Njira Zosavuta Zoyendera "Kuwala"

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Ngati kuwerengera mozungulira buku lazakudya komanso buku lowerengera ma calorie si lingaliro lanu lothawirako maloto, yesani malangizowa kuchokera kwa Cathy Nonas, RD, wolemba Onetsani Kulemera Kwanu.

1. Paketi mapuloteni
   Chepetsani njala yanu mwa kusunga shuga m'magazi anu. Sungani mphamvu (imodzi yokhala ndi mapuloteni osachepera 10 ndi ma 3grams a fiber) kuti mupitirizebe ngati mwakhazikika pa phula kapena mukuyenda. "Sankhani kukoma komwe mumakonda koma osakonda, kuti musadye chifukwa chotopa," akutero Nonas.
2. Penyani koloko
   Amayi ambiri amakhala kuti amadya nthawi yochulukirapo yopitilira nthawi, amafikira ma carb osakira ngati chakudya ndikudya zina. Dzichepetseni pakudya katatu ndi zokhwasula-khwasula pang'ono, ndipo yesetsani kulumikizana ndi nthawi yakudya komwe mukupita posachedwa. Mwachitsanzo, ngati chakudya cham'mawa chimaperekedwa kwa ndege koma ikhala masana mukamatsika, mungafune kudumpha chakudya cham'ndege ndikudya nkhomaliro mukafika.
3. Khalani osankha
   Dzipatseni nokha kusinthasintha chakudya chomwe mumawasamalira, kenako ndikupangitsani ena kupanga, akulangiza Nonas. Ngati nthawi zambiri mumadya chakudya chamadzulo cham'malesitilanti, mumamatira ku yogurt ndi chimanga mu thea.m. ndikukhala ndi saladi yayikulu nkhomaliro.
4. Sip mwanzeru
   Zimayesa kugunda nthawi iliyonse yachisangalalo, koma mowa umapangitsa chidwi chanu ndikuchepetsa kudziletsa, kotero mutha kukulitsa kwambiri. Pitani kosavuta pakumwa zakumwa za ambulera masana, ndi kuyitanitsa mango margarita ndi chakudya cham'mbuyomu.

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