Njira Zosavuta Zakudya

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1. MUDZADYA ZAMBIRI-NDIPO MUWONJEZERETSO ZINTHU ZINA ZA MAPULOTI

Njira: Sinthani kuchokera pazakudya zazikulu ziwiri kapena zitatu kupita kuzakudya zisanu kapena zisanu ndi chimodzi zazing'ono zamafuta 300 mpaka 400.

Phindu loletsa kulemera: Mukamadya pafupipafupi, mumakhala ocheperako komanso opanda mpango chilichonse chomwe mukuwona. Mukamadya chakudya chamasana komanso chamasana, simukusowa chakudya chamasana kapena mukamaliza ntchito, chifukwa chake simubwera kunyumba kudzadya. Pa chakudya chilichonse kapena chotupitsa, idyani zomanga thupi ndi zopatsa thanzi, monga chimanga ndi mkaka, apulo wokhala ndi chiponde kapena sangweji ya Turkey. Mapuloteni amatenga nthawi yayitali kuti agayidwe kuposa ma carbs, kotero muzikhala okhutira nthawi yayitali. Kafukufuku wocheperako waku Yale adawonetsa kuti azimayi akakhala ndi chakudya chambiri chomanga thupi, amadya 31 peresenti yocheperako pakudya kuposa nthawi yomwe amakhala ndi nkhomaliro. Langizo: Yesani kuwonjezera ma ola 2-3 a nsomba kapena chifuwa cha nkhuku pakudya kwanu.

Bonasi yaumoyo: Mukamadya pafupipafupi mumakhala ndi mphamvu, kusinkhasinkha komanso kukhala tcheru-ndipo mudzapewa kukhetsa mphamvu kwamadzulo komwe kumakhala kofala pakati pa azimayi. Kuphatikiza apo, mutha kudya zakudya zopatsa thanzi chifukwa simukhala ndikudya komanso kunyamula ma calories opanda kanthu.

2. KUSINTHA KU NJERE ZONSE

Njira: Nthawi zambiri momwe mungathere, sankhani zinthu zambewu zonse kuposa zomwe zimayeretsedwa. Mwachitsanzo, yesani balere kapena bulgur m'malo mwa mpunga woyera. Idyani mkate wopanda tirigu m'malo mwa tirigu woyera kapena wolemetsedwa, oatmeal m'malo mwa grits, Mtedza wa Mphesa m'malo mwa Special K, kapena moyipa kwambiri, Cap'n Crunch. Ichi ndichifukwa chake muyenera kuwerenga zolemba za zakudya:

* Nthambi ya Moyo wa mkate imakhala ndi magalamu 5 a fiber pachidutswa-ma calories 80- pomwe Pepperidge Farm buledi woyera wopyapyala amakhala ndi ma calories 80 koma zero magalamu a fiber.

Mphindi imodzi ya Mphesa Zamphesa imakhala ndi magalamu 2.5 a ma fiber ndi ma calories 104 pomwe 1 O Special K ali ndi magalamu 0.88 a fiber ndi 105 calories (1 ounce ya Cap'n Crunch ili ndi magalamu 0,9 a fiber ndi ma 113 calories - ndi zambiri shuga).

Phindu loletsa kulemera: Zakudya zonse za tirigu ndizosavuta komanso zokhutiritsa. Zida zawo zimawapangitsa kudzaza kwambiri, chifukwa chake mumadya pang'ono osakhala ndi njala posachedwa. Langizo: Idyani tirigu mmodzi wokwanira pakudya chilichonse.

Bonasi yaumoyo: Zakudya zamtundu wapamwamba monga mbewu zonse zimathandiza kuteteza matenda amtima, matenda ashuga ndipo, mwina, khansa ya m'mawere, kapamba ndi khola. Amakhalanso ndi ma trace minerals omwe amachotsedwa muzakudya zoyengedwa.

3. ONJERANI CHIPATSO NDIPONSO MALO A NKHANI PA CHAKUDYA CHILICHONSE

Njira: Izi sizitanthauza kuwonjezera msuzi wazipatso kapena zakumwa za veggie-zomwe nthawi zambiri zimakhala zopanda fiber, mavitamini osakwanira ndi ma calories ambiri-ku nkhomaliro ndi chakudya chamadzulo. (Kunena zoona: Magawo 6 a madzi a Apple Top Tree ali ndi ma calories 90 ndi 0.2 magalamu okha a fiber-osaposa Hi-C Candy Apple Cooler. Mosiyana ndi zimenezi, apulo wapakati amakhala ndi ma calories 81 ndi 3.7 magalamu a fiber.) Muyenera kuwonjezera chipatso chonse ndi masamba onse. Kapena, ngati kuwawonjezera pa nthawi ya chakudya kuli kovutirapo, mutha kungofuna kuwirikiza kawiri zomwe mumadya.

