Kodi Mungatani Kuti Mukhale Wosangalala?
Anthu ambiri amakhulupirira kuti zonsezi ndizomwe zilibe chifukwa cha mowa komanso kulemera. Ndichifukwa chakuti mowa wokha ndi olemera-calories-pali ma calories 7 pa gramu ya mowa, kuupanga kukhala caloric kuposa carbs ndi mapuloteni (omwe ali ndi makilogalamu 4 pa gramu). Ndipo ngati mupita ku malo odyera, monga margarita, piña colada, kapena chakumwa china chilichonse chopangidwa ndi shuga, osakaniza, ndi / kapena zamchere, mungakhale mukugwiritsa ntchito makilogalamu 300 mpaka 400 ... kapena kuposa!
Ndizo ndalama zambiri zomwe mungagwiritse ntchito pazinthu zomwe sizikukhutiritsa njala yanu; Kafukufuku amasonyeza kuti mafuta okhutira sakukudzazani monga zakudya zopangira zakudya. Kotero, mutagonjetsa pansi kuti mu-calories 300-calories, mukhoza kukhala ndi njala. Yikes!
Ndipo palinso chigamulo chachitatu: Kumwa kumachepetsa kuchepetsa. Mukudziwa kuti zimakhala zovuta kwambiri kudutsa zikopa za mbatata kapena kuyenda ndi mapiko amenewo mutatha kusangalala (kapena awiri).
Koma pali uthenga wabwino: Ndimasangalala kunena kuti mutha kumwa mowa ngakhale pamene mukuyesera kuchepa. Chinyengo ndi kupatula nzeru. Gwiritsani ntchito malangizowo kuti muzisangalala ndi zakumwa zomwe mumazikonda popanda kuzidalira.
Khalani ndi kuluma musanayambe kumwa. Khalani ndi chotukuka musanayambe kuyika. Chakudya pang'ono m'mimba mwanu chingathandize mowa mowa mwauchidakwa.
Sankhani zochepa kwambiri zopuma. Sankhani malo ogulitsira otsika. Galasi la vinyo wambiri (woyera kapena wofiira) kapena champagne ali ndi makilogalamu 120 okha.
Kapena dulani vinyo wanu woyera ndi seltzer kuti mupange vinyo wotsegula vinyo wokwana makilogalamu 70 okha. Mowa wonyezimira uli ndi makilogalamu 100 okha (omwe amakupulumutsani pafupifupi 50 calories pafupipafupi brew). Phokoso la vodka losakaniza ndi soda ndi kasupe wa madzi a cranberry amapita pafupifupi makilogalamu zana. Khalani ophweka kuti mukhale osakwanira.
Imwani mowa. Pambuyo pokhala ndi malo odyera, sungani zakumwa zosaledzeretsa, zopanda kalori, monga botolo la koloko ndi laimu musanasankhe kuti mukhale ndi wina. Zidzakuthandizani kuchepetsani msinkhu wa mowa wanu ndi zakumwa zoledzeretsa, mungathe kumangokhalira kucheza. Ndipo ngati mukugwira, khalani omasuka kukwapula nokha anu.
Chotupitsa ku thanzi lanu. Zomwe zimateteza mtima zimakhudzana ndi chakumwa choledzeretsa cha amayi kapena awiri kwa amuna. Kumwa mowa kwambiri kungachepetse chiopsezo cha matenda a mitsempha yam'thupi komanso kuchepetsa kufala kwa matenda a mtima. Zingathandizenso kuti mukhale ndi cholesterol chabwino (HDL).
Komabe, kapu yachiwiri (kapena yachitatu, kwa amuna) ikhoza kunyalanyaza zotsatirazi. Ndipo onani kuti mowa wasonyezedwanso kuwonjezera chiopsezo cha mitundu ina ya khansa. Ngati muli pachiopsezo cha khansa ya m'mawere, kambiranani ndi dokotala wanu.
Komanso, malinga ndi nyuzipepala ya American Heart Association, Circulation , awonetsa mowa mopitirira muyeso kuti achepetse chiopsezo cha mtundu wa shuga wa mtundu 2 mwa pafupifupi 30 peresenti poyerekeza ndi osamwa kapena oledzera. Zomwe zikunenedwa, ngati simukumwa tsopano, sindikukulimbikitsani kuti muyambe kuchepetsa chiopsezo chanu cha shuga.
Ndipo ngati muli ndi matenda a shuga, kambiranani ndi dokotala wanu ngati zili zotetezeka kuti mudye mowa.
Pewani zopereka zanu. Kachiwiri, kumamatira kumamwa amodzi kwa amayi, zakumwa ziwiri kwa amuna, sikudzangothandiza kusunga makilogalamu, koma kukuthandizani kuti mupeze zofunikira zaumoyo zomwe ndatchula pamwambapa. Zowonjezera sizowonjezereka bwino pankhani ya boze, monga kumwa mowa kwambiri kungapangitse chiopsezo chanu cha kuthamanga kwa magazi, high triglycerides, komanso matenda osteoporosis.
Komanso, mowa kwambiri ukhoza kusokoneza tulo. Mutha kugwedezeka mosavuta mutagogoda zakumwa zochepa, koma pamene magazi akumwa madontho, mofulumira anthu ambiri amadzuka ndikumenyana kuti abwerere kukagona.
Splurge posankha. Ngati mukufuna kupita ku galasi lachiwiri (kapena lachitatu, kwa amuna), chitani pokhapokha pamisonkhano yapadera kapena mabotolo omwe ndi abwino kwambiri kukana.
Ndi Joy Bauer, MS, RDN, CDN, Health and Nutrition Expert for NBC's Today Onetsani ndi woyambitsa Food Snacks. Buku lachimwemwe la Joy ndilochokera ku Junk Food ku Joy Food .