Idyani Kumanja: Zakudya Zathanzi Zosayamikiridwa

Zamkati

• Onjezerani zakudya zamasamba zokoma ndi zopatsa thanzi kumtima wanu zakudya zathanzi.
• "Masamba amakoma kwambiri blah ndikazipanga ndekha kunyumba."
• Zakudya Zabwino Pazakudya Zosavuta Zosavuta
• Munanena kangati izi? "Ndikulakalaka ndikadakhala ndi nthawi yophika zakudya zathanzi, koma kutenga ndi chinthu chokhacho chomwe chimagwira ntchito ndi misala yanga."
• Sangalalani Zakudya Zopatsa thanzi Za Ana
• Mukufuna kudya zakudya zabwino. Zowonadi, mumatero, koma mumatha kunena kuti, "Sindingathandize kudya maswiti ndi tchipisi. Ndimazisungira ana anga."
• Derailing mtima wanu zakudya wathanzi ndi mchere wambiri? Onani mawonekedwe maupangiri azakudya zazakudya zochepa zonenepetsa zomwe zimachiritsa kukhumbako.
• Mukudziwa kuti zipatso ndi ndiwo zamasamba ndizofunikira kwambiri pazakudya zanu zathanzi, koma zimakhala zoyipa musanapeze mwayi wodya. Chikuchitika ndi chiani?
• Ndikufuna chokoleti !!! Ngati mungathe kumvetsetsa momwe akumvera, pezani zakumwa zozizilitsa kukhosi zochepa zomwe zingakwane mu mtima wanu wonse zakudya zopatsa thanzi.
• Chokoleti choyera ndiye njira yomwe mungapitire mukalakalaka zakudya zopatsa thanzi zochepa.
• "Ndine wokonda carb kwathunthu." Ngati izi zikumveka bwino, mumakonda izi zokhudzana ndi ma carbs ndi mapuloteni athanzi komanso momwe zimakwanirirana ndi chakudya chanu chopatsa thanzi.
• Mukudziwa kuti nsomba ndi zabwino pazakudya zanu zopatsa thanzi, koma simunapeze maphikidwe a nsomba athanzi omwe amasangalatsa kukoma kwanu.
• Maphikidwe abwino a nsomba:
• "Ndadwalitsa kwambiri m'mawa kuti ndinyamule chakudya chamasana chantchito."
• "Ndikudziwa kuti ndiyenera kuphunzira kuwonjezera michere mumtima mwanga zakudya zopatsa thanzi, koma m'mimba ndimakwiya ndikamadya zakudya zamafuta ambiri."
• Onaninso za

Onjezerani zakudya zamasamba zokoma ndi zopatsa thanzi kumtima wanu zakudya zathanzi.

Kodi chikukulepheretsani kudya chiyani? Mwinamwake ndinu otanganidwa kwambiri kuti musaphike (ingodikirani mpaka mutamva malangizo athu a zakudya zosavuta!) kapena simungathe kukhala popanda maswiti. Ziribe kanthu kuti zifukwa zanu zosamamatira ku mtima wathanzi zakudya, akatswiri ndi kukonza yosavuta.

Simukusowa katswiri wazakudya kuti akuuzeni kuti thupi lanu limawoneka bwino ndipo limadya bwino zipatso, nyama zamasamba, mbewu zonse, ndi mapuloteni owonda. Ndizosavomerezeka. Koma ngakhale mumadziwa bwino, nthawi zambiri mumabwera ndi chifukwa china chodumpha zakudya zopatsa thanzi m'malo mwa zakudya zopanda thanzi. (M'malo mwake, gawo limodzi mwa atatu mwa achikulire amati amadya nthawi zonse kudya zakudya zopatsa thanzi m'malo mwa zopatsa thanzi, malinga ndi kafukufuku wa American Dietetic Association.) Mwina ndi nthawi yanu yopenga, zolakalaka zakupha, kapena tchuthi chodzaza mafuta zabwino zomwe amayi anu adatumiza kunyumba nanu zomwe zili zolakwa.

