Malangizo 20 Ochenjera Oti Muzidya Wathanzi Mukamadya Kudya

Zamkati

• 1. Werengani Menyu Musanapite
• 2. Muzidya Chakudya Chopatsa Thanzi Musanafike
• 3. Imwani Madzi Musanadye kapena Mukamadya
• 4. Onani Momwe Zakudya Zophikidwa ndi Kukonzekereridwira
• 5. Yesani Kudya Chakudya Chanu Mwanzeru
• 6. Konzani Chakudya Chanu Pamaso pa Onse
• 7. Dulani Zikondwerero Ziwiri M'malo Mwa Main
• 8. Chepetsani ndi Kutafuna Bwino
• 9. Khalani ndi Khofi Mmalo mwa Dessert
• 10. Pewani Zomwe Mungathe-Kudya Zakudya
• 11. Pemphani Kuti Muzisinthana Bwino
• 12. Funsani Msuzi kapena Mavalidwe Mbali
• 13. Pitani Mkate Wotengera Zakudya Zisanachitike
• 14. Konzani Msuzi kapena Saladi Yoyambira
• 15. Gawanani ndi Wina Wina (kapena kuitanitsa Gawo)
• 16. Pewani Zakumwa Zotsekemera
• 17. Sankhani Magawo Aang'ono A Mowa Ndi Ochepetsa Opanda Kalori
• 18. Pita Msuzi Wopangidwa Ndi Phwetekere Kupitilira Omwe Amamwa Okoma
• 19. Samalani Kuti Muzinena Zaumoyo
• 20. Ganizirani Zakudya Zanu Zonse

Kudya kunja kumakhala kosangalatsa komanso kosangalatsa.

Komabe, kafukufuku adalumikiza kudyera ndi kudya mopitirira muyeso komanso kusankha zakudya zopanda pake (,,,).

Nkhaniyi imalemba maupangiri 20 anzeru okuthandizani kuti mudye bwino mukamadya kulesitilanti.

Izi zidzakuthandizani kumamatira kuzolinga zanu zathanzi popanda kusiya moyo wanu wachikhalidwe.

1. Werengani Menyu Musanapite

Ngati simukudziwa bwino menyu, werengani musanafike kumalo odyera.

Mutha kupanga zisankho zopanda thanzi mukakhala ndi njala kapena kusokonezedwa (,).

Kuwona ndi kununkhira kwa chakudya kumatha kupangitsa kuti zikhale zovuta kutsatira dongosolo, makamaka ngati muli ndi njala ().

Kusankha chakudya musanafike kumapangitsa kuti zikhale zosavuta kupewa zisankho zomwe mungadandaule nazo mtsogolo.

2. Muzidya Chakudya Chopatsa Thanzi Musanafike

Ngati muli ndi njala mukafika ku lesitilanti, mutha kumadya kwambiri. Njira imodzi yopewa izi ndikudya zakudya zopatsa thanzi musanafike kumeneko.

Chakudya chochepa kwambiri cha mafuta ambiri, ngati yogati chingakupangitseni kumva kukhala okwanira ndikuthandizira kupewa kudya mopitirira muyeso (,,,).

3. Imwani Madzi Musanadye kapena Mukamadya

Madzi ndi chisankho chabwino kwambiri chakumwa musanadye komanso kudya, makamaka ngati mumamwa m'malo mwa zakumwa zotsekemera ndi shuga.

Kusintha zakumwa zotsekemera ndi shuga kumathandiza kuchepetsa kudya kwama calories ndi shuga wowonjezera (,,,).

Kafukufuku wina adawonetsa kuti anthu omwe amadya omwe amamwa 500 ml (17 oz) yamadzi theka la ola asanadye adadya ma calories ochepa ndikuchepetsa 44% kuposa omwe sanachite ().

4. Onani Momwe Zakudya Zophikidwa ndi Kukonzekereridwira

Momwe chakudya chimaphikidwa chimakhudza kwambiri kuchuluka kwa ma calories omwe ali nawo.

Fufuzani chakudya chomwe chatsekedwa, chowotcha, chowotcha kapena chosungidwa. Mwambiri, njira zophikira izi zimafanana ndi mafuta ochepa motero mafuta ochepa.

Zakudya zomwe zimafotokozedwa pamndandanda wazokazinga, zokazinga, zonunkhira, zokhotakhota kapena zotumizidwa nthawi zambiri zimakhala ndi mafuta ochulukirapo.

5. Yesani Kudya Chakudya Chanu Mwanzeru

Kudya mosamala kumatanthauza kusankha mosamala pazomwe mumadya ndikuwonetsetsa kuti mukudya.

Tengani nthawi kuti musangalale ndi fungo labwino la chakudya chanu, komanso malingaliro ndi malingaliro omwe amabwera mukamadya ().

