Zakudya zabwino ndizofunika kwambiri pamoyo wa aliyense wa ife, chifukwa chake thupi la munthu limalandira zakudya zonse zofunika. Chakudya cham'mawa chimatchedwa chakudya chofunikira kwambiri pa tsiku.
Chakudya chachakudya ndichabwino, mofulumira komanso kuthekera kwa thanzi kuyamba tsiku.
Pali mitundu yosiyanasiyana ya tirigu wam'mawa
Nkhosa ndi chimodzi mwa zinthu zotchuka kwambiri padziko lonse lapansi chifukwa cha chakudya cha m'mawa. Kugwiritsira ntchito kanyumba kofikira kouma kumathandiza kutsimikizira kuti tsiku lanu limayamba mofulumira ndipo likuchokera ku zakudya zabwino. Chakudya chachakudya chimatha kuzizira ndi kutentha, organic kapena kupanga.
Mbewu yambewu ya kadzutsa ndi oatmeal kapena phala linalakelo, lokonzeka kudya. Chakumwa chouma (zokolola zosiyanasiyana) zimaphatikizidwa ku mkaka.
Chakudya chachakudya chingathe kudyidwanso popanda kuwonjezera mkaka kapena madzi, monga chimanga, oat flakes, ndi zina zotero. Zomwe mungachite kuti zakudya zabwino zouma zisapitirire.
Pali mitundu yambiri ya tirigu padziko lapansi. Zokolola zina ndi zokoma, zina ndi zofewa. Ponena za kusiyana kumeneku, nthawi zina zimakhala zovuta kupanga chisankho choyenera. Kawirikawiri, tirigu akhoza kugawidwa mu mitundu iwiri: mbewu zotentha ndi ozizira.
Kashi
Chakudya chachakudya chakuda chimakhala ndi mbewu zonse ndipo alibe mafuta, mchere kapena shuga. Pafupifupi kuchokera kulikonse mungathe kuphika phala yotentha. Kukonzekera kwa chimanga chotentha kumatenga mphindi zisanu zokha. Ndikofunika kutentha mkaka kapena madzi, ndikuika mbewuzo ndikusakaniza. Pamene chisakanizocho chili ndi mgwirizano woyenera, tiyeni tiime kwa mphindi imodzi kapena ziwiri ndipo kadzutsa ndi okonzeka! Kwa phala mukhoza kuwonjezera zachilengedwe zokoma - uchi kapena zipatso.
Nkhumba zonsezi zimapangidwa kuchokera ku mitundu yosiyanasiyana ya tirigu, rye, balere, buckwheat, oats ndi balere. Kwa udzu akhoza kuwonjezeredwa zoumba, zouma za apricots, prunes ndi zipatso zina zouma.
Nkhumba zakuda
Okonzekera-kudya-zakudya za tirigu amatchedwa chimanga chozizira. Izi ndizofulumira, zopatsa thanzi, zotsika mtengo komanso zosavuta. Zimasiyana ndi chakudya chamtundu. Pamodzi ndi mafuta otsika, cholesterol ndi mapuloteni apamwamba, ozizira ozizira amapereka chakudya chopatsa thanzi. Kuonjezera apo, mbewu zambiri zimakhala ndi 25 peresenti ya kudya tsiku ndi tsiku kofunikira mavitamini ndi mchere.
Mbewu zotentha ndi ozizira zikhoza kusankhidwa potsata zinthu monga:
- Mbewu ya chimanga: Mbewu za chimphona (chigoba chakunja chikuchotsedwa ku mbewu zonse) ali ndi fiber yambiri, koma zingakhale zovuta kuzimba. Nkhoma zimapangidwa ndi oats, tirigu kapena mpunga. Mitengo yapamwamba yomwe imakhala mkati mwa iwo imathandiza kukhalabe ndi chidziwitso komanso kuchepetsa chiopsezo, matenda a mtima komanso mwina khansa. Kafukufuku wa sayansi amasonyeza kuti chakudya, kuphatikizapo kugwiritsa ntchito chimanga cha tirigu, chingachepetse chiopsezo cha khansa yamtunda.
- Zakudya zonunkhira sizikhala ndi zakudya zambiri, koma zimatchuka kwambiri ndi ogula, makamaka ana. Amagwiritsira ntchito Kuwonjezera shuga ndipo sakulimbikitsidwa kuti agwiritsidwe ntchito mochuluka.
- Zomera zakuthupi: Zakudya zam'mawa zakutchire (monga momwe zimatchulira) zimapangidwa kuchokera ku zosakaniza zomwe ziribe mankhwala ophera tizilombo ndi feteleza. Mbeu zamagulu zimakhala ndi zakudya zambiri. Posankha zakudya zachakudya zakudya zakudya zachakudya, tcherani khutu kumalopo.
Chakudya chachakudya ndi chakudya chabwino, makamaka kwa ophunzira, achinyamata komanso anthu omwe ali otanganidwa kwambiri, akuthamangira kugwira ntchito kapena amakonda kukwera pabedi m'mawa.
Kumalandira chakudya cham'mawa cham'mawa kumatenga nthawi yochepa komanso kumapatsa chakudya chabwino tsiku lonse.
Inde, sikuti zonse zakumwa zakudya zakudya za kadzutsa zili zofanana. Ngakhale kukula kwa phukusi ndi mitengo, pali kusiyana kwakukulu pakati pa mbewu zambiri. Ena amanena kuti mbewu zonse ndizochokera kwa mavitamini ndi mchere.
Posankha malo odyera odyera osungirako m'sitolo samatengedwera ndi mapepala obiriwira, mkati mwake simukugwirizana nthawi zonse ndi zokongola.