Ife tikuthamanga tikudziwa zomwe mukukumva pakalipano. Mudakhala mukutsatira mokhulupirika chakudya chanu chabwino kwa masabata (kapena miyezi), ndipo mumakhala wokondwa nokha ndi zomwe mukuchita. Kulemera kwanu kunali kuyandikira kwa cholinga chanu, ndipo zonse zinali zabwino mpaka mutanyengerera pa zakudya zanu.
Mwinamwake izo zimathamangira pa iwe. Chokoleti chaching'onocho chinasanduka zidutswa ziwiri kapena zitatu tsiku ndi tsiku.
Mwinamwake kunali mwadzidzidzi, monga kutuluka kunja pa phwando lalikulu la kubadwa kapena la tchuthi. Mulimonsemo, tsopano mukukumva kuti ndinu wolakwa (ndipo mwinamwake mukuwombera ndi groggy, nayenso), ndipo simukudziwa choti muchite nazo.
Choyamba, chonde musamvere. Pafupifupi tonsefe timachoka pa zakudya zomwe timadya nthawi ndi nthawi. Ndi khalidwe labwino. Landirani izo, dzikhululukireni nokha, ndipo tiyeni tikuthandizeni kubwerera ku zakudya zanu zathanzi.
Musadye Zakudya
Ndiko kuyesa kudya chakudya chifukwa mukufuna kuchepetsa zakudya. Vuto ndi kudya chakudya ndi kuti posadya tsopano, mukhala ndi njala mtsogolo, ndipo izi zimapangitsa kuti mutenge chakudya chambiri mukamadya.
Sungani Chinachake ndi Kukonzanso Zolinga Zanu
Anthu omwe amadziwa kuti zakudya zamakono zimakhala ndi zakudya zolimbitsa thupi zimakhala zovuta kwambiri . Mwinamwake mukufunikira kujambula za sodium yanu, mafuta, kapena chakudya.
Pangani Ndondomeko
Konzani zakudya zanu malinga ndi kalori wanu, carb, mafuta kapena sodium count.
Sankhani zakudya zakudya zam'mawa zomwe zimakuyenderani bwino, monga zakudya zamtundu wambiri, zipatso kapena mkaka. Pangani (kapena kulamula) saladi wobiriwira ndi masamba ambiri pa masana, koma pita mophweka pa kuvala. Kudya kwanu kumatha kuphatikizapo mapuloteni otsika omwe amapezeka ngati nsomba yophika kapena nkhuku ndi masamba ambiri obiriwira (broccoli, kaloti, sikwashi kapena nyemba zobiriwira).
Thandizani Thupi Lanu Kupumula Ku Zakudya Zapamwamba Ndiponso Zosafunika
Zakudya zofulumira ndi zakudya zokonzedwa bwino nthawi zambiri zimakhala zamtundu wambiri kuchokera ku mafuta ndi chakudya, ndipo zimakhala zochepa kwambiri, mavitamini, ndi mchere. Sankhani zipatso zatsopano ndi zamasamba, ndipo musankhe nkhuku zowonongeka, nsomba ndi nyama mmalo mwa soseji osakanizidwa, agalu otentha, ndi nyama zamadzulo.
Thirani Zakumwa za Sugary
Zakumwa zonunkhira zimakupatsani calories koma palibe phindu lina labwino. Onetsetsani kumwa mowa wanu. Mowa umaphatikizapo zopatsa mafuta, kuphatikizapo zosakaniza zokoma akhoza kuwonjezeranso zina. Imwani madzi ophweka kapena owala omwe angathe kudzaza thupi lanu kufunikira kwa madzi popanda kuwonjezera zakudya. Onjezerani kagawo ka mandimu, laimu, kapena nkhaka kuti muzitha kuyamwa . Mkaka wotsika kwambiri ndi zipatso 100 peresenti kapena timadziti tam'madzi ndi zakumwa zabwino. Musaiwale kuti muzitsatira ma calories kapena sodium.
Yesetsani Kukhala Achangu
Kodi munasiya ntchito yanu? Mungapereke chakudya chochepa podziwa masewera olimbitsa thupi (kapena mumsewu ngati muli kuyenda kapena wothamanga) kachiwiri. Chitani zowonjezera kutaya thupi poyatsa mafuta owonjezera, ndipo zingakuthandizeni kusintha maganizo anu, omwe angakuthandizeni kuthana ndi zilakolako.
Khalani ndi Malo Okhaokha
Dzisiyeni nokha chipinda chazing'ono kuti muzichichitira nthawi ndi nthawi. Zakudya ndi mwachibadwa zoletsa; malingaliro akuti kukana ayi ndi ayisikilimu kapena ma cookies angakupangitseni kumverera grouchy.
Apatseni makilogalamu 100 mpaka 150 patsiku chifukwa chochita zinthu zopanda pake. Muyenera kuyang'anitsitsa kukula kwa gawo lanu chifukwa kavuni yamakono ili ndi makilogalamu 250 mpaka 400 ndipo thumba la chips lingakhale ndi makilogalamu 200.
Chitsime:
Dipatimenti ya United States ya Agriculture ndi Health ndi Human Services. Malangizo a Zakudya kwa Achimereka , 2015-2020.