Kuvomereza Kwachakumwa: Momwe Ndinasiyira Chizolowezi Changa

Zamkati

• Onaninso za

Ndife dziko losangalala zokhwasula-khwasula: Anthu 91 pa 100 alionse aku America amadya zokhwasula-khwasula kapena ziwiri tsiku lililonse, malinga ndi kafukufuku waposachedwapa wochokera ku kampani yapadziko lonse ya zidziwitso ndi zoyezera, Nielsen. Ndipo sikuti nthawi zonse timakhala tikudya zipatso ndi mtedza. Amayi omwe adafufuzidwayo anali osavuta kudya maswiti kapena makeke, pomwe amuna amakonda zokoma zamchere. Zowonjezereka: Azimayi adanenanso kuti amadya kuti athetse nkhawa, kunyong'onyeka, kapena chifukwa chodzisangalatsa - zifukwa zitatu zomwe sizikugwirizana ndi zakudya kapena njala.

Nditawerenga ziwerengerozi, sindinadabwe. Monga mkonzi wazakudya pano Maonekedwe, Ndimamva za zokhwasula-khwasula zatsopano tsiku lililonse. Ndimayesanso kuyesa-zambiri mwa iwo! Izi zikhoza kufotokoza chifukwa chake posachedwapa ndapeza kuti ndinali mbali ya ziwerengero zomwe ndinali kuwerenga: gawo limodzi mwa magawo asanu a amayi akudya katatu kapena kanayi patsiku. Ngakhale ndikudziwa kuti zokhwasula-khwasula zitha kukhala zopindulitsa pakudya zakudya zopatsa thanzi (zimakulepheretsani kuti mukhale ndi njala kwambiri ndipo mutha kuzigwiritsa ntchito kuti mupeze michere yomwe mwina simunaphonyepo pachakudya), sindinakonde zokolola kapena mapuloteni. Nthawi zambiri ndinkadya chilichonse chomwe chinali mu tebulo lodyera-muofesi (lomwe lili (pang'ono) lomwe limapezeka kuseli kwa desiki yanga.

Chifukwa chake nyengo ya tchuthi isanakwane, ndidaganiza zopeza zikhalidwe zanga ndipo ndidamuyimbira Samantha Cassetty, RD, wachiwiri kwa purezidenti wazakudya ku kampani yodyetsa ya Luvo. Umu ndi m'mene adandithandizira kuyambiranso zizolowezi zanga.

Akamwe zoziziritsa kukhosi Strategically

Ndinkadya pang'ono pang'ono kotero kuti nthawi zambiri sindinkakhala ndi njala ya chakudya chamadzulo! Upangiri wake? "Kamwetulira mwanzeru." Pomwe ananena kuti zakudya zopakidwa bwino ndizosankha mwanzeru kuposa makina amtundu uliwonse, sangasinthe zakudya zonse. Kukonzekera: RIdyani zolemba, ndipo fufuzani tirigu wathunthu kapena tchipisi tokometsera nyemba, ndipo yang'anani mipiringidzo yochepera magalamu 7 ya shuga wowonjezera. (Yesani izi 9 Smart Smart Swaps ya Thupi Labwino.)

Kubwezeretsa Chakudya Cham'mawa

Cassetty anandiuza kuti chosowa changa cha tsiku ndi tsiku cha akamwe zoziziritsa kukhosi m'mawa (kapena ziwiri!) zikutanthauza kuti sindimatsatira kulimbitsa thupi kwanga m'mawa ndi chakudya chokwanira chokwanira. "Muyenera kupita maola ochepa pakati pa kadzutsa ndi nkhomaliro osamaliza njala," adatero. Anandipatsa mfundo za chipatsocho pa oatmeal yanga yatsiku ndi tsiku, koma adati ndimafunikira mapuloteni ochulukirapo kuti chikhale chokhalitsa. Kukonzekera: kuphika ndi mkaka wopanda mafuta kapena soya (mapuloteni 8 magalamu pa kapu) ndikuwonjezera mtedza. Zosavuta mokwanira. (Ndikadayesanso imodzi mwa 16 Maphikidwe a Oatmeal.)

Kulongedza Chakudya Chamadzulo Sikokwanira

Ndili ndi "mapulogalamu akuluakulu" pachakudya changa chamasana pazifukwa ziwiri: Ndimanyamula kuchokera kunyumba ndipo ndimaphatikizanso ziweto zambiri ndikumanga mapuloteni. Koma ndinataya mfundo poganiza kuti ndikhoza kupeza kuchokera ku nkhomaliro mpaka chakudya chamadzulo popanda china chilichonse. "Tiyeni tiyang'ane nazo, muli ndi njala masana ndipo sizosadabwitsa chifukwa mwina patha maola angapo kuchokera chakudya chanu chomaliza," adatero Cassetty mu imelo. "Njala yotopa, yotopa, yanjala ndi yomwe tikuyesera kupewa." (Ameni.) Kukonzekera: kuponya ndodo ya tchizi ndi makeke ambewu kapena yogati yachigiriki ndi zipatso zina m’chikwama changa chamasana pamene ndinazinyamula.

Zotsatira

Ndili ndi malangizo a Cassetty, ndinapita kukagula zinthu, ndikusunga mkaka wa soya, thumba la tchizi lomwe ndinkapeza m'mabokosi anga a pulayimale, komanso paketi yowoneka bwino ya Ryvita crackers. Kenako, ndinayesa upangiri wake. Njira ya oatmeal (makamaka) idagwira ntchito. M'mimba mwanga simunkalira pofika masana, koma nthawi zina ndinkakhala mozemba n'kuyamba kudya chakudya chamasana. Ndinaganiza kuti zinali bwino-zimangotanthauza kuti ndikadakhala ndikudya nkhomaliro yamasana pang'ono. Koma kukhala ndi china chake pomwe tebulo lodyera linayamba kuitana dzina langa kunatsimikiza. M'malo molimbana ndi chosowacho chamasana, ndidavomereza ndekha kuti ndili ndi njala chabe - ndipo ndiyenera kudyetsa njalayo. Zikumveka zosavuta, koma pakatha tsiku lokhutira kwambiri, ndikosavuta kudzilonjeza kuti udzakhala "wabwino" tsiku lotsatira. Panalibe chifukwa chodzikanira ndekha chakudya pakati pa nkhomaliro ndi chakudya chamadzulo, mwina, ndi zifukwa zambiri zodyera chakudya chopatsa thanzi, chokonzekera.

Ponena za nthawi ya chakudya chamadzulo, sindinali wolusa pambuyo pa ntchito-ndipo zinali bwino. "Ndi bwino kumvera zomwe thupi lako likunena kusiyana ndi kudya mwamwambo chifukwa nthawi ili 7 koloko," adatero Cassetty. Kotero ine ndinamamatira ku saladi zanga zazikulu za nkhomaliro ndi chakudya chamadzulo chopepuka, ndipo ndinatcha kuyesako kukhala kopambana.

Ino nkaambo nzi ncotweelede kubikkila maano kucibbadela? Mwamtheradi-koma osati kawiri patsiku osati chifukwa sindidya chakudya cham'mawa ndi chamasana.

Onaninso za