1 - Chakudya Chakuganiza
Tikudziwa kuti owerenga ali ndi mafunso ambiri okhudza zakudya zomwe amadya, zakudya zamtundu wanji zomwe zimatsatira komanso zakudya zomwe zimayambitsa zakudya.
Kukambirana za zakudya zowonjezera sikuyenera kumverera zovuta. Tidzakuthandizani kuti mukhale ochepa - apa pali zomwe muyenera kudziwa.
2 - Zakudya Zakudya Zogwiritsa Ntchito Musagwiritse Ntchito Nthawi Yaitali
Zakudya zowonongeka zimathetseratu magulu onse a chakudya kapena kukhala ndi malamulo okhwima kwambiri. Mungathenso kulemera poyambirira (ngati mungathe kupirira), koma ambiri a dieters amatha kulemera pambuyo posiya kudya. Kudya chakudya choyenera ndi nambala yolondola ndiyo njira yabwino yowonera kulemera kwanu.
- N'chifukwa Chiyani Fad Amadya Zoipa?
- Mmene Mungatsatire Chakudya Chambiri Chochepa
- Zifukwa khumi Zokudya Zakudya Zakudya Zoyenera
- Kodi Ndikufunikira Zambiri Zamakono?
3 - Mwinamwake Mumafunikira Zambiri Zamakironi
Malingana ndi malangizo a Zakudya kwa Achimereka, 2015-2020, munthu wamba alibe fiber yokwanira. Mukufunikira fiber kuti mukhale ndi thanzi labwino, ndipo mitundu ina ya minofu ingathandize kuchepetsa cholesterol. Zonjezerani zakudya zamtundu wanu mwa kudya mbewu zonse, nyemba, zipatso ndi ndiwo zamasamba.
- Kodi Zakudya Zamagulu N'chiyani?
- 5 Zakudya Zabwino Zopangira Fiber
- Njira 4 Zowonjezera Kutenga kwa Fiber
4 - Mwinamwake Mukufuna Zipatso Zambiri ndi Mbewu
Izi zimayenda limodzi ndi fiber. Ndi anthu ochepa omwe amadya nthawi zonse zipatso ndi ndiwo zamasamba, zomwe zimakhala zomvetsa chisoni chifukwa zimakhala zochepa kwambiri, komanso zimakhala ndi mavitamini osiyanasiyana, mchere komanso phytochemicals. Onjezerani zipatso ndi ndiwo zamasamba ku chakudya chanu mwa kudya saladi ambiri (onetsetsani zovala zamtengo wapamwamba), zakudya zopanda pake, zipatso zowonjezera, ndi nsalu zofiira m'malo mwa zipsu.
- Kupeza Zipatso Zambiri ndi Zamasamba M'madyerero Anu
- 4 Mfundo Zatsopano Zotumikira Zipatso
- Masikironi Otumikira kwa Zipatso 18 ndi Zomera
- Kodi Mumafunika Nsonga Zambiri Zotani Patsiku?
5 - Zakudya Zokonza Zakudya Zingasokoneze
Zakudya zonse zogwiritsidwa ntchito komanso zophimbidwa bwino zimayenera kukhala ndi malemba owona, omwe angakuthandizeni kusankha ngati mukufuna kugula mankhwalawa. Malembo amalembetsa chiwerengero cha kalori komanso zakudya zokhudzana ndi zakudya pa chakudya, koma muyenera kusamala kuti muzindikire kukula kwautumiki - mwina mutha kumwa mankhwala awiri kapena atatu pokhazikika. Muyeneranso kukhala osamala ndi zomwe zingakhale kutsogolo kwa pulasitiki. Zotsutsa izi zimagulitsidwa kugulitsa mankhwala, ndipo pamene ziri zolondola zenizeni, iwo akhoza kunyenga.
- Momwe Mungayesere Malemba Owona Zakudya Zakudya
- Musalole Zolemba Zamakono Zamakono Zikupuseni
- Zofunika Zakudya Zakudya ndi Zolemba
- Mmene Mungagwirire Zolemba Zanu Zamkati
6 - Muyenera Kusamala ndi Zakudya Zaukudya
Zakudya zowonjezera zowonjezera zingamawoneke ngati zopanda pake chifukwa mungathe kuzigula mu sitolo iliyonse. Ndipo kawirikawiri, amakhala otetezeka malinga ngati mukutsatira malangizowo, koma popeza sakulamuliridwa mwamphamvu kapena ovomerezeka, mwina simungakhale ndi mlingo womwe mukuyembekezera. Zakudya zina zowonjezera, monga chitsulo, vitamini A, ndi vitamini B-6 zingayambitse mavuto ngati mutenga zambiri. Yesetsani kukhala otetezeka ndipo kambiranani ndi wothandizira zaumoyo wanu musanayambe kudya zakudya zina zopitirira mavitamini angapo.
- Malangizo 5 Ogula Zowonjezera Zakudya
- Zakudya Zakudya Zakudya, Ulamuliro, ndi Kukhazikitsa
- Ubwino ndi Ngozi za Zakudya Zowonjezera Zakudya
- Zomwe Muyenera Kudziwa Zokhudza Zakudya Zakudya za Ana
Zotsatira:
> American Heart Association. "Palibe-Fad Diet Tips." Idasinthidwa pa July 11, 2015. http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/No-Fad-Diet-Tips_UCM_305838_Article.jsp#.WJyRdLYrJ0t.
National Institutes of Health, Office of Food Supplements. "Zowonjezera Zakudya." Idasinthidwa pa June 24, 2011. http://ods.od.nih.gov/factsheets/DietarySupplements-AchikhalidwePopeza.
Dipatimenti ya Ulimi ya United States ndi United United Stated Dipatimenti ya Zaumoyo ndi Zaumoyo zaumunthu. Malangizo a Zakudya kwa Achimereka, 2015-2020. http://health.gov/dietaryguidelines/2015/guidelines.
United States Food and Drug Administration. "Buku Lophatikiza Zakudya." Idasinthidwa pa July 1, 2016. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm2006828.htm.