Zakudya Zathanzi & Misampha Yowopsa

Zamkati

• Nazi mfundo zinayi zoyenera kudya pazakudya zanu zopatsa thanzi:
• Malangizo ochepetsa thupi # 1. Musamangoganizira za zopatsa mphamvu.
• Malangizo ochepetsa thupi # 2. Osadzaza zero zopatsa thanzi.
• Malangizo ochepetsa thupi # 3. Musakulitse michere mwachangu.
• Malangizo ochepetsa thupi # 4. Musasankhe pulani yomwe simungakhale nayo.
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Nazi mfundo zinayi zoyenera kudya pazakudya zanu zopatsa thanzi:

Malangizo ochepetsa thupi # 1. Musamangoganizira za zopatsa mphamvu.

Osatengera pulogalamu yanu yochepetsera thupi makamaka kuchuluka kwa zopatsa mphamvu zomwe mumadya, ndi cholinga chotsika, ndizabwino. Kafukufuku akuwonetsa kuti simungathe kukwaniritsa zosowa zanu zonse pazakudya zosakwana 1,800 zopatsa mphamvu patsiku. Kafukufuku akuwonetsanso kuti kudya ma calorie ochepa kumapangitsa kuti thupi lanu lichepe, chifukwa chake mumafunikira chakudya chochepa kuti muchepetse kunenepa. Zotsatira zake: Mukudya zochepa, ndipo zomwe mumakonda sizikukula.

Malangizo ochepetsa thupi # 2. Osadzaza zero zopatsa thanzi.

Chifukwa chakuti akuti "nonfat" kapena "wopanda shuga" sizitanthauza kuti ndibwino m'chiuno mwanu. Zakudya zodziwika bwino monga mikate ya mpunga, makeke opanda mafuta komanso zakumwa zopanda mafuta sizikuthandizani kapena kukupatsani mphamvu zolimbitsa thupi. Kuphatikiza apo, zakudya zopanda mafuta nthawi zambiri zimadzazidwa ndi shuga, kotero kuti zopatsa mphamvu zawo zimatha kukhala zochulukirapo, ngati sizokwera, kuposa za anzawo odzaza mafuta. Mwachitsanzo: Makeke atatu achokoleti achikale amakhala ndi magalamu 11 a shuga ndi zopatsa mphamvu 140, pomwe ma cookies atatu ochepetsedwa amakhala ndi magalamu 12 a shuga ndi ma calories 120. Palibe ndalama zambiri zosungira m'chiuno mwanu! Choipa kwambiri n’chakuti mungayambe kudya kwambiri chifukwa choganiza kuti mukudya pang’ono.

Malangizo ochepetsa thupi # 3. Musakulitse michere mwachangu.

Ngati mukuda nkhawa kuti muchepetse thupi koma simunazolowere kudya zakudya zambiri zamtundu wa fiber, mudzafunika kuwonjezera kudya zipatso, nyama zamasamba ndi mbewu zonse. Mukapanda kutero, mutha kudwala, kudzimbidwa kapena kutsekula m'mimba, komwe kumatha kuchepa madzi ndi zakudya zofunikira. Yambani pang'onopang'ono, kuwonjezera nyemba kapena nyemba ziwiri, tirigu wambiri, zipatso ndi ndiwo zamasamba mlungu uliwonse mpaka mufikire magawo asanu ndi limodzi mpaka 11 a mbewu zonse ndi magawo asanu ndi atatu mpaka 10 a zipatso ndi ndiwo zamasamba tsiku lililonse.

Malangizo ochepetsa thupi # 4. Musasankhe pulani yomwe simungakhale nayo.

Chakudya chopatsa thanzi chimakhala ngati mafuta oteteza ku dzuwa. Muyenera kuyigwiritsa ntchito tsiku lililonse ngati mukufuna kuti phindu lipitirire. Ngati zakudya zili zopitilira muyeso (chakudya chimodzi chokha kapena kudula magulu onse azakudya), zovuta (zosowa chakudya chambiri chophatikizika) kapena alibe mphamvu (muli ndi njala nthawi zonse) sizingakhale zabwino kwa inu -ndipo simudzatha kumamatira.

Pezani zambiri pazakudya zabwino zopatsa thanzi pa Shape online!

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