Gwiritsani ntchito ndondomeko ya mkwati waukwati pa nthawi iliyonse yapadera
Kodi muli ndi mwayi wapadera pa kalendala yanu pamene muyenera kuyang'ana bwino? Kaya mukufuna kukwera pamsewu, pita kuchinthu chapadera, kapena kupita ku sukulu yanu yapamwamba, mkwatibwi adzakuthandizani kukwaniritsa cholinga chanu. Ndondomeko ya zakudya zaukwati izi zidzakuthandizani kuchepa ndi kuyang'ana zosangalatsa tsiku lanu lalikulu.
Kodi Chakudya Chamkwatibwi N'chiyani?
Ndondomeko yanu ya chakudya chaukwati imakonzedwa kuti ikuthandizeni kuchepa ndi kukhalabe wathanzi pa nthawi yosangalatsa koma yovuta pamoyo wanu.
Ino si nthawi yomwe muyenera kugwiritsa ntchito fad, mapulani okonzekera mwamsanga kapena machitidwe ovomerezeka. M'malo mwake, kambiranani zosowa zanu za tsiku ndi tsiku ndi zakudya zoyera: zipatso zatsopano, masamba atsopano, nyama yowonda, mkaka wochepa, mafuta onse ndi mafuta ochepa.
Kutsatira Ndondomeko ya Zakudya Za Mkwatibwi muyenera:
- peĊµani chakudya chotsatiridwa (chomwe chimaphatikizapo pafupifupi chirichonse chomwe chimabwera pakaphukusi kapena bokosi).
- kuchepetsa kapena kuthetsa zakudya ndi shuga wowonjezera .
- dumphani zakumwa zotsekemera kapena zokoma .
- kusiya zakudya zowonjezereka monga mkate woyera kapena mpunga woyera.
- imwani madzi ambiri.
- kuchepetsa kapena kuthetsa mowa (zosakwana 7 servings pa sabata).
Mukufuna njira yophweka yogwiritsitsa ndondomekoyi? Gwiritsani ntchito MyPlate Guide kuchokera ku USDA. Ndi losavuta ndipo limagwira ntchito. Lembani chizindikiro cha chithunzi chachakudya chamadzulo ndikuchigwiritsa ntchito monga mtsogoleri wanu. Mungagwiritsenso ntchito zida zogwiritsira ntchito pa webusaiti yawo kuti mutsogolere zakudya zanu ngati simukudziwa chomwe mungadye ndi zomwe muyenera kupewa.
Akatswiri ambiri olimbitsa thupi (kuphatikizapo ine!) Akulembera ndondomeko yoyenera ya kudya ndipo imathandiza kuti azikhala olimba ndi oyenera mu nthawi yochepa.
Malangizo Otsatira Mkwatibwi wa Mkwatibwi
- Sungani bwino! Ili ndi dongosolo laling'ono kwambiri kotero kuti palibe chifukwa chokhalira ndi zojambula zovuta komanso zosakudziwika. Idyani zomwe mumadziwa komanso zomwe zili zabwino kwambiri. Kokani kaloti, nthochi, maapulo kapena zipatso kuti zisakanike. Zakudya za m'nyanja za grill kapena Turkish burgers kuti adye chakudya. Idyani mazira, mazira azungu kapena mkaka wa mafuta ochepa. Pamene mukufunikira kupita kumalo ovala zovala ndi kuika malo, ikani bokosi labwino lokwanira chokwanira mu thumba lanu kuti musayesedwe kuti mupite chakudya chofulumira.
- Samalirani zopatsa mphamvu. Ngati mumadya zakudya zokha pazakudya zoyera, simungayese kuti muwerenge kalori kuti mutsimikizire kuti mukudya nambala yolondola. Mudzadabwa ndi kuchuluka kwa makilogalamu omwe mumachotsa pamene mutachotsa chomera choyera, kuwonjezera shuga ndi mowa kuchokera ku zakudya zanu. Koma kuti mukhale otsimikiza, sungani magazini ya chakudya mu sabata yanu yoyamba kuti muonetsetse kuti mukudya mokwanira .
