Momwe Mungadye Zakudya Zosapatsa Mtima Popanda Kudzimva Olakwa

Zamkati

• Pangani zisankho zanzeru mukadya zakudya zopanda thanzi.
• Onaninso za

Pangani zisankho zanzeru mukadya zakudya zopanda thanzi.

1. Chepetsani kulakalaka

Kuchotsedwa kwathunthu siko yankho. Kulakalaka kukanidwa kumatha kutuluka msanga, komwe kumapangitsa kuti muzidya kwambiri kapena kudya mopitirira muyeso. Ngati mumalakalaka batala kapena tchipisi, mwachitsanzo, idyani tiziwisi tating'onoting'ono, kapena mugule thumba laling'ono la tchipisi tating'ono tating'ono tating'ono tingapo.

Komanso kuganizira: njira yathanzi monga tchipisi topangidwa kuchokera ku chimanga cha buluu. Awa ali ndi mapuloteni 20% kuposa anzawo achimanga oyera omwe amawapangira chakudya chokwanira. Zakudya zokhala ndi tinted zimapeza mtundu wake wa buluu kuchokera ku anthocyanins, mankhwala olimbana ndi matenda omwe amapezekanso mu blueberries ndi vinyo wofiira. Komabe, ali ndi ma calories 140 ndi magalamu 7 a mafuta pa 15-chip kutumikira, choncho imani pang'ono ndikusungunula salsa m'malo moziziritsa bwino.

2. Muzichita zinthu mozindikira

Kuphulika nthawi zina ndikovomerezeka - musatengeke ndikudya zakudya zopanda thanzi tsiku lonse!

3. Pewani kusunga masheya m'makabati kapena mufiriji yanu

Gulani kena kokha pamene kulakalaka kukugunda ndikusangalala pang'ono. Kenako gawani kapena muwononge zina zonse.

4. Sakanizani

Yesani kudya zakudya zathanzi limodzi ndi zakudya zopanda thanzi, monga chidutswa cha chipatso ndi cheesecake yanu. Mukamadya chipatso choyamba, mumatha kudya komanso kusakhala ndi chakudya chambiri tsiku lonse.

5. Kuwerengera zopatsa mphamvu

Yerekezerani kuchuluka kwa mafuta ndi zopatsa mphamvu zomwe zimapezeka muzakudya zopatsa thanzi, zokhutiritsa poyerekeza ndi zakudya zopanda thanzi. Mwachitsanzo, apulo wapakati amakhala ndi ma calories 81 okha ndipo alibe mafuta; thumba limodzi la ma pretzel lili ndi ma calories 108 komanso mulibe mafuta, ndipo chidebe cha yogurt yamafuta ochepa chimapereka ma calories 231 ndi magalamu awiri a mafuta.

6. Muziganizira kwambiri za mafuta

Samalani kwambiri kuti muwerenge zolemba. Pambuyo pofufuza mitundu ingapo yazakudya, monga makeke, buledi, ndi tchipisi, ofufuza ku Yunivesite ya Minnesota adapeza kuti zinthu zotsika mtengo zimakhala ndimafuta ambiri kuposa omwe amawononga pang'ono. Mafuta okonzedwawa, omwe awonetsedwa kuti akukweza mulingo wa cholesterol (yoyipa) wa LDL, amatha kuwonekera pamndandanda wamafuta ochepa a hydrogenated kapena hydrogenated ndikufupikitsa. Ngakhale opanga ambiri adachepetsa mafuta omwe amagwiritsidwa ntchito muzogulitsa zawo, ena sanapitebe opanda mafuta. American Heart Association imalimbikitsa kuchepetsa kuchuluka kwa mafuta omwe mumadya mpaka 1 peresenti ya ma calories anu a tsiku ndi tsiku. Kuti mukhalebe wonenepa, osapitirira 25 peresenti ya zopatsa mphamvu tsiku lililonse ayenera kubwera kuchokera mafuta.

Onaninso za