Kuchepetsa Kunenepa Q ndi A: Kukula kwa Gawo

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Funso. Ndikudziwa kuti kudya magawo akulu kwandithandizira kulemera kwanga kwa mapaundi 10 pazaka ziwiri zapitazi, koma sindikudziwa kuchuluka kwa chakudya. Ndikapangira casserole ya banja langa, kodi kukula kwanga ndikutani? N'zovuta kusiya kudya pamene pali chakudya chachikulu pamaso panu.

A. M'malo mobweretsa casserole yonse patebulo, idyani gawo la aliyense m'banja lanu mukadali kukhitchini, akutero katswiri wazakudya ku Baltimore Roxanne Moore. "Motero, ngati mukufunadi masekondi, muyenera kudzuka."

Simungafune masekondi mukamadya pang'onopang'ono, kupatsa ubongo wanu mphindi zokwanira 20 kuti mulandire chizindikiro choti m'mimba mwanu mwadzaza. “M’malo modyera limodzi chakudya chabanja mothamanga, chepetsani ndipo sangalalani ndi kukambitsirana,” akutero Moore. Komanso, musapange casserole kukhala nsembe yokhayo. Gwiritsani ntchito masamba ophika kapena saladi woponyedwa ndi ziweto zambiri; mbale zazitali zama fiber zimakuthandizani kuti mukhale okhutira.

Ponena za kukula kwa casserole servings yanu, ndizovuta kuyankha osadziwa zosakaniza. Mungafune kutenga izi ndi maphikidwe ena kwa katswiri wazakudya wolembetsa, yemwe angadziwe zopatsa mphamvu ndikuwonetsa kukula kwake motengera zakudya zanu zonse.

Kuti mudziwe zambiri za kuwongolera magawo, onani tsamba la boma la Center for Nutrition Policy and Promotion (www.usda.gov/cnpp). Mutha kutsitsa Pyramid ya Guide ya Chakudya ndi zina zambiri zokhudzana ndi kukula kwake. Komabe, monga tsambalo likusonyezera, kukula kwakukulu komwe kumaperekedwa ndi piramidiyo ndikocheperako kuposa komwe kumalembedwe azakudya. Mwachitsanzo, kuphika pasitala yophika, mpunga kapena phala ndi chikho chimodzi cholembedwacho koma chikho chimodzi chokha pa piramidi.

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