Kudya zakudya zathanzi, zowonjezera kungakuthandizeni kukhalabe ochepa komanso kukupatsani mphamvu zambiri . Mukufuna kudya zakudya ndi nambala yabwino ya zakudya, zakudya zambiri zabwino, ndi zakudya zochepa kwambiri zomwe sizikuyenderani.
Chabwino, izo zikuwoneka zosavuta kwambiri. Zoona, zimatenga ntchito pang'ono kuti idye chakudya chamagulu, choyenera, kotero ndikuyendetsani.
Kodi Mukufunikira Zolumikizi Zambiri?
Pafupipafupi, munthu wamkulu adzafunika kwinakwake makilogalamu 2 mpaka 2,500 pa tsiku kuti akhalebe wolemera. Chiwerengero cha makilogalamu omwe mukusowa chimadalira kukula kwanu kwa thupi, minofu, ntchito, msinkhu, ndi chiwerewere. Pali magome a calorie ndi owerenga omwe angakuthandizeni kulingalira zosowa zanu zamakono tsiku ndi tsiku. Koma kumbukirani izi izi zenizeni-popeza mutakhala ndi kusiyana kwa thupi lanu, mungafunike owonjezera makilogalamu pang'ono kapena owerengeka kusiyana ndi zomwe owerengetsera amasonyeza. Pakapita nthawi, mudzadziwa kusintha kalori yanu yowonjezera kapena kutsika poyang'anira kulemera kwanu.
Sungani Zolemba Zakudya
Ngati mukufuna kuchepetsa thupi, kulemera, penyani mafuta anu, mapuloteni, kapena sodium, mudzakhala ndi nthawi yosavuta ngati mugwiritsa ntchito diary chakudya. Mungagwiritse ntchito bukhuli, kapena mungagwiritse ntchito pulogalamu ya zakudya zamakono, kuti muzitsatira zomwe mukudya pa intaneti.
Yambani polemba zonse zomwe mumadya kwa masiku atatu kapena anayi musanayambe kudya, kotero mutha kuwona makilogalamu angati omwe mukudya lero.
Tawonani kuti ndi zakudya zingati zomwe mumadya tsopano ndi zakudya zingati zomwe mumasankha.
Mukamvetsetsa zakudya zomwe mukudya panopa, mudzaphunzira zakudya zabwino zomwe muyenera kudya komanso zomwe muyenera kudya pang'ono.
Sankhani Zakudya Zolondola
Mukadziwa kuchuluka kwa makilogalamu omwe mukufunikira, chotsatira chanu ndicho kusankha zakudya zomwe zingakupatseni zakudya zabwino zambiri zamakono omwe mumatenga.
Mwachitsanzo, pa nthawi yozizira, mungasankhe zakudya zabwino monga kapu ya blueberries pafupifupi ma calories 85 kapena ochepetsetsa ochepa opangira makilogalamu 100. Ngakhale pali kusiyana kwa kalori 15 pakati pa awiriwa, blueberries amapanga chisankho chabwino kwambiri cha zakudya zabwino. The blueberries yodzaza ndi mavitamini, antioxidants, ndi mafuta ochepa kwambiri. Donut yaiwisiyi ili ndi phindu laling'ono komanso zakudya zambiri zopanda thanzi.
Pano pali chitsanzo china: Ganizirani za kusankha nsomba za chakudya-mwina ma ola 6 a nsomba kapena nsomba zisanu. Nsomba ndi nsomba zimapereka pafupifupi makilogalamu omwewo, koma nsomba ikhoza kukhala yabwino chifukwa imakhala ndi mapuloteni, mavitamini a B, ndi omega-3 ofunika mafuta acids, pamene nsomba imakhala ndi katundu wambiri mafuta osapatsa thanzi ndi sodium kuchokera ku kuphika.
Kawirikawiri, zakudya zathanzi ndi zakudya zomwe sizinaphimbidwa ndi sauces, siziphikidwa m'magazi, osati zokazinga, zowonongeka bwino, kapena zowonongeka. Mwa ichi, tanthauzo:
- Apulo ndi wathanzi; chitumbuwa cha apulo sichiri.
- Chidutswa chofewa cha steak ndi bwino kusiyana ndi nkhuku yobiriwira-yokazinga.
- Dziko la Turkey kapena nkhuku ndizochepa mu mafuta odzaza kuposa nyama zofiira.
- Mkate wonse wa tirigu ndi tirigu zimapereka zowonjezereka kuposa mkate woyera, woyengedwa ndi tirigu.
- Mbewu zonse zakufa zakumwa zachakudya ndizo zabwino kuposa shuga frosted chakudya cham'mawa.
Kudya zakudya zathanzi, komanso kudya bwino kumatanthauzanso kudya zakudya zosiyanasiyana. Sankhani zakudya kuchokera ku magulu onse a chakudya kuti mupeze zowonjezera zonse zomwe mukufunikira. Ndipo sankhani zakudya zathanzi, osati zakudya zopanda kanthu.
