Funso: Sindili ndi vuto ndi kulemera kwanga, koma ndikuyesera kudya zakudya zathanzi. Ndimadya chakudya cham'mawa; kawirikawiri, saladi ya masana ndi zomwe ndikuganiza kuti ndi chakudya chamadzulo usiku. Vuto ndi madzulo ndi madzulo. Ndikumva ngati ndikumva njala nthawi zonse, ndipo ndizowoneka kuti ndizowonjezera pazinthu zina osati nthawi zonse zomwe ziri zabwino kwa ine.
Yankho: Ngati mukufuna kuchoka pakati pa zakudya zopatsa thanzi, sitepe yoyamba ikhoza kukhala kuti muwone chifukwa chake mukuwombera kwambiri. Ngati muli ndi njala, mungafunike kudya chakudya chamadzulo ndi chakudya chamadzulo kotero mutha kuchidya chotsatira popanda zakudya zina. Ngati muli ndi vutoli mulibe nzeru ndipo mwinamwake mukuyenera kukonzanso chilengedwe chanu, kotero simungatenge chinachake ndikuchikankhira mkamwa mwanu mukakhala otopa.
Malangizo Osawombera
Mungathe kudula mowa wanu wophika zakudya zokongoletsera ndikukonzekera pang'ono. Musati musunge maswiti pa desiki yanu ndipo pewani makina ogulira. Gwirani madzi ambiri mmalo mwa thumba la chips mukamaonera TV, masewera, kusewera pa intaneti kapena kuwerenga buku usiku. Kwenikweni, kusunga botolo la madzi kwa nthawi zina kupuma mofulumira kungakhale njira yabwino yothetsera chizolowezi chodya chinachake.
Ngati mukuwombera chifukwa chakuda nkhawa kapena kupsinjika, yesetsani kuyendayenda, kuchita masewera olimbitsa thupi kapena mwinamwake kuyitana kapena kutumizira mameseji.
Mabwenzi ndi abambo angakhale njira yabwino yothandizira - afunseni kuti athandizireni kusokoneza.
Malangizo a Kuwotcha Kwambiri
Mwinamwake simukusowa kusiya minyanga yanu ya usiku. Kuwotcha sikumakhala chinthu choipa malinga ngati mutakhala mu gawo lanu la kalori tsiku ndi tsiku. Anthu ena amapeza zosavuta kutsatira chakudya choyenera pamene adya chakudya chopatsa thanzi chamadzulo chifukwa sadya chakudya chotsatira.
Gwiritsani ntchito zakudya zanu zopangira zakudya kuti muwonjezere kudya kwanu. Sankhani zipatso zatsopano, nsomba za tirigu, mafuta otsika kwambiri, mtedza, ndi masamba atsopano. Mwanjira iyi, mutenga mavitamini, minerals, ndi fiber. Tchizi tating'ono, dzira wowawa kwambiri kapena nyama yowonda ndi yabwino, koma yang'anani kukula kwazako chifukwa zakudya izi ndi zamphamvu. PeĊµani maswiti, cookies, mikate ndi zakudya, ayisikilimu, ndi mapepala a greasi kapena zakudya zowonjezera.
Zotsatira:
Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Sitifiketi Chachisanu ndi chimodzi. Belmont, CA Kampani Yotsindikiza ya Wadsworth, 2013.
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.