22 Njira Zosavuta Yoyambira Kudya Zakudya Zabwino

Zakudya zabwino - chikole cha thanzi labwino komanso chiwerengero cholimba. Ndipo sizomwe akunena kuti "ndife zomwe timadya".

Choncho, ndikofunikira kuyesetsa kutsata moyo wabwino. Kuti tipeze njira yothetsera, ndikofunika kuyamba ndi kuyambitsa zakudya zothandiza mu zakudya. Ngati zikuwoneka kuti simungathe kusiya mphika wambiri wophika kapena mbatata ndi anyezi, musataye mtima. Pachifukwa chodabwitsa ichi, malangizo ophatikizidwa amasonkhanitsidwa pa momwe angasinthire ku zakudya zoyenera popanda kusokoneza maganizo ndi thanzi la munthu.

1. Kamodzi pa sabata, kuphika mphika waukulu wa mbewu yambewu kapena nyemba.

Patsikulo mudzatha kudya zakudya zina zothandiza. Mwachitsanzo, tsiku lina chotupitsa chodziwika bwino cha kadzutsa, khalani m'malo mwa phala la filimuyo. Ndipo tsiku lotsatira mmalo mwa zakudya zonenepetsa chakudya, yesetsani nyemba ndi ndiwo zamasamba kapena zowamba. Pang'onopang'ono thupi lidzagwiritsidwa ntchito, ndipo mukhoza kudya zokha zokha.

2. Gwiritsani ntchito tiyi yakuda ndi khofi yakuda.

Musaiwale zowonjezera zonse ku tiyi kapena khofi. Ingotaya mutu wanu chizolowezi chowonjezera shuga kapena mkaka kwa zakumwa zoledzeretsa. Inde, izi zidzatenga nthawi, koma ndizofunikira. Posakhalitsa popanda "masamba a kukoma" mumatha kumva kukoma kwa tei yakuda kapena khofi popanda kuvulaza.

3. Sungani malamulo a magawo abwino, pogwiritsa ntchito dzanja lanu.

Ngati pa nthawi ya chakudya mumayang'ana nthawi zonse kuchuluka kwa chakudya chodyedwa, ndiye posakhalitsa muziyamikira kuyamikira thupi lanu. Yesani, ndipo ndithudi mudzachikonda!

4. Bwerezerani zakudya zowonjezera komanso zakudya zopweteka.

Kodi munayamba mwamvapo kuti pafupifupi mankhwala aliwonse ali ndi fanizo losavulaza, osati locheperapo mu kulawa. Yesetsani kupangira mbale zanu kukhala zothandiza, pogwiritsa ntchito zidziwitso zotsatilapo. Mwachitsanzo, pangani mbatata puree ndi kolifulawa mu chiwerengero cha 1: 1. Simungathe kusiyanitsa pakati pa ndiwo zamasamba, koma kuchuluka kwa starch kudzakhala kochepa kangapo.

5. Kuphika mbale mu uvuni m'malo mokazinga poto.

Ngati mbale yanu ikhoza kuchita popanda cholesterol yotayika, ndiye kuphika mu uvuni. Pafupifupi chakudya chilichonse chingakonzedwe motere, kutulutsa thupi la zotsatira za mafuta a masamba.

6. Mlungu uliwonse muzikonzekera Lolemba.

Inde, ndi bwino kuyambitsa sabata ya ntchito ndi tsiku lofulumira, koma ngati kuli kovuta kuti musinthe zakudya zomwe mumazikonda Lolemba, kenako sankhani tsiku lililonse. Pasanathe sabata, idyani masamba ochulukirapo, ndikudya nawo chakudya. Tulutsani zakudya zamasamba pang'onopang'ono, kumvetsera thupi lanu.

7. Idyani chakudya chophika chokha.

Inde, makampani ogulitsa tsopano amapereka zakudya zosiyanasiyana komanso zakudya zochepa, koma zakudya zambiri zomwe akusowa. Choncho, pirira ndi chipiriro ndi maphikidwe ophikira, ndipo phunzirani kuphika nokha. Mulole mbale yanu ikhale ndi mavitamini ambiri, koma peresenti ya zinthu zothandiza mmenemo zidzakhala zambiri kuposa chakudya chilichonse chokonzedwanso.

