Zowona Zakudya Zoyenera & Zosintha Zosavuta

Zamkati

• Mukufuna kuonda? Maonekedwe ali ndi ma tweaks osavuta omwe mungapange pakudya kwanu koyenera kuti muchepetse kunenepa kwambiri.
• Malangizo # 1 Imwani madzi ambiri.
• Malangizo pazakudya # 2. Idyani pafupipafupi - ndikuwonjezera mapuloteni.
• Tsatirani malangizo awa osavuta kuti muchepetse thupi mukamadya zakudya zopatsa thanzi.
• Malangizo pazakudya # 3. Sinthani ku mbewu zathanzi.
• Mfundo Zazakudya Zathanzi: Malangizo Ochepetsa Kuwonda kwa Mkaka
• Malangizo pazakudya # 4. Sankhani mkaka wopanda mafuta ambiri.
• Zakudya Zathanzi: Kupanga Zakudya Zathanzi
• Malangizo pazakudya # 5. Onjezani zipatso ndi ndiwo zamasamba kuti mupange zakudya zathanzi.
• Onaninso za

Mukufuna kuonda? Maonekedwe ali ndi ma tweaks osavuta omwe mungapange pakudya kwanu koyenera kuti muchepetse kunenepa kwambiri.

Malangizo # 1 Imwani madzi ambiri.

Njira: Amayi ayenera kumwa makapu 9 amadzimadzi tsiku lililonse, ambiri mukamachita masewera olimbitsa thupi, koma ambiri amangodya makapu 4-6 patsiku. Sungani botolo lamadzi pa desiki lanu, m'chikwama chanu ndi m'galimoto yanu.

• Malangizo ochepetsa thupi: Madzi akumwa amakupangitsani kukhala omasuka, chifukwa chake mumayenera kudya pang'ono, ndipo zimakuthandizani kuti musadye mukakhala ndi njala. Anthu ambiri amatembenukira ku chakudya ali ndi ludzu. Imwani madzi m'malo mwa zakumwa za shuga ndi timadziti kuti muchepetse komanso kusunga ma calories.
• Zakudya zathanzi: Kukhala wopanda madzi okwanira kumachepetsa chiopsezo cha matenda, kuphatikizapo khansa ya m'matumbo, m'mawere ndi chikhodzodzo. Pakafukufuku wina, azimayi omwe amati amamwa magalasi opitilira 5 a madzi patsiku anali ndi chiopsezo chotsika kwambiri ndi khansa ya m'matumbo 45% kuposa omwe amamwa awiri kapena ochepera.

Malangizo pazakudya # 2. Idyani pafupipafupi - ndikuwonjezera mapuloteni.

Njira: Sinthani kuchokera ku zakudya ziwiri kapena zitatu zazikulu zopatsa thanzi kupita ku zisanu kapena zisanu ndi chimodzi zazing'ono za 300 mpaka 400 zopatsa mphamvu.

Pa chakudya chilichonse chopatsa thanzi kapena chotupitsa, idyani zomanga thupi ndi zopatsa thanzi, monga chimanga ndi mkaka, apulo wokhala ndi chiponde kapena sangweji ya Turkey. Mapuloteni amatenga nthawi yayitali kuti agayidwe kuposa ma carbs, kotero muzikhala okhutira nthawi yayitali. Kafukufuku wocheperako waku Yale adawonetsa kuti azimayi akakhala ndi chakudya chambiri chomanga thupi, amadya 31 peresenti yocheperako pakudya kuposa nthawi yomwe amakhala ndi nkhomaliro. Yesani kuwonjezera ma ola 2-3 a nsomba kapena chifuwa cha nkhuku pa chakudya chamasana.

