1 - Ikani Njira Yopatsa Chakudya
Zochitika ndi zochitika ndizo gawo la moyo. Kukhala ndi moyo wathanzi komanso kukhala ndi thupi lolimba sikukutanthauza kuti ntchito zachikhalidwe ndizochepa. Palibe chifukwa chodandaula ndi zakudya zoletsedwa osati pa menu yanu yoyera, kapena kuopa kutsika kwa mafuta mwadzidzidzi kuonekera pa minofu yanu yovuta. Chotsani nkhawa za kutayika ntchafu kapena kutaya zitsulo kupita ku maphwando mwa kugwiritsa ntchito njira yowonjezera chakudya kumene mumayendetsa. Izi zidzakuthandizani kuti muzisangalala ndi ntchitoyi, pitirizani kuyang'ana kotheratu ndipo khalani ndi nsanje kwa iwo omwe akudabwa momwe mudachitira. Ino ndi nthawi yochotsa chakudya chanu chamkati.
2 - Idyani Musanapite
Khalani ndi zakudya zathanzi pa dzanja ndikugwiritsanso ntchito ndondomeko yanu yodyera musanapite ku chochitikacho. Ngati mukuchita phwando, mudzakhala ndi nthawi yambiri yolamulira zomwe zakonzedwa. Mulimonsemo, kudya musanayambe kukuchotsani chiyeso kuti musayambe. Njirayi imapanga chakudya chowoneka chodya chowunikira kukusungani pamsewu ndikusunga makoti asanu ndi limodzi abs. Kudya zinthu monga maapulo osakanizidwa ndi batala usanathe phwando lisanakulepheretseni kudya zakudya zopatsa chakudya kuti muwone chakudya chamadzulo. Ngati mwakhutitsidwa kale, kudzaza mbale yanu ndi mtolo wosasintha sikungakhale kosangalatsa.
3 - Kuvala Zovala Zoyenera
Timagwira ntchito molimbika kuti tiwone zovala zabwino zogwiritsa ntchito miyala. Ntchito zachikhalidwe si nthawi yowonongeka mathalauza. Valani zovala zanu, ma jeans, kapena madiresi anu ndipo muzimitsa mutumbo wanu , chifuwa chapamwamba ndipo muli nacho chipinda koma osati chakudya. Izi zimapanga chakudya chowoneka bwino chomwe chimapewa zakudya zomwe zimatulutsa pang'ono. Komanso, ndani akufuna kukhala pansi kuti asamamve bwino? Zovala zimapangitsa kuti zakudya zapakati zikhale mopepuka ngati masamba, zakudya zowonda, saladi, ndi madzi ambiri.
4 - Bweretsani Moyo Wathanzi
Mukupemphedwa kuti mubweretse chakudya ku chikhalidwe cha anthu komanso chakudya chopatsa thanzi chidzaperekedwa nthawi zonse kuti mubweretse ndiwo zamasamba kapena saladi. Kusankha zakudya zowonjezera kumapangitsa kuti zakudya zowonjezera zapakhomo zizikhala pakhomo. Mutha kuchoka phwando musabwerere kuyesedwa mutalowa mu khitchini yanu. Kudziwa zowonjezera mu mbale yanu kudzakuthandizani kuti mukhale osangalala kuti muzisangalala ndi zinthu zowonjezera. Mutha kungokhala phwando la phwandolo lomwe limapereka chitsanzo cha momwe mumadyera thanzi kuti mukhale ndi thupi lolonda!
5 - Chakudya Choyendera
Lowani chakudya cha snob spy mode nthawi yomweyo. Dzipatseni nthawi kuti mupeze malo aliwonse omwe simukufuna kudya komanso zomwe mungakonde. Sungani galasi la watek mu dzanja lanu lopambana kuti muteteze kuchoka ku "malire" otsekemera tebulo ndi kusonkhana m'malo mosachepera mphindi 20. Izi zidzakupatsani nthawi yochuluka yowerengera zakudya zanu musanadye chilichonse. Kukhala chakudya chapamwamba chotchedwa snob spy chimakhala chophweka ndi chikhalidwe chilichonse ndipo chidzakuthandizani kukhala osasamala.
