Matenda a shuga komanso kucheza ndi anzanga

"Phwando" ndi liwu lofala kwambiri pamomwe mungagwiritsire ntchito nthawi yocheza ndi anzanu. Ndimawakonda. Simudzavutika nawo. Kodi tinapeza chiyani! Chithunzithunzi chapaki pa 8 koloko m'mawa, kuvina pamadzi, mbandakucha padenga, kusonkhana kunyumba ndi, kumene, ma caf, mababu ndi mipiringidzo. Inde, inde, ndimapita kumabala ndipo ndimakhala ndi nthawi yopambana ngakhale ndimadwala! Ndimakonda chikhalidwechi: kulumikizana, nyimbo zabwino, anthu anzeru. Kuti musangalale usiku uno, sindikufunika mowa: Sindimakonda chikhalidwe chosinthika. Zikuwoneka kuti mwanjira iyi zokongola zonse za mphindi zikatayika.

Ndikuyitanitsa madzi am'migodi, malo osamwa mowa, khofi kapena tiyi. Malinga ndi momwe ndimasangalalira, ndimatha kumwa kapu ya vinyo woyera. Ndimayesetsa kusankha kuwala kwa chakudya. Sindikufuna kumva kuti ndine wolemera. Ndimakonda nsomba ndi nsomba zam'madzi, nthawi zambiri ndimayitanitsa saladi ndi tuna kapena sushi.

Ndipo kuti matenda ashuga asaperekedwe modabwitsa ndipo usiku suwonongeka, ndimayezera kuchuluka kwa shuga m'magazi. Kutengera ndi momwe zinthu ziliri, ndimachita izi mu "chipinda cha azimayi" kapena patebulo pomwe. Sipanakhalepo mavuto. Kwa iwo omwe amakhala pafupi, miyambo yamatsenga iyi imakhala yopatsa chidwi, chifukwa ambiri amakonda malingaliro omwe munthu yemwe ali ndi matenda ashuga sangathe, wopanda mphamvu ndi zomwe amakonda. Koma tonse tikudziwa kuti matenda ashuga ndi moyo womwe umakhazikika pakudzisamalira komanso thanzi lanu! Kodi chingalepheretse phwando labwino ndi chiyani? Palibe! Kupatula apo, tchuthi ndi malingaliro abwino omwe amatithandiza kwambiri!

Chakudya chopatsa thanzi m malo odyera

Kwa munthu amene ali ndi matenda ashuga, kupita kumalo odyera kumatha kukhala kovuta. Simukudziwa kukula kwa gawo, momwe mbale zimakonzedwera, kuchuluka kwa zopatsa mphamvu zam'mimba zomwe zimakhalamo. Kuphatikiza apo, chakudya chodyera paliponse chimakhala ndi mchere wambiri, shuga, ndi mafuta okwanira kuposa chakudya chophika kunyumba. Nayi njira yomwe mungatsatirekusangalala ndi chakudya chanu osadandaula ndi zotsatirapo zake:

Yesetsani kusankha zakudya zomwe magulu onse azakudya aziperekedwa: zipatso ndi ndiwo zamasamba, chimanga, zinthu zamkaka ndi njira zina, ndi nyama ndi njira zina.
Funsani woperekera zakudya musanalamulire kuti magawo ake ndi angati. Ngati zili zazikulu, mutha kuchita izi:

Gawani mbale ndi anzanu
Idyani theka ndikupita kunyumba
Konzani theka la mbale, ngati zikuchitikira m'malo ano
Konzani gawo la ana, kachiwiri, ngati kuli kotheka

Osamapita kumalo komwe kuli buffet. Kukhala kovuta kwambiri kuti mutha kudziletsa pankhani yochepetsa kukula

Mukamayitanitsa saladi, funsani ngati kuli kotheka kusintha mayonesi ndi masamba mafuta kapena viniga. Ndibwino ngati kuikiraku kunaikiridwira payokha kuti muzitha kusintha kuchuluka kwayo. Akatswiri azakudya amalangizanso kuti musamatsanulira kuvala mu saladi, koma kuviika pamiyeso pa foloko - ndiye kuti mudzadya msuzi wocheperako, womwe siwabwino ngati uwu si mafuta abwino.
Malo odyera ena amalemba mndandanda pafupi ndi zakudya zabwino - muziyang'ana.
Ngati pali zakumwa zakumwa menyu mukamawalamulira, perekani chidwi kwambiri ndi izi kwa woperekera zakudya.

