1. Gwiritsani ntchito mbale zing'onozing'ono.
Zilibe kanthu ngati mukuyesera kutaya mapaundi angapo kapena kungodzipangira nokha, ubwino wabwino womwe mungachite pachiuno mwanu ndi thanzi ndikubwezeretsa mbale zazikulu ndi zochepa. Asayansi asonyeza kuti kubwezeretsa kwa mbale ndi m'mimba mwake ndi masentimita 30 pa mbale ndi m'mimba mwake wa 25 cm kumachepetsa makilogalamu omwe amadya 22%. Kusintha mbale, pokhapokha pa chakudya chamadzulo, kumatsimikiziridwa kuti mutuluke makilogalamu oposa 5,000 pamwezi kuchokera pa zakudya zanu. Ndizosavuta kudya bwino.
2. Chakudya chilichonse chiyenera kukhala ndi zipatso ndi ndiwo zamasamba.
Ambiri odyetsa amalimbikitsa kuti adye mitundu 5-9 ya chakudya patsiku, koma kutsatira lamulo ili simukuyenera kuthana ndi zovuta. Chakudya cham'mawa, mudzaze mbaleyo ndi theka la nkhono, ndi theka lina ndi zipatso zatsopano kapena nthochi yamagazi. Kwa chakudya chamadzulo, idyani hafu ya sangweji ndi zipatso zingapo. Kudya chakudya, 50% ya mbale ayenera kutenga saladi, broccoli, katsitsumzukwa, kolifulawa kapena masamba ena. Kudya mwanjira imeneyi, mumapeza zakudya zokwanira ndipo nthawi imodzi mumachepetsa mafuta ndi mafuta owonjezera (pokhapokha mutadzaza mafuta ambiri a mayonesi kapena kirimu wowawasa).
3. Musadye pamene mukupita.
Vuto lalikulu pakugwira ndi kutafuna chakudya pamapeto ndikuti nthawi zambiri amatchedwa chakudya chofulumira. Ndipo ngakhale gawo laling'ono kwambiri la chakudya chofulumira (mini burger, yaying'ono thumba lachangu ndi zakudya za cola) ndi pafupifupi ma calories 800, omwe ndi oposa odya bwino omwe ayenera kudya nthawi imodzi. Pamene timadya, ubongo wathu umalembetsa chakudya monga chotupitsa, mosasamala kanthu za kuchuluka kwa ndalama zomwe timapeza, zomwe zimabweretsa kudya.
4. Pang'ono pomwe mndandanda wa zosakaniza za mbaleyo ndi bwino.
Chakudya chabwino kwambiri ndi cholondola ndi chimodzi chokha: broccoli, sipinachi, blueberries, ndi zina zotero. Mndandanda wa zowonjezera nthawi zambiri amatanthauza shuga, mchere, zokometsera. Chakudya sichoncho.
5. Zakudya zopatsa thanzi siziyenera kukhala zodula.
Osati kale kwambiri gulu la asayansi linapanga kafukufuku poyerekeza mitengo ya zinthu zosiyanasiyana zolondola ndi zothandiza ndi mitengo yopanda phindu. (Iyi inali gawo la pulogalamu yomwe cholinga chake chinali kuthandiza ana kuona momwe angayambe kudya bwino). Ndizosiyana, kawirikawiri kusankha kwa zinthu zopindulitsa kwambiri pamtengo sikudapitanso patsogolo kuposa mankhwala ochepa. Ndipotu, zogwiritsidwa ntchito zothandiza zimakhala zowonjezera ndalama. Ndipo izi sizingaganizire njira yosintha nyama ndi nyemba kapena mphodza kapena nthawi ndi nthawi kupanga sangweji kunyumba osati kupita ku cafe.
6. Muzigwiritsa ntchito mphindi 10 tsiku lililonse kuti muwonetsetse kuti chakudya chanu n'cholondola.
Kupereka maminiti pang'ono kuti mukonze chakudya chopatsa thanzi, mumayesetsa kukhala ndi thanzi lanu komanso thanzi la banja lanu. Mwamwayi, owerengeka ndi ovuta ponena za vutoli. Kafukufuku pa yunivesite ya Food Industry ku Los Angeles akuwonetsa kuti chakudya chophika, chophika pakhomo, amatha mphindi khumi zokha kusiyana ndi kukonzekera mankhwala osakanizidwa kapena kukonza chakudya chokonzekera. Ngati mukuphika pamtunda, ndiye kuti pamapeto pake mudzasunga nthawi. Ndipo musayiwale: chidzalo, shuga ndi matenda a mtima, zonse zimatsogolera kuchipatala ndi maulendo a chipatala, zomwe zingatenge nthawi ndi ndalama zambiri.
