Zakudya zolimbitsa thupi ndizoipa. Owonetsetsa, iwo akhoza kutsogolera kulemera kolemetsa ngati mutatsata ndendende momwe adalengedwera. Koma izi sizikutanthauza kuti chakudya chilichonse choyenera kudya chimakhala chokoma, koma zikutanthauza kuti muyenera kusintha miyambo yanu kuti mugwirizane ndi malamulo a zakudya.
Malamulowa ndi ovuta kuwatsatira kwa nthawi yaitali, kotero anthu ambiri amasiya. Kulemera kwake komwe iwo amagwira ntchito kovuta kutaya kumabweranso, ndipo amapeza chakudya chatsopano, kutaya kulemera kamodzinso, ndikumaliza kulemera kwake.
Mtundu uwu wa yo-yo kudya ungakhale wosakhala woipa pa thanzi lanu. Zomwe zingatheke, zimakhumudwitsa komanso zimakhumudwitsa.
Ndiye bwanji mukudandaula? Siyani chakudya cha fad. Ndipo, mmalo modandaula za galasi ndi kavalidwe kavalidwe, ganizirani za thanzi lanu.
Kuwonjezera apo, kukhala wathanzi sindikutanthauza kuti uyenera kukhala ukulu 2 kapena kukula 0. Kumatanthauza kumverera bwino thupi ndi m'maganizo. Kumatanthauza kukhala ndi mphamvu ndi kusangalala tsiku lililonse. Sikovuta kukhala ndi moyo wathanzi, wokondwa, ndikukhalabe ndi nthawi yothandizira. Ndiroleni ndikuwonetseni inu momwe.
1. Dziwani Zakudya Zanu Zathanzi
Gawo loyamba ndi kudziwa zomwe zakudya zili zabwino kwa inu. Ndizosavuta, ndithudi - kuyandikira kwa chakudya ndi chikhalidwe chake, ndibwino kwa inu.
Zipatso ndi zipatso zimakhala zabwino ndipo zimakhutiritsa kukhumba kwa maswiti popanda kuwonjezera shuga wambiri. Awatumikire mu mbale ndi dab ya kukwapulidwa kwenikweni kirimu kapena kugula zabwino blender ndi kupanga smoothies .
Mitengo yonse yatsopano imakhala ndi mavitamini ndi minerals ambiri, kotero idyani zobiriwira, masamba a lalanje ndi achikasu. Zinyengani - kapena muzizidya zosavuta - kuti mupitirizebe kukhala ndi zakudya zambiri. Samalani ndi mchere wonyezimira komanso wonyezimira, akhoza kukhala olemera kwambiri mu mafuta ndi mafuta omwe si abwino kwa inu.
Nkhumba zonse zopatsa ufa kapena zophikidwa bwino ndizoposa zopangidwa ndi ufa woyera woyeretsedwa.
Pewani mikate yoyera ndi Zakudyazi chifukwa zimapangidwa kuchokera ku ufa womwe uli ndi zakudya zamtundu wambiri zomwe zimachotsedwera ndipo zakutchire zoterezi zimakhudza shuga wanu wa magazi mwamsanga monga shuga wamba. Pewani zakudya zopsereza zosakaniza ndi zakudya. Apulo ndi yabwino kwa inu, chitumbuwa cha apulo sichoncho.
Gulani zakudya zowonda ndipo musaiwale nsombazo. Ma omega-3 fatty acids omwe amapezeka m'nyanja yamchere ozizira nthawi zambiri samapezeka m'madyerero a kumadzulo, kotero kudya nsomba kapena nsomba 2 kapena 3 pa sabata. Njira zophika ndizofunika. Nsomba zophika ndi nkhuku zili bwino kuposa zokazinga, ndipo nyama zowonda ngati ng'ombe, njuchi kapena nyama zodyedwa ndi udzu zimakhala zathanzi kuposa ng'ombe yochuluka yophika mafuta. Zakudya zakudya zamadzulo, agalu otentha, nyama yankhumba, ndi soseji zimagwirizanitsidwa ndi matenda, koma ngati mumakonda zakudya izi, mupeze mawonekedwe abwino omwe amagulitsidwa m'masitolo ogulitsa zakudya.
Onetsetsani madzi monga chakumwa chanu chachikulu, ndipo pewani sodas . Ngati mutatopa ndi madzi ophweka, onjezerani chidutswa cha mandimu kapena mandimu kuti muonjezere kukhudza kwake. Kapena kusakaniza madzi a zipatso ndi madzi a carbonate. Zitsamba zina zobiriwira ndi zobiriwira zingapindulitse thanzi lanu. Ngakhale kofi ikhoza kukhala yabwino kwa inu.