Ndi zakudya ziti zomwe ndingasankhe:

Saladi Y Zipatso - Zakudya Zabwino Kwambiri

Njira yothira kutentha ndiyofunika. Sankhani Kukuwotcha, chothira kapena chochita kukongoletsedwa
Saladi zozikika ndi phwetekere
Nkhuku yokazinga
Usodzi (wopanda kudya!)
Masangweji ndi nkhuku, nkhuku kapena ham. Mukamaitanitsa sangweji, pemphani gawo lina la saladi, tomato kapena masamba ena. Ngati mayonesi akuwonetsedwa pofotokozedwaku, ndikwabwino kuchisiya kapena kufotokozera ngati pali mayonesi. Funsani kuti mufalikire pa chimodzi mwa zigawo ziwiri za mkate, ndipo winayo ungayike mpiru. Njira yabwino kwambiri ikhoza kukhala buledi, tirita, kapena mkate wopindika ngati ufa wa pita.
Ngati zakumwa zosiyanasiyana ndizosavomerezeka, musatenge kumwa, shuga
Konzani zipatso kapena saladi wazopatsa mchere

Zomwe muyenera kupewa:

Wokazinga ndi mafuta, okazinga kwambiri kapena buledi
Chakudya choperekedwa ndi mafuta kirimu kapena msuzi tchizi
Kusuta Masangweji
Cheeseburger ndi nyama yankhumba (ngati mukufunadi tchizi, mutenge, koma onetsetsani popanda nyama yankhumba)
Ma pie, makeke ndi makeke ena okoma

Ngati mupita kuphwando, phwando kapena chikondwerero

Mukafunsidwa kuti mugule zakudya zamtundu wanji, ndibwino kuyankha kuti palibe zakudya zoletsedwa, koma mumangokhala ndi zakudya zopanda thanzi. Kodi mungasangalale bwanji paphwando?

Funsani nthawi yomwe ikuyenera kudya. Ngati chakudya chamadzulo chikukonzedwa mochedwa kuposa nthawi yanu, ndipo mumangodya chakudya chamadzulo usiku, idyani zokhazokha nthawi yomwe mumatha kudya chakudya chamadzulo. Izi zikuthandizani kuti musakhale ndi njala yopitilira muyeso komanso kuti musamadye kwambiri pakudya kwamadzulo. (Ngati mukufuna chithunzithunzi asanagone kuti mupewe vuto la kugona kwa hypoglycemia, khalani ndi zokhazikika musanapite kukagona).
Auzeni eni ake kuti mukufuna kutenga nawo mbali pokonzekera tchuthi ndipo mubweretsere kachakudya, masamba kapena ndiwo zamasamba, zomwe zalembedwa ku dongosolo lanu la chakudya ndipo aliyense angazikonde
Osapita kuphwandoko wanjala, usanapite kukadya china chamtundu komanso chathanzi kunyumba
Ngati mukumvetsetsa kuti mupeza mbale zabwino zomwe zingakhale zovuta kukana, khalani odziletsa pachakudya tsiku lonse mpaka tchuthi
Ngati mukufuna kumwa mowa kapena vinyo pachakudya, perekani mowa musanadye.
Sungani moyenera anthu osangalala

