Kugula masitolo kumakhala kovuta kwambiri pamene mwatulukira kumene. Ngakhale pamene ali ndi zida zogwiritsira ntchito shuga , zikhoza kukhala zovuta kuyesa kumasulira izo mu mndandanda wa zakudya, ndikuyendetsa maulendo ndi sitima ya zakudya. Ngati mungathe kukonzekera, yesetsani kufufuza ola limodzi kapena awiri nthawi yoyamba mukapita kukagula zakudya zadongosolo lanu latsopano la shuga .
Zingathandize kuti ulendowo usakhale wopanikizika kwambiri.
Monga munthu wodwala shuga, ndikofunika kuti nyumba yanu ikhale ndi zakudya zokongola, zokongola komanso zatsopano. Ngati zosankha zabwino zitha kupezeka pazomwe zidafika, zidzakhala zosavuta kumamatira ndondomeko ya chakudya cha shuga.
Kotero, mndandanda wabwino kwambiri wa kugula chakudya cha shuga kwa inu mukhozadi kukhala mndandanda wamakono. Ikani izo pa friji, kapena malo ena inu mudzaziwona izo tsiku lirilonse. Mukawona kuti mukuyenda bwino kwambiri, onjezerani mndandanda wanu kuti muthe kukatenga paulendo wanu wotsatira.
Musanapite Kugulira
Kenaka, nthawi zonse tengani maminiti pang'ono kuti mudzifunse mafunso awa musanapite kukagula:
- Ndi anthu angati ndipo ndizitumikira kangati? Gulani chakudya chokwanira kwa anthu ambiri ndi chakudya, kuti musakhale ndi chakudya chokwanira m'nyumba kuti muyesedwe kudya.
- Kodi zanga zathanzi zakhala zikuyenda bwino ndisanakhale ndi mwayi womaliza? Ngati ndi choncho, nthawi yotsatira mugule pang'ono.
- Kodi zimanditengera masiku omwewo kuti ndidye bokosi limodzi la ma cookies opanda shuga pamene zimanditengera kudya? Ngati ndi choncho, malire kugula kwanu ku bokosi limodzi panthawi, penyani zolemba zing'onozing'ono, kapena musagule pa ulendo uliwonse wogula. Ndipo kumbukirani kuti ma cookies opanda shuga amakhala ndi mavitamini m'madzi. Ngakhale kusankha bwino kuposa ma cookies nthawi zonse, kudya izo kudzakweza shuga lanu la magazi.
Kumbukirani kuti palibe ndondomeko ya chakudya cha shuga yomwe imalengedwa mofanana. Mofananamo, mndandanda wa zakudya za shuga sudzafanana. Izi zikunenedwa, apa pali mndandanda wa zolaula zomwe zingakuthandizeni kuti muyambe kusunga nyumba yanu ndi zakudya zabwino, zokongola, ndi za shuga.
Zogulitsa Zagula Zamatenda
- Zipatso - Mufunikira mavitamini 2 mpaka 4 a zipatso zatsopano kapena zachisanu patsiku. Ali m'sitolo, mungagwiritse ntchito apulo kuti muyambe kugwiritsira ntchito chipatso. Yesetsani kukonzekeretsa chipatso chomwe mudzagula; Nthawi zina, chifukwa cha zifukwa zina, chipatso chimangooneka ngati chabwino. Zipatso zambiri zingalowe m'malo mwa maphikidwe. M'malo mwake, konzekerani momwe angatumikire zipatso zambiri zomwe muyenera kuzigula. Ndipo mukakhala mu sitolo, gulani zomwe zatsopano, nyengo, ndi / kapena zogulitsa.
- Nyama, Nsomba, ndi Mapuloteni-Chakudya Chochuluka - Mudzafunikira zakudya ziwiri kapena zitatu za zakudya zopatsa mphamvu zowonjezera patsiku. Onetsetsani pakhomo la makadi kuti muthandize pafupifupi 3 koloko yomwe ikugwira nyama kapena nsomba. Dzira limodzi kapena kapu imodzi ya tofu ndikutumizira nyama. Nkhuku zopanda khungu ndi / kapena Turkey, nsomba, kudula kwa nyama, nyama ya nkhumba, mazira kapena cholowa cha mazira , ndi mafuta otsekemera otsekemera.
