Kusankha Chakudya Cham'mawa Chakudya Chabwino

Zamkati

• Chakudya cham'mawa ndichofunikira kwambiri patsikuli (tonse titha kuvomerezana pa izi), koma kupeza zakudya zodyera chakudya cham'mawa ndizovuta kwambiri.
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Chakudya cham'mawa ndichofunikira kwambiri patsikuli (tonse titha kuvomerezana pa izi), koma kupeza zakudya zodyera chakudya cham'mawa ndizovuta kwambiri.

Mbewu ndi imodzi mwazakudya zosavuta kuponyera palimodzi, koma imatha kunyamulidwa mu shuga, mafuta, ndi ma carbs, kuthana ndi cholinga chofuna kudya athanzi palimodzi.

Chakudya cham'mawa ndi chakudya chofunikira kwambiri patsiku (tonse titha kuvomereza izi), koma kupeza zakudya zam'mawa zachangu komanso zathanzi ndiye vuto lenileni.

Cereal ndi chimodzi mwazakudya zosavuta kudya m'mawa, koma zimatha kulowetsedwa mu shuga, mafuta, ndi ma carbs, kulepheretsa cholinga chofuna kudya zathanzi palimodzi.

Izi ndi zomwe muyenera kuyang'ana kuti tilekanitse zabwino, zoyipa, komanso zonamizira pa chimanga "chopatsa thanzi".

1. Werengani Pakati pa Mizere

Osangogwera mabokosi okhala ndi mawu osokeretsa ngati "shuga wopanda pake." Chifukwa choti mankhwala akuti adachepetsa shuga kapena mafuta, sizitanthauza kuti ndi imodzi mwambewu yathanzi. Onetsetsani kuti muwerenge mosamalitsa zaumoyo.

2. Fufuzani Mbewu Zathunthu

Njere ziyenera kukhala chinthu choyamba pamndandanda wazowonjezera - ngati sichoncho, mwina simukuzifuna. Yang'anani chimanga chokhala ndi mbewu zonse, kudzitamandira magalamu 7 kapena kupitilira apo (muyenera kukhala ndi 25 mpaka 30 magalamu patsiku). Nawa ochepa oti ayesere: Njira Yachilengedwe, Kashi GoLean, Fiber One.

3. Shuga ndi Adani. Sankhani Zakudya Zochepa Zakudya

Samalani ndi shuga. Yang'anani chimanga chochepa cha shuga ndi 5 magalamu a shuga pa kutumikira kapena kuchepera. Kumbukirani kuti chimanga chokhala ndi zipatso zouma chimakhala ndi shuga wachilengedwe ndipo motero chimakhala ndi kuchuluka kwakukulu. Olakwira kwambiri? Zipatso Zazipatso ndi Apple Jacks.

4. Chotsani Mafuta Okhuta

Mafuta okhutira ndi cholesterol samapezeka pachakudya chanu cham'mawa! Yang'anani maso anu-musatenge mabokosi aliwonse okhala ndi mafuta opitilira 2 magalamu, ndipo simukufuna chilichonse chokhala ndi mafuta osinthika. Malingana ndi American Heart Association, mafuta opatsirana ayenera kupanga zosakwana 1 peresenti ya mafuta anu tsiku lililonse (omwe ndi ochepera magalamu awiri patsiku).

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