Zakudya Zofewa za Kupweteka M'mimba - Kodi n'chiyani? Tiyeni tipeze!

Inunso nthawi zina mumakhala ndi ululu m'mimba, kapena mwina mutachitidwa opaleshoni, ndipo dokotala wakuuzani kuti 'mudye chakudya chopepuka kwa masiku ochepa'? Kenako mungadzifunse kuti, 'Kodi chakudya chopepukachi ndi chiyani kwenikweni? Mumachita bwanji izi?' Ndicho chimene tikambirana lero. Kudziwa izi bwino kudzakuthandizani kwambiri.

Kodi chakudya chofewa ichi ndi chiyani?

Mwachidule, chakudya chofewa ndi chakudya chomwe chimatafuna mosavuta, chofewa, komanso chopanda ulusi wambiri ndipo chimagayidwa mwachangu . Nthawi zina timatcha izi kuti chakudya chofewa cha m'mimba (GI) . Mtundu uwu wa chakudya nthawi zambiri umalimbikitsidwa mutachita opaleshoni, mukakhala ndi vuto la m'mimba, kapena mukangofuna kupumula matumbo anu. Taganizirani izi, matumbo athu ali ngati makina. Nthawi zina amafunika kupuma, china chake chogwirira ntchito, eti? Izi ndi zomwezo.

Mukamatsatira zakudya zimenezi, muyenera kudya zakudya 'zosavuta kugaya' ndipo pewani zakudya 'zovuta kugaya' . Monga momwe timangoyika mafuta abwino m'galimoto, tiyeneranso kudyetsa mimba zathu chakudya choyenera komanso choyenera panthawi yoyenera.

Ndikofunikira kupitiriza kudya motere mpaka dokotala wanu kapena katswiri wa zakudya atakuuzani. Izi zingatenge milungu iwiri kapena itatu, kapena mpaka chilakolako chanu chibwererenso ndipo matumbo anu abwererenso mwakale. Ngati zikukuvutani kudya kunyumba, onetsetsani kuti mwalankhula ndi dokotala wanu kapena katswiri wa zakudya. Adzakuthandizani.

Kungoti winawake wanena kuti si zakudya zonse zomwe zili zabwino kwa inu, sizikutanthauza kuti zili bwino kwa inu. Ngati mukumva kutupa kapena muli ndi vuto la m'mimba mutadya chakudya china, siyani kudya chakudyacho kwa masiku angapo kenako yesaninso. Thupi la aliyense ndi losiyana, kotero muyenera kupeza chomwe chikukuyenderani bwino.

Musaiwale kuwerenga mosamala zilembo za zakudya zomwe mumagula m'sitolo . Chomwe muyenera kuyang'ana ndi kusankha zakudya zomwe zili ndi ulusi wochepera magalamu awiri pa kutumikira kulikonse. Chifukwa nthawi ino tikuyang'ana zakudya zomwe zili ndi ulusi wochepa.

Pokhapokha ngati katswiri wanu wa zakudya kapena dokotala wakupatsani malangizo osiyana, mutha kusankha zakudya zopepuka motere. Kumbukirani, ngati simukumva bwino mutadya chakudya china, siyani kudya kwa milungu ingapo kenako yesaninso pambuyo pake.

Kodi ndi chiyani china chomwe tiyenera kusamala nacho tikamatsatira zakudya zofewa izi?

Chabwino, tsopano tiyeni tiwone mfundo zina zofunika kuti mutsatire zakudya izi molondola. Ngati mutsatira izi molondola, zakudya izi zidzakuthandizani kwambiri kuchira msanga.

