1 - kudya zakudya zathanzi
Monga wophunzira wa koleji, muyenera kudya bwino kuti thupi lanu likhale lotanganidwa kwambiri-kuyambira kalasi yopita nthawi yophunzira nthawi komanso nthawi yochuluka.
Mukhoza kumverera ngati mulibe nthawi yoti mudye bwino. Kapena mwinamwake simukudziwa chomwe chimatanthauza kudya bwino . Kotero tiyeni tiyambe ndi izi:
Kudya zakudya zathanzi kumatanthauza kuti mukupeza mapuloteni oyenera, mafuta, ndi zakudya, monga zakudya zomwe zili zabwino kwa inu. Izi zikutanthauza kuti mukusowa makapu awiri kapena kuposerapo tsiku lililonse, kapu ya zipatso, zakudya zina zochepa, ndi mavitamini awiri kapena atatu.
Zolakwitsa zambiri sizidya zipatso zokwanira ndi ndiwo zamasamba kapena zakudya zapamwamba kwambiri komanso kudya zakudya zokazinga kwambiri, zakudya zopanda zakudya, komanso zakudya zopatsa thanzi komanso sodas.
Gwiritsani ntchito zithunzizi kuti mudziwe mmene mungadye bwino ngati wophunzira wa ku koleji.
2 - Onjezerani Chipatso Chimodzi Chokha kapena Kutumikira Mbewu Zokongola Pa Chakudya Chake
Anthu ambiri sapeza zipatso zokwanira ndi ndiwo zamasamba. Izi ndi zomvetsa chisoni chifukwa sizothandiza zokha thanzi lanu, zipatso ndi ndiwo zamasamba ndi zokoma. Kotero choyamba changa ndikuwonjezera zipatso kapena veggie ku chakudya chilichonse chomwe mungathe. Ndi zophweka-muyenera kungoyang'ana zomwe mukuchita.
Ndipotu, mukhoza kuchita pafupifupi kulikonse komwe mumadya. Chakudya cham'mawa, mukhoza kuwonjezera zipatso zoumba, mphesa zoumba, kapena zipatso zatsopano ku mbale ya tirigu kapena oatmeal. Kapena kumwa galasi la madzi a lalanje kapena madzi a zipatso.
Chakudya chamasana, sankhani nyemba zobiriwira kuti mupite ndi sangweji yanu kapena mutenge kaloti zakuda zakuda. Tsirizani chakudya chanu ndi apulo kapena nthochi m'malo mwa ayisikilimu.
Chakudya chimagwira ntchito mofanana. Ndipo ngakhale mutakhala pa pizza ndi anzanu, mukhoza kusewera. Lamuzani saladi yam'mbali kuti mupite ndi pizza yanu kapena mavitamini ochepetsetsa ngati zakudya zokha m'malo mwa zakudya zokhala ndi mafuta.
Gwiritsani ntchito makapu awiri kapena atatu a nkhumba ndi zipatso kapena zipatso ziwiri tsiku ndi tsiku.
3 - Gwiritsani ntchito Zowonjezera Zambiri za Calcium
Calcium ndi yofunika pazinthu zamtundu uliwonse-kuthamanga kwa magazi, minofu ndi mitsempha, mazinyo abwino ndi mafupa amphamvu. Ndipotu, mumamanga mafupa mpaka mutakwanitsa zaka 30, ndiye kuti zimakhala zovuta kuwonjezera calcium ku fupa. Choncho gwiritsani ntchito nthawiyi ndikupeza kashiamu wambiri tsiku lililonse.
Zakudya zamkaka ndi mkaka ndizodziwika bwino zopezeka ku calcium . Ganizirani mgulu wa Chigriki ndi zipatso zatsopano, mtedza ndi uchi, kapena kumwa mkaka wamkaka ndi zakudya zanu. Tchizi ndi kasupe wabwino kwambiri wa calcium nayenso-koma yang'anani calories. Mtumiki wina wa tchizi ndi pafupifupi ounce kapena awiri. Izi ndi za kukula kwa madontho awiri.
