Pankhani yodyera thanzi, kutaya thupi , kapena kukhalabe wolemera, mumakhala wopambana ngati mutasintha pang'ono pa nthawi m'malo moyesera kudyetsa zakudya zanu nthawi yomweyo. Yesani kusintha kosavuta kuti mugwire ntchito yathanzi.
1 - Idyani chakudya cham'mawa.
Chakumwa chopatsa thanzi chimakupangitsani kuti mupitirire tsikuli ndipo zimakuthandizani kuti musamangobwereza tsiku lotsatira. Ndikofunika kwambiri ngati mukukonzekera kuchita kapena kuchita masewera olimbitsa thupi. Zochita zanu zimakhala zogwira mtima ngati mupatsa thupi lanu mafuta abwino m'mawa.
Kukonzekera kosavuta kukonzekera komwe kumakhala koyenera kwa othamanga kumaphatikizapo mbewu yozizira ndi zipatso ndi mkaka wochepa, mafuta onunkhira tirigu ndi mafuta a mandimu, yogurt ndi zipatso, kapena zitsamba zonse.
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2 - Yesani zakudya zomwe mumazikonda kwambiri.
Musaganize kuti mukuyenera kusiya zakudya zomwe mumazikonda monga macaroni ndi tchizi pamene mukuyesera kudya bwino ndi kulemera. Gwiritsani ntchito zosakaniza zochepa kapena kuzikonzera mosiyana. Mwachitsanzo, ngati recipe yanu ya macaroni ndi tchizi imagwiritsa ntchito mkaka, batala, ndi mafuta obiriwira, yesetsani kuikonza ndi mkaka wambiri, mafuta osakaniza ndi tchizi. Mungathe kuwonjezera sipinachi ndi tomato mwatsopano kuti mukhale wathanzi.
Fufuzani maphikidwe omwe mumakonda zakudya zomwe mumakonda kwambiri. Kumbukirani kuti musapitirize kukula kwa magawo anu a zakudya za m'munsi, zotsika mafuta.
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3 - Yang'anirani kukula kwa gawo lanu.
Miyezo yochepa ya gawo ingakhale yaying'ono kuposa momwe mukuganizira. Mwachitsanzo, nyama zitatu zimakhala ngati kukula kwa mapepala. Mtengo umodzi wa pasta kapena mpunga uli pafupi kukula kwa mpira wa tenisi. Yesetsani kuika zakudya zing'onozing'ono pa mbale yanu kapena kugwiritsa ntchito mbale zing'onozing'ono. Mukaika chakudya chambiri patsogolo panu, mudzadya chifukwa chilipo. Gwiritsani ntchito zikwama ndi zitsulo kuti mugawanye chakudya muzipinda zing'onozing'ono ngati mutangobwera kunyumba kuchokera ku sitolo, kotero musapewe kuyeserera kutsegula thumba lonse.
4 - Idyani zipatso zambiri, zipatso, ndi masamba.
Yesetsani mpunga wofiira m'malo mwa mpunga woyera ndi pasta wonse wa tirigu mmalo mwa pasta wamba. Gwiritsani ntchito mavitamini asanu a zipatso ndi ndiwo zamasamba tsiku. Simukusowa kuchuluka kwa zipatso ndi ndiwo zamasamba. Chikho cha saladi chimakhala ngati masamba amodzi, kotero yesetsani kudya saladi ndi chakudya chamasana kapena chakudya chamadzulo (ndipo musankhe kuchokera kumalo otsika a calorie, otsika kwambiri kapena mafuta opanda zovala).
Nazi njira zina zowonjezera zowonjezera masamba ndi zipatso mu zakudya zanu:
- Tumikani kaloti ndi broccoli ndi zowawa kapena masamba.
- Ikani ma blueberries kapena strawberries pamwamba pa mbeu yanu kapena yogurt yanu.
- Tumikani maapulo ndi mphesa ndi kuviika yogagi.
- Onjezerani sipinachi, tsabola, anyezi, ndi tomato pamwamba pa pizza yanu.
- Mukamapanga sandwich, onjezerani mavitamini ambiri, letesi, tomato, nkhaka zowonongeka, ndi kumera.
- Gwiritsani ntchito salsa ngati chophika pa mbatata yophika, mmalo mwa mafuta kapena zonona.
- Ikani masamba ochulukirapo - monga anyezi ndi tsabola - mu phwetekere msuzi kuti muwonjezeko kwambiri.
- Pezani matumba osakanikirana a masamba oundana kuti azidya chakudya chosavuta.
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Mmene Mungapezere Zizindikiro Zambiri M'malo Anu Odyera
5 - Sungani zakudya zopangira thanzi.
Popeza othamanga nthawi zambiri amamva njala tsiku lonse, ndikofunika kupanga zakudya zopatsa thanzi zomwe zimapezeka, makamaka mukakhala kuntchito. Kusunga zakudya zopatsa thanzi, monga zipatso, veggies, granola, kapena mapulogalamu a mafuta ochepa, kudzakuthandizani kuti musayambe kupita ku vending makina kuti musamawonongeke.
6 - Yambani ndi kudula kwa nyama ndi nkhuku zowonda.
Kwa nkhuku, kusankha kofiira kwambiri ndi nyama yoyera kuchokera pachifuwa chopanda chikopa cha nkhuku kapena ku Turkey. Mukamagula nkhuku, yang'anani kuzungulira, chuck, birin kapena zovuta. Zosakaniza zokopa nkhumba zimaphatikizapo chikondi komanso kutalika.
Onaninso: