15 Mawu Othandizira Opatsa Matenda Amakhumba Kuti Muletsedwe M'mawu Anu

Zamkati

• Onaninso za

Monga katswiri wazakudya, pali zinthu zina zomwe ndimamva anthu akunena mobwerezabwereza zomwe ndikulakalaka ndikadatero ayi mverani. Chifukwa chake ndidadzifunsa: Kodi anzanga omwe ndimagwirizana nawo pankhani yazakudya amaganiza chimodzimodzi? Awa ndi mawu omwe onse amati amawayendetsa. Chifukwa chake, m'malingaliro anga odzichepetsa, ndingapangire kuyesa kuwachotsa pamawu anu.

Mafuta a m'mimba. Ngati pali nthawi imodzi yomwe ndingachotsere kwamuyaya, ingakhale "mafuta am'mimba." Zolemba zomwe zimalonjeza "kuwotcha" kapena "kusungunuka" mafuta am'mimba ndizabodza chabe. Kodi sizingakhale zophweka kwambiri ngati titadina batani lamatsenga ndikusankha komwe mafuta amachokera? Koma sizigwira ntchito mwanjira imeneyi. Thupi lanu limakonda kuchepetsa thupi m'malo onse molingana. Mafuta am'mimba, mafuta owoneka bwino, amathandizidwa ndi zovuta zazikulu zathanzi, monga mavuto amtima. Amuna amadziwika kuti ali ndi zochitika zambiri zam'mimba kuposa azimayi, ndipo azimayi amakhala ndi zolemetsa zochulukirapo m'chiuno ndi m'chiuno.

Zakudya. Awa ndi mawu amalemba anayi omwe akuyenera kuletsedwa m'mawu onse. Zakudya sizigwira ntchito-chikhalidwe chawo ndichakanthawi komanso chododometsa, chimakupangitsani kusowa zakudya m'malo modya wathanzi kwa moyo wonse. "Tiyenera kumvetsera matupi athu m'malo mokakamiza kuti azolowere kudya zakudya zoletsa," akutero Christy Brissette, M.S., R.D., wa 80 Twenty Nutrition.

Wopanda mlandu. "Ngakhale ndimakonda chophika chopangidwa ndi zinthu zabwino kwambiri, ndikukhulupirira kuti sikulakwa kutanthauza kuti mnzakeyo ayenera kudzipangitsa kuti azidziimba mlandu," akutero a Tori Holthaus, M.S., R.D., a INDE! Zakudya zabwino. "Kaya munthu asankha chakudya chazakudya chake, kulawa, kusavuta, mtengo wake, kapena zifukwa zingapo, akuyenera kudzimva kuti alibe mlandu pazosankha zawo."

Kubera tsiku. Sally Kuzemchak akuti: "Ngati mukudya moperewera kwambiri kotero kuti muyenera kukhala tsiku lonse mukudya zakudya zonse zomwe" simuloledwa "kukhala nazo, ndiye kuti sizingakhalepo nthawi zonse," akutero Sally Kuzemchak , MS, RD, ya Real Mom Nutrition. "Zimakupangitsani kulephera, zomwe zimakupangitsani kudzimvera chisoni ndikukuyendetsani molunjika kuzakudya zomwe mukufuna kuchepetsa."

Chakudya choipa. "Chakudya sichiyenera kutanthauzidwa kuti ndi choyipa kapena chabwino, chifukwa zakudya zonse zimatha kukhala ndi dongosolo labwino la kudya," atero a Toby Amidor, M.S., R.D., katswiri wazakudya komanso wolemba Kitchen ya Greek Yogurt. "Ndikamva anthu akunena kuti carbs kapena mkaka ndi woyipa, zimandipangitsa kuti ndisamveke. Zakudya izi zili ndi michere yofunikira yothandizira kudyetsa matupi athu. Ngakhale zakudya zopanda pake zili ndi malo-chakudya chiyenera kusangalatsidwa, ndiye ngati ali ndi zopatsa mphamvu zochepa ndi mbiri yazakudya (monga makeke ndi tchipisi), mumangodya pang'ono." (Ingoyang'anirani zizindikiro izi zomwe mumakonda kudya zakudya zonenepetsa.)