Koma pazovuta zilizonse zodyera, pali njira zosavuta zopezera zakudya zabwino. Tidafunsa akatswiri azakudya kuti apereke malangizo osavuta okuthandizani kupeza njira zokuthandizani kuthana ndi zovuta zomwe zimafunikira pakudya zakudya zabwino- ndikukupatsani upangiri wamomwe mungayambire dongosolo loyenera la zakudya zomwe mukufuna kutsatira tsiku lililonse, popanda zifukwa .

"Masamba amakoma kwambiri blah ndikazipanga ndekha kunyumba."

"Zolakwa zazikulu zomwe anthu amapanga pokonza ndiwo zamasamba ndi kuziphika mopambanitsa ndi kuzithira pang'onopang'ono," akutero Connie Guttersen, R.D., Ph.D., mlangizi pa Culinary Institute of America ku St. Helena, California, ndi wolemba mabuku Zakudya za Sonoma. Chifukwa chake kaya mukuwotcha, saute, kapena grill:

1. Chepetsani pang'ono nthawi yanu yophika (nkhumba ziyenera kukhalabe zonunkhira mukazichotsa pamoto).
2. Awaponyeni mu zomwe ophika amatcha "msuzi womaliza," ndi nyengo.

Kuti mupange msuzi wofulumira wa mbale zanu zamasamba, yesani vinaigrette iyi:

1. Thirani mafuta ofanana ndi azitona ndi basamu wothira supuni iliyonse ya adyo ndi mpiru.
2. Chotsani mbale yanu ndi kuwaza amondi odzola kapena mbewu za dzungu kapena zitsamba zatsopano monga cilantro, basil, kapena chives.

Kenako, zindikirani momwe mungasankhire zisankho zoyenera popanga zakudya zosavuta kudya.[mutu = Kudya takeout? Nazi zakudya zomwe mungadye pamtima pazakudya zanu zosavuta.]

Zakudya Zabwino Pazakudya Zosavuta Zosavuta

Munanena kangati izi? "Ndikulakalaka ndikadakhala ndi nthawi yophika zakudya zathanzi, koma kutenga ndi chinthu chokhacho chomwe chimagwira ntchito ndi misala yanga."

Ngati mumatero nthawi zambiri, ganizirani malangizo awa amtima wathanzi omwe angakuthandizeni kuti muphatikize zakudya zathanzi muzakudya zanu, popanda zovuta:

1. Tengani zakudya zopatsa thanzi pamaphunziro anu akulu ndikuwonjezera zakudya zofulumira kunyumba.
   Zoona zazakudya: Pamasiku omwe ma dieters amadya, amadya ma calories ena 226 ndi 10 magalamu amafuta owonjezera, malinga ndi kafukufuku wochokera ku yunivesite ya Texas ku Austin.
2. Yesani kupindika kwanzeru uku: Pitani ku golosale m'malo mwa malo odyera mwachangu. Mupeza njira zingapo zapamtima zopatsa thanzi.

Chakudya chosavuta chosankha 1: Nkhuku yophika yophika yophika yomwe imagwiritsidwa ntchito ndimasamba a tirigu wathunthu wa mphindi zisanu ndi mazira omwe mumapanga kunyumba. (Ngati muli ndi nthawi yowonongeka, gwirani masamba kuchokera ku saladi.)

Kudya kosavuta kosavuta 2: Nsomba ya salimoni yokazinga yochokera m'gawo lazakudya zokonzedwa ndi saladi yopakidwa ndi quinoa, njere ya protein yambiri yomwe yakonzeka kudyedwa pakadutsa mphindi 15.

