Mwadzaza khitchini yanu ndi zakudya zathanzi ndikukonzekera bwino kuti muchepe. Koma zakudya zanu sizikugwirabe ntchito. Kumveka bwino? Mwamwayi, izo zikhoza kukhala zochuluka kuposa zokonda zanu zomwe zimafuna kusintha. Mufunikanso kuphunzira momwe mungasamalire zizoloŵezi zoipa kuti mupeze zotsatira zenizeni.
Simudziwa kuti ndiyambe kuti? Choyamba ndicho kuzindikira makhalidwe omwe akuwononga kwambiri. Sakani mndandanda wa zizoloŵezi za tsiku ndi tsiku zomwe zimawonjezera calories zopanda kanthu, mafuta osafunika, kapena shuga wochuluka kwa zakudya zanu. Onani machitidwe oipa omwe amawoneka bwino. N'zotheka kuti simukudziwa ngakhale kuti makhalidwe amenewa ali ndi mphamvu pambali yanu.
Ngati mungathe kuzindikira ndi kuwongolera zovuta, zimakhala zosavuta kupeza yankho ndikuwona zotsatira zenizeni pazomwe zili. Mukangodziwa zomwe mungachite pofuna kuthetseratu, mungafune kusintha kuti mukhale ndi khalidwe labwino. Nthaŵi zambiri, njira yochenjera kwambiri yosinthira chizoloŵezi chodya choyipa ndikutenganso mchitidwe wathanzi umene ndi wosavuta komanso umakhala wabwino. Mwanjira imeneyo, mudzafuna kusankha chizoloŵezi chatsopano nthawi zonse.
Gwiritsani ntchito malingaliro omwe adatchulidwa pansi pa chizolowezi chilichonse choipa monga chiyambi cha kusintha. Koma kusintha malingaliro anu kuti agwirizane ndi moyo wanu. Mungathe ngakhale kulenga ndi kukhazikitsa njira yothetsera umunthu yomwe imapangitsa kuti mukhale omveka kwambiri kwa inu.
1 - Mumatchula Zizolowezi Zanu "Zoipa"
Chizolowezi choyamba chimene mungafunike kuthetsa ndi chinenero chomwe mumagwiritsa ntchito pofotokoza machitidwe anu odyera. Kungochotsa mawu oti "zoipa" kungakhale kochepa pa njira yolondola.
Elisabetta Politi, MPH, RD, LDN, CDE, ndi Nutrition Director pa Duke Zakudya ndi Fitness Center, pulogalamu yolemekezeka yolemera kwambiri padziko lonse yomwe ikugwirizana ndi Duke University Medical Center. Akuti kuika chiweruzo pamakhalidwe kungachepetse kulemera.
"Shame sizothandiza," akutero, kuonjezeranso kuti akatswiri odyera amaphunzitsidwa kuthana ndi makhalidwe odyera popanda chiweruzo.
"Palibe njira yabwino yodyera, ndipo sindine wamkulu wa zizoloŵezi zoipa ndikuthandizira makasitomala kuti adye mwanjira yathanzi ndipo amamva bwino." Momwemonso makasitomala anga amatha kusunga pulogalamu yawo. "
Iye akupitiriza kunena kuti kaya mukugwira ntchito ndi katswiri kapena kusintha miyambo yoipa, nokha ndi yofatsa. Khalani ndi chizoloŵezi chimodzi pa nthawi ndi kukhazikitsa cholinga kuti mupeze khalidwe losavuta m'malo kuti mupititse patsogolo kudya ndi thanzi labwino.
2 - Mukusunga Cakudya Chokondweretsa
Mukangopatula chiweruzo, ndi nthawi yowonjezera chizoloŵezi chanu chodyera mwa kulenga chilengedwe kuti mupambane. Malo abwino kwambiri oti muyambe mukhitchini.
Kodi mumasunga zakudya zakutali kwambiri pa khitchini yanu? Kodi sitolo yanu imakhala yopanda zakudya zamakono zowonongeka m'zakabati zam'manja? Kodi zotsala, zakumwa zotsekemera, kapena zakudya zamtengo wapatali zimagwira pamapulatifomu apakati pa firiji? Zizolowezi za kusungirako zakudya zingalimbikitse kudya kosayenera, mopanda nzeru, malinga ndi kafukufuku wopangidwa ku University of Cornell .
