1 - Zakudya Zakudya Zolimbitsa Thupi
Kudya chakudya choyenera sichiri chovuta. Chotsani zakudya zosiyanasiyana kuchokera ku magulu akuluakulu a zakudya kuphatikizapo zipatso ndi ndiwo zamasamba, nyama kapena mapuloteni, mkaka kapena calcium, mbewu ndi tirigu, ndi mafuta abwino ndi mafuta. Zimathandizanso ngati mukufuna kudya chakudya chokwanira kuti mukhale ndi thanzi labwino komanso kuchepetsa zakudya zonse zopanda thanzi.
Nthawi zina funso silinena za zomwe amapanga zakudya zathanzi; Ndi chifukwa chake munthu adye zakudya zabwino. Choncho, ngati mukudabwa, izi ndizifukwa khumi zomwe muyenera kudya zakudya zabwino.
2 - Zimapangitsa kuti kutaya thupi kukhale kosavuta
Owonetsetsa, mutha kulemera thupi mwa kudya zakudya zopanda zakudya zopanda phindu kapena kutsatira zakudya zowonongeka zowonongeka , koma si njira yabwino kwambiri yochepetsera thupi ndi kukhala wathanzi.
Kudya chakudya chopatsa thanzi chomwe chimaphatikizapo zipatso zatsopano zowonjezera zakudya zowonjezera ndi zakudya zowonjezera, zakudya zamtundu wambiri zamtundu ndi nyemba zimakuthandizani kutaya mankhwala owonjezera komanso kukupatsani zakudya zonse zomwe mukufunikira.
3 - Komanso Zimapangitsa kuti thupi likhale losavuta
Ngakhale kuti muli ndi chidwi chofuna kuchepa, palinso anthu ambiri omwe amafunika kulemera chifukwa cha matenda kapena zifukwa zina. Kusankha zakudya zopatsa thanzi monga mtedza, mbewu ndi zipatso zouma zingakuthandizeni kulemera popanda kugwiritsa ntchito zakudya zopanda zakudya zopanda thanzi.
4 - Kupepetsera Vuto Lanu la Mtundu wa shuga
Kukhala ndi mbiri ya kudya zakudya zosafunika komanso kukhala ochepa kwambiri ndi zifukwa zikuluzikulu ziwiri zoopsa za mtundu wa shuga 2. Kuwonjezera kudya kwanu zakudya zowonjezera komanso kuchepetsa thupi ngati muli olemera kapena kunenepa kwambiri kungakuthandizeni kuchepetsa chiopsezo.
5 - Ndibwino kwa Mtima Wanu
Chakudya chokhala ndi nsomba, mtedza, zipatso, veggies ndi zakudya zina zathanzi (monga chakudya cha Mediterranean ) zimakupatsani mafuta omega-3 fatty acids ndi mafuta omwe amathandiza kuti mtima wanu ukhale wabwino. Komanso zimakhala zosavuta kupeĊµa kwambiri mafuta omwe amagwiritsidwa ntchito ndi matenda a mtima.
6 - Ndipo Amachepetsa Kuopsa Kwanu Komwe Mukudwala
Kudya zakudya zopanda phindu, kumwa mowa kwambiri, kulemera kwambiri, ndi kudya mofiira kwambiri ndi kukonzedwa kumakhala ndi chiopsezo chachikulu cha mitundu ina ya khansa. Ndipo ngakhale kuli kovuta kunena kuti zakudya zinazake zimapewa khansara, kudya zakudya zabwinobwino kungachepetse vuto lanu la khansa.
7 - Zimapereka Chitsanzo Chabwino kwa Ana Anu
Ngati ndinu kholo kapena agogo anu akukumana ndi munthu wodya kudya, mungapeze kuti vutoli likhale losavuta ngati mungapereke chitsanzo chabwino kwa mwana wanu. Kodi mungayembekezere kuti ana anu adye broccoli mukakhala pansi mukudya makapu a mbatata? Komanso, kupeza ana ndi odyera okhwima m'khitchini ndi njira imodzi yabwino yowathandizira kuyesa zakudya zatsopano .
8 - Palibe Chofunika Kutaya Ndalama pa Zowonjezera
Kudya chakudya chopatsa thanzi komanso chopatsa thanzi kumakupatsani mavitamini ndi mchere omwe mumafunikira tsiku ndi tsiku. Ndikutanthauza, ndikudziwa kuti palibe cholakwika ndi kutenga vitamini ambiri kuti adye chakudya chokwanira, koma kafukufuku amasonyeza kuti pali zowonjezereka zowonjezereka zokhudzana ndi kudya zakudya zosiyanasiyana zowonjezera, ndipo nthawi zina kutenga mavitamini kungakhale koopsa .
Chonde dziwani, ngati wothandizira zaumoyo wanu atenga zowonjezereka pazifukwa zina, musasiye kuwatenga popanda kulankhula naye.
9 - Zimakuthandizani Kumva Mwachangu
Kudya chakudya chopatsa thanzi kumakupatsani zakudya zomwe mumafunikira kuti mukhale ndi mphamvu, pamodzi ndi mavitamini ambiri a B omwe amathandiza kwambiri. Musaiwale kuyamba ndi chakudya cham'mawa chopatsa thanzi chifukwa chimakuthandizani kuti mukhale osamala m'mawa uliwonse ndikuyambitsa malo odyera bwino.
10 - Ndizabwino Khungu Lanu ndi Tsitsi
Kudya chakudya chopatsa thanzi kumakuthandizani kuti muwoneke bwino mwa kupereka zakudya zomwe khungu lanu likufunikira kuti likhale labwino ndi losalala ndipo mwinamwake muzimitsa makwinya. Ndipo tsitsi lanu likusowa zakudya zabwino , kuphatikizapo mapuloteni ochulukirapo, ofewa, owala ndi ophweka.
11 - Thandizani Kusunga Kachitidwe Kanu Kogwiritsira Ntchito Wathanzi
Malinga ndi Academy of Nutrition and Dietetics, ambiri a ku America amadya zakudya zochepetsetsa kwambiri kuposa momwe ayenera. zosowa. Mafiberwe ndi ofunikira kuti mukhale ndi thanzi labwino lothandizira kuti mukhale ndi cholesterol komanso shuga. Idyani bwino ndikuphatikizapo zipatso, ndiwo zamasamba, mbewu zonse , ndi nyemba.
Zotsatira:
Academy of Food and Dietrotics. "Zotsatira za thanzi la Fiber."
United States Office of Disease Prevention and Health Promotion. "Zowonjezera Zakudya za Americana 2015-2020."
National Institute of Diabetes and Digestive and Kidney Diseases. "Kodi Ndimaika Mtundu Wachifuwa wa Mtundu Wachiwopsezo?" Nditengapo Zomwe Mungachite Kuti Muchepetse Kuopsa Kwanu Komwe Mukudwala Shuga. "