7. Phunzitsani masamba anu okoma.
Pa chitsanzo cha aliyense wazaka zisanu kapena zisanu ndi zisanu kapena zisanu ndi ziwiri amadya akhoza kudya, chizolowezi ndi ndondomeko yamphamvu ya zokonda zakudya. Koma masamba a kukoma mtima amamvera ndipo amatha kuphunzira kuyamikira zokoma komanso zosangalatsa. Mukasankha zakudya zamkati zomwe mumakhala nazo zokhala ndi sodium mu zakudya zanu komanso zakumwa zotsekemera zowonjezera mafuta kwambiri kuti mukhale wathanzi, muyenera kuyembekezera masabata awiri kapena awiri musanayambe kukondwera. Musamayembekezere kukonda zokoma ndi zosangalatsa nthawi yomweyo (ndipo ndithudi musaziyembekezere kuchokera kwa ana anu). Pitirizani kutumikira mbale zatsopano, zokha, ndipo posachedwa simungathe kukumbukira, kapena chifukwa cha zomwe mukukumana nazo.
8. Siyani kudya musanamve bwino.
Pewani msinkhu wa zakudya. Samalirani zomwe mumadya. Ndipo imani pamene mukudyetsedwa pafupifupi 80 peresenti. Pambuyo pang'ono, mwinamwake mudzazindikira kuti "mwathunthu" mphindi zochepa zapitazo "ndizodzaza" tsopano. Kafukufuku amasonyeza kuti mwa kuchepetsa kuchepa kwa chakudya, mukhoza kutaya makilogalamu 10 pa kulemera kwa chaka.
9. Khalani pansi kuti mudye chakudya ndi banja lonse.
Ngati inu nokha kapena banja lanu la anthu 12, funsani kuti aliyense azitenga ora la chakudya monga woyera. N'zosakayikitsa kuti ana omwe amadya ndi makolo awo amadya chakudya chovulaza, kudya mopitirira muyeso, ndi kukhala ochepa kwambiri. Makolo omwe amadya ndi ana awo amakhala okhutira ndi moyo wawo wa banja.
Malingana ndi kafukufuku angapo, mabanja omwe amadya pamodzi sakhala ocheperachepera ndi matenda osokoneza bongo, kugwiritsa ntchito mankhwala osokoneza bongo, kusuta fodya ndi kumwa mowa mopitirira muyeso. Zotsatira zonse izi ndi zotsatira za chinthu chophweka ngati chakudya cha banja.
10. Ndi zomwe mumadya.
Kodi mukufuna kukhala ndi khungu lokongola? Dziwani kuti khungu lanu limadalira kutuluka kwa magazi, zakudya ndi mpweya - zomwe zimaphatikizapo mitsempha yathanzi yabwino komanso maselo ofiira a magazi omwe amapangidwa ndi mafupa anu.
Njira yabwino yosungira thupi lanu ndi kudya mogwirizana ndi zakudya zoyenera komanso zopatsa thanzi. Kodi mukufuna tsitsi lokongola ngati kukongola kwa salon? Choyamba, muyenera kukhala ndi mizu yathanzi, yomwe imadalira kukhala ndi mtima wathanzi kuti muwagwiritse ndi zakudya, komanso mapapu abwino kuti awapatse oksijeni.
Ponena za kusintha kwa malingaliro, mwina, mwinamwake mukuganiza kale: Ubongo wanu umadalira thanzi la mtima wanu, mapapo, chiwindi, impso (chiwalo chilichonse) kuti mukhale kalasi yoyamba. Njira yabwino kwambiri ndikulimbikitsa thanzi lanu kudzera mu zakudya zoyenera, zomwe zimakhala ndi tirigu, nyemba, ndi mapuloteni atsopano monga nsomba ndi soya.
Julia Sobolevskaya , makamaka pa malowa