Kusintha kwa chizoloŵezi chabwino: Sungani zakudya zopanda kanthu za calorie m'malo omwe simukuziwona nthawi zambiri. Ikani zipsinjo ndi zokasakaniza mu makabati anu otsika kwambiri kapena mmwamba mmwamba, kotero inu muyenera kugwira ntchito pang'ono kuti muwatenge iwo. Chotsani zida zanu zakukhitchini ndikubwezerani mtsuko wa coko ndi mbale ya zipatso . Ndipo perekani firiji yonse kuti mutsegule chitseko kuti muyang'ane, chakudya chopatsa thanzi kwambiri chili kutsogolo ndi pakati.
3 - Mumanyalanyaza Zakudya Zamakono Zakudya
Ngati mumakonda kuphika, mukuyendetsa phukusi panthawi yodyera bwino kapena kulemera. Mukakonzekera ndikuphika zakudya zodyera panyumba, zimakhala zosavuta kuganizira zofunikira zowonjezera komanso kupatsa gawo.
Koma kodi munayamba mwadzifunsapo kuchuluka kwa makilogalamu omwe mumawonjezera pa chakudya chanu cha tsiku ndi tsiku mukamanyamulira supuni kuchokera ku mtsuko wa kapu, mukatengere chodyeramo chowonjezera kapena zobiriwira za cookie, kapena muyese mapulogalamu anu enieni a pesto ... komanso ... ndi kachiwiri? Ikhoza kuwonjezera pa makilogalamu mazana pa tsiku omwe samawerengedwa mu kuwerengera kwanu khalori . Zotsatira zake, mukhoza kukhumudwa ndipo zingathenso kugaya zakudya zabwino kapena kuperewera.
Kusintha kwachizoloŵezi chabwino: Sungani mtsuko wa madzi pa tsamba lanu pamene mukuphika. Mutagwiritsa ntchito spatula, supuni, kapena ziwiya zophika muziika mmadzi m'malo mwa pakamwa panu. Muzisunga chiwiyacho ndi zida zanu m'chiuno mwanu. Mofananamo, sungani zouma zodzaza ndi madera okwera okonzeka kusuntha mbale, miphika, ndi mapeyala omwe amakuyesani. Mukhozanso kuyamwa timbewu kapena kutsuka chingamu chopanda shuga kuti tipewe kulawa pa nthawi yokonzekera chakudya.
4 - Kudya Ndi Zosokoneza
Njira yabwino kwambiri yodyera kuposa momwe mukufunira (ndi kuwonjezera mapaundi osafunika pa tsamba lanu) ndikuchita zosokoneza kudya. Ngati nthawi zambiri mumadya pamaso pa televizioni kapena laputopu, mwinamwake mumadya osokonezeka. Ngakhale kudya ndi mabuku kapena magazini kungatenge nthawi yambiri pa chakudya chanu.
Kusintha kwa chizoloŵezi chabwino: Ngati mumapatsa chisangalalo cha chakudya chanu, mumakonda kudya pang'onopang'ono, kusangalala ndi zakudya zanu, ndi kuzindikira zizindikiro za njala ndi chidzalo kuti mudye chakudya choyenera. Kuti muchite zimenezi, pangani mpata wokhutiritsa pa nthawi ya chakudya.
Ikani tebulo lanu, muziika chakudya chanu (mmalo mwa kudya kunja kwa bokosi kapena chidebe cha pulasitiki), ndipo muzimitsa televizioni mukamadya. Ikani magazini ndi nyuzipepala pambali ndi kuganiziranso zochitika zokhudzana ndi kudya. Chizoloŵezi chimenechi, chotchedwa "kudya kudya mosamala," ndicho chinsinsi chokhala ndi thanzi labwino, malinga ndi akatswiri ambiri.
5 - Inu Sneak Food
Malingana ndi Politi, kudyetsa chakudya ndi chizoloŵezi choipa chimene ambiri amalonda ake akufuna kusintha. Akulongosola kuti nthawi zambiri timayesetsa kudya zakudya zabwino pamene ena ali pafupi. Mwachitsanzo, mungadye bwino tsiku lomwe mkazi wanu ali pafupi. Koma pamene mwamuna kapena mkazi wanu amagona, mumapeza kuti mumadalira zakudya zimene mumapewa. Ndipotu, kafukufuku wina anapeza kugwirizana pakati pa kudya nokha komanso chiopsezo cha matenda a shuga.