- Masamba Osalima - Gawo la chakudya chamadzulo ndi mbale ya chakudya chamadzulo ayenera kukhala ndiwo zamasamba, komanso ndiwo zamasamba zowathandiza kuti azidya zakudya zolimbitsa thupi za shuga. Choncho, pulani kugula masamba okwanira kapena achisanu kuti mukwaniritse zosowa zanu.
Mofanana ndi zipatso, yesetsani kukonzekera kuchuluka kwa momwe mungafunire, koma dikirani kufikira mutapita ku sitolo kuti muone zomwe zikuwoneka bwino. Zomwe zikunenedwa, ndiwo zamasamba zobiriwira monga sipinachi, letesi yamdima, ndi broccoli - komanso masamba a chikasu lalanje, monga tsabola lokoma ndi kaloti - amakhala ndi vitamini ndi mineral yoposa. Zolakolako ndizo chipatso koma nthawi zambiri zimagwiritsidwa ntchito ngati masamba m'maphikidwe. Iwo ali odzaza ndi mafuta abwino ndipo ali othandiza kuthetsa chakudya chowoneka ndi shuga. Anyezi ndi adyo ndi zakudya zochepa zokhala ndi zakudya zolimbitsa thupi. Zingakuthandizeni kuwonjezera kukoma pamene mukupitiriza kuphika mafuta ndipo muyenera kukhala pa mndandanda wanu.
- Mafuta - Monounsaturated ndi polyunsaturated mafuta monga azitona, canola, chimanga, mpendadzuwa, kapena mafuta a soya ayenera kukhala pa mndandanda wanu. Onetsetsani kuti mafuta ochepetsetsa a mafuta ochepetsetsa amawathira mafutawa (kugwiritsa ntchito mafuta a mkate), komanso mafuta ophikira opanda mafuta omwe amagwiritsidwa ntchito poika ndi kuphika.
- Mtedza, nyemba - Amondi ndi walnuts ndizopangira saladi kapena kusakaniza mu tirigu kapena yogurt. Nyemba zakuda zam'chitini, nyemba za impso, nyemba za garbanzo, kapena zamoyo zosiyanasiyana ziyenera kukhala pamndandanda wanu. Nyemba zam'chitini ziyenera kutsukidwa bwino musanagwiritsire ntchito, kuchotsa mavitamini owonjezera, koma mwamsanga kuphika komanso zothandiza kwambiri pazakudya za shuga.
- Mkaka Wamakono - Lamulo la masentimita awiri kapena atatu pa tsiku la nonfat kapena mkaka wochepa wa mafuta kapena yogurt (1 chikho = kutumikira), kapena tchire la mafuta ochepa (1/4 chikho kutumikira).
- Mbewu Zonse, Zamasamba Zosakaniza , ndi Mphungu - Samalani malemba omwe amati, "mankhwalawa ali ndi X magalamu a mbewu zonse pa kutumikira." M'malo mwake, sungani mankhwala ndi kuyang'ana malemba awo okhuta zakudya. Sankhani zomwe zili ndi fiber kwambiri.
Mchele wa Brown, pasitala wonse, tirigu wapamwamba kwambiri ndi mkate wapamwamba kwambiri ayenera kukhala pa mndandandanda wanu. Mbewu zina monga quinoa, balere, ndi bulgur nthawi zambiri zimalowetsedwa mpunga mu maphikidwe. Zakudya za mbatata, chimanga, nandolo zonyezimira, sikwashi, ndi mphodza zimatha kubwezeretsanso mbewu ku diabetes.
- Zamagetsi " - Zingakhale zofuna kuganizira zoika mndandanda wa zakudya zogulitsa zakudya m'malo mwa shuga weniweni mu khofi, tiyi, ndi maphikidwe. Zakumwa za calorie zakumwa monga tiyi yatsopano ya feteleza, zakudya zamadyedwe , ndi madzi osungunuka zipatso zingapangitse mndandanda wanu kukupatsani zakumwa zomwe zingasokoneze shuga lanu la magazi. Ndipo popeza aliyense amafunika kuchitapo kanthu nthawi zonse, ayang'ane chokopa cha shuga kapena keke - kumbukirani kuti ndizakudya zonse (osati shuga) zomwe zingakhudze shuga lanu la magazi .