Anthu ambiri amakonda kudya zakudya zopanda zakudya. Nthawi zina amachokera ku chizoloŵezi kapena kukhumudwa, ndipo nthawi zina chifukwa cha njala yeniyeni. Ngati mukuwombera chifukwa mumatopa, mwinamwake muyenera kuyeserera kapena kupita kukayenda. Koma, ngati mupitirizabe kupuma chifukwa chakuti muli ndi njala, sankhani mankhwala omwe ali ndi thanzi labwino.
Nanga ndi chani chokoma chopatsa thanzi? Zakudya zozizwitsa zokha zikhoza kukhala chitsimikizo chabwino cha zakudya zopatsa thanzi ngati mutasankha mwanzeru - kudya zipatso, ndiwo zamasamba kapena zoperekera zowonjezera zowonjezera zingathe kuwonjezera zakudya zambiri ndi zowonjezera.
Koma chotupitsa chingakhalenso chachikulu cha kalori ngati mutadzipezera mbale yayikulu ya ayisikilimu kapena kulumphira pansi pa thumba lalikulu la chipsu.
Yesani Maganizo Omwe Amakhala Otetezeka
Ganizirani za chotukudya chanu ngati chakudya chamadzulo ndipo muzisunga bwino pang'ono posankha mapuloteni pang'ono, mafuta owonjezera, ndi zakudya zowonjezera, monga kuphatikizapo mkate wambiri , zipatso, mapiritsi kapena mtedza batala.
Kumbukirani kuti chotupitsa chiyenera kukhala chaching'ono - kokha pang'ono kuti ndikupatse chakudya chanu chotsatira chifukwa pamene chakudya chanu chokwanira chikukula kwambiri, mumayesa kudya zakudya zambiri.
- Gawani batala wa mandimu pa sikisi zisanu ndi ziwiri zowonjezera tirigu ndipo perekani ndi timodzi tchizi (ngati kukula kwa daisi).
- Dulani apulo kuti muwope-size-chunks ndi kuwawonjezera iwo ku khola limodzi lakayi. Sakanizani supuni imodzi yokhala ndi walnuts kapena pecans (ndi uchi pang'ono ngati mukufuna kukoma).
- Lembani mphete zonse m'minda yamtundu asanu ndi umodzi ndikugwiritsanso ntchito mchere wambiri komanso watsopano.
- Pangani mbale ndi zipatso. Gawani apulo imodzi ndi peyala imodzi, ndipo perekani mphesa zatsopano, zidutswa za tirigu zonse ndi magawo ang'onoang'ono a tchizi mumakonda.
- Phatikizani chikho chimodzi chigamba chokhala ndi mafuta ochepa ndi theka la chikho cha blueberries kapena magawo a sitiroberi, ndi kotheka kotayi yokhala ndi walnuts kapena amondi. Onjezerani uchi wokwanira kuti mugwirizane ndi kukoma kwanu.
- Kufalitsa batala wa almond pa chidutswa chonse cha tirigu ndi kuwonjezera supuni ya chipatso cha 100 peresenti. Kutumikira ndi galasi la mkaka wopanda mafuta.
- Kutumikira azitona ndi tsabola wofiira wothira mafuta ndi chidutswa chokoma cha mkate.
- Anthu ena amasankha chakudya cha mwana monga zakudya zopanda zakudya komanso amayang'anira kukula kwa gawo. Simukusowa kupita kutali, koma kusankha magawo ang'onoang'ono kumathandiza kupewa kupewa kudya.
- Ikani ma tchipi anu otchedwa tortilla ndipo muwagwiritse ntchito ndi mchere wa nyemba wamchere wa mango.
- Pangani mbale yachitsulo yotentha yodula oatmeal ndipo perekani ndi nthochi yachitsulo, zipatso za theka la chikho ndi kupaka mkaka wopanda mafuta kapena mkaka wa amondi. Onjezerani uchi wambiri ndi ma almond ang'onoang'ono ochepetsedwa.
- Khalani ndi saladi yaying'ono ndi masamba osapinachi, broccoli florets, tomato magawo ndi pamwamba ndi kotala limodzi chikho shredded tchizi ndi supuni imodzi yosangalatsa kuvala.
- Gwiritsani ntchito mofulumira blender (monga Nutri-Ninja kapena NutriBullet) kuti mupange smoothies, juisi, ndi supu ndi zipatso ndi ndiwo zamasamba.
Koma bwanji ngati mukufunadi zosangalatsa zosangalatsa?
Ngati mukufuna splurge pa pipi bar, mbatata chips kapena cookie, kumbukirani kuti ndi bwino kuchita izo kamodzi kokha (ngakhale kamodzi patsiku ngati mumakhala mu kalori bajeti bajeti), koma kusunga magawo ena ocheperapo - imodzi yokha , kamatabwa kamodzi kowonjezera, kapena chipsu chimodzi.
Zotsatira:
Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Sitifiketi Chachisanu ndi chimodzi. Belmont, CA Kampani Yotsindikiza ya Wadsworth, 2013.
Smolin LA, Grosvenor, MB. "Chakudya: Sayansi ndi Mapulogalamu." Kusintha kwachitatu. Wiley Publishing Company, 2013.
Dipatimenti ya Ulimi ya United States ndi Dipatimenti ya Zaumoyo ku United States. Malangizo a Zakudya kwa Achimereka, 2015-2020. http://health.gov/dietaryguidelines/2015/guidelines.