Momwe Mungapangire Mndandanda Wogula Zogulitsa

Zamkati

• Konzekerani Patsogolo
• Sungani Mndandanda Wogulitsa
• Khalani Oona Zinthu
• Konzani Mndandanda Wanu
• Yang'anani pa Zinthu Zathanzi
• Yesani kugula mozungulira
• Tsatirani dongosolo
• Zitsanzo Zathanzi Kuti Muyambitse
• Mfundo Yofunika Kwambiri
• Chakudya Chakudya: Nkhuku ndi Veggie Mix ndi Match

Kugula golosale kungakhale ntchito yovuta, ngakhale kwa munthu wolongosoka kwambiri.

Kuyesa, zakudya zopanda thanzi zikuwoneka kuti zikupezeka panjira iliyonse, zikuwopseza kuthetsa zolinga zanu zathanzi.

Mndandanda wazogulitsira ndi chida chothandiza chomwe chingakuthandizeni kuyenda m'sitolo mosavuta ndikukuthandizani kutsatira dongosolo lanu lodyera.

Mndandanda woganiza bwino simangokhala wokuthandizani kukumbukira, ungakuthandizeninso kutsatira njira, kuchepetsa kugula kwachangu pomwe kukupulumutsirani ndalama. Zidzakupatsaninso mwayi wopambana ngakhale mutakhala othinana munthawi yake, kukuthandizani kuti musunge chakudya chopatsa thanzi sabata yonseyi.

Kuphatikiza apo, kafukufuku wasonyeza kuti kugwiritsa ntchito mndandanda mukamagula zinthu kumatha kudzetsa zisankho zathanzi komanso kuwonda (,).

Malangizo otsatirawa akuthandizani kukonzekera mndandanda wazogula bwino kuti mudzaze ngolo yanu ndi zisankho zabwino.

Konzekerani Patsogolo

Kukhala ndi zopangira zofunika kuphika chakudya chokoma sabata yonseyi ndi njira yabwino yopezera zakudya zabwino.

Kukhala ndi furiji yopanda kanthu, firiji kapena chofufumitsa kumatha kukupangitsani kudalira chakudya chofulumira kapena kutenga, makamaka mukakhala ndi zochita zambiri. Ichi ndichifukwa chake ndikofunikira kusungira mashelufu anu zosankha zopatsa thanzi.

Kafukufuku wasonyeza kuti anthu omwe amakonzekera chakudya chawo pasadakhale amakhala ndi thanzi labwino komanso kuchepetsa thupi kuposa omwe alibe ().

Kuphatikiza apo, omwe amakonza chakudya chawo pasadakhale amakonda kuphika zakudya zambiri kunyumba, zomwe zimalumikizidwa ndi zakudya zabwino komanso mafuta ochepa mthupi ().

Kupanga lingaliro lakukonzekera chakudya chanu cha sabata kungakuthandizeni kupewa kusankha zosayenera ndikuthandizani kuti mupange mndandanda wazogulitsira bwino kwambiri.

Njira yabwino yoyambira kukonzekera zakudya zanu ndikupanga bolodi lazakudya zomwe mungafune kudya sabata limodzi, kuphatikiza chakudya cham'mawa, nkhomaliro, chakudya chamadzulo ndi zokhwasula-khwasula.

Mutatha kudziwa zosakaniza zomwe mungafune kuti mupange chakudya chanu, onjezerani izi pamndandanda wazogulitsa, onetsetsani kuti muphatikiza chakudya chomwe mungafune.

Sungani Mndandanda Wogulitsa

M'malo mongothamangira kukumbukira zakudya zomwe mumazikonda posachedwa, sungani mndandanda wazomwe muyenera kugula mukamapita ku golosale.

Mabotolo owuma kapena maginito oti azigwiritsa ntchito omwe amakhala mufiriji ndi njira zabwino kwambiri zosungira zinthu mukakhitchini yanu.

Palinso mapulogalamu ambiri omwe adapangidwa kuti akuthandizireni kukhalabe pamwamba pazogulitsa komanso kukonzekera chakudya.

Kusunga zakudya zomwe mumagwiritsa ntchito, komanso zakudya zatsopano komanso zopatsa thanzi zomwe mukufuna kuyesa, zidzakupangitsani kukhala kosavuta kutsatira mndandanda wazogula sabata iliyonse.

Chidule Kukonzekera chakudya ndi
Njira yoyamba yopangira mndandanda wazogulitsa wathanzi. Kupanga mndandanda wazogulitsa
kutengera zakudya zomwe zidakonzedweratu kudzakuthandizani kupanga zakudya zopatsa thanzi zomwe zikugwirizana ndi zanu
dongosolo la kudya.

