Mawu akuti 'gawo' ndi 'kutumikira' amveka mofanana ndipo anthu nthawi zambiri amagwiritsa ntchito mawuwa mosasinthasintha, koma magawo ndi mautumiki si nthawi zonse kukula kwake. Ndipo izi zimakhala zofunikira ngati mukuyang'ana kudya kalori yanu ndikuwerenga malemba abwino.
Ndiloleni ndifotokoze:
Gawo ndi chakudya chilichonse chomwe mumasankha kuyika pa mbale yanu pamene kutumikira ndiko kuchuluka kwa chakudya chochokera ku zathanzi komanso zakudya zopatsa thanzi monga SelectMyPlate.gov ya Department of Agriculture.
Zigawo zosokoneza ndi zopereka zingayambitse chisokonezo chomwe chimayambitsa kudya zakudya zopitirira muyeso, makamaka mukamadya zakudya zowonjezera mphamvu komanso zakudya zopanda mphamvu .
Nazi chitsanzo. Malinga ndi Dipatimenti ya Zaulimi, munthu wochokera ku tirigu ndi tirigu ali ofanana ndi imodzi. Izi sizinali zambiri. Mmodzi wa mpunga woyera wophika ndi pafupifupi theka la chikho. Gawo la mpunga womwe mumayika pa mbale lanu likhoza kukhala lalikulu kwambiri, kotero mukhoza kuganiza kuti mukudya mpunga umodzi pamene mukudya awiri kapena atatu. Izi zimafunika chifukwa chikho chimodzi cha mpunga chimaphatikizapo makilogalamu 100 pa chakudya chanu, kotero mukhoza kuganiza kuti mukudya makilogalamu 100 okha, koma moona, mukudya 200 kapena 300. Mutha kuona momwe calories ingathe kuwonjezera mwamsanga.
Kulamulira Chigawo Chachigawo
Dziwani bwino kukula kwakutumikira kwa zakudya zomwe mumadya tsiku ndi tsiku. Zakudya zophimbidwa nthawi zonse zimasonyeza maulendo okhudzana ndi mautumiki pa Zilembedwe Zenizeni za Nutrient, kawirikawiri pa ounces kapena muyezo wamba wa khitchini.
Mukhozanso kugwiritsa ntchito makina osakwera okhitchini, pamodzi ndi makapu ochepa kuti muyese zakudya zanu panyumba kufikira mutakhala okonzeka kulingalira kukula kwautumiki popanda iwo.
Zakudya monga nyama ndi zipatso zatsopano sizingakhale ndi zolemba Zowona, kotero muyenera kudziwa kuti nyama, nkhuku kapena nsomba zimakhala zolemera zitatu (pafupifupi kukula kwake kwa makadi).
Ntchito imodzi ya zipatso kapena masamba ndiwo gawo limodzi la zokolola; chikho chimodzi chodulidwa kapena chipatso chosakanizidwa kapena masamba; kapena 3/4 chikho cha madzi.
Kutumikira kwa tchizi ndi ounisi imodzi ndi theka, yomwe ndi kukula kwa awiri a dice.
Mukangokhala omasuka ndi kumvetsetsa kukula, mungagwiritse ntchito mauthengawa kuti muyang'ane makilogalamu anu molondola pa diary kapena pa webusaiti ya zakudya .
Malangizo oletsa kukula kwa gawo lanu.
- Ngati mudya ku lesitilanti, funsani chidebe ndipo mutenge hafu ya nyumba yanu ya chakudya, kapena mugawani chakudya chanu ndi mnzanuyo.
- Ngati mukufuna kuseketsa panthawi yomwe mukuwonera TV , yang'anizani chotsitsa chokwanira chanu - musatenge thumba la chips ndi inu mu chipinda chanu cha TV.
- Kutumikira chakudya chamadzulo pa mbale, m'malo mwa maonekedwe a banja (kutumikira mbale pa tebulo). Simukuyesedwa kuti mutenge katundu wachiwiri ngati sakuli patsogolo panu.
- Yambani chakudya chanu ndi msuzi wofiira kapena saladi wobiriwira kuti mukhale ndi njala yambiri kuti musakhale odwala kwambiri.
Ngati kudula zakudya kumapangitsa kuti mukhale ndi njala, onjezerani mavitamini obiriwira monga zakudya za kaloti, nyemba zobiriwira komanso udzu winawake wambiri m'malo mokhala ndi calories yapamwamba.
Zotsatira:
United States Centers for Disease Control and Prevention. "Mmene MungapeĊµere Chigawo Chokwanira Mazenera Othandizira Kusamalira Thupi Lanu." Inapezeka pa March 19, 2016. Yasinthidwa pa August 18, 2015. http://www.cdc.gov/healthyweight/healthy_eating/portion_size.html.
Dipatimenti ya Ulimi ya United States. "Sankhani Malo Anga." Inapezeka pa March 19, 2016. http://www.choosemyplate.gov/.