Kudzikonda kwa mimba yokondwa
Mgonero wa Tsiku lakuthokoza tsiku lopuma la chakudya ukhoza kukhala wolimba pa dongosolo lonse la kudya . Panthawi ina, chakudya cha Pilgrim choyambirira cha mapuloteni ndi masamba watsopano chinaloledwa ndi zakudya zolemetsa, zonunkhira, zokazinga, komanso zakudya zam'madzi.
Pofuna kukuthandizani kuti muyambe kuyenda mumsinkhu wa zakudya zomwe zingakupangitseni kuti muzimva ngati mukuphulika pamasewera, tikukupatsani inu njira yotsatira ya Tsiku lothokoza lakumathokoza lomwe limakuthandizani kukhala ndi thanzi labwino, lamtendere komanso lokhutira.
Kukonzekera Chakudya Chayamiko
Mphika wabwino aliyense amadziwa kuti kukonzekera n'kofunika kuti chakudya chodabwitsa chikhale chokwanira. Tsatirani malangizo awa ndi masiku omwe akutsogolera ku Turkey Day, onetsetsani kuti:
- Sungani nkhawa zanu mozama. Ngati mukuchita tchuthi, nthumwi, nthumwi, nthumwi! Lembani mndandanda ndi kutulutsa zizindikiro zonse za ungwiro. Chilichonse chomwe chingathetseke sabata yamawa, chiyenera kuchotsedwa sabata yamawa.
- Pumula pang'ono ndi kugona. Kukhala ndi ndondomeko yogona tulo kudzakuthandizani dongosolo lanu lakumagazi kuti likhale nthawi zonse.
- Yesetsani kuchita zolimbitsa thupi kuti mukhale ndi thanzi labwino komanso kuwonjezereka kwapanikizika.
- Yesetsani kuchita masewera olimbitsa thupi nthawi zonse kuti muthe kuthamangitsidwa kwa tchuthi.
- Idyani chakudya chochepa, chokhazikika ndi chamoyo. Onetsetsani kuti thupi lanu liri mu mawonekedwe apamwamba pasanakhale chochitika chachikulu. Kudya chakudya chambiri mafuta ndipo shuga kawirikawiri kumayambitsa chilakolako chofuna zambiri, kukupatsani chiopsezo chosankha zosayenera pa tsiku lalikulu.
- Sungani zosakaniza zapamwamba. Chinsinsi cha chakudya chabwino ndi mimba yokondweretsa ndi ntchito ya zakudya zomwe zimathandiza thupi lanu kuti likhale labwino. Ngati n'kotheka, sankhani zokolola zam'madzi komanso mvula yopanda phokoso. Yesetsani kupewa zakudya zomwe zimagwiritsidwa ntchito mopitirira muyeso kapena muli ndi zowonjezera zambiri zopangira.
Zakudya Zimene Muyenera Kudya
Ngati mutasankha mwanzeru pa zakudya zomwe mungadye, mudzapatsidwa mphotho yaumoyo.
Kawirikawiri, pewani chilichonse chokhala ndi mafuta, chokoma kapena chokazinga, monga zakudya zomwe zimakhala ndi mafuta akuluakulu zingapangitse zizindikiro zosasangalatsa za kugaya. Onetsetsani kuti mumasankha mowa, monga mowa ndi caffeine zingakhale zokwiyitsa kwa dongosolo lanu.
Zizindikiro:
- Ganizirani mapuloteni owonda: nsapato, mapiko osakanika (mapiko), ndi tchizi (ngati mulibe lactose osagwirizana ).
- Ngati mungathe kulekerera tirigu, yesetsani kukonza mbewu zowonongeka
- Zipatso ndi ndiwo zamasamba zimakhala zosankha zathanzi koma zingakhale zovuta kwambiri.
Chakudya Chambiri
- Sankhani nyemba zakuda, monga nyama yakuda imakhala ndi mafuta ambiri omwe angayambitse mimba ngati gawo lalikulu la chakudya. Onetsetsani kuti Turkey imakonzedwa molingana ndi njira zopezera chitetezo cha zakudya kuti kuchepetsa mwayi wanu wa poizoni wa chakudya.
- Mbatata yosakaniza ndi yabwino kuposa mbatata yosakaniza.
- Zomera zowonongeka zimakhala zosavuta kuzimba.
- Zipatso zophika monga apuloauce ndi msuzi wa kiranberi amavomerezedwa bwino.
- Tengani kuthandiza kwakukulu mphamvu yakuchiritsa yakuyamika. Thokozani chifukwa cha chakudya ndi mphatso yapadera ya anthu omwe mukugawana nawo tchuthi.
Dessert
- Sangalalani mkati mwa pie! Kudya wathanzi sikuyenera kutanthawuza kuwonongera kwathunthu. Mukhale ndi paga kapena apulo, koma idyani chakudya chodzaza. Mwa njira iyi, mudzapeŵa kutumphuka kolimba.
Womba mkota
Kumapeto kwa tsiku, tengani zomwe mukuganiza. Kodi mudatha kupanga zosankha zabwino zokhudzana ndi zakudya ngakhale mutakhala ndi zosankha zoipa? Kodi m'mimba mwathu mumamva ngati mutakhala chete? Kodi mungachite chiyani mosiyana chaka chamawa? Tiyamikire nokha chifukwa chopereka chidwi chachikulu ku dalitso lofunika kwambiri la onse, nokha.
Kudziwa Kwambiri kwa Odwala a IBS
Ngati muli ndi matenda opatsirana ammimba (IBS) ndipo mukupeza kuti zizindikiro zanu zimakhudzidwa kwambiri ndi zakudya zomwe mumadya, mungafune kuyang'ana kusankha zakudya zomwe ziri zochepa mu FODMAPs (zakudya zomwe zapezeka kuti zathandiza ku zizindikiro za IBS) .
Izi zidzakuthandizani kupeŵa zizindikiro zosasangalatsa.