Zamkatimu
Valani diresi yothina kapena suti
Ngati muvala chovala cholimba polemekeza holide, muli ndi mwayi weniweni wopewa kususuka. Mukangomeza kuluma kowonjezera, chovalacho chidzakhala cholimba kwambiri, ndipo thalauza lidzayamba kufinya mosalekeza. Palinso njira ina yododometsa: pa phwando, tengani galasi ndi chakumwa mu "dzanja lalikulu" (dzanja lamanja - kumanja, kumanzere - kumanzere). Izi zimapangitsa kuti zikhale zovuta "kulankhulana" ndi chakudya - zimakhala zovuta kwambiri kuti mutenge zokhwasula-khwasula ndi dzanja lanu lamanzere.
Tafuna chingamu
Malangizowa ndi abwino makamaka kwa iwo omwe amaphika kwambiri patchuthi. "", - kuganizira Katswiri wazakudya zaku America Katie Nonas… Kupewa chiyeso choika chinachake mkamwa mwanu mulibe njala, tafunani chingamu wopanda shuga.
Khalani wonyozeka
Khalani osankha kwambiri pazakudya patchuthi. Mwina si nthawi zonse wamakhalidwe pa tebulo wamba, koma kwambiri. "" - zimatitsimikizira Melinda Johnson, wolankhulira American Dietetic Association… Yang'anirani mosamala firiji yanu ndi makabati a chakudya. Chotsani kwa iwo chirichonse chimene mulibe chikondi chochuluka. Chitanipo kanthu, zonse zikhala bwino. Kukonzanso koteroko kudzakuthandizani kuti muzisangalala ndi zakudya zomwe mumakonda patchuthi, kusangalala ndi kuluma kulikonse. Ndipo musadandaule ndi mawonekedwe anu. Chowonadi ndi chakuti timapeza mapaundi owonjezera pa maholide osati chifukwa chakuti timadya kwambiri, koma chifukwa timadya chirichonse.
Idyani bwino pa tsiku la tchuthi.
Ena, poganizira za tchuthi chomwe chikubwera ndi tebulo lochuluka, amadzikana chakudya cham'mawa ndi chamasana, akukhulupirira kuti mwanjira imeneyi amachepetsa kuchuluka kwa ma calories omwe amadyedwa. M’chenicheni, zosiyana ndi zowona: pamene mubwera ndi njala kudzacheza kapena kumalo odyera, mumadya kwambiri kuposa masiku onse. Choncho, yambani tchuthi ndi chakudya cham'mawa cham'mawa, pitirizani ndi chakudya chamasana, ndikukhala ndi saladi yopepuka patangotsala nthawi yochepa kuti phwando liyambe.
Timadya pa ndandanda
Ndi bwino kuyamba chikondwerero madzulo ndi kapu ya madzi amchere abwino kapena madzi ndi madzi owonjezera. Kenako yimani kaye, ndikuyamba kudya patatha pafupifupi theka la ola. "", - akuti wotchuka ku USA katswiri wa zakudya Tolmadge.
Onjezani masewera ndi zosangalatsa
American katswiri wa zakudya Cynthia Sass, wolemba Diet Drives Me Crazy, akusonyeza kusintha katchulidwe ka nthawi zonse patchuthicho kuchoka ku chakudya kupita ku zosangalatsa zachangu. Mutha kuponya mphete, kusewera badminton, skate ya ayezi ndi sled, kupanga munthu wachisanu. M'nyumba, ma charades ndi magule ndi abwino kusangalatsa. "" - akufunsa katswiri wazakudya David Katz, wolemba buku la Flavour Point Diet.
Chinachake m'malo mowa
Zakumwa zoledzeretsa zimakhala ndi zopatsa mphamvu zambiri, makamaka zokhala ndi mowa kapena ramu. "", - kuganizira Dr. Katz.
Zimitsani aperitif
"", - Ndikukhulupirira Dr. Katz… Ngati moyo wanu umafuna chinachake chonga chimenecho musanayambe nkhomaliro kapena chakudya chamadzulo, mulole kuti pakhale mtedza, zipatso, masamba kapena … salsa. Koma osati mowa!
Mmodzi + mmodzi
Brian Wansink, wolemba buku lodziwika bwino la "Goofy Food", amalimbikitsa kuika mbale ziwiri zokha pa mbale imodzi. Bwererani ku tebulo la buffet monga momwe mukufunira, koma nthawi iliyonse tengani mbale ziwiri (!) "", akuwonjezera Dr. Katz.
Simufunikanso kukongoletsa chakudya
Kongoletsani nyumba yanu patchuthi: kupachika garlands ndi mababu owunikira, mbendera ndi nkhata, koma zikafika pakukongoletsa mbale, chepetsani kukhudzika kwanu. Ngati mukufuna kuchepetsa zopatsa mphamvu pazakudya zanu zatchuthi, onjezerani mtedza, tchizi, zonona zonona, ma gravies, batala ndi kirimu wokwapulidwa, ngakhale zokongoletsa. «", - amalimbikitsa Caroline Oneil, wolemba buku lonena za kadyedwe kabwino.