Sangalalani ndi zodyera kuti musayesedwe pafupipafupi

Ngati pali tebulo lokhala ndi zokhwasula, onetsetsani kuti mwatenga mbale ndikuyika zomwe mwasankha, kuti mutha kuyang'anira kuchuluka kwa chakudya
Ngati ndi kotheka, sankhani zakudya zomwe zili ndi mapuloteni ambiri m'malo mwa chakudya chambiri kapena mafuta ngati njira yayikulu.
Osamawaza ndi mbale yakumbuyo ngati ali mpunga kapena mbatata.Khalani kutali ndi chakudya pompopompo kuti musayesedwe ndi zakudya zabwino
Dalirani zamasamba
Ngati mukufunadi kudya mchere wotsekemera, dzipatseni ndikudya gawo laling'ono
Mukadzilola kudya kwambiri, pitani mukadye chakudya chamadzulo - izi zikuthandizani kuti musamamwe kudya kwambiri komanso kuti shuga yanu ikhale yabwino.
Ngati mukumwa mankhwala ochepetsa mphamvu ya shuga (monga insulin), idyani chakudya cham'tsogolo kwambiri mukamamwa mowa.
Tengani nawo mbali m'mipikisano ndi mafunso ndi zochitika zina zilizonse zosagwirizana ndi chakudya ndi mowa
Ngati mukupita kukacheza kwanthawi yayitali, mwachitsanzo, paukwati, tengani ndewu kuti mutha kuyembekeza nthawi yayitali

Kuvina, kuvina, kuvina! Kuvina ndi ntchito yolimbitsa thupi yomwe ingathandize kuwotcha mafuta owonjezera komanso kukhalabe ndi shuga.

Ngati mupita ku chochitika chachikulu komwe kumakhala zida zogulitsa chakudya - ayenera kukhala ndi tchipisi ndi zinthu zina zovulaza. Kuti mugonjetse mayesero osafunikira, bwerani ndi zipatso kapena mtedza. Mukapumira, ngati ilipo, thamanga kwambiri: tengani miyendo yanu ndikuwotcha shuga wambiri.

Zomwe mungagule m'sitolo yaying'ono, ngati kulibe malo oti mudye, koma muyenera

Mpweya wa mtedza ndi zipatso umaposa chokoleti

Ngati, poganiza zomwe mungagule mwachangu, mungoganiza thumba la tchipisi ndi makeke, mukulakwitsa. Osati zovuta, koma mutha kupeza njira zina zabwino. Ngati mukufuna zakudya zazing'ono, mutha kugula:

Mkaka
Yoghur
Kusakaniza kwa mtedza
Zipatso Zamphepo

Matenda a shuga ndiwotalikirapo koma osachiritsika omwe amafunikira kumadziyang'anira pawokha. Komabe, izi sizitanthauza kuti muyenera kudya zopanda pake komanso osatha kupereka chilichonse. Ngati mukufunitsitsa china chake choyipa, idyani, sangalalani ndipo zivute zitani! Ndipo nthawi yomweyo kubwerera ku njanji za wathanzi zakudya.

"Wokondedwa Napkin"

Ingoganizirani nokha m'malo mwa kasitomala wanu. Mwafika pamalopo, anakupangirani oda, ndipo munayamba kudya kwanu mosangalala. Posakhalitsa, nthawi imabwera mukadzafuna chopukutira. Mumatenga imodzi mwa izo, ndikupukuta pakona pakamwa panu ndikuyiyika pansi pa mbale. Kodi ndikudziwa? Mlendo aliyense wachiwiri amachita zomwezo. Simukutaya chopukutira ndipo simukufuna kuchotsedwedwa kachiwiri. Koma nthawi imeneyo woperekera zakudya amafikira kwa inu ndipo pafupifupi ndi mphamvu amatenga chopukutira chanu pansi pa mbale. Inde, gome liyenera kukhala loyera ndipo mutha kutenga chopukutira china, koma ndizokwiyitsa anthu. Ndipo choipitsitsa, pamene zinthu zibwereza.

Kumbukirani, omwe akuperekera zakudya akuyenera kutsuka zopukutira zokhazokha kapena zopukutira m'mbale zopanda kanthu. Osachotsa kwenikweni m'manja mwanu!

