Zosakaniza kwa akuluakulu

Pafupifupi aliyense amene akuyesera kuwonera kulemera kwake, kusankha zakudya zopatsa thanzi kungakhale kovuta.

Ngakhale kuti zokhwasula-khwasula zakhala ndi "chithunzi choipa," zokhwasula-khwasula zitha kukhala gawo lofunikira pachakudya chanu.

Amatha kukupatsani mphamvu masana kapena mukamachita masewera olimbitsa thupi. Chakudya chopatsa thanzi pakati pa chakudya chingachepetsenso njala yanu ndikukulepheretsani kudya kwambiri panthawi yakudya.

Pali zokhwasula-khwasula zambiri zomwe mungasankhe, ndipo sizakudya zonse zokhwasula-khwasula zomwe zingakuthandizeni kuti muchepetse kunenepa kwanu. Yesetsani kuchepetsa zakudya zopanda thanzi zomwe mumabweretsa m'nyumba. Ngati sakupezeka, muli ndi mwayi wosankha bwino.

Ngati simukudziwa ngati chakudyacho chili ndi thanzi, werengani lemba la Nutrition Facts, lomwe limafotokoza momwe mungagwiritsire ntchito kukula, ma calories, mafuta, sodium, ndi shuga wowonjezera.

Samalani kukula kwake kotumizidwa komwe kwalembedwa. Ndiosavuta kudya zochuluka kuposa izi. Musadye molunjika kuchokera mu chikwama, koma perekani gawo loyenera ndikuyika chidebecho musanayambe kumwa. Pewani zokhwasula-khwasula zomwe zimayika shuga monga chimodzi mwazinthu zoyambirira. Mtedza ndi chotupitsa chopatsa thanzi, koma kukula kwake ndi kocheperako, ndiye ngati mutadya thumba, ndikosavuta kudya ma calorie ambiri.

Zinthu zina zofunika kuziganizira:

• Kukula kwa chotukuka kuyenera kuwonetsa kuyanjana pakati pa zopatsa mphamvu zokwanira kuti zikukhutitseni, komabe sizochulukirapo kwambiri kuti zingalimbikitse kunenepa kosafunikira.
• Sankhani zakudya zopanda mafuta ambiri komanso shuga wowonjezera komanso michere ndi madzi. Mutha kudya ma calories ochepa koma kukhala okwanira kwa nthawi yayitali. Izi zikutanthauza kuti apulo ndichakudya chopatsa thanzi kuposa thumba la tchipisi.
• Cholinga cha zipatso, ndiwo zamasamba, zakudya zopsereza zokolola zonse, ndi mkaka wopanda mafuta ambiri.
• Chepetsani zakudya ndi zakumwa zomwe zili ndi shuga wowonjezera.
• Zipatso zatsopano ndizabwino kuposa zakumwa zonunkhira zipatso. Zakudya ndi zakumwa zomwe zimayika shuga kapena madzi a chimanga ngati chimodzi mwazinthu zoyambirira sizosankha zakudya zopatsa thanzi.
• Kujambula mapuloteni ndi mavitamini kumathandiza kuti chakudya chikhale chokwanira kwambiri. Zitsanzo zimaphatikizapo kukhala ndi apulo ndi tchizi, zingwe zopanga tirigu ndi chiponde, kaloti ndi hummus, kapena yogurt wamba ndi zipatso.

Zipatso ndi ndiwo zamasamba ndizosankha zabwino zokhwasula-khwasula. Amadzaza ndi mavitamini komanso mafuta ochepa. Ophwanya tirigu ndi tchizi ena amapanganso zokometsera zabwino.

