Maulendo opita ku maiko osiyanasiyana, omwe amadziwika pa chakudya chotsalira - ili ndi dongosolo la zinthu zamasiku ano. Lembali likulembedwera kwa iwo amene akufuna kusunga thanzi lawo osati kugwidwa ndi mafashoni a "Chakudya Chakudya". Nkhaniyi ikuphunzitsani momwe mungasamalire bwino chakudya chopatsa thanzi chochokera ku zakudya zopanda thanzi.
Kodi zakudya zowonjezera ndi zothandiza?
Chichuluka cha mankhwala omwe amadziwika kuti "Chakudya Chakudya" ali ndi zilembo zambiri. Monga mukudziwira, kugwiritsa ntchito mankhwala osokoneza bongo, zakudya zamtengo wapatali, komanso zakudya zomwe zili ndi zonunkhira, zimayambitsa kuchuluka kwa kalori tsiku lililonse.
Chakudya, pali zinthu zomwe zimatchedwa mafuta a masamba a hydrogenated, olemera mu mafuta odzola. Gawo la zakudya zowonjezera, komanso njira yophika, kuchepetsa zakudya zamatenda. Kusadya zakudya, zomwe zili ndi mankhwala owonjezera komanso zakudya, zimadzetsa kulemera kwambiri. Kuonjezera apo, "chakudya chakutala" chakudya chimakhala ndi mchere waukulu.
Mpaka pano, kunenepa kwambiri ku US - chimodzi mwa mavuto ovuta kwambiri a dziko lonse. Chifukwa cha vutoli chinali chakudya chosasamala - chakudya chachangu. Sangweji ya chakudya chammawa mmawa imakhala ndi makilogalamu ambiri, omwe ndi okwanira tsiku lonse.
Kulandira mokwanira zakudya zopanda thanzi kumabweretsa kuswa kwa calcium. Chotsatira chake, chiopsezo cha kupwetekedwa, kuphulika kwa kuvutika maganizo, insulin kukana thupi kumakula. Pankhani ya kulephera kwa thupi ku insulin ndi kulephera kulowa magazi, chiopsezo chokhala ndi matenda a shuga awonjezeredwa pa 2 degree.
Kuipa kwa chakudya chofulumira, choyamba, chikugwirizana ndi:
- ndi kuchepetsa kusamalidwa kwa lipids, chakudya, salt, calories;
- popanda kusowa kwa masamba;
- ndi kusowa kwa zofunikira komanso macrojekiti.
Timagwiritsa ntchito chakudya chofulumira.
Kafukufuku wa asayansi ochokera ku United States asonyeza kuti kudya mofulumira kwambiri ndi lipids ndi zakudya zimapangitsa kuti thupi likhale lokhazikika komanso labwino: kudya chakudya chofulumira sikungokhala chizolowezi, koma kudalira kwenikweni. Kudalira kumeneku kumakukakamizani kuti mugule chakudya mofulumira mobwerezabwereza. Kuti musadye njala, kuti musadzitengere kugula hamburger yokongola, idyani chakudya chopatsa thanzi labwino.
Kodi mungachepetse bwanji zotsatira zoyipa za chakudya chofulumira pa thupi lanu lokonda? Choyamba, muyenera kuchotsa lipids, cholesterol ndi zigawo zina za chakudya chofulumira mu zakudya zanu. Choncho, mumachepetsetsa kuti chakudya chofulumira chimaphatikizapo thupi lanu, ndipo mupitirize kukondwera ndi chakudya chomwe mumakonda.
Kuwonjezera pa chakudya chodyera kumalo odyera ndi malo odyera chakudya chokha chingadye komanso zakudya zathanzi, zomwe ziribe "zakudya zowononga" zoipa. Pakadali pano, kuti muonjezere khalidwe ndi kuchepetsa chiwonongeko choyipa cha chakudya chofulumira, chimakonzedwa pogwiritsa ntchito nyama yowonda, mkate wouma wouma, fried French, yokazinga ndi kuchuluka kwa kuchuluka kwa mafuta, zakumwa za calorie zochepa ndi masamba ochuluka. Nthawi yafika pamene wogula akhoza kusiyanitsa bwino chakudya chopatsa thanzi ndikuyesa phindu lake. Musadutse ndi malangizo awa.
Chotsani kuledzera kwa chakudya choyipa, chinthu chomwecho chochotsa chizolowezi chosuta - palibe kusintha kwakukulu. Njira yochotsera chakudya choyipa choyamba idzayamba ndizing'ono.
- Dzifunseni nokha chiwerengero cha masiku pa sabata yomwe mudzadya pa chakudya chakudya mwamsanga.
- Iphani "woyesera" mkati mwanu, zomwe zidzakupangitsani inu mobwerezabwereza kuti mupeze chakudya chofulumira. Izi ndizotheka ngati mutenga lamulo la tsiku ndi tsiku, musanayambe kudya chakudya chofulumira, kudya zipatso zatsopano, yogurt wosakaniza kapena phala. Zoterezi zimapangitsa kumverera kokwanira.
- Dzikani kuti mudye mbali zazikulu. Musamange zambiri, zomwe zimatchedwa magawo awiri, omwe amatambasula m'mimba. Muyenera kudya kwambiri momwe mungathere.
- Mukamayamwa zakumwa, tulutsani cola, yomwe ili ndi zakudya zamadzimadzi (moyenera, mkulu-kalori) pofuna tiyi popanda shuga ndi ayezi. Kuwonjezera pa tiyi, mukhoza kulamula madzi a mchere kapena madzi atsopano.
- Perekani chakudya chokazinga, chifukwa zimatengera mafuta ochuluka kuti aziphika, omwe ali ndi lipiti zamtundu wautali ndipo ali ndi mphamvu yapamwamba. Bwezerani zitsamba za French ndi mbatata zowonongeka kapena zokaphika, sandwichi ndi nkhuku yowola. Bwezerani mbale yokazinga ndi mbale zowonongeka, pamtengo, kuphika mu uvuni.
- Muphatikize masamba ochulukirapo mu zakudya. Mwachidziwikire, pamndandanda wa "chakudya chodyera" malesitilanti ambiri amasankha saladi. Bwezerani hamburger wanu wokondedwa ndi saladi yomwe mumakonda. Dzichepetseni mu kumwa kwa mayonesi, mafuta sauce, tchizi. Yesani m'malo mwa mafuta a mayonesi ndi mafuta otsika msuzi, komanso nyengo ndi saladi. Izi zimapangitsa kuti mavitamini ndi antioxidants azidya.
- Sinthani ma calories. Pitani kumalo odyera kapena malo odyera, mu menyu omwe ma calories amawerengedwa pa mbale iliyonse: izi zidzakuthandizani kusiyanitsa chakudya chopatsa thanzi choyipa.