• Malangizo ochepetsa kunenepa: Mukamadya pafupipafupi, mumakhala ocheperako komanso opanda mpango chilichonse chomwe mukuwona. Mukamadya chakudya chamasana komanso chamasana, simukusowa chakudya chamasana kapena mukamaliza ntchito, chifukwa chake simubwera kunyumba kudzadya.
• Mfundo zazakudya zabwino: Mukamadya pafupipafupi mumakhala ndi mphamvu, kusinkhasinkha komanso kukhala tcheru-ndipo mudzapewa kukhetsa mphamvu kwamadzulo komwe kumakhala kofala pakati pa azimayi. Kuphatikiza apo, mutha kudya zakudya zopatsa thanzi chifukwa simukhala ndikudya komanso kunyamula ma calories opanda kanthu.

Kuphatikiza pa malangizo awa, mutha kukhala ndi thanzi labwino powonjezeranso mbewu zabwino ku chakudya chanu choyenera. Werengani kuti mupeze zambiri!

[mutu = Njere zathunthu zopatsa thanzi: bwanji ndi chifukwa chani zowonjezeramo pazakudya zopatsa thanzi.]

Tsatirani malangizo awa osavuta kuti muchepetse thupi mukamadya zakudya zopatsa thanzi.

Malangizo pazakudya # 3. Sinthani ku mbewu zathanzi.

• Njira: Nthawi zambiri momwe mungathere, sankhani zinthu zambewu zonse kuposa zomwe zimayeretsedwa. Mwachitsanzo, yesani balere kapena bulgur m'malo mwa mpunga woyera. Idyani mkate wopanda tirigu m'malo mwa tirigu woyera kapena wolemetsedwa, oatmeal m'malo mwa grits, Mtedza wa Mphesa m'malo mwa Special K, kapena moyipa kwambiri, Cap'n Crunch. Ichi ndichifukwa chake muyenera kuwerenga zolemba za zakudya:
  • Mkate wa Moyo Wamoyo uli ndi magalamu 5 a fiber pachidutswa-ma calories 80- pomwe Pepperidge Farm buledi woyera wochepetsedwa amakhala ndi ma calories 80 koma zero magalamu a fiber.
  • 1 ounce ya Mtedza wa Mphesa ili ndi 2.5 magalamu a fiber ndi ma calories 104 pamene 1 ounce ya Special K ili ndi 0.88 magalamu a fiber ndi 105 calories (1 ounce ya Cap'n Crunch ili ndi 0.9 magalamu a fiber ndi 113 calories-ndi shuga wambiri) .
• Malangizo ochepetsa thupi: Zakudya zonse za tirigu ndizosavuta komanso zokhutiritsa. Zida zawo zimawapangitsa kudzaza kwambiri, chifukwa chake mumadya pang'ono osakhala ndi njala posachedwa. Langizo: Idyani tirigu mmodzi wokwanira pakudya chilichonse.
• Zakudya zathanzi: Zakudya zokhala ndi fiber zambiri monga mbewu zonse zathanzi zimathandiza kuteteza matenda a mtima, shuga komanso, mwina, khansa ya m'mawere, kapamba ndi m'matumbo. Amakhalanso ndi ma trace minerals omwe amachotsedwa muzakudya zoyengedwa.

Mukudabwa momwe mungaphatikizire zinthu za mkaka muzakudya zanu zopatsa thanzi? Pemphani kuti mupeze malangizo othandizira kuti muchepetse mkaka.

[mutu = Pezani malangizo ochepetsera thupi pazakudya zanu zathanzi.]

Mfundo Zazakudya Zathanzi: Malangizo Ochepetsa Kuwonda kwa Mkaka

Malangizo pazakudya # 4. Sankhani mkaka wopanda mafuta ambiri.