- Gwirizanitsani zakudya zanu ndi Tsiku la Chikwati la Ntchito Yopangira zotsatira zabwino. Ndondomeko ya masewera olimbitsa thupi imakuthandizani kuti muchepetse pansi ndi kuyankhula m'malo onse abwino. Zimaperekanso nthawi yokwanira yopuma kuti musapitirire nthawiyi.
- Sungani tsiku loyamba. Tengani tsiku limodzi sabata iliyonse ndikukonzekera zakudya zonse pasadakhale sabata. Lembani zokongoletsera baggies ndi masamba. Nkhumba zowonjezera zowonongeka kwambiri kapena nkhuku zofiira. Pangani mazira ophika kwambiri . Onetsetsani kuti muli ndi mabotolo amadzi okonzekera kuti mugwire. Gwiritsani friji yanu ndi zipatso kwa nthawi pamene dzino limagunda.
- Khalani pang'ono . Simukupeza tsiku lachinyengo, koma mukhoza kukhala ndi chakudya chamodzi . Mapulogalamu ambiri odyetsa amadya tsiku kapena awiri. Kwa ndondomeko ya nthawi yaitali yomwe ili yoyenera. Koma popeza cholinga chanu ndi chachidule, sungani chakudya chanu.
Ubwino Wokonzekera Zakudya Zakabanja
Inde, kupindula kwakukulu kwa kupita pa chakudya cha mkwatibwi ndiko kuti mukhoze kulemera kwa tsiku lanu laukwati. Ndipo ndicho cholinga chachikulu, chabwino? Koma palinso phindu lina.
- Khungu lolimba, misomali, tsitsi. Mukawonjezera zipatso zabwino ndi zakudya zamtundu wanu, mumapereka zakudya zowonjezera khungu, zowoneka bwino komanso thupi labwino. Zoonadi, mungathe kunyalanyaza zakudyazi ndikupita ku zakudya zowonongeka mwamsanga , koma ndani akufuna kuyang'ana ndi kuyang'ana muzithunzi zawo zaukwati? Chakudya chokwanira chidzakuthandizani kuyang'ana luscious tsiku lanu lalikulu.
- Palibe kukangana, zopanikizika pang'ono. Ngati mumasankha kuti mupite ku juzi mwamsanga, ndondomeko ya smoothie , kapena kukonza mwamsanga monga dongosolo la Katy Perry kapena zakudya zamasewera , muzigwiritsa ntchito tsiku lanu kugula chakudya chosamvetsetseka, magawo oyezera ndi kuyitanitsa nthawi yanu pakati pa chakudya chamadzulo chimene chimakupatsani inu njala. Ndi ndondomeko iyi, mumadya chakudya chambiri. Ndipo ngati mukukumbukira kuti mugulitse kagawo kokha, kanyumba ka mkaka kapena nyama / chakudya chamtchire, kugula zakudya kumakhala kosavuta .
- Kukhala ndi thanzi la nthawi yaitali. Ndi chiyani chomwe chimakhala chokwanira kuposa mkwatibwi wokongola? Wokondwa wokhala ndi moyo wathanzi ndi wokongola, wodala wokwatirana kumene. Mukamamatira ku dongosolo lanu labwino la kudya kwa milungu ingapo musanayambe ukwati wanu, mungathe kupeza kuti mungakonzekere kumoyo. Ngati sichoncho, sungani dongosololi kuti mulole kuti mukhale ndi dongosolo la kudya 80/20 la umoyo ndi thanzi.
Tsiku laukwati lanu lidzakhala limodzi la masiku ofunikira kwambiri m'moyo wanu. Musayese zoopsa ndi ndondomeko zamakono zamakono kapena zakudya zochepa kwambiri. Gwiritsani ntchito mkwatibwi zakudya kuti mudyetse bwino, khalani wathanzi ndipo muyende pansi pamsewu muli ndi chidaliro, kuwala kowala.