• Tafunani chakudya chanu bwino: Ichi ndi chimodzi mwa zinthu zofunika kwambiri. Tafunani chakudya chilichonse chomwe mwadya mpaka chikhale chofanana ndi mbatata yosenda.Inde. Musameze chakudyacho mukangochiika mkamwa mwanu. Mukachita kutafuna kwambiri chakudyacho, thupi lanu limakhala losavuta kuchigaya. Monga momwe timatafunira mpunga wokwanira bwino, umamveka wopepuka m'mimba mwathu. Izi zimachepetsa kwambiri mtolo wa m'mimba mwathu.
• Idyani kangapo patsiku: N'kosavuta kudya zakudya zazing'ono kanayi kapena zisanu ndi chimodzi patsiku kusiyana ndi kudya zakudya zazikulu katatu nthawi imodzi. Pitirizani kudya zakudya zazing'ono maola angapo tsiku lonse. Izi zithandiza kuti m'mimba mwanu musakhute kwambiri ndipo zingathandize kuti kugaya chakudya kukhale kosavuta.
• Imwani madzi ambiri: Muyenera kumwa magalasi osachepera 8 a madzi patsiku. Izi zikuphatikizapo zakudya zamadzimadzi monga pudding, ayisikilimu, sherbet, ayisikilimu (monga Popsicles®), supu, jelly, ndi yogurt. Si bwino kulola madzi kukhala m'thupi lanu, makamaka pamene mukuchira.
• Dziwani zofooka za zakudya: Popeza zakudyazi zimaletsa zakudya zina (makamaka ndiwo zamasamba, zipatso, ndi nyemba zomwe zimavuta kugaya), mungakhale mukusowa zakudya zina zomwe thupi lanu limafunikira. Ngati mulangizidwa kuti mudye motere kwa milungu yoposa 2-3 , mungafunike kumwa multivitamin . Komabe, muyenera kulankhula ndi dokotala wanu musanamwe vitamini kapena mchere wowonjezera. Iwo ndi omwe adzakuuzeni zomwe mukufuna komanso kuchuluka kwake. Si bwino kumwa mavitamini mosaganizira.
• Momwe mungabwezeretsere ulusi: Zizindikiro zanu zikayamba kuchira, muyenera kuyamba pang'onopang'ono kuwonjezera zakudya zambiri zokhala ndi ulusi muzakudya zanu . Ulusi ndi gawo lofunika kwambiri pazakudya zoyenera. Ulusi ndi wofunikira pakugwira ntchito kwa matumbo komanso kupewa kudzimbidwa. Musawonjezere zambiri nthawi imodzi. Yesani kuwonjezera chakudya chatsopano (monga ndiwo zamasamba kapena zipatso zokhala ndi ulusi wambiri) masiku awiri kapena atatu aliwonse kuti muwone ngati chikukuvutitsani m'mimba, kukudzazani, kapena kusintha matumbo anu.
• Idyani zakudya zosiyanasiyana: Kudya zakudya zosiyanasiyana n'kofunika kwambiri kuti mukhale ndi thanzi labwino. M'malo modya chinthu chomwecho tsiku lililonse, yesani kudya zakudya zosiyanasiyana momwe mungathere (mkati mwa zakudya zochepazi). Mwanjira imeneyi, mudzapeza pafupifupi zakudya zonse zomwe thupi lanu limafunikira.

Chofunika kwambiri ndikuchita zonsezi motsogozedwa ndi dokotala wanu kapena katswiri wa zakudya. Iwo ndi omwe amadziwa zomwe zili bwino pa vuto lanu. Ngati muli ndi mafunso, musazengereze kuwafunsa.

Chabwino, tiyeni tiwone momwe tingakonzekerere chakudya cha tsiku limodzi. Izi zapangidwa kuti zikhale zosavuta kuzigaya komanso zoyenera milungu iwiri kapena itatu yoyambirira mutachita opaleshoni. Koma ichi ndi chitsanzo chabe, mutha kusintha malinga ndi zomwe mumakonda, zomwe mumakonda, komanso zomwe muli nazo kunyumba.

Tiyeni tiwone momwe menyu yachitsanzo imaonekera.

Nayi njira yodyera ya tsikulo yomwe mungapezere lingaliro lake. Izi ndi zopepuka komanso zosavuta kugayidwa.

Chakudya cham'mawa

Njira 1:

• Omelet yokhala ndi tchizi.
• Croissant kapena muffin wa Chingerezi.
• Masipuni awiri a tiyi wa mphesa.
• Galasi la mkaka (2% mafuta) (pafupifupi ma ounces 8).

Njira yachiwiri:

• 3/4 chikho cha vanila Greek yogurt.
• Nthochi (yokhwima bwino).
• Chidutswa cha mkate woyera chopaka batala kapena batala wa mtedza.
• Kapu ya tiyi (yotentha kapena yozizira, yokhala ndi shuga wochepa).