2. Yang'anirani moyo wanu
Mukamaphunzira kuti ndi zakudya zabwino ziti, muyenera kuyang'ana zomwe mudya.
Kusintha sikuli kosavuta, kotero ngati zakudya zambiri zomwe mukudya sizili bwino, mungafunike kugwira ntchito ndi zizoloŵezi zanu zam'moyo komanso zamakhalidwe anu, kotero simusowa kupanga masinthidwe aakulu nthawi yomweyo.
Taganizirani mafunso awa, kenaka werengani kuti mupeze malangizo othandizira kuti mukhale ndi thanzi labwino:
- Kodi mumadya chifukwa chakuti mumakhala okhumudwa, osasangalala, kapena osangalala?
- Kodi mumakonzekera patsogolo pa TV popanda ngakhale kuganizira zambiri?
- Kodi zakudya zanu zambiri amadya kunyumba kapena m'malesitilanti?
- Kodi mumadya chakudya chokwanira kangati?
- Kodi mumakonda kuphika?
- Kodi mumagulitsira kawirikawiri kangati?
- Kodi mumadya chakudya cham'mawa kapena chamasana, kenako mumadya mopitirira tsiku?
- Kodi magawo omwe mumadya ndi aakulu bwanji?
- Kodi mumalakalaka maswiti?
- Kodi pali zakudya zomwe simudzasiya?
3. Zothetsera Osowa
Ngati muli ndi zakudya zowonongeka, sungani zakudya zopanda pake monga mbatata, mbatata, ayisikilimu, ndi maswiti kunja kwa nyumba. Gulani zakudya zopatsa thanzi monga zipatso, ndiwo zamasamba zosakanizika ndi ma divi kapena mtedza m'malo mwake. Ngati mwamtheradi mukumva kuti mukusowa chithandizo, pitirizani kugula chokoleti chapamwamba kapena chinachake chofanana ndi kusangalala nacho, musagule iliyonse yobweretsa kunyumba.
Malangizo omwewo ndi othandiza kwa iwo omwe amasangalala ndi kusewera kwa TV kunyumba. Ngati simukusiya kusiya nibbling pamene mukuyang'ana mawonetsero anu, sungani zakudya za calorie zochepa chifukwa ndi zophweka kudya kwambiri pamene mukulowetsedwa ndi masewera omwe mumawakonda, masewera a mpira, kapena masewera ophika.
4. Mapulogalamu Odyera
Sizowonongeka kuti mukhale ndi zakudya zathanzi ngati mukudya zakudya zambiri pa mahoitilanti - saladizi sizingakhale zabwino monga greasy cheeseburger ndi fries. Zakudya zimaphatikizapo magawo ambiri a chakudya, mochuluka kuposa momwe mukufunira.
Ngati simungathe kugwiritsira ntchito ndondomeko yanu kumamatire saladi, yesetsani kuyanjana - sankhani zokondweretsa zomwe mumakonda, ziphatikizani ndi saladi kapena chikho cha msuzi, ndipo pewani ma-entrees akuluakulu. Mukhozanso kugawa chakudya kapena kutenga theka la kunyumba. Kudya mchere? Sankhani ngati kukula kwake, kapenanso mwina ice cream imodzi, osati mchere wochulukirapo, wolemera kwambiri. Samalani ndi zakumwa zakudya pambuyo pake. Mwina muli ndi galasi limodzi la vinyo ndi chakudya chanu.
Kudya zakudya zolimbitsa thupi n'kovuta makamaka ngati mutadya zambiri, mukudziwa momwe zimakhalira zovuta kudya. Malo ena awonjezera saladi ndi zosankha zabwino, koma si njira yabwino yodyera. Pitirizani kudya zakudya mofulumira, musapite ndi zazikulu, ndipo musankhe malo omwe amapereka zakudya zatsopano.
5. Kudana ndi Cook?
Njira yabwino yowonjezera zakudya zanu ndi kuphika chakudya chambiri kunyumba. Koma ngati mumadana kuphika, zipatso zonse zomwe mumabweretsa kuchokera ku golosale zingangowola m'firiji. Malingana ndi bajeti yanu, mungasankhe kugula zakudya zokonzeka m'misika zomwe zimagwiritsidwa ntchito mwakhama, zakudya zonse, kapena ngongole yokonzekera zakudya zomwe zimangotenthedwa.
Ngati muli ndi bajeti yowonjezereka, mwinamwake mungathe kupatula nthawi pamapeto kwa sabata kukonzekera chakudya ndikumawombera kuti abwererenso sabata ija. Kapena yesani kamodzi pamwezi kuphika. Patula nthawi yokwanira yogula chakudya chamagulu ndi zakudya zopatsa thanzi. Lembani mndandanda ndi kumamatira.
