Gawo Kukula Zolakwika Zomwe Ndizovuta Kuzipewa

Mutha Kudya Zakudya Zambiri

Kodi mukuganiza kuti mukugwira ntchito yabwino yogwiritsira ntchito zakudya zabwino? Inu mukhoza kukhala. Koma mwayi ndibwino kuti mukudya zakudya zambiri. Pafupifupi aliyense amapanga zolakwitsa zazikulu, makamaka pamene akuyesera kuchepetsa thupi. Izi ndi zakudya zomwe ambiri a ife amadya.

Gawo Kukula Zolakwa Zomwe Mungathe Kuzipanga

1. Mbewu. Nthawi yotsiriza yomwe munayesa mbeu yanu musanayidye mu mbale? Kodi munayamba mwawonapo chizindikiro cha Nutrition Facts kuti muzindikire kukula kokwanira ? Kwa mbewu zina, chikho chimodzi ndi kukula kwa kutumikira. Koma bungwe la American Diabetes Association linatchula chikho cha ¾ ngati kutumikiridwa. Ngati mumatsanulira mbeu yanu mu mbale, mwayi ndibwino kuti mudye zakudya ziwiri. Ndipo ngati mumatsitsa mbale (monga momwe ambirife timachitira) mwina mukudya ma servings 3-4.
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2. Chikuku. Mapuloteni owonda ndi abwino , chabwino? Osati ngati mudya kwambiri. Ngati mukudya chifuwa chonse cha nkhuku, mukhoza kudya kwambiri. Gawo limodzi la nkhuku ndilo ma ola 3-4, pafupifupi kukula kwa masewera a masewera. Anthu ena amagwiritsa ntchito manja awo ngati chitsogozo. Malingana ndi wogulitsa, mawere a nkhuku ali kawiri kapena katatu kukula kwa kutumikira kotchulidwa. Ma calories mu chifuwa cha nkhuku akhoza kuwonjezera ndi kuwononga zakudya zanu.
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1. Hamburger. Ngati mukuwerengera hamburger wanu ngati mmodzi wophika ng'ombe, mwina mumadyerera kuti mumadya. Gologalamu imodzi ya phala burger (yaying'ono inayi) imakhala yaikulu kwambiri kuposa momwe amalandirira kukula kwa ma ounces atatu. Koma burgers ambiri, makamaka omwe amatumikiridwa m'malesitilanti, ali 1/3 mpaka 1/2 pounds. Mwinamwake mukudya makilogalamu awiri omwe mukuganiza kuti muli.
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2. Mphika wa Kafi. Chikho chanu cha m'mawa cha java chikhoza kukhala chochepetsedwa kwambiri-ndi chosayenera-chomwe mumadya tsiku lonse ngati muwonjezerapo zokoma. Ndipo simukuchotsa njuchi ngati mumagwiritsa ntchito mitundu yosiyanasiyana ya mafuta. Mankhwala osakaniza amodzi ndi supuni imodzi. Kodi mumatulutsa zikopa pamene mukuwonjezera kirimu ku khofi yanu? Mwinamwake ayi. Ngati mukumwa kuposa momwe mungatumikire (kumbukirani kuwerengera kapu iliyonse ya khofi!) Ndiye mafuta ochepa mu "mafuta opanda mafuta" ayamba kuwonjezera mwamsanga.
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1. Kuphika Kupopera. Mukhoza kudumpha mafuta kapena mafuta pamene mukuphika chakudya cham'nyumba . Izi ndi zabwino! Koma mungakhale mukunyalanyaza kuwerengera makilogalamu anu ophikira. Ngati mugwiritsira ntchito PAM kuti mupewe kuwonjezerapo zakudya pa chakudya chanu mungafune kudziwa kuti mankhwala amodzi ndi 1/4 a mphindi imodzi. Kodi mumasunga chowombera mukhitchini yanu? Sizomwe mukuchita. Chigawo cha Sayansi kwa Anthu Onse Pofufuza anayeza spray ndipo adafotokoza kuti kupopera kwapadera kwachisanu ndi chimodzi kungakhale ndi calories 50 ndi 6 magalamu a mafuta.
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2. Mkate. Ngati mutanyamula chakudya chamasana ndi sangweji yowonda, ndikuyamika! Mwinamwake mumadzipulumutsa nokha ku caloriefest yopweteka mimba yomwe mungakumane nayo mukapita kuresitora. Koma kodi mwalemba molondola makilogalamu mu mkate wanu wonse? Ngati mukuganiza kuti sangweji yanu ikufanana ndi yogwira ntchito, ganiziraninso. Kwa zakudya zambiri zambiri, kutumikira limodzi ndi kokha kagawo ka mkate. Mwina mukuganiza kuti mkate umasintha .
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1. Zipatso. Chipatso chamtundu watsopano ndizosiyana kwambiri ndi mchere wambiri. Koma ngati mukuwerengera kalori wanu kapena mukuyang'ana shuga lanu muyenera kuyang'anira momwe mukudyera. Tenga mphesa mwachitsanzo. Mukakhala pansi ndi mbale ya mphesa, mukhoza kuwonjezera kamodzi kokhala mphesa ku diary yanu ya chakudya. Cholakwika! Chikho chimodzi (chotumikira) cha mphesa ndi mipesa 16 yokha. Tulutsani makina anu musanayambe kumanga.
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2. Soda. Zakumwa zakumwa za shuga ndi chimodzi mwa zinthu zosavuta kuzigonjetsa. Nthawi zambiri timawaika pambali pathu ndipo osasamala. Koma calories mu soda kuwonjezera, ngakhale inu mumamwa chimodzi pa tsiku! Ndipo pazifukwa zambiri, Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Kukula kwa Coke ndi ma ola 12. Koma ambiri a ife timamwa zochulukirapo kuposa pamene timadzaza pachitsime cha soda. Gulu la 7-11 Lachiwiri limakhala ndi ma ounces 50 ndi 575 makilogalamu.
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3. Kuvala Saladi. Saladi yathanzi ndi njira yabwino kwambiri yokhala ndi zakudya zowonjezera, mafuta olemera. Koma kuvala saladi kukhoza kuwonjezera makakiteriya omwe angapangitse manyazi aliwonse a kalori. Malingaliro ena, saladi ambiri odyera ali ndi makilomita oposa 500, kawirikawiri chifukwa cha kuvala mafuta . Kukula kwa saladi kuvala ndi masipuni awiri okha. Ngati mulamula kuti kuvala kwanu kumbali, ndiye kuti mchere wanu amakupatsani zambiri kuposa izo ndipo mumakhala ngati chakudya chamadzulo, mumatsanulira saladi yanu yonse.
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Zowonjezera Zowonjezera Zowonjezera

