Kukhala ndi Anthu pa Zakudya Zosiyana
Kodi muli chigamba chapafupi pa tebulo lozungulira? Kodi mukuyesa kudya mosiyana ndi mnzanu / mnzanu / banja / wokhala naye? Izi zingakhale zovuta, koma dziwani kuti ambiri musanayambe kukumana nazo ndikulumala! Mutha kukhala chimodzi mwa izi, ndipo apa pali malangizo ena othandizira.
General Mfundo
Dziyeseni nokha. Kodi mwakhala mukudya chakudya chatsopano mwezi uliwonse chaka chatha?
Ngati ndi choncho, mwina simukuganiza kuti anthu omwe mumakhala nawo akungoyang'ana maso pang'ono. Ngati izi zikulira belu, mungadzifunse nokha momwe mukuyembekezera kuti nthawi ino ikhale yosiyana. Ngati mukufuna kwambiri kusintha, chitani ngati izo. Fufuzani momwe mungapangire ndi chifukwa chake mukusinthira, konzekerani menyu ndi zosakaniza , ndipo ganizirani ngati mungadziyerekeze nokha mukutsata njirayi.
Pamene ena amamvetsetsa, amathandiza kwambiri. Fotokozerani chifukwa chake mukusintha zakudya zanu. Kodi ndizoletsa shuga wa magazi? Kawirikawiri, anthu amachirikiza ngati akuwona zomwe mukuchita ngati chithandizo cha "matenda". Ngati muli ndi matenda a shuga, chithandizo cham'thupi, insulini yosagonjetsedwa, kapena muli ndi kagayidwe kachakudya, fotokozani izi kwa okondedwa anu kapena ogona nawo.
Malamulo Okhazikika
Pamene mukukhala ndi ena omwe akudya mosiyana ndi inu, ndikuganiza kuti pali malamulo atatu omwe angathandize kwambiri.
1. Palibe Ndemanga Yosautsa. Wokondedwa wanu kapena wokhala naye sangafunike kuvomereza nanu, koma ayenera kulemekeza zosankha zanu mutakula. Mukudziwa kuti kudula carbs ndi njira yathanzi, yotetezeka, komanso ya sayansi. Mukhoza kuwauza, ndipo akhoza kukhulupilira kapena ayi, koma ayenera kupewa kukumba momwe mukudyera.
2. Palibe Apolisi Chakudya. Ndikofunika kwambiri kuti anthu ayankhe molakwika zomwe ena amadya (mwachitsanzo "Kodi mukuyeneradi kudya?"). Ngati ndi mnzanu yemwe mumakhala naye moyo wanu wonse, ziyenera kukhala zofanana ndi lumbiro laukwati kuti nonse ndinu achikulire ndipo simungayankhe zomwe wina akudya. Ngakhale ngati mwamuna kapena mkazi wanu akukufunsani, yesetsani kulowerera. Ndikudziwa malire anga a carb, ndipo ndikudziwa kuti kuchitira kamodzi kanthawi sikunganditaya. Sindikulingalira ndemanga zowonekera ku pepala la peanut!
3. Muzimitsa chakudya chanu chapadera! Aliyense amene amakhala ndi anthu ena adziwona izi. Mukupita kwanu, mukuganiza kuti mudzadya chiyani, ndipo mutsegula firiji kuti mupeze kuti wina wadya kale. Izi ndizovuta kwambiri pamene zosankha zanu zakudya zili zochepa. Pezani njira yopezera chakudya chanu, kapena khalani ndi maalumali kuti chakudya chanu chikhale chanu. Nthaŵi ina ndinkamudziwa mnyamata amene anali ndi firiji yaing'ono m'chipinda chake kuti asamalowe m'nyumba.
Malangizo a Pamene Ndiwe Cook
Ngati nthawi zonse mumaphika chakudya cha banja lanu, nkhani yokhudzana ndi zokondweretsa zakudya ndi zosowa zimakhala zosavuta, monga momwe mulili pa mphamvu. Mukhoza kuphika chakudya chamagetsi, ndipo mwina mudzawonjezera ndi mkate, mpunga, mbatata, kapena pasitala kwa odyetsa wowuma pakati panu.