Khalani Oona Zinthu

Mukamapanga mndandanda wazogulitsa wathanzi, ndikofunikira kudziwa zenizeni pazakudya zomwe mudzadye.

Ngakhale mungafune kuyesa zakudya zambiri zatsopano komanso zosiyanasiyana mukayamba kudya zakudya zopatsa thanzi, yesani kusankha zakudya zingapo zabwino sabata iliyonse.

Mukamagula zinthu popanda mndandanda, n'zosavuta kusokonezedwa ndi zinthu zomwe zimakusangalatsani.

Izi zitha kukupangitsani kuti mugule chakudya chochulukirapo kuposa momwe mungamathe kudya sabata imodzi, kapena kukupangitsani kusankha zinthu zomwe muyenera kudya koma osakonda kwenikweni.

Izi zitha kubweretsa chakudya chambiri komanso ndalama zochepa mchikwama chanu.

Kusankha zakudya zingapo zatsopano sabata iliyonse kuti muphatikize mu chakudya chanu ndi njira yabwino yokulitsira m'kamwa mwanu, kuwonjezera michere ndikupeza zakudya zabwino zomwe mumakonda.

Mwachitsanzo, ngati mukuyesera kuphatikiza masamba obiriwira, obiriwira ngati kale, arugula ndi sipinachi mu zakudya zanu koma simukudziwa omwe mungafune, yesani masamba obiriwira amodzi sabata iliyonse mpaka muchepetse ochepa omwe mumawakonda.

Izi zidzakuthandizani kuyesa zakudya zatsopano popanda chiopsezo chowononga chakudya ndi ndalama.

Musanazindikire, mudzatha kupanga mndandanda wazogula watsopano sabata iliyonse, wokhala ndi zakudya zopatsa thanzi zomwe mumakonda kudya.

Chidule Pamene mukuyesera
zakudya zatsopano, yesani kuphatikiza chinthu chimodzi kapena ziwiri zatsopano sabata iliyonse kuti zikuthandizeni
dziwani zinthu zomwe mumakonda kudya. Kuyambitsa zakudya zatsopano pang'onopang'ono
komanso kukupulumutsani kuwononga chakudya ndi ndalama.

Konzani Mndandanda Wanu

Kusiyanitsa mndandanda wamagolosale ndi gulu ndi njira yabwino kwambiri yopulumutsira nthawi ndikusunga maulendo anu ogula opanda nkhawa.

Mutha kusanja mndandanda wanu ndi gulu lazakudya kapena momwe amagulitsira golosale omwe mumawakonda.

Kukhazikitsa mndandanda wanu kukhala zigawo kumakuthandizani kugula mosavutikira komanso kumachepetsa mwayi wogula mopupuluma.

Mndandanda wamtunduwu umakupangitsani kugwira ntchito ndikuwunika zinthu zomwe mudakonza, m'malo mongododometsedwa ndi zakudya zopanda thanzi zopanda pake m'mashelufa.

Poyamba, gawani mndandanda wanu m'magawo kutengera mitundu yazakudya. Magulu akuphatikizapo:

• Masamba
• Zipatso
• Mapuloteni
• Zakudya Zamadzimadzi
• Wathanzi
  mafuta
• Mkaka kapena
  zosagulitsa mkaka
• Zokometsera
• Zakumwa

Ngati mukuyesetsa kuti muchepetse zokhwasula-khwasula kapena simukufuna kusunga maswiti mnyumba, pewani kupanga malo pamndandanda wanu wazakudya kapena zokometsera.

Yesetsani kuphatikiza magawo athanzi pamndandanda wanu kuti cholinga chanu chizikhala pazakudya zabwino zokha, zopatsa thanzi.

Ngati mumadziwa za masitolo anu, yesani kulekanitsa mndandanda wanu kutengera magawo omwe zakudya zanu zimapezeka. Mwachitsanzo, ngati mumayamba ulendo wopita kukagula zinthu, lembani zipatso ndi ndiwo zamasamba poyamba.

Mwanjira iyi, mutha kukonza ulendo wanu wogula ndikupewa kubwereranso ku gawo lina.

Izi zimachepetsa mwayi woyesedwa ndi zinthu zopanda thanzi mukamayendayenda kugolosale posaka zakudya zomwe zili m'ndandanda wanu.

Chidule Kupanga yanu
Mndandanda wazogulitsa m'magulu angakuthandizeni kuti mukhalebe pantchito, kukupulumutsani
nthawi ndikukulepheretsani kusankha zosayenera.

