Inu Ndimene Mumamwa: Malangizo Othandiza

Zomwe Mumamwa Momwe Zimakhudzira Thanzi Lanu ndi Banja Lanu

Zingamveke kuti zidzakhala nkhondo yowonongeka kuti banja lanu lisinthe kuchokera kumasewero olimbitsa thupi, zakumwa zakumwa, ndi zakumwa za shuga kwa zakumwa zabwino monga madzi ndi mkaka. Khulupirirani ine, komabe, ndi nkhondo yofunika kumenyana.

Shuga Wambiri

Kutentha kwakukulu kwa zakumwa zosuta shuga kwachititsa kuti ana athu azitha kunenepa kwambiri.

Kodi mukudziwa kuti soda imodzi ya soda imakhala ndi supuni 10 za shuga? Ndikutsimikiza kuti palibe aliyense mwa inu amene angapereke shuga wochuluka kwambiri kwa ana anu ndi zakudya kapena zakudya zopanda phokoso, ndipo musayese kuziyika mu kapu. Ngati mutero, akhoza kukhala ndi zakudya zochepa monga vitamini C, vitamini A, folate, magnesium, ndi calcium. Kutsika kwa calcium kungachititse kuchepa kwa mafupa, komwe kungapangitse mafupa osweka ndipo akhoza kuwongolera kufooka kwa matenda m'tsogolo.

Mmene Mungasinthire ku Zakumwa Zathanzi

Pali njira ziwiri zopambana nkhondoyi. Choyamba ndi kuonetsetsa kuti aliyense akumvetsa momwe zakumwa zowonjezera zowopsa zingakhalire. Lolani ana anu ndi akazi anu kudziwa kuti zakumwazi ndizo zomwe zikuwongolera kulemera kwake ndi mavuto a mano ndi momwe kusowa kwa zakumwa za mkaka kungawononge mafupa osweka. Njira ina yofunikira ndiyo kupereka zosankha zabwino zomwe banja lanu liphunzira kuti lizikonda.

Zakudya 5 Zopambana Kwambiri kwa Mabanja

Pamene mukuwatsimikizira kuti banja lanu lichepetse kumwa zakudya zakumwa za shuga, mutha kuwafotokozera zosankha zabwinozi.

1. Madzi . Kaya ndi yosalala kapena yowopsya, yosangalatsa kapena yowoneka bwino, madzi ndizofunikira kwambiri pa dongosolo lanu lachidziwitso cha banja ndipo ndi zakumwa zabwino kwa aliyense. Zimakuthandizani kukudzazani ndipo ndizofunikira pa ntchito zambiri za thupi. Pali zakumwa zambiri zomwe zimakhala ngati madzi omwe ali ndi shuga kapena zotsekemera zowonjezera. Onetsetsani kuti zolembazo sizinatchule ma calories kapena zotsekemera zokometsetsa kuti mutenge zomwe mukuchita. Onetsani ana anu kuti mabotolo amadzi omwe amapezekapo nthawi zambiri omwe athandizi ambiri, achinyamata, komanso achinyamata omwe amadziwa bwino zaumoyo amanyamula bwino ndi ozizira! Pano pali malingaliro opanga madzi kukhala okongola kwa ana anu.
   1. Mukhale ndi madzi ambiri otchedwa seltzer omwe amapezeka ngati madzi osakaniza.
   2. Gwiritsani ntchito mandimu, mandimu, kapena zipatso zina za citrus mumadzi. Kapena yesani magawo a nkhaka kuti mukhale wokoma mtima.
   3. Nthawi zonse sungani mabotolo a madzi m'galimoto kapena m'zipinda za ana anu kuti mulimbikitse kumwa madzi.