Zitsanzo zina zazakudya zopsereza zakudya ndi izi:

• Maapulo (owuma kapena odulidwa wedges), 1 sing'anga kapena ¼ ​​chikho (35 magalamu)
• Nthochi, 1 sing'anga
• Zoumba, ¼ chikho (35 magalamu)
• Zipatso zachikopa (zipatso zouma puree) wopanda shuga wowonjezera
• Kaloti (kaloti wokhazikika amadulidwa, kapena kaloti zazing'ono), chikho chimodzi (130 magalamu)
• Sakani nandolo (nyembazo zimadya), makapu 1.5 (350 magalamu)
• Mtedza, 1 oz. (28 magalamu) (pafupifupi maamondi 23)
• Mbewu yambewu youma (ngati shuga sanalembedwe ngati chimodzi mwazinthu ziwiri zoyambirira), ¾ chikho (70 magalamu)
• Ma Pretzels, 1 oz. (28 magalamu)
• Chingwe chachitsulo, 1.5 oz. (42 magalamu)
• Yogurt wamafuta ochepa kapena opanda mafuta, 8 oz. (224 magalamu)
• Yophika tirigu wathunthu wa Chingerezi
• Popcorn popcorn, makapu 3 (33 magalamu)
• Tomato wa Cherry kapena mphesa, ½ chikho (120 magalamu)
• Hummus, makapu ½ (120 magalamu)
• Dzungu mbewu mu chipolopolo, ½ chikho (18 magalamu)

Ikani zokhwasula-khwasula m'matumba ang'onoang'ono apulasitiki kapena m'matumba kuti zikhale zosavuta kunyamula mthumba kapena chikwama. Kuyika zokhwasula-khwasula m'mitsuko kumakuthandizani kuti mudye gawo lokwanira bwino. Konzekerani zamtsogolo ndikubweretsa zakudya zanu kuti mugwire ntchito.

Chepetsani zakudya zopanda zakudya monga tchipisi, maswiti, keke, makeke, ndi ayisikilimu. Njira yabwino yopewera kudya zakudya zopanda thanzi kapena zakudya zina zopanda thanzi ndikuti musakhale ndi zakudya izi m'nyumba mwanu.

Palibe vuto kukhala ndi chotupitsa chopanda thanzi kamodzi kanthawi. Musalole konse zokhwasula-khwasula kapena maswiti zomwe zingayambitse kudya kapena kudya mopitirira muyeso. Chinsinsi chake ndi kulingalira bwino.

Malangizo ena:

• Sinthanitsani mbale ya maswiti ndi mbale yazipatso.
• Sungani zakudya monga ma cookie, tchipisi, kapena ayisikilimu komwe ndizovuta kuziwona kapena kuzipeza. Ikani ayisikilimu kumbuyo kwa firiji ndi tchipisi pamwamba pa alumali. Sunthani zakudya zopatsa thanzi kutsogolo, pamlingo wamaso.
• Ngati banja lanu linyowa mukamaonera TV, ikani gawo la chakudyacho m'mbale kapena mbale aliyense. Ndikosavuta kudya mopyola mu phukusi.

Ngati mukuvutika kuti mupeze zokhwasula-khwasula zomwe mukufuna kudya, lankhulani ndi wolemba zamankhwala wovomerezeka kapena wothandizira zaumoyo wabanja lanu kuti mupeze malingaliro omwe angathandize banja lanu.

Kuonda - zokhwasula-khwasula; Zakudya zabwino - zokhwasula-khwasula

American Academy of Nutrition ndi Dietetics tsamba lawebusayiti. Kuwotchera anzeru kwa achikulire ndi achinyamata. www.eatrightpro.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/smart-snacking-for-adult-and-teens.ashx. Idapezeka pa Seputembara 30, 2020.

Hensrud DD, Heimburger DC. Maonekedwe a zakudya ndi thanzi komanso matenda. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 202.

Tsamba la United States la Chakudya ndi Mankhwala (FDA). Kulemba zakudya & kupatsa thanzi. www.fda.gov/food/food-labeling-nutrition. Idasinthidwa pa Seputembara 18, 2020. Idapezeka pa Seputembara 30, 2020.

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.

• Zakudya zabwino
• Kulemera Kunenepa