Zosakaniza ndi Zakumwa Zoona Zakudya
Zosakaniza ndizochepa zakudya zomwe mumadya pakati pa chakudya chokhazikika. Zingakhale zabwino kwa inu mukamasankha zakudya zowonjezera ndikukhalabe mu bajeti yanu ya tsiku ndi tsiku, kapena zakudya zopatsa thanzi zingawononge zakudya zanu zowonongeka mumadzi mukamadya zakudya zopanda zakudya komanso mumakwera makilogalamu.
Ubwino wopopera
M'malo moganizira zinthu zoipa zomwe zingachitike mukamadya chotupitsa, tiyeni tiyambe ndi zinthu zabwino zomwe zingatheke mukamadya chakudya chokoma:
- Zakudya zopatsa thanzi zowonjezera zingapereke zakudya zofunika kwambiri. Chipatso chaching'ono ndi mtedza pang'ono zimakupatsani ma vitamini C, minerals, ndi mafuta abwino.
- Kusankha chotupitsa chomwe chili ndi mapuloteni otetezeka, monga ang'onoting'ono ang'onoang'ono a tirigu ndi batala, akhoza kukupatsani nthawi yambiri, kotero kuti musamadye chakudya chotsatira.
- Zakudya zokhala ndi zokolola zambewu monga fresh veggies kapena zipatso zidzapatsanso mankhwala owonjezera antioxidants omwe angathe kukhala ndi thanzi labwino.
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Kodi V8 Madzi Amakhala Wathanzi? Mfundo Zowona Chakudya Ndi Malangizo
Kulinganiza kwa Kalori ndi Kuwotcha Kwambiri
Chinthu chachikulu chokhudzana ndi kuyamwa ndi kuyang'ana kalori yanu. Zakudya zambiri zopatsa thanzi sizing'ono kwambiri mu calories kuti muthe kudya voliyumu pang'ono ngati mukukumva njala yambiri. Komabe, ngakhale zakudya zina zathanzi zili ndi makilogalamu ambiri, kotero osowa amayang'ana mbali zanu. Mtedza, mbewu, avocado, ndi ngakhale nthochi, ndizo zonse zakudya zathanzi zomwe sizing'ono kwambiri m'makilogalamu.
Kukula kwa gawo ndi kofunika kwambiri pamene mumasankha kudya zakudya zopanda thanzi monga bar. Ndibwino kuti muzisamalira nthawi ndi nthawi, ndipo ngati mutasunga pang'ono, simungatenge ndalama zambiri.
Malangizo Othandizira Kuwotcha
Ndibwino kukonzekeretsa zokondweretsa zanu pasanapite nthawi, makamaka kuntchito zozizira . Momwemo mutha kukonzekera zakudya zabwino kwambiri, ndipo simudzasowa kuganiza mopanda malingaliro pa zakudya zopanda kanthu zomwe mumapeza mu makina osungira.
Chakudya chokwanira chiyenera kukhala choyenera, monga chakudya chachikulu, kotero chiri ndi mapuloteni, zakudya, ndi mafuta abwino. Inde, makilogalamu ndi ofunika kwambiri, koma palibe phindu limodzi labwino. Zonse zimadalira bajeti yanu ya tsiku ndi tsiku komanso kukula kwa chakudya chanu nthawi zonse komanso kudya zakudya zambiri. Mwinamwake mungayese zopangira zakudya zosakaniza kuti mukhale makilogalamu 100 mpaka 300 aliyense. Yesani zina mwazinthu zabwinozi:
- 1/2 chikho chimodzi Greek yogurt ndi 1/2 chikho zipatso ndi supuni ya tiyi ya uchi
- 1 kapu karoti timitengo ndi supuni 1 kapena 2 hummus
- 1 peyala yatsopano ndi amondi amchere 8 mpaka 10
- 4 mpaka 5 zowonjezera udzu ndi supuni 1 kapena 2 supuni ya kirimba
- Okhuta 4 mpaka 5 aliwonse a tirigu odzaza ndi obiriza cheddar tchizi
- Gawo 1 la mkate wophika mkate, toasted, ndi supuni 2 iliyonse ya mafuta a amondi ndi zakudya zamphesa
- 1 kapu yamadzimadzi osakaniza ndi galasi la mkaka wopanda mafuta
- 1 chikho chimodzi cha mphepo
- 1/2 kapu mphesa ndi 1 1/2 ounces Swiss tchizi
Kodi Zinthu Zili Ndi Nthawi?
Zingasinthe kusiyana mukamadya chotupitsa chanu. Ngati mukukonzekera kuchita masewera olimbitsa thupi, mungafunike kudya chakudya chosakaniza 20 mpaka 30 musanayambe kuchita masewera olimbitsa thupi. Ngati mukufuna kugona zakudya zowonjezera, idyani kudya mphindi 30 mpaka 40 musanagone, makamaka chinthu chokhala ndi zakudya zambiri komanso mapuloteni ochepa.
