Ndibwino kuti anthu onse akhale ndi moyo wathanzi ndi vim komanso kukhala ndi moyo wautali komanso wathanzi. Njira imodzi yathanzi ndiyo kudya zakudya zathanzi. Pamene kudya zakudya zathanzi si mapeto onse, khala ndi thanzi lanu (pali zambiri zomwe zimalowa mmenemo), pali zambiri zomwe mungachite ndi zakudya zanu kuti muzisintha ndikuyendetsa bwino zakudya zanu.
Izi ndi zofunika makamaka ngati mukukhala ndi zakudya zolimbitsa thupi komanso zakudya zomwe zimayenderana ndi zakudya.
Mmene Mungakulitsire Chakudya Chakudya Chakudya Chakudya
Makhalidwe Anu Kudya. Kudya ndi nthawi mu malingaliro kungakuthandizeni kuonetsetsa kuti mukulakalaka ndikupewa zizindikiro za njala yaikulu ndi kudya kwambiri. Yesetsani kudya maola atatu ndi atatu ndikupewa kupewa kudya kanthu pakati, chifukwa izi zimalimbikitsa chilakolako chowononga komanso kuchepetsa kuchepetsa kudya. Kafukufuku wina waposachedwapa amapeza gawo lokhazikika la kudya nthawi yochepa (masabata 8 mpaka 8 koloko okha), kuchepetsa kupweteka kolemera komanso mwinamwake kubwereza. Maphunzirowa apangidwa mu mbewa, kotero amafunikira kutsimikiziridwa kwa anthu, koma lingaliro lolonjeza, mosakayikira!
Gwiritsani Ntchito Magulu Odya 5. Ngati mumadabwa ngati muli ndi mavitamini ndi minerals yokwanira, mapuloteni enieni, kapena omwe mumawunikira ndi mafuta anu, mutenge funso lochokera ku equation mwa kuyang'ana pa magulu a zakudya.
Kupeza bwino chakudya chonse, kuphatikizapo mkaka, zipatso, masamba, mbewu, mapuloteni otetezeka, ndi mafuta abwino amakupatsani zakudya zambiri zofunika kuti mukhale ndi thanzi labwino.
Pewani pa Zotsatira za Sugar. Kafukufuku wa dziko lonse amasonyeza kuti timadya shuga kwambiri. Ndipotu, ngakhale nzika zathu zakutali zimakhala ndi shuga wochuluka kwambiri mu zakudya zawo.
Chimodzi mwa vuto ndikuti shuga amabisala chakudya chathu cha tsiku ndi tsiku, ngakhale chakudya chimene timakhulupirira kuti ndi "thanzi," monga chakudya, yogurt, zakumwa za masewera komanso mipiringidzo ya granola, zomwe zingayambitse shuga mu ozoni. Gawo linanso ndilokuti timakonda shuga zathu-zowopsa kapena ayi-ndipo timayesetsa kuziika pa chakudya chathu cha tsiku ndi tsiku. Ngati mungathe, yesetsani kuwona moona kumene shuga wanu akuchokera ndikuyesera kudula ndi theka.
Nthenda ya Nix ya Liquid. Soda, juisi, zakumwa za juisi, zakumwa za masewera, kugwedeza, ades ndi zina zambiri zodzaza ndi shuga ndikuwonjezera shuga. Chinthu chodabwitsa ndi zakumwa zotsekemera ndizoti nthawi zambiri anthu samaziwona monga gawo la chakudya chawo, akuiwala kuti zakumwa izi zimakhala ndi shuga komanso ma calories wambiri. Sankhani madzi pa zakumwa za calorie kwambiri, ngati sizinthu zonse, za nthawi.
Sakani Zakudya Zanu. Kubweretsa chakudya chamadzulo chogwira ntchito kapena sukulu kumapereka njira yowonetsera bajeti kuti mutsimikizire kuti mutenga chakudya chamadzulo chamtendere, chotetezeka. Inde, zimatengera nthawi yochuluka yokonzekera chakudya chamadzulo, koma muli ndi mphamvu zowonongeka zomwe zikupita mmenemo, ndipo mudzakhala ndizodya zomwe mumanyamula. Mwa kuyankhula kwina, muli ndi mwayi wokhala wathanzi ku zakudya zanu kapena ayi.
