Zakudya zonse za kadzutsa sizowonongeka ndipo kusankha zakudya zolakwika kungapangitse chakudya chamadzulo cham'mawa kukhala chakudya chambiri chokhala ndi calories, chosakaniza zakudya. Nazi njira zambiri zomwe anthu amawononga kadzutsa kathanzi :.
Kupanga Sugar Too Sugar
Yang'anani pa mbewu zonsezi zisanafikeko nthawi yomweyo mukapita ku golosale. Ambiri mwa mbewu zoterewa ndi mabokosi a maswiti okhala ndi mavitamini ochepa komanso amchere owonjezera.
Koma vuto silili chabe chakudya chokoma-anthu ambiri amayerekezera kadzutsa ndi zakudya zokoma, zitsamba zamadzi, ndi zinthu zozizira zomwe mumapitako.
Khalani kutali ndi shuga wowonjezera:
- Sankhani tirigu wosakanizidwa ndi tirigu. Ingowonjezani pang'ono kuwaza shuga pamwamba, koma osati kuposa supuni ya supuni.
- M'malo modyera, perekani chidutswa cha mkate wophika chakudya chokwanira ndikukwera pamwamba pake ndi chipatso cha 100 peresenti. Mukupezabe kukoma kokoma, koma shuga wochuluka kwambiri .
- Mukhale ndi mbale yowonjezera oatmeal ndi zipatso zatsopano ndi zidutswa zouma. Osati okoma mokwanira? Onjezerani dab weniweni wa ma mapulo enieni kapena supuni ya supuni ya shuga wofiira.
Osati kuphatikizapo mapuloteni okwanira
Sizosangalatsa momwe timayanjanitsira zakudya zina ndi kadzutsa? Zakudya za Sugar, zikondamoyo, ndi maffle omwe amathira mu madzi akukoka anthu ambiri. Iwo ali otsika kwambiri mu shuga ndi shuga ndi otsika mu mapuloteni. Mapuloteni amachititsa kuti muzimva bwino kwambiri kotero kuti simukumva njala kwambiri pakati pa m'mawa.
Onetsetsani kuti mutenga mapuloteni abwino kwambiri:
- Mukhale ndi gawo limodzi la magawo 100-chotupitsa tirigu ndi mafuta a mandimu kapena mafuta a amondi ndi mkaka wa mkaka.
- Yesani nsomba kapena tiyi ndi tchizi kapena kirimu kapena tirigu.
- Gwiritsani ntchito mapuloteni ufa mu kadzutsa zipatso smoothie.
Kupewa Mbeu Zonse
Ambiri mwa mbewu zakumwa zachakudya zakusakaniza ndi zakudya zowonjezera ndizochepa.
Mbeu zonse zimapangitsa kuti thupi lanu likhale ndi thanzi labwino komanso limakhala ndi thanzi labwino.
Sankhani zakudya zonse ndi zakudya zakutali :
- Idyani tirigu wambiri, tirigu wosakaniza ozizira kapena ozizira osakaniza.
- Gwiritsani ntchito mkate wa tirigu m'malo mwa mikate yoyera ya toast yanu.
- Pangani muffin ya mafuta ochepa.
Kusadya Zipatso Zonse kapena Zomera
Zipatso ndi ndiwo zamasamba nthawi zambiri zimakhala zopatsa mphamvu komanso zimakhala ndi zakudya zambiri komanso zakudya zamakina. Akatswiri amalangiza kuti tizidya zipatso ndi ndiwo zamasamba tsiku ndi tsiku (ayi, mbale ya zipatso zosabala zipatso siziwerengedwa).
Pezani zipatso ndi ndiwo zamasamba:
- Pezani omelet ndi bowa, tsabola, ndi anyezi.
- Lembani mphesa kapena lalanje mu theka ndikugwiritsanso ndi chidutswa cha tosani ya tirigu ndi batala.
- Onetsani zipatso, mphesa zoumba, kapena nthochi kumbewu yanu yonse yambewu.
Kupatula Chakudya Chakudya Chakudya Chakudya
Mwinanso mumadutsa kadzutsa chifukwa mukufulumira, kapena mukuganiza kuti kudya chakudya cham'mawa ndi njira yabwino yodula zakudya. Koma izo siziri kwenikweni. Anthu omwe amadya chakudya cham'mawa amakhala ochepa kwambiri, mwina chifukwa amadya kwambiri patsiku.
Mukhoza kukhala ndi kadzutsa katsopano koma kathanzi:
- Khalani okonzeka-kudya-zakudya monga ngati mazira ophika kwambiri, mtedza ndi zipatso zatsopano.
- Pangani zipatso smoothie kuti mudye chakudya cham'mawa.
- Pangani zakudya zanu zachakudya zachakudya ndi tirigu wathanzi.
Zotsatira
Lichtenstein AH, Kennedy E, Barrier P, Danford D, Ernst ND, Grundy SM, Leveille GA, Van Horn L, Williams CL. "Mankhwala odyetsa zakudya ndi thanzi." Booth SL.Nutr Rev. 1998 May; 56 (5 Pt 2): S3-19; kukambirana S19-28.
Stevenson EJ, Williams C, Mash LE, Phillips B, Nute ML. "Mphamvu ya zakudya zamtundu wa m'magazi ndi zakudya zosiyana siyana zomwe zimagwiritsidwa ntchito pogwiritsa ntchito substrate panthawi yomwe amai amachita masewera olimbitsa thupi." Am J Clin Nutr. 2006 Aug, 84 (2): 354-60.
Vander Wal JS, Marth JM, Khosla P, Jen KL, Dhurandhar NV. "Kutha kwa kanthawi kochepa kwa mazira kumakhala osakwanira komanso okhutira kwambiri." J Amtundu wa zakudya. 2005 Dec; 24 (6): 510-5.
Blom WA, Lluch A, Stafleu A, Vinoy S, JJ Hol, Schaafsma G, Hendriks HF. "Zotsatira za mapuloteni apamwamba kwambiri pa tsamba la postrandial ghrelin." Am J Clin Nutr. 2006 Feb; 83 (2): 211-20.