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Kodi mudakhalabe ndi kulemera kwanu patchuthi ndikukonzekera kubwerera ku zomwe mudadya kale? Komabe, kodi zikukuvutanibe? Izi zimachitika kwa aliyense, chifukwa thupi limatenga nthawi kuti lizolowere kudya.
Kukhala ndi chizolowezi chodya moyenera sikosokoneza komanso ndi kovuta, monga ambiri angaganize. Njira zofunikira ndikudya zakudya zomwe zimachokera kuzomera ndikuyika malire pazakudya zopangidwa kwambiri.
Kudya moyenera sikutanthauza kudya moperewera kapena kudzimana zakudya zomwe mumakonda. Ndikuti ndikupangitseni kukhala osangalala, kukhala ndi mphamvu zambiri, kukonza thanzi lanu komanso kukhazika mtima pansi.
Kudya mokwanira kumathandizanso kuti mukhale wonenepa komanso kupewa mavuto ena azaumoyo. Nawa maupangiri 10 a zizolowezi zodyera zomwe zingakhale zabwino pamalingaliro anu komanso thupi lanu.
1. Idyani Zakudya Zosiyanasiyana
Kuti mukhale ndi chizolowezi chodya moyenera, idyani zakudya zosiyanasiyana zomwe zingakuthandizeni kuthana ndi matenda omwe amayesa kuwononga thupi lanu. Kudya zakudya zosiyanasiyana kumakupatsirani michere yonse komanso kumachepetsa kupezeka kwanu kwa mankhwala ophera tizilombo kapena zinthu zapoizoni zomwe zingakhalepo pachakudya china.
2. Kukula kwa Gawo
Ngati mukudya zakudya zopatsa mphamvu kwambiri, kukula kwa gawo ndichinsinsi. Ngati mukudya kulesitilanti, sankhani chojambulira chomwe mutha kugawana ndi mnzanu. Werengani malembedwe azakudya mosamala kuti muwone mafuta omwe ali nawo ndikuthandizira kukula kwake kuti mudziteteze kuti musawononge mafutawo kawiri.
3. Idyani zipatso zatsopano
Sakanizani chiŵerengero cha masamba ndi zipatso mu zakudya zanu. Phatikizani mitundu yonse yamasamba achikuda ndi zipatso kuti ikupatseni michere, michere ndi zinthu zina. Zidzathandiza kuteteza ku mitundu ina ya khansa ndi matenda ena. Sankhani nyemba ndi zipatso zonse ndikusiya zipatso zam'chitini ndi zophika.
4. Zakudya Zonse Zambewu
Phatikizani mbewu zonse monga mkate wambewu, phala, tirigu wathunthu ndi balere. Zakudya zonse zambewu zimakupatsirani michere yonse yomwe thupi limafunikira. Anthu onenepa kwambiri omwe amadya nyemba zochuluka kwambiri amachepetsa kwambiri kuposa omwe amadya tirigu woyengedwa.
5. Chotsani Zakudya Zam'madzi Zoyengedwa
Ma carbs oyeretsedwa mu buledi woyera, zakudya zokhwasula-khwasula ndi pasitala alibe michere yazakudya ndipo amachotsedwa michere yambiri yofunikira. Komanso, muchepetse zakudya zomwe zimakhala ndi shuga wowonjezera, monga soda ndi zakudya zopangidwa. Izi zimakhala ndi zopatsa mphamvu zopanda kanthu ndipo zimathandizira kunenepa.
6. Idyani Nsomba ndi Mtedza
Nsomba ndi gwero labwino la mapuloteni ndipo imakhala ndi mavitamini ndi michere yambiri komanso omega-3 fatty acids omwe amathandiza kupewa matenda amtima. Mtedza umakhalanso ndi mafuta athanzi omwe ndiabwino mthupi lanu ndipo sangalimbikitse kunenepa monga mafuta ena onse okhathamira.
Ubwino 10 Wa Zaumoyo Kudya Nsomba Tsiku Lililonse
7. Chepetsani Nyama Yofiira
Nyama yofiira ndi nyama yosinthidwa ili ndi mafuta okhutira omwe angakulitse cholesterol cha LDL (choyipa). Kuti mafuta anu azitha kuyang'aniridwa, sankhani nyama yowonda komanso mkaka wopanda mafuta. Nyama yotsamira ngati mabere a nkhuku ndi nkhanu zimakhala ndi mapuloteni ambiri koma mulibe mafuta okhathamira.
8. Tumizani Mafuta a Trans
Mafuta a Trans amapezeka mumafuta a masamba a hydrogenated omwe amapezeka muzinthu zophika, malonda azakudya komanso zakudya zofulumira. Mafuta awa amatulutsa cholesterol choyipa ndikuchepetsa cholesterol yabwino. Kuti mukhale ndi chizolowezi chodya bwino, muyenera kutaya mafuta.
9. Onjezerani Potaziyamu
Idyani zipatso zochuluka za potaziyamu zomwe zingakuthandizeni kuchepetsa kuthamanga kwa magazi poyerekeza zotsatira zoyipa zamchere. Potaziyamu ndichimodzi mwazinthu zofunikira kwambiri zomwe thupi limadalira kwambiri kuti ligwire bwino ntchito.
Zipatso Zapamwamba za 12 za Potaziyamu Zomwe Muyenera Kudya Tsopano
10. Pezani Mlingo Wanu Wa calcium ndi Vitamini D
Calcium ndi vitamini D ndizofunikira kwambiri pa thanzi la mafupa. Pezani calcium kuchokera kuzakudya za mkaka ndipo ngati simungathe kutenga calcium kuchokera ku zakudya, tengani calcium calcium. Komabe, vitamini D amafunika kuti mafupa anu akhale olimba komanso vitamini D wabwino kwambiri amachokera ku dzuwa.
11. Malire Mowa
Kumwa mowa mosapitirira malire kuli bwino koma kuonjezera kumwa mowa kumabweretsa mavuto osiyanasiyana azaumoyo. Zitha kusokoneza kuyendetsa kwanu ndipo zitha kuwonjezera ngozi za khansa zina. M'malo mwake, mutha kumwa vinyo wofiira pang'ono.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawane ndi anzanu ndi abale anu.
Ubwino Waumoyo Wa 10 Wothamanga
