Kodi mungatani kuti musamawononge mitsinje yamakono
Zimene mumagula kuchokera ku golosale zimapangitsa kusiyana kwakukulu m'moyo wanu, kulemera kwanu, momwe mumamvera, ndi momwe mukuwonekera. Zakudya ndi zakumwa zili ndi mphamvu zowonjezera kapena kuwononga thanzi lanu.
Koma mungadziwe bwanji chomwe chiri chabwino kwa inu mu golosale chodzaza ndi zikwi zambiri zomwe mungasankhe, ndipo pamene katundu wambiri amabisika mu bokosi lofiira kwambiri lopangidwa ndi zolemba zamalonda?
Momwe Supermarkets Zimakugwirerani Mwachinsinsi
Masitolo akuluakulu adakonzedwa kuti akulowetse mkati mwa sitolo kumene mipata yodzaza ndi zakudya zowonongeka kwambiri zomwe zili ndi mtengo womwewo wa zakudya zowonjezera. Ndi nthawi zingati zomwe mwatulutsamo matumba anu akugulitsira ndikudzifunsa nokha, "Chifukwa chiyani ndagula izi ?!"
Mukangoyendetsa sitolo, malingaliro anu amangothamangitsidwa ndi mitundu yowala komanso zonunkhira bwino pamene mumalandira zipatso, ndiwo zamasamba, maluwa, ndi zinthu zamtengo wapatali. Mitundu yodabwitsa imakuchititsani kukhala okondwa komanso kukupatsani ndalama.
Mumawotcha mkate wophika mwatsopano umene umangokhalira kukonda chakudya chanu ndikukuchititsani kukhala ndi njala. Ngati mumamvetsera nyimbo kumbuyo, nthawi ya nyimbo imakhala yocheperapo chifukwa kumvetsera pang'onopang'ono kumapangitsa kuti muziyenda kumsana kotero kuti mumatha kugwiritsa ntchito nthawi yambiri mukuyendetsa sitolo.
Musanayambe kukwaniritsa galimoto yanu yaikulu, mwakhala mukuganiza kuti mugwiritse ntchito ndalama zomwe simukufunikira kwenikweni.
Kawirikawiri, sitimayang'ana mmwamba ndi pansi pa masaliti apakati kuti tipeze njira zina zomwe zimasungira katundu, zosungira, kapena zosankha zabwino, ndipo sitimangopatula nthawi yokwanira kuyenda pamtunda wa sitolo kumene osasinthidwa zakudya zimapezeka nthawi zambiri.
Nthaŵi ndi nthawi, timagwidwa ndi zida zamagetsi zomwe zimagulitsidwa pamasitolo monga kugula ndi kugula zinthu zomwe zimakhala kutsogolo ndi malo owonetsera, ndikugulitsa zinthu zogulitsa chifukwa chakuti zikuwoneka ngati zopindulitsa.
Ngati mumadziwa kugwiritsa ntchito makina opanga malonda, mumachoka ndi zikwama zogula zakudya zambiri ndi zakumwa zomwe zingakupangitseni kuyang'ana ndi kumverera kuti ndinu achinyamata, olimbikitsidwa, amphamvu, osangalala, komanso abwino.
Ndiye kodi mungatani kuti muteteze misampha ya kugula chakudya? Nazi njira zinayi zosunga nthawi ndi ndalama paulendo wanu wotsatira kupita ku golosale.
Pezani Njira Zina Zochepa
Fufuzani njira zopanda mtengo pamwamba ndi pansi pamaso pa masamulo ngati ofanana ndi malo ogulitsa. Makampani akuluakulu amaikidwa mwanjira yeniyeni kuti akuyendetseni mumsewu ndi kugwiritsa ntchito ndalama zanu.
Oyang'anira ogulitsa amathera nthawi yochuluka, khama, ndi ndalama zikubwera ndi njira zopangira ndalama zambiri. Zambiri zamakampani akuluakulu a masitolo zimagwiritsa ntchito mapulogalamu a pakompyuta kuti ayang'ane kubwezeretsa ndalama pazinthu zawo. Izi zimawathandiza kusankha momwe angagwiritsire ntchito chinthu china pamasamulo kuti agulitse zambiri.
Ochita kafukufuku apanga ndondomeko yabwino yolumikiza, kukula, kutalika, ndi kuya kuti akutsogolereni kuzinthu zomwe masitolo omwe mukufuna kuti mugule.
