Mukufuna kuti mukhale ndi mphamvu zambiri? Zakudya zomwe mumadya zimangokhala tikiti kuti mumve zovuta tsiku ndi tsiku.
Ubongo wanu ndi thupi lanu zimakhala ndi mavitamini onse atatu (chakudya, mafuta, ndi mapuloteni), ndipo kupeza chakudya choyenera cha zakudya zimenezi kumakupatsani mphamvu. Pafupifupi theka kalori yanu imayenera kuchokera ku chakudya, pafupifupi 30 peresenti ya mafuta ndi pafupifupi 20 peresenti kuchokera ku mapuloteni.
Ndikudziwa akatswiri osiyanasiyana okhudzana ndi zakudya zokhudzana ndi zakudya zomwe zimatsutsana pazochepazo, ndipo mungapeze kuti mumakonda zakudya zomwe zimakhala zochepa kapena zowonongeka mu carbs , komabe mumasowa macronutrients onse atatu.
Zakudya Zapamwamba Zonjezerani Mphamvu Zanu
Sungani malingaliro anu okhudzidwa mu malingaliro mwa kukonza chakudya chanu chonse ndi zakudya zopsereza. Zonsezi zimayenera kukhala ndi mapuloteni, zakudya zowonjezereka , ndi mafuta. Ndibwino kuti, musankhe zakudya zonse, kapena zakudya zosakanizidwa mochepa m'malo mwa zakudya zogwiritsidwa ntchito ndi mankhwala ndi shuga wowonjezera. A
Yambani ndi mapuloteni abwino, yonjezerani zipatso kapena masamba (kapena oposa), tirigu wonse ndi chinachake chokhala ndi mafuta pang'ono. Mwachitsanzo, kadzutsa kakhoza kukhala kagawo kakang'ono ka tirigu wofiira ndi mandimu ndi nthochi. Mankhwalawa amachititsa kuti thupi likhale ndi mphamvu, kuphatikizapo tizilombo toyambitsa matenda, komanso tizilombo toyambitsa matenda.
Pakati pa m'mawa, muzisankha mtedza wa Chigriki ndipo muonjezere zipatso ndi mtedza watsopano.
Chakudya chingakhale sangweji ya Turkey ndi tchizi pa mkate wonse wa tirigu ndi saladi kumbali. Kuti mudye chakudya, sangalalani ndi mtedza wa salimoni ndi mpunga wofiira ndi katsitsumzukwa.
Onani chitsanzo? Chakudya chilichonse kapena chotukudya chamadzimadzi chimakhala ndi mavitamini ambiri, mapuloteni ena, ndi mafuta pang'ono ndipo amaphatikizapo zipatso kapena ndiwo zowonjezera kapena zambiri.
Khalani Ogwirizana ndi Nthawi Yodyera
Mutha kupeza kuti kudya chakudya nthawi zofanana tsiku ndi tsiku kumakuthandizani kuti mukhale ndi thanzi labwino komanso kuti mukhale olimbikitsidwa chifukwa simukupeza njala.
Pezani chitsanzo cha chakudya cha tsiku ndi tsiku chomwe chimakugwirani ntchito. Anthu ena amakonda zakudya zitatu zazikulu patsiku, koma mwinamwake zakudya zing'onozing'ono zitatu ndi zakudya zopangira zakudya zochepa zingakuthandizeni bwino. Ndipo zakudya zanu sizikufunikira kuti zikhale zofanana. Mwinamwake mumakonda chakudya cham'mawa chamadzulo komanso chaching'ono chamadzulo, kapena mwinamwake mumakonda kadzutsa kakang'ono, m'mawa a m'mawa, ndi chakudya chamadzulo chachikulu. Koma kukula kwa chakudya chamtundu uliwonse kapena zakudya zomwe mumasankha, khalani otsimikiza kuti mukhale ndi zosowa zanu za tsiku ndi tsiku.
Samalani ndi Caffeine ndi Mowa
Kodi mumamva ngati mukufuna kuyamba tsiku lililonse ndi mankhwala akuluakulu a khofiyine? Malinga ndi chiwerengero cha masitolo a khofi ndimayendetsa tsiku ndi tsiku, ndimati ndizofala. Koma kodi kuchuluka kwa khofi ndi kotani? Kodi mukuyenera kusiya kapu yanu yammawa (kapena awiri)?
Ayi konse. Chophika chimodzi kapena ziwiri za khofi ndi zabwino, koma ngati mukumwa mochuluka kuposa izi, zingakhale nthawi yochepetsera, makamaka ngati caffeine ikukupangitsani kukhala osasangalatsa komanso osakwiya. Khalani ndi tiyi wobiriwira, womwe uli ndi tizilombo tating'onoting'ono kwambiri kuposa khofi, kapena tizimwa tizilombo ta tizilombo ta tizilombo ta mchere madzulo ndi madzulo.
Onetsetsani kumwa mowa ngati mumakonda kumwa zakumwa zazikulu. Chakumwa chokha chingakhale bwino, koma ngakhale moledzeretsa pang'ono kumatha kusokoneza tulo, ndipo ndithudi, kumwa mowa kwambiri kumatsogolera munthu wong'onong'ono ndi wovuta, atagona mmawa.
Zotsatira:
Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Sitifiketi Chachisanu ndi chimodzi. Belmont, CA Kampani Yotsindikiza ya Wadsworth, 2013.
National Institute on Alcohol Abuse and Alcoholm. "Kugona, Kugona, ndi Kumwa Mowa." http://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm.
Smolin LA, Grosvenor, MB. "Chakudya: Sayansi ndi Mapulogalamu." Kusintha kwachitatu. Wiley Publishing Company, 2013.
Dipatimenti ya Ulimi ya United States ndi Dipatimenti ya Zaumoyo ku United States. Malangizo a Zakudya kwa Achimereka, 2015-2020. http://health.gov/dietaryguidelines/2015/guidelines.