Zakudya Zathanzi Zodyera Pa Zakudya Zakudya Zamagazi

Idyani Izi, Osati Zomwe Zomwe Zidyetsa Chakudya Chachizolowezi

Ndi kovuta kudula zakudya kuchokera ku zakudya zanu. Koma mukadziwa zomwe mungadye, ndi kosavuta kusintha zakudya.

Izi "idyani izi, osati" malingaliro angakuthandizeni kupanga zakudya zoyenera zomwe zimaphatikizapo zakudya zonse zathanzi ndi zowonjezera zochepa. Kuchepetsa kudya kwanu kosakondweretsa kungachepetse chiopsezo chanu chokhala ndi kunenepa kwambiri komanso mtundu wa shuga 2 .

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Mmalo mwa Zakudya Zotsatiridwa ndi Zomwe Zidakonzedweratu

Idyani chakudya chodzipangidwira komanso zakudya zosakanizidwa.

Zakudya zowonongeka, zokonzedwa, ndi zakudya zowonjezeratu nthawi zambiri zimakhala ndi sodium, zowonjezera shuga ndi mafuta ndipo khalidweli ndi lochepa kuposa chakudya chomwe mumapanga. Mukadziphika nokha, mukhoza kuyendetsa zomwe mumadya.

Yambani ndi zokwanira, zosakanizidwa (monga zipatso zokoma ndi ndiwo zamasamba, nyemba, ndi nyama zowonda, mbewu zonse, ndi mafuta abwino), ndiyeno muzidya chakudya choyenera

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Mmalo mwa Mikate Yoyera, Pasta Yoyengedwa, Mpunga ndi Crackers

Idyani nyemba zambiri komanso mkate wambiri, pasta, ndi opanga.

Njere zoyeretsedwa, monga ufa wonyezimira, zatulutsidwa ndi chimanga ndi nyongolotsi - mbali ziwiri zabwino kwambiri za njere. Nthambi imapereka fiber, pamene kachilombo kamakhala ndi mavitamini.

Nkhosa zonse, pambali inayo, sungani tirigu wonse bwinobwino. Chifukwa chakuti ali ndi mitsempha yambiri, amatenga nthawi yaitali kuti thupi lanu lizimbe ndipo lingathandize kusunga shuga wanu m'magazi.

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Mmalo mwa Cookies, Candy, ndi Chips

Kutsekemera pa mtedza, mbewu, mbewu zopanda tirigu, zipatso, ndi masamba, zimapangidwa ndi mapuloteni.

Ma cookies, phokoso, ndi chips ndi zovuta komanso zosavuta, koma amapereka zakudya zopanda kanthu zomwe thupi lanu silikusowa (kuphatikizapo, zimakhala zosakwaniritsa njala). Mmalo mwake, chophika chophika pazakudya zabwino ndi mapuloteni. Mwachitsanzo, anthu osakaniza tirigu ndi tchizi kapena apulo ali ndi batala.

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M'malo mwa Zakudya Zokazinga

Idyani zakudya zophikidwa mopepuka ndi mafuta abwino.

Zakudya zokazinga kwambiri ndizolemera kwambiri ndi mafuta. Kaya mukuphika pakhomo kapena mukudya, sankhani zinthu zomwe zasungidwa, kuziphimbidwa, kuzikidwa, kapena kuphika. Mwanjira imeneyo, mudzakhala otsimikiza kuti mupitirize kuwonjezera mafuta ndi ma calories.

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M'malo mwa Zakudya Zambiri

Idyani nyama yowonda, nsomba, ndi mapuloteni ena abwino.

Zakudya zokonzedwanso, monga soseji, nyama zakudya chamasana, ndi nyama yankhumba imakhala yotsika kwambiri mu sodium ndipo ikhoza kukhala ndi mafuta odzaza. Sankhani mapuloteni owonda, monga kudula kwa nyama zomwe zakonzedwa ndi mafuta, nkhuku zopanda khungu, ndi nsomba. Onaninso zowonjezera mapuloteni, monga nyemba ndi tofu.

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Mmalo mwa Zakudya Zam'chitini Ndi Zowonjezera Zowonjezera ndi Shuga

Idyani zakudya zopanda mchere wochuluka komanso palibe shuga.

Pamene mukugula zakudya zothandizidwa, monga nyemba zam'chitini kapena zipatso, fufuzani zinthu zomwe sungapatseni mchere kapena (ngati zili ndi zipatso zam'chitini) "zam'chitini zam'madzi."

Ngakhalenso bwino, gulani zipatso ndi ndiwo zamasamba zatsopano kapena zowirira. Mwanjira imeneyo, mungatsimikize kuti simukupeza sodium kapena shuga yowonjezera.