Kodi mungakonde kuyamba zakudya kuti muchepetse mankhwala anu, koma mukudabwa ndi momwe mungayambire? Lingaliro la kusintha zizoloŵezi za kudya nthawi zonse lingakhale lovuta poyamba, koma kutsatira njira zosavuta izi kudzakupangitsani kukhala kosavuta kwa inu. Posachedwapa mudzawona kuti kudya chakudya chochepetsera cholesterol ndi triglycerides kungakhale kosavuta komanso kosangalatsa.
Konzani Kanyumba Kanu
Khwerero yoyamba yomwe mungatenge pophatikizapo chakudya chokhala ndi moyo wathanzi ndikugwiritsira ntchito kakhitchini yanu ndi zakudya zathanzi.
Yambani mwa kutaya kapena kupereka zopatsa mafuta omwe amadzaza ndi shuga woyengedwa. Zakudyazi zili ndi makilogalamu ambiri ndipo zimakhudza kwambiri zigawo zanu zamadzimadzi, Zakudya zomwe zimachokera ku khitchini yanu ndizo:
- Zakumwa zakumwa zoziziritsa kukhosi
- Nsomba za mbatata
- Cookies
- Makandulo
- Zakudya zokazinga
- Zakale
Kumbukirani, ngati zakudya izi sizipezeka, simungathe kuzidya! Ganizirani kuchepetsa zakudya izi nthawi zosiyana, ngati mukudya. Ngati mukuyenera kusunga zakudya izi kunyumba kwa anthu ena, muziika zakudya zabwino m'bungwe lanu kapena firiji. Mwanjira imeneyo, ngati mutayesedwa kuti mufike pa zakudya zopanda thanzi, mudzawona zakudya zoyenera poyamba.
Ngakhale zilizonse za zakudya zomwe mukuzichotsa pa zakudya zanu, muli zakudya zamakono zokhala ndi cholesterol zomwe mungathe kuziphatikizapo:
- Zamasamba
- Zipatso
- Nsomba
- Mitundu
- Mtedza
- Mbewu
- Zonse za tirigu
Dziwani Zositolo Zanu
Ndi zakudya zambiri zosankha, kugula zakudya nthawi zina kumakhala kovuta kwambiri pamene mukuyamba kudya zakudya zolimbitsa thupi - ndipo izi zingakuike pangozi yobwereranso ku zakudya zanu zowonongeka, zosafunika.
Pozungulira izi, nthawi zonse muyenera kulemba mndandanda wa zakudya zabwino zomwe mungakonde kudya musanapite ku golosale - ndi kumamatira. Ngati simukufuna kulemba mndandanda, mungasankhe zakudya zowonjezera mafuta m'thupi mwa "kugula malo ozungulira." Zipatso ndi ndiwo zamasamba, zakudya zopatsa mafuta, ndi mkaka wochepa wa mkaka zimapezeka kumalo osungiramo zakudya, pomwe zakudya zophimbidwa ndi zokonzedwa zimasungidwa mkatikati.
Gulani zipatso ziwiri kapena masamba omwe simunayesepo kale kapena simunayambepo. Zipatso ndi ndiwo zamasamba, monga maapulo, zipatso, nthochi, kaloti, ndi broccoli, ndizofunikira kwambiri zopezeka m'madzi , zomwe zingachepetse mpweya wanu wa cholesterol.
Pogwiritsa ntchito zakudya zamkati, yambani kuyang'ana zakudya zopanda zakudya ndi zakudya ndi zonena zaumoyo za "high-fiber" kapena "tirigu-wonse" ndipo muyang'ane pa Name Food Label Label yotchulidwa pa mankhwala. Musaganize kuti mumayenera kumvetsa bwino zomwe mwalemba palemba la zakudya nthawi yomweyo; ingolowani mu chizolowezi choyang'ana pa icho tsopano.
Malo Odyera Zofufuza
Nthawi zina kudya ndi mafuta ena owonjezera komanso zakudya zowonjezereka. Kuti mukhale ndi chidziwitso chodyera chowonjezera cha mafuta m'thupi, mungafunikire kufufuza pang'ono musadye. Pitani pa intaneti ndikuyang'anirani malesitanti omwe mumawachezera kawirikawiri, komanso malo odyera atsopano omwe simunayesepo kale. Fufuzani zithunzi zabwino zamtundu kapena zamasamba pafupi ndi zakudya, ndipo ganizirani kuyesera zina mwazakudya izi mukamaliza. Malesitilanti ena adzalembanso kalori, mafuta odzaza ndi zakudya zokhudzana ndi chakudya. Zomwe zimathandizanso pokonza chakudya chanu.
Kukhala ndi chizoloŵezi choyang'ana malo odyera chakudya musanadye kudzakuthandizani kudula zakudya mu chakudya chanu mukamadya ndikupewa zakudya zomwe zingakhale zosafunika.
Yesani Njira Zopangira Zophika
Ngati mumasankha kuti mudye chakudya chanu - m'malo modya kunja - pali njira zina zomwe mungapangire zakudya zanu kukhala ndi thanzi labwino. Pogwiritsira ntchito njira zotsatirazi zophika, mungathe kudula mafuta ndi calories kuchokera mu mbale yanu:
- Kuphika
- Kutsegula
- Kuphika
- Kukuwotcha
- Kutentha
- Kukonza
- Kutentha
Muyenera kupewa kudya mwachangu chakudya chanu chifukwa izi zingathe kutulutsa mafuta owonjezera owonjezera ndi mafuta osapatsa thanzi lanu.
Welengani zonse za izi
Ngati mukumva ngati mwakomoka - kapena mukusowa malingaliro atsopano pa zomwe mungadye kuti mudye zakudya zowonjezereka - osawonekeranso
Mwamwayi, pali malo ambiri omwe angakuthandizeni kuti mukhalebe ndi zakudya zathanzi. Kuonjezera apo, pali maphikidwe ochuluka omwe amayesedwa kwa omwe akutsatira chakudya chochepetsa mankhwala - kaya mukufuna kukwapula chakudya chokoma kapena chakudya cham'mawa.
Gwiritsani ntchito chidziwitso chatsopano chimene mwaphunzira kuti musankhe kusintha komwe mungapange. Zingakhale zothandiza kulemba zolinga zazing'ono komanso za nthawi yayitali kuti mupititse patsogolo zakudya zanu ndikuziyika pa firiji. Onetsetsani za kusintha komwe mudzakhala okonzeka komanso kotheka. Ganizirani zofunikira zanu, ndondomeko ya tsiku ndi tsiku, ndi moyo wanu polemba zolinga zanu.
> Zotsatira:
> Whitney EN ndi SR Rolfes. Kumvetsa Zakudya Zakudya, 14. Kusindikiza kwa Wadsworth 2015.