Kudya kunja

Kudya ndi gawo la moyo wathu wamakono wotanganidwa. Ngakhale muyenera kusamala kuti musadye mopitirira muyeso, ndizotheka kutuluka ndikusangalala mukakhala athanzi.

Dziwani kuti kukula kwake kwa magawo m'malesitilanti ambiri ndi kwakukulu kwambiri. Khalani kutali ndi buffets yomwe mungathe kudya. Chiyeso chodya mopitirira muyeso chingakhale chovuta kukana m'malo awa. Ganizirani ndi kukonzekera pasadakhale.

• Ngati mukudziwa kuti mukutuluka, onani mndandanda womwe uli pa intaneti kuti muthe kusankha bwino.
• Pewani kudya kunja mukakhala ndi njala yambiri. Idyani zakudya zazing'ono zopatsa thanzi, monga kaloti kapena apulo yaying'ono, musanapite patali.

Mukamayitanitsa, musawope kufunsa kuti aphike china chake chopatsa thanzi monga kuphika kapena chofufumitsa m'malo mokazinga. Muthanso kufunsa kuti azipaka msuzi kumbali.

Fufuzani ndikusankha:

• Masaladi ovala pambali
• Zakudya zamasamba
• Zakudya zophikidwa, zokutidwa, zotenthedwa, zosungidwa, zophika kapena kuphika
• Nkhuku, Turkey, nsomba, kapena nyama yowonda

Dzichiritse kamodzi kokha kwakanthawi kuti:

• Chilichonse chokoma, chokazinga, crispy, buledi, chomenyedwa, kapena cheesy
• Msuzi kapena msuzi wokhala ndi mafuta ambiri, kirimu, kapena tchizi
• Zakudya zolimba kapena zokoma za saladi
• Zakudya zambiri za casserole

Malangizo ochepa osavuta ochepetsa kalori ndi awa:

• Mukadakhala kuti mumadzidyera nokha chakudya kunyumba, theka la mbale yanu imakutidwa ndi masamba obiriwira; ngati kolowera kwanu sikubwera ndi ndiwo zamasamba, oduleni imodzi pambali kuti mupange mbale yathanzi.
• Pewani kudya mosaganizira monga masikono ndi mkate chifukwa ali patebulo. Mutha kufunsa seva kuti ichotse zakudya izi patebulo.
• Gawani chakudya ndi wina, kapena funsani bokosi lotengera ndikutenga theka la chakudya chanu kunyumba.
• Sungani "kukula kwa nkhomaliro" kwa chakudya chilichonse osati "kukula kwa chakudya chamadzulo."
• Sungani ma appetizers athanzi m'malo molowera.
• Yambani ndi saladi yaying'ono kapena msuzi wofikira msuzi monga chotsekemera.
• Lamula mavalidwe a saladi wanu pambali kuti mutha kuwongolera kuchuluka kwa momwe mumagwiritsira ntchito.
• Imwani madzi, tiyi wopanda shuga, zakumwa zoziziritsa kukhosi, kapena mkaka wopanda mafuta ambiri.Malire amadzimadzi omwe alibe zopatsa mphamvu, monga ma sodas.
• Chepetsani kuchuluka kwa zakumwa zomwe muli nazo pakudya. Vinyo amakhala ndi mafuta ochepa kuposa zakumwa zoziziritsa kukhosi kapena ma cocktails osakanikirana omwe amakhala ndi madzi.
• Dumphani mchere wanu kapena mugawane ndi munthu wina.

Yesani malangizowa kuti muchepetse zopatsa mphamvu mukamadya m'malesitilanti achangu:

• Sankhani malo omwe amawotchera kapena ma hamburger, nsomba, ndi nkhuku za masangweji awo.
• Sungani sangweji yanu yopanda tchizi, mayo kapena "msuzi wapadera."
• Sungani sangweji yokha. Pewani kuyitanitsa mtengo kapena chakudya chosakanikirana pokhapokha malo odyerawo atakhala ndi mbali zathanzi monga magawo apulo kapena saladi wammbali.
• Kaya ndi sangweji, mkaka wa mkaka, kapena batala la ku France, khalani kutali ndi kukula kwakukulu.
• Sungani saladi m'malo mwa batala achi French.
• Chepetsani ketchup, barbeque msuzi, ndi zokometsera zina, chifukwa nthawi zambiri zimakhala ndi shuga wobisika.
  
• Pizza ndiyabwino koma samangodalira magawo awiri kapena awiri. Sankhani zokometsera zamasamba monga tsabola kapena sipinachi m'malo mwa soseji kapena pepperoni. Onjezani saladi ku chakudya chanu.

Malo odyera masangweji kapena malo owerengera amakulolani kusamalira bwino zomwe mumadya:

• Sankhani mafuta ochepa, nkhuku, kapena nyama. Kuchepetsa kozizira kwambiri kumakhala ndi sodium yambiri.
• Kumbukirani nsomba za tuna ndi nkhuku zomwe nthawi zambiri zimapangidwa ndi mayonesi ambiri.
• Sinthanitsani nyama ndi tchizi ndi masamba, monga tsabola, nkhaka, tomato, ndi sipinachi.
• Funsani sangweji yotseguka. Funsani mkate wambewu m'malo mwa mkate woyera.
• Sinthanitsani zonenepetsa zotsekemera monga mayonesi kapena ma saladi otsekemera ndi mpiru kapena mafuta ochepa ndi viniga. Funsani kuti buledi wanu azikazinga kapena kuwotcha popanda batala wowonjezera.

