Zvokudya zvakashata zvakashata. O chokwadi, vanogona kutungamirira kukurasikirwa kweropa kana iwe uchivatevera sezvazvakagadzirwa. Asi izvi hazvirevi kuti kudya kwose kunokodzera kudya kunofadza, asi zvinoreva kuti unofanira kushandura kudya kwaunoita kuti ukwanise mitemo yezvokudya.
Mitemo yakaoma kutevera kwenguva refu, saka vanhu vazhinji vanosiya. Kuremera kwavanoshanda zvakaoma kurasikirwa kunodzoka, uye vanowana kudya kwekutsva, kurasikirwa uremu zvakare, uye vanopedzisira vaine kurasikirwa kwegorosi.
Izvozvo zvekuti yo-yo kudya zvinogona kana kuti hazvisi zvakaipa kune utano hwako. Pachinhu chiduku, zvinogumbura uye zvinonyadzisa.
Saka sei uchinetseka? Rega fad kudya. Uye, panzvimbo yekuzvidya mwoyo pamusoro pegirazi uye nguvo yako yakakura, funga nezvehutano hwako.
Kunze kwekuti, kuva nehutano hazvirevi kuti unofanirwa kunge uri wekukura 2 kana chiyero 0. Zvinoreva kunzwa zvakanaka mumuviri uye mupfungwa. Zvinoreva kuva nesimba uye kufara zuva rimwe nerimwe. Hazvisi zvakaoma kutungamirira mararamiro ane hutano, kunzwa hukuru, uye vachiri nekanzvimbo yechiitiko chekare. Regai ndikuratidzei sei.
1. Ziva Zvakanaka Zvokudya Zvokudya
Danho rokutanga nderokuziva kuti zvii zvakakunakira iwe. Zviri nyore nyore, chaizvoizvo - pedyo kwezvokudya ndezvayo zvepanyama, zviri nani kwauri.
Muchero uye michero zvakakura uye zvichagutsa chido chemasipi pasina kuwedzera shuga. Vashandire muhombodo ine dab yekukwapwa kwemukrisiti chaiyo kana kutenga bhiza rakanaka uye uite michero smoothies .
Iyo yose mishonga miriwo ine mavitamini akawanda nemaminerari, saka idya zvakawanda zvinotapira, maaramondi nemashizha emuchero. Shandisai - kana kuti muzvidye zvakasvibirira-kuchengetedza zvakanyanya kunaka kwekudya . Iva nehanya nechesey uye yakasviba sauces, inogona kuva yakakwirira mumakori uye mafuta asina kunaka kwauri.
Pasika yose kana zviyo zvakabikwa zviri nani pane izvo zvakaitwa nehupfu hwakatsetseka hwakachena.
Dzivisa mikoro chena uye neodles nokuti dzakagadzirwa kubva muupfu hwakanga uine zvakawanda zvehutano hwakabviswa uye huwandu hwakanyanya hwehuwandu hunokanganisa shuga yako yeropa nokukurumidza sekushuga yenguva dzose. Dzivisa sukari yakadyiwa uye zvinodyiwa pamwe chete. Apuro yakanaka kwauri, pie pie zvechokwadi haisi.
Tenga nyama dzakaonda uye usakanganwa hove. Omega-3 fatty acids inowanikwa mumahombekombe ehove yemvura inotonhorera kazhinji anoshayiwa zvokudya zvekuMadokero, saka udye hove kana hove dzegungwa 2 kana katatu pavhiki. Nzira dzokugadzira nayo nyaya zvakare. Hove dzakabikwa uye huku kune hutano kupfuura hwakabikwa, uye nyama yakaonda yakaita senyuchi, bison kana nyama yemhuka inobwinya kune hutano hwakakosha kudarika nyama yakakodzwa yakawanda. Zvokudya zvokudya zvemasikati, mbwa dzinopisa, bhakoni, uye masiji anosanganiswa nezvinetso zvehutano, asi kana uchida nyama idzi, shandisa shanduro dzakanaka dzinotengeswa pane zvekudya zvezvokudya.
Gara kumvura sechinwa chako chikuru, uye usapinda shuga sodas . Kana iwe ukaneta nemvura yakachena, wedzera chidimbu chemuoni kana chika kuti uwedzere kugunzva kwekunaka. Kana kusanganisa jisi yemichero nemvura ine carbonat. Mimwe mishonga yemichero uye yakasvibirira inogona kuwedzera zvakakosha kuhutano hwako. Kunyange ikhofi inogona kukubatsira iwe.
2. Ongorora Upenyu Hwako
Kana ukangodzidza kudya kupi kwakakunakira iwe, unofanirwa kutarisa kudya kwako.