Ngati mkaka suli chinthu chanu, pali magulu ambiri a kashiamu omwe alipo. Zomera zakuda masamba, mtedza ndi mbewu, ndi mkaka wa ng'ombe monga mkaka wa soya, mkaka wa mpunga, kapena mkaka wa amondi udzakupatsani calcium yambiri.
Muyenera kudya katatu tsiku lililonse chakudya cha calcium. Ngati mumamva kuti simukukwanila, mukhoza kutenga zakudya zina. Mwinanso mukufuna kutenga vitamini D , makamaka m'nyengo yozizira.
4 - Imwani Madzi Ambiri
Thupi lanu limafuna madzi, ndipo simungamve bwino ngati mutataya madzi. Kuwonjezera apo, madzi ali ndi zero zamakono, kotero ndi chakumwa chabwino ngati mukufunikira kuwona kulemera kwanu. Ndikudziwa kuti madzi amatha kukhala okhumudwitsa, kotero kuwonjezera kukoma kwa zipatso ndi magawo kapena nkhaka.
Kodi pali vuto kuti madzi anu amachokera kuti? Mwinamwake osati kuthira madzi ayenera kukhala bwino bwino, koma malingana ndi momwe amachitira inu simungakonde kukoma. Mukhoza kugula madzi omwe ali ndi botolo kapena kugwiritsa ntchito madzi osungira madzi.
Madzi ozimira ndi abwino kwambiri-koma samalani mukamasankha mitundu yosangalatsa. Zina zimangokhala ndi kuwonjezera kowonjezera zipatso, koma madzi ena otentha kwambiri amakhala otsekemera zakumwa zofewa, choncho werengani malemba mosamala .
5 - Gwiritsani ntchito foni yanu
Pali mapulogalamu ena odabwitsa kwambiri omwe mungathe kuwatsatsa ku smartphone yanu. Ma mapulogalamu ena amawerengera calories yanu ndipo ena amapereka malangizo, malangizo, ndi maphikidwe. Kugwiritsira ntchito pulogalamu kungakulimbikitseni, ndipo n'kosavuta kugwiritsa ntchito kuposa diary ndi mapepala a zakudya.
Zosavuta, ndikuganiza kotero-palibe kafukufuku wambiri momwe mapulogalamu ogwira ntchito ndi kugwiritsa ntchito malo ochezera a pa Intaneti alidi, koma ndikukhulupirira kuti zikuwoneka zowonjezera.
Fooducate ndi pulogalamu yabwino kuti mutenge nawo malonda. Sanizani barcode pa phukusi lirilonse ndipo pulogalamuyi idzauzani ngati ndi zosankha zabwino kapena ayi.
Kuti mudziwe zambiri pa mapulogalamu, pitani ku Khadi la Kukambitsirana kwa Maphunziro a Nutrition ndi Dietetics.
6 - Yesani Zinthu Zatsopano ku Nyumba Yodyera
Maholo ogona a ku College ndi madalitso ndi temberero chifukwa pali chakudya chochuluka chomwe mungasankhe. Mukhoza kuyesa chinthu chatsopano tsiku ndi tsiku, kapena mutha kutenga njira yabwino ndikusankha zinthu zomwe mumazikonda tsiku ndi tsiku.
Mfundo iyi ndi yothandiza kwambiri kwa inu omwe ndi odya. Khalani adventuresome mu hotela. Yesani zakudya zonse zatsopano ngakhale mutatsimikiza kuti mudzawada. Pakapita nthawi, mudzaphunzira kukonda zakudya zomwe mudali nazo poyamba. Ndipo izi ndi zabwino chifukwa zimakhala zosavuta kudya zakudya zoyenera mukamadya zakudya zosiyanasiyana.