Kudya kosavuta kosavuta 3: Kodi mumadya chakudya chopatsa thanzi ndikuyang'ana china chopepuka? "Yesani mpukutu wa tirigu wonse ndi msuzi wa msuzi wochokera ku deli counter (umakhala wocheperapo mu sodium kusiyana ndi supu yam'chitini chifukwa sufuna mchere ngati wotetezera), ndiyeno sungani masamba owonjezera kapena nyemba zamzitini kunyumba," akutero. Malia Curran, mlangizi wazakudya ku Msika wa Whole Foods.

Mfundo zokhudza thanzi: "Ingoyang'anirani ma casseroles omwe adakonzedwa kale, mbale za pasitala, ndi masaladi a mayo," akutero a Elizabeth Ward, R.D. Buku la Pocket Idiot ku Mapiramidi a Chakudya Chatsopano. "Amakonda kunyamula m'makilogalamu obisika."

Ndinu amayi otanganidwa? Ngati ndi choncho, pitirizani kuwerenga kuti mupeze malangizo othandizira ana kuti azidya zakudya zopatsa thanzi.

Sangalalani Zakudya Zopatsa thanzi Za Ana

Mukufuna kudya zakudya zabwino. Zowonadi, mumatero, koma mumatha kunena kuti, "Sindingathandize kudya maswiti ndi tchipisi. Ndimazisungira ana anga."

Zomveka bwino kwambiri? Malangizo a kadyedwe awa akuyenera kukufikitsani inu ndi banja lanu panjira yoyenera:

"Zimakhala zokopa kwa aliyense ngati mulibe zakudya zonsezi," akutero a Marilyn Tanner, R.D., katswiri wazakudya za ana ku Washington University School of Medicine ku St. "Ana anu ayenera kuti amadya zakudya zathanzi zomwezi."

Amalangiza mabanja kuti asinthe pang'onopang'ono, mochenjera kuchokera kwa omwe amawakayikira kuti azidya zokhwasula-khwasula (ma graham ophika makeke, ophika tchipisi pafupipafupi, mkaka wa chokoleti mopitilira soda - m'malo mwake, akungochotsa zokhwasula-khwasula zosapatsa thanzi ndi zakudya zopatsa thanzi zabwino kwa ana zomwe zili bwino nonse. "Ana ali ndi luso pakusintha," akutero.

Malangizo a bonasi: Kenako nthawi zina pitani kokachita nawo zinthu limodzi, monga keke yodyera limodzi kapena thumba la M & Ms pamafilimu. "Sankhani zakudya izi kukhala 'zakudya nthawi zina' zomwe mumakhala nazo paulendo wapadera wabanja, osati zinthu zomwe zimakhala m'nyumba nthawi zonse," akutero. Zakudya zolamulidwa ndi gawo limodzi, monga mapaketi a ma cookie a 100-calorie kapena maswiti akulu akulu osangalatsa, atha kugwiranso ntchito, koma pokhapokha mutayima kamodzi.

Kodi mumakonda zokhwasula-khwasula zamchere zopatsa mphamvu zochepa? Werengani![mutu = Zokhwasula-khwasula zokhala ndi mchere wambiri: pezani malangizo okhudza zakudya zomwe mumakonda.]

Derailing mtima wanu zakudya wathanzi ndi mchere wambiri? Onani mawonekedwe maupangiri azakudya zazakudya zochepa zonenepetsa zomwe zimachiritsa kukhumbako.

Malangizo a thanzi: Osadandaula za kuwaza kwa mchere komwe mumayika pa mbatata yanu yophika kapena m'mbale ya popcorn yopangidwa ndi mpweya. Ingoyesetsani kupewa phiri la mchere lobisika muzakudya zokonzedwa komanso zodyera.

Mfundo zokhudza thanzi: Mchere wazakudya zosakidwa ndi zodyera amapanga pafupifupi 80% ya mamiligalamu 3,000 ndi kuphatikiza (mg) wa sodium omwe amayi wamba amadya tsiku lililonse; Pazipita mtima wathanzi chakudya malire ndi 2,300 mg tsiku. "Anthu akupeza sodium m'malo omwe samafuna kapena amafunadi," atero a David Katz, M.D., director of the Yale-Griffin Prevention Research Center ku Yale University.