Chakudya chamasana

Njira 1:

• Nkhuku yokazinga (pafupifupi ma ounces 4) ndi parsley wodulidwa bwino.
• 1/2 chikho cha mbatata yosenda, yophikidwa bwino, ndi yosenda, yokhala ndi soseji yofiirira yosalala.
• 1/2 chikho cha nyemba zobiriwira zophikidwa m'zitini.
• 1/2 chikho cha applesauce.
• Biscuit yokhala ndi chokoleti.
• Kapu ya mandimu.

Njira yachiwiri:

• Sangweji ya Turkey ndi Swiss cheese yopangidwa ndi zidutswa ziwiri za buledi wopanda mbewu, yokhala ndi mayonesi pang'ono ndi mpiru kuti mulawe.
• 1/2 chikho cha applesauce.
• Paketi yaying'ono ya tchipisi ta mbatata zophikidwa, pafupifupi magalamu 20-30.
• Kapu ya mandimu.

Chakudya Chamadzulo

• Chidutswa cha tchizi cha mozzarella.
• Ma cracker anayi kapena asanu ndi limodzi a mchere, kapena paketi ya ma pretzels akuluakulu.
• Galasi la madzi.

Chakudya chamadzulo

• Chakudya cha pasitala cha penne chokhala ndi msuzi wa nyama. Ngati mukufuna, thirani tchizi cha Parmesan pamwamba ndikuwonjezera mafuta a azitona pang'ono kapena batala.
• Chidutswa cha mkate wa ku Italy wopanda mbewu.
• Kapu ya kaloti wophikidwa bwino.
• 1/2 chikho cha ayisikilimu wa vanila.
• Kapu ya tiyi wozizira.

Chakudya Chamadzulo

• 1/2 chikho cha tchizi cha kanyumba, pudding, kapena jelly.
• 1/2 chikho cha mapichesi am'chitini.
• Galasi la madzi.

Tsopano mwina mwadziwa bwino tanthauzo la zakudya zofewa komanso momwe mungakonzekerere. Kumbukirani, ichi ndi chitsanzo chabe. Mutha kulankhula ndi dokotala wanu kapena katswiri wa zakudya kuti akupatseni mndandanda wa zakudya zomwe zili zoyenera kwa inu. Angakuuzeni kuti muwonjezere kapena kuchotsa zakudya zina kuwonjezera pa izi.

Ndiye, uthenga wotani wochokera m'nkhaniyi womwe ukupita kunyumba?

Ndi zophweka kwambiri. Ngati dokotala akukuuzani kuti mudye zakudya zofewa , akukuuzani kuti mupumule pang'ono m'mimba mwanu ndi m'mimba mwanu, kuti ziwathandize kugwira ntchito mosavuta. Izi sizinthu zoti muziopa, koma ndi chinthu chomwe mukuchita kuti muchiritse msanga.

• Chofunika kukumbukira ndi kutafuna chakudya chanu bwino ndikudya pang'onopang'ono. Chitani izi chizolowezi.
• Kudya zakudya zochepa kangapo patsiku kuli bwino kuposa kudya chakudya chachikulu chimodzi nthawi imodzi. N'kosavuta kudya m'mimba.
• Imwani madzi ambiri. Musalole kuti thupi lanu liume.
• Pewani zakudya zomwe zimakupangitsani kumva kuti simukusangalala kwa kanthawi. Sizinthu zonse zomwe zili zoyenera kwa aliyense.
• Dziwani kuchuluka kwa ulusi m'zakudya zomwe zapakidwa m'mabokosi. Werengani chizindikirocho.
• Musamwe zinthu monga mavitamini popanda upangiri wa dokotala. Zingayambitse mavuto ena.
• Mukayamba kumva bwino, yambani kuwonjezera ulusi wambiri muzakudya zanu. Lankhulani ndi dokotala wanu za izi.

Chofunika kwambiri ndikutsatira malangizo a dokotala wanu kapena katswiri wa zakudya moyenera. Iwo ndi omwe angakutsogolereni m'njira yoyenera pa vuto lanu. Chifukwa chake, palibe chodetsa nkhawa nacho. Izi ndi za kanthawi kochepa chabe. Ngati muchita bwino, mudzachira mwachangu ndikudyanso zakudya zomwe mumakonda! Ndikukufunirani kuti muchire mwachangu!

Zakudya Zopepuka , Zakudya Zofewa, Zakudya za m'mimba, Chakudya cha m'mimba wopweteka, Chakudya chosavuta kugaya, Zakudya za pambuyo pa opaleshoni, Zakudya Zopatsa Thanzi