Anthu omwe ali ndi matenda a shuga nthawi zina amatha kuphwanya malamulo azakudya zawo popanda kuwononga thanzi lawo, koma kuchita izi mosalekeza kumakhumudwitsidwa kwambiri. Ngati simukugwirizana ndi zakudyazo, zimakhudzanso shuga m'magazi anu. Dziyang'anireni: kodi simukupanga imodzi mwazolakwitsa izi posankha zakudya zanu?
1. Kuperewera kwa zakudya m'thupi
Kudya zochepa kwambiri, osati nthawi zambiri, kapena moperewera kumatanthauza kuyika shuga yanu kutsika kwambiri. Idyani pafupipafupi maola anayi alionse. Ngati simungathe kudya bwino ikafika nthawi yoti muchite izi, sinthani chakudyachi ndi chakudya chamagulu ena, mwachitsanzo, apulo ndi kagawo ka tchizi chamafuta ochepa. Ngati mukufuna kusala kapena kudya, onetsetsani kuti mukumane ndi dokotala musanadye.
2. Osatengera ma calories ndi kukula kwake
Zimakhala zovuta kuchepetsa thupi kapena kukhala ndi thanzi labwino ngati simupereka chidwi ndi kuchuluka kwa chakudya chomwe mumadya - makamaka zodyedwa. Ngati chilichonse chomwe mumayika mbale ndi chakudya chopatsa thanzi, simungathe kuwerengera zopatsa mphamvu, koma onetsetsani kuti mukusunga ma size omwe akutumikirani! Kotala ya mbale yokhazikika iyenera kukhala yodzaza ndi mapuloteni osakhazikika, kotala ina yokhala ndi tirigu, masamba osakhazikika kapena nyemba, ndipo ena onse ndi masamba osakhazikika kapena saladi. Chifukwa chake mumalandira chakudya choyenera malinga ndi zopatsa mphamvu, ndipo simuyenera kuwerengera.
3. Muzidya chakudya chamafuta ambiri
Zakudya zamafuta ochulukirapo zimatha kukweza shuga yanu, makamaka ngati mumawawononga akhungu lawo. Yang'anirani shuga muma makeke, maswiti, zakumwa, kapena zakudya zina za shuga. Ngati mukufuna kudzisinkhira nokha, onetsetsani kuti gawo mulibe zopatsa mphamvu zopitilira 100-150 ndi zosaposa 15-20 g zamafuta, ndipo yesani kuphatikiza "kapepala" kameneka mu chakudya chopatsa thanzi chomwe chili chambiri m'mbali zina zonse. Mwachitsanzo, cookie yaying'ono yokhala ndi kapu yaying'ono ya mkaka wopepuka kapena lalikulu la chokoleti chamdima imatha kudyedwa mukangodya chakudya chamadzulo. Ndipo musaiwale kuchuluka kwa mbewu, nyemba, komanso masamba ndi zipatso.
4. Pewani zakudya zamafuta ambiri.
Kodi mbatata (mbatata wokoma), broccoli, mapeyala, oatmeal ndi nyemba zakuda zimagwirizana bwanji? Zonsezi zimayimira gulu lazakudya zambiri zokhala ndi CHIKWANGWANI ndipo ziyenera kuphatikizidwa muzakudya kuti zikhale ndi shuga, magazi ndi matumbo athanzi. Mwa kukonda zakudya zopakidwa ndi zotsika pang'ono, monga mbatata yophika kapena pasitala wopangidwa ndi ufa woyera, mukupatsa thupi lanu zakudya zabwino. M'malo mwazosankha zoterezi, sankhani zakudya zomwe zimakhala ndi magalamu atatu a foda pakudya ndikuyika zakudya zanu m'njira yoti muzitha kudya 25-30 g ya fiber tsiku lililonse.
5. Iwalani za bwino
Mwakuyang'ana pa chinthu chimodzi, mmalo mophatikiza mitundu yosiyanasiyana yazogulitsa, mumakhala pachiwopsezo kuti shuga yanu ikhale yambiri kapena yotsika kwambiri. Popita nthawi, izi zitha kusokoneza mtima wanu komanso zimabweretsa zovuta zina. Chakudya chopatsa thanzi chimakhala ndi zopezeka m'magulu osiyanasiyana ndipo chimaphatikizanso ma protein ndi mapuloteni. Ndikofunikanso momwe mungayang'anire mulingo woyenera m'zakudya, ndikofunikira kuyang'anira kuphatikiza zomwe mumadya ndi mankhwala omwe mumamwa komanso zolimbitsa thupi zomwe mumachita. Kambiranani izi zofunikira m'moyo wanu ndi othandizira azaumoyo.