Kawirikawiri, izi zikutanthauza kuti ndikugulitseni kuti mugulitse katundu wodula. Ngakhale kuti malo ogulitsira amakhala otsika mtengo monga zosungiramo magolovesi, masitolo akuluakulu amafuna kuti muzisankha zamtengo wapatali ndi katundu chifukwa amalipira zambiri.
Nyumba yayikulu ya katundu ku chipinda chachikulu ndi malo ochezera pakati, pokhala pansi pamaso ndi pansipa. Ogulitsa amapereka zambiri kuti agulitsidwepo pano. Masamba awa ndi nyumba zotsika mtengo chifukwa zimakhala zosavuta kuti muwone ndikugwira. Ngati mukuyang'ana njira zina zotsika mtengo, muyenera kuyang'ana pamwamba ndi pansi pa malowa, mumayimilira anu kuti mukafike pamwamba pa alumali, kapena kugwa pansi kuti mufufuze zinthu zanu zabwino.
Kusunga katundu, makina obadwa, ndi zinthu zambiri zimapezeka pansi pa alumali. Popeza ogulitsa opusa adzafufuza zochitikazo, masitolo akuluakulu sakufunikira kusokoneza malo awo opangira malo ogulitsa. Zamtundu, zamtengo wapatali, ndi zing'onozing'ono zamakono zimapezeka pa alumali pamwamba.
Chigawo china chofunika kwambiri cha malo ogulitsa malo ndikumapeto kwa kapu yamatabwa. Kuyika malonda kumapeto kwa mankhwala kumabwera pamtengo wapatali kwa opanga, monga malo opangira mapepala apakati.
Mitengo ya zinthu zomwezo zimakhala zosiyana pakati pa masitolo osiyanasiyana. Ngati mukuyang'ana kuti musungire ndalama, yang'anani m'masitolo omwe amapereka kuchotsera kwakukulu.
Yendani m'mitolo yosungirako katundu
Paulendo wanu wotsatira wogulitsa zakudya, yendani pafupi ndi malo osungiramo sitolo kuti mupeze njira zatsopano ndi zathanzi. Izi ndi pamene zinthu zatsopano ndi zachisanu zilipo ndipo mukhoza kupanga zosangalatsa zogulitsa, zipatso ndi ndiwo zamasamba, nsomba, nyama, mkaka , ndi zakudya zakuda.
Imodzi mwa njira zophweka zopewera zakudya zogwiritsidwa ntchito ndi kungotsatira kutsogolo kwa sitolo kuti muzichita malonda anu onse. Popeza zakudya zomwe zili m'mipata yambiri zimagwiritsidwa ntchito, ndibwino kuti musagwiritse ntchito sitolo kuti musakhale ndi malingaliro aliwonse okhudzana ndi kudzaza galimoto yanu ndi zakudya zowonongeka, zodzazidwa ndi zotetezera komanso zosakondera.
Gwiritsani ku Zotsatira Zogula Zanu
Ngati simukuwonetsa masitolo akuluakulu ndi ndondomeko yanu, zomwe mumagula zidzakhudzidwa mosavuta ndi malonda ndi malonda otsatsa omwe mumakhala nawo mu sitolo. Pezani mndandanda wa zomwe mukufuna.
Ngati mukuyesera kuti mupeze njira zabwino zogulira zinthu zanu, yesetsani kusankha zinthu zochepa monga:
- Mafuta opanda mafuta kapena otsika kwambiri, yogurt ndi tchizi
- Mkaka wa amondi
- Mazira azungu
- Mkate wonse wa tirigu, mpunga, ndi pastas
- Anamera mkate wa tirigu (mu kanjira kachisanu)
- Nsalu zoyera zopanda thupi nkhuku kapena nkhuku
- Nsomba zopanda nsomba ndi nsomba
- Nkhumba zowirira (kuzungulira, sirloin, kutalika, nthaka yowonjezera)
- Nkhumba yochuluka (mwendo, paphewa, mwachikondi)
- Zakudya zamadzimadzi kapena nyemba zam'chitini ndi nyemba
- Mitengo yatsopano, yozizira, kapena yamzitini (zipatso zamzitini mu madzi ndi otsika-sodium kapena ayi-mchere wothira veggies
- Zakudya zopatsa thanzi monga salsa kapena hummus kuti mudye nyama zowonongeka
Zosakaniza zochepa zomwe mungapewe kapena kuzipeputsa ndi mafuta odzaza, mafuta odzola, mafuta a kolesterolini, sodium, shuga, ndi zotsekemera. N'kofunikanso kupeŵa kugula pamene mukumva njala chifukwa chilakolako chanu chokwanira chimakupangitsani kugula zinthu zosafunika ndi zosafunikira zomwe simugula.