Kusintha kwa chizoloŵezi chabwino: Mungathe kufufuza chifukwa chake mumamva kuti mukufunikira kusiya makhalidwe abwino pamene muli nokha. Politi akuti ena mwa makasitomala ake amamverera "omasuka kuchita zomwe akufuna" pamene palibe amene akuyang'ana. Ngati izo zikumveka bwino, ndondomeko yanu ya chakudya ikhoza kukhala yovuta kwambiri, ndipo mungafunike kusintha zina.
Mukhozanso kutsimikizira kuti zakudya zathanzi zilipo kuti muzitha kudya ngati muli ndi njala yeniyeni. Konzani patsogolo ndipo onetsetsani kuti zakudya zopatsa thanzi monga zipatso zatsopano, nkhumba zam'mbuyo, zidutswa za tirigu, kapena mtedza zili zokonzeka kupita pamene mukuganiza kuti mukudya.
6 - Mukumana ndi thanzi la Halo Foods
Zotsatsa malonda pa kutsogolo kwa phukusi la chakudya zingapangitse kuti zakudya ziwoneke zathanzi kuposa momwe zilili. Mwachitsanzo, bokosi la makeke lingalengeze kuti linapangidwa kuchokera kuzinthu zonse, zachilengedwe, osati GMO, zopangira zokhazokha-koma amakhalabekeke. Ndipo ma cookies angakhale otsika kwambiri mu mafuta osapatsa thanzi, shuga wowonjezera, ndi zopangira zopanda kanthu.
Kafukufuku wina wasonyeza kuti timakonda kudya zakudya zomwe timaziwona kuti ndi zathanzi.
Kusintha kwa chizoloŵezi chabwino: Sanyalanyaza zonena pamaso pa zakudya zophimbidwa. M'malo mwake, sungani phukusilo ndikuyang'ana chizindikiro cha Nutrition Facts kuti mupeze data yomwe ikulamulidwa ndi boma la federal. Mukhozanso kufufuza mndandanda wa zowonjezera kuti zitsimikiziranso kuti chakudyacho chili ndi zowonjezera zokwanira, shuga pang'ono , komanso mafuta ena.
7 - Kudya Kudutsa Chinthu Chokwanira
Chikhalidwe chathu choyera chimatiphunzitsa kuti ndibwino kuti titsirize chakudya chonse pa mbale zathu ngakhale titakhala odzaza kale. Koma khalidweli labwino ndi chizoloŵezi chodya kudya chomwe chingatipangitse kudya mopitirira muyeso. Ndipo kuti zinthu zikhale zoipiraipira, ngati inu mukudya mwamsanga kapena chakudya chododometsa, mungapezenso kuti mudya kudutsa pa chidzalo.
Kusintha kwa chizoloŵezi chabwino : Njira yabwino yopeŵera kudyetsa kudya ndi kuchepetsa chizoloŵezi chanu cha kudya kotero kuti muthe kumverera zomverera thupi pamene mutadzaza. Anthu ambiri odyetsa malingaliro amapanga mafoloko awo pakati pa kuluma kwa chakudya. Zimathandizanso kudula chakudya chanu m'magawo ang'onoang'ono ndikumwa madzi pakati pa awiri kapena atatu akulira.
Zonsezi zimakupatsani nthawi yambiri kuti muzindikire kumverera kwa mimba yambiri kuti musiye kudya mukakhala ndi zokwanira.
8 - Ndalama Zochepa Zigawani Zigawo Zanu
Ngati ndinu amayi omwe mumaphika ana awo, ndibwino kuti muzisunga chakudya cha mwana wanu nthawi ndi nthawi. Monga kholo lotanganidwa, izi zingawoneke ngati njira yabwino kwambiri yodzidyetsera nokha. Koma ngati mukuchita izi nthawi zonse zikhoza kukhala chizolowezi choipa. Kusunga ulemelero wathanzi kungakhale kovuta ngati simukumbukira kuchuluka kwa zakudya zomwe mumadya.
Kusintha kwa chizoloŵezi chabwino: Nthawi zonse ndi bwino kudya kuchokera pa mbale yanu. Ngati mumaphika ana anu, pangani pang'ono pokha, kenaka " pangani " kuti mupange gawo lachikulire labwino.