Yang'anani pa Zinthu Zathanzi

Mukamakonza mndandanda wazogula, yesetsani kuyang'ana pazakudya zabwino komanso zopatsa thanzi.

Izi zitha kukhala zovuta, makamaka kwa iwo omwe angoyamba kumene kudya njira yabwino.

Mndandanda wazogulitsa ndi njira yothandiza yochepetsera mwayi wanu wogula zakudya zopanda thanzi zomwe zingakupangitseni kunenepa ndikuwononga zolinga zanu.

Musanapite kukagula, onetsetsani kuti mndandanda wanu wagawidwa m'magawo ndipo mulinso zinthu zonse zomwe mungafune kuti mupange chakudya chamagulu masiku akubwera.

Ngati mukudziwa kuti magawo ena ogulitsa amagulitsa zokopa, monga buledi kapena malo ogulitsira maswiti, lingakhale lingaliro labwino kusiya maderawo kwathunthu.

Yesani kugula mozungulira

Kugula mozungulira ndi njira yabwino yotsimikizira zakudya zatsopano kwinaku mukuchepetsa kupezeka kwanu pazinthu zokhazikitsidwa komanso zosinthidwa.

Malo ozungulira ogulitsa ambiri nthawi zambiri amakhala ndi zipatso, ndiwo zamasamba, mapuloteni athanzi ndi mkaka.

Ngakhale timipata timene timagulako timakudya timene timakhala ndi zinthu zambiri zathanzi, monga nyemba zamzitini ndi zouma, mbewu, zonunkhira ndi maolivi, ndipamonso pomwe unyolo wamagolosale umakhala ndi zakudya zambiri monga maswiti, soda ndi tchipisi.

Kuchepetsa nthawi yanu mkatikati mwa golosale kumatha kuchepetsa kupezeka kwanu pazakudya zopanda pake, ndikuchepetsa mwayi woti muyesedwe kugula.

Kudya chakudya chosinthidwa kwambiri kumalumikizidwa ndi kunenepa kwambiri komanso matenda osachiritsika monga matenda amtima ndi matenda ashuga, chifukwa chake kuchepetsa kudya kwanu ndikofunikira kuti mukhale ndi thanzi labwino komanso kuti muchepetse kunenepa kwambiri (,).

Kulemba mfundo kuti mudzaze mndandanda wanu ndizakudya zonse zomwe sizinasinthidwe kuchokera kumapeto kwa malo ogulitsira zingakuthandizeni kuphatikiza zakudya zopatsa thanzi muzakudya zanu.

Chidule
Kupewa kugula zinthu zomwe sizili bwino
yanu, khalani ogula zinthu zokhazokha zomwe zaphatikizidwa patsamba lanu logulira komanso
yang'anani pa zakudya zomwe zili pafupi ndi malo ogulitsira.

Tsatirani dongosolo

Magolosale amapangidwa kuti ogula azigwiritsa ntchito ndalama, kaya ndi zakudya zopatsa thanzi kapena zopanda thanzi. Kuti mupewe mayesero, pitani ku golosale muli ndi malingaliro kuti mudye wathanzi ndikugula zakudya zomwe zili mndandanda wanu.

Zotsatsa zomwe zili m'sitolo komanso mapepala otsatsa mlungu ndi mlungu omwe amalimbikitsa makuponi ndi zinthu zochotseredwa zitha kukhala ndi gawo lalikulu pazakudya zomwe mwasankha kugula.

Tsoka ilo, malo ena ogulitsira amakonda kutsindika zakudya zomwe zili mmatumba m'malo mokolola mwatsopano ().

Ndicho chifukwa chimodzi choyambira ulendo wanu wogula ndi mndandanda woganiza bwino ndikofunikira. Kumamatira ku mndandanda wanu kumachepetsa mwayi wanu wogula mopanda thanzi zakudya zopanda thanzi kapena kugula chinthu chomwe simudzagwiritsa ntchito chifukwa chogulitsa.

Komabe, ndizosavuta kwambiri kusokonezedwa ndi ziwonetsero zokopa ndi kuchotsera kwakukulu.

Ngati mumakopeka ndi chinthu chogulitsa kapena chakudya chamtengo wapatali, khalani ndi nthawi yodzifunsa nokha ngati chinthucho chikugwirizana ndi dongosolo lanu la chakudya ndikudzikumbutsa za mndandanda wazogulitsira wathanzi.

