Mmene Mungasankhire Chakudya Cham'mawa

Ndimakonda chakudya cham'mawa. Ndi zophweka - zonse zomwe mukusowa ndi ufa wanu, mbale, supuni, mkaka wamtundu wina, ndi kadzutsa ndi okonzeka.

Mbali yonyenga yokha ndiyo kusankha zakudya pamene mukupita kukagula. Chakudya cha kanyumba kodyera pa golosale yanu amanyamula mabokosi okongola ndi matumba a tirigu wouma. Mitundu yowala ndi maonekedwe okongola pamaphukusi onse amakupikisana.

Koma, sikuti mbewu zonse zimadya zabwino. Ndipotu, ambiri a iwo amangodzikuza maswiti mu bokosi, ndi ma vitamini owonjezera kuti awawoneke oyenera. Kodi mumadziwa bwanji kuti ndi zabwino ndi ziti zomwe si zabwino?

Ndiloleni ndikuthandizeni kuno. Izi ndi zomwe muyenera kufufuza kuti ndizo ziti zomwe zimakuyenderani bwino:

1. Fufuzani chizindikiro chowona Chakudya Chakumapeto kwa phukusi. Apa ndi pamene mudzapeza zonse zomwe mukufunikira kuti mudziwe. Mudzayang'ana shuga, mapiritsi, mavitamini ndi mchere, ndi mndandanda wa zosakaniza.
2. Sankhani mkaka wa kadzutsa umene uli ndi magalamu asanu a shuga kapena osachepera pa kutumikira, ndipo gwiritsani ntchito zipatso zatsopano, zipatso zouma kapena zoumba kuwonjezera kukoma kwa mbeu yanu. Pewani tirigu wokhala ndi shuga wambiri - nyemba zina zimakhala ndi magalamu khumi a shuga (ndiwo pafupi tiyipiketi atatu), kapena zambiri, mukutumikira limodzi. Kukhonza kumakhala pakati pa 3/4 ndi chikho chimodzi cha chimanga. Ganizirani za kuchuluka kwa zakudya zomwe mumadya - mukhoza kudya awiri kapena atatu panthawi imodzi.

1. Sankhani phala yomwe imakhala yochuluka - pafupifupi magalamu atatu pa kutumikira. Mudzapeza zowonjezera kwambiri mu tirigu wamtundu wambiri monga tirigu wobiriwira, tirigu oatchera, tirigu wokhotakhota ndi mbewu zamphongo. Kawirikawiri, pamene chimanga cha shuga chimawonjezereka, zimakhala zochepa kwambiri zomwe zimakhalapo potumikira. Zakudya za shuga zimakhala ndi pafupifupi gramu imodzi pa kutumikira.

1. Fufuzani mbewu zomwe zimakhala ndi mavitamini ndi mchere. Ngati mudya chakudya chopatsa thanzi chokhala ndi zipatso ndi ndiwo zamasamba, mbewu zonse, mapuloteni abwino, ndi zakudya zopangidwa ndi mkaka wambiri, mwina simukudandaula za kupeza mavitamini ndi minerals. Ngati zakudya zanu si zabwino, kapena mukugula chakudya cha mwana yemwe amadya kudya, kupeza mavitamini ena ndi minerals ndi lingaliro labwino. Mitengo ya zakudya zokhala ndi mipanda yosiyanasiyana imakhala yosiyana ndi tirigu koma yang'anani tirigu wothira calcium , vitamini D , folic acid (mtundu wopangidwa ndi folate) ndi vitamini C.
2. Onetsetsani mndandanda wa zosakaniza. Mukufuna kuwona mawu akuti "tirigu wonse" kapena "tirigu wonse" omwe ndi oyamba. Mwinanso mutha kupewa zokolola zomwe zili ndi zokometsera zokongoletsera komanso zojambula.
3. Pembedzani chakudya chanu cham'mawa mwa kuwonjezera kagawo kakang'ono ka tirigu wambiri, kapenanso dzira lowotcha, ndi galasi la madzi opatsa 100%. Musadye chakudya chanu cham'mawa ndi zakudya zamtengo wapatali komanso zamakono.

Malangizo a Chakudya Chakudya Chakudya Chamadzulo:

1. Musagulitse pamene mukumva njala kapena mutayesedwa ndi tirigu wokoma-monga-candy.
2. Gulani mkaka wochepa wa mafuta anu, kapena yesani amondi, mpunga kapena mkaka wa soya.
3. Onjezerani mitsuko yowonjezerapo ku mbeu yanu ndi zipatso zatsopano kapena zipatso.

1. Tumizani tirigu wanu ndi kagawo kakang'ono kakang'ono ka tirigu kakang'ono kamene kali ndi kapu ya batala kapena dzira lopangidwa ndi puloteni wambiri.