Detox kapena kuyeretsa. "Simuyenera kuyeretsa thupi lanu kapena kugwiritsa ntchito detox," akutero Kaleigh McMordie, RD, wa Lively Table. "Lingaliro loti kumwa msuzi wokwera mtengo kwambiri (ndipo nthawi zina wonyansa) kumayeretsa matumbo anu ndichopenga. Muli ndi impso ndi chiwindi cha izo."

Poizoni. "Mawu akuti 'poizoni' ndi 'poizoni' amachititsa anthu kuganiza kuti chakudya chawo chili ndi zinyalala za nyukiliya," akutero Kim Melton, RD. kupewedwa kotheratu."

Kudya koyera. "Inenso sindimakonda kugwiritsa ntchito mawuwa chifukwa amatanthauzanso kuti pali 'kudya kodetsa'," atero a Rahaf Al Bochi, R.D., ochokera ku Olive Tree Nutrition. Kusangalala ndi zakudya zonse ndiye thanzi. "

Paleo. “Liwu lakuti ‘paleo’ limandilimbikitsa,” akutero Elana Natker, M.S., R.D., mwini wa Enlighten Nutrition. "Ndikawona njira yomwe ili ndi 'paleo' monga chofotokozera, ndicho chidziwitso kwa ine kuti ndisinthe tsambalo.

Zakudya zabwino kwambiri. "Ngakhale kuti mawuwa adachokera ngati njira yowonetsera zakudya zomwe zimalimbikitsa thanzi labwino, kusowa kwake kwa malamulo kwachititsa kuti likhale limodzi mwazinthu zomwe zimagwiritsidwa ntchito mopitirira muyeso muzakudya ndi thanzi," akutero Kara Golis, RD, wa Byte Sized Nutrition. . "Tsopano imagwiritsidwa ntchito makamaka ngati njira yotsatsira kukonza malonda.

Zachilengedwe. "Pali malingaliro olakwika akuti chifukwa choti china chake chalembedwa kuti ndi chachilengedwe, ndiye kuti ndi njira yabwinoko," akutero Nazima Qureshi, R.D., M.P.H., C.P.T., of Nutrition by Nazima. "Izi zitha kukhala zosocheretsa ndikupangitsa kuti anthu azidya chakudya chochulukirapo pomwe chilibe phindu lililonse."

Zachilengedwe zonse. "Kudya organic [sikuti] ndibwino kwa inu. Anthu atha kudya zakudya zonse zopanda organic, zopanda GMO osati chipatso chimodzi kapena masamba," atero a Betsy Ramirez, RD "Kumapeto kwa tsikuli, tiyeni tileke kukhala Woweruza Judy Zakudya zopatsa thanzi ndizofunikira. "

Zakudya zopsereza mafuta. "Ndimakwiyitsidwa kwambiri ndikawona izi," akutero Lindsey Pine, M.S., R.D., wa Tasty Balance. "Mawu ang'onoang'ono atatuwa amamveka ngati tingadye chakudya chamtundu winawake ndipo mafutawo adzasungunuka kwenikweni kuchokera m'matupi athu. Ndizosocheretsa kwambiri!"

Osadya chilichonse choyera. "M, vuto ndi chiyani ndi mbatata, kolifulawa, ndi-gasp! -nthochi? Musaweruze ubwino wa zakudya za chakudya chokha ndi mtundu wake," akutero Mandy Enright, M.S., R.D., Mlengi wa Nutrition Nuptials.

Zopanda shuga. "Ndili ndi makasitomala amandiuza kuti amadya opanda carb ndipo ndimazindikira msanga kuti sadziwa kuti chakudya chamafuta ndi chiyani," akutero Julie Harrington, RD, wa Delicious Kitchen. "Zipatso ndi ndiwo zamasamba zonse ndi carbs ndipo ndi zabwino kwa inu!"

Onaninso za