Ziribe kanthu kaya ndi chakudya chamtundu wanji chomwe mukudya, gawo la kukula kwake. Ngakhale mutadya chakudya chopatsa thanzi, muyenera kukumbukira kuchuluka kwa ndalama zomwe mumadya. Koma simungathe kugwiritsa ntchito chizindikiro cha Nutrition monga chitsogozo. Izi ndizolakwika zomwe anthu ambiri amapanga.

Kukula kwautumiki kotchulidwa pa chilembo, si kukula kwa gawo la gawo. Ndizochepa zomwe anthu ambiri amadya pamene akhala pansi kudya chakudya chomwecho. Zingakhalenso kuchuluka kwa chakudya chomwe chili muzowunikira chakudya chanu kapena pulogalamu ya zakudya.

Njira yabwino yosamalirira magawo ndi kuyesa zakudya zanu ndi zipangizo zogula zokhala ndi mtengo wotsika monga chikho choyezera, zikho zoyeza kapena (zomwe ndimazikonda) digiri ya digito. Mukhozanso kuyesa zakudya popanda msinkhu , koma zida zogwiritsidwa ntchito ndizo zolondola. Kenaka sungani mwamsanga kumbali yoyenera ya gawo la kulemera kwa kulemera kumene kutumizidwa pafupi pafupi ngati momwe mukufotokozera.

Kenaka lembani zakudyazo moyenera ndi pulogalamu yowerengera kalori. Mapulogalamu ambiri ndi mawebusaiti amakulolani kuti muzisintha gawo lanu pamene muwonjezera chakudya chilichonse. Mungadabwe kuti momwe mukuyesa chakudya chanu kumapangitsa kusiyana kwakukulu mukudya kwanu komanso mwinamwake momwe zovala zanu zimayendera.

Nkhaniyi ikuphatikizidwa m'ndondomeko yathu yoteteza masiku a 30 ndi American Institute for Cancer Research. Pezani pepala lanu laulere kuti mudziwe njira zowonjezera kudya bwino, pitirizani kuchita zambiri, ndi kupewa khansa.

> Zotsatira:

> Pakati pa Sayansi mu Chidwi. "Kutumikira Kosachita Zinthu Mopanda Pake Kumaphwanya Mafuta, Mafuta, Soti, Satatated Fat," CSPI imati. " August 2, 2011.

> Katemera wa shuga.Org. Chakudya ndi gawo. Association of American Diabetes Association. http://www.eatright.org/resource/food/nutrition/kudya-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-fference

> Zakudya Zakudya. Malangizo othandizira makampani: Guide Yotsatsa Zakudya. Chakudya ndi Mankhwala Osokoneza Bongo. https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm2006828.htm