6 - Lembani zojambulazo
Zizindikirozi zimayenera kukhala zokondweretsa ndipo zimakuyamitsani ndi kukunyamulani ndi makilogalamu musanadye chakudya ngakhale patebulo. Wokonda kudya zakudya zowonongeka adzazindikira izi ndikuyamba kuwononga zowonongeka pochotsa chiyeso chokamweka ndi kupulumutsa zopatsa mphamvu pa chochitika chachikulu. Ngati pali chakudya chamwambo chomwe chiyenera kusangalatsidwa, chiyenera kukhala chochepa kwa zipatso, masamba obiriwira kapena mtedza wambiri . Pezani, chakudya chamadzulo chikubwerabe!
7 - Khalani Picky
Palibe choipa kuposa kuwononga makilogalamu pa zakudya zomwe simukuzikonda ndipo mwatsoka, palibe chomwe chimakhala ngati ndalama zowonjezera kalori. Chakudya chodyera chotsalira chidzasankha kwambiri ndikusankha makondwerero apakati pazinthu zogwira mtima ndikusamala kuti musadye mopitirira pa chinthu chimodzi. Kutengeka ndi chakudya cha anzawo pa ntchito kungakhalenso vuto komanso kumakhala koopsa. Chakudya cha chakudya chimenechi chimamangiriza ku zakudya zathanzi zabwino mosasamala zomwe abwenzi awo akuchita. Chochotsedwera apa ndikupanga makilogalamu anu kuwerengera.
8 - Pitirizani kudalira
Fred Flintstone kukula kwa mwendo wa mwanawankhosa kumawoneka kodabwitsa koma chakudya chophwima chimadya kuti mapuloteni ndi abwino. Nthawi zonse muzisankha nyama yoyera kuposa bulauni pamagulu a anthu. Nyama yoyera ndi yowonda, ili ndi mafuta ochepa ochepa komanso mawonedwe othandizira amathandiza kumakula ndi kupuma. Nyama yowonongeka ndi gwero lalikulu la mapuloteni , ofunika kwambiri kuti akhale ndi thanzi labwino komanso labwino.
9 - Be Food Smart
Pa zikondwerero monga Thanksgiving, mbalame yokazinga imayamba kukayikira. Kodi mukudziwa kuti khungu lakukotchedwa Turkey ndi lokoma komanso kudya pang'ono sichidzasokoneza banki labwino? Lilian Cheung, mkulu wotsogolera wa "The Nutrition Source" kuchokera ku Harvard School of Public Health akuwonetsa mafuta abwino kwambiri kuposa mafuta odzaza ali pakhungu ndipo kusangalala pang'ono kumathandiza kwambiri thupi. Zakudya zopatsa nzeru zidzakhala ndi khungu kakang'ono ka khungu losakanizidwa osati kubwerera mmbuyo kwa masekondi.
10 - Khalani Carb Smart
Zochitika zamasewero zimakhala ndi zakudya zopanda thanzi zomwe zimakhala ndi mavitamini okwanira kuti ziwononge gulu lonse la mpira. Zakudya zapamwamba zowonjezera chakudya sichidzadzaza mbale yawo ndi mikate yoyera, mapira a mbatata yosenda ndi mkate. Adzagwiritsanso ntchito njira zawo zoperekera zakudya kuti athandize kupanga zosankha zabwino kwambiri pofunafuna carb fibrous ndi oonda mapuloteni. Adzapewa shuga komanso zinthu zokoma monga mliri. Zakudya za chakudya izi zidzakhala pamasewero awo pano. Iwo angakhale ndi makapu ang'onoang'ono a zidole zokhumba, amasangalala ndi mmodzi yekha kumagwira ntchito mwanzeru, kapena pewani ma carbs osakhala bwino pamodzi ndi kusankha nyemba zatsopano.
11 - Imwani Madzi
Ndi kutupa konseko komwe kumayambitsa zakudya ndi mowa pazochitika zamasewero, chowombera chakudya chowombera ndi chimene chimanyamula botolo la madzi kapena galasi kuti thupi lawo liziziziritsa. Madzi amathandiza kuti thupi likhale loyendera bwino komanso limathandizanso kuti thupi likhale lopanda mphamvu komanso limapangitsa kuti thupi likhale lokwanira.