Musapite kukagula malonda mukakhala ndi njala, ndipo mukakhala mu sitolo, khalani kutali ndi zopanda pake komanso zakudya zopangidwira. Gulani zokolola zambiri ndi kusankha nyama zowonda ndi nsomba. Khalani kutali ndi nyama zowonongeka, zopangidwa ndi tchizi zowonongeka komanso pewani kanjira yopatsa pake. Ngati simungathe kugula kawirikawiri, sankhani zipatso ndi ndiwo zamasamba m'malo mwa zamzitini, pamene amasungira zakudya zambiri.
6. Musadye Zakudya
Mukadutsa kadzutsa , mungapeze kuti mutaya mphamvu pofika pakati, kotero kuti m'malo modya chakudya cham'mawa nthawizonse, muchigawani. Kudya kadzutsa kakang'ono koyambirira, monga dzira, kakang'ono kotumikira oatmeal kapena yogurt. Chotupitsa chaching'ono monga zoumba ndi amondi khumi ndi awiri mpaka 12 pakatikati. Kugawa kwa kadzutsa kumeneku ndi njira yabwino kwambiri kusiyana ndi kufika ku soda kapena maswiti kuti mutha kukwera.
Chakudya ndi chakudya chamadzulo ndi chofunikira - inde, zakudya zonse ndi zofunika. Kudya chakudya kungakuchititseni kuti mukumva ngati mukusowa njala ndipo mumadya chakudya chotsatira.
7. Kulamulira Mbali Kukula
Mimba si yaikulu, mwathupi. Mimba ya munthu yosatambasula idzagwira makapu awiri a chakudya koma chifukwa mimba imatambasula, ikhoza kukhala ndi chakudya chochuluka kuposa momwe tikufunira pa chakudya chilichonse.
Gwiritsani ntchito zakudya zanu pazipinda zapakhomo pamtundu wanu kusiyana ndi kalembedwe ka banja - simungathe kufika kwa "masekondi" mwanjira imeneyo. Afunseni "kutenga kunyumba" ndipo mutengeko theka la nyumba yanu yopatsa chakudya mukadya kuresitora. Ndipo pewani buffets, pokhapokha ngati mwalangidwa kwambiri, ndi njira yowonongeka kukweza mapepala 3 kapena 4, kuphatikizapo mchere!
8. Sinthani Dzino Lanu Lokoma
Lembani zokonda zanu za maswiti ndi zipatso ndipo musakhale ndi zakudya zopatsa shuga komanso zakudya zowonjezera zokhala ndi ma calories ambiri ndi shuga ndi mafuta onse. Ngati zipatso ndi zipatso si zokoma kwa inu, onjezerani pang'ono shuga kapena zosakaniza zopanda thanzi. Pewani ma sodas ndikuyesera tizilombo toyambitsa madzi kapena madzi a madzi oundana ndi mandimu kapena laimu. Ngati mwaphonya carbonation, onjezerani madzi ena amchere, monga ndanenera poyamba.
9. Zinthu Zomwe Simudzasiya
Kodi mumamva ngati simungathe kukhala opanda chokoleti chanu kapena m'mawa mwathu simungayambe popanda chopanda chimphona chowaza ndi sprinkles? Ngati pali zakudya simudzaleka, musati muzisangalala nazo. Mukukonda latte yanu? Khalani ndi chikho chimodzi chokhazikika chokhazikika, m'malo mwa chikho chachikulu cha 20-ounce. Lembetsani zochitika zina kapena zakudya zomwe mumazikonda zomwe sizili bwino, yesetsani kuchepetsa nthawi imodzi pa sabata kapena kufunafuna mavitidwe abwino pa msika wa zakudya zachilengedwe.
10. Roma Siinamangidwe M'tsiku
Kotero simungasinthe zakudya zanu zosafunikira usiku - musataye mtima, anthu ambiri sangathe. Yambani kugwiritsa ntchito malingaliro ena, ngakhale imodzi pa nthawi. Kusintha kulikonse kumene mumapanga kungakhale njira imodzi yoyenera.
Zotsatira
Dipatimenti ya Ulimi ya United States, SelectMyPlate.gov. "Zomwe Zingakuthandizeni Kudya Zipatso." http://www.choosemyplate.gov/fruitstiti.
Dipatimenti ya United States ya Agriculture ndi Health ndi Human Services. Malangizo a Zakudya kwa Achimereka , 2015-2020. http://health.gov/dietaryguidelines/2015/guidelines/.