Khalani Osavuta!
Ambirife timanyamula malamulo (kapena malangizo) onena za chakudya m'mitu yathu. Ndipotu, malamulo angakhale othandiza kwambiri pankhani yosankha zakudya - taganizirani ngati tifunika kusankha mwatsopano pakati pa zakudya zambirimbiri mu golosale nthawi iliyonse yomwe tadula! Chofunika ndikuonetsetsa kuti malamulo anu a zakudya akukuthandizani, osati kukuthandizani.
Sikuti malamulo amalephera kusankha zakudya, koma pakapita nthawi amatha kukhala mbali ya kudya.
Izi zimadzitama kuti zikuthandizeni kupitiliza kusankha mwanzeru. Kotero chomwe chimayambira monga chidziwitso choipa chimakhudza "momwe ine ndikudyera," popanda kulingalira pang'ono. Powonjezeranso zowawa pa gawo la bakayi mmalo mwake, simukusamala mozama za gawo la mkate. Ma cookies samakhalanso omveka.
Nazi zakudya zina zochepa zogulitsa chakudya choyenera kuganizira kuti zowonjezeredwa ku zida zanu. Zindikirani kuti malamulo awa sali oyenera kuti akhale-onse ndi kutha-onse, basi zothandiza zothandiza. Malamulo abwino kwambiri ndi omwe mumabwera nawo nokha, zomwe zimakhala zomveka kwa inu.
1. Mafuta Ndi Bwenzi Lanu
Anthu a ku Sweden ali ndi ufulu - Ndimakonda LCHF T-shirt Ndawawona akuvala. Mafuta Otsika a Carb! Inde! Kwa ambiri a ife, ili ndilo lamulo lothandiza kwambiri lomwe tingathe kulandira.
Anthu ambiri ku US amanyamula motsatira lamulo losagwirizana ndi izi - mafutawa ayenera kupeŵa. Izi ndizoopsa kwambiri chifukwa mumapewa mafuta omwe amatsimikiziranso kuti mudzadya zakudya zamagazi m'malo awo.
Inde, ndikofunika kupeŵa mafuta osasamala. Kudula mafuta ndi ofunikira, ndipo akatswiri otsika otchedwa carb amavomereza kuti kusadetsa mafuta omega-6 (mafuta a soya, mafuta a chimanga, ndi zina zotero) n'kofunika kuti azidya zakudya zabwino kwambiri. Komabe, mafuta odzaza akupezeka kuti sakhala vuto lomwe poyamba linaganiziridwa, ndipo malo ambiri a mafuta ndi abwino kwa ife .
2. Thirani shuga ngati poizoni
Ngakhale pali ena omwe anganene kuti shuga ndizoopsa, sizowononga poyera. Koma kwa ife omwe matupi awo samasintha shuga bwino, zotsatira za shuga m'matupi athu zingakhale zowawa kwambiri chifukwa chokhalitsa. Pa chifukwa ichi, zingakhale zothandiza kulingalira za shuga ngati poizoni.
3. Starch = Shuga
Mtedza si wokoma, kotero ndi kosavuta kuiwala kuti zomwe zili mkati mwa mbatata zophika ndizomwe zimakhala zazikulu zokha za shuga, zokonzeka kuswa kuti shuga mu matupi athu.
Makamaka zovuta ndizomwe zimapangidwira, zomwe zimayikidwa kale. Ngati ndikanatha kuchotsa mipiringidzo iwiri mu golosale, ndimayamba ndi zakumwa zowonjezera ndikusunthira msangamsanga. Pafupifupi ZONSE zonsezo zimapangidwa ndi mbewu zomwe zasinthidwa mpaka mkati mwa miyoyo yawo, ngakhale zitatchedwa "mbewu zonse." Chimene chimandibweretsa ine ku ...
4. Pewani Zakudya Zosakaniza Zakudya Zochepa, Zakudya Zopanda Gluteni, Zapamwamba Zamapuloteni, Zozizwitsa.
Kwenikweni, malemba monga awa ndi) chizindikiro chakuti izi ndi chakudya chopangidwa ndipo kotero zimakhala zosadzaza mafuta ndipo b) chizindikiro cha patsogolo pa wopanga. Zakudya zimenezi nthawi zambiri zimakhala ndi shuga komanso zowonongeka.
Ngakhale pamene chizindikirocho chiri "otsika-carb" akhoza kukhala ndi zinthu zambiri zokayikitsa zimene anthu ena amachitira (mwachitsanzo, zinthu zomwe zimakhala "fiber" m'chilengedwe koma nthawi yomwe amaikamo zakudya zowonongeka zimayambitsa magazi m'magazi mwa anthu ambiri).
Caveat: Monga munthu amene ayenera kutsatira zakudya zopanda thanzi, pali zakudya zochepa zomwe zimatchedwa gluten zomwe ndidya, monga soya msuzi. Koma nthawi zambiri, chizindikiro cha gluten chikutanthauza kuti ndi chakudya chapamwamba.
5. Idyani Masamba Anu
Ndi masamba ena osakhala wowuma . Ngati simukudya ndiwo zamasamba, ino ndiyo nthawi yoti muyese kudya zakudya zanu.
Sikuti amangokhala ndi zakudya zokha ndipo amatha kupewa matenda oopsa, koma akhoza kukhala amalowa m'malo ochepa kwambiri, monga magalimoto oyendetsa masamba, kufalitsa, ma pasta , ndi zina zotero.
6. Ganizirani "Mafuta, Mapiritsi, Mapuloteni"
Nthawi iliyonse yomwe mudya, yesetsani kuphatikizapo magwero a zakudya zitatu izi, zomwe zidzakupatsani chakudya komanso kuti mukhale okhutira.
7. Musakhale ndi malamulo ambiri
Sungani malamulo anu mosavuta, ndi ochepa. Ngati muli ndi zambiri, zimakhala ndi malamulo ovuta, omwe sagwira ntchito bwino.
Komanso, phulani malamulo nthawi zina! Ngati mukuganiza kuti mukulamulidwa ndi malamulo anu, mukhoza kupanduka. Kumbukirani cholinga chanu: kuti malamulo akhale gawo lachikhalidwe cha momwe mumadyera. Mungazidabwe kuti izi zingatheke bwanji mukapatsidwa mwayi.