Mfundo zokhudza thanzi: Kuchulukanso kwa sodium kumatha kubweretsa chiopsezo cha kutentha pa chifuwa, kuthamanga kwa magazi, ngakhalenso kudwaladwala. Supuni ziwiri zokometsera saladi, mwachitsanzo, atha kukhala ndi sodium (mpaka 505 mg) ngati ma ouniki atatu a tchipisi ta mbatata, pomwe dongosolo lalikulu la lo mein pamalo aku China akumaloko limakhala ndi zosaposa tsiku limodzi!

Malangizo a thanzi: Mukamagula zakudya zopakidwa m'matumba, yerekezerani zolemba kuti mupeze mtundu wotsika kwambiri wa sodium - adzakhala zisankho zabwino zazakudya zochepa zamchere wokhala ndi chakudya chamagulu. "Mukayamba kusanthula zolemba kuti musankhe zakudya zochepa za sodium ndipo mukadula magawo anu odyera ndi theka, mudzakhalabe ndi bajeti yanu ya sodium kuti muwaza mchere pang'ono pazakudya," akutero Katz. "Ndiko komwe mudzalawe kwambiri."

Mukufuna kudziwa zambiri za zakudya za zipatso ndi ndiwo zamasamba? Pitirizani kuwerenga! [Mutu = Zakudya zopatsa thanzi: sungani zakudya zopatsa thanzi monga zipatso ndi ndiwo zamasamba zatsopano.]

Mukudziwa kuti zipatso ndi ndiwo zamasamba ndizofunikira kwambiri pazakudya zanu zathanzi, koma zimakhala zoyipa musanapeze mwayi wodya. Chikuchitika ndi chiani?

Zakudya zopatsa thanzi mtima # 1: Choyamba, onetsetsani kuti mukugula kuchuluka koyenera.

Mfundo zokhudza thanzi: "Mwambiri, zipatso ndi ndiwo zamasamba zatsopano zimangokhala masiku asanu ndi awiri okha, chifukwa chake mungotenga zomwe mukufuna sabata," atero a Adel Kader, Ph.D., pulofesa wotuluka pa physiology atakolola ku University of California, Davis .

Zakudya zathanzi labwino # 2: Sungani zipatso ndi ndiwo zamasamba molondola. Sungani zokolola pashelufu yachiwiri kapena yachitatu mufiriji yanu - kapena, nthawi zina, pamalo otchuka pakhitchini yanu m'malo mwakutowa.

Mfundo zokhudza thanzi: "Zakudya zowonekera poyera zimayamba kukukopani, kuti zisakhale ndi mwayi wowononga," akutero Ward. Mango, tomato, ndi nthochi sizikhala mufiriji. "Zokolola zina zimakhala zatsopano pashelufu ya firiji monga momwe zimakhalira mu crisper," akutero Kader.

Malangizo pazakudya: Kader amalimbikitsanso kusunga zokolola zanu m'matumba apulasitiki opyapyala omwe mumapeza m'gawo lazokolola. "Izi zimapangidwira kutulutsa chinyezi ndi mpweya umene zipatso ndi ndiwo zamasamba zimatulutsa mwachibadwa; zonse zimathandizira kuwola," akutero Kader. Ndipo, popeza mtundu wa zipatso za gasi umatulutsidwa ukamapitilira kuphuka ukhoza kuwononga nyama zina zoyandikana nazo, sungani zakudya zopatsa thanzi izi. Ngati china chake chiyamba kutembenuka, chotsani pronto kapena fungus spores zidzafalikira kuzinthu zina zonse.

Mukufuna kudya zakudya zopatsa thanzi - koma simungadutse tsiku popanda chokoma! Onani Mawonekedwe zowonjezera za zakudya zopatsa thanzi zopatsa mphamvu. [header = Zakudya zochepa zotsekemera zotsekemera: chokoleti chitha kukwana mumtima mwanu chakudya chopatsa thanzi.]

