Kodi kusintha kwanu kwa 2023 kumaphatikizapo cholinga chofuna kudya zakudya zanu kwa nthawi yayitali? Kapena mukudzipereka kumwa madzi ambiri ndikudya zipatso zambiri, masamba, ndi mbewu zonse? Nanga bwanji njira yosinthira pamlungu?
Osadziyika nokha kuti mule poyesa kusintha zizolowezi zanu usiku. M'malo mwake, onaninso malangizo amoyo 23 omwe amapezeka kuchokera ku Divitian leslie beck sabata iliyonse ndi maupangiri ochepa owonjezera. Pamapeto pa Januware, pezani kanthawi kuti muone momwe mukuyendera ndikusankha mutu womwe mukuganiza kuti akufunika chisamaliro chochuluka mwezi.
Chimodzi mwazopindulitsa kwanu kwambiri kusintha zakudya zanu ndi diary yachakudya. Izi zitha kudzidziwitsa zambiri ndikulongosola mbali zosintha. Ngati cholinga chanu ndikuchepetsa thupi, kafukufuku akuwonetsa kuti kusunga diary yoyenera kumawonjezera mwayi wanu wopambana.
Lembani zakudya zanu zakudya ndi gawo lonse pambuyo pa chakudya chilichonse. Osadikirira mpaka kumapeto kwa tsikulo kapena mutayiwala chakudya.
Onani zolemba zanu kumapeto kwa tsiku lililonse. Kodi mwazindikira chiyani chipatso? Osakwanira masamba okwanira? Maswiti ambiri? Magawo ndi akulu kuposa momwe mukuganizira?
Amayi amafunikira magalasi 9 amadzi patsiku, pomwe amuna amafunikira 13 - zambiri ngati akuchita masewera olimbitsa thupi. Zakumwa zonse - ngakhale khofi! - Werengani mlingo watsiku ndi tsiku.
Kumwa madzi asanadye chilichonse kungakuthandizeni kumva kuti ndiweyani kudya kwambiri. Kuphatikiza apo, anthu ambiri samamwa madzi okwanira nthawi yozizira chifukwa alibe ludzu. Chifukwa chake, chinyengo chophweka ichi chidzakuthandizaninso kukwaniritsa zosowa zanu zamasamba za tsiku ndi tsiku.
Amayi amafunikira makapu 9 (malita 2.2) amadzi patsiku, ndipo amuna amafunikira makapu 13 (malita atatu) ngati akuchita masewera olimbitsa thupi.
Nkhani yabwino ndiyakuti zakumwa zonse (kupatula zakumwa zoledzeretsa) zimawerengera njira yanu ya tsiku ndi tsiku. Inde, ngakhale khofi ndi tiyi.
Akuti anthu aku Canada amangopeza theka la chiwomba amafunikira tsiku lililonse. Akazi azaka 19 mpaka 50 amafunikira 25 gms, amuna 38 magalamu. (Amayi akulu ndi amuna amafunikira magalamu 21 ndi 30 magalamu a fibe patsiku, motsatana.)
Kukuthandizani kukwaniritsa cholinga ichi, kuyamba ndikuwonjezera kudya kwanu kadzutsa. Yesani imodzi mwamalemba awa:
Poganizira za mafuta a polytunatured komanso odzicerera mu zakudya za tsiku ndi tsiku, mafuta awa amagwirizanitsidwa ndi chiopsezo chochepa cha matenda amtima. Pokonza mafuta okwanira (mafuta), mafuta athanzi omwe amathandizira kutsika kwa magazi a LDL (zoyipa) komanso kusintha momwe thupi limagwiritsira ntchito insulin.
Magwero abwino a poldunusandura mafuta amafuta ndi mafuta a mphesa, mafuta a mpendadzuwa, mafuta a nduna, alnuts, mbewu zachi China, zofiirira, ndi nthangala zam'madzi. Zakudya zomwe zimakhala ndi mafuta owoneka bwino ndi mafuta a maolivi, mafuta a avocado, mtedza, batala, ma amondi, ma cacan, ndi pistachios.