Ngati simukudziwa zokhudzana ndi zakudya zamakiti alionse, onetsetsani kuti mukuwerenga zakudya zomwe zikudetsa chakudya kuti mumvetse bwino zakudya zomwe zimakhala ndi zakudya zamtundu uliwonse.
Zakudya Zamakaka ndi Calcium
Sankhani mapulogalamu awiri kapena atatu kuchokera ku gulu la mkaka ndi calcium tsiku lililonse.
Ngati simukukonda, kapena simungadye mkaka, yang'anani masamba obiriwira a masamba obiriwira kapena madzi a lalanje ndi zakudya zina.
- 1 chikho cha mkaka wotsika kapena wosakhala mafuta
- Magawo awiri a tchizi
- 1 chikho cha yogurt
- 1/3 chikho cha tchizi
- 1 chikho chophika sipinachi
- 1 chikho chophika kapena mwatsopano broccoli
Mbewu Zonse ndi Zambewu
Dipatimenti ya Ulimi ya United States ikusonyeza kuti mumadya chakudya cha mbewu 6 mpaka 11 tsiku lililonse, ndipo pafupifupi theka la mavitaminiwa ayenera kukhala ndi mbewu zonse .
Mbeu zonse ndi tirigu ndi njira zabwino zopezera zowonjezera zowonjezera mu zakudya zanu ndi kuwonjezera mavitamini ndi minerals opindulitsa.
- Gawo 1 la mkate wonse wa tirigu
- 1/2 chikho cha mpunga wakuda
- 1/2 chikho chophika quinoa
- 1 chikho cha mbewu zonse zakumwa
- 1/2 chikho oatmeal
- 4 kapena 5 onse opanga tirigu
- Makapu 2 makapu omwe amawomba mpweya
Zipatso Zambiri ndi Mbewu
Zipatso ndi ndiwo zamasamba zimapereka mavitamini, minerals, phytochemicals, ndi fiber zambiri. Mwinamwake mukusowa makapu awiri kapena atatu, kapena ochuluka, ndiwo zamasamba patsiku , kuphatikizapo zipatso zina. N'zovuta kulingalira kukhala wathanzi popanda kudya zipatso zambiri ndi ndiwo zamasamba. Zipatso zabwino ndi ndiwo zamasamba zomwe zimasankhidwa ndizo:
- 1/2 chikho cha chimanga chokoma
- Zipatso zamtundu umodzi monga apulo, peyala kapena pichesi
- 1/2 chikho cha chipatso chodyera
- 1/2 chikho zipatso monga strawberries kapena raspberries
- 1/2 theka chikho cha nyemba zakuda kapena nyemba za pinto
- 1 mbatata yaying'ono yophika
- 1 chikho cha nyemba zobiriwira
- 1 chikho cha broccoli
Zakudya Zapuloteni Zathanzi
Mukhoza kupeza puloteni yonse yomwe mumayifuna kuchokera ku zomera monga nyemba zouma ndi mtedza, koma anthu ambiri amasankha nyama, nsomba, ndi mazira monga mapuloteni awo enieni. Muyenera mapuloteni awiri kapena atatu tsiku lililonse.
- Mafuta atatu a zophika zophika zophika
- 3 ounkhira ophika wophika nkhumba
- Chifuwa chimodzi cha nkhuku chophika
- Ma ouni 6 a nsomba zamchere ophika ophika monga salmon kapena tuna
- 1/2 chikho cha nyemba zouma monga pinto nyemba kapena nyemba nyemba
- Mitengo imodzi ya mtedza, ma almond 25, 13 ma cashews kapena 9 walnuts
Mafuta Oyera ndi Mafuta
Maolivi ndi mafuta a canola ndiwo mafuta abwino. Momwemonso omega-3 fatty acids amapezeka nsomba, walnuts, mbewu za dzungu, mbewu za fulakesi, ndi soya.
Mafuta a mafuta ndi oipa komanso amadya mafuta ochuluka kwambiri- monga mafuta omwe ali ndi nyama zofiira. Simukusowa kuwonjezera mafuta ochulukirapo pa zakudya zanu, kungopangira zakudya zathanzi ndi kusankha zakudya, ndipo muzichita bwino.
- Mitengo imodzi ya mtedza, ma almond 25, 13 ma cashews kapena 9 walnuts
- Mafuta atatu a nsomba yophika mafuta monga salimoni kapena tuna
- Supuni 2 ya maolivi kuphika kapena kusakaniza viniga wosakaniza saladi
- Supuni 1 ya mafuta a mtedza ku saladi
- Supuni 1 yophimbidwa ndi fulakesi mbewu
- Mafuta a canola kuphika
- Maolivi ophika
Zimene Osati Kudya
Pokhapokha mutakhala ndi matenda ena (onaninso ndi dokotala), simukuyenera kuchotsa chilichonse cha "zakudya zoipa." Ingochepetseni kudya kwa zakudya zonse za shuga, mafuta, sodium, ndi makilogalamu.
