Kodi Ndingapeze Bwanji Zakudya Zathanzi Ndikupita?

Zamkati

• Zomwe Mungadye M'malo mwake

Ganizirani malo odyera komanso zokhwasula-khwasula zokhala ndi zomanga thupi zambiri.

Q: Moyo wanga umandipeza ndikuyenda pafupifupi tsiku lililonse, motero kusankha zakudya zabwino nthawi zina kumakhala kovuta. Ndikukhulupirira kuti ndiyenera kuchepetsa katundu wanga wama carb ndikuyang'ana kwambiri mapuloteni. Kufooka kwanga ndi ndiwo zochuluka mchere - {textend} Ndidagwidwa ndi danish wabuluu tchizi ku eyapoti. Ndi mitundu iti yazakudya zachangu zomwe mungalimbikitse kuti ndithane ndi chi Danish?

Ngakhale zitha kuwoneka ngati chakudya chopatsa thanzi komanso zosowa zokhwasula-khwasula ndizochepa pama eyapoti, malo opumira, ndi malo ogulitsira, kudziwa zinthu zomwe mungayang'anire kungakulitse zisankho zanu pazakudya zathanzi.

Ma eyapoti amakonda kukhala ndi malo odyera mwachangu komanso zakudya zopanda pake. Komabe, ma eyapoti ambiri amakhalanso ndi malo odyera omwe amapereka zakudya zabwino kapena mashopu omwe amasungira mashelufu awo zakudya zopatsa thanzi komanso zakumwa.

Mwachitsanzo, kuchezera malo odyera kapena malo ogulitsira zakudya mwachangu kungakuthandizeni kupanga zisankho zabwino komanso kudya pang'ono tsiku lonse.

Posankha chakudya kapena chotsekemera, tengani kanthawi kuti muganizire zomwe zingapatse thupi lanu pankhani yazakudya. Dzifunseni nokha ngati chinthu chomwe mukufuna ndichosankha chomwe chidzakupangitsani kukhala okhutira, chomwe ndichofunikira kuti mukhale ndi thupi labwino.

Chakudya ndi zokhwasula-khwasula zomwe zili ndi fiber, mapuloteni, ndi mafuta athanzi zimatha kukuthandizani kuti mukhale ndi nthawi yayitali kuposa zakudya zopanda mapuloteni komanso mafuta okwanira kwambiri komanso shuga wowonjezera ().

Ngakhale tchizi chabuluu chachidanishi mwina chimakhutitsa dzino lanu lokoma, mwina sichinakukhazikitseni nthawi yayitali. Kuphatikiza apo, zinthu monga ma danishi zili ndi shuga wowonjezera komanso ma carbs oyengedwa, omwe angayambitse kusinthasintha kwakukulu kwa milingo ya shuga - {textend} mwina kuyendetsa njala ndikuwononga thanzi lanu (,).

Chifukwa chake, kupeza zakudya zopatsa thanzi, zomanga thupi komanso zopatsa mphamvu ziyenera kukhala patsogolo.

Zomwe Mungadye M'malo mwake

Mukakhala pa malo odyera pa eyapoti, yesani kuyitanitsa mbale yomwe ili ndi masamba ambiri atsopano kapena ophika omwe amakhala ndi mafuta ambiri, monga saladi wam'munda wokhala ndi nkhuku yophika kapena dzira lowira kwambiri. Zokometsera za saladi monga mtedza, mbewu, tchizi, ndi peyala zimapereka mafuta athanzi omwe angathandize kukulitsa kumverera kokwanira.

Posankha chotupitsa thukuta m'malo ogulitsira osavuta kapena malo ogulitsira mafuta, sankhani zinthu zosakonzedwa pang'ono, zomanga thupi ndi zotengera, monga:

• mtedza
• timitengo ta tchizi
• mtedza batala ndi zipatso
• mazira owiritsa kwambiri
• Phukusi la hummus ndi veggie
• kusakanikirana kwa njira

Kuphatikiza apo, ndibwino kusiya zakumwa zopatsa thanzi komanso zopatsa shuga, kuphatikiza zakumwa za khofi zotsekemera, ma sodas, ndi zakumwa zamagetsi. Sankhani madzi kapena tiyi wazitsamba wopanda thukuta kuti muchepetse kuyamwa kwanu kwa kalori ndi shuga.

Jillian Kubala ndi Dietitian Wolembetsa wokhala ku Westhampton, NY. Jillian ali ndi digiri ya masters ku Stony Brook University School of Medicine komanso digiri yoyamba ya sayansi yaukadaulo. Kupatula pakulembera Healthline Nutrition, amachita zachinsinsi chakum'mawa kwa Long Island, NY, komwe amathandizira makasitomala ake kukhala ndi thanzi labwino posintha zakudya komanso moyo. Jillian amachita zomwe amalalikira, kuthera nthawi yake yopuma akuyang'anira famu yake yaying'ono yomwe imaphatikizapo masamba ndi masamba amaluwa komanso gulu la nkhuku. Fikirani kwa iye kudzera mwa iye tsamba la webusayiti kapena kupitirira Instagram.