Limbikitsani Zaka Zambiri Zanu ndi Zakudya Zanu Zammawa
Mukudziwa kuti chakudya cham'mawa chimakupatsani mphamvu kuti muyambe tsiku lanu. Koma powonjezera zakudya zotsalira kukalamba chakudya cham'mawa, zingathandizenso kutalikitsa moyo wanu. Yesani malingaliro abwino awa a kadzutsa kuti ndikusungeni inu m'mawa mmawa umodzi pa nthawi.
Kufunika kwa kadzutsa
Ngakhale chakudya cham'mawa chimatchedwa chakudya chofunikira kwambiri patsiku, palibe zamatsenga kapena zosamvetseka ponena za ntchito yake pa zakudya zabwino.
Sichidzakuthandizani kuchepetsa thupi lanu, koma odyera kadzutsa amadya amakhala ndi thupi labwino kwambiri, poyerekeza ndi osadya chakudya cham'mawa. Anthu ambiri omwe amalemerera thupi lawo ndikuwusiya kudya kadzutsa, malinga ndi US National Weight Control Registry.
Palibe chilichonse chomwe chimatsimikizira kuti chakudya cham'mawa chimayambitsa kulemera, koma ndi chikhalidwe cha anthu oonda. Anthu ambiri amadya chakudya cham'mawa kuti apulumutse zakudya zowonjezera, koma izo zimatha kupsa mtima m'njira ziwiri: kaya mumakwiya m'mawa - ngati zakudya zopanda thanzi zowonjezereka, zowonjezera zowonjezera zilipo - kapena mumadzipatsa chakudya chokwanira chifukwa mumamva monga momwe mwazichitira. Kuyambira m'mawa ndi zosankha zabwino za zakudya zingakupangitseni inu kusankha bwino tsiku lonse.
Nchiyani chimapangitsa kadzutsa "kutsutsa kukalamba"?
Chakudya cham'mawa chikhoza kuonedwa kukhala wathanzi-kulimbikitsanso ngati izi zikuphatikizapo mbali izi za zakudya zotsutsa :
- Mapuloteni owonda, omwe amakulepheretsani kukhala osatopa kwa nthawi yayitali
- Mbewu zonse ndi / kapena zipatso ndi ndiwo zamasamba, zomwe zimakupatsani mchere wathanzi, wokhudzana ndi kufa kwapang'ono.
- Mafuta abwino, omwe amawathandiza kukhala ndi thanzi labwino
Kuwonjezera pamenepo, chakudya cham'mawa chotsamwitsa ndi chimodzi chomwe sichimayambitsa mavuto ena m'mawa, pamene cortisol yanu ilipamwamba kwambiri!
Zosankha zachakudya chachakudya
Ngati muli ngati anthu ambiri, m'mawa amangofuna kukonda kwambiri kukitchini. Nazi njira zina zabwino zokhudzana ndi masiku otanganidwa:
- Mtedza wa mandimu, amondi, kapena mtedza wina wa mkate wambiri
- Yogurt bwino: wosanjikiza Greek yogurt (10-15g ya mapuloteni mu 1/2 chikho) ndi mbewu zonse-monga Fiber First, Bran Buds kapena Kashi ndi zipatso zina
- Zing'onozing'ono zing'onozing'ono za nsomba ndi zidutswa zambewu zonse ndi chidutswa cha zipatso
- Sakanizani masamba osakaniza ndi tirigu kapena nyama yowonda
- Jazz ndi oatmeal ndi zipatso, mtedza, ndi mkaka wotsika mafuta, komanso kuyesera zokopa monga malasses, mazira a mapulo, kokonati yamoto, kupanikizana, kapena ngakhale tchizi. Chitsime chabwino cha zakudya zamadzimadzi zosakanizika komanso zosasungunuka zimatha kuphikidwa mu microwave pafupifupi mphindi ziwiri
- Zipatso za smoothies zomwe zimaphatikizapo zipatso, mkaka wotsika kwambiri, zipatso, ndi chitsimikizo cha mapuloteni (monga whey mapuloteni ufa kapena mtedza mafuta) ndi ofulumira komanso amathandiza kwambiri.
Chakudya chachakudya kuti mukonzekere pasadakhale
- Nkhumba iliyonse imatha kuphikidwa nthawi yambiri ndikuchoka mu furiji kwa masiku anai kapena asanu. Ganizani oat-cut-oat, tirigu wa bulgur, mpunga wofiira kapena quinoa, ndipo yesani iwo ndi zofanana zomwe mungaike pazitsamba zamatsenga.
- Mazira akhoza kuphika pasadakhale ndikuchoka mu furiji kwa mlungu umodzi; idyani limodzi ndi zoperekera zonse za tirigu kapena chidutswa cha toast. Frittatas kapena omelets ndi galimoto yabwino ya ndiwo zamasamba kuti mupangitse mchere wanu wam'mawa. Yesani kuphika mini-frittas mu uvuni mu tini ya muffin; Awatulutseni ndi kuwawombera kuti azitentha mmawa.
Zotsatira:
Janet Helm, RD. Kuphika Kuphika: Okonda Zakudya Zaumoyo Zakudya Zakudya . Oxmoor House. 2012.
Nyimbo WO, Chun OK, Obayashi S, Cho S, Chung CE. "Kodi kudya chakudya cham'mawa kumagwirizanitsidwa ndi chiwerengero cha anthu akuluakulu a US?". J Amadyetsa Assoc. 2005 Sep; 105 (9): 1373-82.