8. Pakati pa zakumwa zoledzeretsa, imwani kapu yamadzi.

Ngati mwaitanidwa ku bar kuti mudye galasi la mowa wabwino kapena kuresitora yomwe ili ndi galasi la vinyo wofiira, musamawope kuti chakudya chofunikira chidzadzazidwa ndi "mkuwa". Tsatirani malangizo pang'ono ndikumwa pakati pa magalasi a zakumwa zoledzeretsa kapu yamadzi. Chinyengo chimenechi chidzakuthandizani kupeŵa kuchepa kwa madzi, kufulumizitsa chidziwitso chachisomo ndi kupulumutsidwa ku "kusemphana" kuyang'ana tsiku lotsatira.

9. Nthawi imodzi pamlungu, tidye chakudya chamasana ndi inu kuti mugwire ntchito.

Panjira yopita ku zakudya zabwino, zimakhala zovuta kuti musiye zinthu zina zomwe simungathe kuzigawa nazo. Koma, ngati khofi ndi kirimu ndi kugula zakudya zikhoza kulekerera, ndiye palibe chotupitsa mu sitima yowuma pantchito. Dziphunzitseni nokha kukonzekera chakudya chamadzulo ndi inu kuti mugwire ntchito. Yambani ndi tsiku limodzi pa sabata. Kenaka onjezerani zambiri. Patapita nthawi, zidzakhala chizoloŵezi.

10. Ngati chithunzi sichingapeweke, ndiye sankhani zosankha zabwino.

Pankhaniyi, ziribe kanthu ngati mukudya chakudya chokwanira chokwanira, kugula kuphika kapena kusonkhanitsa kuchokera kuzinthu zosiyanasiyana. Chinthu chofunika kwambiri ndi kuyang'anira chiwerengero cha makilogalamu. Pali gulu la maphikidwe ochepa a kalori kwa zokoma ndi mtundu uliwonse. Sankhani pa thanzi!

11. Choyamba, idyani masamba.

Ngati chakudya chanu chikuphatikizapo mbale zambiri, ndiye kuti muyenera kudya masamba ndikuyamba kudya nyama kapena zokongoletsa. Kotero, mwamsanga mumakhuta, mumadzipangitsa thupi lanu kukhala ndi thanzi labwino komanso labwino.

12. Gwiritsani ntchito ufa wambiri.

Moyo wopanda chokoma si moyo nkomwe, kotero kusiya izo sizingatheke. Pali njira yabwino yophika maswiti okoma popanda kuvulaza. Pochita izi, gwiritsani ntchito ufa wa tirigu wambiri, wolemera muzakumwa ndi mapuloteni. Musayese kutengapo ufa watsopano ndi mbewu zonse, monga momwe mukufunira nthawi kuti mugwirizane ndi kuphika kuchokera ku ufawu, kusintha kapangidwe ka kuphika. Yesetsani ndipo mudzapambana!

13. Yesetsani kugula masamba ndi zipatso zokha kuchokera kwa anthu omwe akulima mbewu zokha.

Dzilimbikitseni kupita kumsika kukagula zinthu zachilengedwe kwa alimi mwachindunji. Sankhani masamba ndi zipatso zokha zomwe zimakula m'munda popanda kugwiritsa ntchito mankhwala owopsa.

14. M'malo mowa kwambiri, imwani madzi osadziwika.

Aliyense amadziwa kuti soda sizakumwa kwambiri ndipo ndibwino kuti tisiye kamodzi kokha, m'malo mwake ndi madzi omwe sitingathe. Koma anthu ambiri ngati soda chifukwa cha makhalidwe abwino, omwe amalephera madzi ambiri. Pali njira yabwino kwambiri yothetsera vutoli: musanayambe kumwa madzi, onjezerani mandimu, timbewu timitengo, timitsamba kapena timadzi tokoma kuti tipeze kukoma kokoma ndi zonunkhiritsa.

