Zosankha Zakudya Zakudya Zolimbitsa Pamalo
Choyenera, chakudya chofulumira si choyamba kusankha kwa anthu omwe ali ndi shuga. Komabe, m'moyo weniweni, timathamanga ndikumva njala ku khitchini. Tiyenera kudya nthawi zonse kuti tisasungunuke shuga komanso kuti tisasankhe zinthu zoipa zomwe zingatipangitse. Mukakumbukira malamulo osavuta ngati muli ndi matenda a shuga, zosankha zowonongeka siziyenera kukuponyerani njira yabwino yosamalidwa bwino kapena kusowa zakudya zabwino.
Anthu omwe ali ndi shuga amakhala ndi mafilosofi, zikhulupiriro, ndi machitidwe osiyanasiyana. Palibe ndondomeko imodzi-yofanana-yonse. Anthu ena akhoza kukhala ndi carbs wambiri. Ena sangathe kapena sakufuna. Ena angadye zakudya zing'onozing'ono za pafupifupi chirichonse. Ena sangathe. Ngati mutenga mankhwala a shuga kapena mankhwala ena omwe angapangitse shuga lanu la magazi kukhala lochepa kwambiri, onetsetsani kuti mutenge mankhwala okwanira kuti musagwiritse ntchito mankhwalawa kuti musapite pansi kwambiri.
Mukhoza kupanga zosankha za zakudya malinga ndi "masewera." Yesani kumamatira kumtunda momwe mungathere. Sungani zosankha kuchokera kufulumira-chakudya chokwanira-kudzera m'mawindo, masitolo ogula, ndi zinthu zolimbitsa zokonzeka m'maganizo.
Gwiritsani ntchito zisankhozi kuti zikulimbikitseni mpaka mutha kudzisamalira ndi chakudya chopatsa thanzi. Ngati mutasankha zosankha zomwe zikupitirira pazomwe mumasankha komanso zomwe sizikulemetsa kwambiri, onetsetsani kuti mukudya zakudya zathanzi tsiku lonse ngati mutheka.
Yesetsani kupeŵa mavitamini akuluakulu, zakudya zochuluka, zokazinga, ndi mafuta kapena masukisi okoma.
Ma calories, mafuta, ndi carbs akhoza kubisala mu masukisi ndi toppings. Yesani kuyang'ana zomwe mumadya. Nthawi zina, malo odyera amakhala ndi timapepala ta zakudya zomwe mungakhale nazo. Mutha kuyang'ana pa intaneti, kunyamula bukhu la chakudya, kapena kugwiritsa ntchito pulogalamu ya foni yomwe imakupangitsani kuyang'ana mwamsanga ndikuwona menyu onse.
Zosankha Zoyamba
Zosankha zoyamba zimakhala masamba obiriwira, masamba osasamba, zipatso zochepa kwambiri, mapuloteni odzola mafuta, nyemba (nyemba), mtedza (monga walnuts ndi amondi), mbewu (monga mbewu za mpendadzuwa), mafuta okoma bwino masamba a m'nyanja.
Ine ndimayesetsa kupewa tirigu ndi mafuta. Ndili wosasamala kwa onse awiri, makamaka pamene akutumikira pamodzi. Iwo anakhumudwitsa mmimba mwanga. Anthu ambiri omwe ali ndi shuga amakhala ndi vutoli ndipo sangadziwe kuti akuyambitsa mavuto a chimbudzi.
Nthaŵi zambiri, kudya pa msinkhu uwu kumatanthauza kuti palibe mapu kuti aziwerengera kapena osachepera ambiri. Samalani ndi masupu ndi zojambula. Kumbukirani kuti zipatso, nyemba, ndi zamasamba zokhuta zili ndi carbs. Khalani mkati mwa zolinga zanu za carbu pa chakudya.
Zosankha zoyamba zikhoza kukhala:
- Saladi yophika . Izi zikhoza kupezeka m'madyerero odyera kwambiri. Kumbukirani kuti muyang'ane chizindikiro chopatsa thanzi pa kuvala ndi zina zowonjezera zomwe angapereke.
- Saladi ndi mtedza kapena nyemba . Zigawuni zina zodyera zimanyamula saladi awa. Nthawi zina saladi awo "Kumadzulo chakumadzulo" amaphatikizapo nyemba zambiri. Samalani zowonjezereka zokazinga, tchizi, ndi kuvala kolemera.
- Apple ndi mtedza . Izi zikhoza kupezeka m'masitolo ogulitsa ndi malo osungirako zinthu. Ngati mungathe kulekerera tchizi, ndodo ya tchizi imayenda bwino ndi apulo.
