Zakudya Zam'masika: Zathanzi, Hydrating, and Easy

Izi zidzakupangitsani kukhala ozizira kutentha

Tonse timadziwa kuti nthawi ya chilimwe ndi yotentha, makamaka kwa anthu okhala kumadera akum'mwera kapena m'chipululu. Ndikofunika kukhalabe hydrated pamene kutentha kuli kotentha, ndipo mosangalala pali njira zathanzi zokondwerera chilimwe ndikukhala hydrated nthawi yomweyo.

Malangizo Otsitsimula

Kodi matupi athu amafunika kukhala otani? Malangizi otsatirawa akuphatikizapo kuchuluka kwa madzi omwe timapeza kuchokera ku zakumwa zonse ndi zakudya.

Kawirikawiri, anthu ambiri amamwa madzi okwanira 80 peresenti ya zakumwa ndi 20 peresenti kuchokera ku zakudya zomwe amadya.

• Ana amafunika makapu asanu ndi awiri ndi theka la madzi tsiku lililonse

• Ana oposa asanu ndi atatu amafunikira makapu asanu ndi awiri

• Achinyamata asanakwane amafunikira makapu asanu ndi anayi

• Anyamata achichepere amafunikira makapu 11

• Atsikana achichepere amafunikira makapu pafupifupi 10

• Akuluakulu amafunika kuzungulira makapu 11

Choncho kusankha zakudya zomwe zili pamwamba pa madzi kungatithandize kukhalabe hydrated pamene tikugwirabe ntchito kuti tidye madzi okwanira kudzera mu zakumwa.

Kuganizira zakumwa za calorie zochepa-makamaka madzi-ndiyo njira yabwino yothetsera thanzi labwino. Zakumwa zonunkhira za calcium, monga mkaka, ndizo zisankho zabwino. Pewani zakumwa za shuga, kuphatikizapo zakumwa za soda ndi zakumwa zabwino. Zakumwa zomwe zimakhala ndi madzi 100% zimakhala ndi malo, koma kuyang'ana pa zipatso zonse ndi ndiwo zamasamba ndi zabwino.

Zakudya Zamadzimadzi

Kuchulukitsa hydration kungakhale kosavuta ngati kusankha zipatso zambiri ndi ndiwo zamasamba. Kodi mumadziwa kuti zipatso zambiri ndi ndiwo zamasamba zimakhala zoposa 80 peresenti?

Zokwanira Zakudya Zakudya

Zili zosavuta kuona kuti ngakhale zipatso zathu ndi ndiwo zamasamba zimakhala ndi phokoso lopangira madzi.

Kotero kudzaza mbale zathu ndi zosankha zowonjezera kumangowonjezera mavitamini ndi mchere koma zimatithandizanso nthawi yomweyo.

Kuti mukhale ndi zosavuta, muzichapa komanso musanalowetsedwe. Kuwasunga iwo mosavuta kuti apeze zakudya zopatsa thanzi, zomwe zimakhala zabwino kwambiri.

Nanga bwanji powonjezerapo zina mwa zipatso ndi ndiwo zamasamba kuti mumwe madzi a madzi odzala zipatso ? Kuphatikiza sikungathe! Nazi mfundo zochepa zokoma:

• Nkhaka, mandimu, ndi timbewu

• Froberries ndi blueberries

• Malalanje ndi blueberries

• Strawberries, mandimu, ndi blueberries

• Nkhaka, strawberries, ndi kiwi

Ingowonjezerani madzi ndikuwapatsanso nthawi kuti azizizira ndipo mulole oyeretsawo aziphatikizana. Iyi ndi njira yabwino yowonjezera chisangalalo pang'ono ku madzi omveka! N'zosavuta kupeza ndi kukhala hydrated pamene zimakonda zabwinozi!

Zina mwazingaliro zazikulu za zakudya zosavuta, zathanzi, ndi zowonjezera kwa chilimwe zikuphatikizapo:

• Mphepo Zowonjezera : Ambiri amakhala ndi masamba monga maziko ndipo ali ndi madzi okwanira. Yesani mbale ya gazpacho.

• Zipatso zam'maluwa: Pali popsicles ambiri omwe sagwiritsa ntchito shuga pamsika kapena mungathe kupanga nokha! Ana amakonda kukonda ndi kusakaniza kwawo ndikusangalala ndi zamoyo zawo.

• Zakudya zosamalidwa: Sakanizani pafupifupi zipatso zilizonse ndi zophimba pamodzi ndipo mukhoza kupanga mbale yokoma, yosangalatsa ya saladi. Gwiritsani ntchito zipatso zam'madzi zam'mwamba ndi zophimba zam'madzi kuti zinyamule zambiri.

Pali njira zambiri zathanzi, zosavuta kuti mukhale ndi hydrated m'chilimwe! Pezani zomwe zimagwira ntchito bwino kwa banja lanu ndi kusangalala!

_Kuchokera

_{Bowes & Church Food Food, 1994}