Zakudya Zam'mawa Zathanzi

Zamkati

• M'mawa? Nazi zokoma komanso zosavuta kukonza malingaliro abwino a kadzutsa.
• Pitilizani kuwerenga kuti mupeze zakudya zabwino zambiri kuti muwonjezere pazakudya zanu zam'mawa zathanzi.
• Pewani changu cham'mawa ndikutuluka pakhomo mwachangu ndi malingaliro osavuta awa a kadzutsa.
• Pitirizani kuwerenga kuti mukhale osavuta kukonzekera malingaliro abwino a kadzutsa.
• Onaninso za

M'mawa? Nazi zokoma komanso zosavuta kukonza malingaliro abwino a kadzutsa.

M'mawa ndi wotanganidwa, koma ngati mwachangu kutuluka mnyumbamo mumadalira maffinini ogulitsa kofi kuti mudye chakudya cham'mawa-kapena musadye chakudya chonse-simukungotenga mwayi kuti mudzakhala aulesi masana, mulinso kudzikonzekeretsa kuchita nkhondo ndi kulemera kwanu. Kuphatikiza pa kukhala ndi ma calories ambiri, ma muffin, bagels, ndi zakudya zina zoyengedwa zimakumbidwa mwachangu kwambiri kotero kuti zimasefukira thupi lanu ndi shuga (shuga wamagazi). Izi zimayambitsa kuchuluka kwa insulini, yomwe imachepetsa shuga, zomwe zimayambitsa mphamvu ndi njala yowonjezeranso patadutsa maola ochepa. Chakudya chamawa cham'mawa chimafupikitsa kagayidwe kanu ndikuwongolera njala yanu tsiku lonse. M'malo mwake, 78% ya ma dieters opambana ndi omwe amangodya kadzutsa, malinga ndi lipoti lochokera ku National Weight Control Registry. Nanga bwanji za kutanganidwa kwanu? Osadandaula. Malangizo anga okhudza chakudya cham'mawa popita amakulolani kudya mwanzeru ndikugwirabe ntchito pa nthawi yake.

• Tembenukira ku oatmeal (ndipo onani Chinsinsi chathu chokoma cha oatmeal) Ofufuza a ku Australia adapeza kuti oatmeal ndi imodzi mwazakudya zokhutiritsa kwambiri, zopitilira kanayi zokhuta ngati croissant. Koma kuti muchepetse njala yanu ndikusangalatsa masamba anu, yesani ma oat groats (ogulitsidwa ochulukirapo m'masitolo azakudya zachilengedwe) m'malo mwa oats omwe amadzazidwa kale. Oat groats amatenga pafupifupi mphindi 45 kuphika; konzani mtanda waukulu ndi kuuyika mufiriji kuti muthe kubweretsa kutumikira kuntchito m'mawa uliwonse kuti mutenthetsenso mu microwave. Kuti muwonjezere kukoma ndi zakudya zowonjezera, yesani njira yanga ya oatmeal.

Pitilizani kuwerenga kuti mupeze zakudya zabwino zambiri kuti muwonjezere pazakudya zanu zam'mawa zathanzi.

[mutu = Malingaliro abwino a kadzutsa: Yesani kudya chakudya chamasana m'mawa?]

Pewani changu cham'mawa ndikutuluka pakhomo mwachangu ndi malingaliro osavuta awa a kadzutsa.

• Dziwaninso mazira owiritsa kwambiri Dzira lokwanira limadzaza kwambiri (6 magalamu), limakhala ndi zopatsa mphamvu 78 zokha. Konzani mazira ochepa owiritsa pasadakhale (amatha mpaka sabata imodzi mufiriji) ndikugwira limodzi potuluka pakhomo. Idyani nokha ndi mchere pang'ono ndi tsabola, kapena dulani pakati ndikukhala nawo mu muffin wa Chingerezi wa tirigu wonse.
• Pangani phala lonse lambewu kuti lizitha kunyamula Sakanizani tirigu wokonzeka kudya ndi zipatso zouma ndi mtedza pang'ono mu baggie wapulasitiki. Munch pa iyo youma mgalimoto, kapena mukhale nayo ndi mkaka kapena yogurt patebulo lanu.
• Idyani chakudya chamasana cham'mawa Simufunikanso kudya zakudya zam'mawa zam'mawa ngati tchizi ndi ma crackers kapena turkey pa tirigu wathunthu - kapena zakudya zofananira zamasana - zikumveka bwino, pitani. Ngakhale chakudya chamadzulo usiku watha ndichosankha!
• Thumba mitanda Mukuyesedwa ndi maswiti omwe amagulitsidwa komwe mumayimilira khofi wanu wam'mawa? Tengani kagawo kakang'ono ka tositi yambewu yodzala ndi mtedza kapena batala wa amondi ndi uchi pang'ono m'thumba la masangweji (pindani pakati kuti zisasokoneze). Ndi njira yabwinoko kuposa keke ya khofi. Kuphatikiza apo, ndi yodzaza ndi mapuloteni, kotero simudzakhala ndi chikhumbo choyendayenda mozungulira makina ogulitsa kufunafuna zochulukirapo mu ola limodzi.

Langizo: PB & J pa tirigu wonse ndi chakudya chofulumira m'mawa.

Pitirizani kuwerenga kuti mukhale osavuta kukonzekera malingaliro abwino a kadzutsa.

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