Mwina mukudziwa kufunika kwa ulusi pa thanzi lanu. Koma kodi mukupezadi ulusi woyenera womwe mukufuna tsiku lililonse? Zoona zake n'zakuti, ambiri a ife sitipeza ulusi wokwanira tsiku lililonse. Vuto lalikulu ndi ili, makamaka ndi momwe timadyera masiku ano. Chifukwa chake, lero tikambirana za ulusi, chifukwa chake ndi wofunikira m'matupi athu, komanso momwe tingawonjezere ulusi muzakudya zathu.
Pa avareji, malinga ndi malangizo a zachipatala, mkazi amafunikira pafupifupi magalamu 25 a ulusi patsiku . Mwamuna amafunikira pafupifupi magalamu 38 patsiku . Koma ambiri a ife timadya magalamu 15 okha patsiku. Choncho kutseka kusiyana kumeneku ndikofunikira kwambiri pa thanzi lathu.
Kodi ndingadzaze bwanji mpata uwu wa ulusi?
Njira yabwino komanso yosavuta yothetsera vutoli ndikuphatikiza zakudya zambiri zochokera ku zomera, zomwe zikutanthauza ndiwo zamasamba, zipatso, nyemba, tirigu wonse, ndi mtedza, muzakudya zathu. Zakudya zimenezi mwachibadwa zimakhala ndi ulusi wambiri, komanso michere ina yambiri yomwe matupi athu amafunikira.
Mwachidule, ndiwo zamasamba ndi zipatso zokongola kwambiri zomwe mumadzaza mbale yanu, zimakhala ndi ulusi wambiri.
Komanso, mutha kusintha kwambiri mwa kuchepetsa kudya tirigu woyengedwa bwino, monga buledi woyera, ufa woyera, mpunga woyera, ndi pasitala woyera , ndipo m'malo mwake muwonjezere tirigu wonse (monga tirigu wonse, ufa wa atta, ndi mpunga wofiirira) muzakudya zanu. Nthawi zonse ndi bwino kupeza ulusi wochokera muzakudya zachilengedwe. Chifukwa chake mumapezanso michere ina yomwe thupi lanu limafunikira pamodzi ndi ulusi.
Pali mitundu iwiri ikuluikulu ya ulusi!
Chakudya chilichonse chochokera ku zomera chomwe timadya chimakhala ndi ulusi pang'ono. Ulusi uwu ukhoza kugawidwa m'magulu awiri akuluakulu. Ndiko kuti, ulusi wosungunuka ndi ulusi wosasungunuka. Zonsezi ndi zofunika kwambiri pa thupi lathu. Tiyeni tiwone kusiyana pakati pa izi ziwiri.
| Mtundu wa ulusi | Ubwino wa thanzi | Zakudya zomwe zili ndi zinthu zambiri |
|---|---|---|
| Ulusi Wosungunuka Imasungunuka m'madzi ndipo imakhala ngati gel. |
| Ma Oats, barele, nyemba (nyemba, nsawawa, nyemba zobiriwira), maapulo, mapeyala, sitiroberi, mabuluberi, mtedza ndi mbewu. |
| Ulusi Wosasungunuka Imadutsa m'matumbo popanda kusungunuka m'madzi. | Mbewu zonse (mpunga wofiirira, barele), mtedza, mbewu, kaloti, nkhaka, kabichi, ndiwo zamasamba zobiriwira monga sipinachi, ndi tomato. |
Ubwino wina wa ulusi
- Zimathandiza kuchepetsa thupi: Kudya zakudya zokhala ndi ulusi wambiri kumakupangitsani kumva kukhuta mwachangu. Popeza zakudyazi zimatenga nthawi yayitali kuti zigayidwe, mumaletsanso kudya kwambiri.
- Kuchepetsa chiopsezo cha khansa : Kafukufuku wina wasonyeza kuti kudya zakudya zokhala ndi ulusi wambiri kungachepetse chiopsezo cha mitundu ina ya khansa , monga khansa ya m'matumbo.
Ndi zakudya ziti zomwe zili ndi ulusi wambiri?