Kudya mosamala kwalumikizidwa ndikusankha zakudya zabwino m'malesitilanti ().

Itha kuthandizanso kukulitsa kudziletsa kwanu ndikukulepheretsani kudya kwambiri ().

6. Konzani Chakudya Chanu Pamaso pa Onse

Anthu ena amatha kutipangira zisankho zathu osazindikira.

M'makhalidwe, anthu amakonda kutsanzira wina ndi mnzake mosazindikira, ndipo kudya nawo ndizosiyana.

Zosankha zamasamba a anthu ndi machitidwe akudya atha kutengera kwambiri zosankha za anthu ena patebulo (,,).

Ngati mukudya ndi gulu lomwe lingayitanitse china chomwe sichikugwirizana ndi dongosolo lanu lodyera, onetsetsani kuti mwayitanitsa kaye.

7. Dulani Zikondwerero Ziwiri M'malo Mwa Main

Kafukufuku akuwonetsa kuti anthu amatha kudya mopitirira muyeso akapatsidwa magawo akulu (,,).

Ngati mukupita kumalo odyera komwe mukudziwa kuti magawowa ndi akulu kwambiri, yesetsani kuyitanitsa ma appetizers awiri m'malo mochita maphunziro apamwamba.

Izi zingakuthandizeni kudzaza popanda kupitirira malire ndi ma calories.

8. Chepetsani ndi Kutafuna Bwino

Kutafuna chakudya chanu bwinobwino komanso kudya pang'onopang'ono kungakuthandizeni kudya pang'ono. Ikhozanso kukupangitsani kumva bwino msanga (,,).

Mukamadya, yesetsani kuwerengera zochepera pamlomo kuti musadye mwachangu.

Kuyika ziwiya zanu pansi pakati pakamwa ndiyonso njira yabwino yochepetsera ndikupatsa zizindikiritso zanu nthawi yoti mulowemo.

9. Khalani ndi Khofi Mmalo mwa Dessert

Pitani pamchere ndi kuyitanitsa khofi m'malo mwake.

Komanso kudula kwambiri ma calories ndi shuga wowonjezera, mupezanso zabwino zina zathanzi zomwe zimakhudzana ndi khofi.

10. Pewani Zomwe Mungathe-Kudya Zakudya

Anthu amadziwika bwino poyesa kukula kwamagawo ().

Chifukwa chake mukakumana ndi chakudya chopanda malire pa buffet, kudya kuchuluka koyenera kumakhala kovuta.

Ngati muli ndi buffet ngati chosankha chanu chokha, kugwiritsa ntchito mbale yaying'ono kungakuthandizeni kudya pang'ono (,).

Njira ina yothandiza ndi kugwiritsa ntchito mbale yayikulu ndikudzaza theka la saladi kapena masamba ().

11. Pemphani Kuti Muzisinthana Bwino

Anthu ambiri sakudya ndiwo zamasamba zokwanira (,, 35).

Masamba ndi abwino, chifukwa amakhala ndi ma calories ochepa, koma ali ndi michere yambiri komanso michere ().

Mwachitsanzo, broccoli ndi sipinachi ndizochepa kwambiri, koma zili ndi fiber, vitamini C ndi mitundu yonse yazomera zopindulitsa.

Kuchulukitsa kwamasamba kumalumikizidwanso ndi kuchepa kwa matenda ambiri kuphatikiza khansa, kunenepa kwambiri komanso kukhumudwa (,,).

Mukamayitanitsa chakudya chanu, funsani seva kuti isinthane gawo la chakudya chanu, monga batala kapena mbatata, kuti mupeze masamba owonjezera kapena saladi. Mulimbikitsanso kudya masamba anu ndikuchepetsa ma calories.

12. Funsani Msuzi kapena Mavalidwe Mbali

Msuzi ndi mavalidwe amatha kuwonjezera mafuta owonjezera ndi mafuta m'mbale, choncho pemphani msuzi wanu pambali.

Mwachitsanzo, supuni ziwiri zokometsera saladi zidzawonjezera makilogalamu 140 ndi magalamu 16 a mafuta pa chakudya chanu.

Kuzilekanitsa kudzakupangitsani kukhala kosavuta kuyang'anira kuchuluka kwa zomwe mumadya.

13. Pitani Mkate Wotengera Zakudya Zisanachitike

Ngati mungafike kumalo odyera ndi njala, ndikosavuta kudya mopitirira muyeso ziphuphu zomwe mudapatsidwa musanadye.

Ngati mukuyesedwa mosavuta, abwezeni.

14. Konzani Msuzi kapena Saladi Yoyambira

Kukhala ndi msuzi kapena saladi musanaphunzire kungakulepheretseni kudya mopitirira muyeso (,,,).

Kafukufuku woyang'ana zotsatira za kudya msuzi musanadye chakudya akuwonetsa kuti zitha kuchepetsa kuchuluka kwa kalori yanu ndi 20% ().