Pewani Kudya. Anthu makumi asanu ndi atatu mphambu atatu mwa anthu 100 aliwonse a ku US amadya kunja kumalo osungira chakudya kamodzi pa sabata.
Ambiri makumi asanu ndi atatu ndi asanu ndi atatu amachezera malo odyera odyera kamodzi pamlungu. Kudya kumatanthauza chiopsezo chachikulu cha kuwonongeka kwa mtanda ndi zakudya zotsekemera, ndalama zambiri, ndi zopatsa mphamvu zambiri. Yesetsani kuchepetsa kudya ndi kuphika pakhomo, koma ngati simungathe, yesetsani kupanga zakudya zathanzi zowonongeka ngati mutadya chakudya choyenera. Kuti mudziwe zambiri zokhudza kudya ndi zakudya zopatsa thanzi, onani ndondomeko iyi yodyera .
Imwani Madzi Ambiri. Madzi ndi osowa kalori, zofunikira za thupi kuti zikhale zowonongeka, ndipo zimapindulitsa zambiri pa moyo wanu wonse. Imwani kwambiri!
Samalani ndi mapuloteni. Wofufuza wina wa ku University of Missouri anapeza kuti kudya chakudya chamadzulo cha mapuloteni kuphatikizapo pafupifupi magalamu 20 a mapuloteni (zakudya monga mazira, kanyumba tchizi, Greek yogurt) zathandiza ophunzira kuphunzira kukhala osangalala atatha kudya ndikuchepetsa mwayi wawo wodyera kudya masana.
Ngati muli ndi vuto la dzira, mungafune kuyesa malingaliro awa a mapuloteni apamwamba.
Dulani Plate Yanu. Kafukufuku amasonyeza kuti kudya chakudya pa mbale zing'onozing'ono kumamasulira kudya pang'ono. Ngati mukugwiritsa ntchito mbale zazikulu za Frisbee nthawi yamadzulo, ganiziraninso kuchepa kwa mbale ya saladi kuti muthandize kuchepetsa kuchuluka kwa chakudya chomwe mumadya.
Gwiritsani Ntchito Mbewu Zonse. Ngati mwaphonya uthenga, ndi nthawi yosinthanitsa zakudya zanu zoyera ndi ufa wonse. Chifukwa chiyani? Iwo ali ndi thanzi la thupi lanu, angakuthandizeni kuti mukhale okhutira mutatha kudya, ndipo zatsimikiziridwa kuti zimapindulitsa mtima wanu ndi kukutetezani ku khansa zina. Kukhala ndi tizilombo tokoma ndi tirigu si chifukwa chokhalira ndi tirigu woyengedwa! Onetsetsani njira zina zamagulu zokhudzana ndi tirigu wathanzi .
Forego the Fried Fare. Mwinamwake mumadziŵa kuti Fries Fries ndi yokazinga. Ndipo calamari ndi tempura ndizofanana. Koma kodi mumadziŵa kuti zambiri zowonjezera zida zowonongeka? Inde, zipsera zam'mimba, mbatata za mbatata, ndi zina zotsekemera zimakhala zokazinga. Kuti muyambe kudya zakudya zanu, pitani kuchoka ku zinthu zokazinga ndikupita kukakonzekera. Kumbali? Mudzadula mafuta omwe mumadya komanso mafuta okwanira.
> Zothandizira:
> Maola 12 Akulumikiza Kulemera Kwambiri, kupezeka pa NY Times blog. http://well.blogs.nytimes.com/2015/01/15/a-12-hour-window-for-a-healthy-weight/
> Kudya Makhalidwe Otsatira ku US > http://www.statista.com/topics/1957/eating-out-behavior-in-the-us/
> Chakudya chamakono chamapuloteni chimachepetsa zokonda za chakudya ndikudya mopitirira. Kuchokera: Science Daily, http://www.sciencedaily.com/releases/2011/05/110519113024.htm