Shanduko haisi nyore, saka kana huzhinji hwezvokudya zvaunodya husina hutano, ungada kushanda nemaitiro ako ezvino uye mararamiro emamiriro ezvinhu, saka haufaniri kuita boka rekuchinja kukuru panguva imwe chete.
Funga nezvemibvunzo iyi, wozoverengerwa pane mazano ekukubatsira kuti uwane utano hwakanaka:
- Unodya here nokuti iwe unofara, wakasuruvara, kana unofara?
- Iwe unonyorera pamberi peTV kunze kwekuti ugozvifunga zvakanyanya here?
- Ndezvokudya zvako zvekudya zvinodyiwa pamba kana mumaresitorendi here?
- Unodya kakawanda sei zvokudya zvinokurumidza?
- Unoda kubika here?
- Iwe unotengesa hoka kakawanda sei?
- Iwe unotsika mangwanani-ngwanani kana kudya kwemazuva, uye wobva wadya zvekudya mushure mezuva here?
- Ndezvipi zvakakura zvikamu zvaunodya?
- Unoshuva sweets?
- Pane zvokudya here zvausingaregi?
3. Zvigadziriswa zveScackers
Kana iwe uchinge uchidya kudya, chengeta zvidyo zvisina kudya semapatata chizi, tortilla chips, ice cream, uye candy kunze kweimba. Tenga utano husina hutano hwakafanana nemichero, miriwo inotapira ine dips kana nuts panzvimbo. Kana iwe zvachose uchinzwa kudiwa kwekurapwa, enda mberi utenge chiduku chiduku chekoti yepamusoro-soro kana chimwe chinhu chakafanana uye uchinakidzwa nacho, usatenga chero chipi zvacho kuti uunze kumba.
Izvozvi mazano anobatsira kune avo vanonakidzwa nekutambira TV paimba. Kana iwe usingadi kurega nibbling paunenge uchitarisa zviratidzo zvako, chengeta pasi-calorie zvokudya zviripo nokuti zviri nyore kudya zvakanyanya paunopindira nemutambo wako unofarira, mutambo webhola, kana kuti kupira kuratidzwa.
4.Pipi dzekudya
Hazvisi nyore kuchengetedza kudya kwakanaka kana iwe uchidya zvakawanda zvekudya paresitorendi - iyo saladi inogona kunge isingafadzi se greasy cheeseburger uye fries. Zvokudya zvinoshumira zvikamu zvakawanda zvezvokudya zvakare, zvakawanda kupfuura zvaunoda.
Kana iwe usingakwanisi kubatisisa kusarudza kwako kunamatira kumabiko emabiko ega, edza kuyananisa - sarudza mucheroti unofarira, uchisanganise nemashizha kana mukombe wekudya, uye tya zvinyorwa zvakakura. Iwe unogonawo kugovera kudya kana kutora hafu yayo kumba. Ding for dessert? Raira sediki shoma sezvinobvira, kana zvichida imwe chete ice cream, panzvimbo pekukura kukuru, kwakanyanya. Ngwarira newaini-yekudya kwemanheru zvakare. Zvimwe unongova negirazi rimwe rewaini nechingwa chako.
Zvokudya zvinokurumidza kudya zvinonyanya kuoma - kana iwe uchidya zvakawanda, iwe unotoziva kuti zvakaoma sei kudya zvakanaka. Dzimwe nzvimbo dzakawedzera saladi uye dzimwe sarudzo dzakanaka, asi haisi iyo nzira yakanaka yekudya. Ramba uchinge wakatsanya kudya zvokudya uchidya zvishoma, usapinda nehukuru hwakakura, uye sarudza nzvimbo dzinopa zvimwe zvokudya zvitsva.
5. Kuvenga Cook?
Nzira yakanakisisa yekuvandudza kudya kwako ndeyekubika zvekudya zvakawanda kumba. Asi kana iwe uchivenga kubika, izvo zvose zvinotapira zvaunounza kumba kubva muchitoro zvinogona kungoora mufiriji yako. Zvichienderana nezvesarudzo yako, unogona kusarudza kutenga zvokudya zvakagadzirirwa kubva kumisika inonyanya kugadzikana, kudya kwakakwana, kana kutobhadharira mumwe munhu wekugadzirira kudya zvinongoda kupisa uye kushandiswa.
Kana iwe uine bhajeti yakawanda, zvichida iwe unogona kuisa nguva imwe chete pakupera kwevhiki kugadzirira kudya uye kuvashambadzira kuti vadzoke zvakare mushure vhiki iyoyo. Kana kuedza kamwe chete pamwedzi kubika. Isa nguva yakakwana yekuita kutenga kwako kwemazuva mashomanana ane chikafu chezvokudya zvine utano uye zvigadzirwa. Ita rondedzero uye unamatire.