Mtundu wa msuzi sunapange kusiyana, chifukwa chake msuzi uliwonse watsikulo ungakhale njira yathanzi kwenikweni.

15. Gawanani ndi Wina Wina (kapena kuitanitsa Gawo)

Kafukufuku wa anthu omwe adachepetsa bwino ndikuchepetsa adawonetsa kuti nthawi zambiri amagawana chakudya kapena kuyitanitsa theka la gawo akamadya ().

Ndi njira yosavuta yochepetsera ma calories ndikupewa kudya kwambiri.

Ngati mulibe wina woti mugawane naye, mutha kufunsa woperekera zakudya kuti amalize theka la chakudya chanu kuti mupite nacho kunyumba.

16. Pewani Zakumwa Zotsekemera

Ambiri aife tili ndi shuga wambiri m'zakudya zathu, ndipo zitha kukhala zoyipa kwambiri kwa ife (,).

Gwero limodzi la shuga lomwe sitifunikira kwenikweni ndi zakumwa zotsekemera ndi shuga (,,).

Kumwa zakumwa zotsekemera ndi shuga kumalumikizidwa kwambiri ndi chiopsezo chowonjezeka cha kunenepa kwambiri komanso mtundu wa 2 shuga (,).

Ngati mukufuna kusankha zakumwa zabwino mukamadya panja, khalani pamadzi kapena tiyi wopanda mchere.

17. Sankhani Magawo Aang'ono A Mowa Ndi Ochepetsa Opanda Kalori

Kumwa mowa kumatha kuwonjezera ma calorie ambiri pachakudya chanu.

Kuchuluka kwa zopatsa mphamvu zakumwa zoledzeretsa kumasiyana kutengera mphamvu ya mowa ndi kukula kwa chakumwa.

Mwachitsanzo, kapu yayikulu ya vinyo wofiira, yomwe ili pafupifupi 1 chikho (250 ml) ndi 13% mowa mwa kuchuluka, imatha kuwonjezera makilogalamu 280 pachakudya chanu. Ndizofanana ndi chokoleti cha Snickers.

Ngati mukufuna kusangalala ndi chakumwa, mutha kuchepetsa mafuta owonjezera poyitanitsa magawo ang'onoang'ono, monga kapu yaying'ono ya vinyo.

Ngati mumamwa zakumwa zosakanikirana ndi mizimu monga gin, vodka kapena whiskey, yesetsani kusakaniza mzimuwo ndi chakumwa chakumwa m'malo mwa chakumwa chotsekemera ndi shuga kapena msuzi wa zipatso.

18. Pita Msuzi Wopangidwa Ndi Phwetekere Kupitilira Omwe Amamwa Okoma

Sankhani msuzi wa phwetekere kapena ndiwo zamasamba m'malo otsekemera kapena tchizi kuti muthandize kudula mafuta ndi mafuta omwe mumadya.

Aonjezeranso masamba ena athanzi ku zakudya zanu.

19. Samalani Kuti Muzinena Zaumoyo

Malembo azakudya amatha kupita kumamenyu odyera. Mutha kuwona chakudya chotchedwa "paleo," "chopanda gluteni" kapena "chopanda shuga."

Zolemba izi sizitanthauza kuti kusankha ndi koyenera. Shuga wowonjezera komanso mafuta amatha kubisidwa muzakudya izi kuti ziwoneke bwino.

Ngakhale makeke ndi maswiti otchedwa "wopanda shuga" atha kukhala ndi shuga "wachilengedwe" wowonjezera. Izi ndizowonjezera shuga - sikuti ndi gome kapena shuga wambiri wa chimanga wa fructose mwachizolowezi yemwe amagwiritsidwa ntchito m'makeke ndi maswiti.

Mwachitsanzo, timadzi tokoma timapezeka m'zakudya "zathanzi", koma ndiwopanda thanzi mofanana ndi shuga wamba, kapena kupitilira apo.

Kuti mutsimikizire, werengani mafotokozedwe a menyu bwinobwino. Shuga wowonjezera amatha kubisala m'malo ambiri. Mukakayikira, funsani seva yanu.

20. Ganizirani Zakudya Zanu Zonse

Padzakhala nthawi yomwe mungafune kudya chakudya chomwe mumakonda kwambiri osadandaula kuti ndi chopatsa thanzi kapena ayi.

Kusinthasintha zakudya ndi zakudya zomwe mumasankha kumalumikizidwa ndi thanzi komanso kasamalidwe kabwino (,).

Ndizothandiza kuganizira momwe chakudya chimakwanira pazakudya zanu zonse.

Ngati mukutsata nthawi yoyenera kudya, pitirizani kudzichitira nokha. Kusangalala nthawi zina kumatha kukhala kothandiza pamoyo wanu.