Kodi mungasankhe bwanji chakudya ndi zakumwa zopatsa thanzi mukapita kusitolo? (Kugula Zakudya Zopatsa Thanzi) Tiyeni tikambirane izi!

Zakudya zomwe timagula m'sitolo sabata iliyonse, kutanthauza kuti, zinthu zomwe timagula kuti tidye, zimatha kusintha kwambiri thanzi la ana athu. Sikuti izi zokha, komanso zimathandiza kuti ana azikhala ndi maganizo abwino pankhani ya chakudya chopatsa thanzi. Komabe, tikapita kusitolo ndikuona zakudya zokongola komanso zokoma, tikhoza kudzaza ngolo zathu ndi zinthu zopanda thanzi popanda kuzindikira, eti? Chifukwa chake, ndikofunikira kwambiri kusamala pang'ono pankhaniyi.

Kodi tiyenera kulemba mndandanda tisanapite ku sitolo?

Ngati mulemba zinthu zomwe muyenera kugula musanapite kusitolo, mutha kuchepetsa kwambiri kuchuluka kwa zinthu zomwe simukuzifuna . Tangoganizirani momwe zingakhalire zosavuta ngati mutakonzekera chakudya chanu cha sabata yonse ndikulemba zinthu zomwe mukufuna pamndandanda. Kenako mutha kusankha zakudya zopatsa thanzi monga ndiwo zamasamba zatsopano, zipatso, nyama yopanda mafuta ambiri, nkhuku, nsomba, tirigu wonse, ndi mkaka wopanda mafuta ambiri .

Mukamakonzekera chakudya cha banja lanu, ganizirani izi:

• Phatikizani ndiwo zamasamba ndi zipatso pa chakudya chanu cha tsiku ndi tsiku. Khalani ndi chizolowezi chopatsa ana anu.
• Chepetsani kumwa zakumwa zotsekemera monga soda ndi zakumwa za zipatso. Ngakhale madzi a zipatso opangidwa kunyumba ayenera kupangidwa ndi shuga wochepa.
• Mukamaphika, yesani kugwiritsa ntchito mafuta a masamba, monga mafuta a azitona kapena mafuta a canola, m'malo mwa batala, margarine, kapena mafuta anyama .
• Posankha buledi, chimanga, pasitala, ndi mpunga, sankhani buledi wa tirigu wonse m'malo mwa buledi wa tirigu wokonzedwa bwino . Mwachitsanzo, sankhani buledi wa tirigu wonse kapena buledi wa atta m'malo mwa buledi woyera.
• Posankha mkaka ndi zinthu zopangidwa ndi mkaka, sankhani zopanda mafuta kapena zopanda mafuta ambiri .
• Yesani kuwonjezera nsomba zambiri muzakudya zanu, kawiri kapena katatu pa sabata.
• Chepetsani mchere womwe mumawonjezera muzakudya zanu momwe mungathere. M'malo mwake, gwiritsani ntchito zonunkhira zina kuti muwonjezere kukoma.

Kupatula ndiwo zamasamba ndi zipatso, ndi chiyani china chomwe mungawonjezere pamndandandawu?

Chabwino, tsopano ndiwo zamasamba ndi zipatso zili pamndandanda wanu. Ndi zinthu zina ziti zabwino zomwe tingawonjezere? Tiyeni tiwone.

Zakudya zokhala ndi mapuloteni ambiri

Mapuloteni ndi ofunikira kwambiri m'thupi. Sankhani nsomba (zatsopano, zozizira, ndi zam'chitini - makamaka nsomba ya salimoni ndi mackerel), nkhuku yopanda khungu, Turkey, nyama ya ng'ombe yopanda mafuta ambiri ndi nkhumba. Ngati simudya nyama, tofu, nyemba zophikidwa (monga nsawawa, mphodza, nandolo, ndi nyemba zobiriwira), mtedza ndi mbewu, ndi mazira ndi magwero abwino a mapuloteni.

Mbewu ndi Chimanga

Tirigu wathunthuSankhani buledi wa tirigu wonse, ma tortilla, pasitala, ndi chimanga. Komanso, oatmeal, mpunga wofiirira, bulgur/tirigu wosweka, barele, ndi quinoa ndi zosankha zabwino. Izi ndi magwero abwino a ulusi.

