Anthu ena amadya kunja kutchuthi, ena tsiku lililonse.
Kulikonse komwe muli - ku malo odyera, kafe, kupita ku tchuthi kapena ngati mukufunako chakudya, ndiye kuti pali mwayi wosankha zakudya zabwino, ndipo tikuwonetsani momwe mungachitire.
Chakudya chopatsa thanzi m malo odyera
Kwa munthu amene ali ndi matenda ashuga, kupita kumalo odyera kumatha kukhala kovuta. Simukudziwa kukula kwa gawo, momwe mbale zimakonzedwera, kuchuluka kwa zopatsa mphamvu za m'magazi. Kuphatikiza apo, chakudya chodyera paliponse chimakhala ndi mchere wambiri, shuga, ndi mafuta okwanira kuposa chakudya chophika kunyumba. Nayi njira yomwe mungatsatirekusangalala ndi chakudya chanu osadandaula ndi zotsatirapo zake:
- Yesetsani kusankha zakudya zomwe magulu onse azakudya aziperekedwa: zipatso ndi ndiwo zamasamba, chimanga, zinthu zamkaka ndi njira zina, ndi nyama ndi njira zina.
- Funsani woperekera zakudya musanalamulire kuti magawo ake ndi angati. Ngati zili zazikulu, mutha kuchita izi:
- Gawani mbale ndi anzanu
- Idyani theka ndikupita kunyumba
- Konzani theka la mbale, ngati zikuchitikira m'malo ano
- Konzani gawo la ana, kachiwiri, ngati kuli kotheka
Osamapita kumalo komwe kuli buffet. Kukhala kovuta kwambiri kuti mutha kudziletsa pankhani yochepetsa kukula
- Mukamaitanitsa saladi, funsani ngati kuli kotheka kusintha mayonesi ndi masamba a masamba kapena viniga. Chabwino, ngati kuwonjezera kumapangidwira payokha, kuti inunso mutha kusintha kuchuluka kwake. Akatswiri azakudya amalangizanso kuti musamatsanulira kuvala mu saladi, koma kuviika pamiyeso pa foloko - ndiye kuti mudzadya msuzi wocheperako, womwe siwabwino ngati uwu si mafuta abwino.
- Malo odyera ena amalemba mndandanda pafupi ndi zakudya zabwino - muziyang'ana.
- Ngati pali zakumwa zakumwa pa menyu, kuyitanitsa, perekani chidwi kwambiri ndi izi
Ndi zakudya ziti zomwe mungasankhe:
- Njira yothira kutentha ndiyofunika. Sankhani Kukuwotcha, chothira kapena chochita kukongoletsedwa
- Saladi zozikika ndi phwetekere
- Nkhuku yokazinga
- Usodzi (wopanda kudya!)
- Masangweji ndi nkhuku, nkhuku kapena ham. Mukamaitanitsa sangweji, pemphani gawo lina la saladi, tomato kapena masamba ena. Ngati mayonesi akuwonetsedwa pofotokozerako, ndibwino kuti muzisiyira kapena kufotokozera ngati pali mayonesi. Funsani kuti mufalikire pa chimodzi mwa zigawo ziwiri za mkate, ndipo winayo ungayike mpiru. Njira yabwino kwambiri ikhoza kukhala buledi, tirita, kapena mkate wopindika ngati ufa wa pita.
- Ngati mitundu ya zakumwa ndizosowa kwambiri, osamamwa mowa, masamba a masamba ndi bwinonso
- Sankhani zipatso kapena saladi wazopatsa mchere
Zomwe muyenera kupewa:
- Wokazinga ndi mafuta, okazinga kwambiri kapena buledi
- Chakudya choperekedwa ndi mafuta kirimu kapena msuzi tchizi
- Maswiti Osuta
- Cheeseburger ndi nyama yankhumba (ngati mukufunadi tchizi, mutenge, koma onetsetsani popanda nyama yankhumba)
- Ma pie, makeke ndi makeke ena okoma
Ngati mupita kuphwando, phwando kapena chikondwerero
Mukafunsidwa kuti mugule zakudya zamtundu wanji, ndibwino kuyankha kuti palibe zakudya zoletsedwa, koma mumangokhala ndi zakudya zopanda thanzi. Kodi mungasangalale bwanji paphwando?
