Funsani Dokotala Wodyetsa: Momwe Mungagwiritsire Ntchito Mapulogalamu Ochepetsa Thupi Mukamadyerera

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Q: Ndimagwiritsa ntchito pulogalamu kutsatira chakudya changa. Kodi ndimayesa bwanji zopatsa mphamvu pazakudya zakulesitilanti kapena china chomwe munthu wina waphika?

Yankho: Mukunena zowona kuti mukudandaula za kuthekera kwanu kolemba ndi kutsata zakudya zanu kutali ndi kwanu-malinga ndi United States Departure of Agriculture (USDA), tsopano timadya zopitilira 40 peresenti ya chakudya chathu kutali ndi kwathu. Ambiri mwa makasitomala anga amadya nthawi zambiri, ndipo ambiri aiwo amayang'anira kudya kwawo pamapulogalamu apakompyuta (ndimakonda kupangira MyFitnessPal). Izi ndi zomwe ndimawauza pakutsata zakudya zomwe zili panjira.

Gwiritsani ntchito App yokhala ndi Database Yamphamvu

Mapulogalamu azakudya zabwino ali ndi nkhokwe zolimba kwambiri zopitilira zomwe database ya USDA ili ndi zopereka zambiri zamalonda. Samalani ndi 'zowonjezera zowonjezera,' popeza zinthuzo zimakhala ndi zolakwika zosayembekezereka komanso zolakwika. (Dziwani zambiri za Njira Yoyenera Yogwiritsira Ntchito Mapulogalamu Ochepetsa Kuwonda.)

Simukhala Wangwiro Ndipo Ndizo Zabwino

Mukamadya kunja (kulesitilanti, poyenda, kapena kunyumba kwa wina), pali zosintha zambiri pamasewera zomwe simungathe kuwongolera (monga, amagwiritsa ntchito kwambiri kapena mafuta pang'ono akamaphika? Kapena , mu msuziwu ndi chiyani?). Yesetsani kulingalira za magawo ndikuphwanya chakudya ku zigawo zake. Mapulogalamu ambiri azakudya amakhala ndi miyeso yowoneka bwino yazakudya, monga chikho chimodzi cha bere la nkhuku yophika m'malo mwa ma ola 4 a chifuwa cha nkhuku. Izi zitha kukhala zosavuta kuyerekezera. Gwiritsani ntchito izi kuti mupindule kuphatikiza chakudya chomwe mukudya chimodzi mwa nthawi.

Limbikitsani Kutsika

Kuti muwerengere zotsalira zotsika komanso zomwe sizinapezeke, ndikulimbikitsani kuti muganize mbali yotsika ya kalori yanu komanso kudya kwama macronutrient. Ambiri mwa ma calorieswa amachokera ku mafuta, chifukwa mafuta ndiye chinthu chophweka kuwonjezera pa chakudya komanso chinthu chovuta kwambiri kuyesa kudziwa poyang'ana mbale. Patsiku lililonse, mwina mudzaphatikiza kapena kuchotsani 10 peresenti, masiku omwe mumadya kwambiri, cholinga chanu musakhale 10 peresenti.

Chitani Ntchito Yanu Yakunyumba

Malo ambiri odyera amapereka ma menyu apa intaneti ndipo ena ali ndi zakudya pa intaneti. Chitani homuweki yanu pa intaneti musanadye. Mutha kudziwa zambiri zamomwe mungasankhe pazakudya ndi zakudya zawo mopanda zovuta, zomwe zingakupulumutseni zovuta zakuwatsata ndikutsata zomwe mukudya pakadali pano. (Kapena yesani izi 15 Zakudya Zakudya Zakudya Zakudya Zachikhalidwe Zomwe Mungathe Kuitanitsa Nthawi Zonse.) Mwamwayi, zikhala zosavuta kudya mosamala, chifukwa a FDA ali ndi malangizo atsopano olembera zakudya omwe angafune maunyolo odyera okhala ndi malo 20 kapena kupitilira apo. ndikupatseni chidziwitso cholembedwa chazakudya mukafuna. M'malo ambiri, pa intaneti ndiyo njira yosavuta yofalitsira uthengawu. Izi ndizonso zosavuta kwa inu pamene mukukonzekera pasadakhale.

Chofunika ndichakuti muchite zomwe mungathe ndi zomwe muli nazo. Ngati mwatuluka pang'ono, ndibwino kuposa kuponya thaulo ndikungodya chilichonse chomwe mungafune osaganizira zomwe mumadya kapena cholinga chanu. Sungani malangizo awa anayi, ndipo yesetsani kukhala osasinthasintha momwe mungathere.

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