Popeza mitundu yooneka ngati yofiira ndi yachikasu imadziwika kuti ikhale ndi njala, ingakukope kuti mugule zakudya zina zomwe mukanadutsa kupatulapo, makamaka ngati mukugula mukakhala ndi njala. Musalole kuti mawu, zithunzi, kapena mitundu ikhalepo pamapangidwe anu opanga zisankho. Gwiritsani ntchito mndandanda wanu wogula.
Werengani Mndandanda wa Zosakaniza
Mndandanda wazitsulo zamagetsi zonse ziyenera kuikidwa kutsogolo ndi kuika zilembo zazikulu pamakalata onse. Musapusitsidwe ndi mankhwala - nthawi zonse werengani zowonjezeramo mndandanda pa katundu musanagule. Mudzadabwa ndi mankhwala angati omwe ali ndi zakudya zopanda thanzi, monga ufa wothira mafuta kapena shuga, monga chimodzi mwa zinthu zochepa zomwe zalembedwa.
Chenjerani ndi zinthu zomwe zili ndi zotsatanetsatane zomwe zikutsutsana ndi kutalika kwa nkhondo ndi mtendere. Sankhani zinthu ndi zochepa zofunikira zofunika. Pewani zakudya zowonongeka monga zakudya zowonjezera komanso zinthu zomwe mumakonda kuzilemba zomwe simukuzidziwa kapena zomwe simungathe kuzidziwa.
Malemba monga "mafuta ochepa" ndi "shuga otsika" amanyenga kwambiri. Ngati mutachotsa chodutswa chimodzi monga mafuta kapena shuga, mumayenera kuwongolera ndi zina zowonjezerapo kuti muyesere kukwaniritsa kukoma komweko ndi kapangidwe ka chakudya choyambirira. Mafuta olemera / osakhala olemera nthawi zambiri amakhala ndi shuga wambiri mwa iwo, ndipo zinthu zochepa shuga / shuga zowonjezera zimatha kukhala ndi mafuta oonjezerapo kapena zowonjezera zokoma.
Ndiwe ndi dokotala wanu okha amene mungathe kusankha kuti zakudya zabwino ndi ziti, koma ndi 100 peresenti kwa inu kuti muwonetsetse kuti malonda anu ogulitsira malonda ndi wathanzi pozindikira psycholo ya supermarket kuti musakhumudwitse misampha yomwe ogula akugwera.
Tonse tamvapo mawu akuti "Ndiwe zomwe mumadya" onetsetsani kuti mubweretse chakudya chakumudzi chomwe chingakuthandizeni kukhala ndi thanzi labwino komanso moyo wabwino.
> Zotsatira:
> Webusaiti ya Consumer Reports. 5 Zakudya Zolemba Zakudya Zomwe Zingakupusitseni. Inasindikizidwa pa September 2, 2014. Inapezeka pa April 30, 2016.
> Tsiku S. Main Street America intaneti. Kupititsa patsogolo Kugulitsa Zogulitsa Zochepa: Momwe Mungagulitsire Zambiri Kupyolera Kukonzekera Kwambiri. Idasindikizidwa pa Oktoba 1, 2010. Inapezeka pa April 30, 2016.
> Kendall G. Phys.org. Sayansi Yomwe Imatipangitsa Kugwiritsa Ntchito Zambiri Mzipinda Zapamwamba ndikukumva Zabwino Pamene Timachita. Idasindikizidwa pa March 4, 2014. Inapezeka pa April 30, 2016.
> NIH: Webusaiti ya National Heart, Lung ndi Blood Institute webusaitiyi. Tipsheet: Kudya kwabwino kumayambitsa kugula zakudya zathanzi. Inapezeka pa April 30, 2016.
> Webusaiti yathu ya Notre Dame College. The Psychology Pambuyo Kusungirako Masitolo. Idasindikizidwa pa January 4, 2013. Inapezeka pa April 30, 2016.