- Nyemba ndi letesi, salsa, ndi guacamole kapena mapeyala osungunuka . Izi ndizofunikira kwambiri m'madera odyera ambiri a ku Mexico. Ndibwino kuti muthe kupeza nyemba zophika m'malo mwa nyemba.
- Onetsetsani kudya ndi masamba ndi mapuloteni . Kulimbikitsa-kuthamanga kuchokera pagalimoto? Lamuzani mbale ya Panda Express ndikupempha kuti ikatumikire pa masamba osakaniza m'malo mwa mpunga kapena Zakudyazi. Amakhala ndi msuzi wokoma ndi okometsera omwe ali ndi magalamu 13 a carbs ndi 5 magalamu a shuga pa kutumikira.
- Saladi yamchere ndi mapuloteni . Malo ambiri ogulitsa zakudya amagwiritsa ntchito saladi yamchere pafupi ndi zolimbitsa zokongoletsa ndi masushi ena a ku Japan omwe amasankha. Tsoka ilo, chizindikiro chodyera nthawi zambiri sichipezeka. Pakati pa 1 saladi ya salaweed ali pafupifupi magalamu asanu a carbs ndi 4 magalamu a shuga. Komabe, malesitilanti ena amakhala oposa magalamu 41 a carbs ndi 18 magalamu a shuga. Lembani nyama ndi nyama yokazinga, nyama yophika, dzira yophika, kapena chilichonse chimene angakhale nacho.
- Nkhuku zopanda khungu ndi nyemba zobiriwira . Chophimba ichi chingapezeke pa Popeye's Chicken ndi Biscuits ndi Kentucky Fried Chicken.
Zosankha Zachiwiri
Zisankho zachiwiri zikhoza kukhala zosankha zomwe tazitchula pamwambapa komanso mbewu zonse kapena mbewu zomwe zimakhala zapamwamba kwambiri, zotsika-carb, ndipo musapangitse kuti shuga lanu la magazi likhale lokwezeka kwambiri. Ife tonse ndife osiyana. Kwa ambiri, nkhumba za chimanga sizoipa kwambiri.
Chisankho chachiwiri chingakhale:
- Nyemba (monga pamwamba) ndi tortilla ya chimanga kapena ziwiri . Ngati mungapeze malo okhala ndi ufa wofiira, zikhoza kukhala zabwino kwambiri.
- Mazira owongolera ndi zipolopolo za chimanga . Musati mukhale ndi zipolopolo zokazinga. Zakudya zabwino kwambiri zamapuloteni zikanakondwa nkhuku kapena nsomba.
- Sangweji yokolezedwa kapena kukulunga . Malesitilanti ena odyera amapereka chakudya chambiri kapena wraps ndi zakudya zokometsera. Malo odyerawa ndi McDonald's, Burger King, Arby's, Sonic, Carl's Jr., ndi Chic-fil-A. Ngati mukuyesera kuchepetsa ma carb wokhuthala, sulani theka la bun ndi kudya chakudya ngati sandweji yowonekera. Malo ena amatumizanso nyama mu nsalu ya letesi.
- Sandwich ya Pita . Jack m'bokosi wapereka nkhuku ya fajita pita kwa nthawi yaitali, ndipo ndi imodzi mwazozikonda. Ndizochepa kuposa zomwe ndikufuna mafuta ndi sodium, koma zingapangidwe bwino pozilamula popanda tchizi. Nthawi zonse, chinthucho chimakhala ndi makilogalamu 326, 10 magalamu a mafuta, ma gramu 6 a mafuta odzaza, 987 milligrams a sodium, 35 magalamu a carbs, 3 magalamu a shuga ndi 23 magalamu a mapuloteni. Pitani popanda tchizi, ndipo sandwich ili ndi makilogalamu 234, 3 magalamu a mafuta, 1 gramu ya mafuta odzaza, 842 milligrams a sodium, 34 magalamu a carbs, 3 magalamu a shuga ndi 17 magalamu a mapuloteni.
Zosankha Zachitatu
Ngati simungapeze chakudya chomwe chikugwirizana ndi magulu awiri oyambirira, ndiye kuti mungafunikire kuwerengera chakudya . Njira ina ingakhale yogwiritsa ntchito mndandanda wa mayina. Izi zimafuna kuyang'ana zakudziwa zakudya. Onetsetsani shuga ndi zopatsa mphamvu ndipo yesetsani kuwasunga monga momwe mungathere. Gwiritsani ntchito ndi katswiri wamaphunziro kuti mudziwe zomwe zimakupindulitsani, matenda anu a shuga, ndi zolinga zanu.