Njira 6 Zosungira Ndalama (ndi Kusiya Kuwononga!) Zakudya

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Ambiri aife ndife okonzeka kugwiritsa ntchito kobiri yokongola kuti tipeze zipatso zatsopano, koma zimapezeka kuti zipatso ndi ndiwo zamasamba zitha kukuwonongerani Zambiri pamapeto pake: Anthu aku America amavomereza kutaya pafupifupi $ 640 chaka chilichonse, malinga ndi kafukufuku watsopano wa American Chemistry Council (ACC). Choyipa chachikulu, mwina tikungoganiza zotsika, popeza ziwerengero zaboma la U.S. (Onani Malangizo Othandizira Kusunga Ndalama Kuti Mukwaniritse Ndalama.)

ACC idasanthula akulu 1,000 ndipo idapeza kuti 76 peresenti ya mabanja akuti amataya zotsala kamodzi pamwezi, pomwe theka zimawataya sabata iliyonse. Ndipo 51% amavomereza kuti adaponya chakudya chomwe adagula koma osagwiritsapo ntchito.

Ngakhale kuti izi zikuwoneka zowononga kwambiri-ndipo ndizoonadi ngati mudya zakudya zathanzi, mwachiwonekere mukugula zipatso ndi ndiwo zamasamba zomwe sizingayende bwino ngati mutasiya kuphika kapena kuzigula pasadakhale.

Ambiri aife timayesa ndikuchepetsa kuwononga chakudya (kuchuluka kwa 96 peresenti, malinga ndi kafukufukuyu). Koma zikuoneka kuti tikugwetsabe kusintha kwakukulu mu zinyalala ngakhale titayesetsa.

Ndiye mungasunge bwanji ndalama ndikuchepetsa zinyalala zomwe mukukankhira m'malo otaya zinyalala? Pongoyambira, gwiritsani ntchito zotsalazo m'malo moziponya. (Yesani Njira 10 Zokoma Zomwe Mungagwiritsire Ntchito Zotupitsa Zakudya.) Koma mutha kugulanso ndikusunga mwanzeru. Nazi njira zisanu ndi imodzi.

1. Lembani Mndandanda

Kulemba mndandanda wa golosale sikovuta, koma muyenera kupyola yogurt yachi Greek ndi mazira omwe mwangogwiritsa ntchito. Lamlungu, konzekerani zakudya zanu zambiri (kapena zonse, ngati mukulakalaka) ndipo pangani mndandanda wa golosale wa zomwe mungagule komanso kuchuluka kwake, akutero akatswiri azakudya olembetsa Tammy Lakatos Shames ndi Lyssie Lakatos, omwe amadziwika kuti The Nutrition. Amapasa. Mukakhala m'sitolo, tsatirani mndandanda wanu. Kugula zinthu mopupuluma kumatha kubweretsa chakudya chochulukirapo chomwe chili mufiriji yanu kudikirira kuti chisachitike, akuwonjezera.

2. Sinthani Maphikidwe

Lembani Monga, mverani: Simuyenera kutsatira njira iliyonse ndendende. M'malo mwake, kumamatira pazomwe zimapangidwazo nthawi zambiri kumabweretsa chidwi pazinthu zomwe mungagwiritse ntchito kamodzi, atero a Jeanette Pavini, katswiri wazakusunga wa Coupons.com. Pali cholowa m'malo mwazinthu zonse, chifukwa chilichonse chomwe mulibe m'manja mwanu, mutha kukhala ndi Google ndikupeza njira ina, akutero. Sikuti izi zingokulepheretsani kuwononga ndalama pazinthu zatsopano zomwe simudzakhudzanso, komanso mutha kugwiritsanso ntchito chakudya chomwe chili kale mu furiji yanu kapena malo omata omwe sangakhale oyipa. (Yambani ndi Bwino Kuposa Batala: Njira Zapamwamba Zamadzimadzi.)

3. Sungani Pambewu Zouma

Mbewu ndi nyemba zouma ndi njira yotsika mtengo yowonjezerera mapuloteni ofunikira ndi fiber muzakudya zanu-kuphatikiza, zimatha mpaka chaka ngati zitasungidwa bwino, akutero Sara Siskind, mlangizi wovomerezeka wazaumoyo komanso woyambitsa kampani yophika bwino ya Hands on Healthy. Gulani mbewu zochuluka kuti musunge ndalama, kenako muzizitsanulira mu chidebe chothina mpweya. Sungani izi m'malo amdima ozizira nthawi yonse yozizira ndikuziyika mufiriji nthawi yotentha, zomwe zithandizira kutalikitsa moyo wawo, akuwonjezera.

4. Pewani Kupanga Zambiri

Kugula katoni ya tomato kungawoneke ngati kukupulumutsirani ndalama, koma ngati mukufunikiradi imodzi kapena ziwiri, ndiye kuti zokolola zowonongeka sizilinso zopindulitsa, akutero Nutrition Twins. Izi ndi zoona makamaka ngati mukuphikira imodzi, ndiye kuti nthawi zonse muyenera kuthyola phwetekere imodzi pa mpesa ndikusiyira wina kuti agule.

5. Ganizirani Kugula Zipatso Zodulidwa Kale

Inde, zotengera za strawberries zisanadulidwe, chinanazi, ndi mango zimawoneka ngati zong'ambika pomwe mutha kugula zipatso zowirikiza kawiri pamtengo womwewo. Koma kuchapa, kusenda, ndi kusenda zipatso zonse kumatenga nthawi yambiri, zomwe zingapangitse kuti musiye kudya chipatsocho mpaka chiwonongeke, akutero Siskind. Zosankha zisanadulidwe zitha kukhala zotsika mtengo, koma nthawi yopulumutsa itha kukhala yofunika ngati mungadye.

6. Gulani Achisanu

Ambiri aife timadziwa kupewa chakudya chamchere cholemera kwambiri cha sodium, koma izi ndizowona chakudya. "Zokolola zowuma zimakhala ndi thanzi labwino monga momwe zilili zatsopano chifukwa zokolola zimathyoledwa ndikuziunda nthawi yomweyo, zomwe zimapangitsa kuti zakudya zikhale bwino," akufotokoza Shames ndi Lakatos. Zokolola zowuzidwa ndizopanda ndalama zambiri (mutha kutenga ma 12-ounce thumba la raspberries owunda pamtengo wofanana ndi ma ounces 6 atsopano). Kuphatikiza apo, akuwonjezera kuti, zokolola zowuma zimakupatsani mwayi wolumikizana ndi atsikana osakonzekera usiku popanda kuda nkhawa kuti masamba akuwonongeka mu furiji. (Ndipo onani Zakudya 10 Zopakidwa Zomwe Zili Zathanzi Modabwitsa.)

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