• Njira: Pang'onopang'ono gwiritsani ntchito njira yanu kuchoka ku mafuta athunthu kupita ku mafuta ochepa kupita ku mkaka wopanda mafuta, yogati, ayisikilimu ndi tchizi. Ngati nthawi yomaliza munatenga tchizi wopanda mafuta ambiri, munalawa ngati mphira, yesaninso. Zakudya zopanda mafuta ambiri zapita patsogolo kwambiri.
• Malangizo ochepetsa thupi: Ganizirani kudula mafuta okhuta. Iyi ndi njira yosavuta yopulumutsira pama calories popanda kupereka nsembe. Nazi zitsanzo:
  • Ma ounike anayi a kanyumba kanyumba amakhala ndi zopatsa mphamvu 120, poyerekeza ndi ma calories 100 a 2%, 90 calories ya 1% ndi 80 opanda mafuta.
  • Gulu limodzi la tchizi la Cheddar lili ndi ma calories 114 ndi magalamu 6 a mafuta okhutira; Mafuta ochepa okha a Kraft tchizi ali ndi ma calories 90 ndi magalamu 4 odzaza mafuta.
  • Msuzi umodzi wa ayisikilimu wa Breyers ali ndi zopatsa mphamvu 150 ndi magalamu 5 mafuta odzaza; Haagen Dazs ali ndi ma calories 270 ndi magalamu 11 okhathamira mafuta; Breyers Light ili ndi ma calories 130 ndi 2.5 magalamu odzaza mafuta.
• Zakudya zathanzi: Mukuchepetsa kwambiri mafuta odzaza, omwe amawonjezera chiopsezo cha matenda a mtima. Mwachitsanzo, ma ola anayi a kanyumba wamba amakhala ndi magalamu atatu amafuta okhathamira, poyerekeza ndi magalamu 1.4 a tchizi tating'onoting'ono tating'onoting'ono, osachepera 1 gramu wamafuta ochepa komanso opanda mafuta okwanira opanda mafuta. Akatswiri amalangiza kuchepetsa mafuta odzaza osapitirira 10 peresenti ya ma calorie onse, omwe amatanthauzira magalamu 22 patsiku pa chakudya cha ma calorie 2,000.

Pitilizani kuwerenga malangizo amomwe mungapangire zakudya zathanzi zomwe zimakoma kwambiri!

[mutu = Zakudya zopatsa thanzi: onjezerani zipatso ndi ndiwo zamasamba pazakudya zanu zopatsa thanzi.]

Zakudya Zathanzi: Kupanga Zakudya Zathanzi

Malangizo pazakudya # 5. Onjezani zipatso ndi ndiwo zamasamba kuti mupange zakudya zathanzi.

• Njira: Izi sizitanthauza kuwonjezera msuzi wazipatso kapena zakumwa za veggie-zomwe nthawi zambiri zimakhala zopanda fiber, mavitamini osakwanira ndi ma calories ambiri-ku nkhomaliro ndi chakudya chamadzulo. . Muyenera kuwonjezera zipatso ndi ndiwo zamasamba pazakudya zopatsa thanzi. Kapena, ngati kuwawonjezera pa nthawi ya chakudya kuli kovutirapo, mutha kungofuna kuwirikiza kawiri zomwe mumadya.
• Malangizo ochepetsa kunenepa: Kuti mukhale wokhutira, muyenera kuchuluka kwakuthupi m'mimba mwanu. Chipatso chonse kapena ndiwo zamasamba zimakupatsirani kudzaza. Kutanthauza, mudzadya pang'ono mukamadya komanso mukatha kudya. Langizo: Sankhani zipatso ndi ndiwo zamasamba zokhala ndi utoto wakuya.
• Zakudya zathanzi: Zipatso ndi ndiwo zamasamba ndizodzazidwa ndi mavitamini ndi ma phytochemicals. Pali zakudya zambiri zomwe zimapewa matenda amtima ndi khansa, omwe nthawi zambiri amatayika tikamapanga zipatso ndi ndiwo zamasamba kukhala msuzi. Chifukwa chake kugulitsa madzi azipatso zonse kumachepetsa chiopsezo cha matendawa.

Yembekezerani Maonekedwe pa maupangiri anu onse ochepetsa thupi - komanso chidziwitso chomwe mukufuna kuti mukhale ndi zakudya zopatsa thanzi zomwe zili ndi zakudya zokoma!

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