4 Zolakwa Zakudya Zomwe Zimakudwalitsani

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Malinga ndi kunena kwa bungwe la American Dietetic Association (ADA), anthu mamiliyoni ambiri amadwala, pafupifupi 325,000 amagonekedwa m’chipatala, ndipo pafupifupi 5,000 amafa chaka chilichonse ndi matenda obwera chifukwa cha zakudya ku United States. Nkhani yabwino ndiyakuti imatha kupewa. Tsukani zizolowezi 5 zopanga majeremusi izi kuti mupewe kukhala owerengera!

1. Kuviika kawiri. Malinga ndi kafukufuku wa ADA, anthu 38 pa 100 aliwonse aku America amavomereza "kuthira kawiri," njira yotsimikizika yosamutsira majeremusi m'mbale ya salsa kapena kuviika ndikugawana ndi abale anu komanso anzanu.

Yankho: Aliyense amwe supuni imodzi yoviika m'mbale imodzi m'malo modyera m'mbale imodzi.

2. Osasamba zokolola asanadule. Mukadula zakudya zotsuka monga avocado, sikwashi, chinanazi, zipatso, kapena vwende musanadule chifukwa simudya khungu lakunja, mutha kukhala kuti mukusamutsa mabakiteriya obisika kuchokera kumtunda mpaka kulowa pakati pa chipatsocho, kuipitsa gawo lomwe amadya.

Yankho: Ingoganizirani kuti pali mabakiteriya pamwamba ndikusamba zakudya zonse zatsopano zomwe mungadye, makamaka ngati sizingaphikidwe kuti muphe mabakiteriya obisika.

3. Choyamba kugula zakudya zosachedwa kuwonongeka. Kodi gawo la zakudya kapena mkaka ndi malo anu oyamba kugulitsa? Ngati ndi choncho, mwina mukuyika zakudya zija "m'dera lowopsa" (40-140 madigiri F) motalikirapo kuposa zomwe zimalimbikitsa, zomwe zimalimbikitsa kukula kwa bakiteriya.

Yankho: Gulani zinthu monga mkaka ndi nyama yatsopano ndikutha kuziyika pafupi ndi zakudya zowundana m'galimoto yanu.

4. Kudikira musanazike mufiriji.. Pafupifupi anthu anayi mwa asanu ophika kunyumba amaona kuti n’koyenera kudikira mpaka zakudya zitazizire asanaziike m’firiji, koma zoona zake n’zakuti zimenezi n’zoona. Chakudya chotsalira kwakanthawi kochepa chimatha kubereka mabakiteriya, ndipo ngakhale firiji imachedwetsa kukula, siyipha mabakiteriya. Kafukufuku omwewo a ADA omwe atchulidwa pamwambapa, 36 peresenti ya anthu amavomereza kuti adya pizza yotsala usiku watha… ngakhale ikadalibe firiji!

Yankho: Nthawi zonse ikani zotsalira mukangomaliza kuphika kapena kudya. Kuyeserera kapena kuyesa kulawa sikugwira ntchito chifukwa simukuwona, kununkhiza, kapena kulawa mabakiteriya omwe angakudwalitseni.

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