Kukula kwa gawo

Zingakhale zovuta kuyeza gawo lililonse la chakudya chomwe mumadya. Komabe pali njira zina zosavuta kudziwa kuti mukudya kukula koyenera. Kutsatira malangizowa kungakuthandizeni kuchepetsa kukula kwa magawano ochepetsa thanzi.

Kukula koyenera kutumikiridwa ndi kuchuluka kwa chakudya chilichonse chomwe muyenera kudya mukamadya kapena chotupitsa. Gawo ndi kuchuluka kwa chakudya chomwe mumadya. Ngati mungadye zocheperako poyerekeza ndi kukula kwakutumikirako, mutha kupeza zakudya zoperewera kapena zochepa.

Anthu omwe ali ndi matenda ashuga omwe amagwiritsa ntchito mindandanda yosinthira kuwerengera ma carb ayenera kukumbukira kuti "kutumikiranso" pamndandanda wosinthanitsa sikungafanane nthawi zonse ndi kukula kovomerezeka.

Pazakudya monga phala ndi pasitala, zitha kukhala zothandiza kugwiritsa ntchito makapu owerengera kuti mupeze zenizeni kwa masiku angapo mpaka mutaphunzitsidwa bwino poyang'ana gawo loyenera.

Gwiritsani ntchito dzanja lanu ndi zinthu zina za tsiku ndi tsiku kuyeza kukula kwa magawo:

• Nyama imodzi kapena nkhuku imodzi ndi dzanja lanu kapena pakhadi
• Mmodzi wa ma ounces atatu (84 magalamu) omwe amatumizira nsomba ndi cheke
• Theka chikho (40 magalamu) a ayisikilimu ndi mpira wa tenisi
• Tchizi chimodzi chokha ndi dayisi awiri
• Chikho chimodzi cha theka (80 magalamu) a mpunga wophika, pasitala, kapena zokhwasula-khwasula monga tchipisi kapena ma pretzels ndizodzaza pang'ono, kapena mpira wa tenisi
• Chotupitsa chimodzi kapena chofufumitsa ndi compact disc
• Supuni ziwiri (36 magalamu) a batala wa kirimba ndi mpira wa ping-pong

Muyenera kudya zipatso kapena ndiwo zamasamba zisanu kapena zingapo tsiku lililonse kuti muchepetse chiopsezo cha khansa ndi matenda ena. Zipatso ndi ndiwo zamasamba ndizochepa mafuta ndipo zimakhala ndi michere yambiri. Zithandizanso kukudzazani kuti mukhutire mukamaliza kudya. Zili ndi zopatsa mphamvu, chifukwa chake simuyenera kudya zopanda malire, makamaka pankhani ya zipatso.

Momwe mungayesere kukula kokwanira kwa zipatso ndi ndiwo zamasamba:

• Chikho chimodzi (magalamu 90) cha zipatso zosadyedwa zosaphika kapena ndiwo zamasamba ndi nkhonya ya amayi kapena baseball
• Apple imodzi kapena lalanje ndi mpira wa tenisi
• Kotala limodzi la kotala (35 magalamu) a zipatso zouma kapena mtedza ndi gofu kapena ochepa
• Chikho chimodzi (30 magalamu) a letesi ndi masamba anayi (Romaine letesi)
• Mbatata imodzi yophika ndi mbewa ya pakompyuta

Kuti muwongolere kukula kwamagawo anu mukamadya kunyumba, yesani izi:

