Mapulogalamu Oyang'anira Mapepala a Kuperewera Kwa Thupi

Mipata yowonjezera gawo ndi njira yosavuta yolamulira kukula kwake ndikutaya kulemera mwamsanga. Mukhoza kugula mbale zogulitsa magawo m'masitolo ndi pa intaneti, koma mukhoza kupanga nokha. Gwiritsani ntchito ndondomekoyi kuti mumvetse momwe mungagwiritsire ntchito njira yowonongeka popanga zakudya zathanzi, kudya bwino ndikufikitsa cholinga chanu chotoola.

Mapulogalamu Oyang'anira Mapepala a Kuperewera Kwa Thupi

Ngati mukuyesera kuchepetsa thupi, muyenera kudziwa bwino ndi magawo olamulira.

Mapuloteni okonzedwa bwino kwambiri amakuthandizani kuti mudye chakudya choyenera cha mapuloteni, masamba, wowuma, mkaka, ndi mchere. Ma mbale amakuthandizani kupanga zosankha zabwino zokhudzana ndi zomwe mungadye komanso zakudya zomwe mungadye kuti muthe kudya chakudya chabwino kwa thupi labwino .

Pali mitundu yosiyanasiyana ya magawo oletsa kulemera kwa magawo. Mukhoza kugwiritsa ntchito mbale zing'onozing'ono za chakudya chamadzulo kuti mudziwe momwe mungadye pang'ono pa nthawi ya chakudya. Masamba a saladi kapena mbale zisanu ndi ziwiri-masentimita amathandiza kusunga magawo . Chakudya chanu chikuwoneka chachikulu pamene chiyikidwa pa dinnerware yaying'ono. Ngakhale zidutswa zapakati pa 10 ndi 11 zakhala zotchuka, zingapangitse kuti adye kudya, malinga ndi kafukufuku wa Dr. Brian Wansink , yemwe amaphunzira zomwe zimayambitsa kudya kwambiri.

Kwa dieters ambiri, pogwiritsa ntchito mbale yaing'ono ndi njira yabwino kwambiri yoyamba kulamulira magawo ena. Koma pali njira zina zomwe mungagwiritsire ntchito mbale zothandizira pakhomo lanu.

Zida Zogulitsa Zagawo

Ena a dieters amakonda kugula mapulogalamu apadera omwe amapangidwa kuti akhale olemera.

Mabala awa akuphatikizapo chokongoletsera kapena fano pamasitomala omwe amakutsogolerani kuti mukhale ndi gawo loyenera la nyama, ndiwo zamasamba, ndi mbale zowonjezera.

Mudzapeza ambiri a mbale awa ogulitsa pa intaneti. Mitundu ngati Zapadera zimagulitsa mbale zonse zomwe mungagwiritse ntchito kuti muzitha kudya.

Mudzapeza ngakhale Chakudya Chakudya Chakudya Chakudya Chokhazikika chomwe mungachigwiritse ntchito ndi mbale zanu.

Chimodzi mwa zinthu zomwe ndimazikonda kwambiri pazipangizo zokhudzana ndi gawo ndi livliga. Chokongoletsera chodyera chimabwera mumasewero osiyanasiyana kuti akwaniritse zofuna zawo. Koma palibe zakudya zomwe zimawoneka ngati "zakudya." livliga imapangitsanso makapu okongola, mbale komanso magalasi amwayi omwe amakuthandizani kutsanulira kamodzi komwe mumakonda mowa wokonda kwambiri .

Mukhozanso kugula kitsulo kotheratu kothandizira kuti mukhale ndi chakudya choyenera pamene mukupita. Zojambulajambula zimapanga gawo Lathunthu lolemera-Kutayika Kits mu mitundu yambiri yosangalatsa. Chinthu chilichonse chimabwera m'zinthu zosiyana siyana za mapuloteni, mbewu, zipatso, veggies ndi mafuta abwino kuti nthawi zonse mudziwe kuti mukudya mokwanira. Mukhozanso kugula kitsulo ndi matumba ozizira, totes kapena manja osungunuka kuti chakudya chanu chikhale pamtunda woyenera.

Pangani Malo Anu Okhazikitsa Mapulani

Ngati simukufuna kugwiritsa ntchito ndalama zatsopano pazakudya zanu, mungagwiritse ntchito mfundo zofanana pakulamulira mfundo ndi mbale zomwe muli nazo kale. Zimangofuna kuti mugwiritse ntchito zowonjezera ndikuganiza kuti chakudya chanu chimagawidwa m'magawo.

Pogwiritsa ntchito malingaliro anu m'magulu ndikugawira mitundu ina ya chakudya ku gawo lirilonse, kusankha mwanzeru kungakhale kosavuta. Pano ndi momwe mungagwiritsire ntchito:

Pangani chithunzi cha maganizo anu. Gawani mbale yanu pang'onopang'ono. Kenaka, gawani imodzi mwa halves awo mu hafu yopingasa. Tsopano muli ndi magawo atatu: gawo limodzi lalikulu ndi magawo awiri.

1. Lembani kotala limodzi la mbale ndi mapuloteni owonda. Izi zikhoza kukhala nkhuku, nsomba, mazira, nyama yowonda kapena nyemba. Langizo: Kudyera, kuphika kapena kuwotchera, ndi kuchotsa khungu la nkhuku ngati n'kotheka. Musagwiritse ntchito mankhwala a kirimu kapena gravies monga awa akuwonjezera mafuta ochulukirapo ochulukirapo ndi zakudya zina zopatsa thanzi.

1. Lembani kotala limodzi la mbale ndi tirigu wathanzi. Zosankha zambewu zabwino zimaphatikizapo quinoa, mpunga wofiira, oats, couscous, kapena mkate wambiri. Zokuthandizani: Pewani kugwiritsa ntchito mpunga woyera, mbatata, mbatata yosenda, kapena mikate yoyera chifukwa cha mbewu zonse. Sikuti mbewu zonse zimakhala zathanzi, zimakuthandizani kuthetsa zilakolako zokhumba njala kuposa carbs.
2. Lembani theka lotsala la mbaleyo ndi zipatso ndi ndiwo zamasamba. Sankhani zokolola zosiyanasiyana tsiku ndi tsiku. Yesani kuwonjezera masamba obiriwira pa chakudya chilichonse. Langizo: Pamene mukuphika ndiwo zamasamba , musawonjezere mafuta, tchizi kapena msuzi, ndipo onetsetsani kuti muwawotche, kapena muwaphike m'malo mowawotcha kapena kuwakonza.

Mukusowa chitsogozo cha mbale yanu yolamulira magawo? Gwiritsani ntchito Chombo Changa Chokhacho chokhazikitsidwa ndi Dipatimenti ya Ulimi ya United States (USDA). Lembani zojambulazo zokongola ndikuziyika pa firiji kapena pakhomo lanu kuti akumbutseni inu ndi banja lanu momwe mungapangire chakudya chamtundu wathanzi kuti mukhale ndi thanzi labwino.

_{* Kusinthidwa ndi Malia Frey, Wofufuza Wolemera Kwambiri}

_{Kuwululidwa: Onaninso zitsanzo zomwe zinaperekedwa ndi wopanga.}