12 - Malire Mowa
Mowa ndi waukulu pamisonkhano. Kawirikawiri palibe amene amapereka chidwi kwa vinyo wamuyaya ndi mzimu akupitirizabe madzulo onse. Izi kawirikawiri nthawi yokuvina tebulo ikuyamba kuchitika kapena osangoyamba kulowa mwa iwo. Nkhuku yowononga mowa imadziwa kuti mowa ndiwopatsa mphamvu kwambiri ndipo imachepetsa kudya kwawo kuposa zakumwa ziwiri. Kusinthanitsa madzi ena pakati pa zakumwa ndizofunika kwambiri kuti thupi lichotsedwe ndikuganiza bwino. Zimalimbikitsidwa kumwa zakumwa zisanu ndi zitatu za mowa.
13 - Onetsetsani Kulowa kwa Fat
Casseroles ndi matupi olimba samangosakanikirana, ndipo chakudya chochepa cha mafuta chimawaletsa ngati mliri. Kaŵirikaŵiri Casseroles amadzaza ndi zosakaniza zonunkhira mafuta , mayonesi, ndi njerwa za batala. Kodi ndatchulapo zigawo za tchizi , matani a mikate, ndi zitini za msuzi osakanizidwa ndizowonjezera? Izi ndizo zakudya zoletsedwa zomwe zimakhala mumatumbo anu ngati thanthwe ndipo zimayambitsa mavuto osokonezeka kwambiri. Mtengo wa mafuta ochepa kwambiri umakhala wokondwa kwambiri kudya zophimba zam'mimba komanso zowamba zouma ku Brussel m'malo mwake.
14 - Khalani Antioxidant Smart
Mafuta atsopano ali odzaza ndi antioxidants omwe amathandiza kuchepetsa kutupa m'magazi. The antioxidant food snob amadziŵa bwino kwambiri ubwino wawo wathanzi ndipo sazengereza kusangalala ndi zipatso monga buluu. Tsopano, ngati zipatsozo zikuphatikizidwa ndi creams ndi sauces, antioxidant smart chakudya snob akhoza kutenga padera.
15 - Khalani Sampler
Kulola kudya chakudya chokwanira pazochitika zamasewera ndichinthu choyenera komanso nyemba zowonetsera chakudya zimadziwa momwe zingagwiritsire ntchito ngati pulogalamuyo. Izi zidzatengera kulamulira kwakukulu ndi kusamalitsa mbali zofanana ndi kukhala ku Costco pokhala ndi nthawi yopuma. Kusangalala ndi kuluma kwa izi ndi kuluma kwazo ndizochita zowonjezera chakudya komanso zimalola kuti anthu ambiri azikondana nawo. Mudzabwera ndikukumva kuti muli okhutira komanso osagwirizana ndi zolakwa zomwe zimabwera ndi kudyetsa.
16 - Ayi
Zochitika zamasewero zimadza ndi zipangizo zokwanira zoletsedwa monga miyala yamtengo wapatali, tchizi, kufalitsa, ndi kukwapula. Olungama amanena kuti palibe chakudya chomwe chidzawone pomwepo ndipo sichidzakweza mbale yawo kuti ikatumikire. Gawo laling'ono la tchizi likhoza kukhala pafupi nazo ndipo zina zonse zowonjezera zimawoneka ngati zowonongeka. Chotsatiracho: Kuuza owonjezera kuti amatanthauza kuti inde ndikutsamira ndi miyendo.
17 - Khalani Dessert Smart
Desserts ndi mphoto ya ntchito zonse zachikhalidwe. Nkhuku yowononga bwino imatha kugwiritsa ntchito njira zamakono kuti idye mkate wawo ndi kudya nawo. Ena amasankha kusangalala ndi zochepa zomwe amawakonda pamene ena ali ndi njira zodzikongoletsera. Kukumba chipatso kuchokera pa chitumbuwa, ndi kalasi, ndithudi, ndi chakudya chachangu chomwe chimapangitsa kuti mafuta azidzaza. Chinthu chinanso chodyera chakudya chimakopeka kwambiri kuposa maulendo awiri omwe amachititsa mphuno ndikutembenuza mphuno. Njira iliyonse yogwiritsidwa ntchito, masekondi sangawonedwe konse. Chotsatiracho: Khala ndi mchere wochuluka, sungani chiwombankhanga pa chitumbuwa osati pa ntchafu.
Zotsatira:
Harvard Health Publications, Turkey: chakudya chokwanira cha holide, Patrick J. Skerrett, 11/19/12
Sukulu ya Harvard ya Anthu Odwala, Chitsime Chakudya, Lilian Cheung, Mtsogoleri Wosindikiza
Dipatimenti ya Ulimi ya United States, Nutrition Facts for Chicken ndi Turkey , 9/11