Usaenda kunotenga kana iwe uine nzara, uye kana uchinge uri muchitoro, gara kure nemafuta uye zvinoshandiswa zvikafu zvekudya. Tenga mijenya mitsva inoshandiswa uye sarudza nyama dzakakosha uye hove. Gara kure nemhuka yakagadzirwa, zvishandisi zvekudya zvekudya uye usapinda mukana wekudya. Kana iwe usingakwanisi kutengesa nguva dzose, sarudza michero yakaoma uye miriwo panzvimbo pekakani, sezvo vachichengetedza zvakawanda zvezvibereko zvavo.
6. Usarega Zvokudya
Kana iwe ukasvetuka mangwanani-ngwanani , unogona kuwana kuti unorasikirwa nesimba kuburikidza nepakati, naizvozvo panzvimbo pokudya kudya kwekudya chamangwanani zvachose, uchitsemura hafu. Idya chingwa chiduku chamangwanani kare, saii, diki, kushandiswa kweiatmeal kana imwe yogurt. Chikafu chiduku chakafanana nemafuta akaomeswa uye amamondi 10 kusvika ku12 kusvika kumakore. Iyi yekuparadzanisa kudya kwemafuro inguva yakanakisisa sarudzo pane kusvika kwemashuga e-sugary kana mashizha kuitira kuti uzvigadzire iwe pachako.
Kudya uye kudya kwemanheru zvinokoshawo-chokwadi, kudya kwose kunokosha. Kupedza kudya kunogona kuita kuti unzwe sokuti uri kushaya nenzara uye zvinoita kuti uwedzere kudya pakudya kunotevera.
7. Chengetedza Chikamu Kukura
Dumbu harisi iro guru, mumuviri. Iyo isina kusununguka yemunhu inobata anenge makapu maviri ezvokudya asi nokuti dumbu rinotambanudza, rinogona kuchengetedza zvimwe zvokudya kupfuura zvatinoda pane chero kudya.
Shingairira kudya kwenyu pane mahwendefa ega pamusha panzvimbo pemitambo yemhuri patafura - hamungambosviki kwe "masekondi" nenzira iyo. Kumbira "kutora" mudziyo uye utore hafu yeimba yako yekudya kana iwe uchidya muresitorendi. Uye udzivise mabhoti, kunze kwekuti iwe uri kurangwa, ndiyo nzira yaunogonawo kutakudza mapepa 3 kana 4, pamwe newaini!
8. Tame Rao Rako Rino
Dzvora zvido zvako zvemasipi nemichero uye ugare kure neshuga zvinotapira uye zvikafu zvinokwana makorikori ane shuga nemafuta ose. Kana michero nemabriji hazvina kutapira zvakakwana kwauri, uwedzere zvishoma zveshuga kana kuti kwete-nutritive sweetener. Dzivisa ma-sodas uye edza iced mishonga yemishonga kana mvura yechando nearimu kana lime. Kana iwe uchinge usisipo carbonate, wedzera jisi yemichero kumvura yakabhoni, sezvandakambotaura kare.
9. Zvinhu Zvausingaregi
Iwe unonzwa sokuti haugoni kurarama pasina chokoreti yako kana mangwanani ako haagoni kutanga pasina giant donut ne sprinkles? Kana pane zvikafu iwe usingaregi, saka usa-unofara nazvo mune zviduku zvishoma. Ida your latte? Gara nekombe imwe chete yakakura yepamusoro, panzvimbo ye giant 20-ounce cup. Deredza zvimwe zvinoshandiswa kana kuti zvokudya zvinonaka zvausina utano, edza kuvagadzirisa kamwechete pavhiki kana kutsvaga shanduko dzakanaka pane zvekudya zvekudya.
10. Roma haina Kuvakwa Muzuva
Saka haugoni kuchinja kudya kwako kusina kunaka pane husiku - usaora mwoyo, vanhu vakawanda havagone. Tanga kushandisa dzimwe dzedzidziso idzi, kunyange imwe chete panguva. Kuchinja kupi zvako kwaunoita kuchava danho rimwe chete munzira yakarurama.
Sources
IUnited States Dhipatimendi Rezvekurima, SelectMyPlate.gov. "Mazano Okukubatsira Iwe Kudya Zvibereko." http://www.choosemyplate.gov/fruits-tips.
IUnited States Dhipatimendi Rezvekurima Nehutano neHuman Services. " Dietary Guidelines for Americans , 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines/.