Malo odyera achi China amapereka zisankho zabwino:

• Zosankha zambiri zokazinga zili ndi ma calories ambiri. M'malo mwake, sankhani mbale zomwe zimayatsidwa popanda mafuta owonjezera kapena shuga.
• Chepetsani mbale zopangidwa ndi zotsekemera ndi zotsekemera, hoisin, gravy, kapena msuzi wina wolemera, womwe nthawi zambiri umakhala ndi ma calories ambiri.
• Sankhani mbale zonenepa kwambiri zomwe sizokazinga pang'ono, monga mpunga wabulauni ndi ndiwo zamasamba zaku China zokhala ndi nsomba, nkhuku, kapena nyemba (tofu).
• Lembani mbali yamasamba otentha kuti muzigwirizana ndi Zakudyazi kapena mbale ya mpunga.
• Zosankha zabwino zimaphatikizapo msuzi wa wonton, nkhuku skewer, ndi moo goo gai pan.

Malo odyera achi India:

• Sankhani zakudya zomwe zili ndi nsawawa kapena mphodza, masamba, mapuloteni owonda, ndi msuzi wopangidwa ndi yogurt.
• Zosankha zabwino zimaphatikizapo msuzi wa mulligatawny, tandoori chicken, nkhuku tikka, kebabs, mkate wonse wa tirigu, ndi lassi.
• Chepetsani zakudya zokazinga, msuzi wobiriwira, ma kirimu monga Korma kapena Makhani, ndi zakudya zopangidwa ndi mkaka wa kokonati kapena batala womveka bwino wotchedwa ghee.

Malo odyera achi Italiya:

• Zakudya za pasitala wokhala ndi msuzi wofiira kapena wa marinara ndizochepa mafuta ndi mafuta okhutira kuposa msuzi wopangidwa ndi zonona, batala, tchizi, kapena pesto.
• Fufuzani mawu oti primavera, zomwe zikutanthauza kuti pazosankha muli masamba ndipo siziphatikizira msuzi wokoma. Sungani mbale ndi nsomba, nyama yokazinga, nsomba, nkhuku, kapena masamba.
• Malire lasagna, antipasto, msuzi wa alfredo, ndi mkate wa adyo.
• Chepetsani mbale zokazinga kapena buledi monga nkhuku ndi biringanya parmesan kapena parmigiana.
• Samalani ndi pasitala yayikulu. Phatikizani pasitala wanu ndi saladi wammbali kuti chakudya chanu chikhale choyenera.

Malo odyera aku Mexico kapena kumwera chakumadzulo:

• Sankhani zakudya zomwe sizokazinga ndipo mumangokhala ndi tchizi pang'ono.
• Guacamole ndi chisankho chabwino kuposa kirimu wowawasa, koma samalani kuti musadye gawo lalikulu kwambiri.
• Zosankha zabwino ndi monga gazpacho, nkhuku yokhala ndi mpunga wabulauni, mpunga ndi nyemba zakuda, ndi zinthu zophikidwa kapena zokutidwa.
• Lembetsani ma nas, tchipisi, ndi quesadillas.

Malo odyera pabanja ndi chakudya chamasamba:

• Khalani ndi nkhuku zophikidwa ndi nyama, kapena mphika wowotcha kapena nyama yanyama.
• Chepetsani zakudya, ngakhale ndiwo zamasamba, zokazinga, buledi, au gratin (cheesy), kapena poterera. Lembani mbatata yaying'ono kapena yaying'ono yophika ndi mafuta kapena kirimu wowawasa wowawasa m'malo mwa batala la ku France kapena mbatata yosenda.
• Ma saladi ndi lingaliro labwino, koma pewani mavalidwe okoma, komanso zokometsera monga tchizi kapena nyama yankhumba. Funsani kavalidwe kanu pambali kuti mutha kuwongolera momwe mumadyera.
• Chotsani msuzi msuzi nthawi zambiri amakhala otsika kwambiri. Pewani msuzi wochuluka wokhala ndi zonona kapena tchizi mkati mwake.
• Onaninso maupangiri omwe ali pamwambapa okhudza malo odyera sangweji ndi ma counters.
• Samalani kukula kwamitundu yayikulu.

Kuonda - kudya kunja; Zakudya zabwino - kudya kunja; Kunenepa kwambiri - kudya kunja

Tsamba la American Heart Association. Kudya sikutanthauza dzenje zakudya zanu. heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dining-out-doesnt-mean-ditch-your-diet. Idasinthidwa pa Januware 10, 2017. Idapezeka pa Seputembara 30, 2020.

Maratos-Filer E. Kunenepa Kwambiri. Mu Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, olemba. Buku la Williams la Endocrinology. Wolemba 14th. Philadelphia, PA: Elsevier; 2020: chap 40.

Dipatimenti ya Zaulimi ku US ndi Dipatimenti ya Zaumoyo ku United States. Malangizo A Zakudya Kwa Achimereka, 2020-2025. 9th ed. 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