Ndikufuna chokoleti !!! Ngati mungathe kumvetsetsa momwe akumvera, pezani zakumwa zozizilitsa kukhosi zochepa zomwe zingakwane mu mtima wanu wonse zakudya zopatsa thanzi.

Choyamba, nazi mpumulo wokoma! Ngati simungathe kukhala moyo tsiku limodzi osadya kanthu kokoma, sangalalani ndi chokoleti chakuda.

Mfundo zokhudza thanzi: Chokoleti chakuda chili ndi ma calories 150 okha, m'malo mwa zomwe mumadya. "Ndi chakudya chathanzi," akutero Katz. Kafukufuku wambiri apeza kuti flavonoids yake - mtundu wa antioxidant-imatha kutsitsa kuthamanga kwa magazi ndikusintha kufalikira, zinthu ziwiri zomwe zingateteze ku matenda amtima ndipo zimafunikira mumtima mwanu zakudya zabwino.

Zowonjezera zowonjezera zakudya: Chokoleti chakuda chimapereka ma antioxidants ochulukitsa kawiri kuposa mitundu ya mkaka. Pafupifupi mphindi imodzi yokha imadzitamandira ndi mankhwala olimbana ndi matendawa kuposa makapu 1½ a mabulosi abulu (imodzi mwazakudya zopatsa thanzi kwambiri antioxidant), malinga ndi kusanthula kwa USDA.

Chokoleti choyera ndiye njira yomwe mungapitire mukalakalaka zakudya zopatsa thanzi zochepa.

Chokoleti chokoleti monga brownies ndi chokoleti chip makeke atha kukhala ndi chokoleti chakuda, komanso amadzazidwa ndi batala ndi shuga, chifukwa chake si zakudya zopatsa thanzi ndipo si njira yabwino yopezera ma antioxidants, atero Katz.

Malangizo a thanzi: Yang'anani chokoleti chopangidwa ndi cacao 60 peresenti - kuchuluka kwake, komwe kumakhala shuga wocheperako.

Malangizo a thanzi: Simukukonda chokoleti chakuda? Mutha kupezanso zabwino zomwezo kuchokera ku hot cocoa. Gwiritsani ntchito koko wachilengedwe; Mitundu yopangidwa ndi Chidatchi (yomwe inganene kuti "koko wokonzedwa ndi alkali" pamndandanda wazowonjezera) imakhala ndi ma flavonoid ochepa.

Mukudabwa za gawo la chakudya mu zakudya zabwino? Pemphani kuti mumve zambiri za ma carbs athanzi! [Mutu = Ma carbu athanzi: fufuzani momwe mungayanjanitsire ma carbs & protein muzakudya zabwino.]

"Ndine wokonda carb kwathunthu." Ngati izi zikumveka bwino, mumakonda izi zokhudzana ndi ma carbs ndi mapuloteni athanzi komanso momwe zimakwanirirana ndi chakudya chanu chopatsa thanzi.

Monga gwero lalikulu la mafuta muubongo, chakudya ndichofunikira. Nazi zambiri za ntchito yomwe ma carbs athanzi amagwira - komanso osasewera - pazakudya zanu zathanzi.

Mfundo zokhudza thanzi: "Kuchepetsa ma bagels akuluakulu kapena makeke kumatha kuyambitsa kulakalaka ma carbs ambiri - ndipo izi zimatha kunyamula pa mapaundi owonjezera," akutero Ward. Ma carb oyengedwa osakhala athanzi omwe mwina muli nawo (monga buledi ndi maswiti) sakukhutiritsa, chifukwa chake ndiosavuta kudya kwambiri. Kuphatikiza apo, amayambitsa kutulutsa kwa insulin komwe kumatha kutsitsa shuga m'magazi ndikukupangitsani kumva njala komanso kutopa. ”

Malangizo a thanzi: Powonjezera mapuloteni pachakudya chilichonse ndi chotupitsa, mudzapewa "kuwonongeka kwa shuga."