Mkaka ndi zinthu zopangidwa ndi mkaka (Mkaka)

Monga tanenera kale, sankhani mkaka wopanda mafuta ambiri kapena wopanda mafuta ambiri, yogati, ndi tchizi . Muthanso kusankha mkaka wothira calcium , monga mkaka wa amondi kapena mkaka wa soya.

Tiyeni tiyende panjira yoyenera ngakhale tikuyenda mu supermarket!

Ngati mukugula zinthu ku supermarket, yambani kugula zinthu zanu m'misewu yakunja momwe mungathere. Apa ndi pomwe zinthu zambiri zopatsa thanzi , monga ndiwo zamasamba, zipatso, mkaka, ndi nyama ndi nsomba zatsopano, nthawi zambiri zimapezeka.

Kenako pitani ku mipata yamkati. Palinso zinthu zofunika monga ndiwo zamasamba zophikidwa m'zitini ndi zozizira, chimanga, ndi zosakaniza za makeke. Komabe, mipata yamkati iyi ndi komwe zakudya ndi zokhwasula-khwasula zosapatsa thanzi zimapezeka nthawi zambiri . Chifukwa chake, ndibwino kupita ku mipata iyi kumapeto kwa kugula kwanu. Ngati n'kotheka, ndi bwino kupewa mipata ya zokhwasula-khwasula komwe mungapeze zinthu monga mabisiketi ndi tchipisi m'mapaketi okongola.

Kodi mungasankhe bwanji ndiwo zamasamba ndi zipatso zabwino kwambiri? Kodi mungabweretse bwanji kunyumba ndikuzisunga?

Nthawi iliyonse ikatheka, sankhani ndiwo zamasamba ndi zipatso zomwe zili mu nyengo . Mwanjira imeneyi, kukoma kumakhala bwino ndipo kuchuluka kumakhala kochepa. Pitani kumsika wa alimi akumaloko kapena shopu yaying'ono yogulitsira zinthu m'mphepete mwa msewu . Mwanjira imeneyi, mutha kugula zinthu zatsopano kuchokera kwa alimi athu. Koma, musagule zambiri zomwe simungathe kugwiritsa ntchito zisanawonongeke, eti?

Njira yabwino yophunzitsira ana za zinthu izi ndikuwatengera ku famu kapena kumunda wa zipatso ndikuwalola kuti atole zipatso zawo . Idzakhala njira yatsopano kwa iwo, ndipo idzawapangitsanso chidwi ndi chakudya.

Chabwino, ngati sitinazisankhe tokha, tingadziwe bwanji ngati ndiwo zamasamba ndi zipatso zomwe timagula kusitolo ndi zatsopano? Kuyambira nyemba mpaka papaya, ndiwo zamasamba ndi zipatso zilizonse zimakhala ndi zizindikiro za kukhwima kwawo komanso kutsitsimuka kwawo.

• Posankha ndiwo zamasamba, sankhani zatsopano komanso zooneka bwino . Ndiwo zamasamba zambiri ziyenera kukhala zolimba mukakhudza. Pewani zomwe zafota, zavulala, kapena zomwe zikuwonetsa zizindikiro za kuwonongeka.
• Posankha zipatso , pewani zilizonse zomwe zili ndi mabala . Koma kumbukirani kuti nthawi zina zomwe zimawoneka bwino kunja sizingakhale bwino mkati.
• Zipatso ndi ndiwo zamasamba zatsopano zikasungidwa bwino , zimatha kusungidwa kwa nthawi yayitali. Ndiwo zamasamba zina zimatha kusungidwa mufiriji kwa masiku angapo. Ndiwo zamasamba monga kabichi ndi kaloti zimatha kusungidwa kwa nthawi yayitali.Sungani mbatata ndi anyezi pamalo ozizira, amdima, komanso opumira mpweya. Yambani ndi zipatso ndi ndiwo zamasamba zomwe zimafota ndi kuwonongeka mwachangu. Sungani zomwe zitha kukhala nthawi yayitali kuti mugwiritse ntchito mtsogolo.

Tiyeni tiphunzirenso za ndiwo zamasamba ndi zipatso zozizira komanso zophikidwa m'zitini.