Kotero, apa pali zomwe mukuchita. Yambani ndi zomwe mumakonda kusankha masewera ndi kuwonjezera kakang'ono kakang'ono kamene simunadyeko-kokha kokwatira kapena awiri. Monga tsabola wofiira kapena azitona kapena chinachake. Ndiye idyani kuluma uko kapena awiri.
Chitani kachiwiri tsiku lotsatira komanso mobwerezabwereza. Kwenikweni, mungafunike kuyesa chakudya chatsopano katatu musanayambe kuchikonda.
7 - otetezeka komanso odwala Dorm Room Snacks
Ndizosangalatsa kukhala ndi chinachake chomwe mungasangalale mukakabwerera ku dorm kapena nyumba yanu, ndipo ikhoza kukhala njira yabwino yopezera zakudya zambiri. Izi ndizomwe mungasankhe zakudya zopangira zakudya zomwe zili zabwino kwa inu. Inde, mungafunikire kulingalira malo anu. Ngati friji yanu yayamba (kapena ngati mulibe) ndiye kuti mudzafunika kusungirako zakudya zopsereza zomwe zimakhala kutentha.
Mukhoza kuyesedwa kugula maswiti, makapu a ramen noodles, matumba a chips, ndi zinthu zomwe zingakhale pa shelumba kwa nthawi yaitali. Vuto ndilokuti zambiri mwazikudyazi si zabwino kwa inu - zili ndi mafuta owonjezera, shuga wowonjezera ndi makilogalamu. Osati onse amene ali ndi thanzi.
Yesani zokometsera izi mmalo mwake:
Mtedza ndi mbewu zidzapitiriza kutentha kwa masiku angapo mutatsegula chidebecho.
Chofufumitsa cha mpunga chimakhala bwino ndipo chimakhala chochepa. Yesetsani mikate ya mpunga yokoma kapena kuwonjezera mafuta a mtedza, womwe umasungira bwino kutentha.
Zipatso zouma monga mphesa zoumba, zoperekera, apricots zouma ndi zipatso zina zotayika zingathe kusungidwa kutentha. Amataya zakudya zina poyerekeza ndi atsopano-koma samapita moipa ndikukopa ntchentche za zipatso.
Popcorn ndi chakudya chokwanira. Kutulutsa mpweya ndi bwino, koma phokoso nthawi zonse ndibwino (gwiritsani mafuta owonjezera).
Ndipo pamutu umenewo, mutha kusunga zipatso zatsopano ngati zikopa kapena peels zili zowonongeka-nthochi, maapulo, malalanje, ndi mapeyala akhoza kusungidwa kutentha kwa masiku angapo. Koma idyani iwo asanapite moipa.
8 - Yambani Gulu la Odyera Nawo Okhaokha
Pano pali chidole chomwe ndimakonda kwa ana a sukulu omwe amapita ku campus ndipo ndibwino makamaka ngati mumasowa chakudya chophika kunyumba ndi chakudya cham'banja. Yambani kampu ya chakudya chamadzulo ndi anzako kapena anzanu. Sankhani usiku umodzi kapena awiri pa sabata kuti mudye chakudya chodyera. Sankhani omwe adzabweretse kapena kukonzekera mbale pa chakudya chilichonse.
Chinthu choyenera ndi malo omwe abwenzi anu amakonda kuphika-akhoza kugawana maluso awo ophika ndi gulu - ndipo pali malo abwenzi omwe sadziwa choyamba chodyera-amatha kuphunzira kuchokera kwa ena.
Yambani ndi chinthu chophweka ngati nkhuku yowotcha, mbatata yosenda, ndi mbale zina.
Musaiwale za kuyeretsa-zomwe ziyenera kugawidwanso. Ndipo pali ndalama zokhala pansi ndikukhala ndi nthawi yokonzekera chakudya, kotero zimagwirizana ndi bajeti ya aliyense. Pamene nthawi ikupita, gulu lanu lingayesetse kuyesa zakudya zovuta komanso mwinamwake kuitanitsa makolo anu.
Kapena mwinamwake ayi.