyiwa, kunyora, kunyange kana chiri pamusoro. Uye ivai nechokwadi kuti varambe kunyora mamwe nzira. Kana musingadi kurangarira zvachose, zvakanyatsonanga mune zvakataurwa, hapana chinyorwa. Best uremu Blog - imwe ine mashoko udzamu zvaunodya uye mararamiro.

Usakanganwa kuti vakabika zvokudya zvimwe caloric kupfuura wakawoma. Naizvozvo, pane dzakasiyana mbiri Masvomhu. Musimboti First - kuona kurema chikafu kubika. Wechipiri - achibatsirwa mashoko nzvimbo iri nechekare yakawanda kubika.

No njodzi chichaitika kana zuva kana maviri pamusoro penguva mavhiki maviri iwe havazokwanisi kugadzirisa zvose macalorie zvaparadzwa dhayari.

zvabuda

Pashure pevhiki mbiri, vachava rinowanikwa mufananidzo chairo zvaunodya. Aongorora zvose zvinyorwa, unogona kutanga kuti zvishoma nezvishoma kuchinja mararamiro enyu, vachidya tsika, etc. Zvakakosha kwete kuyambuka kubva kare upenyu hwose, uye kuchinja zvaunodya zvishoma nezvishoma, vonyanya chete kuchinja chero. Somuenzaniso, mumakore akatevera vhiki mbiri kuwedzera uwandu mapuroteni vaparadzwa, saka haana kuchinja kwemafuta uye makabhohaidhiretsi. Pashure pevhiki mbiri, unogona kuchinja kuti uwandu kuparadzwa kwemafuta uye makabhohaidhiretsi.

Iva akanaka uye utano!