Dziwani zomwe mungadye kuti musanenepe (Osakhala ndi njala)

Zamkati

• 1. Momwe mungasankhire bwino mbale yayikulu
• 2. Msuzi wabwino kwambiri ndi uti
• 3. Chakumwa chabwino kwambiri ndi chiyani
• 4. Mchere wabwino
• 5. Zosankha zabwino kwambiri
• 6. Malangizo oti musachite mopitirira muyeso mukamadya kunja

Kudya bwino komanso wathanzi kunja kwa nyumba, kukonzekera kosavuta kuyenera kusankhidwa, kopanda msuzi, ndipo nthawi zonse kumaphatikizapo saladi ndi zipatso pazakudya zazikulu. Kupewa malo odyera okhala ndi zodzikongoletsera komanso kudzipangira komanso kugawana maswiti, ndi njira zabwino zopewera zopatsa mphamvu, zomwe ndizofunikira kwambiri kupewa "yo-yo zotsatira" mutatha kuonda ndi chakudya chomwe mwakonza.

1. Momwe mungasankhire bwino mbale yayikulu

Chakudya chachikulu choyenera chiyenera kukhala ndi izi:

• Mapuloteni: amakonda nsomba ndi nyama zowonda, monga nkhuku ndi Turkey. Kuti muchepetse mafuta opatsa nyama, muyenera kuchotsa zikopa ku nkhuku ndi nsomba ndi mafuta owoneka munyama, kuphatikiza pakupewa zakudya zokazinga ndi buledi;
• Zakudya Zamadzimadzi: mpunga, Zakudyazi kapena mbatata;
• Legume: nyemba, chimanga, nandolo, nandolo kapena soya;
• Saladi: amakonda kupatsidwa saladi wosaphika ndipo, ngati kuli kotheka, idyani saladiyo musanayambe maphunziro ake, chifukwa amachepetsa njala ndikuwonjezera kukhuta.

Ndikofunikanso kupewa kuwonjezeranso mavitamini mu saladi, monga mayonesi, komanso kuti musawonjezere zakudya zina monga nkhanu, maolivi ndi toast zazing'ono.

Vidiyo yotsatirayi imapereka malangizo amomwe mungathetsere kudya kwanu:

2. Msuzi wabwino kwambiri ndi uti

Zosankha zabwino kwambiri za msuzi ndi msuzi wa phwetekere, vinaigrette ndi msuzi wa tsabola, popeza ali ndi mavitamini odana ndi okosijeni komanso amawonjezera zonenepetsa m'mbale. Msuzi wokhala ndi kirimu wowawasa ndi tchizi ayenera kupeŵa.

3. Chakumwa chabwino kwambiri ndi chiyani

Makamaka, imwani madzi, chifukwa angakuthandizeni kudzaza m'mimba mwanu ndikukwaniritsa chikhumbo chanu chomwa madzi akudya popanda kuwonjezera zopatsa mphamvu. Njira zina zathanzi ndi timadziti tosakaniza ndi tiyi wa iced. Zakumwa zachilengedwe ziyeneranso kukondedwa, popeza zopangidwa ndi mafakitale zili ndi utoto ndi zotetezera zomwe zitha kukhala zowopsa m'thupi mukamamwa kwambiri.

4. Mchere wabwino

Mchere wabwino ndi zipatso. Kuphatikiza pa kukoma kokoma, zipatso zimapangitsa kuti mavitamini ndi michere ikhale yabwino komanso yothandiza kuti chimbudzi chiziyenda bwino ndikuthandizira kugwirira ntchito bwino kwa thupi. Ngati chilakolako cha maswiti sichitha, nsonga yabwino ndikugawana mchere ndi wina.

5. Zosankha zabwino kwambiri

Mukamapanga zokhwasula-khwasula kunja kwa nyumba, sankhani zipatso zokhathamira zipatso, masaladi azipatso, ma jeli, timadziti tamtundu wachilengedwe kapena yogati ndi nthanga monga oats ndi fulakesi. Ngati mukufuna china chake, mkate wokhala ndi batala kapena tchizi woyera ndi letesi ndiye chisankho chabwino kwambiri. Ngati zakudya zabwino ndizo njira yokhayo, muyenera kukonda zomwe zophikidwa mu uvuni ndikupewa kukazinga ndi kuphika. Onani zitsanzo zambiri za zokhwasula-khwasula zosavuta komanso zosavuta komanso:

6. Malangizo oti musachite mopitirira muyeso mukamadya kunja

Malangizo ena abwino oti musadye kwambiri, kumwa ma calories kuposa momwe mungafunire, ndi awa:

• Musapeze ma calories kuchokera pazomwe simukuzikonda. Mwachitsanzo, ngati simukukonda soseji, osayiika m'mbale yanu chifukwa choti ikuwoneka bwino kapena chifukwa chakuti wina wanena kuti soseji wa mu lesitilanti imeneyi ndi yabwino;
• Mu pizzeria, wina ayenera kupewa m'mphepete modzaza, chakudya chowonjezera ndi zonunkhira zomwe zimabweretsa nyama yankhumba ndi soseji, popeza ndi magwero a caloric omwe angasinthidwe ndi zinthu zathanzi, monga bowa ndi zipatso;
• Pitilizani ndi mzere wodzifunira, kotero kuti anzanu sangakukhudzeni pazisankho zawo;
• M'malo odyera achi Japan, muyenera kupewa mitundu yokonzekera, monga hot roll, guiozá, tempura;
• Muyenera kuyesa kutenga zokhwasula-khwasula kunyumba, chifukwa izi zimakupangitsani kukhala kosavuta kupanga chisankho chabwino ndikupewa zokopa zodyerako.

Ndikofunikanso kupewa zakudya zopangidwa ndi mafakitale okonzeka, chifukwa ali ndi zinthu zambiri zotetezera komanso zopatsa thanzi, zomwe zimatha kuyambitsa matumbo komanso khansa.

Komanso phunzirani momwe mungaletse kunenepa mukamayenda: