Bella Adams
Kuwongolera zakudya zanu kungakhale kovuta ngati mumagwira ntchito kunyumba, makamaka kukhitchini komwe kuli zakudya zambiri komanso furiji ndi malo otchuka. Mayeserowa akhoza kukhala ndi zotsatira zoipa pachiuno chanu, kusokoneza ndondomeko yanu yochepetsera thupi, ndi kuchepetsa zokolola zanu.
Mphindi imodzi mukumaliza lipoti, kumaliza nkhani, ndipo yotsatira muli kukhitchini, ndikufikira makeke, okoma, kapena chokoleti. Lonjezo kwa inu nokha kuti mudye pang'ono pang'ono phala lokoma limagonjetsedwa ndi bokosi lopanda kanthu.
Kapena mwina ndichifukwa choti chifukwa chakuchedwa kwa ntchito, mumazindikira mwadzidzidzi kuti simunadye chilichonse tsiku lonse.
Chifukwa chake, nayi malangizo 10 amomwe mungatsatire malamulo akudya bwino:
- Osagwira ntchito kukhitchini kapena pafupi ndi khitchini
Yesani kuyika malo anu antchito kutali ndi khitchini. Chifukwa mukhitchini mudzayesedwa nthawi zonse kuti muwone zomwe zili mu furiji. Sankhani nthawi yomwe mudzakhala kukhitchini mkati mwa tsiku la ntchito pamene mudzakhala ndi chakudya cham'mawa, chamasana, ndi chakudya chamadzulo. Ngati muli ndi vuto losunga lamulo loletsa kutsegula furiji, yesani kutumiza chikumbutso cha ndandanda pakhomo.
- Konzani zakudya zanu pasadakhale
Mofanana ndi ndondomeko yanu ya tsiku ndi tsiku ndikukonzekera nthawi yopuma tsiku lonse, ndikofunikanso kupatula nthawi yochita masewera olimbitsa thupi, kutentha, ndi kusamba.
Tsimikizirani nthawi yomwe mudzadye, tsatirani nthawi ya chakudya cham'mawa, chamasana, ndi chakudya chamadzulo, ndipo konzekerani zokhwasula-khwasula. Ndondomeko ya chakudya iyenera kukhala yodziwika bwino komanso yabwino kwa inu.
- Onetsetsani kuti mwadyadi
Pamene mukugwira ntchito, zingakhale zovuta kuti mupume ndikudya pa nthawi yake. Komabe, ndikofunikira kuzindikira zizindikiro za njala ndikumvetsetsa kuti njala ndi kutopa zingakhudze zokolola zanu. Kuonjezera apo, kudya nthawi tsiku lonse kudzakulepheretsani kuwombera bokosi la maswiti ndi njala. Khazikitsani chikumbutso pa foni yanu kapena wotchi kuti akukumbutseni nthawi yopuma ndi kudya.
- Konzekerani nokha chakudya cham'mawa ndi chamasana
Pali china chake chachikondi chotuluka ndikugwira chilichonse chomwe mukufuna kuchokera mufiriji, osadikirira pamzere wa microwave kapena makina a khofi. Komabe, pali chiyeso chodya mosasamala zopatsa mphamvu zowonjezera komanso osapeza zakudya zokwanira, monga fiber, mavitamini, mchere, ndi zina.
Yesetsani kukonza chakudya chamasana, monga momwe mumachitira kuntchito. Inde, sikuyenera kukhala chakudya chodyera chokoma chomwe chimafuna kukonzekera kwambiri. Chitsanzo chabwino chingakhale saladi wopepuka wa masamba odulidwa, nthanga, ndi mtedza, kapena fillet ya nkhuku yophikidwa. Mukhozanso kupanga omelet ndi masamba.
- Idyani chakudya chenicheni
Zakudya zopatsa thanzi zidzakupangitsani kukhala opindulitsa. Kudya zakudya zopatsa thanzi, monga masamba ambiri, mbewu zonse, buledi, mtedza, mbewu, ndi mafuta a masamba, kudzakuthandizani kukhala wokhuta kwa nthawi yaitali. Dzipangeni nokha buku lodziwonera nokha, lomwe silimangokulolani kuwongolera bwino kuchuluka kwa zopatsa mphamvu ndi michere muzakudya zanu koma, chofunikira kwambiri, magaziniyi ikuthandizani kumvetsetsa zomwe zakudya zimakupatsani mphamvu zambiri kwa nthawi yayitali. nthawi ndikusintha malingaliro anu. Magaziniyi idzakupatsani malingaliro ambiri othandiza.
