Ngati n'kotheka, yesani kuimitsa kugwiritsira ntchito mankhwala kuchokera ku shuga. Ndikofunika kuti mudziwe bwino ndipo ana anu akuwaza mbewu zakudya zakumwa zachakudya. Zidzakhala bwino ngati muwonjezera zowonjezera zoumba ndi zipatso zatsopano.
Mu mitundu ina ya zakudya zakumwa zachakudya zokonzeka, zomwe zophikidwa, mchere umaposa maulendo angapo.
Kutsekemera kuchokera ku mbewu zopanda chotuka kapena muesli ndizomwe zimapangitsa kuti mchere ukhale wosakanikirana, komanso musaiwale kuti pali malo osungiramo zakudya omwe amawoneka kuti alibe. Ndipo kugwiritsidwa ntchito kwa zakudya zoterezi, sikuti simungabweretse phindu lililonse, ndipo mwinamwake izi zidzakhudza thanzi lanu.
Malo abwino kwambiri, omwe mosakayikira adzapindula thupi lanu ku mbewu zonse, ngale ya balere, buckwheat, oats-flakes. Kupatulapo - mpunga wa mpunga, kupatula wowuma mu iwo, palibe chilichonse. Ndipo ngati mukupaka mpunga mu ufa ndi kuupangitsa kuti ukhale wouma, ndiye kuti umakhudzidwa ndi kuika mafuta kusiyana ndi mpunga wa mpunga.
Ndi bwino kudya tirigu wosavuta kapena oat flakes kwa kadzutsa. Mu phala mukhoza kuwonjezera, ngati kuli koyenera, zipatso za nyengo kapena apulo ya grated, zomwe zingapangitse mbale ndi zokoma komanso zokongola kwambiri.
Kulephera kwa chakudya cham'mawa?
Mchere wochuluka, shuga, ndi mafuta zimakhala ndi tirigu wa kadzutsa kuchokera ku makampani odziwika bwino monga Nestle ndi Kellogs.
Mabungwe ofufuzira a ogula ku Britain anayerekezera zomwe zili mu zana la zakudya zam'mawa, zomwe zimatchuka kwambiri m'dzikoli. Zotsatira zake, zinapezeka kuti mitundu 85 inali ndi shuga wambiri, mu mitundu 40 munali mchere wambiri, ndipo 9 munali mafuta ambiri.
Zambiri mwazozizirazi zinapangidwira ana. Komanso, kafukufuku wasonyeza kuti mu 13 sukulu, hydrogenated mafuta mafuta kapena mafuta amagwiritsidwa ntchito. Zakudya zomwe zili ndi hydrogenated mafuta kapena mafuta ndi magwero a mafuta odzaza, omwe amachititsa kuti magazi azikhala ndi magazi ambiri.
Asayansiwa adapezanso kuti muzakonzeka kudya zakudya zam'mawa, mafuta odzaza ndi mavitamini khumi ndi limodzi omwe adayesedwa sanawathandize kwambiri kuposa chakudya chodyeramo.
Mudziko lathu, pali lingaliro lakuti zakudya zachakudya ndizokhazikitsa zakudya zabwino. Koma, mwatsoka, kufufuza koteroko kumatsimikizira chosiyana. Chowonadi ndi chakuti opanga zazikulu za okonzeka-kudya-kudya amawonjezera mchere wochuluka ndi shuga, omwe nthawi zambiri amaposa miyambo yakhazikitsidwa, ndipo ndithudi, zimakhudza thupi lathu.
Mndandanda wa miyezo yodyera chakudya cham'mawa:
- shuga wambiri - pa 100 gm ya mankhwala / 10 magalamu a shuga;
- mchere wambiri - pa magalamu 100 a mankhwala / 1,25 magalamu a mchere;
- mafuta ambiri - pa 100 gm ya mankhwala / 20 magalamu a mafuta;
Ndikofunika kusankha zakudya zam'mawa, zomwe zimapangidwa ndi mavitamini. Kukonzekera kwabwino, kulemeretsa ndi mavitamini - njira yabwino kwambiri ya vitamini B12 ndi zakudya zowonjezera, zomwe thupi limasungira tsiku lonse ndi mphamvu. Koma ndifunikanso kufufuza malembawo mabokosi, chifukwa zakudya zina zam'mawa zimakhala ndi shuga wambiri ndi mchere, monga momwe tafotokozera pamwambapa.