Kusasamala

Aliyense amadziwa momwe woperekera zakudya ataima patali ndi inu, zimawoneka ngati akuyang'ana pagome lanu, koma sazindikira zomwe mukumuwonetsa. Patha mphindi 10 kuchokera pamene mwamaliza kudya chomaliza, ndikupukuta mbale, kutseka mwadala kapena kutembenuza menyu, kusunthira kumphepete kwa tebulo, ndipo ngakhale kugwedeza dzanja lanu, ndikuyitanitsa, ndipo palibe amene akuwoneka.

Ndikwabwino pomwe manejala kapena woyang'anira wamkulu akazindikira mlendo wabwinowu ndikayankha zomwe akufuna. Choyipa chachikulu, ngati palibe aliyense m'gululi yemwe angazindikire izi ndipo alendo atha kukhala mosayembekezera. Onetsetsani kuti mukuphunzitsa antchito kuwona zopempha ndi zizindikiro za alendo kuti mupewe izi.

Mafunso okhumudwitsa

Kodi mukufuna.

Kodi pali zomwe munganene?

Zimakhala zovuta kupeza mafunso enanso okhumudwitsa komanso olimbikitsa alendo. Mawu awa ali ndi mayanjano osakhazikika kotero kuti pabwino kwambiri mlendo amathawa kapena kuthamangitsa wodikirira, panthawi yoyipa kwambiri atachoka mnyumbayo ndipo mwina sangabwererenso.

Iwalani mafunso awa kamodzi. Pali njira zambiri zosangalatsa komanso zomasuka zothandizira alendo ndi chisankho. Phunzitsani gulu lanu kuti lisakhale ndi chidwi, koma kudzipereka, ndipo nthawi zina amalangizeni payekha. Ayenera kulankhula za mbale. Ndipo alendo akadzadzikondera okha, afunsidwa kuti "apititse".

Kusazindikira kwa mndandanda wamaimidwe

Ingoganizirani izi: mlendo adaphunzira mosamalitsa kwa mphindi 10 ndipo pomaliza adasankha. Wodikirira adavomereza malamulowo, adapita kwa mlendoyo patapita mphindi zochepa, ndikupepesa ndikunena kuti mbale iyi, mwatsoka, idalibe. Zabwino kwambiri, mlendo sanamve bwino. Funso lanzeru: bwanji osatinso nthawi yomweyo?

Zingaoneke ngati kuti vuto ndi woperekera chakudyacho, koma sizowona konse. Inde, mlendoyo amawona patsogolo pake yekha woperekera zakudya yemwe amayang'ana kutali ndikuyesayesa kuti zinthu zisinthe. Alibe wina woti akutsutse. Koma ili ndi vuto lowonekeratu pamazikowo: mwina pakalibe "mphindi zisanu" pomwe amakambirana zomwe zili pamndandanda, ndiye vuto la oyang'anira. Kapena, mwina, ophika sanadziwitse pakapita nthawi za chakudyachi. Poterepa, ndikofunikira kumvetsetsa ngati amayang'ana ntchito yawo koyambirira kosinthira. Kapenanso kodi ndi okhawo amene akudandaula, amene samakumbukira mndandanda wa mayimawo.

Zoterezi zikachitika, simuyenera kuimirira ndikudikirira kuchitapo kanthu kuchokera kwa mlendoyo, koma ndikofunikira kuvomereza zofananira ndi kukoma kwanu kapena kuchokera pagulu lomwelo kuti kasitomala akhale wokhutira.

Chiyembekezo chabodza

Zochitika zotsatirazi: mlendo akuyembekezera nthawi yayitali kuti alandire, akuimbira woperekera zakudya ndikufunsa kuti: "Kodi azibweretsa liti chakudyacho?" Wodikirira amayankha kuti: “Mphindi zochepa!”. Zachidziwikire, ngati akuchokera ku khitchini ndipo adziwa kuti dongosolo likhala lokonzekera mphindi imodzi. Koma nthawi zambiri yankho limaperekedwa lokha, ndipo mu mphindi, awiri, atatu ngakhale asanu, mlendo amakhala akuyembekezera.