Kukhazikika kudzakhala chakudya chaka chamawa monga kusintha kwa nyengo kumachitika. Kuchepetsa zinyalala ndi china chake chomwe tonse tingachite kuti tichepetse katemera. Zinyalala zomwe zimatha kumatulutsa nsomba, zimatulutsa mpweya wowonjezera kutentha, mpweya wobiriwira wamphamvu womwe umathandizira kusintha kwanyengo.
Ngati kuchepa thupi ndi chimodzi mwazolinga zanu 2023, iyi ndi chisankho choyenera kupanga. Kafukufuku wasonyeza kuti anthu omwe amadya mwachangu ndipo ali ndi nthawi katatu amakhala onenepa kwambiri.
Ngati mumadya pang'onopang'ono, mahomoni okhudzana ndi chikhutiro okhudzana ndi chikhutiro amakakamiza ndikuwuza ubongo wanu womwe mwadzala. Chifukwa zimatengera mpaka mphindi 20 kuti zizindikilo izi zilembetse, ngati mumadya mwachangu kwambiri, mutha kudya kwambiri thupi lanu lisanadziwe.
Chakudya cham'mawa, nkhomaliro ndi chakudya chamadzulo: Ikani mpeni ndi foloko kuti itame. Osanyamula mpeni ndi foloko mpaka pakamwa panu pali 100% yopanda kanthu. Tengani madzi ochepa pakati pa sips.
Ngakhale kuti pali umboni wotere woti kudya zakudya zambiri ndizabwino kwa ife, anthu ambiri aku Canada amadya zochepa. Wowongolera chakudya cha Canada amalimbikitsa kuti theka la mbale yanu ipangidwe ndi zipatso ndi ndiwo zamasamba.
Njira yanzeru imeneyi ingakuthandizeni kukwaniritsa zolinga zanu 2033. kwenikweni. M'malo mwake, m'modzi mwa makasitomala anga adachita izi kwa milungu isanu ndi umodzi ndikuyika mapaundi 10.
Tumikirani chakudya chamadzulo (mainchesi 7 mpaka 9) m'malo mwa chakudya chamadzulo.
Mudzaika chakudya chochepa pa mbale, zomwe zikutanthauza zochepa zopatsa mphamvu, koma mbalezi ziwoneka zodzaza. Mudzaona kuti kudya kwanu kumasintha mwachangu chakudya chochepa.
Kuti mupeze fiber zochulukirapo, mavitamini, michere, ndi ma antioxidants muzakudya zanu, idyani zipatso ziwiri tsiku lililonse.
Kuti mukwaniritse zolinga zanu za tsiku ndi tsiku, idyani zipatso (zipatso zonse, osati juisi) m'mawa ndi masana.
Imwani makapu atatu mpaka asanu a tiyi wobiriwira tsiku lililonse amalumikizidwa kuti atetezedwe ku matenda a mtima ndi kuthamanga kwa magazi.
Kumwa makapu atatu kapena asanu a tiyi wobiriwira patsiku kwalumikizidwa kuti atetezedwe ku matenda a mtima ndi kuthamanga kwa magazi. Maphunziro awonetsanso kuti kumwa tiyi wobiriwira nthawi zonse kumatha kuthandiza kuchepetsedwa kwa magazi a LDL (zoyipa). Masamba obiriwira tiyi ali olemera kwambiri mu phytochericals otchedwa makatekini, omwe ali ndi antioxidantintant komanso anti-yotupa.
Masamba obiriwira masamba obiriwira amakhala ndi fiber ndipo ndi gwero labwino la mavitamini a a ndi C, Vitamini K, focin acid (a B Vitamini), chitsulo, calcium. Zochulukirapo, ndizogwedeza kwa Lutein ndi Zeaxammin, phytochemicals adaganiza kuteteza ku ma catacracy ndi kuwonongeka kwa macular. Kuphatikiza apo, maphunziro awonetsa kuti kumwa masamba opangidwa ndi masamba a Lutein kumatha kuchepa kwa zaka zokhudzana ndi a Alzheimer's.