- Funsani nthawi yomwe ikuyenera kudya. Ngati chakudya chamadzulo chimakonzedwa mochedwa kuposa nthawi yanu, ndipo mumangodya chakudya chamadzulo usiku, idyani zokhazokha nthawi yomwe mumatha kudya chakudya chamadzulo. Izi zikuthandizani kuti musakhale ndi njala yopitilira muyeso komanso kuti musamadye kwambiri pakudya kwamadzulo. (Ngati mukufuna chithunzithunzi asanagone kuti mupewe vuto la kugona kwa hypoglycemia, khalani ndi zokhazikika musanapite kukagona).
- Auzeni eni ake kuti mukufuna kutenga nawo mbali pokonzekera tchuthi ndipo mubweretsere chakudya, zakudya zamasamba kapena mchere, zomwe zalembedwa ku dongosolo lanu la chakudya ndipo aliyense angazikonde
- Osapita kuphwandoko wanjala, usanapite kukadya china chamtundu komanso chathanzi kunyumba
- Ngati mukumvetsa kuti mbale zamatumbo zikukuyembekezerani, zomwe zingakhale zovuta kukana, khalani olimbitsa kwambiri chakudya tsiku lonse mpaka tchuthi
- Ngati mukufuna kumwa mowa kapena vinyo kuti mudye, perekani zakumwa musanadye.
- Sungani moyenera anthu osangalala
Sangalalani ndi zodyera kuti musayesedwe pafupipafupi
- Ngati pali tebulo lokhala ndi zokhwasula, onetsetsani kuti mwatenga mbale ndikuyika zomwe mwasankha, kuti mutha kuyang'anira kuchuluka kwa chakudya
- Ngati ndi kotheka, sankhani zakudya zomwe zili ndi mapuloteni ambiri m'malo mwa chakudya chambiri kapena mafuta ngati njira yayikulu.
- Osamawaza ndi mbale yakumbuyo ngati ali mpunga kapena mbatata.
Khalani kutali ndi chakudya pompopompo kuti musayesedwe ndi zakudya zabwino - Dalirani zamasamba
- Ngati mukufunadi kudya mchere wotsekemera, dzipulumutseni nokha ndikudya gawo laling'ono
- Mukadzilola kudya kwambiri, pitani mukadye chakudya chamadzulo - izi zikuthandizani kuti musamamwe kudya kwambiri komanso kuti shuga yanu ikhale yabwino.
- Ngati mukumwa mankhwala ochepetsa mphamvu ya shuga (monga insulin), idyani zam'tsogolo kwambiri mukamamwa mowa.
- Tengani nawo mbali m'mipikisano ndi mafunso ndi zochitika zina zilizonse zosagwirizana ndi chakudya ndi mowa
- Ngati mukupita kukacheza kwanthawi yayitali, mwachitsanzo, paukwati, tengani ndewu kuti mutha kuyembekeza nthawi yayitali
Kuvina, kuvina, kuvina! Kuvina ndi ntchito yolimbitsa thupi yomwe ingathandize kuwotcha mafuta owonjezera komanso kukhalabe ndi shuga.
- Ngati mupita ku chochitika chachikulu komwe kumakhala zida zogulitsa chakudya - ayenera kukhala ndi tchipisi ndi zinthu zina zovulaza. Kuti mugonjetse mayesero osafunikira, bwerani ndi zipatso kapena mtedza. Mukapumira, ngati ilipo, thamanga kwambiri: tengani miyendo yanu ndikuwotcha shuga wambiri.
Zomwe mungagule m'sitolo yaying'ono, ngati kulibe malo oti mudye, koma muyenera
Ngati, poganiza zomwe mungagule mwachangu, mungoganiza thumba la tchipisi ndi makeke, mukulakwitsa. Osati zovuta, koma mutha kupeza njira zina zabwino. Ngati mukufuna zakudya zazing'ono, mutha kugula:
- Mkaka
- Yoghur
- Kusakaniza kwa mtedza
- Zipatso Zamphepo
Matenda a shuga ndiwotalikirapo koma osachiritsika omwe amafunikira kumadziyang'anira pawokha. Komabe, izi sizitanthauza kuti muyenera kudya zopanda pake komanso osatha kupereka chilichonse. Ngati mukufunitsitsa china chake choyipa, idyani, sangalalani ndipo zivute zitani! Ndipo nthawi yomweyo kubwerera ku njanji za wathanzi zakudya.