• Osadya m'thumba. Mutha kuyesedwa kuti mudye mopitirira muyeso. Gwiritsani ntchito kukula kwake paketi kuti mugawire chotupacho m'matumba ang'onoang'ono kapena mbale. Muthanso kugula magawo omwe amakupatsani chakudya chimodzi. Ngati mugula zochuluka, mutha kugawa zokhwasula-khwasula kukhala magawo amodzi mukamabwera kunyumba kuchokera ku sitolo.
• Ikani chakudya pamagawo ang'onoang'ono. Idyani kuchokera mbale ya saladi m'malo mwa mbale yodyera. Pitirizani kupereka mbale pakauntala ya kukhitchini kuti mudzuke kwa masekondi. Kuyika chakudya pamalo osafikirika komanso osawonekeratu kungakupangitseni kukhala kovuta kudya kwambiri.
• Gawo la mbale yanu liyenera kukhala ndi masamba obiriwira. Gawani theka lina pakati pa mapuloteni owonda ndi mbewu zonse. Kudzaza theka la mbale yanu ndi masamba obiriwira musanapereke zakudya zanu zonse ndi njira yosavuta yolamulira magawo.
• M'malo mwa zakudya zamafuta ochepa. M'malo mwa tchizi wamafuta onse, kirimu wowawasa, ndi mkaka, mugule mafuta ochepa kapena osambira m'malo mwake. Gwiritsani ntchito theka la ndalama zomwe mungagwiritse ntchito kupulumutsa ma calories ambiri. Mutha kuyesa kusinthanitsa theka la kirimu ndi hummus kapena kusakaniza kirimu wowawasa ndi yogurt yosavuta kuti izi zikhale zosavuta.
• Osadya mosaganizira. Mukamadya tcheru patsogolo pa TV kapena mukamachita zinthu zina, mudzasokonezedwa moti mungamadye kwambiri. Idyani patebulo. Ikani chidwi chanu pachakudya chanu kuti mudziwe kuti mukakhala ndi chakudya chokwanira.
• Chotupitsa pakati pa chakudya ngati mukufuna. Ngati muli ndi njala pakati pa chakudya, idyani chakudya chopatsa thanzi, chopatsa thanzi monga chipatso, saladi yaying'ono, kapena mbale ya msuzi. Chotupitsa chimadzaza kuti musadzadye kwambiri mukadzadya. Zakudya zosakaniza pang'ono zomwe zimaphatikizira mapuloteni ndi chakudya ndi fiber zimakupatsani inu kukhutira kwambiri. Zitsanzo zina zimakhala ndi apulo wokhala ndi zingwe tchizi, okhwima tirigu wathunthu ndi mafuta a chiponde, kapena kaloti wakhanda wokhala ndi hummus.

Kuti muwongolere kukula kwamagawo anu mukamadya kunja, yesani izi:

• Dulani kukula kwakung'ono. M'malo mwa sing'anga kapena chachikulu, funsani zazing'ono kwambiri. Mukamadya hamburger yaying'ono m'malo mwa yayikulu, mupulumutsa ma calories 150. Ang'onoang'ono a batala amakupulumutsirani ma calorie pafupifupi 300, ndipo koloko pang'ono amasunga ma calories 150. Osapitilira dongosolo lanu.
• Sungani chakudya "chamasana" pachakudya, osati kukula kwa chakudya chamadzulo.
• Tumizani ma appetizers m'malo motengera.
• Gawanani chakudya chanu. Gawani entree ndi mnzanu, kapena kudula chakudya chanu pakati chikadzafika. Ikani theka mu bokosi loti mupite musanadye. Mutha kudya chakudya chamasana tsiku lotsatira.
• Dzazani zakudya zochepa za kalori. Lembani saladi yaying'ono, chikho cha zipatso, kapena chikho cha msuzi musanalowe. Ikudzazani kuti musadye chakudya chochepa.

Kunenepa kwambiri - kukula kwa gawo; Onenepa - gawo kukula; Kulemera-kutaya - kukula kwa gawo; Zakudya zopatsa thanzi - kukula kwa gawo

Mozaffarian D. Chakudya chopatsa thanzi komanso matenda amtima komanso amadzimadzi. Mu: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: mutu 49.

Mapaki EP, Shaikkhalil A, Sainath NN, Mitchell JA, Brownell JN, Stallings VA. Kudyetsa ana athanzi, ana, komanso achinyamata. Mu: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, olemba. Nelson Textbook of Pediatrics. Wolemba 21. Philadelphia, PA: Elsevier; 2020: chap 56.

Dipatimenti ya Zaulimi ku United States ndi Dipatimenti ya Zaumoyo ku United States. Malangizo A Zakudya Kwa Achimereka, 2020-2025. Kusindikiza kwa 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Idasinthidwa Disembala 2020. Idapezeka pa Disembala 30, 2020.

• Kulemera Kunenepa