Mfundo zokhudza thanzi: "Chifukwa chimbidwa pang'onopang'ono, zomanga thupi zimakupatsani thanzi lokwanira kuposa ma carbs oyeretsedwa, omwe akuyenera kukuthandizani kuti muzidya pang'ono," akutero Ward.

Malangizo a thanzi: Phatikizani nyama yowonda ndi nkhuku muzakudya zanu.

Malangizo a thanzi: Ngati simukukonda nyama, yesani kanyumba tchizi (wokhala ndi zomanga thupi zambiri pa chikho kuposa hamburger), mazira, mtedza wa soya, nyemba, ndi nsomba zamzitini kapena tuna wonyezimira.

Polankhula za tuna, werenganinso kuti mudziwe zambiri za maphikidwe abwino a nsomba!

Mukudziwa kuti nsomba ndi zabwino pazakudya zanu zopatsa thanzi, koma simunapeze maphikidwe a nsomba athanzi omwe amasangalatsa kukoma kwanu.

Mwamwayi, si mitundu yonse ya nsomba zomwe zimakhala ndi fungo labwino kapena zonunkhira. Nawa maupangiri ndi mfundo zokuthandizani kusankha nsomba zabwino m'kamwa mwanu.

Malangizo a thanzi: Yesani mitundu yocheperako ya nsomba mumaphikidwe athanzi osiyanasiyana musanamalize kudya nsomba. Kupatula apo, ndi imodzi mwazakudya zabwino zopatsa thanzi zamtima.

Malangizo a thanzi: Nsomba yophika ma ounce anayi imakhala ndi zopatsa mphamvu 150 zokha ndipo imapereka protein yambiri kuposa burger komanso potaziyamu yambiri kuposa nthochi. Nsomba ndi chimodzi mwazinthu zochepa za omega-3 fatty acids zomwe zimathandiza kuteteza mtima wanu ndi kukumbukira kwanu.

Malangizo a thanzi: "Tilapia, cod, flounder, ndi nyanja bass zimakhazikika bwino ndi zokometsera zina, chifukwa chake ngati mumakonda zomwe amakonda, ndiye kuti mungakonde mitundu iyi," atero a David Pasternack, wophika ku malo odyera nsomba ku Esca ku New York City ndi wolemba nawo wa Mnyamata ndi Nyanja, buku wodzaza wathanzi nsomba maphikidwe.

Maphikidwe abwino a nsomba:

Njira 1: Poto imodzi: Sambani nsomba ndi mafuta, perekani mchere wamchere ndi tsabola, ndikuphika pamodzi ndi timitengo tatsopano monga rosemary ndi parsley, ndi mbatata yofiira yophika.

Njira 2: Ganizirani zophatikiza nsomba ngati gawo la mbale m'malo moipanga kukhala njira yayikulu. Mwachitsanzo, m'malo mwa nkhuku mu chowder kapena kuponyera tuna pa saladi wobiriwira.

Mukufuna upangiri pamalingaliro athanzi nkhomaliro? Pitirizani kuwerenga![mutu = Malingaliro abwino a nkhomaliro yakuofesi: thumba la bulauni njira yanu yopezera zakudya zopatsa thanzi.]

"Ndadwalitsa kwambiri m'mawa kuti ndinyamule chakudya chamasana chantchito."

Taonani izi. Amatha kusintha malingaliro anu!

Mfundo zokhudza thanzi: Brown bagging ndi lingaliro lanzeru lachakudya chamasana chifukwa limathandizira kupewa splurges modzidzimutsa ndikusunga zopatsa mphamvu zanu ndi mafuta.