Mwachitsanzo, ngati mupanga macaroni ndi tchizi kwa mwana wanu, perekani chakudya cha mwana wanu poyamba, kenaka pangani mbale yapadera. Onjezerani mulu wa broccoli, sipinachi, nandolo, kapena masamba ena obiriwira kuti mupange pang'ono kukhala gawo lachikulire lokhutiritsa lomwe limapatsa zakudya popanda kuwonjezera mafuta kapena mafuta owonjezera.
9 - Kudya Moyenera kuchokera M'bokosi
Ndi nthawi zingati zomwe mwatenga bokosi la tirigu ndikudyetsa ilo lolimba kuchokera mu bokosi? Mukadya anyani osokoneza bongo kapena mapepala, kodi mumayang'ana kukula kwake ndikuyikapo limodzi mu mbale kapena mbale? Kapena mumalowetsa dzanja lanu m'thumba ndikuyamba nibbling?
Kudya molunjika m'bokosi kapena thumba ndilosavuta ndipo zingathe kudula kuwerengera koyeretsa, koma chizoloŵezi choyipa chimenechi sichinthu chabwino pamsana mwanu. Ndipotu, ikhoza kuwonjezerapo makilogalamu mazana ochulukira ku chiwerengero chanu cha tsiku ndi tsiku.
Kusintha kwa chizoloŵezi choyenera: Sungani chikho chimodzi chokha m'kati mwa mabokosi anu kuti mudziwe kuchuluka kwa zakudya zomwe mungadya ngati mukufuna kudya limodzi. Kenako imbanike mu mbale musanadye-ngakhale ngati mukufuna kuti mudye.
Ngati mukugwiritsira ntchito zipsinjo kapena zakumwa zopanda pake, perekani makapu pafupifupi 15 mpaka 20 pa mbale yaing'ono, kenaka muike bokosi kapena thumba musanakakhale pansi kuti muzisangalala ndi zokometsera zanu.
10 - Mumayendetsa kawirikawiri
Ngati mumakhala mumzinda umene chakudya chimakhala chosavuta, ndiye kuti mungagwiritse ntchito mwayi pa nthawi yotanganidwa ngati mulibe nthawi yoti muphike. Koma ngati mumalangiza nthawi zambiri, zingakhale chizoloŵezi choipa.
Ndi zophweka kulamula chakudya chambiri komanso kudya kwambiri. Kuonjezera apo, zakudya zambiri zomwe zimapezeka pakubereka (kuganiza pizza, subs, chakudya chofulumira) ndi oposa kwambiri komanso odzaza ndi mafuta.
Kusintha kwa chizoloŵezi chabwino: Chikwama chako ndi chiuno chako chidzakuthokozani ngati mutha kukonzekera ndi kukhala ndi zakudya zowonjezera zokonzeka kuti mupite mukakhala otanganidwa kuti musakonze. Mwina muzidyera pasadakhale kapena mugule zakudya zochepa zomwe mumazigawa pang'onopang'ono ndikuziika mufiriji yanu. Sikuti zakudya zonse zafungo ndi zathanzi, koma mungathe kusinkhasinkha chizindikiro cha Nutrition Facts musanagule kuti mupange chisankho chopambana kwambiri.
Ngati mutalowamo, konzani zokondweretsa ngati cholowa chanu chachikulu kapena mugawani chakudya chanu awiri musanadye. Sangalalani ndi theka lachiwiri la masana tsiku lotsatira.
11 - Mumamwa makalora anu
A flavored latte kapena frothy cappuccino ingakhale njira yokoma kuyamba tsiku lanu. Mwamwayi, chizolowezi cha khofi chingapangitse shuga wanu komanso mafuta kudya kuposa momwe mukudziwira.
Zambiri mwa zakumwa za Starbucks ndi masitolo ena a khofi zimapatsa mafuta, mafuta, ndi shuga chakudya chonse. Ngati mumapanga soda yapamwamba pa nthawi ya masana ndi galasi la vinyo kapena awiri pa chakudya chamadzulo, mwina mukudya zakumwa zochuluka kuchokera ku zakumwa kuposa momwe mumachitira ndi chakudya chopatsa thanzi komanso chopatsa thanzi.