Ganizirani izi nthawi ina mukakhala ndi njala ndikuyamba kufunafuna chokoleti chobisika. Ganizirani za mapuloteni, fiber, mafuta athanzi, masamba, ndi zipatso. Kukonzekera zakudya zanu pasadakhale kudzakuthandizani kupewa kusankha zakudya zomwe zimawoneka zokoma, zofulumira, komanso zotsika mtengo panthawi inayake yanjala.
- Imwani madzi okwanira
Kusamwa madzi okwanira kungayambitse mutu ndi kufooka, zomwe zingakhudze ntchito yanu. Sungani botolo lamadzi pafupi ndi malo anu antchito, monga momwe munachitira muofesi. Ngati muli ndi madzi pafupi, mumamwa kwambiri. Samalani kupewa zakumwa za shuga ndi timadziti, chifukwa ndi magwero opanda zopatsa mphamvu.
- Osamwa khofi kwambiri
Kutha kupanga khofi pafupifupi mphindi iliyonse kungayambitse kudya kwambiri kwa caffeine.
Kuchuluka kwa tiyi kapena khofi kungayambitse mutu, palpitations, kuthamanga kwa magazi mwa anthu tcheru, chisangalalo, kunjenjemera, kukwiya kwambiri, nkhawa, kusokonezeka kwa m'mimba, komanso kukhala ndi zotsatira zomwe siziri za caffeine, zomwe ndi kufooka. Inde, izi zidzasokoneza ntchito yopindulitsa. Muzipewa makapu awiri a khofi patsiku. Pewani kugwiritsa ntchito zonona zopatsa mphamvu zambiri, shuga, kapena zina mu khofi wanu. Yesani kumwa khofi wopanda shuga ndi sinamoni, cardamom, kapena zokometsera zina.
- Osagula zakudya zopanda pake
Osadzaza khitchini yanu ndi mapaketi a tchipisi, timitengo, crackers, mtedza wamchere, chokoleti, ndi ma calories ena opanda kanthu. Pewani makamaka zakudya zomwe zimakhala zovuta kuziletsa, monga zomwe zimatchedwa zakudya zopanda thanzi. Monga mwambiwu umapita, osawoneka, osaganizira.
- Kudya moganizira
Mukakhala pansi kuti mudye, ikani zonse pambali: laputopu, foni, kope, chilichonse. Zosokoneza pakudya zimatha kuyambitsa kudya kwambiri chifukwa ubongo wotanganidwa umamva nthawi yakukhuta komanso chisangalalo kuchokera ku chakudya. Choncho, pumulani kuntchito, ku nkhawa zanu zonse, khalani pansi patebulo, sangalalani, ndi kusangalala ndi chakudya chophikidwa bwino. Zakudya zoganizira bwino sizimangokuthandizani kugaya chakudya bwino ndikupewa kudya mopitilira muyeso komanso zimakupatsani nthawi yosintha ndikupumula patsiku lantchito.
- Dziwani gawo musanadye
Osadya kuchokera pa paketi, chidebe, kapena mphika, chifukwa zimapangitsa kuti zikhale zovuta kulamulira kukula ndi kapangidwe ka gawolo. Gwiritsani ntchito malamulo a mbale ya Harvard. Mwachitsanzo, tengani mbale yapakati 23 cm m'mimba mwake. Lembani theka la mbale ndi ndiwo zamasamba zopanda wowuma, gawo limodzi mwa magawo anayi a mbaleyo iyenera kudzazidwa ndi mapuloteni (nyama zowonda monga nkhuku, brisket, nsomba, nyemba, mazira, tofu, kanyumba tchizi, kapena yogurt yachi Greek), ndi zina zonse. M'mbale iyenera kudzazidwa ndi zakudya zopatsa mphamvu zokhala ndi fiber zambiri (mbewu zonse, zipatso, masamba owuma).