15. Chakudya chamadzulo, idyani masamba ndi zakudya zowonjezera mapuloteni.

Pewani kugwiritsa ntchito okoma m'mawa, kuti pakati pa tsiku musadye chilakolako chofuna kudya mwamsanga chokoleti, chomwe chayamba chifukwa cha lakuthwa kwa shuga m'magazi. Padziko lonse lapansi, anthu ambiri akhala atasiya maswiti ndi kupanikizana m'mawa kuti adye chakudya chopatsa thanzi komanso chopatsa thanzi.

16. Gwiritsani ntchito mbale zing'onozing'ono.

Akatswiri asayansi atsimikizira kuti mukawona lalikulu mbale ndi chakudya chaching'ono, ubongo umatumiza kusasangalatsa ndi kudya chakudya komanso chofunika chowonjezera. Kunyenga nokha malingaliro anu ndi kubwezeretsa mbale zazikulu zazikulu ndi zazifupi. Kotero inu mukhoza kudya chakudya chochepa.

17. Muzakudya za mazira, onjezerani mapuloteni kuposa yolks.

Zimadziwika kuti yolk ndi zokoma, koma kuwonjezera kuwonjezera puloteni. Choncho, kuti mupitirize kudya zakudya zoyenera, muyenera kuchepetsa kugwiritsidwa ntchito kwa yolks. Ngakhale mukukonzekera kudya, nthawi zonse muzigwiritsa ntchito 2: 1 yolk mapuloteni.

18. Idyani zipatso ndi ndiwo zamasamba zambiri zomwe zingatheke tsiku lonse.

Kawirikawiri, mtundu wobiriwira wa ndiwo zamasamba kapena zipatso umasonyeza kupezeka kwa zakudya zopatsa mphamvu (mavitamini, mchere, antioxidants) mwa iwo. Choncho, ngati mumadya ndiwo zamasamba ndi zipatso za mitundu yosiyanasiyana, mumakhala ndi zakudya zambiri.

19. Bweretsani zinthu zovulaza zothandiza.

Monga tatchulidwa kale, chinthu chilichonse chimakhala chothandizira. Ndipo kufanana kumeneku kungagwiritsidwe ntchito osati kokha kokonzekera mbale. Zowonongeka "zosakaniza" zingakhale zowonjezera bwino, ngati mutenganso zowonjezera zomwe zimapangidwira. Mwachitsanzo, avocado ndiwothandiza kwambiri pa mayonesi pamene akukonzekera sangweji. Masiku amatha kutenga shuga mu mkaka wa milkshakes. Kwa zikondamoyo, mmalo mwa madzi ndi batala, mnofu wochokera ku zipatso kumaphatikiza ndi abwino. Zucchini zokazinga zidzasintha Fries ya Fries, mphesa zosungunuka - mphesa, Greek yogurt - kirimu wowawasa kapena mayonesi, mbatata (cashews) - zonona za mbatata yosakaniza, etc.

20. Onjezerani mbeu zothandiza ku mbale.

Yesani kudzizoloŵera kuwonjezera mbewu zothandiza ku mbale zonse. Mwachitsanzo, nyemba za chia zimakhala ndi ma microelements ofunika kwambiri. Mbeu za dzungu zimapindulitsa mtengo wa muesli ndi mchere. Nkhumba zamakono ndi zabwino kwa tirigu ndi sprinkles mu mbale zosiyanasiyana. Mbeu iliyonse imathandiza thupi ndipo imathandizira kuchepetsa thupi.

21. M'malo mwa kapu ya madzi a lalanje kuti mudye kadzutsa, idyani chipatso.

Mbali yothandiza kwambiri ya zipatso za citrus ndi mitsempha yoyera, yomwe ili ndi mavitamini ambiri ndi zakudya. Choncho, mmalo mwa galasi la madzi a lalanje, idyani nyemba zonse zamchere.

22. Yesani kudya zakudya zomwe zili ndi masamba ambiri.

Pa chakudya chilichonse, onetsetsani kuti mbale yanu ili ndi zoposa theka la ndiwo zamasamba. Izi zidzathandiza kuchepetsa zakudya ndi kuphunzitsa thupi kudya zakudya zathanzi.

Idyani bwino ndikukhala wathanzi!