Kusintha kwa chizoloŵezi choyenera : Fufuzani chakudya choyenera cha zakumwa za khofi musanati mulamulire. Pali zakudya zambiri za khofi zosachepera ; muyenera kudziwa zomwe muyenera kuchita komanso zomwe muyenera kupewa.
Mwachitsanzo, kapu yotchedwa skim cappuccino, imapereka mapuloteni ndipo nthawi zambiri imapereka makilogalamu 100. Ndiye yesetsani kusinthitsa soda yanu madzi pamasana. Ngati pakali pano mumamwa soda yaikulu tsiku lililonse, mutha kudula makilogalamu okwanira kuti mutaya mapaundi kapena zambiri pokhapokha mutapanga kusintha kwake.
Ndipo ngati mumalowa mu galasi la vino tsiku ndi tsiku, khalani ndi mbali yambiri m'maganizo. Galasi limodzi la vinyo ndi ma ounces asanu okha.
Kodi Ndi Ziti Ziti Zingathetse Makhalidwe Oipa Odya?
Ofufuza akhala akuphunzira kusintha kwa makhalidwe kwa zaka zambiri. Malingana ndi kafukufuku wina, nthawi yaitali amatenga kusintha chizolowezi ndi pafupi masiku 66, ngakhale malinga ndi zomwe zingatenge kulikonse kuyambira masiku 18 mpaka 254.
Politi amati nthawi ya kusintha kwa chizolowezi ndi nkhani yovuta komanso yotsutsana. "Tinkakhulupirira kuti n'zosatheka kusintha chizoloŵezi masiku 21 mpaka 28, koma kafukufuku watsopano m'maganizo a ubongo amasonyeza kuti mwina amatenga nthawi yaitali." Pachifukwa ichi, akunena kuti ndikofunikira kuti mukhale oleza mtima komanso kuti mukhale olimba.
Malingana ndi Politi, mfundo zazikulu zomwe zimakuthandizani kuthetsa chizoloŵezi choipa ndizo:
- Thandizo . Politi ikusonyeza kuyankhula ndi anthu omwe akuzungulirani kuti akupemphe thandizo. Mwinamwake wokondedwa wanu akuloledwa kutenga malo ake ochizira usiku ndi chakudya chamadzulo chothandizira kuyesetsa kwanu. Kapena mwinamwake ali wokonzeka kusunga ayisikilimu kunja kwa nyumba ndipo m'malo mwake amasangalala kukachezera mlungu uliwonse ku ayisikilimu.
- Kuyankha. Mukaika cholinga chosintha chizoloŵezi choipa, chitani chizoloŵezi choyerekeza ndi nthawi. Yang'anirani ndi bwenzi lanu loyankha ndi kuwona momwe mukupita patsogolo. Pangani zosintha monga mukufunikira ndipo musaiwale kukondwerera zonse zazing'ono zanu kuti mupite patsogolo.
- Chilimbikitso . Kuyesera kukhalabe olimbikitsa nthawi zonse kumakhala kovuta. Politi, "N'zovuta kumamatira zizoloŵezi zanu zatsopano panthawi yachisoni, zingakhale zophweka kusiya kuganizira." Koma pali zinthu zingapo zimene mungachite kuti muzisunga. Choyamba, akuti, kumbukirani kuti mukhoza kubwerera nthawi zonse ngakhale mutasiya kuganizira za kanthawi. Ndipo chachiwiri, akuti nthawi zonse adzifunse kuti, "Ndikhala kuti ndidzakhala ndi zaka zisanu, osasintha khalidweli?" Yankho lingakulimbikitseni kuti mukhale ndi zizoloŵezi zanu zatsopano zowonjezera chidwi.
Mawu Ochokera
Tonsefe tiri ndi makhalidwe omwe tikufuna kusintha. Koma izi sizikutanthauza kuti zizoloŵezi zanu ndi zoipa kapena kuti ndinu oipa chifukwa mumazichita. Aliyense wa ife ndi ntchito yomwe ikupita patsogolo.
Pamene mukuyesa zizoloŵezi zanu za tsiku ndi tsiku, khalani okoma mtima. Ndipo kumbukirani kuti kutenga njira zing'onozing'ono zatsopano kuti mukhale ndi zizolowezi zabwino ndizo njira yabwino yopezera moyo wamtendere ndi wathanzi.