Kusankha zakudya zopatsa thanzi ndi mwayi wopatsa thanzi lanu, kusunga shuga, komanso kupewa kudya zakudya zodyera. Vuto ndiloti nthawi zina sitikudziwa zomwe tingakondwere, ndipo m'malo mosankha zakudya zopatsa thanzi, nthawi zambiri timasankha mosavuta, timagwiritsa ntchito mankhwala amchere komanso okoma. Chinsinsi cha kupangira zakudya zowonongeka ndi kukhala ndi zakumwa zabwino zomwe zimakhala zosavuta komanso zowonjezera.
Kwa anthu omwe ali ndi matenda a shuga kapena omwe akuyang'ana kuti akhale ndi thanzi labwino kapena kuchepetsa thupi, chotupitsa chopatsa thanzi ndi chimodzi chokhala ndi calorie komanso ma carbohydrate. Izi zidzakuthandizani kukulitsa zakudya zanu, kuwonjezera mphamvu zanu ndi kuteteza kulemera kapena kuthandiza kuchepetsa kulemera. Lamulo labwino ndikuteteza zakudya zanu zopitirira makilogalamu pafupifupi 200 kapena osachepera . Kuwonjezera pamenepo, mukufuna kuti chotupitsa chanu chikhale ndi tizilombo ndi mapuloteni, zakudya ziwiri zomwe zimathandiza kuthandizira. Pomalizira, ndibwino kuyesa kusankha zakudya zonse monga zakudya zopanda zakudya komanso kupewa kudya zamagazi zomwe zimapangidwira, zomwe zingapangitse shuga, kukulitsa kudya, ndi kutulutsa.
Fufuzani pa mndandanda wa zosakaniza. Sankhani zokonda zanu kapena pezani zina zatsopano. Izi ndizo lingaliro chabe - kuwonjezera zosiyana zanu zidzakonza zokonza chakudya ndi zokondweretsa.
1 -
Zipatso Zatsopano Zimakhala Zabwino!Zipatso zimakhala zokoma m'zakudya, mavitamini, mavitamini, ndi mchere. Ngati muli ndi shuga, yesetsani kusunga gawo lanu (gawo limodzi - kukula kwa mpira wa tenisi, nthochi ya 1/2, kapu imodzi ya zipatso kapena vwende, 1/2 chikho chosakaniza chipatso) pogona ndi kulingalira kuwonjezera mapuloteni kwa chotupitsa chanu kuti muchepetse msanga kuti magazi amachoka. Zipatso zingakhale zabwino zowonjezera mapulogalamu otentha kapena masana. Zikhozanso kukhala zotsekemera atatha kudya.
- apulosi
- Banana (1 osakaniza pang'ono kapena 1/2)
- Yamakiti (12-15)
- Clementine
- Chipatso champhesa
- Mphesa (12-15 kukula pakati)
- Mavwende a Honeydew
- Kiwi (1-2 kiwi)
- Mango (1/2 chikho)
- Nectarines
- lalanje
- Papaya
- Amapichesi
- Peyala
- Chinanazi (1/2 chikho)
- Pewani
- Tangerines
- Chivwende
2 -
Zomera zopanda malireMasamba osalima amakhala ochepa m'zakudya komanso makilogalamu. Iwo ali olemera mu kudzaza zitsulo, mavitamini, ndi mchere. Kuti mutsirizitse chotupitsa chanu, pepala limodzi ndi 1/2 chikho chophika kapena 1 chikho masamba obiriwira ndi supuni ya hummus, guacamole, kapena mafuta a mtedza.
- Mphepo ya Bell Pepper
- Zipatso
- Burokoli
- Kolifulawa
- Karoti
- Selari
- Cherry kapena Matenda a Mphesa (12-15)
- Mkhaka
- Jicama
- Bowa
- Nkhumba Zotentha
- Nyemba Zomangira
3 -
Zosakanila ZosambaMukakhala mukupita, zimakhala zosavuta kuiwala kunyamula zakudya zomwe zimakuchititsani kugula chinthu china. Kuti mutsimikizire kuti zakudya zanu zopatsa thanzi ndi zowonjezera komanso zokoma, ndizofunika kuti mukhale ogula. Yesetsani kupeza zakudya zopanda zakudya zomwe zimakhala ndi zakudya zowonjezera komanso zochepa mu mafuta a sodium ndi odzaza.
- Bhalala Wowonjezera
- Mbalame Yonse Yambewu
- Mitedza yosakulungidwa (almonds, pistachios, walnuts, cashews, 1 oz kapena 1/4 chikho)
- Mafuta ochepa otchedwa Greek yogurt
- Zipatso Zatsopano
- Zomera Zam'madzi ndi Hummus
- Mbeu Yamchere Yotsitsa
- Mazira Ophimbika
- Azitona
- Mitundu
- Mabokosi a Mpunga (Brown)
- Soy Chips
- Nuts Nye
- Msuzi Wakumwa
- Mbewu za mpendadzuwa (unsalted)
- Mtsinje Wosakaniza (pitirizani kuchitumikira chimodzi)
4 -
Konzani Mwamsanga ndi KusangalalaNgati muli pakhomo ndikukhala ndi nthawi yopanga zokondweretsa zokwanira, mmalo mozembera mumakabati, mukwapule chinachake mwamsanga ndikukhala pansi, kuyika pa mbale ndikusangalala. Kuganizira zomwe mumadya kungakuthandizeni kugawa chakudya chanu.
- 1/2 Turkey kapena Lean Ham Sandwich (magawo awiri a nyama yopyapyala) pa 1 Kagulu Kakang'ono ka Mkate Mkate
- 1 chikho cha Low-Sodium Soup
- 1 supuni ya tiyi ya supuni pa 1 kagawo kakang'ono kakang'ono ka mbeu iliyonse kapena ya 1/2 Yonse ya tirigu English Muffin
- Apple kapena Pear Zigawo ndi Cinnamon ndi Low-Greek Greek Yogurt
- Apple kapena Pear Zagawo ndi Buluu wa Nkhumba, Mtsempha wa Almond, kapena Butu ya Cashew (1 Pakuniyi)
- 1 Mbatata yaying'ono yokhala ndi chikhomo cha kanyumba kakang'ono ka mafuta
- 1/2 Komiti Yozizira Yosasunthira Mbewu Yomwe Ili ndi Mafuta Ochepa a Greek Yogurt
- 3 Mawakuwangwa otsekemera ndi sipinachi
- Kutumikira kwa Adamamu ndi Chowaza cha Tchizi cha Parmesan
- Saladi ya Green ndi 1 supuni Vinaigrette kapena supuni 1 Mafuta a azitona ndi Viniga
- 2 Pakadontho Mankhwala a Hummus ndi kaloti (kapena masamba ena osakhala wowuma)
- Nyumba yachitsulo ya mafuta ochepa komanso 3/4 chikho cha Blueberries kapena Strawberries
- 1 Supuni ya tiyi ya supuni pa Selari
- Masamba obiriwira ndi 1-2 Supuni Zophika (Guacamole kapena Bean Dip Dip_
- Salmon Kusuta pa Zophika Zambewu Zonse
- 1 Matimati Wosakaniza Ndi Supuni 1 Zakudya Zamtengo Wapatali Mafuta kapena Egg Saladi
- Nkhonya Zonse Zambewu (1 kutumikira) ndi 1 Kutumikira Zakudya Zamtengo Wapatali