Zipatso ndi ndiwo zamasamba zatsopano ndi zokoma. Komabe, zipatso ndi ndiwo zamasamba zozizira komanso zophikidwa m'zitini nazonso ndi zosavuta . Zitha kusungidwa kwa nthawi yayitali, ndipo zakudya zawo zimakhala zabwino ngati zatsopano . Anthu ambiri amaganiza kuti zipatso zophikidwa m'zitini ndi zophikidwa si zabwino, koma sizili choncho ngati musankha bwino.

Chofunika kwambiri ndi kusankha zinthu zopanda msuzi ndi shuga wowonjezera . Ngati mukugula zipatso zam'chitini, yang'anani chizindikirocho kuti musankhe zomwe zapakidwa mu madzi m'malo mwa shuga .

Kumbukirani: Monga momwe simungagulire chipatso chophwanyika, musagule phukusi la ndiwo zamasamba zozizira ngati lang'ambika, bokosilo lili lonyowa, kapena phukusi lake lang'ambika. Mukamagula zinthu zam'chitini, musagule chitini chomwe chili ndi chopindika chachikulu, chikuwoneka chotupa, kapena chotuluka madzi .

Muyeneranso kupereka mpata woti mudye pang'ono, eti?

Mukamayesetsa kuti aliyense m'banja mwanu adye zakudya zopatsa thanzi , mungaganize kuti muyenera kuletsa maswiti ndi zokhwasula-khwasula zonse nthawi imodzi. Komabe, kusiya maswiti ndi zokhwasula-khwasula zomwe ana anu amakonda kungabweretse mavuto . Ngati ana anu akuganiza kuti, "O, sitiwalola kudya izi," angayesedwe kulowa mu zakudya zoletsedwa akamapita panja.

Choncho, ndikofunikira kukhala ndi malire, osati kuyika malamulo okhwima kapena kuwalola kudya chilichonse chomwe akufuna . Pewani kunena zinthu monga 'chakudya choipa' ndi 'chakudya chabwino' momwe mungathere. M'malo mwake, lolani mwana wanu asankhe chakudya chokoma nthawi ndi nthawi, kaya kusitolo kapena kunyumba . Mwachitsanzo, mwana amene amakonda tchipisi angasankhe thumba la tchipisi lopanda mafuta ambiri ndi botolo la salsa kuchokera kusitolo. Akafika kunyumba, angasangalale ndi mbale ziwiri zazing'ono zokhala ndi tchipisi ndi salsa!

Kotero, tiyeni tikumbukire zomwe tinakambirana, sichoncho?

Mwachidule, kusamala pang'ono mukamagula zinthu kungakuthandizeni kwambiri inu ndi banja lanu kukhala ndi thanzi labwino .

• Lembani mndandanda musanapite kukagula zinthu. Izi zidzakuthandizani kupewa kugula zinthu zosafunikira.
• Ikani patsogolo zinthu monga ndiwo zamasamba zatsopano, zipatso, tirigu wonse, nyama yopanda mafuta ambiri, ndi mkaka wopanda mafuta ambiri .
• Ku supermarket, yang'anani kaye mashelufu akunja, kenako pitani ku ena. Khalani kutali ndi malo osungiramo zakudya zokhwasula-khwasula momwe mungathere.
• Posankha ndiwo zamasamba ndi zipatsoYang'anani ngati zili zatsopano ndipo zisungeni bwino.
• Ngati mugula zakudya zozizira kapena zam'chitini, sankhani zomwe zilibe shuga kapena sosi zowonjezera.
• Lolani kuti mudye pang'ono nthawi ndi nthawi. Musamayendeyende mukuletsa chilichonse.

Chofunika kwambiri ndikulankhula ndi ana anu za zinthu izi ndikuwalimbikitsa kusankha zinthu izi. Kenako adzazolowera kudya zakudya zabwino ali aang'ono! Ndikufunirani nonse thanzi labwino!

Chakudya chopatsa thanzi, kugula zinthu m'masitolo, chakudya chopatsa thanzi, zakudya za ana, moyo wathanzi, mndandanda wa zakudya, ndiwo zamasamba ndi zipatso zatsopano