Izi zimachitika nthawi zonse - mukuyendayenda mukuchita zochitika ndipo mwadzidzidzi njala imagunda. Inu mwachoka pozindikira kuti inu muli ndi njala yoti mukhale ndi njala mkati mwa mphindi imodzi. Kukumva njala si chinthu chabwino pa zifukwa zosiyanasiyana: 1) Sizimveka bwino, 2) Nthawi zambiri mumakhala ndi zakudya zopanda thanzi chifukwa cha izo, ndipo 3) Zimakupangitsani kukhala ovuta kudya.
Kwa munthu yemwe ali ndi shuga, kusiya nthawi yambiri pakati pa chakudya kungakhale koopsa, makamaka ngati mukumwa mankhwala omwe angayambitse shuga (shuga wotsika magazi).
Ngati mukuganiza kuti muli ndi shuga wotsika kwambiri kapena mumamva kuti ndi oopsa, osokonezeka, osokonezeka kapena osokonezeka - muyenera kuyesa shuga wanu kuti mutsimikizire ndikuwulandira mwamsanga. Komabe, njira yabwino kwambiri yothetsera izi ndikuteteza izi kuti zisadzachitike palimodzi. Kusunga zakudya zolimbitsa thupi, zowonjezera, zopatsa thanzi ndi njira yabwino yothetsera njala yanu, kuonjezera zakudya zanu komanso kupewa kutsika kwa shuga. Zowonongeka, zokometsera zitsulo zomwe zingathe kutsalira m'galimoto yanu kapena zonyamulidwa mu thumba lanu ziyenera kutsogolo.
Mitengo Yosasinthidwa Yoyamba
Mtedza uli ndi mafuta ochulukirapo omwe sungakhale oyenera chifukwa cha cholesterol. Amakhalanso otsika m'zakudya, olemera mumchere monga potassium ndipamwamba kwambiri mu fiber ndi mapuloteni - omwe amawapangitsa kukhala chakudya chodzaza kwambiri chomwe sichidzapangitse shuga za magazi.
Koma, iwo akhoza kukhala olemera kwambiri kotero ndikofunikira kusunga gawo lanu kwa wotumikira. Kugula zowonongeka zisanayambe kusamalidwa ( sodium yambiri ikhoza kuwonjezera mphamvu ya magazi ) mtedza ndi njira yabwino yopezera kudya. Ngati mukuyang'ana kuti mupulumutse ndalama, mukhoza kudzipanga nokha pokhapokha 1/4 ya kapu ya mtedza ndikulowa mu thumba.
Zakudya zokhudzana ndi zakudya: 1 oz wa mtedza kwambiri uli ndi: ma calories 160, 14 g mafuta, 1 g mafuta okwanira, 0 g cholesterol, 0 g sodium, 6 g Zakudya, 3.5 g shuga, 1 g shuga, 6 g mapuloteni
Bhala la Zosakaniza
Izi zingakhale zodabwitsa chifukwa zambiri zowonongeka zimapangidwa ndi maswiti olemekezeka. Onetsetsani kuti muzisankha chophika chotupitsa chomwe chili chochepa m'magazi (osapitirira 30 gm), ali ndi magalamu atatu a fiber ndi 8 g ya mapuloteni ndipo ndi ochepa kuposa 10 g shuga. Onetsetsani mipiringidzo yomwe imayesetsa kuthetsa njala, kupereka chakudya komanso kusayambitsa shuga za magazi .
Gulu la Kalori 100 la Chipukoni
Popcorn ndi mbewu zonse ndipo ndizomwe zimayambitsa zitsulo. Zimaperekanso zopatsa mphamvu ndipo zingalowe m'malo mwa zakudya zopatsa thanzi monga mbatata za mbatata kapena opera oyera. Wina kuphatikizapo popcorn ndikuti mukhoza kudya gawo labwino ndikukhala wokhutira popanda kudya zakudya zopatsa mphamvu.
Mauthenga okhudzana ndi zakudya m'thupi mwa makapu atatu omwe amawombera mpweya kapena matumba 100 a calorie: ~ makilogalamu 100, 1 g mafuta onse, 0 g mafuta olemera, 0 mg cholesterol, 2 mg sodium, 18.7 g Zakudya, 3.5 g fiber, ndi 3 g mapuloteni
Chigawo Chochepa cha Zipatso
Chipatso chaching'ono 1 (kukula kwa mpira wa tenisi) chili ndi 15 g ya chakudya chamagazi ndi 15 g shuga. Ngakhale kuti nthawi zambiri ndimawauza odwala anga kuti asadye zipatso pakati pa chakudya chokha pofuna kupewa shuga wa magazi, nthawi zina chipatso chaching'ono chingabwere mosavuta kuteteza dzuwa.
Ngati mukufunika kudya makapu masana chifukwa mukuyendayenda kapena kuchita masewera olimbitsa thupi, ndiye kuti muthamanga zipatso ndi mapuloteni pang'ono monga mtedza, tchizi chochepa chotsika mafuta kapena ngakhale hummus ( ndikudziwa kuti zimakhala zovuta ) zingakhale zabwino Njira kwa inu. Maapulo, malalanje, ndi mapeyala nthawi zambiri amagwira bwino pamene akuyenda.
Mapuloteni okha
Nthaŵi zina zonse zomwe mumasowa ndi zotsika kwambiri zamagazidwe, zakudya zopangira mapuloteni. Ngati mukuyang'ana 'mapuloteni othandiza' onani zowonjezera zowonjezera.
> Zotsatira:
> Caloriecount. Amondi. http://caloriecount.about.com/calories-nuts-almonds-i12061
> Caloriecount. Mbuliwuli. Ipezeka pa mzere. http://caloriecount.about.com/calories-popcorn-air-popped-i19034