Popanda kutero, yesetsani kupatula nthawi yanu yopanda zakudya kuti mukhale ndi njala, koma osakhala ndi njala mumadya zakudya zambiri kuposa zomwe mumadya.
Kuchita zinthu mu Zakumwa
Chakumwa chimene mumasankha masana chingakhudze kwambiri kalori yanu ya tsiku ndi tsiku ndi zakudya zomwe mumadya. Mwamtheradi mumasowa madzi ambiri tsiku lililonse, koma ngati simumvetsera zomwe mumamwa, mutha kukweza makilogalamu opanda kanthu.
Kuthamanga kwabwino tsiku ndi tsiku n'kofunikira pa thanzi lanu. Sizidziwikiratu kuti ndi madzi angati omwe mumasowa tsiku lililonse chifukwa angasinthe ndi masewera olimbitsa thupi, nyengo, kutalika ndi thanzi lanu, koma zomwe zikuperekedwa tsopano ndi pafupi mamita 91 a madzi azimayi ndi ma o 125 a madzi kwa amuna tsiku ndi tsiku.
Pafupifupi 20 peresenti ya madziwo adzachokera ku zakudya zomwe mumadya, koma ena onse amachokera ku zakumwa zomwe mumamwa.
Mwamwayi Omwe Amamwa Kwambiri
Madzi ndiwo njira yabwino kwambiri chifukwa alibe mafuta. Mkaka wochepa kapena wosakhala mafuta ndi wabwino chifukwa umapatsa calcium kuti ugwiritse mafupa amphamvu. Mbewu ndi masamba a masamba zimatha kukhala zabwino, komanso, koma muyenera kusankha zipatso zana kapena masamba a masamba ndikuyang'anitsitsa mankhwalawa. Madzi a zipatso akhoza kukhala olemera kwambiri mu zakudya monga zakumwa zakumwa zoziziritsa kukhosi.
Nanga bwanji za zakumwa zofewa? Inu muli ndi kusankha pang'ono pano. Zakumwa zofewa nthawi zonse zimatenthedwa ndi shuga kapena masamba a chimanga a fructose omwe amapeza makilogalamu ambiri koma palibe zakudya zina zowonjezera. Zakudya zakumwa zoziziritsa kukhosi zimakhala zochepa m'makilogalamu kapena mulibe ma calories kuti zisamavulaze zakudya zanu. Anthu ena samakonda kudya zokoma zokoma, koma mukhoza kupeza zakumwa zofewa zokometsetsa ndi zakumwa zachilengedwe zopanda thanzi monga stevia.
Coffee ndi tiyi zimawerenganso ngati zakumwa. Pokhapokha ngati simukuwonjezera mkaka, kirimu kapena shuga, simudzasowa kudandaula za zopatsa mphamvu.
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Ndipo ngakhale khofi ndi tiyi zili ndi caffeine, zimaperekabe madzi. Inde, ngati muli ndi vuto la caffeine, mungapeze khofi ya decaf kapena musinthe tiyi.
Momwe Mungapezere Madzi Ambiri M'nthawi Yanu
Malangizo amodzi omwe amapezeka ndi kumwa madzi mukamva ludzu. Mwinamwake ndiwotsogolera wabwino, koma pamene mukulamba, mukhoza kutaya ludzu. Nazi njira zina zomwe mungapezere madzi anu:
- Sungani madzi pafupi ndi bedi lanu. Mukadzuka usiku, mutha kutenga sips pang'ono.
- Tengani botolo la madzi ndi inu mukayenda.
- Simukukonda kukoma kwa madzi? Onjezerani kukometsera ndi kupsa kwa kalori kosapsa kapena magawo a zipatso kapena nkhaka mmalo mogwira zakumwa zofewa.
- Imwani kapu yamadzi musanadye chakudya chilichonse.
- Komanso, imwani madzi musanayambe kuchita masewera olimbitsa thupi, komanso mphindi zisanu ndi zisanu kapena zisanu mukamaphunzira.
Nanga Bwanji Mowa?
Mowa pang'ono ungakhale ndi ubwino wathanzi, koma sungowonjezere madzi anu a tsiku ndi tsiku. Kafukufuku amasonyeza kuti zakumwa kapena zakumwa zingathandize mthupi lanu komanso moyo wanu wamtima, koma kumwa mowa kwambiri kumabweretsa chiopsezo cha mavuto ambiri azaumoyo.
Ngati simukumwa tsopano, palibe chifukwa chokhalira ndi thanzi. Ngati mumakonda zakumwa zanu zazikulu, musazithetse. Phunzirani zambiri za zotsatira za thanzi lakumwa mowa kwambiri.
> Zotsatira:
> Ofesi Yopeweratu Matenda ndi Kukulitsa Zaumoyo. Malangizo a Zakudya kwa Achimereka 2015-2020.
> National Academy of Sciences, Engineering ndi Medicine, Health ndi Medicine Division. "Zofuna Zowonjezera Zakudya: Madzi, Potassium, Sodium, Chloride, ndi Sulfate." February 11, 2016.