Mfundo zokhudza thanzi: Ngati simukupeza nthawi yochitira tsiku lililonse, yesetsani kuchita izi sabata iliyonse - ingokweza chikwama chanu chamasana: "Ndimapatsa makasitomala anga mndandanda wazinthu zomwe ayenera kugula Lamlungu ndikubweretsa kuofesi Lolemba kuti athe pangani chakudya chamadzulo chosavuta mkati mwa sabata ndikuwapulumutsa ma kalori ambiri ndi ndalama pakudya mwachangu kapena pamakina ogulitsa, "atero a Keri Glassman, RD, katswiri wazakudya ku New York City. Pamndandanda wake wazogulitsa pali zinthu izi pazakudya zanu zamasana zamaofesi:

• bokosi la opanga ma fiber (monga Ryvita; $ 3 m'masitolo akuluakulu);
• makatoni angapo a yogurt yamafuta ochepa;
• mapaketi amtundu wa batala (yesani Justin's Organic Classic; $ 6 pa 10; justinsnutbutter.com);
• magawo angapo amodzi a tchizi tating'onoting'ono ta mafuta;
• phukusi limodzi la tuna;
• thumba limodzi lililonse la kaloti wakhanda ndi nyerere zoswedwa, maapulo ndi nthochi;
• thumba laling'ono la amondi kapena mtedza;
• angapo phukusi la low-sodium yomweyo supu.

Pomaliza, kodi mumadzifunsa kuti mungawonjezere bwanji fiber mumtima mwanu zakudya zabwino? Sindikudabwanso![mutu = Momwe mungawonjezere ulusi: zindikirani ubwino wa fiber muzakudya zanu zathanzi.]

"Ndikudziwa kuti ndiyenera kuphunzira kuwonjezera michere mumtima mwanga zakudya zopatsa thanzi, koma m'mimba ndimakwiya ndikamadya zakudya zamafuta ambiri."

Mfundo zokhudza thanzi # 1: Mlingo waukulu wa fiber ungasokoneze dongosolo lanu lakugaya chakudya, chifukwa cha mabakiteriya omwe amatulutsa gasi omwe amawononga ulusi m'matumbo mwanu.

Mfundo zokhudza thanzi # 2: Joanne Slavin, Ph.D., pulofesa wa za kadyedwe payunivesite ya University of United States anati: “Thupi lanu limasintha kuti likhale ndi ulusi wowonjezera mkati mwa milungu iwiri kapena itatu ndipo mwina simudzakhala ndi zizindikiro zilizonse. Minnesota ku Minneapolis.

Mfundo zokhudza thanzi # 3: Izi ndi pafupifupi kuchuluka kwa magawo awiri a mkate wathunthu, makapu 1½ a sitiroberi, kapena ¾ chikho cha chimanga chochuluka kwambiri. "Ndiye ngati mumadya pafupifupi magalamu 15 a fiber tsiku lililonse, kwezani zakudya zanu mpaka 20, dikirani milungu ingapo, kenako mubwererenso ku 25, yomwe ndi ndalama yolimbikitsidwa," akufotokoza a Slavin.

Mfundo zokhudza thanzi # 4: Njira imodzi yopewera kusokonezeka mukaphunzira momwe mungakulitsire michere yanu ndikumwa madzi ambiri kuti zinthu ziziyenda mthupi lanu.

Ndikofunikira kuyesetsa kuphunzira momwe mungakulitsire fiber muzakudya zanu, makamaka mapulani amtima wathanzi, chifukwa amatha kuchepetsa cholesterol ndikukuthandizani kuti mukhale wowonda chifukwa zakudya zamafuta ambiri zimakhala zotsika kwambiri komanso zokhuza. Kuphatikiza apo, "pali umboni wina wosonyeza kuti kudya zakudya zopatsa mphamvu kwambiri kumatha kulepheretsa 1% ya zopatsa mphamvu kuti zisatengeke ndi thupi," akutero a Slavin. "Ndizofanana kutaya mapaundi awiri pachaka osayesadi."

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