Izi zimachitika, wina anganene, mosazindikira. Wodikirira safuna kunena nthawi yayitali yoyembekezera ngati mlendo wawononga kale nthawi yambiri. Amanena zomwe mlendo akufuna kumva. Koma pamapeto pake, osakwaniritsa zoyembekezera, zimawononga chiwonetserocho.

Mwina chinthu chabwino kuchita pankhaniyi ndikupita kukhitchini, kukapeza nthawi yodikirira kwenikweni ndikuyitanitsa kuti ndi alendo.

Chida choperekera zida

Mlendoyo adabwera pamalo anu ali ndi njala, adapanga mwachangu ndikuyambitsa kuwerengetsa. Hooray! Wodikirayo akuika pansi mbaleyo nati: "Yembekezani mphindi, ndibweretsa zida tsopano." Kulephera.

Zikuwoneka ngati zosafunikira. Pakadutsa masekondi 30, woperekera zakudya amabweretsa zida, ndipo mutha kuyambitsa chakudyacho, koma kwa alendo nthawi ino akuwoneka ngati nthawi yosatha. Chifukwa chiyani zinali zosatheka kuyika zida pa tebulo pomwepo?

Kumbukirani, odikirira abwino ndi omwe amalepheretsa zovuta zonse, chifukwa amadziwa kuti zolakwitsa zazing'ono ngati izi zimakwiyitsa alendo. Ngakhale mlendo sakunyoza ndipo salumbira - izi sizitanthauza kuti wakhutira kwathunthu. Ndikofunikira kuphunzitsa awa ogwira ntchito kuti amvetsetse ndikumva nthawi. Ili ndiye gawo loyamba kuchita bwino.

Pokwelera sikugwira ntchito

Tiyerekeze, pazifukwa zina, malo anu olimbitsa thupi sagwira ntchito ndipo alendo sangathe kulipira ndi khadi. Ngati simukufuna mikangano, onetsetsani kuti muchenjeze za vutoli nthawi yomweyo. Zili bwino ngati lero alendo anu akanadzadyera mu lesitilanti ina. Koma adzakondwera kukudzerani nthawi ina, ndipo sadzasaka ndalama yomaliza m'matumba awo kuti alipire bilu.

Ngati komabe mwapanga cholakwika ndipo alendowo sanadziwitsidwe zaulemu wosagwira ntchito, mwanjira zotere, mabungwe omwe amakhala ndi ntchito yabwino amalipira zolakwa zawo ndikutseka akaunti ya alendo monga mphatso. Ndipo mabungwe omwe ali ndi ntchito yosauka amawakakamiza kuti athetse ndalama ku ATM yapafupi. Zodziwika bwino? Tikukhulupirira kuti mumvetsetsa kuti nthawi yachiwiri mlendo uyu sadzabwera kwa inu.

Lekani nthawi ino mutaya phindu ndipo cheke sichidzatsekedwa, koma mudzapeza mlendo wokhulupirika yemwe amauza nkhaniyi kwa abwenzi ake kangapo ndikupanga zotsatsa zabwino kwambiri.

Kuwerengera mwachangu

Mwina ndi aliyense wa ife izi zinachitika. Momwe mungakhazikitsire woperekera zakudya kuti apange dongosolo kapena mupeze nthawi yomwe saladi ibweretsedwe - onse ali otanganidwa. Ndipo momwe amabweretsera ndalama - choncho miniti ili patebulo panu. Zitatha izi, mlendoyo amadziona kuti ndi wosafunikira, ngati kuti akufuna kumuchotsa mwachangu. Inde, mumafunikira ndalama, zomwe zikutanthauza kuti chinthu chachikulu ndikuti kasitomala amalipira. Koma nanga bwanji zaulemu komanso othandizira chidwi? Popanda izi, kukhazikitsa kwanu ndi chipinda chodyera. M'malo abwino kwambiri.

Osapangitsa alendo anu kuti aziona kuti ndi osafunika.