Chidule Kupanga chopatsa thanzi
ndi mndandanda wazakudya zokoma musanapite kuulendo wanu wogula ndikutsimikiza kugula kokha
Zakudya zomwe zili pamenepo zingakuthandizeni kutsatira zomwe mudya ndikupewa
kukopeka ndi zotsatsa komanso malonda.

Zitsanzo Zathanzi Kuti Muyambitse

Mukamawonjezera zinthu patsamba lanu, ndibwino kutsindika zakudya zatsopano.

Ngakhale kulandira chithandizo nthawi ndi nthawi ndikwabwinobwino komanso koyenera, sungani maswiti ndi zakudya zazakudya pang'ono mukamapanga mndandanda wazogula.

Kudya zakudya zopangidwa kwambiri monga chimanga cha shuga, maswiti, soda, tchipisi ndi zinthu zophikidwa nthawi zambiri kumatha kuthana ndi zolinga zanu zakuchepetsa ndikupangitsani kuti mupeze mapaundi ().

Nazi zitsanzo za zakudya zopatsa thanzi, zopatsa thanzi zomwe zimafunikira malo m'galimoto yanu.

• Masamba osakhazikika: Broccoli, beets, kolifulawa, katsitsumzukwa, anyezi,
  kaloti, tsabola belu, sipinachi, kale, arugula, masamba osakaniza, radishes,
  nyemba zobiriwira, zukini, tomato, ziphuphu za Brussels, bowa.
• Zipatso: Zipatso, nthochi, maapulo, mphesa, zipatso zamphesa, malalanje, mandimu,
  mandimu, mapeyala, yamatcheri, chinanazi, makangaza, kiwis, mango.
• Mapuloteni: Mazira, nkhanu, nsomba, nkhuku, bere watsopano wa Turkey, tofu, njati, ng'ombe.
• Zakudya: Mbatata, mbatata, oat, sikwashi
  quinoa, mpunga wabulauni, nyemba, mphodza, mbewu za chia, buckwheat, balere, zonse
  mkate wa tirigu.
• Mafuta athanzi: Maolivi, maolivi, ma avocado, mafuta a avocado,
  kokonati, mafuta a kokonati, mtedza, mbewu, batala ya amondi, batala wa chiponde, cashew
  batala, tahini, pesto, nthanga za nthaka.
• Zakudya za mkaka ndi zopanda mkaka: Yogurt yachi Greek, tchizi, kanyumba
  tchizi, mkaka wa amondi, mkaka wa kokonati, tchizi cha mbuzi, kefir, mkaka wopanda shuga.
• Zokometsera: Salsa, viniga wa apulo cider, viniga wosasa,
  zonunkhira, zitsamba, mpiru wa miyala, horseradish, yisiti yathanzi,
  sauerkraut, msuzi wotentha, uchi wosaphika, stevia.
• Zakumwa: Seltzer wopanda shuga, madzi owala, tiyi wobiriwira, khofi, ginger
  tiyi, tiyi wa iced wopanda shuga.

Izi ndi zitsanzo chabe za zakudya zambiri zathanzi, zokoma zomwe mungawonjezere pamndandanda wanu wogula.

Kuti muchepetse kugula kwanu, konzani mndandanda wanu ndizomwe zimamveka bwino kwambiri kwa inu.

Mwachitsanzo, avocado ndi chipatso, koma anthu ambiri amawagwiritsa ntchito ngati mafuta abwino.

Ziribe kanthu momwe mungakonzekerere mndandanda wanu, onetsetsani kuti zakonzedwa bwino komanso kuti ndi zosavuta kuziwerenga kuti muzitha kugula popanda nkhawa.

Chidule Pali zakudya zambiri zathanzi zomwe mungawonjezere ku a
mndandanda wazogulitsa zakudya zopatsa thanzi. Kuphatikiza zakudya zathunthu, zosasinthidwa pazakudya zanu
zidzakuthandizani kukhala ndi thanzi labwino ndikukwaniritsa zolinga zanu.

Mfundo Yofunika Kwambiri

Kugula golosale sikuyenera kukhala kovuta.

Kugwiritsa ntchito mndandanda wazogula kuti ukutsogolereni kugolosale ndi njira yabwino yotsatirira zolinga zanu.

Kuphatikiza apo, kukonzekera dongosolo la chakudya ndi mndandanda wazogula kumatha kukupulumutsirani nthawi ndi ndalama.

Popeza zabwino zake, kupanga mndandanda wazogula woyenera kuyenera kukhala pamwamba pazomwe muyenera kuchita.

Chakudya Chakudya: Nkhuku ndi Veggie Mix ndi Match