Kodi Mungatani Kuti Muzisankha Bwinobwino Moyo Wanu Mukamafuna Bite Mwamsanga?
Ngakhale mutakonza chakudya chambiri cha pakhomo panu, mumapezeka kuti mumakhala panyumba panu kapena mukuyenera kudya mofulumira. Malo odyera ofulumira nthawi zambiri ndi njira yofulumira kwambiri yogwira chakudya chanu popita. Mwamwayi, amathanso kuwonjezera zakudya zopanda mphamvu, shuga, ndi mafuta ku zakudya zanu.
Ngati mukuyang'ana lipids yanu ndikupeza kuti mukufunika kudya kapena kudya njala, chakudya chokhazikika chingakhale chanu chokha.
Yesani njira izi kuti muteteze zakudya zopanda thanzi zomwe pamapeto pake zingapangitse cholesterol ndi triglyceride.
Pewani Zakudya Zouma
Mukamaganizira za chakudya chofulumira, mungaganizire ziweto za mafuta ndi zophika za ku France. Zakudyazi zimaphika kwambiri m'mafuta, zomwe zingatengere mafuta owonjezera, mafuta owonjezera , ndi ma calories mu zakudya zanu. Ngati n'kotheka, zinthu izi ziyenera kupezedwa ngati mukutsatira zakudya zoperewera kwa mafuta m'thupi.
Kuwonjezera pamenepo, zakudya zina zomwe zingakhale zokazinga komanso zoyenera kuzipewa zikuphatikizapo:
- Nsomba
- Dulani ana aamuna
- Mphete anyezi
- Nkhuku
- Mbatata
Malo ena odyera odyera angakhale ndi zakudya zomwe zaphikidwa kapena zokazinga m'malo mozama. Nthawi zonse ndibwino kufunsa ngati zosankhazi zilipo. Kuonjezerapo, ngati nsomba yokazinga kapena nkhuku ndi yokhayo yomwe mungakhale nayo, mutha kuchotsa msuzi wouma musanayambe kudya.
Sankhani Sandwiches kapena Wraps
Malo ena odyera odyera amayamba njira yabwino yodyera.
Ngati mukufuna njira zamakono zowonjezera mafuta a kolesterolini, muli ndi chisankho chokwanira pazinthu zina zolimbitsa chakudya.
Mwachitsanzo, mmalo mwa nkhuku ndi nkhuku yokazinga, mungathe kusankha zakudya monga nkhuku yokazinga, masangweji atsopano, zitsulo zamtengo wapatali, kapena zowonjezera zomwe zimapangidwira m'thumba la pita.
Onetsetsani za zakudya zomwe zimayikidwa pa zakudyazi, chifukwa zingakhalenso ndi zakudya zambiri.
Ngati n'kotheka, sankhani mitundu yambiri ya mkate ndi wraps. Izi zili ndi mitsempha yambiri kusiyana ndi anzawo oyeretsedwa. Zakudya zowonongeka ndi ndiwo zamasamba ndizotheka kuwonjezeranso ku sangweji yanu kapena kukulunga zomwe zingapereke chisangalalo chowonjezera.
Masamba ndi Zojambula Pambali
Zitsulo zina, monga mpiru kapena vinyo wosasa, zimakhala zochepa kwambiri, mafuta, ndi shuga. Komabe, zina zowonjezera, monga cheesy sauces, ketchup, sugary dressings, kapena mayonesi, zingathandizenso zakudya zambiri.
Malo ambiri odyera odyera amatha kuwonjezera ma sauzi ndi zokutira chakudya chanu kuti asunge nthawi. Mwamwayi, izi zowonongeka zosavomerezeka nthawi zambiri zimawonjezeredwa kuwonjezera. Pofuna kupewa izi, mukhoza kupempha kuti zikhomozi ziziikidwa pambali, kenako onjezerani pang'ono. Izi zimakuthandizani kuti muzisungunuka pamene mukuchepetsa zotsatirapo zoipa.
Sankhani Saladi Mosamala
Saladi ikhoza kukhala yabwino kwambiri, yodzaza chisankho ngati mukutsatira chakudya chochepetsa malungo. Mwamwayi, mitundu yowonjezera yomwe mumayika mu saladi yanu ikhoza kukhala yathanzi yathanzi kapena vuto lokulitsa mafuta m'thupi.
Zigawuni zina zodyera ndi saladi yomwe imakulolani kusankha masakiti anu saladi.
Nthawi zina, kusankha kwanu kokha kungakhale kusankha saladi yomwe yakonzedwa kale.
Ngati mukukumana ndi vutoli, muyenera kusankha saladi yomwe ili ndi zakudya zambiri, kuphatikizapo letesi, tomato, nkhaka komanso kaloti. Yesetsani kupeĊµa, kapena kuchotsa mosamala, mankhwala ena monga ham, mafuta obiriwira, kapena nyama yankhumba, zomwe zonsezi zikhoza kuwonjezera mafuta okhuta pa chakudya chanu.
Saladi kuvala ndizowonjezera magwero a mafuta odzaza, makamaka pamene akuwombera saladi yanu. Njira imodzi yochepetsera ndiko kugwiritsa ntchito chikho chosiyana ndikusakaniza pang'ono kulumikiza. Onetsetsani kuti muyang'ane zokhudzana ndi mavitamini, chifukwa zambiri mwazi ndizo shuga.
Fufuzani Malemba Zakudya
Pamene mukukayikira, kupambana kwabwino ndiko kufufuza zokhudzana ndi zakudya. Malo ambiri odyera odyera ali ndi mndandanda wa chinthu chilichonse cha chakudya komanso zakudya zake, kuphatikizapo calorie, mafuta, ma sodium, ndi mafuta. Ma menuswa angapezeke paliponse pamalo odyera (omwe akuwonetsedwa pakhoma kapena kumbuyo kwa counter) kapena pa webusaiti yawo.
Mawu Ochokera
Kudya zakudya mwamsanga sizomwe mungasankhe kuti muzidya zakudya zam'thupi. Komabe, pogwiritsira ntchito machenjererowa, mukhoza kuchepetsa momwe mungakhudzire mukakhala muzitsamba kwa chakudya china chofulumira. Kupanga zosankha mwanzeru, ziribe kanthu komwe mukudya kudzakuthandizani kuti mukhale ndi thanzi labwino.