Kodi zakudya zanu sizing'onozing'ono zokhala ndi thanzi lambiri, shuga, sodium ndi zakudya zowonongeka? Musamvere choipa. Ndichizoloŵezi, koma ndi chinthu chomwe mungasinthe ndi thandizo laling'ono.
Malangizo ophweka awa adzakuthandizani kulandira zakudya zanu. Simuyenera kuchita zonsezi mwakamodzi. Ndipotu, ndi bwino kuti musankhe zinthu chimodzi kapena ziwiri kusintha sabata ino ndikuwonjezera chimodzi kapena ziwiri sabata yotsatira.
Pitirizani kuwonjezera njira zatsopano zathanzi mpaka mutakhala ndi zakudya zatsopano.
Yambani ndi Chakudya Chakutentha
Chakudya cham'mawa chimatchedwa chakudya chofunikira kwambiri pa tsiku. Pakhoza kukhala palibe sayansi yovuta kuti izibwezeretsa zomwezo, komabe n'zomveka kuti kudya zakudya zathanzi m'mawa kukhoza kukhazikitsa malo oyenera kudya tsiku lonse. Chinthuchi ndikuti, si zophweka kupanga zosankha zabwino pamene mukufulumira kupita kuntchito kapena kusukulu.
Pezani mutu kumayambiriro a kadzutsa. Ovuta-wiritsani mazira usiku wapitawo, kapena apange tizilombo tomwe timapanga tiyi tolimba. Mukakhala mofulumira mukhoza kugwira dzira ndi imfine musanakwere. Mwanjira imeneyo simungayesedwe kuti mudye bagels akuluakulu kapena masitolo pa sitolo ya khofi mukupita kuntchito.
Pamene Mukugwira Ntchito (Kapena Sukulu)
Kodi mumapita masana tsiku lililonse? Chakudya chambiri chodyera chiri ndi mafuta ambiri, mafuta ndi sodium. Dulani kumalo osungirako zakudya zam'kanyumba kokhala ndi zakudya zamtundu wapatali ndipo mutenge chakudya chamasana masiku angapo sabata iliyonse.
Yambani ndi sangweji yabwino. Sankhani chakudya chambewu chokwanira, nyama yonyowa kwambiri kapena nkhuku, komanso tomato, anyezi, letesi, avocado kapena masangweji ena. Pitani kuunika pa mayonesi kapena mugwiritse ntchito mafuta ochepa a mayonesi. Gulani chidebe chaching'ono chophimba chikho cha msuzi wa masamba ndi kuwonjezera chipatso chatsopano cha mchere.
Tsopano muli ndi chakudya chamadzulo chopatsa thanzi.
Ngati mutadya chakudya chamadzulo ku resitilanti, yesani saladi monga chakudya kapena, osankha saladi mmalo mwa zofiira za French.
Pamene nthawi yowonongeka imayendayenda, ndipo mukupeza kuti mukuyang'anitsitsa makina opanga mavitamini, sankhani phukusi la mtedza wosakaniza m'malo mwa barani a maswiti. Imwani madzi abwino m'malo mwa soda kapena shuga lachitatu.
Ndi Nthawi ya Kudya
Apa pali njira yosavuta yopangira chakudya choyenera. Dulani mwapatali mbale yanu muzinayi zinayi. Gawo la mbale yanu liyenera kukhala ndi masamba ndi masamba ndi zipatso. Gawo limodzi la mbale yanu likhoza kukhala pakhomo lanu (nkhuku, nyama, mazira, nsomba, ndi nsomba kapena zakudya zamasamba). Pomaliza, mungagwiritse ntchito kotsiriza gawo la mbale yanu kuti mukhale wochuluka ngati mbatata, pasitala kapena mpunga.
Gulani mankhwala okonzeka kutsogolo komanso saladi kuti musapange saladi mofulumira komanso mosavuta. Saladi ndi njira yosavuta yowonjezeramo masamba ndi zakudya zanu, ndipo zimatenga mpata m'mimba mwanu kuti mukhale okhutira ndi pang'ono.
Pezani omega-3 ofunika kwambiri mafuta omwe amapezeka podya nsomba kawiri pa sabata. Ngati simukufuna kudya nsomba, imbani zina za walnuts kapena mbewu za dzungu. Mafuta, mafuta a canola, ndi mbewu za fulakesi ndi zabwino.
Mukhoza kuthira mafuta masangweji, masamba kapena saladi.
Sankhani nyama yophika kapena yophika, nkhuku, ndi nsomba m'malo mokazinga. Ndipo pewani mafuta obiriwira kapena cheesy sauces.
Ndipo Atatha Kudya
M'malo mokhala ndi mbale yayikulu ya ayisikilimu ya mchere, sankhani chikho cha plain yogurt yogurt. Ndicho chitsime chabwino cha mapuloteni ndi calcium. Onjezerani mtedza ndi zipatso kapena zipatso zosakanizidwa ndi uchi wina.
Kodi mumakonda zakudya zopanda zakudya monga mapepala a mbatata kapena chipsu cha chimanga? Chikopa chophika ndi chabwino kuposa chokazinga. Ndipo ngati imangiriza kuti mumakonda, yesetsani kusakaniza chipangizo chanu ndi masamba atsopano monga kaloti zakuda kapena nyemba zobiriwira m'malo mwake.
Mawu ochokera
Sikophweka kusinthana ndi zakudya zopanda kanthu, zakudya zamakono kwambiri kuti azidya zakudya zabwino usiku wonse.
Komabe, ndibwino kuti mutenge njira zochepetsera zakudya zanu. Patapita nthawi, mapazi onsewa adzawonjezera. Mudzapanga zizoloŵezi zatsopano zathanzi ndikuyembekeza kuti mukhale ndi thanzi labwino.
Khalani oleza mtima chifukwa zimatengera nthawi ndikuzichita ndipo musadzichepetse nokha ngati mutataya nthawi ndi nthawi. Ingopanga zosankha zabwino kuyambira pa chakudya chotsatira.
> Chitsime:
> United States Dipatimenti ya Zamalonda ndi Dipatimenti ya Zaumoyo ndi Ufulu wa Anthu ku United States. Malangizo a Zakudya kwa Achimereka, 2015-2020.