1. Mkaka . Mkaka wa mafuta ochepa kwambiri komanso wopanda mafuta ndiwo mankhwala ena abwino. Pafupi ndi madzi, mkaka wopanda mafuta kapena mafuta wopanda mkaka ndi mkaka wa soya ndiyo njira zabwino kwambiri zakumwa zakumwa za banja lanu. Mkaka uli ndi calcium, yomwe nthawi zambiri sitimapeza zokwanira, komanso mapuloteni. Mkaka wa mazira ndi njira yabwino kwambiri ya mkaka wa ng'ombe, makamaka ngati muli ndi vuto la lactose, muli ndi matenda aakulu opumphulira (matenda a sinus kapena matenda a khutu), muli ndi mphumu, kapena mukungoyang'ana kuti mukhale ndi soya mu zakudya zanu. Mkaka wa chokoleti ndi wabwino kwa nthawi ina; yesetsani kuchepetsa kuchuluka kwa chokoleti chowonjezera kuti musunge shuga.
2. 100 peresenti ya madzi a zipatso . 100 peresenti ya madzi a zipatso amangoti - amapangidwa kuchokera ku zipatso popanda shuga. Madzi a zipatso ali ndi phindu lina la kukhala wodzazidwa ndi mavitamini omwe mwachibadwa amapezeka mu chipatso, monga vitamini C ndi folate . Ndikofunika kukumbukira, komabe, kutumikila ndi ma ounces 4 okha. Bokosi la madzi limakhala ma ounces 8, ndipo mabotolo ambiri akhoza kukhala ounkhira 20. Ndikulingalira kuchepetsa kuchuluka kwa madzi kwa tsiku mpaka ma ola 4 mpaka 8. Ngati ma ola 8 ndi ocheperapo kusiyana ndi banja lanu limagwiritsidwa ntchito mowa, kuchepetsa madzi ndi madzi. Yambani ndi 25% madzi ndi 75 peresenti madzi, ndiye pang'onopang'ono kuwonjezera kuchuluka kwa madzi kufika 50 peresenti. Kapena yesetsani kusakaniza madzi ndi madzi a seltzer kuti muwathandize.

1. Madzi a masamba . Msuzi wa masamba ndiwo kusankha kochepa kwambiri komwe kumapereka antioxidants , monga mavitamini A ndi C, ndi zakudya zina monga lycopene, zomwe zakhudzana ndi chiopsezo chochepa cha khansa ya prostate. Mafuta asanu ndi atatu a masamba a masamba ali ndi magalamu awiri a fiber, ali ndi shuga kwambiri, ndipo ali ndi ma calories 50 okha.
2. Matayi osasunthika . Matayi osasunthika - omwe ali kale kalembedwe - ndi makina ophika amchere kapena otentha amatha kukhala opanga zosankha zaulere. Mitedza yakuda ndi yobiriwira imatsimikiziranso ubwino wa thanzi, monga kuchepetsa chiopsezo chanu cha khansa ndi kuchepetsa cholesterol. Matenda ambiri a zitsamba amamva zokoma paokha, kotero simukusowa kuwonjezera shuga kapena uchi. Ngati safuna, yesetsani kuwonjezera madzi okwanira 100 peresenti yokhala ndi zipatso zokoma. Nyerere zimakhala ndi zokoma zambiri za banja, monga mabulosi, lalanje, ndi sinamoni, kotero muli ndi njira zambiri zomwe mungayesere. Mukamagula teasiti, onetsetsani kuti muyang'ane malemba abwino kuti asakhale ndi makilogalamu.

_{Wosindikizidwa kuchokera ku: Mayi Wachikondi, Wokhala ndi Banja Lokwanira: Mapulani a masabata asanu ndi limodzi a inu ndi a banja labwino ndi Michael Sena, CFS ndi Kirsten Straughan, RD, LD, ndi Tom Sattler, Ed.D. (August 2005; $ 16.95US / $ 23.95CAN; 1-59486-067-X) © 2005 Michael Sena. Chilolezo chinaperekedwa ndi Rodale, Inc., Emmaus, PA 18098. Kupezeka kulikonse kumene mabuku amagulitsidwa kapena mwachindunji kuchokera kwa wofalitsa (800) 848-4735 kapena pitani pa webusaiti yawo pa www.rodalestore.com}