Phatikizani masamba obiriwira mumasamba anu a tsiku ndi tsiku. Sankhani kuchokera ku Arugula, been amadyera, dandelion amadyera, imodzi, letesi, letesi (spini), Switzer Chard, ndi Swiss Chard, ndi Spiss Char.
Chinsinsi cha kudya bwino komanso nthawi yayitali ndikukonzekera kutsogolo kuti muwonetsetse kuti mukudyetsa thupi lanu ndi zakudya zopatsa thanzi. Komanso
Yesani kukonzekera chakudya chamasana. Ngati kuli koyenera, ndikulimbikitsa kuti mukonzekere chakudya cham'mawa, nkhomaliro, ndi zokhwasula. Mukukonzekera, lingalirani momwe mungakonzekere chakudya chimodzi ndikugwiritsa ntchito chakudya ziwiri kapena zingapo. Pangani sopo, casseroles, pasitala msuzi, kapena tsabola wa chili m'matumba kumapeto kwa sabata, kenako amawasandutsa kuti alanje sabata. Konzani gulu lonse ngati mpunga wa bulauni, Farron, kapena barele mu cooker pang'onopang'ono. Grill kapena sear kapena nkhuku yowonjezera kudyedwa ndi chakudya chamadzulo chamasana osakhazikika popanda tsiku lotsatira.
Zitsamba ndi zonunkhira zimakhala ndi ma antioxidants amphamvu ndi ma phytockamicals otchedwa ma polyphanols, omwe angalimbikitse mphamvu muubongo, omwe angalimbikitse mphamvu muubongo ndikuwateteza ku khansa, matenda ashuga, ndi matenda a mtima.
Kuphatikiza zitsamba ndi zonunkhira pachakudya chanu ndi njira yabwino komanso yokoma yopangira mchere. Koma zabwino zophikira zitsamba ndi zonunkhira sizingokhala zotsika kwambiri. Zitsamba ndi zonunkhira zimakhala ndi ma antioxidants amphamvu ndi ma phytockamicals otchedwa ma polyphanols, omwe angalimbikitse mphamvu muubongo, omwe angalimbikitse mphamvu muubongo ndikuwateteza ku khansa, matenda ashuga, ndi matenda a mtima.
Yesani malangizowa powonjezera zitsamba ndi zonunkhira zabwino (kuti musinthe zitsamba zatsopano, gwiritsani ntchito supuni 1 ya zitsamba zouma za supuni iliyonse ya zitsamba):
Sitikukayikira kuti zakudya zomera mbewu zitha kuthandizira kupewa mavuto ambiri, kuphatikizapo kuthamanga kwa magazi, kuthamanga kwa magazi, matenda a mtima, matenda a stroke, kunenepa kwambiri, komanso mitundu ina ya khansa.
Zakudya monga nyemba, mphodza, mtedza, Tofu, Tofu, Hadaname, ndi Temmame, ndi mavitamini, michere, ndi mitundu yosiyanasiyana ya ma phytoochemiricals osiyanasiyana. Kuphatikiza apo, iwo ali otsika kwambiri m'mafuta okwanira, ndipo ambiri aiwo ndi magwero abwino kwambiri.
M'malotsani nyama, nkhuku, kapena nsomba zokhala ndi mapuloteni masamba atatu masiku atatu patsiku. Nawa malingaliro:
Tizilombo tating'onoting'ono timakhala ndi fiber, mafuta a Omega-3 otchedwa alpha-linolenic acid (Ala), ndi phytochemicals otchedwa hignoctani. Kafukufuku akuwonetsa kuti kudya mopaka nthawi zonse kumatha kuthandiza kutsika kwa idl cholesterol ndi kuthamanga kwa magazi, ndipo kungatetezedwe ku khansa ndi khansa ya prostate ndi prostate.
Supuni ziwiri za pansi pa nthaka imapereka calories00, magalamu anayi a fiber, ndi zochulukirapo kuposa momwe mumafunira. .
Onjezani malo otentha a phala otentha, oatmeal, ma scoloc, yogati, appleun ndi chiwindiro omenya, kapena kusakaniza ndi burker ya burger kapena nyama. Nyimbo yomwe ili ndi azungu azira kuti apange "mkate wotsika" wa nsomba kapena nkhuku. Mutha kuyesanso kuwonjezera uzitsine wa pansi pa mpiru kapena mayonesi wa sangweji wathanzi.
