Zosankha Zokoma Zogwiritsira Ntchito Zakudya Zanu
Anthu amasiyana malinga ndi kusintha kwa zakudya. Ena ali okonzeka kulowa mkati ndikupanga kusintha kwa mtundu uliwonse. Kwa ena, sizingagwire ntchito mwanjira imeneyi. Kutenga zinthu zing'onozing'ono kumagwirira ntchito bwino kwambiri. Pankhani ya kudya zakudya zochepa, anthu amayamba kumverera bwino pokhapokha atakhala pansi pamsika wawo. Koma inu mukhoza kupindulabe thupi lanu mwa kukwera ku njira yapamwamba ya kudya.
Nazi masitepe asanu ndi awiri omwe mungatenge kuti mukwaniritse cholinga ichi:
1. Imwani Zakumwa Zakumwa Zakumwa
Kwa omwe amamwa, zakumwa zakumwa zakumwa za shuga zili ndi vuto lalikulu. Zambiri zakumwa zakumwa za shuga zili ndi phindu laling'ono , ndipo sichita ntchito yabwino yakudzaza. Mwachitsanzo, makilogalamu 100 ochokera mu madzi a apulo angakulolereni njala kusiyana ngati mutadya mapulogalamu enieni a apulo weniweni. Choncho, mungakhale ndi chizoloŵezi chodya zambiri "zopanda mphamvu zopanda mphamvu."
2. Yambani kudya Zambiri Zamasamba
Wodabwa? Musakhale. Anthu kawirikawiri amawonjezera kuchuluka kwa ndiwo zamasamba zomwe amadya pamene ayamba njira yochepa ya kudya. Ndemanga yanga ndikuyamba kuchita izi poyamba. Ndi masamba ati? Osati othawa, monga chimanga ndi mbatata, koma veggies osakhala wowuma , monga masamba, kolifulawa, avocado, bowa. Ndipotu, masamba ambiri alibe makasu.
3. Yambani kudya Zakudya Zambiri
Ndikhoza kumva kulira kwa chiwonetsero tsopano, koma ndimvereni!
Inde, anthu omwe amadya zakudya zomwe zili m'munsi m'zakudya zimadya mafuta ambiri . Koma mukhulupirire kapena ayi, ichi ndi chinthu chabwino. Mafuta amatidzaza ndi kuchepetsa kuti tidye mopatsa thanzi, makamaka mogwirizana ndi kudya zakudya zochepetsetsa (zakudya zomwe zimakhala zazikulu kwambiri m'ma carbs ndi mafuta mwina si maganizo abwino).
Timafuna mafuta kuti matupi athu ayende bwino. Ndipo palibe chifukwa choganiza kuti kuwonjezera mafuta ku chakudya chathu ndi chinthu choipa. Ngakhale mutasiya mpikisano pa mafuta odzaza pambali, mukhoza kuwonjezera mafuta kuchokera ku maolivi , mtedza, avocado, nsomba zamtundu, ndi mbewu za fulakesi .
4. Onetsetsani Kuti Mukupeza Mapuloteni Okwanira
Onetsetsani pulogalamu yanu ya mapuloteni kuti mutsimikizire kuti mukupeza zokwanira, ndipo musaope kuyesa kuwonjezera zambiri . Nyuzipepala ya National Academy of Science imati ife tikhoza kudya zakudya zokwanira 35 peresenti monga mapuloteni, ndipo zoona zimanenedwa kuti, mapuloteni amatha kukhala odziletsa. M'mawu ena, ndizovuta kudya kwambiri.
5. Pitani ku Uliwonse Wowonjezera
Pamene mukuwonjezera ndiwo zamasamba, mapuloteni, ndi mafuta abwino, dulani pazigawo zanu za zakudya zapamwamba. Kodi mukudziwa kuti ku Italy anthu amadya kapu ya al dente ( pasakani ) pasitala pakudya? Chifukwa chodyera pansi pamsewu kukubweretsani mbale yaikulu ya pasta sikutanthauza kukula kwa gawo. Gawo la mbatata kapena mpunga ndiyeso yautumiki. Tuluka chikho choyezera ndikudziŵa kuchuluka kwake kwa gawo.
Pa nthawi yomweyi, musamawononge ma carbs pa chakudya chosangalatsa kapena chochepa.
Mukhale ndi 2 × 2-inch gawo la keke lalikulu kwambiri, kapena yaing'ono ya premium ayisikilimu. Chokoleti chimodzi chabwino cha chokoleti chabwino chingakhutire bwino kuposa barreji yapamwamba ya chokoleti.
6. Sankhani Brown Oyera
Sankhani mpunga wofiira m'malo mwa mpunga woyera, ndi mkate wonse wa tirigu m'malo moyera. Komanso, ngati n'kotheka, idyani nyemba zanu m'malo mwa ufa. Anthu ena amapeza "chakudya choyera" kukhala njira yosavuta kuchepetsa carbs-palibe mbatata, mpunga woyera, shuga woyera, kapena ufa woyera.
7. Yambani Switcheroo
Yambani kulowetsa chakudya chochepa cha carb kwa anzawo apamwamba-carb. Yesani zakudya zapamtunda zochepa kwambiri.
Ikani sikwashi spaghetti mmalo mwa pasitala. Khalani ndi phukusi la mtedza ku mafilimu mmalo mwa phokoso. Yesetsani maphikidwe ochepa a carb kuti mutenge malo okonda kwambiri.
Mukasintha izi, samalirani momwe mumamvera. Mungapeze kuti mukusowa chakudya chochepa kapena kuti mukuponya mapaundi angapo. Mwinamwake mungakhale ndi mphamvu zambiri zakuthupi kapena maganizo anu. Izi ndizizindikiro kuti kudula carbs kungakuthandizeni. Zikatero, mungafune kufufuza piramidi ya chakudya chochepa kwambiri ndikusintha zakudya zanu mpaka mutapeza zomwe zimakuthandizani kumverera bwino.