Chabwino, tsopano tiyeni tiwone zakudya zomwe zili ndi ulusi wambiri. Mndandandawu udzakuthandizani kukonzekera chakudya chanu.
| Gulu la chakudya | Zitsanzo zokhala ndi ulusi wambiri |
|---|---|
| Mtedza wosweka | Nyemba, nandolo, nandolo, nyemba zobiriwira, soya |
| Mbewu Zonse | Mpunga wa bulauni, buckwheat, barele, oats, ufa wa atta, popcorn |
| Ndiwo zamasamba | Brokoli, sipinachi, kabichi, zilazi, okra, kaloti, mbatata, mbatata (zokhala ndi khungu), nyemba, letesi |
| Zipatso | Rasipiberi, mabulosi akuda, mapeyala, sitiroberi, malalanje, nthochi, mango, maapulo |
| Mtedza ndi mbewu | Maamondi, walnuts, mbewu za chia, mbewu za fulakesi |
Njira 7 zosavuta zowonjezera ulusi muzakudya zanu
Tsopano mwina mukuganiza kuti, “Chabwino, zonsezi ndi zabwino, koma ndingawonjezere bwanji izi muzakudya zanga za tsiku ndi tsiku?” Nazi njira zosavuta zochitira izi.
1. Yambani tsiku lanu ndi ulusi: Idyani chakudya chopangidwa ndi tirigu wonse pa chakudya cham'mawa. Mwachitsanzo, mutha kudya oats, buckwheat phala, kapena roti yopangidwa ndi ufa wa atta.
2. Werengani zilembo: Mukagula chakudya m'sitolo, werengani zilembozo. Sankhani chakudya chomwe chili ndi ulusi wokwana magalamu 3-5 pa kutumikira kulikonse.
3. Sinthani mtundu wa buledi: Mukamapanga masangweji, gwiritsani ntchito buledi wa tirigu wonse m'malo mwa buledi woyera wamba.
4. Idyani zipatso zonse m'malo mwa madzi a zipatso: Chipatso chonse chimakhala ndi ulusi wambiri kuposa galasi la madzi a zipatso.
5. Onjezani mtedza: Onjezani nyemba, nandolo, kapena nandolo ku gravies, supu, masaladi, ndi ma smoothies anu. Khalani ndi chizolowezi chodya chakudya chopangidwa ndi mtedza m'malo mwa nyama osachepera kamodzi pa sabata.
6. Fufuzani zakudya zatsopano: Yesani zakudya zaku India ndi Middle East zomwe zimagwiritsa ntchito tirigu ndi mtedza wonse ngati chakudya chofunikira.
7. Zakudya Zopatsa Thanzi: Mukayamba kumva njala pang'ono masana, m'malo modya biscuit, khalani ndi chizolowezi chodya karoti, nkhaka, kapena amondi.
Chofunika kwambiri: Muyenera kuwonjezera ulusi muzakudya zanu pang'onopang'ono . Kudya ulusi wambiri nthawi imodzi kungayambitse kuvutika m'mimba ndi kutupa . Komanso, musaiwale kumwa madzi ambiri mukadya ulusi wambiri. Umu ndi momwe ulusi umagwirira ntchito m'thupi.
Ngati muli ndi mafunso ena okhudza izi, kapena mukufuna kudziwa mtundu wa zakudya zomwe zili bwino pa thanzi lanu, ndi bwino kulankhula ndi dokotala wanu.
Uthenga Wopita Nawo Kunyumba
- Ulusi ndi michere yofunika kwambiri pa moyo wathanzi, makamaka pa thanzi la m'mimba komanso kuchepetsa kulemera.
- Mkazi amafunika pafupifupi magalamu 25 a ulusi patsiku ndipo mwamuna amafunika pafupifupi magalamu 38.
- Thupi lathu limafuna ulusi wosungunuka komanso wosasungunuka.
- M'malo mwa zakudya zokonzedwa bwino monga buledi woyera ndi mpunga woyera, sinthani ku zakudya zachilengedwe monga tirigu wonse, ndiwo zamasamba, zipatso, ndi mtedza.
- Pang'onopang'ono onjezani ulusi muzakudya zanu. Ndipo musaiwale kumwa madzi ambiri tsiku lonse.
- Ngati muli ndi nkhawa iliyonse yokhudza zakudya zanu, funsani dokotala wanu.
Ulusi, Zakudya, Kudya Moyenera, Kuchepetsa Thupi, Kudzimbidwa, Matenda a Shuga, Matenda a Mtima, Tirigu Wonse
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