Kaloti, mbatata zokoma, ndi squash zimakhala zokhala ndi beta-carotene, antioxidant yomwe ingachepetse chiopsezo cha matenda a mtima ndi khansa zina.
Kaloti, mbatata zokoma, ndi squash zimakhala zokhala ndi beta-carotene, antioxidant yomwe ingachepetse chiopsezo cha matenda a mtima ndi khansa zina. Ena mwa beta-carotene mumadya amasinthidwanso m'thupi kupita ku Vitamini A, michere yomwe imathandizira chitetezo chathupi chathanzi.
Palibe wogwirira ntchito wa Beta-carotene, koma akatswiri amavomereza kuti 3 mpaka 6 mg patsiku amafunika kupewa matenda osachiritsika. Ingoganizani? Mbatata yotsekemera muli 13 mg ya beta-carotene, 1/2 chikho chobota cha 11 mg, 1/2 chikho chophika cha 5 mg), ndi 1/2 kaloti. Nutmeg ili ndi 4.5 mg. Chifukwa chake, kudzaza mimba sikovuta.
Kudya shuga wambiri, makamaka mumwazi zotsekemera, kumawonjezera chiopsezo chanu cha shuga 2, matenda a mtima, ndi kunenepa kwambiri. Cholinga chake ndi chosavuta: Sinthani zakumwa zonse za sfagary ndi madzi, tiyi, khofi wakuda, tiyi wazitsamba, mkaka wopanda mkaka, kapena mkaka wopanda skim.
Pomwe madzi obiriwira 100% alibe shuga, ndiye kuti amayambitsa shuga wachilengedwe (ndi zopatsa mphamvu) zomwe zimakhala zopanda pake. Chifukwa chake, imawerengedwa kuti chakumwa. Gwiritsani ntchito zipatso zonse m'malo mwa madzi. Ngati nthawi zambiri mumamwa madzi kuti muchepetse ludzu lanu, m'malo mwake madzi.
Akuyerekeza kuti akulu akulu akulu pakati pa mapaundi amodzi ndi awiri pachaka. Mwa anthu ena, kufalikira pang'onopang'ono kumeneku kumatha kubweretsa kunenepa. Nkhani yabwino ndiyakuti simuyenera kusintha kwambiri zakudya zanu kuti mupewe kunenepa.
M'malo mwake, kafukufuku akuwonetsa kuti "njira yosinthira" - njira yosinthira 100 mpaka 200 patsiku chifukwa cha kudya chakudya chochepa, kapena kuchita zinthu ziwirizi. Zakudya zazing'ono komanso kusintha ndizosavuta kuphatikiza chizolowezi chanu chatsiku ndi tsiku komanso zosavuta kusunga nthawi yayitali kuposa kusintha kwakukulu kwa moyo wofunikira.
Ngati mubwera kunyumba kuchokera kuntchito ndi mukufuna kudya chilichonse m'maso, gawo ili lithandiza kupewa kudya kumapeto kwa tsikulo. Koma si zonse.
Kudya maola atatu aliwonse kapena anayi kumathandizanso kuti magazi anu atuluke (mphamvu) Sabata yathanzi imakupatsani mwayi wowonjezera zakudya zomwe mungagwiritse ntchito michere yofunika monga protein, fiber ndi calcium.
Zodyera ziyenera kukhala ndi ma carbs owotcha pang'onopang'ono kuti muchepetse minofu yanu ndi ubongo, komanso mapuloteni ndi mafuta ena athanzi kuti mukhale opatsa mphamvu nthawi yayitali.
Ngati mukufuna kuthekera kwa mphamvu, sankhani zakudya zopangidwa ndi zakudya zonse monga zipatso ndi mtedza.
Ngati mukuda nkhawa ndi m'chiuno mwanu, ndibwino kukhazikitsa tsiku loti chakudya chamadzulo. (Pokhapokha ngati, mukugwira ntchito yosinthira usiku.)