Njira Khumi Zolimbana ndi Zilakolako za Shuga

Pali zifukwa zamunthu kapena zonse zomwe zimayambitsa kulakalaka shuga zomwe zafotokozedwa m'nkhaniyi. Pita mu chinthu chilichonse ndikuwona ngati chidziwitsocho chikugwirizana ndi zakudya kapena moyo wanu. Kuchepetsa Zilakolako za Shuga Sikumatengera Khama la Herculean kapena Kufunitsitsa Kwakukulu. Kudziwa zakuthupi ndi zinthu zina zomwe zimayendetsa chilakolako cha shuga kungakuthandizeni kuchepetsa chilakolakocho.

1. Chepetsani Zakudya Zamchere ndi Zamchere

Kufunika kwa mchere wa zakudya kuchokera kuzinthu zachilengedwe (tikukamba za mchere wouma m'nyanja ya dzuwa) zimadalira zifukwa zingapo: kusowa kwa mchere kungayambitse kutopa, kulimbikitsa kudya kwambiri komanso chilakolako cha mapuloteni a nyama. Komabe, ndi kupezeka kwa mchere wabwino wa m'nyanja, miso paste, tamari soya msuzi, ndi pickles zachilengedwe, ndizosavuta kupitilira mlingo wokwanira. Ludzu ndi chikhumbo cha maswiti ndizizindikiro zoonekeratu za mchere wambiri muzakudya.

2. Kuchepetsa kuchuluka kwa mapuloteni a nyama

Anthu aku America akhala akulimbikitsidwa kwa nthawi yayitali ndi lingaliro la "zakudya zinayi" komanso nthano yakuti mapuloteni a nyama ayenera kukhala maziko a zakudya. Filosofi ya mbatata ndi nyama monga zofunika kwambiri ziyenera kuwonedwanso monga momwe kafukufuku akusonyezera Kuchuluka kwa mapuloteni a nyama kungayambitse khansa ya m'matumbo ndi prostate. Ngati mbatata ndi nyama ndizofunika kwambiri m'zakudya zanu, mungafunike kuchepetsa kukula kwake (mpaka 2-4 ounces) ndikudya zakudya izi katatu kapena kanayi pa sabata (pazipita) osati tsiku lililonse.

3. Kuchepetsa kuchuluka kwa chakudya

Kudya mopambanitsa kumabweretsa kutopa ndi kulefuka. M'chigawochi, zolimbikitsa monga khofi ndi shuga zimakhala zokongola kwambiri. Kudya nthawi zambiri kudzakuthandizani kulimbana ndi kudya mopitirira muyeso ndi khama lochepa.

4. Idyani pafupipafupi tsiku lonse

Kutenga nthawi yayitali pakati pa chakudya ndizomwe zimayambitsa chilakolako cha shuga, makamaka chikhumbo chofuna kudya shuga madzulo. Kudya mosadukiza, mumasiya kukhutitsa magazi ndi glucose. Shuga wa m’mwazi wanu amatsika, ndipo pamene muyamba kudya, mumakhala ndi chikhumbo champhamvu cha shuga. Kusadya molongosoka kumabweretsanso kudya mopambanitsa komanso kufunikira kwa mafuta m'malo mwa shuga. Nthawi pakati pa chakudya sayenera kupitirira maola 3,5 - 4.

5. Osadya musanagone

Ngati thupi lanu ligaya chakudya panthaŵi imene likufunika kupuma, mudzafunika kugona mokwanira, maloto ambiri, ndipo kudzakhala kovuta kwambiri kudzuka watcheru ndi watsopano. Kugona bwino ndiye maziko a kugalamuka masana. Kudya musanagone kumapangitsa kuti zikhale zovuta kudzuka ndipo zimakupangitsani kufuna shuga kapena caffeine m'mawa. Chakudya chamadzulo, 2,5 - 3 maola asanagone, chiyenera kukhala chopepuka.

6. Kusiya shuga

Lingaliro limeneli likhoza kuwoneka lodziwikiratu, komabe, pamene mukupitiriza kudya shuga, shuga wanu wamagazi amatsika, zomwe zimalimbikitsa kufunikira kwa shuga wambiri, choncho kuzungulira kumapitirirabe. Ngakhale zipatso zili ndi shuga wosavuta, kusinthira ku zipatso m'malo mwa shuga ndi gawo loyamba labwino. Muyeneranso kudya khungu la chipatsocho, chifukwa ulusiwo umachepetsa kukwera kwa shuga m'magazi.

7. Kulimbitsa Thupi Mwachikatikati Koma Nthawi Zonse N'kofunika

Kuchita masewera olimbitsa thupi tsiku ndi tsiku kumawonjezera kufalikira kwa magazi ndikukulitsa mphamvu. Kuyenda mothamanga, kupalasa njinga, kuthamanga, ndi masewera ena olimbitsa thupi mwachibadwa kumawonjezera chidwi ku zotsatira za shuga. Nthawi zosachepera 5 pa sabata, perekani mphindi 20 mpaka 30 kuchita masewera olimbitsa thupi osangalatsa. Sangalalani nazo. Siziyenera kukhala ntchito yotopetsa.

8. Wonjezerani Zakudya Zam'madzi Zachilengedwe Zonse

Ngati chakudya chanu chatsiku ndi tsiku chimaphatikizapo mbewu zonse (mpunga wofiirira, oats, mapira, ndi zina zotero), masamba (mizu, masamba obiriwira ndi masamba ozungulira monga dzungu, kabichi, ndi zina zotero), monga gwero lalikulu lamafuta a thupi, ndiye chikhumbo cha shuga chidzachepa. Masamba okoma monga kaloti, anyezi owiritsa, chimanga, kabichi, parsnips, dzungu, ndi zina zotero akhoza kukhala gwero la shuga wachilengedwe muzakudya zanu. Phatikizani masamba a m'nyanja (zomera zam'nyanja) muzakudya zanuchifukwa chake magazi amakhala olemera ndi mchere.

9. Osaumitsa Maganizo Anu

Izi sizikutanthauza kuti muyenera kuwonetsa malingaliro onse omwe amabwera mwa inu - okhawo ofunika kwambiri komanso kwa anthu okhawo omwe ali ndi tanthauzo lalikulu kwa inu. Kulakalaka chakudya, makamaka maswiti, ndi njira yabwino yochepetsera malingaliromtundu wa ululu wothandizira. Shuga ukhoza kukhala gwero la chisangalalo chathupi, kupereka mpumulo kwakanthawi kumavuto amalingaliro ndi kupsinjika. Komabe, maswiti amatha kutsitsa mphamvu ndikusokoneza kumveka bwino kwa malingaliro, kotero kuti, pamapeto pake, kuthekera kolimbana ndi zovuta zamalingaliro kumawonongeka.

10. Kukhala tcheru ndi “osokoneza maganizo”

Pali mayanjano ambiri amphamvu amalingaliro okhudzana ndi zakudya. Khalani tcheru pankhani ya achibale, maulendo opita ku kanema, malo odyera odziwika bwino, zizolowezi zaubwana, ndi zina zambiri.