Phindu loletsa kulemera: Kuti mukhale wokhutira, muyenera kuchuluka kwakuthupi m'mimba mwanu. Chipatso chonse kapena ndiwo zamasamba zimakupatsirani kudzaza. Kutanthauza, mudzadya pang'ono mukamadya komanso mukatha kudya. Langizo: Sankhani zipatso ndi ndiwo zamasamba zokhala ndi utoto wakuya.

Bonasi yaumoyo: Zipatso ndi ndiwo zamasamba ndizodzazidwa ndi mavitamini ndi ma phytochemicals. Pali zakudya zambiri zomwe zimapewa matenda amtima ndi khansa, omwe nthawi zambiri amatayika tikamapanga zipatso ndi ndiwo zamasamba kukhala msuzi. Chifukwa chake kugulitsa madzi azipatso zonse kumachepetsa chiopsezo cha matendawa.

4. SANKHANI ZONSE ZA TSIKU LAPANSI NDI MAFUTA

Njira: Pang'onopang'ono gwiritsani ntchito njira yanu kuchoka ku mafuta athunthu kupita ku mafuta ochepa kupita ku mkaka wopanda mafuta, yogati, ayisikilimu ndi tchizi. Ngati nthawi yomaliza munatenga tchizi wopanda mafuta ambiri, munalawa ngati mphira, yesaninso. Zakudya zopanda mafuta ambiri zapita patsogolo kwambiri.

Ubwino wowongolera kulemera: Iyi ndi njira yosavuta yopulumutsira pama calories popanda kupereka nsembe. Ma ounike anayi a kanyumba kanyumba amakhala ndi zopatsa mphamvu 120, poyerekeza ndi ma calories 100 a 2%, 90 calories ya 1% ndi 80 opanda mafuta. Gulu limodzi la tchizi la Cheddar lili ndi ma calories 114 ndi magalamu 6 a mafuta okhutira; Mafuta ochepa okha a Kraft tchizi ali ndi ma calories 90 ndi magalamu 4 odzaza mafuta. Msuzi umodzi wa ayisikilimu wa Breyers ali ndi zopatsa mphamvu 150 ndi magalamu 5 mafuta odzaza; Häagen Dazs ili ndi ma calories 270 ndi magalamu 11 okhathamira mafuta; Breyers Light ili ndi ma calories 130 ndi 2.5 magalamu odzaza mafuta. Langizo: Yang'anani kwambiri pa kudula mafuta okhuta.

Bonasi yaumoyo: Mukuchepetsa kwambiri mafuta odzaza, omwe amawonjezera chiopsezo cha matenda a mtima. Mwachitsanzo, ma ola anayi a kanyumba wamba amakhala ndi magalamu atatu amafuta okhathamira, poyerekeza ndi magalamu 1.4 a tchizi tating'onoting'ono tating'onoting'ono, osachepera 1 gramu wamafuta ochepa komanso opanda mafuta okwanira opanda mafuta. Akatswiri amalangiza kuchepetsa mafuta odzaza osapitirira 10 peresenti ya ma calorie onse, omwe amatanthauzira magalamu 22 patsiku pa chakudya cha ma calorie 2,000.

5. KUMWA MADZI AMBIRI

Njira: Amayi ayenera kumwa makapu 9 amadzimadzi tsiku lililonse, ambiri mukamachita masewera olimbitsa thupi, koma ambiri amangodya makapu 4-6 patsiku. Sungani botolo lamadzi pa desiki lanu, m'chikwama chanu ndi m'galimoto yanu.

Phindu loletsa kulemera: Madzi akumwa amakupangitsani kukhala omasuka, chifukwa chake mumayenera kudya pang'ono, ndipo zimakuthandizani kuti musadye mukakhala ndi njala. Anthu ambiri amatembenukira ku chakudya ali ndi ludzu. Langizo: Imwani madzi m’malo mwa zakumwa zotsekemera ndi timadziti kuti muchepetse madzi ndi kusunga ma calories.

Bonasi yaumoyo: Kukhala wopanda madzi okwanira kumachepetsa chiopsezo cha matenda, kuphatikizapo khansa ya m'matumbo, m'mawere ndi chikhodzodzo. Pakafukufuku wina, azimayi omwe amati amamwa magalasi opitilira 5 a madzi patsiku anali ndi chiopsezo chotsika kwambiri ndi khansa ya m'matumbo 45% kuposa omwe amamwa awiri kapena ochepera.

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