Ndikumapeto kwa tsiku lovuta ndipo mwakonzeka kumasula ndikudya chakudya chamadzulo . Koma mmalo mwake, mumayamba kuchita zoipa ndikudya zolakwika . Kodi kugwa kwa chakudya chamadzulo nthawi zambiri kungakugulitseni makilogalamu mazana? Zosokoneza mgonero zimapezeka koma zimakhalanso zosavuta kuzipewa. Onetsetsani mndandanda uwu kuti muzisunga chakudya chamadzulo (ndi dongosolo lanu la kulemera).
Chosowa Chakudya # 1: Kuwonjezera Mafuta Owonjezera ndi Ma Calories ku Zakudya Zathanzi
Ndi mfundo yanji yokonzekera mbale yathanzi , ngati nkhuku zowonongeka, kungoziika ndi mafuta owonjezera ndi ma calories monga mafuta kapena tchizi? Zoonadi, mudakali ndi zakudya zomwezo kuchokera ku ziweto, koma simukuchita zofuna zanu zonse. Saladi yanu yathanzi imakhala zowawa kwambiri pamene mukuphimba ndi kuvala kokoma.
Lekani kugwiritsa ntchito saladi yodzikongoletsera, tchizi, margarine, ndi mayo ndipo mudzasunga makilogalamu ambiri . Mwinanso mungapeze kuti mumakonda zakudya zatsopano kapena zowonjezereka popanda zowonjezera.
Langizo: Ngati simungathe kulekerera kukoma kwa ndiwo zamasamba, mugwiritseni ntchito zitsamba, zonunkhira, Akazi a Dash, mafuta odzola, mafuta a saladi, salo, kapena pico de gallo kuti muwone zakudya zomwe mumapeza bland.
Chosowa Chakudya # 2: Kusamba Mbewu Yanu
Amayi anakupangitsani inu kukhala membala wa Club ya Plate Yoyera, chabwino?
Eya, ndi nthawi yosiya ntchito yanu chifukwa palibe chifukwa chodziwira kuti mukufunika kupukuta mbaleyo ngati mimba yanu ikukuuzani kuti ndi nthawi yoti muime . Samalani kuti mumamva bwanji kusiyana ndi kuchuluka kwa zakudya zomwe simukuzidziwa.
Pali kusiyana pakati pa kudya ndi kumverera mokwanira.
Zimatenga mphindi 20 kuti ubongo wanu upeze chizindikiro. Kotero pamene iwe uchita, ndi nthawi yoti umvetsere. Idye pang'onopang'ono kuti mudziwe nthawi yoti muime. Ndipo musamve chisoni chosiya chakudya mu mbale yanu. Ingonyamula pang'onopang'ono ndikusungira iyo mtsogolo.
Langizo: Musanayambe mutumikira nokha thandizo lachiwiri, imwani madzi ambiri. Chakudya chosavuta chikhoza kulakwitsa chifukwa cha njala. Komanso, yesetsani kuyika foloko yanu pakati pa kulira. Ndi njira yabwino yothetsera kudya.
Chodetsa Chakudya # 3: Osadya Zakudya Zokondweretsa.
Mukuganiza kuti mumayenera kulumbirira oyamba kuyambitsa kulemera, sichoncho? Ganizirani kachiwiri, chifukwa choyamba chakudya chanu ndi chakudya chopatsa thanzi kapena mbale ya msuzi-msuzi ndi njira yabwino yothandizira kuti muzidya pang'ono panthawi ya chakudya chanu. Izi zimathandiza kwambiri ngati simunadye maola oposa anai kapena asanu. Ukadakhala wochuluka kwambiri kuyambira mutadya chakudya chomalizira, nthawi zambiri mumadya kwambiri.
Musamangokhala ndi letesi yakale ya iceberg mu saladi. Tinyamule ming'alu yambiri yamdima, yomwe imanyamula zowonjezera zothandizira kuthetsa njala . (Zowonjezereka zomwe mumadya, kumadzaza kwambiri saladi yoyamba.) Ngati msuzi ndizofuna, mumakhala ndi mwayi. Mitundu yambiri ya msuzi wamzitini imalowa mkati mwa makilogalamu oposa 100 potumikira, ndipo ena amakhala ochepa.
Malangizo: Ovutika nthawi? Sungani msuzi wodzaza ndi zitsulo zokonzedwa ndi microwave kuti muthe kudya mu mphindi zochepa.
Chosowa Chakudya # 4: Kupewa Mafuta Okhala ndi Thanzi Labwino
Kodi mudadyapo mafuta ochepa monga spaghetti marinara kuti mupeze njala mu maola angapo? Kudya chakudya chomwe chiribe mafuta , monga tchizi kapena nyama kapena mafuta abwino , mosakayikira kungakuchititseni kumva kuti mukusowa kwambiri. Ndipo iyo ndi njira yophimba usiku wa usiku. Kumbukirani, mafuta si mdani. Koma mumasankha mafuta anu mwanzeru ndikuziika monga gawo la chakudya choyenera, chopatsa thanzi.
Tip: Nanga ndi mafuta ati omwe angasankhe?
Mafuta a monounsaturated (omwe amapezeka mu canola, peanut, ndi maolivi) ndi mafuta a polyunsaturated (omwe amawoneka mu mpendadzuwa, chimanga, ndi mafuta a soya) awonetsedwa kuti achepetse "cholesterol" ndikuwonjezera "cholesterol" chabwino.
Chosowa Chakudya # #: Kudya nkhuku Usiku Uliwonse.
Nkhuku ndi mapuloteni abwino kwambiri, omwe ndi otsika kwambiri. Komabe, ziribe kanthu momwe mungakonzekerere, zimakhala zotopetsa pambuyo pa chakudya chamadzulo pang'ono. Kutentha chifukwa chodya chinthu chomwecho mobwereza bwereza kungakupangitseni kuti mukhale osakaniza. Sungani zinthu poyesa tuna, nsomba, mawere, kapena mapuloteni apamwamba. Mutha kusankha ngakhale steak wathanzi pa zakudya zanu.
Langizo: Nthawi zina nkhuku si yabwino kwambiri. Nkhuku za miyendo kapena ntchafu zimakhala zowonjezera kwambiri kuposa nkhuku zoyera. Ndipo kumenyedwa, kokazinga, kapena nkhuku ya pinko-yopopera imakhala yochuluka kwambiri mu mafuta ndi ma calories.
Kumbukirani, ife tonse timapanga zakudya zolakwika nthawi zina mu kulemera kwa ndondomeko. Koma ngati mungathe kukhala ndi nzeru komanso mlingo woyenera pa nthawi ya chakudya chamadzulo, mumadzipangira chakudya chokwanira komanso chodyera.