Tonsefe nthawi zambiri timakumana ndi malingaliro ofala akuti zakudya zambiri zopakidwa m'matumba komanso zokonzekera pang'ono sizikhudza thanzi lathu m'njira yabwino. Koma mu unyinji wa zinthu theka-yomaliza pali kuchotserapo! Kukonzekera mbale iliyonse kuchokera ku nyemba kumatenga nthawi yambiri. Kulowetsedwa kumodzi ndikoyenera! Nyemba zamzitini zimakhala ndi fiber ndi mapuloteni ofanana ndi nyemba zouma. Komabe, safuna kuphika kowonjezera. Pogula nyemba zamzitini, tcherani khutu ku mndandanda wa zosakaniza ndikugula mankhwala ndi mndandanda waufupi kwambiri wa zotetezera. Musanadye, nyemba zamzitini ziyenera kutsukidwa m'madzi oyenda. Chosavuta ichi chidzachotsa mchere wochuluka - mpaka 40%, kukhala yeniyeni. Zamasamba zozizira zimakhala zopatsa thanzi ngati masamba atsopano. Kuphatikiza apo, amatsukidwa kale, amadulidwa ndikukonzekera mokwanira kuti aphike. Koma akamasungidwa nthawi yayitali, m'pamenenso amakhala ndi mavitamini ndi mchere wambiri. Chifukwa chake, masamba owuma akulimbikitsidwa kuti asungidwe osapitilira mwezi umodzi. Kuonjezera apo, ndi bwino kutentha masamba oundana, monga mavitamini ena osungunuka m'madzi amawonongeka panthawi yophika. Zipatso zozizira nthawi zina zimakhala zothandiza kwambiri polimbana ndi dzinja-kasupe beriberi! Zipatso zimatha kuwonjezeredwa kumbewu zosiyanasiyana, zomwe zimagwiritsidwa ntchito popanga yogurt, sauces ndi zakumwa. Pogula mipiringidzo ya muesli, chisamaliro chapadera chiyenera kutengedwa. Sikuti mipiringidzo yonse ya muesli ndi yathanzi. Werengani mosamala zomwe zili pamalembawo ndikugula zosankha popanda zowonjezera zosafunikira. Osapusitsidwa ndi malonda! Ndi bwino kwambiri pamene madeti amagwiritsidwa ntchito m'malo mwa shuga m'mabala. Koma zabwino zosinthira shuga ndi fructose ndizokayikitsa. Pankhani ya zopatsa mphamvu, mipiringidzo yotere siyikhala yotsika kuposa mipiringidzo yokhala ndi shuga. Nthawi zambiri mipiringidzo ya muesli yomwe tikuyang'ana imagulitsidwa mu dipatimenti yazakudya zamasewera kapena mu Natural Products. Kumbukirani kuti ngakhale mipiringidzo ya muesli ndi yathanzi chifukwa cha kuchuluka kwa mbewu zonse komanso ulusi wautali wazakudya, zimakhalabe zopatsa mphamvu kwambiri. Ndi bwino kugawa bar yotere muzakudya ziwiri kapena kuchitira mnzanu. Mbewu zowuma ndi mtundu wa lotale. Nthawi zonse zimakhala zotheka kutenga ngolo ndi ngolo yaing'ono ya shuga monga chowonjezera cha fiber ndi mavitamini. Yesani kusankha phala "loyenera". Mukamagula phala louma, yang'anani mitundu yomwe gawo limodzi limakhala ndi shuga wosapitirira 5 magalamu. Ngati mungafune, mutha kugula phala lopanda shuga nthawi zonse ndikuwonjezera phala la shuga ku kukoma kwanu. Yogurt ndi mankhwala omwe amagwiritsidwa ntchito kwambiri mkaka wotupitsa. Ambiri opanga yogurt amanena kuti mankhwala awo ndi "achilengedwe", opanda mitundu yopangira ndi zokometsera, ndipo ali ndi lactobacilli yamoyo. Kukhulupirira kapena kusakhulupirira zili ndi inu. Mulimonsemo, phunzirani mosamala zolembazo: wowuma, zotetezera ndi shuga sizikhala mu yogurt. Moyo wa alumali wa yogurt umayankhulanso kwambiri - mankhwala achilengedwe sangathe kusungidwa kwa milungu yoposa iwiri.
2022-11-11