Sungani zakudya izi monga momwe zimakhalira nthawi zina:
- Owonjezera shuga - zotsekemera, maswiti, ndi zakumwa zakumwa zoziziritsa kukhosi
- Mafuta owonjezera - zakudya zopanda zakudya, zakudya zopatsa mafuta, zakudya zokazinga
- Zakudya zowonjezera, Zakudya zopatsa shuga, sauces zolemera, ndi gravies
- Zakudya zoonjezera zowonjezera - zakudya zowonongeka kwambiri, zakudya zogwiritsidwa ntchito, zakudya zambiri zamzitini, ndi zamasamba
Zakudya Zamadzimadzi, Mafuta, ndi Mapuloteni
Chakudya choyenera chiyenera kukhala ndi mafananidwe oyenera a chakudya, mafuta, ndi mapuloteni. USDA ikusonyeza kuti mumapeza pafupifupi 50 peresenti ya calories yanu kuchokera muzakudya, 30 peresenti kuchokera ku mafuta ndi 20 peresenti kuchokera ku mapuloteni.
Ngati mudya mavitamini onse ogulitsidwa omwe ali ndi chakudya kapena osachepera, muyenera kupeza zakudya zambiri zomwe simungathe kuzidya popanda kudya makilogalamu ambiri. Mukhozanso kugwiritsa ntchito kukula kwa magawo ndi kukonza chakudya kuti mupeze ndalama zokwanira za chirichonse.
Kulankhula za Zolemba Zachigawo
Anthu ambiri amavutika chifukwa cha kusokonezeka kwa gawo . Zingakhale zovuta kufotokozera momwe kutumikila kwa chakudya china chiri chonse komanso ngati simukuletsa kukula kwa gawo lanu, muli ndi mwayi waukulu kuti mudye kwambiri.
Werengani malemba ndipo mugwiritse ntchito khitchini ngati muli ndi vuto ndi kukula kwa magawo odyetserako zakudya. Samalani mukamadya m'malesitilanti komanso m'masitolo a khofi. Chikwama cha bagel mu sitolo ya khofi ndi ofanana ndi 5 masitidwe a mkate ndi chakudya chimodzi chodyera pa malo odyera zakudya mwamsanga akhoza kukhala ofanana ndi zonse zomwe mukufunikira tsiku lonse.
Kaya muli panyumba kapena kuresitilanti, gwiritsani ntchito malangizo awa pozindikira kukula kwa magawo a zakudya zabwino pa nthawi ya chakudya:
- Mitundu itatu ya nyama - Mmodzi wogwira ntchito ali pafupi kukula kwa kabwalo ka makadi.
- 1 chikho cha pasitala - Mmodzi wogwira ntchito ali pafupi kukula kwa nkhonya yotsekedwa.
- Supuni 2 ya kirimba batala - Wotumikira wina ndi wofanana ndi mpira wa ping-pong.
- 2 makapu a masamba obiriwira - Mmodzi wothandizira ali pafupi kukula kwa ziboda ziwiri zotsekedwa.
- 2 osowa a tchizi - Kutumikira limodzi kumakhala kukula kwa maulendo awiri.
- 1 chikho cha ndiwo zamasamba - Mmodzi wogwira ntchito ali pafupi kukula kwa mpira wa tenisi.
Mukamapereka chakudya chanu pa mbale, gawani mbaleyi muyiyi. Gawo limodzi ndilo ndikutumikira nyama kapena mapuloteni. Gawo limodzi ndilo limodzi la magawo otentha monga pasitala, tirigu, mkate, mpunga, mbatata kapena chimanga. Theka la mbaleyo yotsala iyenera kudzazidwa ndi calorie yochepa masamba, saladi, kapena zipatso.
Kumbukirani kuti batala, margarine, sauces, gravy, ndi cheesy toppings zowonjezerani zopatsa mafuta ku mbale yanu, choncho muzigwiritsa ntchito mochepa. Ndibwino kuti muzigwiritsa ntchito mafuta a maolivi, mandimu, zitsamba, ndi zonunkhira kuti muwonjezere chakudya chanu.
Musadye Zakudya
Kaya mumakonda zakudya zazikulu zitatu patsiku kapena chakudya chaching'ono chaching'ono komanso zakudya zina zosakaniza, muzikhala ndi chizolowezi chodya nthawi zonse. Kudya chakudya kungaoneke ngati njira yowonongeka, koma ikhoza kukupweteketsani pamene mumamva ngati mukusowa njala mtsogolomo, ndikukupangitsani kuti muchepetse ngakhale makilogalamu ambiri kuposa momwe mukufunira.
(Ngati simukudziwa zomwe zakudya zanu zikunena za inu ndi moyo wanu, mafunso awa akuthandizani!)
Chitsime:
United States Dipatimenti ya Ulimi Yopezera Chakudya Chakudya Chakudya ndi Kutsatsa. Malangizo Othandiza Kwa Amwenye. "