Patapita nthawi, mungasinthe banja lanu kuti likhale "mpunga" ndi sikwashi ya spaghetti !
Mwinamwake mudzapeza kuti mukufunika kuphika chakudya chochepa cha carby ngati mumaphatikizapo zakudya zing'onozing'ono zotsika kwambiri pa chakudya. Mwachitsanzo, ngati mukudya nyama yowonongeka, onetsetsani kuti mulibe carb cole slaw ndi nyemba za soy BBQ zakuda , komanso mwina chakudya .
Carb Vs Low-Fat
Ngati mumakhala ndi munthu amene amadya zakudya zochepa, muyenera kudyetsa chakudya chake m'zigawo zikuluzikulu. Kuphika mapuloteni ophikira ndi masamba ambiri. Kenaka yikani carbs ku mbale yopanda mafuta ndi mafuta kwa otsika-carb imodzi. Mwachitsanzo, pangani chakudya cha pasitala, koma kwa inu, m'malo mwa pasitala mupatseni sopo, kenaka yikani mafuta a mafuta kapena pesto msuzi.
Mwina mwinamwake mukudya saladi, koma mukhoza kuwonjezera pepala ndi zovala zosapsa shuga. (Zovala za saladi zopanda mafuta nthawi zambiri zimakhala ndi shuga zambiri zowonjezera, koma n'zosavuta kuti aliyense akhale ndi zovala zawo.)
Pezani zakudya zamakono zomwe ziri zochepa m'ma carbs ndi mafuta. Ndili ndi maphikidwe omwe ali ochepa m'mafuta ndi ma carbu , kotero nonse awiri mungasangalale nawo.
Pamene Wokondedwa Wanu ndi Cook
Kuyankhulana kwina kumafunikanso pamene mukuchepetsedwa kwambiri ndi kuphika kwa wina. Tikukhulupirira kuti mungathe kumuthandiza mnzanuyo kapena mnzanuyo kuti ayese kuphika mbale zowonjezera, ndipo zotsatilazi zingakuthandizeni. Komabe, nthawi zina nzeru za anthu zophika zimakhudza zakudya zingapo. Chitetezo chabwino ndi kuyamba kuyamba kuphika nokha. Kuphunzira maphikidwe ochepa chabe angapange kusiyana kwakukulu. Pano, pali njira zina zomwe zingathandize.
1. Gwiritsani ntchito mapepala otsika kwambiri. Mwachitsanzo, ngati wophika m'nyumba akupanga masangweji amtundu wina, ngati muli ndi tchire chochepa pamanja kapena thumba la saladi, mukhoza kuika sketiji pa saladi kapena mukulunga. Zina mwazowonjezereka zowonjezereka zimaphatikizapo zikwama za Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Zakudya Zakudya Zopatsa Mavitamini
- Mabala a Carb Low-Carb Foods
- Zamalonda Zamtundu wa Carb
2. Tengani mavitamini otsika kwambiri , monga saladi ya saladi yopanda shuga, ketchup yotsika kwambiri komanso yosangalatsa, komanso mayonesi (mafuta ochepa kwambiri amakhala ndi shuga wambiri). Komanso, kusuta shuga ngati muli ndi kanthu koti muyike (ndithudi, sivuta kupanga ma muffins otsika!)
3. Mukhale ndi zakudya zapamwamba zochepa zomwe zingakhalepo ngati chakudya sichikudya zambiri. Kudziwa kuti muli ndi "zakudya zopititsa patsogolo" kungapangitse kusiyana kulikonse pa kudya.
Pomalizira pake, kumbukirani kuti ngati mutakhalabe ndi njira yatsopano yodyera, nthawi zambiri anthu okhala pafupi ndi inu akhoza kukhala. Pamene zakudya zanu zochepa zedi zimakhala "momwe mumadyera" osati chakudya cham'mafupipafupi, ndipo pamene zotsatira za thanzi lanu zimakhala zoonekeratu, mudzapeza kuti ena adzakhala othandiza kwambiri, ndipo akhoza kukuthandizani !