Kusazindikira kwa zosakaniza

Tiyerekeze kuti mlendo wanu akufuna mandimu wopanda shuga. Wodikirira akutsimikizira kuti achite monga momwe kasitomala akufuna, kenako zimapezeka kuti gingerbread amabwera mu mandimu, omwe ali ndi shuga monga chosungira. Ngati woperekera zakudya alibe nzeru kapena sakudziwa bwino menyu, amalonjeza mlendoyo chinthu chimodzi, ndipo pamapeto pake amapanga shuga ndi shuga, chifukwa balereyo singapange zosiyana.

Apa mutha kulimbikitsa oyang'anira kapena oyang'anira kuti aphatikizire mafunso pazidziwitso za maphikidwe ndi kukonzekera komwe kumapita m'mbale ndi zakumwa mukamayeso a operekera zakudya. Komanso, ophunzira omwe amaphunzira masewera olimbitsa thupi sadzakhala opepuka pomwe woperekera zakudya akaphunzitsidwa tsiku pa bala kapena kukhitchini. Choyambirira, chimakupulumutsani ku mikangano yamuyaya pakati pa khitchini - holo ndi bar - holoyo, ndipo chachiwiri, omwe akuyembekezera adzaphunziranso kumvetsetsa momwe kukhazikikako kumagwirira ntchito, kuzindikira malonda awo, motero, adzagulitsa bwino. Ndipo mlendoyo azilandira ntchito yabwino.

Musachenjeze za nthawi yophika

Ngakhale odikira odziwa ntchito amayiwala izi. Ganizirani izi. Makasitomala anu nthawi zonse amakonda kulamula saladi ndipo amadziwa kale kuti amaphika kwa mphindi 10. Koma lero aganiza zolamula zikondamoyo tchizi, ndipo nthawi yakukonzekera kwawo ndi mphindi 20, popeza malinga ndi Chinsinsi ayenera kuphika kaye kenako kuphika.Palibe chilichonse chodabwitsa mwa ichi: zimatenga mphindi 20 kuti mbale ukhale wokoma komanso watsopano, koma mlendo wanu sakudziwa za izi. Ndipo kuyambira miniti ya 11 adzakhala wamanjenje ndikudabwa nthawi yomwe syrniki imubweretsera.

Chigawo chimodzi chokha cha wodikirira atatha kuyitanitsa - chenjezo lokhudza nthawi yophika - chitha kupewa vutoli. Ndipo mlendo wanu amatha kuyitanitsa mbale ina ngati ali ndi njala kapena mwachangu, kapena, akudziwa nthawi yoyenera, adzagwira bizinesi yake modekha, amayang'ana nkhani pa smartphone yake, etc. Zomwe zimakwiyitsa malo odyerawa sizotsatiranso nthawi yathu yotsatira mfundo - kukhazikitsidwa kwa kusankha.

Kupangitsa

Chovuta cha ambiri osadikira opeza. Nthawi zambiri amalangizira komanso kugulitsa mbale ndi zakumwa zomwe amakonda. Koma pakati pa kukhazikitsidwa ndi kuvomerezedwa pali mzere wowonda kwambiri.

Mukamapereka mlendo kamodzi kokha ndikunena kuti atenga mbale iyi, ndiye kuti ndi yofunika. Ngati mungafunse zomwe mlendo angafune, ndikupereka njira zingapo, mwachitsanzo saladi ndi nyama kapena nsomba, khofi wokhala ndi mkaka kapena popanda, mupeza zomwe amakonda. Muyenera kuti mumupatse mitundu iwiri yosiyanasiyana ya mbale yofotokozera kukoma ndi kusiyana kwa zosakaniza. Monga lamulo, ndiye kuti mlendoyo amadziwa kuti akufuna zambiri za izi. Uku ndikulimbikitsa.

Kodi ndiyenera kuchita chiyani? Funsani mafunso pofotokoza, mudziwe zomwe mlendo akufuna, ndipo atamufunsa, perekani mbale ziwiri zomwe mungasankhe. Lolani mbale zomwe mumakonda zikudikiranibe. Ngati mlendo akufuna kudziwa malingaliro awo, ndiye kuti palinso nkhani ina.