Momwe Osatayidwa Paphwando Latchuthi Lakuofesi Yanu

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O, maphwando akuofesi. Kuphatikiza kwa mowa, mabwana, ndi ogwira ntchito kumatha kupangitsa kukhala kosangalatsa kapena kosangalatsa. Njira yosavuta yosangalalira ndikusunganso ukadaulo wanu: Osamangomwetsa mowa. Koma ndi kuchepa kwa bajeti ya chakudya komanso nthawi yochokera kuntchito, ndizosavuta kunena kuposa kuchita. Chifukwa chake tidalemba wolankhulira wa Academy of Nutrition and Dietetics, Torey Jones Armul, M.S., R.D., chifukwa cha malangizo ake ochita maphwando osadzichititsa manyazi.

Osangodikira Pamimba Chopanda kanthu

Muyenera (kuti) mudaphunzira izi ku koleji koma ndikofunikira kubwereza: Idyani china chake! Ndikosavuta kupita kuphwando popanda chilichonse m'mimba mwanu ngati chizolowezi chanu ndikudya chakudya kunyumba. Koma ngati mutadya musanamwe madzi anu oyamba, sikuti mumangomwa mowa wocheperako komanso kumva kuti mwaledzera, komanso mudzakhala oledzeretsa mwachangu, akutero Armul.

Yang'anani pa Mapuloteni A Zakudya Zisanachitike

Ngati mumakonda kudya zipatso kapena karoti masana, onjezerani yogati, mtedza, kapena tchizi. “Kafukufuku wina akusonyeza kuti kudya chakudya chokhala ndi mapuloteni ambiri musanamwe n’kothandiza kwambiri poletsa kumwa mowa mwauchidakwa,” anatero Armul. Kuphatikiza apo, puloteni ndikutulutsa zokhwasula-khwasula zimathandizira kuwongolera zilakolako kuti musapitirire pa tray ya mchere.

Pakani Chikwama Chokwanira

Ngati kutuluka pakhomo ndi nthawi yamaphwando kumatanthauza kuti ndinu otanganidwa kwambiri ndi chakudya chamasana, pakani konyamula kuti mudye panjira. Armul amalimbikitsa maamondi, njira zosakanikirana, kapena malo ogulitsira. Mutha kuyesanso imodzi mwazakudya 10 Zonyamula Mapuloteni Apamwamba.

Idyani Anzeru Paphwando

Zakudya zanu zisanachitike zimakupangitsani kuti musadye mukakhala komweko. "Kudya ndi kumwa nthawi imodzi kumachedwetsa kumwa mowa, koma zimatengera zomwe umadya," akutero a Armul. "Zakudya zamafuta ambiri zimawonjezera kuyamwa kwanu mowa." Chifukwa chake khalani kutali ndi timitengo ta mozzarella!

Kutulutsa, Kutulutsa, Kutulutsa

Sitingathe kutsindika izi mokwanira. Zotsatira za mowa zimakhala zamphamvu kwambiri mukakhala kuti mulibe madzi okwanira, akuchenjeza Armul."Ndipo kuchepa kwa madzi m'thupi kumayambitsanso zowawa komanso kusapeza bwino kwa wotukuka." Ngati mukumva ludzu, mwatsala kale. Imwani madzi tsiku lonse ndi nthawi ndipo mutatha phwandolo, ndipo idyani zambiri mwa Zakudya 30 Zopatsa Mphamvu, ndipo mudzatha kudzuka tsiku lotsatira kukonzekera kubwerera kuntchito. Osangokhala opezanso mphamvu m'mawa mwake ... omwe mumagwira nawo ntchito adzakhala njala, chifukwa. (Mukumva kuti ndinu wachifundo? Atumizireni nkhaniyi.)

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